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.

My boyfriend has been climbing for almost 17 years and naturally he has taken me out a few times. I have to admit, I have a fear of falling and this used to be a real problem in the beginning. To take this admittance even further, I found myself in a state of panic on the rock a few times. But then I learned a valuable lesson, a lesson that holds true in all facets of life. I learned to trust- the rope that is. I eventually realized through trial and error that when I let go of the rock (or fall), I didn’t go anywhere.

This break from training has allowed me the freedom to spend time climbing and I AM LOVING IT! It’s so different than running and works a completely whole new set of muscles in an entirely different way. I am starting to get pipes! I am feeling stronger than ever because when you run long distances like I do, you lose muscle in the process.

I can remember being a child and my dad would frequently take us camping and hiking in Squamish. Whenever we drove by the Chief, he would always point out the little people climbing on the rock. They looked so small on that giant piece of granite. Now I am one of them. It’s crazy! This summer, climbing has taken me to the Rockies, Revelstoke, Squamish, and even in my own backyard in the Lynn Valley Headwaters.

I will never stop running and I am the first to admit that. However, sometimes it’s nice to break away from the everyday routine of training and try something new. You learn more about yourself doing something new than you do doing the same thing over and over.

On that note, get out there and make it your goal to try something new in the remaining months left we have in 2010.

Note: All of my climbing endeavours have been powered by Elevate Me energy bars! When your climbing, you need to pack light! These high protein bars are as light as they come!

Nicola Gildersleeve
Athlete/Ambassador

1. The Lions: Distance: 15km, Elevation gain: 1280m, Time: 7 hours return. This is what West Coast hiking is all about. The Lions are the twin peaks that are seen from downtown Vancouver. They are also known as the Twin Sisters. The hike begins in Lions Bay. Click here for more info…

2. Black Tusk: Distance: 29km, Elevation gain: 1740m, Time: 11 hours return, Season: July- Oct. The dark, jagged edges of Black Tusk make it one of the most scenic and unique hikes in south western British Columbia. Located in Garibaldi Provincial Park, Black Tusk is the most spectacular mountain in the area. While many hikers do complete this trail in a day, the distance and elevation gain make for a very long day. For this reason, some people prefer to hike to Garibaldi Lake or Taylor Meadows and camp overnight, and then hike to Black Tusk the following day. It is up to you which you prefer, however if you do decide to do this in a day, make sure to leave plenty of time to return to the parking lot during daylight hours. Click here for more info…

3. Hanes Valley: Distance: 16km, Elevation gain: 1130m, Time: 7 hours. I have done this trail usually as a run/hike. I most look forward to the summer weather because I know the snow will have melted enough to depart on this adventure. This trail starts in the Lynn Headwaters in Lynn Valley and finishes at the top of Grouse Mountain. Click here for more info…

4. Golden Ears: Distance 24km, Elevation gain: 1160m, Time: 6 hrs. Golden Ears Provincial Park is located 11km North of Maple Ridge and is one of the largest parks in the province. I have not done this hike myself but I have heard a lot of great things about it. Click here for more info…

5. Coliseum Mountain: Distance: 23km, Time: 8 hours. This hike also starts in the Lynn Valley Headwaters (my backyard). Click here for more info…

There you have it, 5 hikes all within a 45 minute driving distance from one another. Always remember to be prepared, which means bring adequate amounts of food (ELEVATE ME BARS) and water and perhaps more in case you find yourself lost. Let a friend or family member know where you are going, wear proper footwear, bring something warm to wear in case it gets cold, and bring bear spray in case you see on in the wild.

But more than just “training”, it was a beautiful ride too. In fact, the route I take is one of my all time favourite bike rides that I have only had the joy of taking two times before this last trip. The scenery is so incredible, which really helps to keep motivated and feeling positive for miles and miles of highway that seem to stretch on forever: From Vancouver, I took the Kent Avenue bike route going East along the North side of the Fraser river. I connected with Marine Drive and rode it all the way to New Westminster, veering onto Front Street for a portion of the ride. From there, I crossed the Patullo Bridge into Surrey, and rode along the King George Highway until reaching White Rock. This is a surprisingly fantastic highway to ride, as cars are extremely courteous and there is an awesome shoulder for cyclists.

All in all, it was a successful ride, and I am feeling more confident about my physical capacity for the long biking days – and epic hills – that lay ahead of me.

Oh yes, and I was saving my ElevateMe bar until I arrived on the beach, just so I could take a picture of it with the giant white rock (do you know how hard that is?!) Honestly, nothing tastes so satisfying like an ElevateMe treat unless it’s an ElevateMe treat after an extraordinary amount of cycling!! Happy riding

* Cue dreamy music *

Aaah, it would just be so wonderful to spend a whole day lying on the beach doing nothing at all…….

**** !!!!!!! ****

With only one month until I leave for my trip, there is no time to procrastinate – let alone spend a whole day at the beach! It is time to get serious about training! In the past few weeks, I have been working on increasing the number of kilometers I ride each day. I am also making sure to practice riding both in the warm sun and while carrying extra weight on my bike in order to prepare for those factors that are sure to affect my performance when I am on tour.

But wait… the beach is pretty warm, and I’m pretty sure the stairs leading down to Wreck Beach would be of some benefit to my calves and thighs, no? I think so!

Yesterday, finding more than a few hours between yoga classes, I decided to take advantage of this extra time and squeeze a few extra kilometers into my day. Starting at Kerrisdale Community Center, I rode all the way up Marine Drive and down to Wreck Beach on the UBC Campus. It was such a gorgeous route, and very little traffic made for peaceful riding. Since I hadn’t had lunch yet, the wild raspberries and salmon berries along side of the road made for an extra-delicious boost of energy!

11 km later, I arrived at (the top of) the beach, and worked my way down the steeply 473 stairs to the ocean. This was my first visit to Wreck since last summer, and after throwing off my shoes and sinking my feet into that warm sand, I knew it had been too long! I was hot as a habenero and so immediately made my way down to the water. As soon as I my feet touched the tide, my whole body was re-energized. I couldn’t resist; I threw off all of my clothes and went straight into the water!

Weeeeeeeeeeee!

Best…training day… ever.

After I had my moment, I wrapped myself up in my only dry piece of clothing, and laid in the sun, waiting for it to dry me. With just enough time to ride to yoga and have a bite to eat before hand, it was time to head back up to my bike.

Oh yeah… those stairs!

Alllllllll the way back up those infamous Wreck Beach stairs I went, needless to say much slower and less enthusiastically than when I was coming down. A chocolate acai berry brownie ElevateMe! Bar gave me just enough energy to ride the 10 km back to Kitsilano. After having some dinner at Whole Foods Market– make that a LOT of dinner – I taught my two evening yoga classes at Yogacara Studio. The 12 km, generally uphill trek home was the last bit of biking I was able to squeeze in before the end of the day. Needless to say, I had a great sleep!

Today, my calves “thank me”, and I feel just a little bit stronger and more prepared for my trip.

Now, if only every training day could include a dip in the ocean!

* Interested in learning more about my ride this summer? Check out my new webpage at http://themooncycle.webs.com, or join “The Moon Cycle” page on facebook. Happy riding to you!

As a member of the Esteem Team role model program, I encourage youth to pursue a healthy lifestyle and follow their dreams. I am now 28 years old, and following my own dream of representing Canada at the 2011 Nordic World Championship.

I am also an ambassador for the non-profit Fast and Female, which seeks to empower girls through sport, and work for the organization at events throughout the year.

The departure from Vancouver takes place Tuesday morning and with a mere 16 hours of driving later I will arrive at the cozy cabin my boyfriend, Peter, and I rented on Lake Tahoe (he is also doing the run). I always like to get to a destination at least 2 days before the race, which leaves just enough time to shake out the nervous energy and excitement that so naturally occurs before a big event.

I have been training for this race and this race alone since January. The thought of actually running a hundred miles didn’t really hit me until a week ago. And when it hit, it hit hard. All of a sudden I was really giddy and excited. Because I have never run this distance before I have no crazy expectations. Of course I have my own specific goals but I really have no idea what this experience is going to be like. There will be a lot of firsts for me- for example, running through the night with a headlamp, having a pacer (total stranger) run with me for the last 45 miles, running 60 more km than I ever have before, and eating for this length of time!

Of course there are things that I am really worried about. It is going to be hot in the canyons. People can lose a race if they don’t take care of themselves in the heat and if they fail to have properly heat trained. I have spent the last 4 days in the sauna (up to an hour and a half) and will continue to do so until the day I leave. The heat also makes you more prone to blisters because of the moisture and friction. A co-worker of mine had to walk the last 30km of the race last year because his blisters were so bad.

With all this considered it looks as though I have some more planning ahead of me. I have a small crew consisting of my mom (who is flying down) and my younger cousin Caitlin. Both have no prior crewing experience, and I am no help because I have never had a crew before nor have I crewed anyone for this distance. The day before the race however the race directors put on mini talks where the runner’s come to get their bibs etc. They have talks on blister/foot maintenance, how to crew, and nutrition and hydration etc. I am hoping to learn a little bit more there!

I also found a pacer on-line. What exactly is a pacer you ask? It is someone who runs with you and helps motivate you to keep going. In a race of this distance, it is expected that I will go through many highs and lows throughout the course of the day. The pacer helps to keep you focused and makes sure you’re eating and drinking according to plan.

I will post a link in the upcoming days to the website so that you can follow along live and track my progress throughout the race. Alright, time to go pack a lot of high protein elevate me bars for myself and my crew, to keep us all fuelled on the big day!!!

1)      Whole Foods Market bulk bins – Deciding what to get can be challenging, given the overwhelming variety of trail mixes, nuts and dried fruits available at Whole Foods. You can innie-minnie-miney-mo, of course, since you are bound to pick something delicious, but my favourite is a toss-up between Energy Nuggets, soy nuts, and any of their bulk granola. I try to remember to bring my reusable snack mix bag so I don’t have to use a new plastic one. You can buy these too at Whole Foods!

2)      ElevateMe! Matcha Green Tea with Cranberries bar – Green tea, cranberries, ElevateMe… need I say more? This is by far my favourite energy bar flavor from ElevateMe. I like that it’s already divided in to three pieces, so I can break off a square and go if I need a quick burst of energy. Sometimes I’ll break off a square or two to have as dessert after a post-training dinner.

3)      Emergen-C Immune Defence 1000mg vitamin C pack – There’s something really satisfying about drinking vitamin water. As I drink one, I can imagine all of the vitamins permeating right into my body to provide immediate energy and enthusiasm. Emergen-C packs provide the same satisfaction, but without any weird additives or artificial sweeteners. I can boost my immune system (which is always a concern of mine) with this formula that includes 1000mg vitamin C, enhanced zinc, vitamins A and D, and extracts from hibiscus and elderberry. Better yet, I can skip the plastic bottle and save money with this alternative to vitamin water!

4)      Buttercup Squash, aka Kabocha Squash – Because it’s pretty heavy, I usually have this for breakfast a few hours before I begin my day. It is rich, sweet, filling and provides healthy carbohydrates for sustainable energy. I keep it pretty simple: steam or bake for approximately 10-20 minutes, or until soft, and serve with salt and pepper. ¾ cup of this cooked delight is provides 30 calories, 70% of your vitamin A and 7 carbohydrates. Save the seeds to toast as a snack for later!

5)      Apples and Bananas – Both are simple and easy to eat (sometimes I eat em as I ride!). Apples have an uncountable number of health benefits (check out http://www.besthealthmag.ca/eat-well/nutrition/15-health-benefits-of-eating-apples), and since they are mainly carbohydrates and water they make for a perfectly balanced energy snack. Bananas are rich in potassium, and as we all know, after a good sweaty workout, it is important to replenish the various electrolytes of the body, one of which is potassium. Bananas are super easy to carry in a backpack without worrying about a mess (just don’t put it at the bottom!) and, like most fruits, are easily digestible so you can eat them before or during a training session. Try tossing a peeled banana in the freezer for an ice-cream-like treat on hot summer days!

I have read blogs and seen pictures of friends partaking in this grand adventure. This run quickly became a ‘must do’ and I thought, what better year to run it than the year I train for Western States 100. Peter (my running partner) and I flew into Vegas from Bellingham, rented a car, and drove to the South Rim of the Grand Canyon, Elevate Me nutrition bars in tow!

There are 3 key ways in which this run perfectly prepares a runner for a 100 miler that takes place in California in late June, (1) Heat (2) Elevation change (3) Time on feet (distance/time)..

Western States 100 is going to be hot; there is no doubt about it. Some years are hotter than others but it is routinely at or around 100 degrees Fahrenheit. Although the temperature in the Grand Canyon reached only 90 degrees Fahrenheit, this was way hotter than any temps I have experienced in Vancouver thus far. As well, I will not likely experience temps this hot before the race. Although I was not in the heat long enough to acclimatize, I have an idea of what to expect come race day, which plays a huge part for me mentally.

Western States has over 40,000 feet of elevation change, which is A LOT. Come race day, if you are not prepared, the constant climbing and descending will not only burn out your quads, it will send your hamstrings screaming towards the sidelines. However, there are no sidelines in ultra running, there are only DNF’s (did not finish). I need to prepare my body to handle the leg pounding from the long descents and the fatigue from the punishing hill climbs. The Grand Canyon, in all its glory, offers both, twice! We began by getting on the 5am shuttle bus which had us running by 5:30am. We started at the South Kaibab Trail and immediately descended 7 miles down towards the Canyon. The terrain in the Canyon was amazing and the flowers were stunning. The rock, and all its layers, is unlike anything I have ever seen. The layers tell a brief story of time and evolution. I loved how the trail traversed along the Bright Angel Creek, which offered up a nice breeze as we ran along it. We quickly started up the climb to the top of the North Rim. It took us a couple hours to reach the top but the mighty view was worth it. We filled our packs with water and carried on back down the hill.

We stopped to talk to a few people along the way and once they found out what we were doing, they told us we were “crazy”. I can’t even begin to count the amount of times we were told that. People take 3-5 days to do what we were doing. There is something satisfying about completing the journey in one day but on the flip side, it would be nice to just linger in the scenery, take it all in, and not just have it be a flash memory.

The heat had risen on the way back and because of that; taking in fuel became that much more challenging. The heat turns your stomach off and you have to push through or else you will not have the necessary amount of energy to continue on at the pace we were going. I was drinking a lot of water; I worried about taking in too much. Of course, I could tell by the salt crystals on my face and the minor swelling in my fingers that I should be taking in more. And I do.

Just before we started up the last big climb of the day, up Bright Angel Trail, we stopped at a little place called Phantom Ranch. They had a mini cafeteria type restaurant which served up the best Lemonade. We were 8 hours into our journey and nothing has ever tasted so good. The final climb seemed to go on forever. We were lucky in that it was pretty much entirely in the shade. As I looked up towards the top of the South Rim, an overwhelming feeling came over me, wondering how I was ever going to make it all the way to the top. We kept plugging away, and eventually we started to get closer and closer. There were many water stops along the way which broke up the trail nicely. We still had a lot of pep in our step because we were still passing people going up the climb.

Alas, we could see the top. I told Peter to slow down, as I wanted to savour this moment. I wanted to bask in the scenery as I knew it would be a while until I came back. The total journey took 11 hours. It was eleven of the most beautiful, wondrous, exhausting, and mentally challenging hours. The longest I have ever been out on my feet is 9 ½ hours, so this took the cake. We reached the car and I grabbed out my Elevate Me Organic Protein Bar. I asked myself if I would ever be back and the answer, without hesitation, DEFINETLY!

A lot of people questioned why we would go all the way to the Grand Canyon, simply to run. But, that is what I do, I run. Why not run in one of the most beautiful places in North America?

Now I ask you, please share what adventures you have been on lately? One’s that took your breathe away?

Nicola Gildersleeve
Athlete/ Ambassador