Update – June 24, 2015 – Practitioner Info/June 25th Chicks’ Evening/Jackets Have Arrived!


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, Nightingale or at Bloomfield Park to avoid congestion, locking beeps and car doors closing around my neighbours’ houses – especially on Saturday mornings! We run Tuesday and Thursday evenings 8pm and Saturday mornings 8am from the corner of Redwing and Blackbird Courts.  Check out Weekly Workout section for specific times and distances.

Quotes of the Week: 

Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.

 Hellen Keller

It is impossible to live without failing at something, unless you live so cautiously that you might as well not have lived at all – in which case, you fail by default.

JK Rowling

Don’t be afraid of fear. Because it sharpens you, it challenges you, it makes you stronger; and when you run away from fear, you also run away from the opportunity to be your best possible self.

Ed Helms

Hello ladies, here is the latest news from the “nest”! I am home from attending Bayley’s Grade 8 graduation and I was reminded about how exciting life is for these 14 year olds.  A night of sparkles, satin and sore feet make way for a summer of fun and then the opening doors of high school.  It’s a time where there are some fears and trepidation as they embark on the next stage of life.  When is the last time you felt that nervous anticipation of an imminent life change? A wedding, birth, move, new job?  Maybe we need things to happen in order to shake things up a little so that we are challenged to get outside our comfortable lives. It doesn’t have to be a huge change….maybe a new fitness goal?!  Think about how setting a new distance or time goal can have you opening a new door to your very own challenge.  Stop in to my place Thursday night at 9 to get a nudge into a new zone that brings with it a little fear and trepidation:)

Info to Share:  I had some inquiries about the practitioners that I use so here they are.  At Balance Point Health Centre I use Dave Ellis – Osteopath, Dr. Jane Goehner – Naturopath, Shannon Gregory – Live Blood Analysis and Amy Emond – Massage Therapist  Balance Point Health Centre.  At the WellLife Center I use Melissa Musclow – Massage Therapist and Lidia Bartlomucci – Chiropractor  WellLife Centre.  At Cleveland Clinic in Toronto I use Luke Fuller – Osteopath (dry needling) Cleveland Clinic

I have had many positive comments about the family pics we have in our front room.  Happy to share our photographer’s info!! Brigitte Elise Photography She was wonderful to work with.  Brigitte is offering a Summer Sunshine Session – 250.00 for a 30 min session in Oakville or Burlington and 5 prints or digital negatives – add on’s are avail.  Here is the link to the video of the pics she did for us 2 summers ago (Boy, have the kids changed!!) 

Mark June 25th on your Calendar!: I will host a very informal gathering for the Chicks on my back deck after the 8pm run.  It’s just time to sit with a cold drink or glass of wine and chat about race plans – no pressure!  Feel free to bring a swim suit to sit in the hot tub or jump in the pool to cool off.  We all keep talking about triathlons, duathlons and running races but with summer holidays coming, we need to figure who will be around and when!  If you can’t run with us at 8pm, just drop in around 9pm!  Try to check out the Upcoming Races page prior to the gathering so you have an idea of potential races for yourself:)

Jackets: I am happy to announce the arrival of our custom made jackets! I think they turned out pretty good, if I do say so myself:) If you ordered one, they will be available to pick up on Thursday night, and all future running sessions.

Tank Tops:  Ordering is finished. Thanks to everyone who took part.  I haven’t received a shipping date yet.  I will keep you posted on their progress.  I did happen to order a couple of extras for those of you who will see them and want one:)

Tri Top Front

Nike Women’s 15km:  The feedback on the Nike Women’s 15km were favorable (other than the early start to catch the ferry to Toronto Island!).  The Tiffany finishing bracelets were well received. Might be a good race to shoot for next Spring!!

Nik’s Chicks Gear: If you want some official Nik’s Chicks merchandise, check out the running tops (20.00) and hats (25.00) that I have “in stock” – limited sizes left in the tops!  Perfect for summer! 

photo 1


Kelso Open Water Swimming: Jo and I (along with honorary Chicks Tony and Martin), will be heading to Kelso on Thursday evenings and Saturday mornings.  If you are looking to carpool with us, please contact me the day before so we know ahead of time.

Here is a helpful article about choosing a wetsuit. (Thanks, Jo) Choosing a wetsuit

Road ID:  I know, I know, I know!  I have left this note in here forever! If you haven’t gotten one of these yet (and I know I pester some of you), spend 20.00 on some peace of mind NOW!  If you were unconscious during a run, would EMS personnel know your details?  Unlikely!!  Order a bracelet or shoe tag at Road ID

Road ID

Tips From Runner’s World Daily Calendar 2015: 1)  Wear a moisture wicking hat and clothing, preferably in light colours to reflect the sun.  Carry the sleeve of an old t-shirt on hotter runs and use it to wipe your forehead!  2) For runners who want to lose weight, make sure your portion sizes are under control.  The best way to do this is to actually measure out what you eat.  It may seem like a hassle at first, but with the right tools and a few guidelines, it will quickly become part of your daily routine.  Keep a set of measuring cups and spoons on your kitchen counter.  You’ll be more likely to use them if they are within reach. )  While it may be hot out there, opting to wear a shirt instead of going shirtless or just in a sports bra will prove beneficial in the long run.  Certain technical fabrics are designed and labelled as “sun protective”.  Also, even though lighter coloured fabrics might feel cooler, darker fabrics shield more ultraviolet rays.  4)  You should wear stability shoes if you are a runner who needs medial (arch side) support and good midsole cushioning.  these shoes are best suited for runners who are mild to moderate overpronators and/or needed added support and durability.

This week’s workouts (Meet at 1438 Redwing Court):

Tuesday – June 23  8:00pm

Learn to Run 5 km – walk 5 min, jog 3 min/walk 90 sec/jog 5 min/walk 2.5 min(turn) jog 3 min/walk 90 sec/jog 5 min, 5 min walk

Learn to Run 10km – 5km with 5min tempo run in it

Holding on 5km – 5km

Holding on 10 km – 5km

Mudderella – 5km

Thursday – June 25 8:00pm    

Learn to Run 5km  -walk 5 min, jog 3 min/walk 90 sec/jog 5 min/walk 2.5 min(turn) jog 3 min/walk 90 sec/jog 5 min, 5 min walk

Learn to Run 10km -5km with 5min tempo run in it

Holding on 5km -5km with 5min tempo run in it

Holding on 10 km -5km with 5min tempo run in it

Mudderella – 4km with 30 sec sprints x  10

Kelso Open Water Swimming – Leave Niki’s 6:15pm

Saturday – June 27 8:00am  

Learn to Run 5km (Week 3) – walk 5 min,  5 min jogging/3 min walking/5 min jogging (turn after 2.5 min)/3 min walking/5 min jogging, cool down walk 5 min

Learn to Run 10km  – 7km

Holding on 5km – 5km

Holding on 10 km – 10km

Mudderella – 9km

Kelso Open Water Swimming – Leave Niki’s 9am

Tuesday – June 30    8:00pm

Learn to Run 5km – walk 5 min, jog 8 min/walk 5 min(turn after 2.5 min)/jog 8 min, 5 min walk

Learn to Run 10km  – 5km

Holding on 5km – 5km

Holding on 10 km – 5km

Mudderella – 5km

Have a wonderful week! Niki