Ahwatukee StrengthLab Personal Training 480-612-7726

The most memorable thing about athletics is not how we’ve excelled against others, but, rather, how we’ve excelled against ourselves; the real contest, no matter the venue, really is within us.

Any action, decision, or promise founded on a lie, or even a half truth, will come back to haunt you; this isn’t a moral opinion, it’s simply a fact.

Protein supplements are widely popular in the United States, but they shouldn’t be… protein consumption is already quite high and protein is plentiful in every restaurant and grocery store throughout the nation.  Furthermore, it’s expensive per serving and there’s absolutely no health benefits to consuming excess protein. In most cases, protein supplements are sold as meal replacements or marketed as necessary for muscle stimulation and/or growth… neither are viable options for purchase.

Meal replacement? Eat a healthy salad that provides more nutrition per ounce than any supplement could ever provide, as well as the benefits of healthy weightloss.

Muscle growth? Follow a quality weight training program and put in the yearly sweat equity that’s required to move you toward your physical goals.

Important to note here: Expensive shampoos and lotions that provide protein in their products are a waste of money as well. You cannot strengthen your hair, nails, or skin through the surface of your body… the improvement starts from the inside by what you consume.

The majority of so called “Personal Trainers” couldn’t tell you the difference between an artery or a vein, let alone define the action of a hormone or an enzyme. They take their client’s money and ask them to perform physical activities that they aren’t willing to do themselves. Moreover, the majoriy of personal trainers live lifestyles that run parallel, or even perpendicular, to health and fitness teachings and they understand very little, to no human physiology… it’s the very definition of fraud.

Nature’s Path Organic “Heritage Heirloom Whole Grain Cereal” is a good example of breakfast done right!

Add some fresh fruit!  Available in various locations including Trader Joe’s.

5 grams of fiber per serving, low sodium, Grains: spelt, quinoa, kamut, oats, wheat, barley & millet, as well as USDA Organic!

Yes, it even tastes good!

INGREDIENTS:  Organic Kamut Brand Wheat Flour, Organic Wheat Bran, Organic Evaporated Cane Juice, Organic Whole Oat Flour, Organic Whole Spelt Flour, Organic Wheat Meal, Organic Barley Flour, Organic Millet, Organic Barley Malt Extract, Organic Quinoa, Organic Honey, a trace of Sea Salt.

The “Kona 24 Hours in the Old Pueblo” is a team relay and solo rider mountain bike event. The race will begin at 12:00PM on Saturday and end 24 long, grueling hours later at 12:00 PM Sunday. Both team and solo riders will compete for prizes.The race will include these categories:

• 4 Person Men Open
• 4 Person Women Open
• 4 Person Single Speed male/female distinction not necessary
• 5 Person Co-ed – Must have at least 1 female – Age categories = under 0-149, 150-199, 200+
• Corporate Team – 6 – 10 racers, each rider must complete at least one lap
• Duo Male
• Duo Female
• Duo Co-ed
• Solo Men
• Solo Women
• Solo Single Speed Male
• Solo Single Speed Female

Five person teams are automatically coed and must include at least one female rider. In addition, five person teams will have four separate age categories that can be determined by adding up all the ages of all five riders. These categories include combined ages under 0-149, 150-200, and 200+. The corporate team category will consist of six to ten riders with no male/female restrictions. Corporate teams need not necessarily have sponsorship. All registered team riders in the corporate category must complete at least one lap.The course will consist of a 17-mile loop including eight miles of single track. The trails for this course have been designed specifically for 24 hour desert racing. Bring tweezers.

The race will have a Lemans style start and utilize a baton hand off between completions of laps. Each team captain must verify that each team members name has been registered on the log in / log out sheet by 11:30am on Saturday. Riders will be assigned a number plate which must be attached to the bike any time a rider is in the transition area or on the course. Defacing of number plates is not allowed.

The Kona 24 Hours in the Old Pueblo is one of the most exciting events in mountain biking today. Our goal is to ensure that everyone will have a good time. So come and enjoy the camaraderie, exciting trails and spectacular scenery that this event is sure to provide. Ride safe, ride fair and above all have fun.

STARTING PROCEDURE

Start time for the race will be at 12:00 PM on Saturday. The race will utilize a Lemans style starting procedure. The Lemans style start is preferred, because it ensures a safe and exciting method for starting a large number of riders. It consists of having all the riders line up at the starting line, at which time a pistol is fired. The riders will then run a designated 400-yard course (approx.) and to the bike racks to pick-up their bikes. The racers will then continue onto the racecourse. All starting riders must have their bikes pre-positioned in the bike racks and be logged-in prior to the start of the race. All riders on deck; those riders who are waiting for their teammate to complete a lap, must be logged into the manual timing sheet no later than 15 minutes prior to their teammates completion of the lap.GENERAL RULES

Each team must designate both a team captain and co-captain. All correspondence for a team before, during and after the race must be conducted through and only through the team captain. In the event that a team captain is unavailable the co-captain may represent the team. However, only team captains may file protest. Team captains and co-captains are required to attend the pre-race meeting, we also encourage you to invite your entire team to the meeting as an opportunity for them to clarify any questions regarding the event prior to start time.
Only team members and ride workers are allowed in the rider transition area while the ride is being conducted.
A rider on the course may be supported on the course only by other registered riders. Those riders may be from a different team and must enter the course under their own power, either on foot or on a bicycle. Any rider who has entered the course in support of another may bring equipment and tools and may even swap bikes with the rider in need of support. Cannibalizing bike parts is permitted in this race.Anyone, including other racers, may supply a racer on the course with food and water. However, racers taking on food or water must exit and stay clear of the course. Water will be stationed at the check in station. It is important that no one litter the course. Any racer found intentionally littering the course will be disqualified along with the rest of their team members. The race director will determine all penalties and disqualifications.
Riders pushing bikes must yield the right of way to racers riding bikes. Whenever possible, a racer pushing a bike should yield the most rideable portion of the trail to those who are riding their bicycles. A racer pushing a bicycle may overtake a racer riding a bicycle so long as the racer riding a bicycle is not impeded.
Lapped riders must yield to riders in the lead. Any rider attempting to overtake another must be vocal. Phrases like “track left”, “track right” must be shouted out. A challenging rider must overtake a lapped rider safely and lapped rider must yield on a challenging riders first command.
In the event that two or more riders are vying for position, the lead rider does not necessarily have to yield to the challenging rider, however, any attempt to interfere with or impede a challenging rider is considered unsportsman like and is not permitted.
Any attempt by a logged in racer to take a (short-cut) off of the designated course will result in the immediate disqualification of that racers entire team. Additional penalties, including a permant banishment of that racer and/or their team from all future races may be imposed. All penalties to be determined by the race director.
All racers must conduct themselves in a civilized manner. Use of foul or intimidating language or behavior towards anyone including other racers or race officials on or off the course will not be tolerated. Any racer found in violation of this regulation will be penalized. This penalty may include the immediate disqualification of the racer and/or their team. All penalties to be determined by the race director.
Federal, state, and local ordinances must be followed at all times.
Only registered racers may ride on the course prior to and during the race.
Protests must be in writing and submitted to the race director any time after the race but no later than 15 minutes after the final race result postings. Only team captains may submit a protest. Protests should describe the incident in detail and contain names, addresses, phone numbers and signatures of participants and witnesses to the incident. A $20.00 cash deposit must accompany all protests. The race director shall make an immediate ruling on the protest. Should the ruling be against the team the deposit will be forfeited. If the ruling is in favor of the team and the protest upheld, the deposit shall be refunded. The race director will make all final rulings.
Riders must have a primary light rated at a minimum of six watts or 150 lumens during the night ride. Riders must also carry a secondary light such as a small flashlight, penlight or similar lighting system.
Racers entering the course after 5:30 PM and before 6:30 AM must have their light mounted and be able to demonstrate that they are properly functioning. Riders must have their lights burning between 6:00PM and 6:30 AM. Riding with lights off between these times in an effort to conserve energy is dangerous and will not be permitted. Any team found riding with their lights off, will be disqualified. Riders may turn off and remove their lights after 6:30 AM. All lights on/lights off times are subject to change depending on weather conditions. Announcements of the exact times will be made during the race.
Each racer is responsible for their lighting system and battery supply. Nite Rider Lighting Systems and Light & Motion will supply a fast charging station, for charging their specified brand lights. In addition to this, a neutral charging station will be provided for all riders. All racers should label their batteries and chargers with their team name. Epic Rides will not be responsible for lost or stolen equipment.
All co-ed teams are required to have a minimum one person of the opposite sex AND each person on the team is required to complete a minimum of one night lap in order to be considered in contention for a top 10th or 15th spot depending upon number of teams in category.
On a co-ed team each member is required to have no less then two (2) laps completed from the most completed by the team member with the most laps.Minimum Age Requirement: Epic Rides has no minimum age per se. We do have a minimum lap time. We do this to assure a safe environment on the course for all participants (same reason we limit the solo field). If your child is able to ride the lap in one hour forty minutes or less then we’d be glad to have them riding in the event. Otherwise anyone moving slower than that can become an unsafe moving obstacle along the course putting both themselves and the many other riders required to pass them at risk. If it’s an option we highly recommend heading out for a pre-ride on the course to get a feel for lap times.

CHECK IN STATION

Each racer must log in and log out at the check-in station located at the start / finish area. A team baton will be used and must be passed from the rider completing a lap to the registrar. The registrar will then record the login time and the baton will be passed to the rider logging out before that rider can begin his/her lap. Once the baton has been handed to the registrar, the rider has officially logged out. The logout time is the login time for the next rider regardless of whether or not that rider is present to receive the baton. If the rider is to continue on for another lap he or she must still hand over the baton to the registrar and have it handed back prior to beginning the next lap. If a riders fail to do this only one lap will be recorded. Any team who lost their baton will receive a five-minute penalty. If a team cancels a riders lap and is starting the lap over with a new rider, a new baton will be issued without a penalty. However, the team’s original baton must be returned to the registrar. The login time recorded for the rider failing to complete the lap will be used as the login time for the new rider. Teams should be sure that each rider is logging in and out correctly.A rider who has entered the course must complete his or her lap. Rider substitutions can only be made at the check in station. In the event that a female rider on a five person team with only one female rider should have to withdraw from the race due to injury or illness, she must have completed two laps in order for that team to qualify. Should a team in another category lose a teammate for the entire race to injury of illness that team may continue to compete.

http://www.epicrides.com/twofour/24.htm

Regardless of activity level, our day to day movements are not enough to maintain muscle strength and/or the natural balance found between opposing muscle groups; the eventual muscle tissue imbalance will lead to acute discomfort, chronic pain and debilitating injuries. Applying intelligent resistance training to correct or maintain the strength and balance of the musculoskeletal system should be systematic, thoughtful and consistent. Moreover, endurance athletes of all genres are especially not exempt from this caveat.

The consumption of carbohydrates is thought responsible for many of our health problems today… but it’s the wrong carbohydrates that are part of the health problem, while it’s the right carbohydrates that are part of the solution. A dietary pattern that’s high in unrefined carbohydrates such as whole grains, whole vegetables and whole fruits, as well as low-fat dairy products are associated with lower disease risk factors and mortality rates, while refined, overly processed, nutritionless carbohydrates festooned with chemicals, artificial ingredients and preservatives are directly linked to chronic disease, obesity and premature death.

Inevitably death and decay will claim us all… yet to fully live is to imagine at times that we’ll live forever, that the one’s we love will live forever and the things we’ve built will last forever; all the while knowing full well it isn’t true.

See you there!

http://redrockco.com/events/event-details.cfm?id=CE12E2D3-C204-8050-1683856C197B4FBB

Skirt Sports, leader in the running skirt world, believes fitness should be fun. With the Skirt Chaser 5k Race Series, we’re putting a new spin on a running classic by mixing racing, flirting and entertainment in an innovative social fitness event. Women get a three minute head start and invite the men to “Catch Us If You Can.”

The Race
The event kicks off with the race itself. Just over 3 miles of anticipation of being caught (for the gals) and the thrill of trying to catch (for the guys). The first person to cross the line, male or female, takes home $500! We call it the Battle of the Sexes – and so far the women are kicking butt!

The Block Party
The Block Party features music, games and a happy hour atmosphere with food and drinks. And you won’t want to miss our fashion show – it features the latest Skirt Sports products and is emceed by the one and only, Nicole DeBoom! Awards will follow.

History
Most people don’t know that when Nicole DeBoom, founder and CEO of Skirt Sports, had the revolutionary idea for the first-ever running skirt, she also dreamt of creating a race series with the same message. Look good, feel good, perform better. While the first “Convert to Skirt 5k” was a huge success, it was women only. As Nicole watched the women finishing she immediately knew she had to get the guys in the mix in a unique way. Thus, the Skirt Chaser 5k Race Series was born.

Nutrition: Science and Applications by Smolin

http://www.amazon.com/Nutrition-Science-Applications-Lori-Smolin/dp/0471420859/ref=pd_rhf_shvl_1_1

Participating in regular on-going physical activity exerts a positive influence upon body composition, hypertension (high blood pressure), hyperinsulinemia (high insulin levels) as well as high cholesterol, high glucose, high triglycerides and high homocysteine levels (a particular amino acid in blood plasma). Furthermore, regular exercise reduces and/or completely cures type II diabetes, manages unhealthy stress levels and enhances personal well-being and/or self-esteem. No other medicine is as capable or natural as this…

Start slowly and progress gradually… this is one of the most overlooked and misunderstood principles of physical fitness training and the majority of fitness experts, fitness enthusiasts, highly motivated and talented amatuer athletes, as well as professional caliber athletes, frequently overestimate their personal physiological capacity to recover from training programs they engage in. From frequency, duration and intensity of physical stimulus, to the length of time required before repeat engagement, this is a primary key to getting health, fitness and performance right or simply failing to reach set goals. To misunderstand “start slowly and progress gradually” at any fitness level, is to flirt with injury, burnout or complete cessation of physical activity within a short and/or long period of time; the speed in which failure is experienced by the end user is simply dictated upon the gravity of mistakes being made.

I believe traditional marathon tapering to be flat out wrong! 2 to 3 weeks of tapering down from your longest training run simply leads to physical and mental detraining before your primary distance event. From a physiologic perspective the trained human body needs anywhere from 4 to 7 days to recover fully from any training (e.g., glucose storage replenishment, alleviation and recovery of soft tissue damage, even minor injuries) that’s it! Therefore, longest runs can be executed up to 7-10 days prior to a distance event, if optimal training has been experienced leading up to it.

Consistent and on-going research shows that exercising while pregnant is not only safe but beneficial to the mother’s health before, during and immediately after delivery of an infant. Postpartum (after pregnancy) recovery is enhanced and frequently improved as well with a higher level of fitness going into the experience. Moreover, extreme levels of physical activity throughout pregnancy and literally within just a few days of delivery are heavily documented in research with no adverse effects on mother or fetus. Although it’s recommended that pregnant women avoid supine (lying on back) exercise after the first trimester (it can interrupt fetus blood flow), contact sports or high injury activity (for obvious reasons), high-altitude exertion (due to oxygen partial pressure), hot tub immersion (due to excessive heat) and scuba diving (due to pressure exerted under water) exerise is highly recommended at levels maintained before entering pregnancy.