Category Archives: Monthly Challenges

June Monthly Challenge

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This month’s challenge is two fold. A Challenge for you and a challenge for your friends and family….

For you:

Balance is an important part of running.  In fact running is really one leg balance, very fast. So to improve the secondary muscles and neuromuscular pathway, try balancing on one leg 10 -30 seconds, then switch legs.  Do this multiple times a day.  Do it while brushing your teeth, standing in line, talking with friends, or even texting.  You can have fun with your kids and play “Simon Says”  on one leg. Too hard? Lightly hold on to something until you have your balance.  Too easy? Close your eyes, do mini squats or both.  Just have fun and challenge yourself!

For your friends & family:

Summer is a great time to encourage others to attend a workout with you. Many of our summer workouts are conducted outside; fresh air, activity, and the all important vitamin D. Bring a friend to a workout…their workout is free…and you receive a free foam roller. If we each make our health a top priority we can all live a long and happy life. Winner, Winner, Chicken Dinner! Ask Coach Loran, Abra, Leah, Adam, or Pam for program details.

May Monthly Challenge – Bike Month in Central Iowa

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With May being bike month we know that many of you are anxious to start biking on the roads and trails again.  Before you do, we challenge you to be adequately prepared for outdoor cycling.  On Thursday, May 9th at 6:30pm, Rasmussen’s Bike Shop and Ironworks coaches will be hosting a FREE bike clinic. We will discuss bike safety tips for riding on the roads and trails, how to fix a flat tire, patch a tube, true test a wheel, adjust brakes, clean your bike chain and more.

Hope to see you there!

April Monthly Challenge

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Kindness, often overlooked but always appreciated.
In the spirit of the “Go-Giver”, this month’s challenge is to look at life as an opportunity to help others. We all have things that can “weigh us down”; weather, tragedy at Boston Marathon, work, etc… Yesterday I was reminded of kindness. My car was in the shop being repaired and I was driving a loaner vehicle. I was at the drive-thru at Caribou ordering coffee. Unfortunately, my wallet was not with me. Yep, without saying a word, or hearing a word, the person in front of me paid for my coffee. Random? You choose…but, we do live in a world full of good. Pass it on.
Have a great day!

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!

February Challenge

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In my best impersonation of a school teacher’s voice…
“Alright class, let’s review…your challenge for January was to drink at least 100 ounces of water per day (plus an additional 8 ounces for every 15 minutes of exercise), reduce your soda intake to zero (or down to 1 if you are a multiple soda drinker), and start taking a daily multivitamin.
How did we do? Did you pass? Get an “A”?! Or will you be taking summer school? Remember small changes can lead to big changes. If you got an “A” last month then congratulations! If you are looking at summer school, take a “mulligan” for January and repeat the challenge. Stick with the K.I.S. theme (Keep It Simple).
The February challenge is (drum roll please) no eating after 8pm, period!

Live fervently in all that you do!

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It is January 6th and many of us are well into our “New Year’s Resolutions”. I hope yours is going well! Mine? This year I want to “Focus On what Lasts, not on what doesn’t”. In other words I want to focus on building a stronger Faith, being a better husband & father to my family, deeper relationships with my friends, and continue to enjoy the greatest career in the world for me, being a coach. Things that really matter!

You often will hear that life is short. Johanna was about 14 years behind me at Luther College. This is her Hall of Fame induction. Johanna passed away on Thursday from the recurring brain tumor referred to in the video. https://www.youtube.com/watch?v=RGHj40uhIew
 
Live fervently in all that you do!

Happy New Year!

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So, we are 4 days into 2013…did you make a resolution this year? Mine is simple, “FOCUS ON WHAT LASTS, NOT ON WHAT DOESN’T”. More to come on that later…
Each month I want to provide you with a challenge. Nothing huge, small changes lead to big changes. Here is my January challenge to each of you….
  1. Can you increase your water intake each day? Aim for 80-108 ounces of good fluids each and every day. Make sure to add an additional 8 ounces of fluids for every 15 minutes you workout.
  2. Reduce your soda intake! Do a google search on “soda and negative health benefits”, that should tell you all you need to know.
  3. Take a daily multivitamin. It would be great if we all ate 5-6 perfect nutritional meals per day, but that doesn’t happen, so help yourself by taking a daily multi. I utilize a Premium Performance Multi from Costco.