New favourite thing…
March 22, 2010 by Alison · Leave a Comment
Every time I travel and go on training camps where I have to prepare all my own meals I always pick up new tips and discover new things. I was recently down in very sunny Tucson Arizona for a three week, intense training camp. The things that elite athletes always need to watch out for during these crazy training blocks is enough healthy nutrition to keep them fuelled up to recovery properly and get ready for the next workout. Well this training camp I discovered coconut oil! Yes you may think that it’s high in fat and wouldn’t strike you as “healthy” but it actually has many health benefits and tastes amazing. I am not really a person who uses a lot of butter, margarine or even olive oil but I think coconut oil is worth adding to stir-fry’s and eggs simply because of the great taste. I don’t use a lot and the flavour really adds to my meals, enough I would suggest buying some at an organic food store. I also used it for my skin because I got so dry when I was training in the desert.
Long, Hard fight.
As training becomes more intense leading into race season I am on a constant battle with my body to stay healthy and injury free. I have tried many things to avoid a reoccurring injury and the secret is massage, stretching, physiotherapy and rest… all the time. Love your body and treat it with respect is the basic motto I stick by. Even if you are not an elite athlete, your body can get over-tired and you can get injured. Doing that extra ten minutes of running or those extra two push ups might not be worth it, believe me, I would know. I felt a little pain in my hip and kept running, and running and running and then had to take 6 week s off. Had I stopped when I first felt pain maybe would’ve only had to take a week off and I have learned from that mistake.
I have been told my famous coaching from across the country that recovery is just as important as training hard. No normal person can be on and training hard all the time, it is impossible! Good sleep, nutrition (elevate me bars!) and proper recovery for your body (stretching) is key.
First race is in a month in Mexico…I’m sticking by my coconut oil, elevate me bars and recovery regimens!
Alison Hooper, Athlete Ambassador
Spring is closing in fast and what that means is LONGER DAYS!!!! Yipeee…
March 5, 2010 by Nicola · 1 Comment
I wrote a blog a while ago about how to stay motivated during the dark winter months. Today, I will talk about all the amazing things you can do OUTSIDE! Really, nothing is better than getting some exercise in the fresh air, rain or shine (it’s still Vancouver after all).
I have found myself more motivated than ever and perhaps that is because it isn’t dark out when I wake up and when I get off work. I feel like I have more energy as well as time. There are a lot of activities you can do outdoors, for example, hiking, biking, running, walking, skipping, roller blading, and the numerous team sports that exist out there (soccer, ultimate Frisbee, basketball, tennis).
For those of you who want to strength train but have been hesitant because you don’t like being inside, take your workout to the streets. Here is a simple beginner workout which can be done in less than 45 minutes. All you need is yourself, a band, and the great outdoors. Always warm-up/cool-down with some light cardio (5 min) and dynamic (before) and static (after) stretching.
Circuit 1: repeat 2-3 times
- Push-ups (modified- bench push-up), as many as you can or 10-15 reps
- Tubing row (wrap tubing around a pole, fence post etc), 10-15 reps
- High Knee’s, 30 seconds
- Front bridge (modified on bench), hold as long as possible
Circuit 2: repeat 2-3 times
- Squats, 10-15 reps
- Tubing shoulder press, 10-15 reps
- Step up’s on bench or high step side walk, 10-15 reps
- Side bridge (modified from bench), 10-45 sec/side
Circuit 3:
- Walking lunges, 10-15 reps
- Tricep push-ups (modified: on bench) narrow arms, 10-15 reps
- Stair run or sprint, 30 sec-1 min
- Bird Dog, quadruped opposing limb raise, 1 minute.
Working out can be fun, especially when you are in your natural environment.
Until next time,
Nicola Gildersleeve, athlete ambassador
Elevate Me: The Golden Ticket of Health
January 22, 2010 by Nicola · Leave a Comment
Every time I am in a jam and need something to eat, I always reach for an Elevate Me bar. I stash them everywhere and I always make sure I have one in my car. The other day I caught myself thinking about the ingredients that form these delicious bars of goodness. Not only does each bar consist of no more than 8 wholesome ingredients, each ingredient has multiple health benefits. I spent a little time researching on the internet exactly what those health benefits were.
I am going to do this blog in two parts. I introduce to you, part 1. The second is to be continued…
Let’s start this party off with Dates. Not only are they loaded with fiber (helps us stay regular), they are an excellent source of potassium.
Cranberries are one of my favorite dried fruits to eat in salads and are now my favorite turkey topper. They have long been valued for their ability to help prevent and treat urinary tract infections. Now, recent studies suggest that cranberries may also promote gastrointestinal and oral health and prevent the formation of kidney stones. The party doesn’t stop there, they also lower LDL (bad) and raise HDL (good) cholesterol, aid in the recovery from stroke, and even help prevent cancer.
Acai berry has existed for a very long time but this powerful berry has only been main stream for a short while. Acai has a remarkable concentration of antioxidants that help combat premature aging. It also consists of monounsaturated (healthy) fats, dietary fiber and phytosterols to help promote cardiovascular and digestive health.
Almonds are definitely on my list of daily eats. They are a great source of vitamin E and have good amounts of magnesium, potassium, zinc, iron, and fiber. This tear shaped nut is also a great source of healthy monounsaturated fat and they contain more calcium than any other nut which makes them great for vegetarians who do not eat any dairy products.
A few months back I was looking to increase my protein consumption by adding protein powder to my shakes. With so many different varieties on the market, it was hard to know which one to purchase. I consulted my naturopath and she suggested whey protein. Whey Protein is a main ingredient in all the Elevate Me Protein Bars as it helps to increase lean muscle mass. It is useful for weight loss, specifically fat loss. Our brain function relies on appropriate protein and it has also been shown to enhance immune function.
Raisins are a dried fruit I have everyday in my morning bowl of oatmeal. The health benefits of raisins include relief from constipation, acidosis, anemia, fever, and sexual weakness. Raisins also help in eye care, dental care, and bone health. Especially as a female athlete, keeping our bones healthy is a top priority!
You know the saying, “An apple a day keeps the doctor away”. Apples offer bone protection, helps asthma, lowers cholesterol, assists in the prevention of Alzheimer’s/lung/colon/liver and breast cancer, helps with weight loss, and diabetes management.
WOW!
All these foods are great to eat on their own, but, if you don’t have the time to shop, need healthy food fast that will keep you going for hours, or need to fuel up before or after exercise, reach for an Elevate Me Bar. Will all these wonderful health benefits, you would be silly not to!
Enjoy the day!
Nicola Gildersleeve
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
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