Three Rules for Maintaining Energy Throughout the Day
August 8, 2011 by prosnack · Leave a Comment
Feeling sluggish? Follow these three rules for maintaining energy throughout the day:
(ARA) Whether you’re a busy parent, a career go-getter or both, modern life has never been more hectic. Busy days can leave even the most energetic people tired and drained. If you want to live a more healthful, energized life, some simple choices can help you make each day dramatically different.
For more info, tips and trends on back to school, healthy snacks, the San Francisco marathon and our community partners please subscribe to our newsletter!
Tips to Enjoy Your Most Nutritious & Delicious Summer Vacation
July 10, 2011 by prosnack · Leave a Comment
On the road: Tips to enjoy your most nutritious – and delicious – summer vacation
…While grabbing your friends or family and heading out for time away may be great for enjoying all that summer has to offer, it’s usually never good for the waistline. Busy travelers often opt for convenience over nutrition, filling up on high-calorie foods that have little to no nutritional value. But with a little pre-planning, you can choose to avoid the food option pitfalls that frustrate even the savviest travelers…
Read great articles, tips and trends on everything from health and wellness, nutrition and our team ambassadors… subscribe to our newsletter and stay ELEVATED!
Effective Dry-Land Training Structure for Hockey Players
June 14, 2011 by prosnack · Leave a Comment
In celebration of our very own Vancouver Canucks and Stanley Cup PlayOffs, check out our newest Partnership with Crash Conditioning. A great article by Doug“Crash” Crashley, president of Crash Conditioning, a hockey performance center in Calgary, Alberta.
Effective Dry-Land Training Structure for Hockey Players
By Doug “Crash” Crashley, President of Crash Conditioning
Full Article in Stack Magazine
When developing a dry-land training program, hockey players and their strength coaches need to consider many factors to ensure that it is effective and leads to athletic development.
Some of the factors are obvious—e.g., age and development level. A veteran NHL player will not follow the same plan as 20-year-old Edmonton Oilers rookie Jordan Eberle, or as a 13-year-old bantam house league player. Also, simple differences in physical maturity between male and female athletes of the same age must be taken into consideration.
Other factors are more long-term and developed. Effective dry-land training requires a properly phased program, including workouts that are individually broken down. An athlete’s program should have small and medium goals that lead to his or her long-term development. Every exercise performed should have a reason, and progressions done correctly should link together like puzzle pieces—creating a better athlete overall.
At the simplest level, athletic development for hockey is structuring an individual workout to get the most out of an athlete. And with a basic program to follow, it can work for any age, skill level and degree of commitment. From the time an athlete shows up at the gym to when he or she is walking out the door, the workout structure should be designed correctly and efficiently.
For the most part, I use the following template to develop my players’ workouts:
General Warm-Up
Skip, bike or jog for five to 10 minutes; this increases physiological and psychological levels.
Dynamic Warm-Up
The athlete spends 20 to 40 minutes going through a series of exercises to increase range of motion; activate specific muscles and muscle groups; and wake up the central nervous system [CNS] to increase efficiency and reaction speed for movement patterns. I start to blend this phase with the next one, but some exercises can fit under either heading.
CNS Development
CNS development focuses on speed, agility, quickness and power [SAQP] training. During this time, the athlete works on various high-intensity exercises, never allowing fatigue to harm technique. The exercises include plyometrics as well as other agility drills such as speed ladders, mini hurdles, jump training and sprints. For older athletes, this phase may include Olympic lifts, as does the next phase.
Power and Strength
This phase can include any exercises that involve resistance training. According to livestrong.com, “resistance is simply putting a load on a muscle, making it move against a force. That force might be external, such as a weight, or it might be internal, like another muscle in your body.”
Energy System Development
This can actually be done on a separate day, involving as little as 15 to 20 minutes of work. It includes threshold training, jogging or biking to specific agility patterns for longer duration.
Recovery/Regeneration
Flexibility training, such as stretching and rolling out with a foam roller, and even ice baths and massages, are as vital as any other aspect of the workout, because they allow better nutrient transportation and recovery for the next event
Nutrition
After the end of a workout, it’s time to refuel the tank!
To view videos of the about training principles or to see Doug “Crash” Crashley in action please visit the full article at: http://blog.stack.com/author/doug-crashley/
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Doug “Crash” Crashley is the president of Crash Conditioning, a hockey performance center in Calgary, Alberta. Norris Trophy winner Duncan Keith and nominee Mike Green, along with other NHL players and prospects, come to Crash each year to prepare for their seasons. Crashley’s training focuses on enhancing hockey performance through both physiological and psychological conditioning. He has been a lecturer and presenter for Hockey Canada, Hockey Alberta, Nike Hockey and CBC Hockey Night on Canada’s Hyundai Nation. His work has been featured in Hockey Now, Royals Report, Hockey Calgary and STACK magazine
May Newsletter
May 5, 2011 by prosnack · Leave a Comment
May is finally here, exams are done and school is almost out! It’s time to get fit and healthy for summer.
Check out our May newsletter for tips and trends on summer health!
Kicking of the summertime festivities check out the Events Section of our newsletter – New Partnership with the Dunbar Cycles, DC Pro Team, crushin’ it! Check them out: http://www.dunbarcycles.com/
Elevate Me Spartan Team
April 21, 2011 by prosnack · Leave a Comment
Over the last couple weeks we have generated a great deal of buzz surrounding our SPARTAN CONTEST for the first ever Canadian Spartan Race; which will make its debut on May 14th in North Vancouver. Elevate Me is doing their part by Sponsoring the Spartan Race in Vancouver and will also be competing in this epic adventure!
Who is Spartan Enough?
LET THE GAMES BEGIN: Graham Snowden… Spartan Enough? we think so! Let’s take an in-depth look a typical training day
- 2km open water swim with the sharks
- Sprint pyramids and 8x stair repeats vs the African cheetah
- Casual summit of a local snow covered mountain
- Peak Yoga, recover with Yoga on top of the peak
- NBD – No Big Deal, that’s all before breakfast
Graham comes packed with a long list of sports accomplishments under his armour, some of which include the Big Five Marathon in Africa, the Alcatraz Triathlon in June and Racing The Planet in Nepal – a 100 km – 250km self-supported footrace which takes place in remote locations around the world.
Crazy enough to be a Spartan – confirmed! Tattooed on his back (of his shirt)… “You’re not that bad, I am just that awesome.” – Just do it – NIKE!
MEET THE ELEVATE ME SPARTAN TEAM:
Earl Ellingson – Big Dog at Elevate Me, devoted bar maker, master of hard knocks, marathoner, avid worker-outer of adventure and health promoter, husband and father to Spartan-in-training little one.
Sarah M. Jamieson – Marketing Maveness at Elevate Me, ultra runner, Coach and Yoga Zen Teacher, Parkour and Ninja-Superhero wannabe, engages in anything athletic with the chance to support a cause for the greater good of all humanity.
Kirsten Rusko –Dodgeball Extraordinaire, on the team “Not in the Face, We’re Models” and an intense competitor of the “paper, rocks, scissors” Vancouver championships. Studying Medieval Literature at the University of Oxford makes her uniquely qualified for the Spartan Race. Avid trekker, health educator and do’er of all things epic and unorthodox!
Graham Snowden - Newest member of our Elevate Me! Athlete Ambassadors, “Racing for Lives” Athlete and Founder, triathlete, adventure seeker, runner of a muck and domination do gooder. Oh, and he’s in real estate and marketing to boot.
HONORABLE MENTION: Thank you to Jared Pearson, of Innovative Fitness, West Vancouver for showcasing your SPARTAN TRAINING! The force is strong with this one!
Don’t forget to swing by our booth for some pre race Spartan Fuel! Let the Primal Challenge begin….
April Newsletter
April 10, 2011 by prosnack · Leave a Comment
Join Elevate Me! The Spartan Race Vancouver Event!
ARE YOU TOUGH ENOUGH! Spartan Race comes to Vancouver! Are you as excited as we are!! Spartan Race’s mission is to get you active, healthy, and excited about change! “Prepare for Glory” and return to your ancient roots; running through woods, getting dirty, climbing walls and facing adversity…it’s part of everyday life. Spartan events are all about challenging today’s perception of normal. Who doesn’t like getting dirty from time to time!
ELEVATE ME! SPARTAN CONTEST:
We are looking for a couple “tough ELEVATE ME! SPARTANS” to join our team…
“ARE YOU TOUGH ENOUGH?” Contest:
What’s your day of training in the life of a Spartan look like? Elevate Me! wants to know!
April 1st – April 15th we are accepting submissions, its easy!
1. Submit your mini blurb “a day of training in the life of a Spartan” and tell us your daily training regime on getting fit for the Spartan Race.
2. Take a photo of your best Spartan exercise or pose! Be creative!
3. Email to marketing@prosnack.com
4. We will announce the winners April 16th on facebook
5. What do you win? FREE ENTRY into the Spartan Race on the Elevate Me! Team and your favorite box of BARS!!
Check out our facebook page for on-going Spartan details, and subscribe to our Newsletter for more tips and trends on health and wellness…
Check out our March Newsletter for tips and trends in health & wellness…
March 8, 2011 by prosnack · Leave a Comment
Spring Training All Year Round
By Sarah Jamieson, Personal Trainer, YT, FMS
As the weather gets warmer, people think about getting outside and becoming active again. Warm weather and longer days provide the natural motivation that many of us need, but it also can be challenging getting back into the swing of things if the weather has kept you from pursuing a consistent workout regimen. Arm chair exercises do not count as a plausible “getting fit” through Super bowl season and the lagging winter months. So as you plot out your plan to regain your form, but your new pair of trail runners or shine up our bike – think about mixing workouts into your routine that will help you remain active throughout the year so you can avoid the same difficult transition next year.
Here are a few tips to follow as you construct an exercise plan that can be continued even after the good weather passes…subscribe here
PROPER PERFORMANCE FUEL!
February 1, 2011 by prosnack · 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!
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!
Jingle Contest Winner
January 8, 2011 by prosnack · Leave a Comment
Congratulations to Paul Purin of Cumberland, BC.
Paul Purin is the winner of the ELEVATE ME! Jingle Contest! Ding, Ding, Ding!! You have won $100 CASH and in honour of your dedication, ELEVATE ME! will make a donation to the Cumberland Community Schools Society in your honour.
ELEVATE ME! was given the opportunity to correspond with Paul, and find out a little more about his passions and philanthropic projects over the holiday season. Apart from his love of our Coca Coconut Cluster Bars, which he says play a large part in his personal health food chain regime. Paul is a director with the Cumberland Community Schools Society (CCSS); which is a volunteer based program that runs a healthy hot lunch program for their elementary school as well as numerous after school programs for all kids in their community.
Paul plays an active part in promoting healthy food choices to the community through his employment with “Two Rivers Meats” located on North Shore; focuses on providing specialty meats free of antibiotics, hormones and chemical feed additives to our community. “It’s Nice to Meat You” ingenious tag line is a great representation business owners thinking globally, by practicing good health locally.
This adorable photo is of Paul’s daughter sitting with Santa at their annual Santa’s Breakfast.
HIS CAUSE: Cumberland Community Schools Society
The CCSS mission is to strengthen their community through participation & knowledge sharing activities by facilitating educational, recreational, cultural programs & support services for the community of Cumberland. They provide educational, recreational and cultural programs for children, youth, adults and seniors in the Village of Cumberland.
For more information on Paul’s cause visit: http://cumberlandcommunityschools.com/
Thanks again to Paul for an amazing celebration of your community during the holiday season, keep up the great work!
- Your ELEVATE ME! Team
“ELEVATE ME!” Energy Bars Expands with Strawberry Apple Pie
August 30, 2010 by prosnack · Leave a Comment
Vancouver’s own “ELEVATE ME! Energy bars” (www.prosnack.com) has grown again, moving into a much larger production/office facility in North Vancouver, BC.
President Trish Ellingson explains, “We started this business in our tiny apartment, then moved to a night-kitchen and then to our own facility, which was great. But recently we were bursting at the seams again, so much so that we had to lease an extra property for our offices. So we finally bit the bullet and moved to a brand new space in a beautiful new building.”
In addition the company is hiring new staff, purchasing new equipment and launching a brand new flavor: “Strawberry Apple Pie”, made simply with strawberries, apples, cranberries, raisins, dates, almonds and pure whey protein isolate. Chief Bar Maker Kurt Ellingson says, “This was a recipe we worked on for a long time, and we finally got it right. As soon as we tasted the mix of strawberries with the protein and apples we knew we had a winner.”
As a launch special, founders Trish and Earl are offering a free a box of “Strawberry Apple Pie” bars to the first 3 people who email marketing@prosnack.com with the answer to this question: “how many grams of fibre and protein are in the new bar?”
Founded in 2003, ELEVATE ME! has grown from a mom and pop operation into a successful growth company, selling several million bars in the process to health and grocery stores throughout Canada and into the United States. ELEVATE ME! Bars are popular because they are made simply with real fruit and pure whey protein. They are gluten-free, not baked, not coated.
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