Monthly Archives: March 2013

Let’s Shop!

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Our next Nutrition Class is just around the corner. Join us on Monday, March 25th from 5:00pm to 6:00pm as we shop the perimeter. Coach Leah will show us good, better, and best options when it comes to pre/post race and day to day training along with basic meal planning.

When: Monday, March 25th

Time: 5:00pm to 6:00pm

Where: Dahl’s Grocery Store 15500 Hickman Road, Clive

Cost: $5 per person

R.S.V.P. as space is limited! CLICK HERE 

Swim Clinic March 30th

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We will be having a swim clinic at the end of the month! Read below and join us if you’d like to work on your technique. Hope to see you there!
  • Held at Dowling High School pool.
  • Two sessions, 2-4pm, and 4-6pm.
  • Cost is $40 per person.
  • We will work on stroke technique and open-water swim drills.
  • Limited to 24 people per session, we will have 6 (yes, six) coaches on the pool deck to help so that is a 4:1 ratio of swimmers to coaches.
  • Audience is new swimmers to high-intermediate, you will be in lanes by ability so no worries about being too slow or too new.
  • Please RSVP by Clicking Here

5 Minute Challenge

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Try this 5 minutes challenge and see how you stack up against others listed below.
1 minute of push ups
1 minute of jumping lunges
1 minute of egg roll knee tucks
1 minute mountain climbers
1 minute of skaters
Results:
Patty: 68.42.13.94.90=307
Steven: 84.53.10.92.53=292
Molly: 43.42.8.117.99=309
Kristin: 61.29.12.106.66=274
Stacey: 53.48.16.143.113=373
John: 84.64.14.184.92=438
Kevin: 87.62.13.155.103=420
Jake: 110.75.12.134.108=439
Kylie: 56.25.11.92.81=265
Anna: 81.36.11.114.60=310
Chris: 70.60.9.70.73=282
Linn: 113.85.12.122.92=424
Leah:84.65.12.157.106=424

March Monthly Challenge

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Spring is in the air…..ahhh, for us Upper Midwesterners that means warmer temperatures leading to the possibility of outdoor workouts. I am a happy man!
You have challenged the last two months with some nutritional tips to help you fuel your “engine” better. Nutrition is extremely important to perform at your best…along with performing your best is staying injury-free. How do you stay injury-free? If I could solve that question I would have figured it out for myself first.
Several things lead to injuries; over-training, accidents, new activity (like shoveling snow), etc. In a lot of injured athletes the common denominator is a lack of flexibility. I know, I know, you say “I don’t have time to stretch”. Well, you will have plenty of time to stretch when you visit a physical therapist. So, in keeping it simple, let’s start small, how about 5 easy stretches that take a total of 4 minutes. Practice these five stretches post-workout and let’s see how you feel…..
http://endurancebuzz.com/2008/01/31/five-simple-stretches-for-runners-and-cyclists/
Good luck!