"Never, never, never give up!"

When life gets tough remember the words of Winston Churchill, "Never, never, never give up!" Enjoy this video http://www.youtube.com/watch?v=cM5A1K6TxxM&feature=youtube_gdata_player

FOOD, keeping it "real"!

Hey, I have been thinking a lot about nutrition this year; With a little help from Andrew Long I have made just a couple tweaks to my own personal food consumption, which have noticeable performance improvements.

Keeping it simple:

• Chia seeds, take a look at the first three reasons for eating Chia seeds; http://www.nutsonline.com/cookingbaking/chia-seeds/premium.html. Read the book "Born To Run" as they are highlighted as a great natural supplement for endurance athletes.
• Coconut water, more potassium than a banana, zero fat, zero sugars, 5 essential electrolytes, and gluten-free. Basically, this has become my sports drink without buying Gatorade. Read this...http://www.knowledgebase-script.com/demo/article-320.html
• Bob's Mill hot breakfast cereals, they score a 94 on the NuVal chart (100 is a perfect food). Only takes 4 minutes to make, can load with fruit, and tastes great.

Feel free to ask me or Andrew any food related questions.

Coach Loran

Recovery, we all need it!

R-E-C-O-V-E-R-Y

Random thought for this week is about getting better through doing less, huh? Rest days, stretching, icing, compression socks, and nutrition all come to mind but as you know me, let's keep it simple...

• Rest days...we all need them, please take one complete rest day each and every week. Rest day means exactly that no no running, swimming, biking, lifting, etc. Listen to your coach, take a rest day and watch your workouts improve! We are not 25 years old anymore..we may look 25 but our bodies don't respond to stress like they use to!
• Stretching, icing, and compression socks...three things all lumped together. Want to have a great workout tomorrow? Then spend 15 minutes after today's workout doing the right things! So, I can hear you now, "Coach, I don't have 15 minutes at the end of the workout!" Try it once and you will be hooked, right after the workout spend 5 minutes doing some dynamic stretches (more on that to follow), jump in a cold shower (really cold shower) for 5 minutes (or if you have the luxury of time, take an ice bath at home for 8 minutes, http://sportsmedicine.about.com/od/sampleworkouts/a/Ice-Bath.htm), then gradually turn back on the hot water, and finish your workout by slipping on a pair of compression socks to keep the blood flowing from your feet to your heart. Never heard of compression socks? Read this... http://www.runnersworld.com/article/0,7120,s6-240-320--13079-0,00.html. Compression socks come in different sizes, colors, brands, and $ amounts. My favorite socks were purchased at Walgreen's, yes Walgreen's for $15.
• Nutrition, this is a slippery slope with lots of opinions but no one will disagree with the need for food and hydration within 30 minutes of finishing a workout. Let's keep it simple, PB&J and chocolate milk. Really, chocolate milk? I know you ca understand the old fashioned peanut butter & jelly, but read this... http://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/chocolate-milk-after-workout/

Have a great week!

Coach Loran

Wednesday night suffer-fest workouts

Sally and Einstein engage into a healthy discussion about Ironworks Wednesday night suffer-fest workouts. http://www.xtranormal.com/watch/8288265

Team kits

Team IronWorks road and triathlon kits are coming together nicely! Thank you to our friends at Louis Garneau for making one sweet looking kit. Thank you to our Sponsors, Rasmussen Bike Shop, Cellular Advantage, and Jason's Deli for their continued support. We will be one fast looking team in 2011!

Class schedule update

Happy New Year, class schedule for 2011 includes: Monday at Noon (Cardio strength with Loran), Tuesday at 6am (cardio strength with Loran), Tuesday at Noon (Pilates with Kate), Wednesday at 7:30pm (cardio extreme with Loran), and Friday at Noon (yoga with Alyson). All classes the week of January 3rd are FREE! Start your New Year off to a great start!

http://www.xtranormal.com/watch/8192205/

"Yes, You Can!" webcast

Wow, what an inspirational message from Mark last week, to view his amazing story visit, http://livestre.am/uXzr.

Searching for an adventure? Most adults want adventure in their life, but how about children? Do they need adventure, how do they create adventure? Young people will naturally grasp onto something for adventure, be it positive or negative. Want to learn how you can be a part of a positive adventure for children? Tune in to "Yes, You Can!" this Friday from Noon-12:45pm at www.webcastonelive.com.