One Rabbit

February 22, 2011 by · Leave a Comment 

As we know January and February are dedicated to our Athlete Ambassadors sharing their New Year Resolutions, here is Brenna Coupland resident Vancouver Cyclist and Yoga Teacher, sharing her vision for 2011 through her ELEVATED experiences and global community support.

By Brenna Coupland

“If you chase two rabbits, you will catch neither” – Native American expression. As we transition into 2011, I sit down to realign myself in the direction of my most important intentions and goals. To avoid setting scattered and unrelated resolutions, I sit down to decide on one ‘rabbit’ that I will go after in the new year.

To begin, I start by sketching out a picture of my larger vision. I create a visual depiction of the goal achieved and post it somewhere in my home so I will see it many times each day. I am confident that this habit of reminding myself of my vision daily is the secret to achieving my goals!

This year, my vision consists of a large map of Africa, decorated with a long dotted line that runs from the very South of Africa to its Northern tip in Morocco. In little stick-figure fashion, I have sketched two bicycles – one for me, and another for my friend Dave – in Cape Town, South Africa, with a little sign post reading “June 2011!” At the very top of the map sits two more stick figures on bicycles, next to another sign: “March 2012, alive and well!”

The most important part of my vision, however, lay right near the centre of the continent in Uganda. This is the site of an organization called The Shanti Uganda Society that I have been passionately serving for nearly a year. Last Autumn, Shanti Uganda opened a birth house and maternity centre, hired 6 local midwives and celebrated the birth of our first baby – a girl – this January! Also last month, our midwives expressed that transportation to the centre has been challenging, and will be more so for births that commence during the night. Being in the rural area of Nsaasi, transportation to the centre is scarce at night, and, as you can imagine, birthing mothers and babies won’t wait for anyone!

As a solution, I’d like to get these midwives some bicycles! As an environmentally responsible and highly dependable mode of transportation, bicycles will help ensure the timely arrival of midwives to birthing mothers at our centre. This translates directly into promoting safer births and healthier babies! In my vision, I have sketched 10 bicycles (cost in Uganda ~ $800.00), and hope to raise this money by April. Please join my Facebook page here to find out how you can help.

This February, keep the momentum in your resolutions by creating a vision! Draw, paint, make a collage – use whatever you need to make your goals visual. Place your picture somewhere that you visit at least once per day, and remind yourself that it’s yours.

Where’s your rabbit going?

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PROPER PERFORMANCE FUEL!

February 1, 2011 by · Leave a Comment 

Keep your New Year Resolutions on track with some friendly advice from our very own Athlete Ambassadors. All of February we are featuring tips from our ELEVATED athletes on how to stay fit and healthy from New Years and beyond!

ariane lavigne

PROPER PERFORMANCE FUEL!
By Ariane Lavigne- Pro Snowboarder –Canadian National Team

Snowboarding is my passion…and excelling in competition is my challenge. After just coming back from World Cups and my first experience in World Championship, I realize how important nutrition is when I need to perform at my best.

Training, stress, a busy schedule and jet lag are all part of the travel experience, and when it comes to competing; I want to feel as good as possible! As a nutritionist, I know making good food choices with specific timing is the key to supporting proper energy levels.

Here’s some personal tip to maximize your performance:

1) Hydration: Staying hydrated makes a big difference in energy levels. Nutrients required for muscle contractions are carried thru water, so even if it’s cold outside or you don’t feel thirsty, it’s essential to drink at least 500 ml of water or sport drink (ex. Gatorade) per hour. If it’s warmer, training is more intense or it’s higher in altitude, you should double quantity. Drinking regularly all day long also helps with recovery. A minimum of 3 liters/day is the target for any active person.

2) Carbs: Carbohydrates are so important when it comes to performance…it’s the primary energy source for brain and muscle function. Energy is directly correlated to glycemic blood levels; thereofore, quantity and timing of consumption is key to success. I usually aim to consume around 30 grams of carbs per meal (2 portions), ideally with fiber (whole grains) for long term energy. To generate a quick BOOST, I add around 15 grams of carbs/hour of training/ pre competition to keep my body and brain as “sharp” as possible. Bars, fruit or sport drinks are good solutions.

3) Protein: Protein has two major functions: (1) to maximize recovery by repairing and building muscles, (2) it slows down digestion, so you stay “full” longer. Having meat, dairy, eggs fish or beans with every meal and right after exercise is important. For short term sport or activity with no high cardio protein can be added to carbs. Up to 5 grams of protein/hour; which will stabilize energy levels and you can avoid feeling hungry.

4) Fats: Contains double more calories for the same quantity as carbs and proteins. Fat also takes more time to digest. Before/during and after training/competing it’s better to stay away from greasy food like nuts, cheese, butter, pastry, etc. A maximum of 5 grams of fat/ bar or snack on the slope is my best choice.

Always remember to test new food or drink in preparation training, so you will know how your OWN body reacts to it. Remember quantity and timing are also key so you can prepare the body for competition!

Only you can DO IT!

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