Update – January 8, 2013 – Happy New Year!!

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:

Fear is probably the thing that limits performance more than anything – the fear of not doing well, of what people will say.  You’ve got to acknowledge those fears, then release them.

Mark Allen, six time Ironman Championship winner

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

Weekly Chirp: Happy New Year! I hope that everyone had a really nice holiday If it was anything like mine there was lots of snacking, a few drinks and a decrease in activity!  I have learned in the past that this, for me, it inevitable!  I allow myself to indulge a bit (not too much) and then look forward to hitting the gym to get back to “normal”.  That first work out felt a bit sluggish, but I felt fantastic for the rest of the day.  So if this story sounds familiar, put those extra treats behind you and focus on what you will do today.

Are you a resolution maker? Do you stick to your resolutions or are they just fleeting thoughts? If following through hasn’t been your strong point, maybe you are not going about it the right way!!  Here are a few tips to help you: 1)  Be realistic by setting achievable goals. “I will run every day” cannot be maintained over the long haul. 2) Describe your resolutions in specific terms. Instead of “I don’t want to be lazy,” opt for “I want to run regularly” or “I will cut down on my television watching.” 3) Break down large goals into smaller ones. For instance, commit to losing weight by joining a gym, getting back into running and improve your eating habits. 4) Find alternatives to a behavior that you want to change, and make this part of your resolution plan. So you want to quit smoking but you smoked to relax yourself? What other forms of relaxation are available to you? 5) Above all, aim for things that are truly important to you, not what you think you ought to do or what others expect of you.  (http://www.ehow.com/how_12077_new-years-resolutions.html)

Remember to write down your resolution and put it where you will see it frequently (fridge, mirror, phone or computer wallpaper!) Also, tell your family and friends about it so you will find your accountability increase.

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

A Good Read: I received “Run Like a Mother” for Christmas and it’s a lighthearted book written by two moms who are runners. Lots of helpful information and funny anecdotes. It’s available through Chapters for around 14.00.Run Like a MotherUndies: I know this is an unusual entry, but have you given much thought to what you are wearing? Are they cotton? Are they wicking? Do they chafe/ride up? Do the leave panty lines?! I have just found the perfect underwear – also available in thong format! Check out Lululemon’s Light As Air Hipster.  At 18.00 a pair it felt pretty steep, but these things are so comfy. The sales person advise me to buy a small and they are a perfect fit.  I will definitely have to go back for more! More info here Light as Air HipsterLululemon Light as Air Hipster

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  Use this coupon code to get 1$ of your order – good until January 30th! ThanksNicole19880271

Tips from Runner’s World 2013 Daily Calendar: 1)  Start your recovery early. Refueling after a long run is essential to help your body recover quickly. Eat or drink 200-300 calories of carbohydrate and some protein within an hour of finishing. 2) A weekly massage will help relieve muscular tightness.  The ideal time to schedule one is 24-36 hours after a hard workout.  If you have a race coming up, schedule a massage at least 4 days prior to your event.  3) Your core body temperature drops as soon as you stop running.  To avoid a lingering case of the chills, change your clothes – head to toe – as soon as you can.  Put a dry hat on wet hair.  And drink something hot! 4) With limited daylight, chances are you will running in the dark.  Tall snowbanks on plowed streets make you even harder to see.  Wear reflective, fluorescent gear and don’t be shy about lighting yourself up like a Christmas tree!   5) Don’t let your inner quitter get the best of you.  Realize you have control over your thoughts, not the other way around.  Try creating a thought-stopping trigger, which is a phrase you whip out when your brain’s getting in the way of your run.  It needs to be true, positive, forward thinking and a verb.  something like: “Saddle up” or “get going”!

This week’s workouts (Meet 1438 Redwing Court)

Wednesday – LA fitness – Yoga 9:15

Thursday –   Jan. 10, 8:00pm

Holding on 5 km – 5km with 5 min tempo

Holding on 10km – 6km with 6 min tempo

Around the Bay 30km – 7km with 7 min tempo

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

Saturday – Jan. 12  8:00am

Holding on 5km – 5km

Holding on 10km – 10km

Around the Bay 30 km – 19km

MondayJan. 14

LA Fitness – 9:00 Cycling, 10:15 Weights, 10:45 Swim

Holding on 5km – 5km

Holding on 10km – 5km

Around the Bay 30 km – 10km

Have a wonderful couple of weeks! Niki


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