Quote of the Week
Picture of the Week
Picture of the Week
Centre Turkey Trot 5K
In The News
In The News
Ironmen Dave and Brick hit the woods loaded with a Remington for some XC Skiing!
DEER HUNTING OPENER IS NEXT SATURDAY! WEAR ORANGE IF OUT RUNNING!
NRRC's year end get together will be on January 24th!
Have Achilles, Calf or foot pain read this! It's your shoes!
Mark your calendars! Sue and Brian are having a get together on December 9th after the Tuesday night club run! More info to be posted soon!
Sara places in Roseville's 623 run!
Red Kettle Campaign
Saturday, December 6th the NRRC will be ringing the bell for the Salvation Army's Red Kettle Campaign from 7 AM to 9 PM at Family Fresh! Please contact Jim if you would like a slot! These will be 1 hour segments to ring! Contact jim, firstname.lastname@example.org
VFW Pancake Loop
Haunted Hustle Marathon
Lisa has an epic first marathon! finishing in 3:33 she qualified for Boston and placed first in her age group!
Madison Half Marathon
The German Alps
Terror in the Glen
2014 Chicago Marathon
Twin Cities Marathon
Women Run The Cities
Heritage days road race
The first group of Clean Eaters is well on their way to feeling better and eating for their bodies. Are you ready? The next session starts 12/1 and is already 1/3 of the way full...sign up on my website today to be sure you have a plan to feel better, be less bloated, more clear and wiser in taking the best care of your body. Let's do this!
ZUMBRO TRAINING PLAN WEEK 1
25 Ways to Move More with Less Daylight
1. Spice it up. Feel like you’re stuck in a rut? Change your route or try a new exercise. Variety is the spice of life!
2. Keep it simple. Maybe you’ve had a chaotic day and barely have enough juice in the tank to fall asleep while watching TV. Scale down and tackle a lighter workout. A little is better than nothing.
3. Short is sweet. Every day doesn’t have to be a mammoth marathon. If you’re feeling pressed for time, even a short workout can keep your body in tune and your mind focused on fitness. Even 10 or 20 minutes is enough to keep you in the game.
4. Get up and get moving. Walk to the coffee house. Walk up and down the stairs. Walk to the post office. Every little bit counts. Apps like Fitbit can even track each step you take and give you exercise credit.
5. Fuel properly. Make sure you eat right on workout days. Skipping meals can lead to fatigue and lack of mental focus.
6. Set short-term goals. Break down your goals into manageable bits that you feel can be attained. Simple goals like or ‘take stairs not elevator for a week’ will give your mind something to wrap itself around without overwhelming it.
7. Join the race. Signing up for a race is a great way to set a goal and work toward it. The pressure of having to deliver on a not-too-distant date is a great motivator.
8. Make a date. Keeping supportive, like-minded people around you can shore up your resolve if you’re flagging. MyFitnessPal members who connect with friends are three times more likely to lose weight that those who don’t! Workout buds also may have ideas about how to keep it interesting.
9. New duds. A new change of clothes may be just what the doctor ordered. You’re not just a regular person striding through the gym – you’re a sports fashion model showing off a little somethin’ somethin’.
10. New gadgets. Maybe you need some new shoes. Or what about Fitbit? A new GPS unit or headlamp would be very helpful to your workout. Wondering about how a new toy operates is a great incentive to stick to a workout. Curiosity may have killed the cat, but it might also be what motivates you.
11. New apps. Similar to a new gadget, a new app can spark renewed interest in working out. MyFitnessPal is always hooking up with new partners that will track your data and sync directly to your MFP profile.
12. New sounds. Making a new playlist can give your mind some new things to think about when you’re getting bogged down. You can almost forget how hard something is when you are blasting the new pop ditty!
13. Be gentle. Sometimes you push, sometimes you pull back. If your body is saying take it easy, listen to it. You don’t want to give yourself an injury in this crucial time period.
14. Plan rest. Don’t burn yourself out – plan rest days and take full advantage of them. Your body needs time to recuperate, and a lot of really good TV shows start up in the fall.
15. Be prepared. By setting your workout clothes out the night before, you’ll feel like half the work is done and that you already have effort invested in waking up and cranking it up.
16. Two-alarm fire. Get two alarm clocks and place them at opposite ends of the room (both out of arm’s reach). Or set you mobile phone alarm for two staggered times – one with an annoying alarm, the next with a REALLY annoying alarm.
17. Hire a trainer. Getting a few sessions with a personal trainer might be just the kick in the butt you need to keep you moving. Trainers can also help with setting goals and avoiding injuries.
18. Get inspired. Buy a fitness magazine. Watch a sporting event. Walk by a gym and stare in the window. Well, that last one might be dicey. But seeing people sweating through a workout can be a great motivator.
19. Reward yourself. There is nothing like the good old carrot to make a person step it up. Promise yourself some new shoes, a spa day, or some new workout gear if you meet your workout goals for the week.
20. Find seasonal activities. Even when the mercury starts dropping, there are plenty of activities to keep one active and break up the monotony. Sure it’s cold in the wee hours of the morning, but it’s fun to bundle up and take a hike before sunrise.
21. Break up the monotony. Exercise doesn’t need to be drudgery. Play with your kids or even play video games with motion controllers. And don’t forget stuff like raking leaves–every little bit counts.
22. Track it all in MyFitnessPal. Start a workout journal to track your progress and refer back to as you get more in the bank. Also, take time to write down your goals so you have a concrete target to remember. A great place to keep it all written down is in your personal MyFitnessPal blog attached to your profile.
23. Do body weight workouts at home. You don’t need a gym, you don’t even need weights. You can get a decent workout by using your own body weight and household furniture.
24. Do some reading. Keeping up with fitness and nutrition trends is great for new ideas and helps you remain focused on health. Sites like Greatist and Cooking Light can offer a world of interesting info.
25. Keep at it. Every day might not be a home run, but if you plug away and keep adding notches to your belt, you’ll feel like you have more invested. Consistency is a key element to fitness.
11 Tips for Staying Safe on the Roads This Winter
Tell somebody or leave a note at home about where you plan to go and how long you plan to be out. That way your loved ones will know to come look for you if needed.
Run with proper ID, and carry a cell phone with emergency contacts taped to its back.
Pretend you're invisible
Don’t assume a driver sees you. In fact, imagine that a driver can’t see you, and behave accordingly.
Face traffic. It’s easier to see, and react to, oncoming cars. And cars will see you more clearly too.
If traffic gets heavy, or the road narrows, be prepared to move onto the sidewalk or shoulder of the road.
Wear high-visibility, brightly colored clothing. When out near or after sunset, reflective materials are a must. (If you don't own reflective clothing, a lightweight reflective vest is a great option.) And use a headlamp or handheld light so you can see where you're going, and drivers can see you. The light should have a bright LED (drivers see blinking red as a hazard).
Unplug your ears
Avoid using iPods or wearing headphones—you need to be able to hear approaching vehicles. If you do use headphones, run with the volume low and just one earbud in
Watch the hills
When they crest hills, drivers' vision can suddenly be impaired by factors like sun glare or backdrops.
Beware of high-risk drivers. Steer clear of potential problem areas like entrances to parking lots, bars, and restaurants, where there may be heavy traffic.
Watch for early birds and night owls
At odd hours be extra careful. Early in the morning and very late at night, people may be overtired and not as attentive.
Mind your manners
At a stop sign or light, wait for the driver to wave you through—then acknowledge with your own polite wave. That acknowledgement will make the driver feel more inclined to do it again for the next walker or runner. Use hand signals (as you would on a bicycle) to show which way you plan to turn.
Hydration Guideline for Runners
ONE HOUR OR LESS
Three to six ounces every 15 to 20 minutes. Water is usually fine. For a tough run over 30 minutes, consider a sports drink to give you a kick of energy at the end.
ONE TO FOUR HOURS
Three to six ounces every 15 to 20 minutes. A sports drink with carbs and electrolytes will replenish sodium. Prefer gels? Chase them with water to avoid sugar overload.
OVER FOUR HOURS
Drink three to six ounces of sports drink every 15 minutes, after which use thirst as your main guide (drinking more if you're thirsty and less if you're not).
Replace fluids, drinking enough so you have to use the bathroom within 60 to 90 minutes postrun. Usually eight to 24 ounces is fine, but it varies based on running conditions.
J Rose Massage
Investing in massage is an investment in your health. At J Rose Massage, we wish to offer you many options to suit your budget and therapy needs. Call 715-529-9182 to inquire about additional seasonal bundles and specials.