We are getting ready for our upcoming Grand Canyon trip. During our last training weekend, different members of the Grand Canyon team chose different workouts to prepare for the trip. Here are a few examples of workouts to do the weekend before a big run or hike, such as the Grand Canyon:

• Jim and Paul cycled from Coquitlam and Maple Ridge to Grouse Mountain, then hiked up the Grind and cycled home. 
• Lorelei and Corinne spent 3 hours hiking and running the Diez Vista trail in Port Moody
• Janice and Chris did the Grind 3x in a row

We are so excited to welcome our newest trainer, Kelshannon! 
Kelshannon has a bachelor degree in Human Justice provided 18 years of counseling experience in health, education, and justice departments, which included support for individual, relationship, family and addictions.  The last 10 years of professional and personal development has provided certifications in various alternative healing, including Quantum Touch© and ThetaHealing®.  October 2016, completion of 200hr yoga teacher’s certification through Naked Truth Yoga was added to the repertoire. Blending knowledge of yoga and energetic healing modalities, offers a collaborative unique approach in style. A strong focus on Yang/Yin, Vinyasa Flow, Relaxation and Restoration provides a delightful balance of strength and flexibility in practice.

​With the warmer weather, it is increasingly important that you are well hydrated for your workouts. Here are our top tips for staying hydrated in the heat!
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1) For exercise less than 60 min low to mod intensity Water is best drink before, during and after. Anything longer add supplement w sports drink that contains electrolytes and 6-8% carbs

2) Begin exercise well hydrated  drink plenty of non diuretics the day before and within hour before, during and after exercise

3) Eat at least 7-8 servings of fruits and veggies a day as they all contain various levels of water and the all important nutrient: potassium

If you stay hydrated, your workouts will improve and your internal body temperature will not increase as much in the heat.

A great way to stay hydrated is by using a hydration pack like these ones we got from The Runners' Den!

Tips for doing the Grouse Grind:

1) PACE YOURSELF
Markers are at 1/4, 1/2, 3/4. The first quarter is the longest so don't get discouraged!
 
2) HYDRATE
It's only 2.9km up the Grind, but can take on average 1hr 30min to complete. Carry water with you and be hydrated before you start.

3) WEAR PROPER SHOES
Do not attempt the Grind in shoes with tassles or in heels. Trail shoes are preferable because of the terrain, but a good pair of road running shoes are good also. Check out Runner's Den in Port Moody for expert advice on footwear.