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Compass Montessori Harvest Festival 1mile Walk, 5k/10k Run 2010 | Golden, Colorado 80403 | Saturday, October 09, 2010 @ 9:00 AM

2010-08-26T17:00:00.000-06:00

Compass Montessori Harvest Festival 1mile Walk, 5k/10k Run 2010 | Golden, Colorado 80403 | Saturday, October 09, 2010 @ 9:00 AM

Larry Stefanki

2010-08-19T19:47:00.001-06:00

Larry Stefanki (born 23 July 1957, in Elmhurst, Illinois), is an American tennis coach and former professional tennis player.[edit]Tennis careerHe played for nine years from 1979, reaching a career-high ranking of 35 and winning one ATP tournament in singles and three in doubles. He is one of three Stefanki brothers to have played on the varsity tennis team at the University of California, Berkeley.However, he is more renowned as a tennis coach, having trained such players as John McEnroe, Marcelo Ríos, Yevgeny Kafelnikov, and Tim Henman amongst others. Ríos and Kafelnikov both achieved their number 1 tennis rankings while under his guidance, and Henman reached a career-high of 4 under his tutelage.Stefanki was also the coach of Fernando González, after taking over this role from Horacio de la Peña in May 2006. Under Stefanki the Chilean reached back-to-back finals inVienna, the Madrid Masters and Basel in 2006 and the 2007 Australian Open final —a tournament in which he eased past the likes of Lleyton Hewitt, James Blake, Rafael Nadal, andTommy Haas— which saw González, 26, reach a career-high of 5 in the ATP Rankings.Stefanki is currently the coach of American tennis player Andy Roddick, and has been credited with improving Roddick's tactics and all-court game and helping him achieve things like reaching the semi-finals of the 2009 Australian Open, the fourth round of the 2009 French Open for the first time, the 2009 Wimbledon final for the third time, winning the 2010 Sony Ericsson Masters in Miami and the 2010 Brisbane International in Brisbane.

Andy Roddick's Fitness Training and Nutrition Strategy

2010-08-19T19:39:00.003-06:00

's Grand Slam fever time. It's also time -- whether you’re new to the sport, have some experience or you’re a seasoned veteran -- for you to start training for tennis. Why would you want to get involved in training for tennis? Well, it’s a great sport to add to your repertoire if you’re looking for something new, something that requires endurance and agility, something that you and a buddy can get competitive with, or something that’ll help get you get “physical” with a girl. But if you want to play like Roddick did at Wimbledon 2009, where he participated in and set two Grand Slam records with the longest men's singles final -- with regards to the number of games played -- and the longest fifth set, you'll have to train hard. Though Roddick lost, there's no doubt that his training was a huge factor in his ability to stand up to Federer the way that he did.

Now, a lot of you who already play the sport may think that you know everything there is to know about training for tennis. That may be true according to ATP World Tour player Andy Roddick (whom we chatted with for some expert advice), who told us that: “It’s kind of like anything as far as getting in shape... people probably do know right from wrong... but a lot is discipline and follow through.” We think that it’s that last bit that troubles a lot of guys.

Andy Roddick has had what a lot of analysts have called his best start in his career, and he likely owes that to his 15-pound weight loss in the offseason and his new coach Larry Stefanki.

When training for tennis, keep in mind that you want to be light, fast and agile while keeping recovery time to an absolute minimum.

Trimming the fat

When training for tennis, it’s important to consider your body weight. For the same reason that Andy Roddick gave for not wanting too much mass up top, you also don’t want to have an excessive amount of body fat: “Anything you put on (at least as far as a pro) up top, you’re going to have to carry around [on the tennis court] for potentially four or five hours.”

The best way to trim the fat when training for tennis is to do cardio, and in that regard you have two choices: steady-state or high intensity interval training (HIIT). Opinions vary on which is better, but in general steady-state helps you burn more calories after the workout, while HIIT will burn more fat and calories during the workout.

As we stated earlier, Andy Roddick lost 15 pounds in the last offseason, and he credits that to having “had a six-week block where [he] was able to plan out workouts and meals.” For him it was key, and unusual, to be “in one place and being able to map out a day-to-day strategy on how to go about it.”

Most of us don’t have the problems of being on the road as ATP tennis pros does, so what we can take away from this is to establish a training and diet plan -- and stick to it.

Core training

As with all sports, conditioning the core muscles is, as Roddick puts it, “extremely important in tennis.” Core conditioning when training for tennis will improve your stability, balance and the speed of your trunk rotation, which will help you deliver faster, stronger and more accurate serves and returns.

Traditionally, tennis pros use the medicine ball to train their cores, and Andy Roddick is no different. He typically uses a 10-pound ball and does 10 to 15 sets, working out for an hour to an hour and a half. Not one to sit for five minutes before doing another set, Roddick also incorporates “10 to 15 switch exercises to keep it going for a four or five minute circuit.”

Training for quickness and agility

Obviously, quickness and agility are important in tennis -- especially if you’re on the receiving end of one of Roddick’s 150 mph serves. Aside from specific running drills, Andy Roddick’s method for improving these qualities is surprisingly simple and basically consists of one-legged hops (“bunny hops as opposed to bounds”) that they call “rudiment training.” These bunny hops involve Roddick holding “a medicine ball on one hip and hopping on one foot for 60 meters there and back [with] most of the focus on the heel.”

Training the legs

While at some point you may want to hit the gym to build on your maximal strength with squats and leg presses (2-3 sets; 4-8 reps), early on it’s not necessary, if it ever is. For Roddick, with regards to training the legs, “most of it’s done on the track,” which would include the bunny hops, running drills, “a bunch of lunges, a bunch of squat jumps, [and] stuff like that.”

The reason for avoiding the gym and weights when training the legs is true for a lot of guys (not just Roddick); we tend to bulk up pretty quick, which isn’t a good thing in tennis since you want to remain light, strong and fast. Roddick “isn’t one for maxing out on the weights in the gym [because it] makes for a blockier muscle as opposed to a lean and agile muscle.”

Training for endurance

When it comes to training for endurance in tennis, you’re going to do a lot of running, both distance running and sprints -- and you’ll “switch them off.” Andy Roddick, however, “will never really run six or seven miles at a time,” as he tends to “focus more on power-speed type running drills.”

In tennis, recovery as an aspect of endurance is as important (if not more so) than the ability to play for an hour or longer. As such, your training should reflect the experience on court, where you’ll only have 25 seconds to recover between sets. To achieve this, Roddick does a lot of “straight track work.” With only a minute and a half to recover between sets, Andy will run “30-, 40-, 60-meter sprints (8 to each one)” and the following day he’ll do five or six 300s (300 meters). “With me, my focus is more on how quickly I’m able to recover from something tough.”

Diet and supplements

Training for sports takes fuel, and the type of fuel you take in is as important as the type of physical training you do. As far as carb and protein intake goes, Roddick says that it’s “been the thing that’s changed the most this offseason.” He stopped eating white bread and limited his intake to wheat or whole grain, and during his six weeks “off” he didn’t consume any carbs after the final workout of the day. Other than that, he consumed mostly protein and vegetables. During actual events, he’ll take in a lot more carbs than when he’s at home training, which means a lot of “pastas and vegetables before the match as opposed to a steak.”

We all know that proper hydration is important to any physical endeavor; that’s why Gatorade was invented. During competition, Roddick’s trainer provides him with three to four liters of electrolyte-infused water, which will be consumed throughout the day because “if you’re starting when you’re out there [on the court], it’s probably too late.”

Speaking of electrolytes, that’s about as supplemented as Andy Roddick gets due to the strict regulations of the tours.

RODDICK’S BOOTCAMP
There’s a bit of insight into the training life of one of tennis’ best players, and as you can see, it requires a great deal of discipline and dedication. However, if the average tennis player incorporates some of these tips into his regimen, his game should improve drastically. Get out there and start hitting those aces.

Turkey Trot - Did you know?

2009-11-27T06:26:00.002-07:00

Established in 1896, the Buffalo, New York Turkey Trot race is the oldest continually running public footrace in North America. The race on Thursday, November 27, 2008, marked its 113th consecutive start; the footrace is a popular fundraiser for the local branch of the YMCA and drew a crowd of 10,250 runners in 2008.

Since 1983, there has also been a 5-mile Turkey Trot Fun Run in Manasquan, New Jersey. Each year the race is limited to the first 2,000 applicants. The race has an accompanying theme of giving and has raised $565,802 in donations during its first 25 years. Traditionally it is held the Saturday before the Thanksgiving Holiday.

Other notable Thanksgiving Day Races include the Manchester Road Race held in Manchester Connecticut, the Detroit Turkey Trot, The Philadelphia Turkey Trot Organized by the Schuykill Navy for rowers, the Cincinnati Thanksgiving Day Race (Cincinnati, Ohio), Stuffing Strut and Mashed Potato Mile in Detroit, Michigan the Atlanta Marathon in Atlanta, Georgia and the Siilicon Valley Turkey Trot Organized by Applied Materials.

Winter Distance Series in Colorado

2009-11-24T06:05:00.002-07:00

The Winter Distance Series is a series of three running races in Littleton, CO. There are options to run three different variations of the complete series. Runners can also opt to register for each race separately.

Rudolph's Revenge 5K/10K
December 19, 2009 - 10:00 AM
Rudolph's Revenge is a 5K/10K held each winter in Littleton, CO. It is the first race in the Winter Distance Series. The other two races are Frosty's Frozen Five and the Snowman Stampede.
Please Carpool:
We encourage carpooling as it is better for the environment. We are directing runners to the website RideShare.us to find other runners to carpool with.
Frosty's Frozen Five & Ten
January 16, 2010 - 10:00 AM
Frosty's Frozen Five & Ten is a 5M/10M race held each winter in Littleton, CO. It is the second race in the Winter Distance Series. The other two races are Rudolph's Revenge and the Snowman Stampede.
Please Carpool:
We encourage carpooling as it is better for the environment. We are directing runners to the website RideShare.us to find other runners to carpool with.
Snowman Stampede 5M/10M
February 27, 2010 - 10:00 AM
The Snowman Stampede is a 5M/10M race held each winter in Littleton, CO. It is the third race in the Winter Distance Series. The other two races are Rudolph's Revenge and Frosty's Frozen Five.
Please Carpool:
We encourage carpooling as it is better for the environment. We are directing runners to the website RideShare.us to find other runners to carpool with.

1% For The Planet
Colorado Runner Events has joined the global movement 1% for the Planet. 1% for the Planet is a growing group of more than 1,000 businesses that donate at least 1% of their sales to a network of environmental organizations worldwide. 1% for the Planet exists to build and support an alliance of businesses financially committed to creating a healthy planet. Yvon Chouinard, founder of Patagonia, and Craig Mathews, owner of Blue Ribbon Flies, started the organization in 2001, and they have raised more than $30 million so far.

Chicken Noodle Soup

2009-10-21T05:47:00.002-06:00

What are the health benefits of chicken noodle soup? Research conducted by scientists at the University of Nebraska Medical Center in Omaha have studied the medicinal activity in chicken soup in vitro. They found that some components of the chicken soup inhibit neutrophil migration, which may have an anti-inflammatory effect that could hypothetically lead to temporary ease from symptoms of illness. However, since these results have been obtained from purified cells and directly applied diluted soup the in vivo effect is debatable. Regardless of what the research shows I know that when I'm not feeling well this soup always hits the spot.

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INGREDIENTS
1 gallon water
1 (4 pound) whole chicken, cut into pieces
1 large onion, peeled and halved
3 bay leaves
10 whole black peppercorns

2 tablespoons chicken flavored bouillon
2/3 bunch celery, leaves reserved
1 pound whole carrots
1 (8 ounce) package dry egg noodles

Put 1 gallon of water in a stock pot and get it boiling. Once the water has started boiling add the chicken, some salt, then cover with a lid. After 1.5 hours take the chicken out of the stock and set aside. Let the stock cool for about 30 minutes and then skim the fat off the top of the broth. Place the stock back on the stove, add all your chopped veggies including the bay leaves, salt, pepper, chicken flavored bouillon, cover and cook for 1 more hour. Cook your noodles separately and then add to the stock pot along with some chicken.

Lifetime Bone Health is Determined by Children's Diets

2009-10-19T11:40:00.001-06:00

Lifetime Bone Health is Determined by Children’s Diets

By, Margaret Donahue-Rippetue

Being the CEO of your family’s health organization is no easy task. Whether you are a working or stay-at-home mom, married, or single, one thing is certain: If you have children, you are working full-time in upper-level management!

To be honest, nobody has enough hours in a day, nor the ability to control every morsel of food their family devours on a daily basis. Even if you could control every bite, the conflict you would create would probably be as detrimental to your family’s well-being as the sugary snacks your kids prefer to consume. What is a mother to do?

Got Milk? is the answer, not the question! Milk DOES do a body GOOD! Whether you are trying to lose weight, or your children are trying to get in shape for the soccer fields or gain weight for the football team, dairy products can help all of you meet your goals.

American children over age eight are not getting enough calcium, and are dramatically increasing their chances of developing osteoporosis in adulthood, according to a recent report released by the American Academy of Pediatrics (AAP). Osteoporosis is a bone-thinning disease usually associated with aging, affecting 10 million Americans each year, and is responsible for more than 1.5 million bone fractures annually. Evidence suggests that fractures are on the rise in adolescents.

Chocolate milk is just as healthy to drink as white milk. Chocolate milk has the same calcium and nutrients as white milk, making it a great-tasting alternative to soda for growing strong and healthy bones. According to a study at Indiana University, at Bloomington “When chocolate milk was consumed, the amount of time athletes could exercise until they were exhausted was similar or longer to when they drank fluid-replacement drinks alone.”

Fortunately, the answer to bone health is simple and easy—drink milk!

* This article is an excerpt from the article, Children’s Calcium Reserves Determine Their Health in the Golden Years from www.Longmont Dairy.com

Longmont Dairy Farm has been processing fresh milk and delivering it fresh, in glass bottles, to the doorsteps of thousands of satisfied customers for over four decades. Longmont Dairy milk comes from cows that receive the best care and quality feed, without any supplemental rBST growth hormones.

Chocolate and strawberry flavored milk are also available, as well as a variety of other delicious products. To learn more about convenient home delivery, and for more interesting and informative information, Click Here

FitMom3 Gang Ran the Denver Half Marathon

2009-10-19T10:58:00.004-06:00

The FitMom3 gang did the Denver Half-Marathon this weekend. What a great race. This was the 4th year for the Denver Marathon and it has become one of our favorite races not only because of great race support but their expo is really wonderful as well. I purchased a fuel belt at the expo by SPIbelt which I wore for the race. This is by far the best belt I have ever used. The belt is lightweight and can hold a ton of stuff. Most importantly it is comfortable and stays in place.

Next year the Denver Marathon will be a part of the Rock 'n' Roll Marathon Series which we hope will be a good thing. By far this has been the best managed race we have ever seen and hopefully that won't change. Be sure to join us next year, we'll be doing the full marathon. FUN!

Compass Montessori Harvest Festival Run

2009-09-29T06:37:00.002-06:00

October 10, 2009 Harvest Festival Run

Choose from a 1 mile, 5k walk/run or 10k run and bring your family, friends, and dogs for this event!

Proceeds from this year’s race will allow Compass to build a barn for the Farm School to house animals and farm equipment.

Come celebrate health and community with us!

You can also pick up a registration form at either of our schools:

Compass Montessori School / Wheat Ridge Campus

10399 West 44th Ave.
Wheat Ridge, CO 80033
Ph: 303 420 8288

Compass Montessori School / Golden Campus

4441 Salvia St.
Golden, CO 80403
Ph: 303 271 1977

Core work on the ball

2009-09-27T12:59:00.002-06:00

Here are some great exercises that you can do daily or on those days when you only have 20 minutes. All you need is a stability ball. Perform 1-3 sets of 10-16 reps of each exercise, taking care to perfect your form before increasing sets or reps.

Hip Extension

Lie down with feet heels propped on ball. Keeping abs tight, slowly lift your hips off the floor (squeezing the glutes) until body is in a straight line. Hold for a few seconds and lower. For added intensity, lift the hips and then take one leg off the ball, hold for a moment and lower. Repeat, lifting the other leg off the ball

Back Extension

Position the ball under your hips and lower torso with the knees straight or bent. With hands behind the head or behind back, slowly roll down the ball. Lift your chest off the ball, bringing your shoulders up until your body is in a straight line. Make sure your body is in alignment (i.e., head, neck, shoulders and back are in a straight line), your abs are pulled in and that don't hyperextend the back.

Ball Balance

Position the ball under your abs and hips, hands on the floor and legs straight and off the floor. Hold that position for 20 to 30 seconds, keeping your body in a straight line, abs pulled in. Keeping balance, slowly raise your right arm out to the side, taking care not to roll or allow any part of your body to collapse. Hold that for a few seconds and switch arms. This is tougher than it looks!

Butt Lift

Lie on the ball with the head, neck and shoulders supported, knees bent and body in a table-top position. Lower the hips towards the floor without rolling on the ball. Squeeze the glutes to raise hips until body is in a straight line like a bridge. Hold weights on the hips for added intensity and make sure you press through the heels and not the toes.

Ab Roll

Place your hands on the ball in front of you, arms parallel. Pulling your belly button towards your spine and tightening your torso, slowly roll forward, rolling the ball out as far as you can without arching or straining the back. Push the elbows into the ball and squeeze the abs to pull the body back to start. Avoid this move if you have back problems.

Ball Rotation

Lie with ball under shoulders and lower back, arms straight up over chest, palms together. Hold your body in a straight line from hips to knees. Tightening your glutes and abs, slowly twist your body to the left, sweeping arms parallel to the floor, then back up, repeating on the other side. Try not to collapse the body or roll too far, but really use your abs.

Ball Twist

Get into a pushup position with the feet on either side of the ball (turning your ankles so that you are hugging the ball). Hold body in a straight line with abs pulled in, hips straight and hands directly under shoulders. Slowly twist the ball to the right while trying to keep your shoulders level, then to the left. Don't sag in the middle.

Finding Balance

2009-09-27T11:46:00.027-06:00

Finding a way to meet your fitness goals and fulfill work and family obligations can be a rather daunting task. The key I have found is to make the most of your schedule by being flexible and staying committed to your health. We often think we don't have time but the truth is we do, we just have to change a few things.

Get out early.

It may sound horrible but getting up early and exercising has been proven to make you happier and more productive. It sets the tone for the day and avoids those classic excuses like I don't have time. The added bonus is getting out the house and having some quite time to yourself.

Make the most of it

My favorite choice of exercise is running. Lately, I have found myself with little if any time to run. This has forced me to get a little creative. If I have 30 minutes I'll run at my 5k pace and mix in some speed work with hills. If I only have 20 minutes I sprint or I do some core work.

Break it into two workouts

Lately I haven't been able to find a two hour block of time during the day which compromises my ability to train for another marathon. Now I divide it into two runs, one in the morning and one in the afternoon. It's not the optimal way to build endurance but it beats missing a run altogether.

Workouts On The Go!

2009-08-19T09:58:00.002-06:00

School is quickly approaching, which means that time of year of shuttling the kids to every practice and extra curricular activity known to man, or better, mom. In our house, it's all soccer, but it's 6 practices a week. Oh when, my friend, do I get to exercise? Well, I've come up with a few nifty ideas that might help out. When you know your kid has practice for an hour, or an hour and half, don't waste your time going home. If it's 15-20 minutes home, you'll barely be there before you have to turn around again. Instead, set that as "your" time. What that might look like can certainly vary. Sometimes, you might catch me sitting in the car with my eyes closed, what an awesome hour that is! But if I'm feeling the need to exercise, which my whole family knows makes me a happier mom, and a happier mom means a happier household, I have a couple of options. One, I run around the soccer fields. There are tons of parents doing the same thing, so I'm not alone. I plug into my iphone and away I go. Another idea is to have some "junk in your trunk" to help you get rid of the other "junk in your trunk", meaning, keep some exercise gear in your trunk to help you workout when you have an hour to kill during practice. Some staples to keep handy; a yoga mat or beach towel, a jump rope, a stretchy elastic band and small 5 lb weights. If you don't have those items, no worries, don't go spending money, there are great workouts you can do without any equipment. Here's a few ideas: start by doing crunches, sets of 10. Build up to 5 sets, don't knock yourself out the first time, or you'll never want to do it again. Then lay on your side and do leg lifts. Same idea, sets of 10. You can skip the donkey kicks if you're self-conscious, but I guarantee, you are not going to look ridiculous exercising on the sidelines. In fact, you'll probably have a lot of moms saying "good for you!" at which juncture you can invite them to join you, next thing you know you'll have a group of moms exercising while their kids practice. Back to the workout, push-ups! Push-ups are great for core building. Start with 5, rest and do 5 more. Eventually build up to sets of 20. Again, don't do 25 the first time just because you can, because you won't be able to lift your arms the next day. So there's 15 minutes of strengthening! If practice is at a park, you're in luck! Playground equipment is perfect for exercising. Stand on a step and do calf raises, start with a small number and build from there, maybe 3 sets of 10 to start. Hang on the monkey bars and try a chin-up. Don't be discouraged if you can't do one. I do 100 push-ups almost every night, and I still can't do a chin-up. Just try to pull yourself a little bit higher with each attempt. do stationary squats on the playground using a bar for balance if need be. Run up a slide several times. Find a bench and do tricep dips. Pictures of these exercises can be found on older posts or on our Facebook page. The key here, is to make good use of your time. Don't feel frustrated because you have to drive everyone everywhere and there's never a moment for you. Instead, seize the moment, get creative and do something good for yourself! Kids who see their parents exercise are more likely to maintain an active, healthy lifestyle throughout their lives.

Your Cause Sports - Boulder Sunset - Race for Nonprofit of Your Choice

2009-08-14T06:06:00.001-06:00

Boulder Reservoir

Start: 3:30 pm!

September, 12th 2009

Race For the Nonprofit of Your Choice

Registration Starting at $10!

Price Increase on August 15^th at midnight!

Triathlon:

750 Meter Swim – 23 Mile Bike – 4 Mile Run

Duathlon:

2 Mile Run – 23 Mile Bike – 4 Mile Run

Run/Walk:

5K

Why choose the Boulder Sunset?

Live Music!

Great Prizes and Awards!

Entertaining Expo with Professional Announcer!

Tony’s Market Will be Offering Gourmet Catering Following the Race!!

Free Beer From Avery Brewing!

Free Post Race Massage!

Premium T-shirt with Stuffed Goody Bag!

Boulder Sunset Race Details Page:

http://www.yourcausesports.org/triathlon/090912_bldr/weekend.php

Or check out our other events:

www.yourcausesports.org

Hope you can make it!

Brent Herron
Race Director

Camping- My One Night Love Affair

2009-08-12T19:19:00.004-06:00

The thing about camping is, whenever asked how I feel about camping, the answer is always “depends.” Like “true or false: camping is fun.” Well that depends. As long as it doesn’t rain it is. “True or false: camping is peaceful.” Sure, when the campfire smoke isn’t blowing in my face. And lastly, “It’s wonderful to sleep in the fresh air.” Again, depends on whether there’s a stick or a rock under my back. I’d prefer to be sleeping in the fresh air on a pillow top mattress. So, how do I really feel about camping? I love it, as long as it’s only for one night. I love the quiet stillness of the night. It’s amazing to hear the kids laughing as they make up a game called “lava pit” in which the goal of the game is to climb from bolder to bolder without touching the ground. Sitting by the campfire watching burning marshmallows go flying through the air landing on Brent’s shoe (okay that was a little dangerous) was the hardest we have laughed as a family in... forever. Camping with your family is absolutely the most genuine way to get back to simplicity and to your true self. Memories are created that will last a lifetime and the adventures you have along the way will make you tougher. Once a year, for one night, I am a camper and I love it. But if you want me to stay longer, let's rent a pop up.

Where has My Child's Brain Gone?

2009-08-12T13:28:00.001-06:00

Summer is so much fun! I love making s’mores just because it’s still light out and we can. What a treat to go to a Rockies or Rapids game without having to think about getting to bed early enough for school the next day. Stay in jammies days, those are the best. But sometimes I wonder what happens to these boys’ brains over the summer? Research has shown that kids really do lose knowledge when they aren’t exercising their brains. Hmmm, but fighting the battle of making them do school work? What’s a mom to do? Our solution was to have the kids read for one hour a day. They can break it up however they want, but it needs to be done before dinner. Then after dinner they can play outside all they want. It was a struggle at first, but there were some key points to making it work. One is to help them choose books that are age appropriate. My youngest son has a tendency to pick big chapter books that are too difficult for him, because he wants to be like his brothers. The problem is he loses interest because he can’t actually read them. The first step was to get a book he would enjoy, so we looked together. The second point is to stick with it! The first couple days they whined about it, but then it became just a part of the day. They look forward to the quiet time now and feel great when they have finished a book. Another tip is to read at the same time they are reading. I pick up my book and read too, showing them it’s engaging and enjoyable.

Summer is a great time for fun, but find some small ways to keep your kids’ brains fresh! They’ll be ready to go when school starts and have a boosted confidence because the work they did throughout the summer.

What is Your Everest?

2009-08-11T16:31:00.003-06:00

Inspiration- what encourages us to do what we hesitate to do; it may be the action of others, a voice in our heads, a feeling in our hearts, or a gut feeling in the pit of our stomachs. We can find inspiration anywhere we look, sometimes it’s right in front of us, we just have to open our eyes and recognize it for what it is. Inspiration usually shows up when we experience doubts or fear; we think we can’t and then see someone or something else that makes us think again. Our triumphs and success can then be measured by the experience that encouraged us to move forward through our fears.

I met a woman last weekend who inspired me to be strong and face the next adventure. She doesn’t know she inspired me, but we shared a nice chat and after reflecting on our conversation, I thought, “Wow, I can face the unknown and let it happen without fear.” I walked into a gallery in Chama, New Mexico while I was vacationing with my mom and boys. I had been in the store the day before and was contemplating replacing our crappy Target soup bowls that get hotter than the dickens in the microwave and leave the food stone cold. After deciding my husband would agree that it was a smart purchase, I went back to burn a hole in my wallet. I found a few other gifts while I was in there and told the woman how excited I was to find these treasures. She told me she had almost closed up early to go home and do some booking keeping. As the conversation progressed, she divulged that her husband of 44 years told her he filed for divorce just two weeks earlier. She was having to learn how to do the bookkeeping, which was never her forte since she had always been the artist. We had a wonderful, authentic conversation about her next move. She tried to hold back tears, but let a few slip out when talking about missing her parents during this difficult time. But she raised her head and said she was going to sell her house and move to Portland to be with her son and his wife who are expecting their first child in a few short weeks. She will continue being a potter because that is her passion, and she wants to rent a store to sell he

r work. Whoa, this is a strong woman! At age 66, facing being alone and supporting herself for the first time in her adult life, she knew who she was, and what she was about.

When I question my strength and my ability to adapt to new situations, I now have another point of reference from which to draw a conclusion. And that is, if this woman, this artist, can face an unknown future of financial challenges and loneliness with hope, than I can certainly look at my family and smile and say “let’s see what comes next and let’s greet it with hope.”

We must climb the mountain

to see what’s on the other side.

I hate my job day.

2009-08-04T06:21:00.002-06:00

You may not hate your job.
You may not be working right now.
You may just hate getting up in the morning.
Or.....you may just need a laugh!

I Hate My Job Day

When you have an 'I Hate My Job day' (Even if you're retired, you sometimes have those days) try this out:

On your way home stop at your pharmacy and go to the thermometer section and purchase a rectal thermometer made by Johnson & Johnson.

Be very sure you get this brand. When you get home, lock your doors, draw the curtains and disconnect the phone so you will not be disturbed.

Change into very comfortable clothing and sit in your favorite chair. Open the package and remove the thermometer. Now, carefully place it on a table or a surface so that it will not become chipped20or broken.

Now the fun part begins.

Take out the literature from the box and read it carefully. You will notice that in small print there is a statement:

'Every Rectal Thermometer made by Johnson &Johnson is personally tested and then sanitized. '

Now, close your eyes and repeat out loud five times, 'I am so glad I do not work in the thermometer quality control department at Johnson & Johnson.'

HAVE A NICE DAY; AND REMEMBER, THERE IS ALWAYS SOMEONE ELSE WITH A JOB THAT IS MORE OF A PAIN IN THE ASS THAN YOURS!

Safe cleaning products for your home: Tough & Tender

2009-07-22T18:38:00.003-06:00

Tough on dirt and stains, tender on your surfaces, your family, and your environment.

effective

What makes Tough & Tender® so effective?

Tough & Tender® uses a proprietary three phase cleaning formula

1. Makes water wetter—Reducing the surface tension of the water allows the cleaning agents to more effectively penetrate dirt and
stains and lift them away

2. Breaks soils down—Natural solvents, including pure Melaleuca Oil, breaks up stains so they are easily removed

3. Dirt suspension—natural cleansing agents surround the dirt, so it’s completely removed instead of just spread over the surface

To order please contact FitMom3

Safe cleaning products for your home: Sol-U-Mel

2009-07-22T18:31:00.003-06:00

It’s happened to just about everyone: after rounding a corner or descending the stairs, you’re confronted with a sight that makes your blood turn cold and your heart freeze in your chest—a nightmare stain! And whether it’s your toddler applying permanent marker to your walls and carpet or a daughter applying fingernail polish to a priceless heirloom, just relax, take a breath, and reach for Sol-U-Mel. Since 1985, Sol-U-Mel has been making the cleaning of impossible stains not only possible, but easier than ever—and all without caustic chemicals. The secret? Melaleuca Oil. A full 10% to be exact, the highest concentration of any cleaner available. So the next time an impossible stain strikes, send Sol-U-Mel to the rescue.

effective

What stains does Sol-U-Mel® remove? Maybe a better question would be
“What stains does Sol-U-Mel® NOT remove?”

Use Sol-U-Mel® full strength to remove

• Gum in hair
• Permanent Marker
• Road Tar
• Tree sap
• Crayon
• Paint and fingernail polish
• Grease
• Pet accidents

Use Sol-U-Mel® in a 5:1 water solution for:

• Deodorizing Garbage Cans
• Eliminating moldy odors
• Freshening the bathroom
• Removing smoke or pet odor from air and furniture
• Treating pet accidents

Use a capful of Sol-U-Mel® to boost the cleaning power of:

• MelaPower®
• MelaMagic®
• Tub & Tile™
• Tough & Tender®

The secret behind Sol-U-Mel®’s power is Melaleuca Oil. In fact, full-strength Sol-U-Mel® contains 10% Melaleuca Oil…more than any other cleaning product.

return to top >

safer

Look at a typical household cleaner and you’re bound to find some rather shocking warnings

“Use in well-ventilated area”
“Avoid direct contact with product”
“Excessive inhalation can cause headache, drowsiness, nausea and lack of coordination.”

With warnings like these, it’s no wonder Poison Control Centers across the nation field over 200,000 calls each year involving household cleaning substances.(1)Sol-U-Mel contains no caustic chemicals and can be mixed with other EcoSense cleaners without fear of formation of harmful gases.

Household chemicals can affect more than just the person using them. According to the EPA, household chemicals and other factors can make the air within a home more seriously polluted than the air in even the largest and most industrialized cities.(2)

eco-friendly

Sol-U-Mel® is

• Biodegradable
• All-Natural
• Contains no caustic chemicals
• Is packaged in a recyclable bottle

Full-strength Sol-U-Mel® contains 10% Melaleuca Oil taking advantage of Melaleuca Oils natural solvent, penetrating, non-caustic and aromatic properties.

To order please contact FitMom3

General Guidelines for Fluid Needs During Exercise.

2009-07-16T08:12:00.002-06:00

While specific fluid recommendations aren't possible due to individual variability, most athletes can use the following guidelines as a starting point, and modify their fluid needs accordingly.

Hydration Before Exercise

Drink about 15-20 fl oz, 2-3 hours before exercise
Drink 8-10 fl oz 10-15 min before exercise

Hydration During Exercise

Drink 8-10 fl oz every 10-15 min during exercise
If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink (with no more than 8 percent carbohydrate) every 15 - 30 minutes.

Hydration After Exercise

Weigh yourself before and after exercise and replace fluid losses.
Drink 20-24 fl oz water for every 1 lb lost.
Consume a 4:1 ratio of carbohydrate to protein within the 2 hours after exercise to replenish glycogen stores.

Summer Races and Events 2009

2009-07-15T12:32:00.005-06:00

Featured Races and Events:

September 20, 2009
ZOOMA Denver Half Marathon & 5 Miler

ZOOMA Denver is the newest women’s footrace in Denver. Courses are flat and scenic and start and finish in Central Park in Stapleton. Check out this post-race party – a “girls’ weekend” delight! Live music, wine, shopping and lots of fun with your fit friends.

Half marathon finishers receive a silver necklace at the finish line and all runners receive a New Balance women’s cut technical race t-shirt. (Men’s sizes also available.) A portion of race proceeds benefits St. Jude Children’s Research Hospital and the Sand Creek Regional Greenway Foundation. Free training programs are also available online.
Gather your girlfriends and register today! www.zoomarun.com/denver

July 19th
8:04am start
True Time Trial start, individual start every 5 seconds
City Park Denver

Chip Timed to get true mile spit times
$20.00 pre registered
$25.00 race day registration
An exact 2 mile loop, ran twice
Professionally chipped timed with results to include

Finishing time

Mile splits

Personalized training zones by pace

Run your hardest and reveal your current fitness level
Learn how to make improvements on your goal race pace

Its really a race about you the runner, certainly no last pace in this race cause if you're running, at any pace, you're a winner!
Info at: www.fastforwardsports.net

Want to learn how to time trial like a pro? Read http://fastforwardsports.wordpress.com:80/2009/07/13/fastforward-4-mile-time-trial-is-this-sunday/

August 1st
Angels in Action 5K Benefit Run
Avon, Colorado

The Angels in Action 5K Run/Walk is held each summer to benefit the Crissa Lea Swinford Memorial Scholarship Fund. Each year, the event grows with over one hundred people taking part in the run/walk at Nottingham Park and along the Eagle River in Avon, Colorado.
The 2009 race will be Saturday, August 1st, 2009.

The race benefits The Crissa Lea Swinford Memorial Scholarship. This merit scholarship is awarded to Battle Mountain High School students who display the characteristics displayed by Crissa Lea Swinford. Last year, the fund awarded two $2,500 scholarships to two young women from Battle Mountain High School. All proceeds from the race go directly to the scholarship fund.
Register online HERE

Chip Timing by Colorado Race Timing

If you would like to donate to the scholarship fund, please contact Cara Connolly at (970) 845-2049 or cconnolly@slifer.net.

SinglesMingle5k is hitting Denver on August 1st-- come out to mingle, run, & have fun at the premier summer event for active singles! Featuring a morning 5k run/expo in City Park, followed by an evening party at Beta in LoDo, this is one summer event you don’t want to miss!

Special Offer from RunColo : Take $5 OFF your SM5K entry! Use coupon code: funfit when you register on Active.com. (Valid thru July 30th, 2009)

To learn more & sign up, please visit SinglesMingle5k

August 8, 2009
Aflac Iron Girl Denver 5K Run & Walk
Denver, CO

The event leads athletes through the scenic Denver City Park. This event has been named the best 5K in 2007.

The Aflac Iron Girl event experience provides women with a competitive platform and amenities such as: a post-race on-the-go Breakfast Café, newly designed performance shirts sized just-for-women, professional timing, personalized race bibs, custom finisher medals and TriClique jewelry age group awards, post-race giveaways and reusable athlete goodie bags, part of Iron Girl’s “Green” initiative. All participants in the 2009 series will also receive a commemorative Aflac Iron Girl plush duck.

Register now at h ttp://www.active.com/page/Event_Details.htm?event_id=1658006 and redeem at checkout your $8.00 coupon code CCIGDENRC (case sensitive).

August 15, 2009
AIDS Run Colorado 5K
Denver, CO

Join the 4th annual AIDS Run Colorado on August 15th, 2009!! This USATF Certified 5K fun run begins in beautiful Cheesman Park and winds through the scenic streets of Denver’s Capitol Hill neighborhood before finishing back in the park. Sign up before July 31st and save $5! The fee is $30 now through July 31st and $35 from August 1st through the event. All proceeds will benefit 30 AIDS service and education providers throughout Colorado. Receive a 2009 4th annual AIDS Run Colorado Commemorative T-shirt when you sign up so visit www.AIDSruncolorado.org to register!!

*New this year- CHIP TIMING with Colorado Race Timing*

AIDS Run Colorado, held in conjunction with AIDS Walk Colorado, is the Rocky Mountain Region’s largest and most successful HIV and AIDS fundraiser. This Celebration of Life Festival includes: speakers and panels of the AIDS Memorial Quilt, live music, volleyball tournament, vendors, food and beer!

All proceeds will benefit Colorado AIDS Project and 30 other HIV and AIDS service providers
throughout Colorado . Receive a 2009 4th annual AIDS Run Colorado Commemorative T-shirt
for FREE when you sign up at www.AIDSruncolorado.org!!

For more information please contact Molly at mollyd@coloradoAIDSproject.org or call 303.861.9255 ext 155

August 15, 2009
Run the Rock 5k
Conifer, Colorado

‘RUN the ROCK’ is back again this year!

The 2nd annual ‘Run the Rock 5k’ is set for August 15, 2009 at Beaver Ranch in support of the Mountain Resource Center!
'Run the Rock' is one of the few USATF Certified 'All Trail' runs in the heart of the Rocky Mountains. The course takes the runner on beautiful challenging jeep trails at an elevation of 8400 ft., through the pines and aspens at Beaver Ranch Open Space Park in Conifer, Colorado, minutes from the Denver Metroplex.

Please join the fun and competition again this year as a runner or walker. We have great prizes too!
Early registration is discounted before July 27. Go to www.rock5k.com.

August 15
The Oyster Urban Adventure Race
Denver, CO

The Oyster Urban Adventure Race is billed as the “Ultimate Urban Adventure Race” for its uncanny ability to combine pure athleticism with thought-provoking strategy. Your team will run-bike-paddle-climb- and perform other crazy athletic stuff to race around the city, answering clues and completing tasks. This amped, one-day race will have you doing things and in places you never experienced before! More information www.OysterRacingSeries.com

August 16
3rd Annual Alferd Packer Cannibal Run
Littleton, CO

An event presented by the Littleton Rotary Clubs to support our community non profits. Participating Non Profits include: Loving Hugs, Boys Hope, Girls Hope, Listen Foundation, ACC Foundation, Colorado Center for the Blind, Dinosaur Ridge, Dumb Friends League, Polio Plus, Doctors Care, The Shining Stars and TLC Meals on Wheels.
CHIP TIMING with Colorado Race Timing

Riverfront Event Center, Bowles and Santa Fe in Littleton

This 5K/10K walk/run will take place along the beautiful Platte River in the heart of Littleton passing by the renowned grave site of the notorious Alferd Packer, happening on the last day of the 81st Western Welcome Week. The race includes chip timing and the ability (not required) to join a TEAM and raise funds for a non-profit of your choice. The post Race Event will include free food and drinks, including beers and bloodies for registered racers. Bring your family and friends to enjoy our Tribute to Giving and enjoy exhibits the non profits in our community. Food and Drink tickets can be purchase for $5.00 for non registered attendees.

Registration opens at 7:00AM. Race begins at 8:00AM.

Fees: $25.00 for 5K/10K $20.00 over 65/ under 14. After July 31st $30.00 and $25.00

Register at: www.firstgiving.com/littletonrotaryclubs

August 16, 2009
Leading Ladies Marathon & Half Marathon
Spearfish, SD 6:00 AM

Event Details
Sport Type: Running
Distance(s): 26.2 Miles / 13.1 Miles
Kids Race(s): NO
Event Location:
City: Spearfish
State/Province: SD
Country: USA
Event Certifications/Sanctions: USATF
Prize Money (If yes, how much?): NO
Is this event chip timed? YES
Event Web site: http://www.LeadingLadiesMarathon.com
General Event Information
All Beautiful...All Women...All Downhill. Men and chocolate at every aid station. Women's retreat before event.
Questions? Please contact the organizer
Event Coordinator: Elaine Doll-Dunn
Event Email: edoll@rushmore.com
Event Phone Number: 605-642-2382

August 22, 2009
Lean Horse Hundred, Half Hundred & 50K
Hot Springs, SD 6:00 AM

Event Details
Sport Type: Running
Distance(s): 100 Miles / 50 Miles
Kids Race(s): NO
Event Location: Hot Springs, SD
City: Hot Springs
State/Province: SD
Country: USA
Prize Money (If yes, how much?): NO
Is this event chip timed? NO
Event Web site: http://www.leanhorse.com
General Event Information
Great venue for 1st time 100 milers....and all other ultra runners looking for a great place to run.
Questions? Please contact the organizer
Event Coordinator: Jerry Dunn
Event Email: leanhorse@rushmore.com
Event Phone Number: 605-641-3534

Saturday August 22, 9am
COPPER MOUNTAIN U.S. HALF MARATHON (12k and 5k)
Copper Mt. Resort

This 3rd Annual event will be the largest event so far. Limited to 700 runners, the courses wind through the resort of Copper mountain with just a bit of trail. For the serious runners the Half Marathon will head up Vail Pass along the creek and turn around near the top, for a nice 3 mile down hill decent. Great weather, beautiful scenery and plenty to do.

Friday night will start with a Sports EXPO and packet pickup (4pm-8pm) with a pasta feed and live music by the Lipbone Reeding Orchestra from 6pm-8pm and then Copper Mountains Movie Night starts at 8:30pm.

All runners will receive a Running Cap, and finishers will receive a Left Hand Brewery FINISHERS pint glass, with all the beer you can drink at the Incline Bar and Grill after the race. Discount condos available by calling Central Reservations at: 866-837-2996 and mention ½ marathon

Packet pickup:
Friday 4pm-8pm
Saturday 7am-9am

Info & Register:
www.CopperHalf.com or call: 303.926.1017

August 22
ReadyTalk 5K Race for Charities
Denver, CO

The 2009 ReadyTalk 5K Race for Charities (RFC) is being brought to you by ReadyTalk, Colorado’s premier Audio and Web Conferencing provider.

Headquartered in the heart of LODO, ReadyTalk is committed to bringing awareness to the need for volunteerism, and to empowering, educating and renewing the desire for volunteer efforts in the Denver community.

While there are many local programs deserving of recognition and assistance, this year, all proceeds from ReadyTalk’s inaugural RFC will benefit the following two Denver-based charities:

The Young Philanthropists Foundation
Work Options for Women

Don’t leave Fido at home! In addition to the 5K Race/Walk, ReadyTalk is proud to invite all four-legged friends to participate during the “Walk with Paws” portion of the event. Please ensure that all breeds are non-aggressive and remain on a leash at all times.
CHIP TIMING with Colorado Race Timing

Prizes will be awarded to winners of both the Men’s and Women’s age brackets, as well as for “Best Dressed Dog.” In addition, all participants will be automatically entered into a post-race raffle that will feature prizes from local business, restaurants, and sport venues.
For more information, visit http://www.ReadyTalk.com/race

August 29th
5K for Hope
Fort Collins, Colorado

Hope's Angel: Kayla's Cause for Kids will be hosting it's 2nd Annual 5K for Hope on Saturday, August 29th in Fort Collins, Colorado. Hope's Angel was founded in 2008 in the memory of Kayla Marie Adsit who passed away in 2007 just a few weeks shy of high school graduation. Kayla's motto was "Live to Make a Difference" and that is exactly what Hope's Angel sets out to do. Kayla was especially passionate about helping children so that is the focus of Hope's Angel. Last year the 1st Annual 5K raised over $600 for two very deserving children's charities.

This year Hope' s Angel will be raising money for Population Services International and their Children's Safe Drinking Water Program as well as Teach for America. The run will begin and end at Rocky Mountain High School in Fort Collins. The female and male winners will receive prizes donated from local businesses. Prices, registration forms and more information are available at www.hopesangel.com and organizers can be reached at kaylascauseforkids@gmail.com. Group rates are available upon request for 5+ participants.

August 29th
D'Evelyn Jr. / Sr. High School's annual 5K Race/Walk
Denver, CO

Register early for D'Evelyn Jr. / Sr. High School's annual 5K Race/Walk, to
be held on Saturday, August 29, 2009. The trail run and walk will be held
at the school, which is located at 10359 W. Nassau Ave. (corner of Kipling
and Quincy). The event is open to the public. Go to
www.develyneducationfoundation.com for registration and event details.
Entry fees are $20 for adults and $15 for students/children, and will
include a "One Hill of a Race" event t-shirt while supplies last. Cash
prizes will be awarded to first and second place male and female race
winners in each division: Student (under age 18), Open and D'Evelyn alumni.

Check-in begins at 7:30 a.m. the day of the event. High school and junior
high cross-country scrimmages begin at 8:00 a.m. and opening ceremonies are
at 8:40 a.m. The community run/walk begins at 9:00 a.m. Fun family
activities are planned throughout the event and include live entertainment,
student and sponsor booths, games for the entire family, a climbing wall,
musical performances, sumo wrestling, a dunking tank and an assortment of
delicious and healthy food.

This annual event raises money for the D'Evelyn Education Foundation, a
501(c)(3) organization that supports academic, athletic and extracurricular
programs at D'Evelyn Jr. / Sr. High School. For the second year in a row
D'Evelyn was listed in the top 100 schools in the nation by US News and
World Report. BusinessWeek magazine (January 15, 2009) printed a list
created by the GreatSchools group, an independent, nonprofit organization
that inspires parents to be involved in their children's education, that
named D'Evelyn as the "Top Performing School" in Colorado. Also, D'Evelyn
was named a top Denver area school (#8) by 5280 Magazine (September 2008).
Chip Timing by Colorado Race Timing

Contact: Janet Pike at janetpike@comcast.net and 720-849-4622

August 29, 2009
10 K Run/5K Run/2K Funwalk
Denver Colorado

All Proceeds benefit hungry and homeless seniors!

USATF certified races
BolderBoulder
Qualifiers
Great Prizes, Cash Purse
Chip Timing by Colorado Race Timing

To learn more or register online:
www.erace homelessness.org
303-832-1622, ext. 202

September 26th
Mayor’s Cup 15k, 5k, 3k Walk and Kids K
Colorado Springs
8:00 am at America the Beautiful Park

The Mayor’s Cup festival of events is a benefit for the Suicide Prevention Partnership of the Pikes Peak Region. This event will offer chip timing, t-shirts for all events, custom awards for the 15k, 5k and Kids K and delicious finish line refreshments provided by Salsa Brava.

The race course will head south along the Monument Valley Trail and will incorporate newly paved sections along the Fountain River. All events will have supported water stations along their race route. Registration is available at www.Active.com or for a printable race brochure visit The Colorado Springs Boulder Running Company or go to www.sppppr.org to download a race registration form.

For more information contact Lisa Rainsberger at Lisa@TrainingGoals.com or 719-337-2737

October 18, 2009
The Other Half 13.1 mile run
Zion National Park, UT

The 6th annual The Other Half 13.1 mile run has stunning river, redrock and
mountain views and a festive finish at Sorrel River Ranch Resort. Fun aid
stations and Taiko drummers support you along the course and finisher
medals, food, microbrews and raffle await you at the finish.

www.moabhalfmarathon.org

Safety Matters

2009-07-12T16:54:00.003-06:00

An eye opening experience yesterday lead me to remember that safety is important no matter how fit of an athlete you are. Whether you are out for a 2 mile walk or 50 mile bike ride, don't forget to take safety precautions. Always have an i.d. on you, get one that you can leave on your shoes or bike at all times. That way, you don't need to worry about putting it back in your wallet or remembering to grab it on your way out the door.

The experience I had that lead me to remember this point happened yesterday while Kalina and I were out running. It was morning, still pretty early, but we did not beat the heat. By 8:30 we were well into the 80's and Kalina and I were struggling up a climb out into a nearby open space park. We passed a man who was on his way down and he had stopped for a brief rest near a bench. After we had passed him, I heard his bike go down and when I turned and looked he was on the ground with his bike on top of him. He had passed out and when he came to, he was coherent and able to talk. We stopped some bikers who had cell phones and they proceeded to call 911. The next 45 minutes was a scary series of episodes similar to a hypoglycemic reaction or minor seizures. We kept him calm while we waited for the paramedics and unfortunately, they had no idea how to get up into the open space park. Eventually they arrived, and thank goodness it wasn't a heart attack, because it took way to long for them to get there. Once we saw him safely in the ambulance, we continued on our run to give your hearts a chance to calm down. After evaluating what happened and what could have been different, it was clear our friend needed an i.d. on him, that we needed a phone on us, and that the Arvada Fire Department needs to have an emergency plan for getting up into the park.

Everyone likes to think that they are in good shape and wouldn't need an ambulance and certainly not an i.d., but you never know what could happen. If a car veers off the road and hits you, it doesn't matter how fit you are. In our neck of the woods, coyote attacks can happen, and I guarantee I can't outrun a coyote. Preparation is the key to success, and by having a phone and an i.d., you will be prepared for anything.

Pasta - Ravioli Caprese

2009-07-10T13:22:00.001-06:00

Prep Time:40 minInactive Prep Time:0 minCook Time:6 min
Level:
Easy
Serves:
4 to 6 servings

Ingredients
Dough:

2 1/2 cups all-purpose flour, plus more for dusting
1 cup very hot water
Filling:

3/4 cup whole milk ricotta
1 egg
1/2 cup finely shredded store-bought rotisserie chicken
1/4 cup grated Parmesan
2 tablespoons finely chopped fresh basil leaves
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Sauce:

3 tablespoons extra-virgin olive oil
3 tablespoons chopped fresh basil leaves
2 teaspoons grated lemon zest
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
For the dough:

In a large bowl combine the flour and the water. Using a wooden spoon, stir to combine into a large ball. Cover with plastic wrap and let sit for 10 minutes.

For the filling:

Combine all the ingredients in a medium bowl and stir to combine.

To form the ravioli, cut the dough into 4 evenly sized pieces. The dough should be slightly sticky. Add extra flour as necessary for rolling, but use only a little as necessary. Form each piece into a 2 by 6-inch rectangle. Recover the dough with the plastic wrap.

Lightly dust the work surface and a rolling pin. Working with 1 piece of dough at a time, roll the dough into a 4 by 19-inch rectangle. Place 9 rounded teaspoons of filling about 1-inch apart down the center of the dough. Fold the dough over the filling. Press down around the edges of each of the ravioli with your fingertips. Cut the ravioli into small squares and press down around the edges again with your fingertips to seal. Place the finished ravioli on a baking tray and continue forming the remaining ravioli.

Bring a large pot of salted water to a boil over high heat. Add half the ravioli and cook until the ravioli float stirring occasionally, about 3 to 4 minutes. Drain into a large bowl and cook the remaining ravioli.

Pour the olive oil over the cooked ravioli. Add the basil, lemon zest, salt, and pepper. Gently toss to coat and serve immediately.

Chocolate Milk is Effective Post-Exercise Recovery Aid

2009-07-10T13:16:00.000-06:00

New study finds lowfat chocolate milk is effective post-exercise recovery aid for soccer players

Chocolate milk's 'natural' muscle recovery benefits match or may even surpass a specially designed carbohydrate sports drink

JUNE 1, 2009, SEATTLE – Soccer players and exercise enthusiasts now have another reason to reach for lowfat chocolate milk after a hard workout, suggests a new study from James Madison University presented at the American College of Sports Medicine annual meeting. Post-exercise consumption of lowfat chocolate milk was found to provide equal or possibly superior muscle recovery compared to a high-carbohydrate recovery beverage with the same amount of calories.

In this study, 13 male college soccer players participated in "normal" training for one week, then were given lowfat chocolate milk or a high-carbohydrate recovery beverage daily after intense training for four days. After a two week break, the athletes went through a second round of "normal" training, followed by four-day intensified training to compare their recovery experiences following each beverage (with the same amount of calories). Prior to the intense training, at day two and at the completion of this double-blind study, the researchers conducted specific tests to evaluate "markers" of muscle recovery.

All of the athletes increased their daily training times during the intensified training, regardless of post-exercise beverage yet after two and four days of intensified training, chocolate milk drinkers had significantly lower levels of creatine kinase – an indicator of muscle damage – compared to when they drank the carbohydrate beverage. There were no differences between the two beverages in effects on, soccer-specific performance tests, subjective ratings of muscle soreness, mental and physical fatigue and other measures of muscle strength. The results indicate that lowfat chocolate milk is effective in the recovery and repair of muscles after intense training for these competitive soccer players.

This new study adds to a growing body of evidence suggesting milk may be just as effective as some commercial sports drinks in helping athletes recover and rehydrate. Chocolate milk has the advantage of additional nutrients not found in most traditional sports drinks. Studies suggest that when consumed after exercise, milk's mix of high-quality protein and carbohydrates can help refuel exhausted muscles. The protein in milk helps build lean muscle and recent research suggests it may reduce exercise-induced muscle damage. Milk also provides fluids for rehydration and minerals like calcium, potassium and magnesium that recreational exercisers and elite athletes alike need to replace after strenuous activity.

Nearly 18 million Americans play soccer, according to American Sports Data, and millions more engage in recreational sports. Many experts agree that the two-hour window after exercise is an important, yet often neglected, part of a fitness routine. After strenuous exercise, this post-workout recovery period is critical for active people at all fitness levels – to help make the most of a workout and stay in top shape for the next exercise bout. Sweating not only results in fluid losses, but also important minerals including calcium, potassium and magnesium. The best recovery routine should replace fluids and nutrients lost in sweat, and help muscles recover.

Increasingly, fitness experts consider chocolate milk an effective (and affordable and enjoyable) option as a post-exercise recovery drink. The Dietary Guidelines for Americans recommend that Americans drink three glasses of lowfat or fat free milk every day. Drinking lowfat chocolate milk after a workout is a good place to start.

###
Source: Gilson SF, Saunders MJ, Moran CW, Corriere DF, Moore RW, Womack CJ, Todd MK. Effects of chocolate milk consumption on markers of muscle recovery during intensified soccer training. Medicine & Science in Sports & Exercise. 2009;41:S577.

Watermelon-Strawberry Pops

2009-07-10T12:47:00.002-06:00

Working in batches, puree 2 pounds cubed seedless watermelon in a blender. Strain through a fine-mesh sieve into a large bowl )discard solids). Puree 1/2 pound halved hulled strawberries; and to bowl. Add 1/2 cup sugar and 3 tablespoons fresh lime juice and stir until sugar has completely dissolved. Pour mixture into ten 3-ounce ice-pop molds, and insert sticks. Freeze pops until solid, 21/2 to 3 hours (or up to week).

FitMom3 Gear

Compass Montessori Harvest Festival 1mile Walk, 5k/10k Run 2010 | Golden, Colorado 80403 | Saturday, October 09, 2010 @ 9:00 AM

Larry Stefanki

Andy Roddick's Fitness Training and Nutrition Strategy

Trimming the fat

Core training

Training for quickness and agility

Training the legs

Training for endurance

Diet and supplements

Turkey Trot - Did you know?

Winter Distance Series in Colorado

Rudolph's Revenge 5K/10KDecember 19, 2009 - 10:00 AM

Frosty's Frozen Five & TenJanuary 16, 2010 - 10:00 AM

Snowman Stampede 5M/10MFebruary 27, 2010 - 10:00 AM

Chicken Noodle Soup

Lifetime Bone Health is Determined by Children's Diets

FitMom3 Gang Ran the Denver Half Marathon

Compass Montessori Harvest Festival Run

Compass Montessori School / Wheat Ridge Campus

Compass Montessori School / Golden Campus

Core work on the ball

Finding Balance

Workouts On The Go!

Your Cause Sports - Boulder Sunset - Race for Nonprofit of Your Choice

Camping- My One Night Love Affair

Where has My Child's Brain Gone?

What is Your Everest?

I hate my job day.

Safe cleaning products for your home: Tough & Tender

Safe cleaning products for your home: Sol-U-Mel

General Guidelines for Fluid Needs During Exercise.

Summer Races and Events 2009

Safety Matters

Pasta - Ravioli Caprese

Chocolate Milk is Effective Post-Exercise Recovery Aid

Watermelon-Strawberry Pops

Rudolph's Revenge 5K/10K
December 19, 2009 - 10:00 AM

Frosty's Frozen Five & Ten
January 16, 2010 - 10:00 AM

Snowman Stampede 5M/10M
February 27, 2010 - 10:00 AM