Getting Fit With Nutrition

Nutrition is one of my weakest link when it comes to getting fit. What you put into your body is just as important as how you exercise. The two go hand and hand.  I have slowly learned the hardway of staying hydrated and fueled during my races as I have met a few paramedics at the end of races because of my poor fueling during the race. Making healthy nutritional choices is important everyday - just not for race day. I am fortunate, though, I found a running buddy that is all into nutrition. She keeps me up-to-date on healthy eating and I help her with her running - which is new for her.

Like I mentioned above, I have lots to learn still about nutrition, but fortunately, there is lots of information out there for everyone to read and trained nutritionist who are eager to help.  Here are a few of my favorite cookbooks,websites, and nutrition books to get you started:

• Cooking more at home. A new favorite cookbook - America's Test Kitchen Family Healthy Cookbook gives ideas on how to make healthy meals and a good one for beginning cooks - not necessary fast meals though.
• Freezer Cooking - Make double batches of freezable food such as taco meat or lasagnas. Freeze the other half to eat at another time - then you are not cooking all the time. I like Don't Panic Dinner's in the Freezer Cookbook.
• Check out the 100 Days of Real Food for suggestions on slowly changing the way you eat into more whole foods instead of processed foods.
• I am slowly working my way through Nancy Clarks' Sports Nutrition Guidebook. Amazon describes this book "will help you make the right food choices in grocery stores, restaurants, drive-throughs, and your own kitchen."

Also check out this FREE nutrition class offered at Ujima Neighborhood Place Conference Room beginning this Thursday, Jan. 16.

Weekend Workouts January 10, 2014

It is that time again to enjoy the weekend with family and friends, but don't forget to get your fit in! Have you been able to try any new workouts this year?

• Check out the calendar for $5 yoga classes this weekend. Huffington Post published an article last year on the How Yoga Changes Your Body, Starting the First Day you Begin. Never too late to try something new. There are several you tube videos too if you can't make it to a class.

• Need some gear for your fitness adventures? Check out grand opening of Quest Outdoor Trails End Outlet Shop on Friday - Jan. 10, 2014. They describe it as "the place to get old stuff, new stuff, and gently used stuff!"

• Burrito Riders - https://www.facebook.com/BurritoRiders
  Grab your bikes and pass at breakfast burritos to the homeless. Check the website and facebook page for meeting location and times.Or if you just wanna make burritos check them out!

• Check out the Resolution Solution Fair at Rainbow Blossom on Saturday."Focus on healthy living in 2014! Learn about eating healthy at the Resolutions Solutions Fair at Rainbow Blossom Natural Markets and exercise with the LEO Weekly's Fitness Crawl. Signup for over 25 FREE classes at www.fitnesscrawl.com!"

• The Frostbite 5K is also Saturday if you are for a nice run or walk in Cherokee Park. 

Whatever you decide to this weekend, just remember you lap everyone still sitting on the couch! By getting out and doing something you most likely will inspire someone else to get active.

 "If you wait for perfect condition you'll never get anything done."

Race For a Cause - Jan-Feb 2014

Here is a list of localish running/fitness events raising money for a cause - 

 Fight Air Climb - Feb. 1- "Be a part of the inaugural Louisville Fight For Air Climb!  National City Tower in downtown Louisville will host this amazing event.  Register today. Once you are signed up, use the Registered Participant Login link to gain access to special training and fundraising guides available only to registered climbers." Benefits American Lung Association

Mile2Mile - 6M or 12M - Feb. 1

The second annual Mile2Mile will take place on February 1 and is a fun run/walk to support Wrap Up Louisville. Bring your new or gently used blankets, and run or walk from our Paddock Blue Mile or our Highlands store. The full route is 12 miles, or you can join us at the half way point to do 6 miles!

Polar Bear Plunge - Feb. 8 - Lexington - "The Polar Plunge is always one of the year's most unique fundraising events for the Special Olympics. Brrrrrrrrrrave Polar Bears raise a minimum of $75 ($50 for junior Plungers 6- to 18-years-old) and then take a chilly dip in a body of water. Polar Bears who raise more money can win great Polar Plunge prizes, and one Polar Bear will win a travel certificate courtesy of AAA Travel." (Louisville is coming March 1)

Irish Upon A Star St. Patrick's Day Race - Week of Feb. 10 - Anywhere - 4 Distances Virtual Race - IRun4 - "We are excited to announce that the registration for Irish Upon A Star St. Patrick's Day Race is now open! There are 4 distances to choose from and the option to buy a t-shirt. Registration ENDS Feb. 10th, 2014! The medals for IR4 Virtual Races are two piece medals- one for you and one for your buddy!!
If you aren't matched yet we encourage you to still sign up. Once you do get matched you will already have a medal to send to him/her! How does it work? You register for the distance, run the distance over the course of the week or all at once, receive race bling!"

IHR “Share-A-Shirt” Run
"The IHR “Share-A-Shirt” Run will be Feb. 15 about 9am at Iroquois Park. This is a very informal run with the Iroquois Hill Runners– no times or places are recorded. Many people use it as a winter training run. Cold-weather clothing and other items will be collected and given to The Lord’s Kitchen. Someone will be at the park from 9 until people stop showing up with donations."

Cupid Undie Run- Feb. 15 - Louisville - "Cupid's Undie Run is making its debut in Louisville, KY!
This Valentine's Day weekend, come put the hilarity in charity with hundreds of half-naked runners taking to the streets in celebration of their fundraising for the Children's Tumor Foundation.
Be a part of something great. Last year Cupid's raised over $1.3 Million to end NF and we're relying on YOU to join and make this year's fundraising (and party) the biggest and best yet."


 Fight Air Climb - Feb. 16 - Climb the Carew Tower in Cincinnati, OH.  Register today. Once you are signed up, use the Registered Participant Login link to gain access to special training and fundraising guides available only to registered climbers. Benefits American Lung Association

Don't forget to check out Fitspired for additional ideas on adding inspiration for your workout .


Know of other events? I would love to add them so let me know! Thanks! 

Louisville Area Running Groups

Think running is a solo sport? It definitely does not have to be! There are several local groups that offer group runs, training, support - to help beat that little voice in your head, and advice throughout the week. If you are just starting out, new to the area, trying for your first or 25th marathon, there is a running group for you! Meeting up with running groups gives you support and accountability to meet your goals for this coming year. Needless to say - meet some pretty cool people along the way too that share your common interest.

Moms Run this Town- Free running group for Moms. The Louisville chapter just recently started so it is an online group for now. With groups nationwide, you can always tap into them when racing or training on vacation.

Iroquois Runner -"The Iroquois Hill Runners is a club dedicated to promoting running as a sport and an enjoyable pastime. Club membership is $15.00 per year. Membership entitles you to run in club sponsored races for $2.00 and to receive the club newsletter The Lookout by mail."

Fleet Feet - Mondays, Wednesdays and Saturdays - group runs; Tuesdays - 5m fun runs open to everyone; Multiple training programs from training for a 5K to a full marathon

BlueMile - $40 for lifetime - meets in the Highlands - 8am Saturday runs

Sweaty Sheep - Christian based running group with devotions - Wednesday and Sundays - Facebook
  

Ken Combs Running Store - Need some speedwork? Tuesday Track Nights in St. Matthews area

Pacers and Racers - New Albany - "The Pacers & Racers Running and Walking Group exists to support, develop, and enhance running and walking for participants of all ages and abilities by providing them with the resources necessary to meet their goals."


Run the Ville - Running Forum

Run with the Locals - "Based in and around Louisville, KY, Running With the Locals is about the races, the places, and the people. The vlog began as a monthly race spotlight episode, but has become a place to share videos and photos of the great running events Louisville has to offer. "

Triathlon Groups
Southern Indiana Triathlon Team

Louisville Landsharks


Local Meet-ups
Derby City Run Club - "The Derby City Run Club is a FREE social run club in Downtown Louisville and welcomes you, your best friend, your friendly co-worker, your dog (yes, we are Fido-friendly!), and whoever else you want to bring to the Sports & Social Club on Wednesdays AT 6:30 PM to run, walk, skip a 5k around the waterfront park and back. After the run, take advantage of drink specials and grab a bite to eat. Whether you are a seasoned 5k-er, a stranger to your sneakers, or just looking to meet new people, come by to enjoy weekly hangouts and local races in our beautiful city. Our mission is to promote fitness, friends, and community in the Louisville area. Derby City Run Club adds the fun back to running!"

Louisville Hash Hound Harriers - Meets about every 2 weeks. "The Hash House Harriers (abbreviated to HHH, H3, or referred to simply as Hashing) is an international group of non-competitive running, social and drinking clubs. An event organized by a club is known as a Hash or Hash Run, with participants calling themselves Hashers."

Trail Runners of Louisville -  Thursday evenings - "Our goal is to introduce more runners to the joys, challenges and enhanced fitness benefits of trail running, and provide an alternative to the sameness of the road."


Don't forget to check out the training groups through Triple Crown and Derby Half//Full Marathon.

Know of others? Let me know so I can add them on!

***Great article on louisville.com with the running groups divided by days***

Who Do You Run 4?

 Looking for more motivation to get your workouts in? Check out the non-profit group I Run 4!
 I signed up a few weeks back and still have a few more weeks before I get a match. Can't Wait!

   The group pairs you up with someone that cannot run. From their website, I Run 4 describes the connection of the match, "The mental and emotional encouragement for both runner and honorary runner is proving to be a whole new level of motivation and awareness.  Runners are able to find a whole new sense of purpose in their running while sharing who they are running for and bringing awareness to diseases and disabilities of all types. We hope you will join us to run for someone special that you may not know yet…. but you will instantly form a bond." I have enjoyed reading the posts on their facebook page of both the honorary runner and the runner.  You dedicate your workouts to your buddy and keep them posted on that while they keep you posted on how they are doing.

   New this year is the virtual race series.  You will get two medals - one for you and one for your buddy. The first race registration deadline is Feb. 10, 2014 for the Irish Upon A Star. It does not matter if you have a buddy yet, as when you get your match you will be able to send them the medal. How cool is that?

Hope you check it out and sign up either as a runner or if you know someone for an honorary runner pass it on - keep getting inspired! Who do you Run 4?

Active Weekend Events - January 3

Lots of fun fitness events going on this weekend:

Friday -
Open House with Wellness 360 (5-7pm) includes a 10 minute sample yoga class and complimentary chair massage.

Saturday-
Winter Walks at the Parklands (9-11am) - Free for members, $5 for non-members. Explores Coppiced Woods Trail in Beckley Creek ParkPark in Hike #2 of this series. Register online.

New Year Urban Retreat Experience ~ Yoga & Inspirational Goal Setting - Infinite Bliss - 2-4:30pm- "An afternoon to release tension & stress, gain clarity & perspective and also reconnect to what inspires you and what you are passionate about. Workshop is suitable for all to relax and refocus no matter what previous level of experience and ability in yoga."

Sunday-
Move to Move Shine- A Day Long Urban Retreat - Choose up to 5 classes throughout the day.

Free Spin Class - 8-10am - V02 Multisport - Bring your bike and trainer

Open Kayak Pool Session - Frankfort YMCA hosted by Canoe Kentucky, the Canoe Kentucky Pro Fishing Team, and Frankfort YMCA.
This is a great opportunity for beginners and seasoned kayakers. Learn about padding, strokes, perfecting the roll, standing up in a fishing kayak, mid-water re-entries and more. Everything is in an environment that is beginner friendly. Boats, paddles and Personal Flotation Devices are provided.Pre Registration is recommended. Register at either Frankfort YMCA location or online at: http://tinyurl.com/l8o6h26
Cost is $5.00 for members and $10.00 for non-members.

Looking to give back.....
Special Olympics Kentucky is looking for volunteers for the Winter State Games at Perfect North Slopes starting Jan. 26.


Check out the calendar for more ideas. None of this fit your schedule? Just head out for a walk or a jog on your own time!


Have a great weekend getting your fit in!

Rock Climbing Review at Rocksport

In my attempt to help you find what you like to get your fit in here is another out-of-the-box fitness option for the Louisville area - ROCK CLIMBING!

Recently, I was able to go with a group of family and friends to check out one of Louisville's rock climbing gyms, Rocksport. It is located off of Plantside Drive in Jeffersontown. Since we were new to the sport and we booked as a group, we had our own instructor to show us how to belay and get in and out of the harness. It took about 10 minutes going through the instructions before we could start climbing. If it your first time climbing (and not in a group) you must take a $35 introductory class which includes tying a figure 8 follow through knot and how to belay a climber. The cost includes shoes, harness rental, admission, and lesson.

We started on the easy wall which had lots of easy handholds so it was great for my 6 year old and a good first one for the adults. We tried a few of the other walls with fewer holds and smaller grips. The walls had routes to take for different challenges as well.

The gym also has a bouldering wall where you can just free climb. The gym has over 10,000 square feet of climbing so you will find a wall that is challenging for you so you can feel it the next day.
 
Rocksport is open everyday of the week. It offers a program for youth on Saturday mornings and camps in the summer.

If you are interested in learning more about rock climbing, check the gym out or read about it here.
Rock Climbing Clubs on meet-up would be another great source:
Louisville Pure Rock Climb
Louisville Rock Climbing

After working out indoors, you can take the workout outdoors. Red River Gorge is consistently ranked  in the top 10 for climbing - and it is practically in your backyard! There are several outfitters that would be more than happy to take you out for a climb - Rock Climbing Adventures



We enjoyed our time at Rocksport and look forward to returning again soon. This gym would make a great family day or date night if looking for something a little bit different to do in the dead of winter.