Surviving A Relay Run

In the next week, over 12,000 local runners will tackle the Hood to Coast Relay event. Each team consists of 12 runners in 2 vans who each complete 3 legs to cover the 199-mile route. Relay events have become more popular and include events such as Cascade Lakes Relay, Ragnar Relays and Gorgeous Relays all providing an opportunity for friends and family to do something fun and active together. Recently, one day relays have become more popular boasting a shorter route, smaller team requirements, only one van needed and no sleepless nights.

Regardless of which relay option you choose, your event could be one of the best experiences of your life or the most miserable. Here’s some tips to assure you have a blast!

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Tips To Curb Your Cravings

We’ve all been there. We get a craving for chips. We can’t stop thinking about ice cream. We’d do anything for a chocolate chip cookie. We tend to crave ‘junk foods’ that are high in sugar, salt and/or fat. People don’t typically crave tuna sandwiches! Cravings are difficult to manage and can often sabotage someone’s health and fitness initiatives. Cravings can lead to poor overall results and one of the biggest reasons people can’t lose weight.

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Increase Your After-Burn

Have you ever wondered why you continue to breathe heavy and sweat after your workout is done?  Why doesn’t your breathing go back to normal immediately?

After exercise, you consume a greater amount of oxygen to assist your body in recovering from the stress of the workout and the demands it placed on your body.  This produces heat and burns calories and is often referred to as the after-burn or EPOC (excess post oxygen consumption).

It is important to note that EPOC uses fat as its fuel and although the effects of EPOC are small, if you expended an additional 100 calories post exercise as a result of your workout session, within 100 workouts, you would have burned an extra 10,000 calories or 3 pounds of fat!

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Avoid Sabotaging Your Healthy Efforts

Sometimes, wanting to the right thing can slip us up if we have the wrong attitude about it. Do you see yourself in any of the following pitfalls to a long-term health and fitness program?

‘All or nothing’ Phenomenon

You are scheduled for a 60 minute workout but something comes up and you cannot get to the gym for the allocated time. You scrap the workout and decide you will try to fit it in tomorrow. You have decided to eat healthier but one day you slip a bit at lunch and have a chocolate bar. You decide that since you have already failed for the day, you might as well throw in the towel and indulge in a few cookies, a bowl of ice cream and a bag of chips. Tomorrow is another day.

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Park Workout – Week 5

Summer often leads to inconsistent workout routines for Moms and Dads with the kids out of school but it doesn’t have to be that way!  Over the last few weeks, we’ve been reviewing ideas to keep you in shape all summer long so you don’t have to feel like you have to start from scratch in September. Plus you get to do it while the kids get some good playing time too!

If you have little kids, be sure you’ve got a baby jogger, back pack carrier and a bike trailer.  This way you can get your workout in with your child and won’t have to worry about getting a sitter. Invest in the right tools and you won’t have to worry about kids getting in the way of your workouts.  Take care of yourself and you’ll have enough energy for everything else.  Plus you’ll be an awesome role model for your kids!

Here’s a few more exercises you can do at the park using an rubber elastic band while the kids play and get their exercise at the same time.


Row

Wrap an exercise tube (you can pick up at any sporting good or department store) around a pole and hold both handles in one hand. Pull the tube towards your shoulder drawing your elbow back and into the middle of your back.  Perform 8-20 reps each arm. This is a great exercise for your back and biceps.

 

 


Overhead Shoulder Press

Find a bench and wrap the exercise tube underneath the seat.  Grab both handles and slowly press your arms above your head.  Avoid lifting your shoulders up towards your ears.  Perform 8-20 reps. This is a great one for your shoulders and triceps.

 

 

 


 

Tricep Kickback

Wrap an exercise tube around a pole and hold each handle.  Bend over with your back straight and position your elbows beside your body and lifted high.  Now slowly extend your arms until they are almost straight without moving your elbows up or down.  Perform 8-20 reps.  This is a great exercise for the back of your arms.

 

 


 

Tube Trunk Rotation

Wrap an exercise tube around a pole at about mid-thigh height.  Stand in front of the pole holding the tube in both hands standing far enough from the pole so there is tension on the tube.  Keep your abdominals contracted and slowly pull the tube across your body as your trunk rotates.  Perform 8-20 reps each side. This is a great exercise for your core.

 

 


Cardio

Finish your workout with a good old fashioned game of tag to get your heart pumping.  Plus you’ll be the coolest mom or dad around!

 

 

 


Yours in health & fitness,
Sherri McMillan

 


Join us for the LUCKY TRIATHLON Festival Aug 3rd & 4th in Woodland, WA!

This will be the Inaugural LUCKY TRIATHLON Festival in beautiful Woodland WA! We are hosting a Sprint, Olympic & My First Triathlon, Duathlon & AquaBike, a Sunset 5K & 10K and a FREE KIDS TRI. This is a flat, fast and scenic course! 

Woodland WA is the southern gateway to Mt. St. Helens where the Columbia River and Lewis River converge. You’ll be swimming in beautiful Horseshoe Lake, biking along country fields with views of the rivers and running along the river trail.

Register TODAY!

 

 

 


 

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Park Workout – Week 4

10 Minute Quick Fix

Are your kids complaining that they’re bored yet? Well, take them outside for a wonderful adventure.  We are so fortunate to live in the Northwest where there are numerous hikes at Mt. St. Helen’s, Mt. Hood or along the gorge.  If you want to stay closer to home, Forest Park, Lewisville Park and the Lacamas/Round Lake area offers wonderful options for you and the kids to explore. One thing I’ve found with kids, is that if you can invite and involve their friends, they all enjoy the experience so much more!

Here’s a quick 10 minute workout session you can do at the park while the kids play. Remember to warm-up before you start.

 


Wall Squats

Stand against a wall with your feet positioned away from the wall so that when you sit your shin bone is perpendicular to the floor and your knees are positioned above your ankles.  Slowly lower down until your knees are at 90 degrees. It should feel like you’re sitting in a chair. Hold for 60 seconds (work you way up to that in the beginning) . This is a great thigh burn!

 


 

Lateral Shuffle

Pick two spots at the park about 10-20 feet apart and laterally shuttle side to side for one minute.

 


 

Triceps Dips

Find a bench and sit on it.  Place your hands beside your hips on the bench and position them so they’re approximately shoulder width apart.  Now slowly lower your body down and then back up to the starting position.  Keep your hips positioned close to the bench.  To make the exercise more challenging, keep your legs straight.  Continue for 60 seconds (work your way up to that in the beginning).

 


Forward/Backward Sprint

Pick two spots at the park about 10-20 feet apart and run forward to the first spot and then run backwards to the start. Continue for one minute.


Plank

Position your hands on the ground or an elevated curb/bench with your hands positioned underneath your shoulders. Keep your body extended and your core muscles strong and active. Hold for one minute (gradually progress to one minute in the beginning).

 

 

 


Repeat this two times for a 10 minute full body muscle and cardio workout.

Yours in health & fitness,
Sherri McMillan


Join us for 37th Annual Hagg Lake Triathlon & Off-road Endurance Sports Festival! July 20th & 21st!

Olympic & Sprint Triathlon, Duathlon & AquaBike & NEW OFF ROAD SPRINT TRIATHLON, DUATHLON & AQUABIKE, Half Marathon Trail Run and 5K TRAIL RUN! The Hagg Lake course offers a true test of this terrific sport with its rolling hills on both the bike and run leg portions of the event. Make the Hagg Lake Triathlon & Off-road Endurance Sports Festival one of your summer stops and compete on the course that has seen many of the greats in the sport of triathlon.


 

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Park Workout – Week 3

Strength and Cardio Interval Workout

Over the past couple weeks, we’ve been reviewing exercises you can do at the park. Today we’ll continue using nothing more than your body weight and the playground apparatus. So remember that the park is your gym and you can give yourself an incredible workout while the kids play.  Meet your girlfriends or your buds at a set time a few times a week so the kids can play and you all can workout together.

Today’s workout will involve a cardio exercise in between each strength move. Remember to warm-up before you start your workout.


Step Ups

At any park, there will be a bench, step or a place to elevate your foot and perform step-ups.  Position yourself in front of the bench with one foot up.  Keep your kneecap facing forward and your weight distributed on all four corners of your foot.  Now slowly step up extending the supporting knee into a fully upright, balanced position.  Now slowly lower yourself down to the starting position. Perform 8-20 reps on each leg. This is a great exercise for your legs and booty!


Cardio

Step or jump quickly side to side for one minute


Push-Ups

On your knees or toes, drop and do 8-20 good, old-fashioned military pushups. You can put your hands on a bench or step to make it easier to get a full set in.  This is a great exercise for your chest, shoulders, triceps and core.

 


Cardio

Do jumping jacks for one minute.


V-Sits

Sit upright on a bench with perfect posture.  Now slowly recline back a few inches while keeping your abdominals contracted and your spine elongated.  Hold the position while slowly rotating from one side to the other.   Repeat for 30-60 seconds and then relax. Awesome exercise for your core.

 

 


Cardio

Find a curb or bench and quickly step up and down for 30 seconds each leg.


Repeat the above set one time if you’re just getting started. Complete it twice, if you’re intermediate. Complete it 3x if you’re advanced.

Yours in health & fitness,
Sherri McMillan


Join us for 37th Annual Hagg Lake Triathlon & Off-road Endurance Sports Festival!

Olympic & Sprint Triathlon, Duathlon & AquaBike & NEW OFF ROAD SPRINT TRIATHLON, DUATHLON & AQUABIKE, Half Marathon Trail Run and 5K TRAIL RUN! The Hagg Lake course offers a true test of this terrific sport with its rolling hills on both the bike and run leg portions of the event. Make the Hagg Lake Triathlon & Off-road Endurance Sports Festival one of your summer stops and compete on the course that has seen many of the greats in the sport of triathlon.


 

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Park Workout – Week 2

Circuit in the Park

Last week, we used nothing but a swing set for a fabulous full body workout. Today, you’ll learn a circuit workout you can do to condition your cardio, lower body, upper body and core.

We are so fortunate to live in a city full of so many wonderful parks…Marshall Center park, Esther Short, KlineLine Park, and so many more. Instead of just thinking of them as a wonderful place for kids to play and to walk the dog, think of them as a fitness gym with incredible views! There are literally so many things you can do at a park using nothing but your body weight or the bars in the kiddie section (just don’t hog the equipment from the kids). Monkey bars become chin-up bars.  Steps and benches are perfect for step ups, push-ups and dips. Kids ‘out of school’ doesn’t need to mean ‘out of shape’!

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Park Workout: Week One

Swinging Your Way to Fitness

Just because your kids are out of school, doesn’t mean that your workouts have to suffer! Many people take a two-month workout sabbatical during the summer and get back on track in the fall because they can’t seem to find the time to get to a gym. But it doesn’t have to be this way!  Why let all your fitness go to waste over the summer and have to start from scratch in the fall?!

Here’s a workout that you can do at the park while the kids play. Warm-up by walking or cycling to the park and then perform the following exercises.

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Getting Rid Of The Dad Bod

This is the time of year when Dads are on our mind. We take the time to think how much the guys in our life mean to us and how much we want them around for a long time! Although most people think of gifts of ties, socks, whiskey and cigars, there’s nothing that shows someone how much you love and care for them then thinking of ways to improve their overall health and longevity.

As guys get older, there’s a few things that start working against them in terms of their fitness:

  • They have a lot less time than they did when they were younger making committing to workouts a lot more challenging
  • Their connective tissue is not as resilient as when they were younger so they are more likely to get injured and once injured, it takes a lot longer to heal.
  • Their metabolism is lower making it easier to gain weight

 

 

 

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