Update – December 11, 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. Any information or products represented on this site are for educational purposes only and are not a substitute for any advice given to you by a medical, nutritional or fitness professional. 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 section for specific times.

Quote of the Week:

If you want to become the best runner you can be, start now.  Don’t spend the rest of your life wondering if you can do it.

Priscilla Welch, Masters Marathon Great

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

Weekly Chirp: Thanks to all the Chicks who joined me for the Wine and Squeeze last night.  We have some totally committed girls and some still in the contemplation stage.  Wherever you find yourself – the keys to exercise adherence  is to 1) Set a goal and 2) develop a plan of action to take you there.  I think #3 should be “Coerce a friend to join you” – as this has been my key to successfully achieving my fitness goals!  Take some time over the holidays to look at the race calendar (in Upcoming Races) , look at the length and time commitment required for each length of race (in Training Programs) and then consider the exercise/family balance.  Be realistic about what you can take on, but don’t be afraid to ask your family for their support in trying something new and challenging.  You will be setting an amazing example for your spouse and children. Remember that multi-sport training can have a wonderful effect on reshaping your body.  It knocks the calorie burn into a new gear and keeps your body guessing as to what you will be doing next.  If you are in a rut, training wise…triathlon training may be just the thing for you.  Plus…it’s really fun!  Swim workouts will begin in February. Outdoor cycling will begin in April.  Running will continue all winter.

Just a reminder that I will be accepting food/personal hygiene donations for the Fair Share Food Bank until Monday, December 17th.

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

Reserve Next Sunday Night:  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. Click here to view the flyer I will put on my neighbors’ doors to give them a heads up. The best way to spread Christmas Cheer

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.  We have a couple of ladies who are doing 5 minutes of jogging and 1 minute of walking – building up to 5km.

ROAD ID: If you are not wearing one when you are out running…what are you waiting for?!  Read these testimonials and you will be ordering one immediately!! http://www.roadid.com/Testimonial/TestimonialList.aspx

Another Mother Runner:  These is a cute site with helpful info and cute products.  Thanks Susan for sending me the info. http://anothermotherrunner.com/

Christmas Gift Ideas: Here is gift suggestion #6 – iPod Sensor and Receiver Kit.  If you are a gadget girl, this may be just the thing for you.  The sensor, which attaches to your shoe, tracks your run details.  These can then be uploaded to your iPod or iPhone – voila! You can analyze your data and make changes to improve your running. They can be purchased online or at MEC http://www.mec.ca/AST/ShopMEC/RunningAndFitness/SmartphoneCompatible/PRD~5014-652/nike-ipod-sensor-receiver-kit.jspiPod Sensor

Tips from Runner’s World 2012 Daily Calendar: 1)  With winter comes dry skin.  Try some natural remedies to prevent discomfort.  Aloe Vera can speed up the healing process, avocado oil slows skin inflammation and marshmallow herb prevents chapped skin. 2) Ward off frosty fingers in winter with the amino acid arginine which helps expand blood vessels and encourages blood flow. Arginine is found in protein rich foods including lean meat, poultry, fish as well as in cashews, almonds, peanuts, oats and barley. 3)  Sip more green tea.  Research shows that drinking 2-4 cups of green tea a day can significantly increase your metabolism.  Unlike black tea, green tea contains a phytochemical called ECGC which researchers believe can cause the body to waste calories as heat, thus speeding up calorie burn. 4) Have an out-of-body experience.  Hover over your own body on the running path and turn on that remote video camera.  Imagine TV viewers looking at you.  Once you “see” yourself running, think about what you can do to run even smoother and look even better.  5) If you are worried that your shoes are ready for retirement, take a good look at them.  If the upper appears pulled or stretched so that the foot is sliding off the midsole, or if the grooves on the outsole are worn smooth, it’s time for new running shoes.

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 6 minute tempo run

Holding on 10km – 6km with with 6 minute tempo run

Around the Bay 30km – 6km with 6 minute tempo run

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

Saturday – Dec. 8  8:00am – I will be rushing back from a 7am hockey practice! If you could wait until 8:15 I would appreciate it!! Niki

Holding on 5km – 5km

Modified Learn to Run 10km – 8km

Holding on 10km – 10km

Around the Bay 30 km – 13km

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 – 9km

Have a wonderful week! Niki

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