News

Riding

So, went riding with Chad Friday.   Had a great time but realized that after 6 months of no mountain biking the legs didn’t feel to bad going up hill, funny, I guess the training and spinning does work! The test run was successful and my shoulder felt great, I’m ready for something more serious.  The weather should be good this weekend so test number 2 will get done!

Riding

So, went riding with Scott on Friday.  Had a good time but realized that after a punishing spin class in the morning all I should do is an easy spin and stretch.  It was a great Vancouver day but the intervals of the class that morning left nothing in the legs.  I also realized I need to get out on my mountain bike more!…  Fat tires rock!

What NOT To Eat Before Bed!

Everyone is different, but there are certain foods that most should avoid eating before bed. The following foods tend to negatively affect your quality of sleep, and we all know maximizing one’s amount of sleep before the next day’s workout is crucial!

 
#1 Milk- Milk is a healthy source of calcium and protein but its lactose content often induces a sugar high, resulting in having difficulty to fall asleep! Instead, try drinking lactose-free milk. This type of milk generally has a higher protein content than regular milk, and has a delicious creamy taste.
 
#2- Chocolate- Chocolate often contains caffeine, which will definitely inhibit your ability to fall asleep! Instead, try making your own chocolate-flavored protein brownie. Many low-carb and great tasting recipes are easily found on the Internet!
 
#3- Meat- Most meats are heavy and require a lot of energy to digest. Eating this before bed will cause your body to focus on digestion, and less on relaxing and falling asleep. Try filling your before-bed protein requirements with turkey meat, which contains tryptophan (a sleep-promoting amino acid). A slow-digesting protein powder, ie. a casein protein, is also a good option to have before bed.
 
#4- Celery- Celery is a natural diuretic, which means you will use the washroom more than usual after consumption (you don’t want this to happen throughout the course of the night!). Try having broccoli or cauliflower (I know, such delicious alternatives) instead!
 
#5- Fruit Juice- Fruit juice can be very acidic, causing issues for those with heart burn. It also contains lots of simple sugars which will cause the body to have a large sugar high and crash during the night. Instead, mix some fresh berries with cottage cheese. The cottage cheese provides slow digesting amino acids for your body throughout the night, and fresh berries have very little glycemic content.

Expansion!

I know it’s a long way off but did our first walk through of the expansion space next door and I’m pumped!!  The ideas are starting to flow!  Everyone has been saying “what are you going to do?, what is it going to look like”… all we can say to that is “wait and see!”.  It is time to step outside the personal training box and have some fun.  By the end of 2013 we should have a product that knocks your socks off!

Under-Construction

Why Should I Try A Spinning Class?

When considering participating in a spin class, almost everyone’s initial thought is: “I am not fit enough to last a full hour in a hardcore spin class.” To this statement, we say: “Everyone had to start somewhere!”

Spin classes are designed to be entertaining and all-inclusive. All participants are in charge of their hour, and this applies to the resistance used, the speed worked, and the various options given for all individuals’ differing fitness levels.

The main reasons you should make it a 2013 goal to try a spin class are:

#1- Entertainment: An hour of working out on your own feels much longer than an hour. An hour in a spinning class, where you are told what to do and are guided by a trained instructor, is a much more enjoyable and “quick” workout!

#2- Community Atmosphere: Everyone works together to get through the ride and finish the hour. Cheering and laughter are highly encouraged…and we all know you Rep1ers know how to be heard!

#3- Music and Energy: The hour is packed with up-beat, unique, and motivating music!

#4- Education: Learn how to set up your bike and how to position your body when cycling. These skills can be extended to recreational outside cycling, or even to other daily activities.

#5- Your Hour: Make attending a spinning class an appointment, much like a meeting for work, and give yourself that hour to relax and focus on yourself!

Your first class is free so what are you waiting for??

Back In The Saddle… Maybe

Thinking about getting back at it again!  The Doc says things are progressing well and my shoulder is feeling pretty good, weak, but good!  Hopefully I’ll be ready to go by spring after lots of consistent rehab, strengthening and flexibility work!  If i’m thinking about it it must be getting better!  Hope to see you on the trails!

Snowshoeing

On a 4+ hour snowshoe trip on the weekend we had to plan to keep fueled.  Lots of water in a Camelback, an oat bar (with yummy jam), banana, and a half a sandwich each is what kept us going through the snow.  By hour 4 it was not our energy level that was holding us back but our exhausted hip flexors!

5 Peaks Trail Run Race

We had great representation at the 5 Peaks Trail Run Race in Golden Ears this past weekend.  Thank you to all who participated and gave it everything they had!! Some of the highlights were watching Frank cross the finish line, Diana stride it out, Jenny make it look easy, getting crushed by  Tracey on the downhill, and watching the sistas complete it for a second time.  Good work everyone!