Trail Class Schedule
May 31, 2010
Link for Greenbelt Trails: click here
10km Group
- June 3: Meet and Greet; Beaverpond, Walden Parking Lot
- June 10: What to wear; Shirley’s Bay
- June 17 Courtesy on the trails; P5 – Old Quarry Trail June 24: How it differs from road runs; P1 – Constance Bay
- July 8: Shoes can make the difference;Lime Kiln
- July 15: Hazards on the trails; Beaver Pond – cross over Forced Rd to add to trail mileage
- July 22: Get rid of that GPS and just enjoy the run; P5 – Old Quarry Trail
- July 29: Importance of stretching and recovery; 2nd line and Klondike
- Aug 5:Swim after the run anyone? Constance Bay
- Aug 12 Time to get physical; Gatineau Trails
5km Group
- June 3: Meet and greet; Beaverpond
- June 10: What to wear; Shirley’s Bay
- June 17: Courtesy on the trails; P5 – Old Quarry Trail
- June 24: How it differs from road runs; TransCanada trail- Park at Sobey’s – try some speed games
- July 8: Shoes can make the difference; Line Kiln trail
- July 15: Hazards on the trials; Beaver Pond
- July 22: Get rid of that GPS and just enjoy the run; P5 – Old Quarry Trail
- July 29: Importance of stretching and recovery. TransCanada trail – Park at Corkstown Rd parking lot
- Aug 5: Swim after the run anyone? Constance Bay
- Aug 12: Time to get physical; Beaverpond
Refuel and Relax!
May 18, 2010
Today on Rogers TV Ottawa I was asked to create a post-race meal in preparation for the National Capital Race weekend May 29 and 30. The event includes a family 2km and 5km, 10km, half-marathon and marathon races; all events are sold out. Movement to Health has about 100 people training for this event and we are all looking forward to it. The meal I’ve created is easy to make, since you’ll be tired after your run and is filled with foods to help you muscles recover quickly after your race.
- Anti-inflammatory foods: ginger, pineapple, and jalpeno peppers
- Hydrating foods: cucumbers and pineapple
- Essential fatty acids: walnuts – good for your joints
- Easy to digest protein and fibre: quinoa – rebuilds muscles and keeps you full
- Good fats: avocado, olive oil, walnuts – adds healthy calories and studies show refueling after a long run with fats trains the body to burn fat on your next long run
Enjoy and good luck at the races!
Menu: Start with a big class of iced green tea, then rehydrate further with the Gazpacho and enjoy a side dish of Quinoa Salad. Put your feet up and relax!
Pineapple-Cucumber Gazpacho
From: Raw Food Real World
Serves 4-6, serve chilled
- 4 cups chopped peeled cucumber
- 4 cups chopped pineapple
- 1 cup fresh pineapple juice
- 1 green onion, white and 1 inch of green, chopped
- 1 tablespoon lime juice
- 2 teaspoons sea salt
- 1 handful cilantro leaves
- 3 tablespoons cold pressed extra-virgin olive oil
1. In a blender, add 3 cups each of the cucumber and pineapple, the pineapple juice, green onion, lime juice and salt. Blend until smooth. Add the remaining 1 cup pineapple and 1 cup cucumber, the handful of cilantro, and 1-1/2 teaspoons of the oil. Pulse the blender quickly a few times – the gazpacho should remain chunky. Taste for seasoning
2. Drizzle with a bit more oil and garnish with cilantro before serving
Quinoa Salad with Shredded Carrots and Ginger-Curry Vinaigrette
From: Once Upon a Tart by Frank Mentesana and Jerome Audureau
Makes 8 servings
- 3-4 medium carrots peeled and coarsely grated
- 1/4 cup chopped fresh cilantro
- 1/2 up chopped walnuts
- 1 cup quinoa rinsed well
- 2 cups cold unsalted water (for the quinoa)
- 1 recipe Ginger-Curry Vinaigrette
- Place the 2 cups unsalted water and the rinsed quinoa in big saucepan, and bring them to a boil over high heat. Lower the heat and simmer, uncovered, for 15-18 minutes. Put cooked quinoa in a large bowl and cool slightly
- Add the grated carrots, walnuts and the chopped cilantro to the bowl. Pour the vinaigrette over the salad, and toss with a big spoon. Serve warm, chilled or room temperature.
Ginger-Curry Vinaigrette
Makes ¾ cup
- Juice of 1 lemon 1 tsp salt
- 1 tbsp Madras curry powder
- A few turns freshly ground pepper
- 1-inch piece fresh ginger, peeled and finely grated
- 1 garlic clove, minced
- 1/2 cup olive oil
Whisk all ingredients except olive oil together in a small bowl. Add the olive oil in a slow, thin stream, whisking as you go to form an emulsion.
Shine On!
May 14, 2010
This morning in yoga we were talking about goals versus intentions and how an intention can be more powerful than a goal to move us forward and help us lead a meaningful life. Think of what matters to you, what is the feeling you want to create when you do something, how do you want the other people around you to feel, how do you want to feel. My Intention is to always bring energy that uplifts and helps others to shine. Do I always accomplish this, no, but I come close. Yoga teaches us that we all have divine, unlimited potential, and we can all shine and by doing so we lift up the energy of those around us – it is my intention to do so.
Yoga also teaches us that it all starts with a little kindness – smile, laugh, hold the door for someone – act with kindness and you will shine
How will you share your kindess today? Check out this wonderful video for inspiration
Post-Race Taper
May 14, 2010
Wow – just back from a great workout at the track with Coach Sherry and our Speed Class. Thank goodness for our group and an amazing coach, I don’t think I would do these killer workouts on my own, but they are so beneficial I am happy I’ve committed to them (for 16 weeks now) and I am happy when each run is over. We are about 10 people in the class and we’re all running in the National Capital Race Weekend. Here is Sherry’s advice for how to taper after the race – I like the fact that it’s OK to take the week off if you want – thanks Sherry!
“Several people have been asking what a post race week recovery schedule should be. The following is a guideline you can use.
The first point to make is that after a full or half marathon, don’t be afraid to take the entire week off after. The body is very stressed this week and a week of no running will be very beneficial.
If you do wish to run, do no more than the following mileage.
Marathoners:
- Monday – no running
- Tuesday – no running
- Wednesday – 1 to 2 k very easy
- Thursday – no running
- Friday – 3 to 5 k very easy
- Saturday – no running
- Sunday – 5 to 7 k very easy
Half marathoners and 10km:
- Monday – no running
- Tuesday – 1 to 2 k very easy
- Wednesday – no running
- Thursday – 3 to 5 k easy
- Friday – no running
- Saturday – 5-7 k very easy
- Sunday – no running
Also, if anything is hurting, DON’T RUN!!!!!
Remember. You will NOT lose fitness this week, but you can easily pick up an injury. Rest, rest, rest.”
Windy, Rainy but Strong and Powerful 21.1km
May 5, 2010
Windy, rainy but strong and powerful that sums up our 21.1km run in preparation for the National Capital half-marathon race May 30th.
The weather as we set out was terrible – 6 degrees and pouring rain – “oh well”, we all thought “if we can run in this we can run in anything come race day.” So off we went. We chose a route that took us through various local neighbourhoods so we could avoid the 30+ km/hour winds and a route that was familiar so we could visualize feeling strong at various kilometre markers then using this to keep us focused and energized on race day.
Everyone finished totally pooped and very happy the run was over, no chatting, no post-run coffee, we all got home as quick as we could, heading for a hot shower.
I usually have a smoothie after I run but the idea of something cold just didn’t appeal this morning – Super coach Tonja was with me this morning and we decided on OATS – yum, hot satisfying comfort food. Tonja whipped up our fortifying pot of oats made with soy milk and filled with berries, banana, pumpkin and sunflower seeds, hemp and topped with maple syrup – it was delicious
Oats are an amazing power house of nutrients and anti-oxidants, making them the perfect post-run food
According to whfoods.org, oats and whole grains in general are an important dietary sources of water-soluble, fat-soluble, and insoluble and antioxidants. The long list of cereal antioxidants includes vitamin E, tocotrieonols, selenium, phenolic acids, and phytic acid. These multifunctional antioxidants come in immediate-release to slow-release forms and thus are available throughout the gastrointestinal tract over a long period after being consumed.
Whole grains are also an abundant source of plant lignans, which are converted by friendly flora in our intestines into mammalian lignans, which is thought to protect against breast and other hormone-dependent cancers as well as heart disease. In addition to whole grains, nuts, seeds and berries are rich sources of plant lignans, and vegetables, fruits, and beverages such as coffee, tea and wine also contain some. When blood levels of enterolactone were measured in over 800 postmenopausal women in a Danish study published in the Journal of Nutrition, women eating the most whole grains were found to have significantly higher blood levels of this protective lignan. Women who ate more cabbage and leafy vegetables also had higher enterolactone levels.
Oats gain part of their distinctive flavor from the roasting process that they undergo after being harvested and cleaned. Although oats are then hulled, this process does not strip away their bran and their germ allowing them to retain a concentrated source of their fibre and nutrients. For minimal processing and best retention of enzymes choose your oats from the top half of the list.
- Oat groats: unflattened kernels that are good for using as a breakfast cereal or for stuffing
- Steel-cut oats: featuring a dense and chewy texture, they are produced by running the grain through steel blades that thinly slices them.
- Old-fashioned oats: have a flatter shape that is the result of their being steamed and then rolled.
- Quick-cooking oats: processed like old-fashioned oats, except they are cut finely before rolling
- Instant oatmeal: produced by partially cooking the grains and then rolling them very thin. Oftentimes, sugar, salt and other ingredients are added to make the finished product.
- Oat bran: the outer layer of the grain that resides under the hull. While oat bran is found in rolled oats and steel-cut oats, it may also be purchased as a separate product that can be added to recipes or cooked to make a hot cereal.
Tonja’s Powered-Up Oatmeal
Serves 2
- 1 cup water
- 1 cup soymilk
- 2/3 cup Old Fashioned Oats (we would have used steel cut oats if we had enough on hand)
- 2 tbsp pumpkin seeds
- 2 tbsp sunflower seeds
- 2-4 tbsp hemp hearts
- 2-4 tbsp organic raisins
- ½ banana, sliced
- ½ cup or more of blackberries and sliced strawberries
- Maple syrup to taste
Directions
- bring water and soymilk to a boil, immediately reduce heat to simmer and add oats, stir so they don’t clump, simmer for 5 minutes, stirring frequently
- add pumpkin seed, sunflower seeds, raisins and hemp, cook for 5 minutes
- add banana and berries and heat through
- top with maple syrup
- Enjoy with a cup of steaming green tea
Self-awareness, Yoga and Lists
May 3, 2010
Thanks to Entrepreneurial Moms Ottawa for a great event in April, where I was asked to be the guest speaker. This is an amazing group of women, fun, supportive and lots of passion for what they do, and Janet and Carolyn do an amazing job heading up the Ottawa Chapter. The above photos were taken by Anna Epp, check out her blog for more pictures of the event, Anna is an amazing photographer.
Big thanks to Hillary for including this write up of my talk in the EM Ottawa newsletter, enjoy.
Self-awareness, Yoga and Lists: Keys to success for Donna Davis
Donna Davis, the owner of Movement to Health (http://www.elationcentre.com) and creator of Powerful Woman Boot Camp, is at once joyful and inspirational.
With refreshing frankness, this yoga devotee shared her personal journey from a failed clothing business, debt and discouragement to fulfillment as the owner/operator of a successful yoga business.
Today, the flow between what Donna believes, how she lives and how she works is almost seamless…the result of intensive and honest soul searching. And, as Donna tells it, lists.
Donna writes lists about what she wants to do, where she wants to live, who she wants to meet, what she wants for herself, her family and her business. Whenever a problem arises or an inspirational idea springs up, Donna gets out the pen and paper. “There’s something very helpful about getting things down on paper,” she says.
Donna typically acts on the list items she can control. The rest she puts out to the universe saying, “I need help here.” Then Donna’s phone rings or someone walks in the door, and the challenging item is resolved. This serendipitous sequence of events has happened so often for Donna, it is almost comical. Is there a message in this for EMs?
Besides food for thought, Donna taught us a series of yoga stretches and breathing exercises to remove built up tension and enliven the body. We needed no special equipment or clothing. The moves were easy to perform but effective, making them useful de-stressors in the workplace or as relaxation techniques before bed.
EMO sincerely thanks Donna Davis for sharing her inspirational journey to fulfillment and success in business as well as her vast knowledge of healthy living through yoga
Written by Hillary Kemsley.
