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.
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Quotes of the Week:
Success is the sum of small efforts, repeated day in and day out.
Robert Collier
The human body can only do so much. Then the heart and spirit must take over.
Sohn Kee-chung
Running is a simple activity. Just lace up your shoes and go, one step at a time, like each breath.
Adharanand Finn
News from the “Nest”: There is this feeling in the air every year around this time. The year is coming to a close, the holiday season is upon us and new things are around the corner. It’s a lot to process and it’s easy to get overwhelmed with stuff to buy and things to do. Take time to live in the moment and breathe. See below for instructions on how to do this:)
The holiday season is for thinking of others. Please consider contributing to the Nik’s Chicks food drive:) – details below.
Need Motivation to Run?: Find a group! http://www.runnersworld.com/get-someone-running/joining-a-running-group-eases-the-transition
Looking for Food Bank Donations: For the past 9 years I have organized a holiday carol sing and food drive in my neighbourhood for my kids and others. Now that they are teens, they no longer want to participate:( I will continue to collect food and personal hygiene donations between now and December 14. If you would like to contribute, please drop off your bagged donations on my front step over the next two weeks. I will take them to the Fair Share Food Bank on December 15th. Thanks in advance for your help!
Running Lights: I have run out of the blue running lights but have just placed and order for 25 more! When they arrive I will let you know. Only 7.00 each for more visibility!
12 Christmas Gift Ideas for Runners: If you are like me, I sometimes need to drop a few hints to my husband about what I need…not necessarily what he would like to buy for me:) Here are a few ideas to pass along. Don’t forget that there are past products under the drop down menu Links to Practitioners/Products/Pages!
1 Cute Socks – You will feel lighter on your feet with “happy” socks! http://www.smartwool.com/shop/women-socks-shop-all-socks
2 Pace Band – If you are trying to run a race in a specific time, try one of these. (in min/miles not min/kms) http://pacebands.3dcartstores.com/Half-Marathon-Pacebands_c_7.html
3 Anti-Chaffing Spray – Never heard of this before but like the idea! http://drygoods.com/
4 Phone Case – Carry your love of running with you daily. http://www.goneforarun.com/phone_cases-1250/
5 Clever Running Shirt – Express your inner runner on the outside. Custom shirts here. http://runningtshirtsonline.spreadshirt.com/
6 Magnetic Pocket – On days you don’t need a belt but still have “stuff” to carry. Currently 20% off. http://theroosport.com/
7 Motivational Calendar – Get hints and info while you track your runs. https://offers.rodale.com/offer/600105 
8 Energy Gels – My fave flavour is Salted Caramel but my husband likes Seat Salt Chocolate. Some have caffeine and some don’t. Check the labels.Check the website for flavours and then go to Cyclepath, MEC or Running Room to pick up. https://guenergy.com/shop/energy-gel
9 Reflective Iron-Ons – Be seen and stylish! They also do custom work….might be a good Nik’s Chicks item:) https://iondesigns.ca/3-all-iron-ons
10 Display Your Bibs – This Bib Board hangs your bibs, can add hooks for medals. https://iondesigns.ca/3-all-iron-ons
11 Keep Time and Pace – A running watch is great to have. Some have more bells and whsitles. Do some research and then shop around for best price. https://buy.garmin.com/en-US/US/c10002-p1.html
12 Headphones – For music hounds, nothing beats great sound! Lots of options, but Yurbuds makes women specific buds for runners! http://www.yurbuds.com/en/18earphones#/categories-for_women
How to Breathe: This is from the December 2015 issue of Real Simple Magazine.
Do you have my “Easy Freestyle for Triathlon”DVD?: I loaned this DVD to someone but I have no recollection of who! If you have it, can you please pop it back to me so I can share with others? Many thanks!
YES I AM TALKING TO YOU!!! Have you Ordered Your Road ID?: Spend the 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
Tips From Runner’s World Daily Calendar 2015: 1) When you run in the morning, you gain time in a sense. It’s like stretching 24 hours into 25. You may need to sleep less and get up earlier, but if you can get by that, running early seems to expand the day. 2) One cause of side aches is eating too soon, or too much before you run. It takes 3-4 hours to digest a large meal. If you have undigested food- or too much fluid – in your stomach, your stomach muscles may cramp. 3 ) As the holidays bring out the generous sides of all of us, consider donating something free and invaluable: your time. A volunteer commitment can range anywhere from a couple of hours (handing out water at a local 5km) to a few months (mentor or guide a runner). 4) Sports massage may help reduce muscle soreness by as much as 30%. Massage may increase blood flow to the damaged muscles and enhance recovery. 5) Holiday running suggestion: Substitute intensity for duration. When there is no time for a long run, speed up the pace for a short run. This will increase effectiveness of a short run.
This week’s workouts (Meet at 1438 Redwing Court):
Tuesday – November 24 8:00pm
Holding on 5km – 5km
Holding on 10km – 10km
NEW Learn to Run 5km – Warm up walk for 5 min, alternate 90 seconds jogging and 2 min walking for 20 minutes (turn after 10 minutes), cool down walk for 5 minutes, stretch
NEW Learn to Run 10km – 5km
NEW Half Marathon – 6km
Thursday – November 26 8:00pm
Holding on 5km – 5km with hill x 2
Holding on 10km – 5km with hill x 2
NEW Learn to Run 5km -Warm up walk for 5 min, alternate 90 seconds jogging and 2 min walking for 20 minutes (turn after 10 minutes), cool down walk for 5 minutes, stretch
NEW Learn to Run 10km – 5kmwith hill x 2
NEW Half Marathon – 5km with hill x 2
Saturday – November 28 8:00am
Holding on 5km – 5km
Holding on 10km – 10km
NEW Learn to Run 5km – Warm up walk for 5 min, 90 seconds jogging/90 sec walking/3 min jogging/walk 3 min turn and repeat, cool down walk for 5 minutes, stretch
NEW Learn to Run 10km – 6km
NEW Half Marathon – 8km
Tuesday – December 1 8:00pm
Holding on 5km – 5km
Holding on 10km – 5km
NEW Learn to Run 5km – Warm up walk for 5 min, alternate 90 seconds jogging and 2 min walking for 20 minutes (turn after 10 minutes), cool down walk for 5 minutes, stretch
NEW Learn to Run 10km – 5km
NEW Half Marathon – 8km
Have a wonderful week! Niki
Nik's Chicks 
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