Update – December 16, 2013 (Last Update of 2013)

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 8pm and Saturday mornings 8am from the corner of Redwing and Blackbird Courts.  Check out Weekly Workout section for specific times.

Quotes of the Week:   

Christmas! The very word brings joy to our hearts. No matter how we may dread the rush, the long Christmas lists for gifts and cards to be bought and given–when Christmas Day comes there is still the same warm feeling we had as children, the same warmth that enfolds our hearts and our homes.”
― Joan Winmill Brown

Merry Christmas and Happy New Year from the McLaughlin Clan to all of you!  Best wishes for a happy and healthy 2014!

(click here for our ecard!) Happy Holidays!  (Photo credits: Brigitte Elise Photography)

Hello ladies, here is the latest news from the “nest”!  Wow, it has been a really busy couple of weeks!  I am sure I am not the only one who is feeling a wee bit of stress!  As difficult as it is to get it all done – try your hardest to keep up with your workouts!  Exercise can decrease stress and help keep eating in check.  Once the exercise falls by the wayside, we tend to do the “Oh well, I might as well indulge because I am completely off the rails!”.  Let me just say this to motivate you – the average person gains only one pound but if the person is already overweight, the gain can be as much as 5 pounds!  FACT – It takes 3500 calories to burning one pound of fat.  At a running pace of 6:30min/km (about a 35 min 5km run) a 140lb woman can burn around 330 calories.  This doesn’t factor in the cold and footing – which make our bodies work harder!  Looking at eating in a new light might make you double think your choices.

 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)

Reserve Next Sunday Night:  Each year I organize a Kids’ Community Carol Sing/Collection for the Fair Share Food Bank. We will meet at my house on Sunday the 22nd at 6:30pm, sing carols for my neighbours 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 neighbours’ doors to give them a heads up. The best way to spread Christmas Cheer  If you have a sled/wagon, bring it along to help with collection!  For the next week, I will be accepting food/personal hygiene donations at each running session as well.

Some Great Running Stories: Check out this link for nice video and maybe a little motivation to get out there!

http://www.youtube.com/watch?v=Y85Zg8WQ5IY

Cold Weather Running:  It is said that there is no such thing as bad weather, just bad gear!  If you are newer to cold weather running, check out this document for tips on what to wear to stay warm and cozy.  Advice for Winter Running Gear  You need not spend a lot of money. Consider a few key pieces (jacket and pants) and then fill in with more economical choices.  MEC has good quality gear at lower prices and make sure to let them know at the Running Company that you are with Nik’s Chicks to get a discount.

Great Suggestions for Christmas Gifts….for Yourself!: Do you have family members who just don’t know what to buy you for Christmas? Here is a list of a few unique items.  I will try to add to it each update as I come across some good ideas!

Custom Cases – Check these out!  Not running related but really cool! You can customize your iPod/iPad and Samsung cases – even use photos! My Custom Case  Save 20% if you order by Nov. 28th!

MCC-home_signature_monogram_11-8 MCC-home_photo_11-8

Strassburg Sock For those of you battling Plantar Faciitis, this might be just the thing you need! More info at www.http://thesock.com/. Avail. locally at Running Company 35.00.

Strassburgsock

Pull buoy/kick board combo – There are a few out there, but these two are looking good. Avail. at Team Aquatics and MEC. 15-40.00

ASpullbuoy:kickboard Arenakickboard:pullbuoy

Road ID – I won’t stop promoting this on until every runner has one.  You can purchase online at http://www.roadid.com/Common/default.aspx

Road ID

Bike Mirror – For anyone planning on cycling next season, this is a safety must have!  There are many types but here are a couple that work well.  Road bike mirror inserts into handle bar and Zefal spy mirror can attach anywhere on handle bars. 15-20.00 at Cyclepath.

Road bike mirror SpyMirror

Lights for Visibility I love this versatile little UFO light by Filzer! Only 8.00 at MEC.

UFO light

Socks – I found some great ones by Balgea at Running Company. Lots of different styles in the 8-15.00 range.

BalegaSocks

Swimming Programs –  For anyone who has to train on their own.  Good programs, explanations of drills.  Be aware of the high volume (you can always trim it to suit).  Waterproof pages to take right onto the pool deck. Available though Chapters 20.00.

Swim Speed workouts

Best Underwear – Try the Lululemon Light as Air Underwear.  So comfy, wicking, and no panty lines!  At 18.00 a pair they are a splurge…but so worth it!   Avail. in many colors.

Lululemon Light as Air Hipster

Comfy Bra – This one by Isis has adjustable over the shoulder straps instead of a racer back and is just plain cute! MEC 40.00!

IsisBra

Drawstring re-threader –  Who knew this existed! A must buy for wives who have been asked to do this for their husbands! Avail. at http://www.re-stringit.com 15.00.

reStringItPackageLrg

Travel Roller – For anyone who has to travel or doesn’t have room to store a traditional foam roller.  Avail. at http://www.rei.com 28.00.

sticktravelerroller

Ponytail Hat – If you have run with a traditional hat, you know how the pressure of your hat/on your ponytail/on your head can give you an ache.  Try a hat with a dedicated ponytail hole like this Breakaway Beanie from Brooks – only 20.00 avail in a few colours at http://www.brooksrunning.com. Similar style at Lulu for 28.00.

PonytailHat

Hand Massager – These little helpers retail for 30.00 at www.gomoji.com.

HandMassager

Medal Hanger – Be proud of your accomplishments with this hanger! 48.00 at http://www.goneforarun.com

MedalHanger

Tips from Runner’s World 2013 Daily Calendar: 1) Don’t let your hands cross the midline of your body.  When they come across too far, your running efficiency decreases.  Run with your forearms roughly parallel to the ground.  and keep your fingers loose but not too floppy.  2)  Act as your own massage therapist to make side aches (stiches) go away.  While continuing to run, massage the aching area.  Pinching may help.  Swing your arms forwards and backwards in circles.   3) A pattern of consistently good sleep will give you a boost of growth hormones, which are great for rebuilding muscle fibres.  Several nights in a row of bad sleep will decrease reaction time along with immune, motor and cognitive functions – not a good combination for a workout!   4)   To be sure you are icing an injury long enough, keep it on for at least 15 minutes.  If you ice for less than 10 minutes, yo will cool your skin but there will be minimal effect on the underlying tissue.  Fifteen to twenty minutes is ideal.  5) You are never too old for a gold star!  Plan your workouts a week in advance, then place a star sticker on the calendar for each day you meet your goal.

This week’s workouts – (Meet at corner of Blackbird and Redwing Court)

Monday – Dec. 16 8:00pm

Learn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 5km

Thursday – Dec. 19 8:00pm

Learn to Run 10km – 5km with hill repeat x 3

Holding on 5km – 5km with hill repeat x 3

Holding on 10km – 5km with hill repeat x 3

Saturday – Dec. 21 8:00am (start of week 6)

Learn to Run 10km – 9km

Holding on 5km – 5km

Holding on 10km – 10km

Monday –Dec 23 8:00pm

Learn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 5km

Thursday – Dec 26 8:00pm Run cancelled for tonight

Saturday – Dec. 28 8:00am (start of week 7)

Learn to Run 10km – 9km

Holding on 5km – 5km

Holding on 10km – 10km

Monday –Dec 30 8:00pm

Learn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 5km

Thursday –Jan 2 8:00pm

Learn to Run 10km – 5km with 8 min tempo run

Holding on 5km – 5km with 8 min tempo run

Holding on 10km – 5km with 8 min tempo run

Saturday – Jan 4 8:00am (start of week 8)

Learn to Run 10km – 10km!  You made it!

Holding on 5km – 5km

Holding on 10km – 10km

Monday –Jan 6 8:00pm

Learn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 5km

 Have a wonderful couple of weeks! Niki

 

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