My New Training Grounds
October 18, 2010 by brenna · Leave a Comment
I’ve always had a sparking interest in martial arts. When my sister’s fiancé lived in Vancouver, he practiced MMA training with a few friends of his and loved it. When I expressed interest, he gave me a little boxing 101, and actually gifted me my own set of ladies boxing gloves and wrist wraps. However, life happened, and those old boxing gloves served no other purpose than to collect dust in the back of my closet.
In fact, the only boxing they got to see was when they got tossed into the “To Donate” box when I was preparing to move. Little did I know that just a month later I would be sitting in the dojo of a new training centre hearing my instructor suggest we bring our own gloves and wraps in the following weeks. D’oh!
I recently joined the newly renovated Versus Training Centre in downtown Vancouver, located between Abbott and Cambie along West Hastings Street. My decision was the result of a too-good-to-be-true GroupOn offer for one month of unlimited classes, including Total Strength, Agility and Core, Circuits, and Kickboxing. Enthusiastically, I showed up on my first day to an agility and core class, and, for lack of a better expression, got my butt seriously kicked. Although I could barely move the next morning, I managed to peel myself out of bed again for the following day’s total strength class. I was hooked.
The teachers I’ve had so far are great; they are non- intimidating, have great instruction, and are helpful for all levels of students. Because they cap their classes at around 15 students, the teacher is always able to make sure all students have proper form and are benefitting from the exercise. In fact, one teacher was so on the ball that he saw right through my false-struggling bench press . “Hmmm, that weight looks a little easy for you!” Even some of the students are helpful. When partnered up in a strength circuit, in the midst of shaking through what was probably my 44th push up of the morning, my partner coached me (in the midst of his own plank, mind you), “Come on! Pick up your knees – just for the last 10 seconds!”
All and all, I’m totally impressed with this new gym, and am looking forward to sharing my experiences and growth with you as I continue my training. Yesterday, I brought in a variety box of ElevateMe Bars, along with a handy order form for the manager and staff to check out. I’m hoping they will love them as much as I do, perhaps as a nice ‘break’ from all the protein bars and supplements loaded with unpronounceable ingredients that dominate the market, and add them to their snack bar.
For now, I’ll keep my own stash handy in my back pack. Stay Elevated!
Elevate me Summits Mount Begbie (Revelstoke)!!!
September 12, 2010 by Nicola · Leave a Comment
For years, my boyfriend has been saying “mountaineering this, and mountaineering that” and when we go hiking he often sports his “mountaineering boots”. I never really understood what that meant, until now.
Over the years, I have spent a lot of time in the mountains, however, always running or day hiking. This summer, Peter and I went to Revelstoke to visit friends Todd and Kristen. It was Todd (an assistant Ski Guide) who came up with the brilliant idea to summit Mt. Begbie. This would not be an easy task and it would be an all day adventure. As we began packing the next morning, I was handed an Ice axe and some serious looking Crampons and wondered what I was getting myself into!
The day started out with steep switchback hiking. I don’t think I have ever hiked up switchbacks that were this steep. I started to sweat immediately and honestly could not wait to reach the tree line where the grade lessened. After 3 hours of hiking we finally came into a brilliant rocky meadow. The view was breathtaking.
The next section was the toughest of the day (for me). The 4 of us, all connected by the same rope, worked our way across a rather large glacier. My previous experience with this equals none. The 3 others I was with all donned mountaineering boots, while I, was wearing my low profile trail running shoes. I felt a little unprepared but they assured me I’d be fine. You could see the crevasses throughout the glacier but there were also some you could not see. Todd, in front me, was jabbing his ski pole into the snow to see if it was solid. I remember quite vividly this one time the pole went straight through. Todd put a big ‘x’ in the snow and said to me “Nicola, do not step here or you will fall to your death”. I was a little more than freaked out but managed to jump my way across it!
We finally reached the rocky peak we had to climb up. This peak was unlike anything I had ever been on this high up on a mountain. It was as though someone had stacked flat rocks a thousand feet high. The scramble up was by far my favourite part of the day. It was almost as good as the view from the top. We ate some lunch and relaxed for a while before heading back down.
The last thing that I was nervous about was rappelling back onto the glacier from the rock. Rappelling, I was told, was going to be easier than climbing back down to the glacier. It was actually really fun and because the rock was overhanging, I was just lowering myself in thin air. From there we made our way back across the glacier and hiked all the way back down. Peter and I decided to run back down and I cursed the now steep downhill switchbacks once more. I was happy to have brought my Elevate Me protein bar because I was so hungry on the way down.The entire round trip took 11 hours and it was well worth it. My first dose of mountaineering was a success and I look forward to trying it out more in the future.
“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.
Resolutions… Really?
January 12, 2010 by Alison · Leave a Comment
So this time of year many people are trying to follow new “fads” to quickly reach their new-year resolutions. I find with resolutions you have to be very careful because many people do crazy diets or workout regimens that are so out of the ordinary. If your new workout plan is so far from your regular schedule it makes in close to impossible to stick with it because life will get in the way!
What works best for me is changing the little things in my daily routine to reach my ultimate goal. If you want to lose weight try not to have ice cream in your freezer all the time or make sure that you eat small portions every two hours- none of this crazy dieting! This year I really want to become more flexible. It will help me with racing and training and be another defence against injuries! What I have planned is to go to workouts 10 minutes early 3 times a week to get in a little extra stretching. I am also looking into another yoga class that is scheduled on my day off so no conflicts will happen. The more conflicts this resolution causes within your life means the harder it will be to accomplish.
Baby steps in changing over time will work better than huge change all at once. Plus your body or lifestyle won’t have to go on a roller-coaster ride some resolutions can send you on!
So one thing I love doing is having smoothies after my workouts. My favourite is banana, 1/3cup milk, chocolate protein powder (I use Genisoy) and 1 and 1/2 tablespoons almond butter. Or if you’re not a chocolate person- vanilla powder and then instead of almond butter add different types of berries and orange juice. This seems to gets me through the morning and provides me with the protein and fruit I need for my routine.
I have also come across these new microwave egg cookers- you can find them as freebies at most Running Rooms. It is really simple and takes about a minute to cook an egg! Tastes great and is perfect for a good addition of protein to your breakfast even if your in a hurry like myself.
Here is a link about the egg cookers-
http://blog.getcracking.ca/microwave-egg-cookers-cooking-tips-and-recipes
To sum up this post: SIMPLE=ACHIEVE.
Thanks,
Alison Hooper – Canadian Junior Elite Triathlete
Winter Cross-Training: An Ode to Snowshoe running
December 4, 2009 by Nicola · Leave a Comment
It’s hard trying to find the motivation to exercise outdoors when the weather is less than optimal and the skies say goodnight by 5pm (A.K.A- its dark!). It’s a good thing we have activities like swimming, killer gym sessions, spin classes, yoga, snowboarding, skiing, and snowshoeing…just to name a few! The options are literally endless.
This winter I am making it my mission to get up the mountain at least once a week to go snowshoe running. Not only does it billed a wicked running base and increase cardiovascular endurance, you can get a killer workout in less than an hour. Warning: snowshoe running is hard, it gets the heart rate up and you will be tired at the end of it. Perfect! Snowshoe running also uses all of the same muscles as running on dry land: the quads, hamstrings, calf muscles and the smaller muscle groups of the feet and ankles. Depending on how much you weigh, you can burn approximately 11 calories per minute, which is over 600 calories an hour!
If you have never been snowshoeing, there are a lot of different options out there to get yourself introduced to the sport. Most of the local mountains have nightly snowshoe clinics, where you can rent snowshoes and get a semi-private tour of the mountain. If you want to have some fun and be a little more competitive, you can sign yourself up for two of the Yeti Snowshoe running races. The first one takes place on Mt. Washington and the second is a local race on Mt. Seymour. They are loads of fun and a great way to spend time outdoors with like minded individuals. You can race solo or as a team of 5 or more people. Just make sure to recover properly and eat an Elevate Me! protein bar directly after the race.
See you in the trails…or in the snow!!!!
Nicola Gildersleeve
Ambassador Athlete
How to Eat Well on the Road
November 23, 2009 by Nicola · Leave a Comment
How to Eat Well on the Road
As an athlete, travelling to different race venues is common practice. As an athlete on a budget, getting to these places can take days, depending on mode of travel. Lucky for me, my boyfriend loves to drive; therefore it usually takes us a couple days to get to international events in the U.S.A.
I am especially picky about the foods I eat the week of a race. I have a few sensitivities when it comes to food and I need to pay close attention to what I am eating. Any irritation inside my body could lead to poor nutrition results during the event.
Here are a few tips about eating well on the road:
- Pack snacks and staples with you, whether you are flying or driving. If flying domestically, you are allowed to bring fruit on the plane!!! Make sure to pack some cutlery and plates/bowls.
- Shop at local grocery stores versus eating out for every meal
- Be mindful of portion sizes. A restaurant meal is generally much larger than you would make at home.
- Pack your day of race food in your luggage. You might not be able to find it in your host city.
- Drink lot’s of water and avoid caffeinated beverages while flying.
- If you are staying at a hotel, try to find a room with a fridge so you can grocery shop and keep your foods fresh. If the room does not have one, try asking the concierge if they have one you can borrow. In the last hotel I stayed in, they had an extra fridge and microwave.
- If you have to eat out, don’t be afraid to be picky. Try to avoid fried foods. Look for meat that is grilled or baked. Ask for low-fat dressings and on the side if possible. See if the restaurant serves whole wheat pasta or brown rice instead of their white counterparts.
- Pack a box full of Elevate Me organic energy bars. They are loaded with quality ingredients and will keep you satisfied until your next meal. They were my life savior on my trip to Virginia last weekend!
There you have it, 8 tips to keep in mind when travelling. Remember, when you fail to plan, you plan to fail. Always be one step ahead of the game and success is bound to follow.
Nicola Gildersleeve
Canadian Junior Elite Triathlete
November 13, 2009 by Alison · Leave a Comment
Hi, this is Alison and I am a Canadian Junior Elite Triathlete. I’ve been training for many years and often find good quality snacks hard to come by. When I was first introduced to Elevate Me back in early last year through one of my dad’s business partners I was excited and relieved because I finally found a bar that used whole foods and actually tasted good!
So what do I do? I swim, I bike and I run. However I also go to school, do yoga, lift weights, follow a proper nutritional diet and somehow manage to fit in time for fun and friends. Not saying that training isn’t fun, it is very fun and fun is partially what motivates me to train over 24 hours a week. This is just a quick summary of my life and it may sound crazy but with the right planning and drive anything is possible. How do I know this? Well because in one short year of training for the sport of triathlon I’ve gone from being a total Rookie to Junior National Champion to Canada Games Champion to 6th at Junior World Championships. A lot of hard and painful work was required but just putting in the hours doesn’t cut it. Believing in yourself and in what you’re trying to accomplish is key to any success. I have to admit I never believed I could even qualify for World Championships let alone place top 6. However, I did believe in myself, hard training and busy lifestyle regimen …and look what happened.
Starting the sport of Junior Triathlon racing at a later age than most (16, now 17) I had to motivate myself not to get discouraged by the fact that younger more experience athletes were ahead of me in many areas. I focused on my individual goals, such as learning how to properly corner while cycling. The simplest of things were what I struggled with the most. I just wanted to be out working hard on my bike with my teammates. But along with motivation you really need a lot of patience, which to tell you the truth I lack! My coach pushed me at my own pace and eventually I was out working hard on my bike with the other girls and I was even keeping up with them. The rest is history.
So I guess if I could sum up this post I would say the motivation of just doing my best is what pushed me through countless obstacles on my way to success.
My next race is in Mexico to qualify for Junior Olympics in Singapore, however this race isn’t until April and I am kind of in off season at the moment. I’m in the middle of working on my goals of reaching ultimately reaching the podium in the 2010 Junior Worlds in Hungary. I look forward to keeping you all up to date on my goals, and training and stories from the road. Training is something I’ve come to love and hope you too find the sport that drives your passion.
Until next time,
Alison Hooper
Junior Elite Triathlete
alisonhooper@blogspot.com
How to jump start your fall workout plan and stay motivated
October 13, 2009 by Nicola · Leave a Comment
Summer is officially over, which means, the wonderful season of fall has arrived. It takes longer to get daylight in the morning and it’s almost pitched black by the time you get home from work. The weather starts to cool down and the pants, jackets, tuques, and gloves come back out of the closet. We are all back into the routine of daily life. Wake up, make the kids breakfast, get kids to school, go to work, come home, cook dinner, relax, and go to sleep.
Wait a minute…we missed something there…OH YA…EXERCISE!!!!!!!
Where the heck are we going to make room for that? The darkness and cool temperatures make it a lot harder to get ourselves out of bed in the morning for our daily walks, runs, gym sessions, or bike rides. So, you tell yourself you will do it after work, but by then its dark and cold outside and your tired from a long day at the office.
I have heard every excuse in the book about what’s preventing people from exercising and eating right. I really have. But, I also know first hand what it takes to get around those excuses. Here are a few examples of the most common excuses I get when it comes to lack of exercise and poor eating habits.
Excuse # 1: It’s too cold outside.
If your one of those people, who hates the cold weather, try an indoor spin class, bootcamp, yoga, circuit, or core class. There are a lot of options out there for the price of a Starbucks Venti latte and a pastry.
Excuse #2: I lack motivation.
Try working out with a buddy or going to a group class. It’s a lot easier to motivate yourself to get out the door when you know you have someone else waiting for you. You won’t let them down. Another good way to stay motivated is to write your goals down on a piece of paper and put them on the fridge and at your work desk. If you constantly see what it is you ultimately want, you are more likely keep focused and make it happen.
Excuse # 3: I am so tired after work.
If you are one of those people who lack energy after work, I’ll pay you $100 if you go exercise and don’t feel energized afterwards. No matter how tired I am, if I just get out the door and start moving, I am instantaneously filled with energy. You will come home and your kids won’t know what hit them. Also, if I am tired after work, I am less likely to make something healthy for dinner. I am more likely to order out. If I have exercised, I have more patience to cook. Furthermore, I am more likely to cook up something healthy for all that hard work I just did.
Don’t let your energy slip during the day. Keep snacks on hand and eat at least once every 4 hours and try to have a snack in between. A good example of things to keep on hand: a handful of nuts, dried fruit, crackers and peanut butter, or an Elevate Me protein Bar!
Excuse # 4: There is no food in the house.
I get this one all the time. Write down 6-7 healthy and nutritious meals you are going to cook that week. Post them on the fridge so that they are in clear view. When you go to the grocery store at the beginning of the week, buy everything you need to make those meals. Then when you come home, all the ingredients will be on hand. If your children are old enough, get them to help with dinner. They can start preparing food while you are on your way home from work or your workout. One of the best things to do is take a couple hours on one of your days off to cook. Prepare a few meals you can put in the freezer. Pull it out in the morning or when you get home from work. Make a nice salad or steamed veggies to go along with it and presto, you have yourself/family a nice healthy meal.
Excuse # 5: Someone has to look after the kids.
Set up a plan with your partner. Maybe you do your exercise in the morning while he gets the kids ready for school, and he can do his exercise after work. Better yet, get the family together for some exercise. Take them for a nice walk, run, or bike ride.
There you have it, a list of excuses and the solutions to help you work around them. The best thing you can do is set a goal(s), identify barriers, and implement strategies to avoid those barriers. Set short and long term goals. A long term goal might be to train and finish a 10 km running event. A short term goal would be to run 3 times a week for 6 weeks. Remind yourself of your goals everyday because you are more likely to see them through to fruition.
Until next time,
Nicola Gildersleeve
Personal Trainer/ Endurance Coach
Elevate Me Ambassador/Athlete
http://www.ngildersleeve.blogspot.com
Whey Protein Bars and Active Lifestyle Contest
September 22, 2009 by admin · Leave a Comment
Hi, this is Coreylee here. I’ve managed to make it though my first few months and things are heating up. That being said summer is almost over and the nights are getting cooler. This is perfect weather for evening walks and trail running.
But are you getting enough protein?
Protein is the building block of muscle, so you’re protein requirements will increase with any form of training. A lack of protein will result in muscles loss, a weaker immune system, slower recovery time and less energy.
Try this simple calculator: The recommended daily allowance (RDA) of protein is 0.36 grams per pound of body weight or 56 grams of protein a day for the average male and 46 grams for the average female. For people with an active lifestyle the protein requirements jump to 1.7 grams of protein per kilo of bodyweight. If you want to build muscle as fast as possible, you will need at least 2.5 grams of protein per kilo of bodyweight.
Why Whey?
Whey protein contains amino acids such as leucine which increases protein synthesis and speeds up recovery time. Studies have also shown that whey protein increases cellular glutathione levels. Glutathione is an antioxidant that combats free radicals in the body and helps reduce the risk cancer.
Now for the fun stuff!
Here at Elevate Me! We are running a contest for the best Elevate Me! picture. The first 3 people to send in a picture of you and your Elevate Me! bar doing any of the fantastic sports you enjoy, be it yoga, running or simply walking in Lynn Canyon will receive a box of Elevate Me! bars.
Start sending in those awesome pictures now!!
Email them to marketing@prosnack.com
Coreylee
Marketing Manager
ElevateME! Protein Bar Back to School Sale
September 1, 2009 by admin · 1 Comment
Hi, this is Coreylee, the new marketing manager here at Elevate Me! We would like to announce our Back to School Sale which is on now!
For just a few days save $2.00 per box of bars as we welcome you back to school and work!
This is a great time to start planning those lunches and getting organized as we head into September.
The brain is a hungry organ that cannot function at optimal levels without the proper fuels. To keep the brain functioning at top performance, diets packed with brain boosting essential fatty acids and good quality proteins are a must! Next to water, protein makes up most of the weight of our bodies. Muscles, organs, hair, nails and ligaments are all composed of protein, so it’s obvious why protein is an important part of the diet.
This is your chance to try a flavour you haven’t tried before or to stock up on the ones you love. Keep these bars in your car, your gym bag and at your desk and next time you are hungry and need a snack, do something healthy for yourself and your brain and reach for a low fat, high fibre Elevate Me protein bar!
Enjoy!
Coreylee Essig
Marketing Manager
_______________________
ELEVATE ME! energy bars
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