Update – December 4, 2012

Nik’s Chicks is a FREE ladies only running/triathlon group. It is only a time and place to meet & a program to follow.  I cannot join you on every run/workout.  If you are new to exercising, it is advisable to have a doctor’s OK prior to beginning. Please sign my waiver (in “About”) and fill out my contact info sheet when you arrive for your first run.  Please park on West Oak Trails Blvd or Nightingale to avoid the locking beeps and car doors closing around my neighbors’ houses – especially on Saturday mornings! We run Monday and Thursday evenings and Saturday mornings.  Check out Weekly Workout sections for specific times.

Quote of the Week:

Happiness is pushing your limits and watching them back down.

New Balance ad

Hello ladies, here is the latest news from the “nest”!

Weekly Chirp:  Another week has flown by, and it’s a week closer to Christmas.  Did you know that it’s not uncommon for some people to gain 5lbs or more over the Christmas season?  If you have been known to over indulge during this time of the year, here are some strategies to help you stay on track (IDEA Fitness Journal, November-December, 2012).

1) Regular workouts, 30 minutes of daily walking, use stairs and park further away at the mall

2) Plan your meals in advance

3) Eat a health snack before attending a gathering

4) Eat foods that combat stress (turkey, tuna, chicken, beans, walnuts, flaxseed, olive oil, whole grains, oats, dark green veggies, pomegranate, berries and dark chocolate)

5) Use relaxation techniques (yoga, meditation, baths, great music, sex)

6) Surround yourself with supportive people

7) Keep trigger foods out of the house – remove temptation

8) 6-8 hours of sleep per night

9) Ask for help when feeling overwhelmed

10) Have a non-food reward system (new workout clothes, trip to the spa, good book, music downloads)

Adjustments to running workout times:  Just a reminder than we will now be running Mondays and Thursdays at 8pm and Saturday 8am.

Reserve December 16th on your Calendar:  Each year I organize a Kids’ Community Carol Sing/Collection for the Fair Share Food Bank. We meet at my house on Sunday the 16th at 6:30pm, sing carols for my neighbors and collect food or personal hygiene donations.  After we finish, my wonderful husband has hot chocolate and cookies ready for us. Please RSVP me with the number of family members/friends who will be joining us at mclaughlins@cogeco.ca.  For a week prior to the 16th, I will accept donations from Nik’s Chicks runners as well. Click here to view the flyer I will put on my neighbors’ doors. The best way to spread Christmas Cheer

Wine and “Squeeze”:  It’s that time of year when I put “pressure” on you to decide what your goals will be for 2013!  This is an informal night at my house (post run) to get together and hash out the race calendar.  No getting all “dolled up” – only casual dress permitted.  I will have refreshments on hand as well as some snacks.  Please do not bring any hostess gifts!  A donation for the Fair Share food bank would be lovely.  Mark Monday, December 10 on your calendar, and come prepared to voice your race goals.  (Check out the race schedule under the Training Groups/Upcoming Races heading.)  We will be running 5km at 8pm.  If you won’t be running, just pop by around 8:45pm.  It won’t be a late night – we should be winding down by 10pm!!  Please RSVP me at mclaughlins@cogeco.ca to let me know you are coming.   Please feel welcome, even if you haven’t been out running with us lately…no time like the present to get yourself going again!!

Do you have lady friends who want to run in a group setting?: Please tell them about us and have them contact me for more details.  Now that it’s dark at night, there is safety in numbers.  There have been a few inquiries about slower 5k runners – if you fall into this category and wish to run, please let me know so I can connect you with like minded runners.

Looking for a foam roller?:  They are on sale at Fitness Depot for 10.00!! Regular price is around 25-35.00!!  Thanks for the tip Jo!  Exercises can be found here Foam Roller Exercises.Foam Roller 36 inches

Christmas Gift Ideas: Here is gift suggestion #5 – the Blender Bottle.  If you are a lover of protein drinks, smoothies or shakes then this is the bottle for you.  It is available locally at Bed, Bath and Beyond or you can purchase online http://www.blenderbottle.com/sportmixer  for 12.99. blender bottleTips from Runner’s World 2012 Daily Calendar: 1)  To keep feet healthy (and odor free), dry them, taking care to get between the toes.  This removes moist environment where smell-producing bacteria thrive. 2) Vitamin D improves athletic performance.  But sunscreen blocks the wavelengths that produce D.  Try a supplement instead.  Take 2000-4000IU per day. 3) Schedule your interval workouts on days you need to exercise at work.  You can usually finish them in less than 45 minutes and be back at your desk in close to an hour.  4) Eat fish and flax.  New research shows that omega-3 fatty acids encourage your fat cells to send the “we’re full” signal to your brain.  This causes the brain to send the signal to your metabolism to burn more calories.   5)  The less activity, the quicker the free fall into detraining, so keep a running base of at least 3 non consecutive days a week of no less than 50% of your usual mileage. Cross training can keep your fitness high, but remember that only running makes you running fit.

This week’s workouts (Meet 1438 Redwing Court)

WednesdayLA Fitness – 9:40 yoga, 10:50 Swim

Thursday –   Dec. 6, 8:00pm

Holding on 5 km – 5km with 90 sec sprint x 2

Modified Learn to Run 10km – 5km with 90 sec sprint x 2

Holding on 10km – 6km with with 90 sec sprint x 2

Around the Bay 30km – 6km with 90 sec sprint x 2

FridayLA Fitness – 9:00 Spinning, 10:15 Weights,

Saturday – Dec. 8  8:00am

Holding on 5km – 5km

Modified Learn to Run 10km – 7km

Holding on 10km – 10km

Around the Bay 30 km – 10km

Monday – Dec. 10

LA Fitness – 9:00am Spinning, 10:15 Weights, 11:00 Swim

8:00pm

Holding on 5km – 5km

Modified Learn to Run 10km – 5km

Holding on 10km – 5km

Around the Bay 30 km – 8km

Have a wonderful week! Niki

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