Coach Keena Training http://www.trikeena.com Serious Training - Serious Results Wed, 16 Feb 2011 18:50:54 +0000 en hourly 1 http://wordpress.org/?v=3.0.4 RECIPES FOR THE WEEK http://www.trikeena.com/archives/recipes-for-the-week-2 http://www.trikeena.com/archives/recipes-for-the-week-2#comments Tue, 15 Feb 2011 19:04:05 +0000 admin http://www.trikeena.com/?p=318 Read More]]> RECIPES FOR THE WEEK

Chewy Fruit and Flax Granola Bars

4 cups old-fashioned oatmeal
1 cup whole wheat flour
1 cup dried cranberries
1 cup chopped dates (I used 2 cups of dried cranberries and no dates)
1/2 cup firmly packed brown sugar
1/2 cup sliced almonds
1/4 cup whole flax seeds (I used ground flax seeds)
1 tsp baking soda
1/2 tsp salt
1/2 cup honey
1/3 cup canola or vegetable oil
4 egg whites

Heat oven to 325. Grease a 15x10x1-inch baking pan. In large bowl, stir ingredients together until mixture is completely moist and coated. Firmly press mixture into prepared baking pan using a rubber spatula. Bake for 16-18 minutes, or until bars are light and golden brown. Cool completely. Cut 9 rows and 3 rows. Wrap individual bars tightly with plastic wrap. Store in airtight container.

Nutritional Information per serving (1 bar): Calories 171; Total Fat 5 g; Sodium 97 mg; Total Carbohydrate 30 g;Dietary Fiber 3 g; Protein 4 g; Sugars 17 g

_________________________________________________

Chocolate Protein Bars

1 cup oat flour
2 scoops vanilla protein powder
1/2 tsp baking soda
1/4 tsp salt
3 Tbsp baking cocoa
4 egg whites
1/4 cup and 2 Tbsp Honey
8 oz berry flavored baby food — or make your own with ground up fruit (apples, strawberries, bananas whatever you have)
2 oz water

Bake at 350 for 20-25 minutes in a non-stick 9×9 greased dish.

Nutritional Information per serving (2 bars): Calories 96; Total Fat 1.4 g; Total Carbohydrate 12 g; Protein 10 g

]]> http://www.trikeena.com/archives/recipes-for-the-week-2/feed 0 MOTIVATION FOR THE WEEK OF FEBRUARY 13TH http://www.trikeena.com/archives/motivation-for-the-week-of-february-13th http://www.trikeena.com/archives/motivation-for-the-week-of-february-13th#comments Tue, 15 Feb 2011 19:02:51 +0000 admin http://www.trikeena.com/?p=316 Read More]]> MOTIVATION
This week’s motivation is from a true story titled:
“The World’s Toughest Race”
Imagine this scene for a moment.  The ultra-marathon of 543.7 miles of endurance running from Sydney to Melbourne, Australia in 1983 was about to begin.  Picture the registration table with world-class athletes signing in wearing shoes and running clothes of companies who backed them for the race.
Along came a man who appeared to be a spectator since he was 61 years of age, and was wearing overalls and work boots.  But, to everyone’s surprise, Cliff Young, a potato farmer, picked up his race number and joined the other runners at the starting line.
The press and other athletes, out of curiosity, started questioning him because they knew there wasn’t a way that he could finish this race as most of the other participants were highly trained and under age 30.  They were concerned for his health.  They knew that the race generally took 5 days to complete.  Cliff explained why he thought he could finish the race by explaining that he grew up on a farm where his family couldn’t afford horses or four-wheeled drives.  So, whenever storms would roll in, he would have to go out and round up the sheep sometimes for two to three days straight.  He figured that this was only two days more, and he said, “I believe I can run this race.”
Well, it didn’t take long after the race began that the elite runners were way ahead of Cliff.  The spectators and media watched Cliff with interest as they saw that he was not even running properly.  Some spectators thought the whole thing must be a publicity stunt, because he wasn’t really running, it was more like a shuffle.  Everyone but Cliff knew that the formula and strategy that was needed to finish this race was to run 18 hours and then sleep for 6 hours, and then continue.  But as the morning of the second day came, Cliff was still in the race, he had continued to run right through the first night without stopping!  His unique strategy was to keep running straight to the finish line taking no time out for sleeping or resting.  This tactic got him a little closer to the leading runners every night.
The public read with anticipation to hear how long he lasted with this quest.  They couldn’t believe what was happening when during  the final night of the race, Cliff had finally caught up and passed the pack of the front running athletes while they were sleeping!  (This reminds me of the tale of the Tortoise and the Hare.)  That next day he crossed the finish line first after 5 days 15 hours, and 4 minutes!  This was a new course record, beating the old one by 9 hours, and he also beat his competitors by a large margin.
Reporters asked him how he did it, and he answered that he just pretended he was searching for sheep and trying to outrun a storm.  When he was awarded the prize of $10,000, he had no idea there was an award; so he chose to give it to several other runners who he felt needed it more than he did.
His “Young-shuffle” has actually been adopted by ultra-marathon runners because it is considered more energy efficient.  And now modern competitors do not sleep during this race either!
There are multiple lessons one can learn from this story, but perhaps one basic truth is that life holds many races for us that we have to run and finish.  We don’t have to run our races perfectly, we just need to do our own “shuffle,” moving with strong determination, giving our very best, and with the belief that we can do it!
What a great example!  Cliff Young did NOT sell himself short.  He did not compare himself to the other participants in the race and figure he wasn’t as young or fast or sponsored or worthy.  He focused on what HE could do and what HE could control and then did his best in his own unique shuffling way.
Take this example and know that you can also win your own “race”.  You are overcoming your own obstacles and your own miles of challenges to reach your own personal finish line.  Make it happen with your own style and your own individual way that works for you!  Whether you are trying to eat healthier, move more, train for a specific race or just live a healthier, happier life…you can do it!
Your Challenge for the week:
Aim to drink a QUART of green protein smoothie EVERY DAY before NOON!  Just wake up and blend up your favorite version of this nutrition packed meal…throw it into a quart sized container (I’ve been using a Mason jar and it works very well) and then work on it all morning until it’s gone!
If you do nothing else great and healthy for your body for the day….you will at least have given your body a tremendous amount of nutrients before most people have even finished their first donut and soda!
Do this for the next SEVEN days and I’ll bet you LOVE the way you feel…not just physically, but mentally and emotionally as well-because you are doing something good for yourself!


Here is my basic version for a GREEN PROTEIN SMOOTHIE:

In a blender:
1/2 cup water
1/2-1 FRESH SQUEEZED Grapefruit (just slice in half and squeeze the juice right into the blender (fresh is better for you…NO canned or boxed up juice!)
BIG handful of spinach (probably about 2 cups or so) (I buy the big bag from Costco)
3-4 leaves of Kale
(You can also add in any other deep green leaf….like the mixed greens from Costco)
BLEND UNTIL SMOOTH
Add in 1 scoop WHEY PROTEIN ISOLATE (approximately 20-30 grams)
Add in approximately 1 frozen banana (already broken into pieces and then frozen)
Add in a big scoop full (appx 1/2 cup) of Triple Berry Mix (from Costco)
Add in 1 Tb of flax seed oil or Udo’s choice oil
BLEND UNTIL SMOOTH
**If this recipe just doesn’t work for you…Don’t Despair!  Get creative and change it up a bit and make it work for your tastebuds!  There are lots of variations!  (several more are listed in the Commit To Be Fit Nutrition program)

]]> http://www.trikeena.com/archives/motivation-for-the-week-of-february-13th/feed 0 RECIPES FOR THE WEEK http://www.trikeena.com/archives/recipes-for-the-week http://www.trikeena.com/archives/recipes-for-the-week#comments Sun, 06 Feb 2011 00:58:16 +0000 admin http://www.trikeena.com/?p=312 Read More]]> TWO HEALTHY RECIPES FOR YOUR SUPERBOWL SNACKING
FIVE SPICE TURKEY AND LETTUCE WRAPS
4 servings
Ingredients
1/2 cup water
1/2 cup  brown rice
2 teaspoons sesame oil
1 pound 93%-lean ground turkey
1 tablespoon minced fresh ginger
1 large red bell pepper, finely diced
1 8-ounce can water chestnuts, rinsed and chopped
1/2 cup reduced-sodium chicken broth
2 tablespoons hoisin sauce, (see Note)
1 teaspoon five-spice powder, (see Note)
1/2 teaspoon salt
2 heads Boston lettuce, leaves separated
1/2 cup chopped fresh herbs, such as cilantro, basil, mint and/or chives
1 large carrot, shredded
Preparation
Bring water to a boil in a small saucepan. Add rice; reduce heat to low, cover and cook for 5 minutes. Remove from the heat.
Meanwhile, heat oil in a large nonstick pan over medium-high heat. Add turkey and ginger; cook, crumbling with a wooden spoon, until the turkey is cooked through, about 6 minutes. Stir in the cooked rice, bell pepper, water chestnuts, broth, hoisin sauce, five-spice powder and salt; cook until heated through, about 1 minute.
To serve, spoon portions of the turkey mixture into lettuce leaves, top with herbs and carrot and roll into wraps.
Tips & Notes
Make Ahead Tip: Prepare the filling (through Step 2), cover and refrigerate for up to 1 day. Serve cold or reheat in the microwave.
Notes: Hoisin sauce is a spicy, sweet sauce made from soybeans, chiles, garlic and spices. It will keep in the refrigerator for at least a year.
Often a blend of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns, five-spice powder was originally considered a cure-all miracle blend encompassing the five elements (sour, bitter, sweet, pungent, salty). Look for it in the supermarket spice section.
Nutrition
Per serving: 285 calories; 11 g fat (3 g sat, 1 g mono); 66 mg cholesterol; 24 g carbohydrates; 0 g added sugars; 26 g protein; 5 g fiber; 543 mg sodium
 
GRILLED PINEAPPLE
Serves 8
Ingredients
For the marinade
1 tablespoon olive oil
1/4 teaspoon ground cloves
1 teaspoon ground cinnamon
2 tablespoons dark honey
1 tablespoon fresh lime juice
1 firm yet ripe pineapple
1 tablespoon dark rum (optional)
1 tablespoon grated lime zest
Directions
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). To make the marinade, in a large bowl, combine the olive oil, cloves, cinnamon, honey and lime juice and whisk to blend. Set aside.
Cut off the crown of leaves and the base of the pineapple. Stand the pineapple upright and, using a large, sharp knife, pare off the skin, cutting downward just below the surface in long, vertical strips. Cut off any remaining small brown “eyes” on the fruit. Stand the peeled pineapple upright and cut it in half lengthwise. Place each pineapple half cut-side down and cut it lengthwise into four long wedges; slice away the core.
Place the pineapple in the bowl with the marinade and stir to coat the pineapple.
Place on the grill and cook about 3 to 4 minutes, basting once or twice with the remaining marinade. Turn the fruit and move it to a cooler part of the grill or reduce the heat. Baste again with the marinade. Grill until the pineapple is tender and golden, about 3 more minutes.
Remove the pineapple from the grill and place on a platter or individual serving plates. Brush with the rum, if using, and sprinkle with the lime zest. Serve hot or warm. 
 

]]> http://www.trikeena.com/archives/recipes-for-the-week/feed 0 Motivation and Challenge For The Week http://www.trikeena.com/archives/motivation-and-challenge-for-the-week http://www.trikeena.com/archives/motivation-and-challenge-for-the-week#comments Sun, 06 Feb 2011 00:57:31 +0000 admin http://www.trikeena.com/?p=310 Read More]]> Hi Everyone!
Happy Super Bowl Sunday!!  Yes, I do believe this would constitute a National Holiday for most. 
In honor of your day of  football feasting celebration, today’s recipes are going to be healthy versions of some finger foods that you could enjoy during the game.
A big THANKS to Stan Swallow for giving us a terrific presentation last Friday about Bike Maintenance and Bike Handling.  It was definitely a valuable clinic that taught us a LOT about how to be safe out there as we bike on the road!
Next weekend is our Winter Training Camp down in St. George!  If you are planning on attending, but are having difficulty with lodging, let me know and we’ll get the word out to find you a place to stay!  We are gong to have a GREAT weekend of training and fun!  If you have NOT signed up yet…go do it NOW!  I’ll be sending out the updated itinerary to all attendees a few days before camp begins.
Finally, for all our Commit To Be Fit Nutrition Challenge participants….Hope you are doing terrific and feeling amazing!  We are going to be having our FIRST (optional) WEIGH IN THIS MONDAY MORNING (that would be tomorrow) at my studio from 6:30-9:00 a.m.!  So, if you would like to check in and see how you are progressing with your weight and measurements….be sure to come to my STUDIO (930 west 410 North  Lindon) between the hours of 6:30-9:00 a.m.!
Now…on to some MOTIVATON!
Seeing how MOST of us are getting a little older(ok…totally just YOU guys, cause I am still 21 and totally NOT feeling any effects of aging)…. I thought I would talk about some motivating issues for us athletes over the age of 30…
It is estimated that starting around the age of 30 we lose about a half-pound of muscle every year.  With that muscle loss, our metabolic rate will also decline. 
Less muscle also means less strength and power. 
Flexibility is also reduced and injuries become more likely because the water content of our tendons decreases as we age.  This makes our tissues stiffer and less able to tolerate stress.
Cardiac function is reduced and the heart muscle becomes less able to propel large quantities of blood quickly to the body.
This also reduces our stroke volume (the amount of blood ejected with each heartbeat).  
Metabolically, aerobic enzymes appear to decline with age, lowering aerobic capacity and VO2 max declines about 10 percent per decade.
Sounds terrible, huh!  Are you motivated?
Well….
Those are the statistics for THE GENERAL POPULATION!
Here is the really Good News:
YOU ARE NOT THE GENERAL POPULATION!!
Did you know that neither muscle mass or the subsequent loss of function is inevitable with aging?!
Many of the changes I just listed above result more from LACK OF USE than from just simple aging.
That means:
All of the above losses can be minimized or even REVERSED with proper nutrition and cardiovascular and strength training.
By exercising and controlling energy intake (yep…that  means…food), older athletes can maintain the same body-fat levels as much younger athletes.
Exercise  helps the body maintain its ability to deliver and use oxygen efficiently.
Muscle size and strength can be improved at ANY age with proper strength training.
And…I recently read an article in which a study was conducted that showed exercise made you SMARTER because it stimulated the brain….(healthy and smart….how much better does it get?)
(much of this information is from Chris Charmichaels book:  “Food for Fitness”)

OK…so, we know it can be hard to maintain a steady, consistent training schedule.  Life is busy! 
You all have to juggle family, careers, social life, church and civic duties…and somehow manage to fit in time to exercise and eat healthy.
BUT, the rewards are worth the effort!
If you can keep your body and mind healthy, you will be more capable and tolerant of life stresses…it makes everything else in your life better.
So, make the commitment to keep going!  Even when life is crazy.  Don’t let your consistent exercise and healthy nutrition fall apart…you will reap tremendous benefits by taking care of your body…after all…it’s the ONLY one you will get (and replacement parts are hard to come by!)

Some quick NUTRITION reminders to go with this:
Carbohydrates:  Make sure they are high quality foods that bring the highest amount of vitamins and minerals, fiber and phytochemicals.  Don’t eat the JUNK carbs!  They do you no good and fill you with empty calories that won’t refuel or recharge your body.
Protein:  Protein intake needs to increase slightly as we get older, so be sure to eat high-quality protein rich foods! 
Fats:  Pretty simple….eat GOOD fats high in omega-3 and omega-6 fatty acids: fish, flaxseed, walnuts, almonds.  Use monounsaturated oils (olive oil and canola) instead of polyunsaturated (safflower and sunflower oils) and saturated fats (lard, margarine, butter).
Fiber:  Aim for around 25-30 grams of fiber intake EVERY day!  Most Americans don’t even get half that amount. 
WATER!  Don’t forget your WATER!  Not including your intake when you are training…you should aim for 96 oz. of good clean water…every day!

Finally…Don’t be mean to yourself! 
You want to be moving every day and eating healthy because it makes you HAPPY!  Find something that you love to do and DO IT (whether that is trail running, triathlons, rollerblading, mountain biking, yoga, swimming, etc.).
It doesn’t matter as long as you are a better, happier person for the effort.  You definitely don’t have to be GOOD at it!  So what if you are a terrible swimmer (or whatever you choose to do). 
If you love it and feel challenged and alive while you are doing it…that is what matters!
This is such a great privilege for us to be able to live in such a wonderful place and time that we can enjoy the tremendous lifestyle that we have!
Don’t condemn yourself or say mean things to yourself because you make a mistake or choose a poor food.  Just focus on what you are doing well! 
If you have a bad food day, just determine that you will try to make better choices the next day. 
If you haven’t been training or exercising, that’s ok.  Just determine that you are going to start NOW to do something active that helps your body to be healthier and makes your life a better one to be living (after all…it IS the only one you get)!

After YEARS of training HUNDREDS of people…I have found that the BEST way to keep your motivation and focus positive is to put a goal out there for yourself.
Which is why I am such a huge fan of races and events!
They are an external motivator that has a deadline for you to prepare for.  Whether you choose an event that is a 5k walk or an Ironman…it doesn’t matter as long as it motivates and inspires you!
So….GET SIGNED UP FOR SOMETHING! 
Just by knowing that you have something solid and maybe a little scary out there in front of you, will help you to get out of bed and do what you need to do to get ready! 
When you know you are going to be doing something challenging, you are more motivated to do things that might seem hard at the time.  But, the more you do it…the easier it gets!
All of a sudden you start thinking of yourself as an athlete…not just as some schmuck trying to make it through the day.  Your approach to your choices changes…it’s now a focus on taking care of your maginificent machine!
You don’t WANT to eat that junk, because you know it will affect your next run or yoga session or swim. 
Your perspective changes from “I have to eat right and exercise…ugh…”  to a new perspective of “I WANT to eat right and exercise because I love how I feel and am excited for….(whatever your event is!)”
You know what is happening?….You are now RESPECTING your body cause you see how amazing it is!
Pretty Dang Cool!
And…YOU CAN DO IT!

]]> http://www.trikeena.com/archives/motivation-and-challenge-for-the-week/feed 0 Recipe of the Week: 1/30/11 BBQ Drumsticks & Mustart Greens http://www.trikeena.com/archives/recipe-of-the-week-13011-bbq-drumsticks-mustart-greens http://www.trikeena.com/archives/recipe-of-the-week-13011-bbq-drumsticks-mustart-greens#comments Mon, 31 Jan 2011 02:14:11 +0000 admin http://www.trikeena.com/?p=281 Read More]]> BBQ Drumsticks and Mustard Greens

4 servings:

Ingredients:

12 chicken drumsticks
salt and pepper
2 tablespoons EVOO (extra virgin olive oil)
1 large sweet onion, chopped
6 garlic cloves, chopped
3 tablespoons chili powder
1 teaspoon ground cinnamon
3 tablespoons honey
4 tablespoons tomato paste
3/4 cup yellow mustard
3/4 cup cider vinegar
3 tablespoons Worcestershire sauce
11/4 to 11/2 cups chicken stock or broth
6 to 8 cups chopped mustard greens (2 bundles), trimmed and chopped

Preheat a broiler to high and situate the rack 6 to 8 inches from heat source

Place the drumsticks on a slotted broiler pan and season them liberally with salt and pepper.  Drizzle the drumsticks with a little EVOO and place under the broiler for 6 minutes.  Flip the drumsticks and place them back under the broiler for another 6 minutes.  While the drumsticks are broiling, start the BBQ sauce.

Heat a small saucepan with 1 tablespoon oil over high heat.  Add half of the onion, 2 of the chopped garlic cloves, salt, pepper, the chili powder, and cinnamon.  Cook for 1 minute, stirring frequently.  Add the honey, tomoato paste, 1/2 cup of the yellow mustard, 1/2 cup of the cider vinegar, the Worcestershire sauce, and 3/4 cup of the chicken stock.  Bring the sauce up to a simmer, turn down the heat to medium and cook for 5 to 8m inutes, or until thickened.

While the sauce is working, heat a large skillet over medium-high heat with 1 tablespoon of oil.  Add the onion and 4 chopped garlic cloves.  Cook them together, stirring frequently for 1 to 2 minutes.  Add the chopped mustard greens, tossing to coat.  Add the remaining 1/4 cup mustard and 1/4 cup cider vinegar.  Stir to distribute.  Season the greens with salt and pepper and stir until the mustard greens begin to wilt, a minute or two.  Add the remaining 1/2 cup chicken stock, bring it up to a simmer and then lower the heat to medium.  Cook the greens for 8 to 10 minutes, until tender and spicy but no longer bitter.  If all the stock cooks away before they are done, add a little more as you go.

To finish the drumsticks, remove them from the broiler and pour the BBQ sauce over them.  using tongs, coat the drumsticks completely in the sauce.  place the coated drumsticks back under the broiler and broil for 2 to 3 minutes.  Flip and broil for another 2 to 3 minutes.  Using a paring knife, have a peek inside the drumsticks to ensure that they are cooked through before serving.

Steam some asparagus, green beans, broccoli or any other veggie you enjoy and you are good to go!
]]> http://www.trikeena.com/archives/recipe-of-the-week-13011-bbq-drumsticks-mustart-greens/feed 0 Upcoming Events: 1/30/11 http://www.trikeena.com/archives/13111-upcoming-events http://www.trikeena.com/archives/13111-upcoming-events#comments Mon, 31 Jan 2011 02:10:20 +0000 admin http://www.trikeena.com/?p=283 Read More]]> #1:  MONTHLY CLINIC:  BIKE HANDLING AND MAINTENANCE
When:  Friday  February 4th
Time:   6 a.m.-7 a.m.
Where:  Coach Keena’s Studio  (930 W 410 N  Lindon)
Who:  Timp Tri Club Members, Keena’s Athletes
Details:  Come learn how to fix a flat, ride safely in a group, do minor fixes on your bike and be able to handle your bike!  Stan Swallow, Veyo Club founder and local bike guru will be teaching our clinic!  You DO NOT Want to miss this!
**Bring your own bike if you would like to familiarize yourself with fixing your own tire and maintaining your set up.  You will also want to bring an extra tube, tire lever and a pump.

#2: WINTER TRAINING CAMP!
When: February 18-21st
Where: St. George Utah
Who: EVERYONE is invited….Keena’s athletes $50 for the camp/ $100 for entire camp for anyone else interested in attending
Details: We will meet Friday evening and begin the camp with a RUN on the IMSG course.
Saturday morning will begin at 6:30 a.m. with a SWIM (indoors). Then athletes will BIKE part of the IMSG course (distance/
time will vary according to each athlete’s races and goals).
Saturday evening will be spent with dinner and a clinic covering nutrition, training, and other relevant topics.
Sunday is a free day or a RUN on the SGIM course for those interested.
Monday morning will begin at 9 a.m. with athletes doing a brick workout: biking the Sand Hollow to Veyo loop part of the
IMSG course followed immediately by a shorter 2-4 mile run on the IMSG run course.
Athletes should be HOME by Monday afternoon!

#2: ICEBREAKER TRIATHLON:
When; Saturday MARCH 26th
Where: AFFC facility (pool, roads around the area for the bike and run)
Time: 9 a.m. (until you finish!)
Who: EVERYONE and ANYONE interested in accomplishing the feat of finishing a triathlon!
Cost; For more information go to the timp tri club website: www.timptriclub.com (registration is up and going there)
For ALL official Timp Tri Club members (currently have a membership as of….NOW) you get an additional $15 off registration
cost of the race.

#5: TIMP TRI CLUB MEMBERSHIP:
It only costs $20/year and gives you an amazing amount of discounts and perks at local stores and events. In addition to the $15 off your Icebreaker registration, you also get a shirt, access to our new PR club (every time you set a PR you get a gift certificate to PowerTri), monthly meetings and seminars, and a TON of other benefits
To register to become an “OFFICIAL” member of the tri club (you aren’t even required to have already completed a triathlon) you need to go to the timp tri club website at: www.timptriclub.com and click on the “JOIN” tab. Follow the directions from there.
]]> http://www.trikeena.com/archives/13111-upcoming-events/feed 0 Classes For The Week: 1/30/11 http://www.trikeena.com/archives/classes-for-the-week-13011 http://www.trikeena.com/archives/classes-for-the-week-13011#comments Mon, 31 Jan 2011 02:08:48 +0000 admin http://www.trikeena.com/?p=285 Read More]]> CLASSES FOR THE WEEK:

MONDAY
Boot Camp: 5:30-6:30 a.m. at Keena’s Studio
Swim Class: 9:30 a.m. at AFFC

TUESDAY
Women on Weights: 9:30 a.m. at Keena’s Studio

WEDNESDAY:
Boot Camp: 5:30-6:30 a.m. at Keena’s Studio.
Triathlon Class: 7-9 p.m. SWIM FIRST…THEN BIKE downstairs!

THURSDAY
Women on Weights: 9:30 a.m. at Keena’s Studio

FRIDAY
Monthly Clinic 6-7 a.m.:  BIKE HANDLING AND MAINTENANCE with Stan Swallow
Keena’s Studio  (930 W 410 N  Lindon)

SATURDAY
Swim class: 7-8 a.m. at AFFC. LONG COURSE!

]]> http://www.trikeena.com/archives/classes-for-the-week-13011/feed 0 Newsletter 1/30/11: Motivation & Challenge http://www.trikeena.com/archives/newsletter-13011-motivation-challenge http://www.trikeena.com/archives/newsletter-13011-motivation-challenge#comments Mon, 31 Jan 2011 02:06:28 +0000 admin http://www.trikeena.com/?p=279 Read More]]> Greetings!

Congratulations!!  You now have THREE weeks of improved eating and healthy choices under your belt!  How are you feeling?  How are your clothes fitting?  How’s your energy?

Even if you have ‘messed’ up here and there…you should be very proud of yourself for making the effort to improve your life and your health!
Are you figuring out what foods you LIKE and which foods make you feel GOOD?  Sometimes the two do not go hand in hand!  Hopefully, by committing to this change in your eating habits you are being exposed to some NEW foods (and ways to prepare them) that are helping you discover that eating healthy can also taste good and be very satisfying!  And…if you really don’t like certain foods…and you’ve given them a fair chance…don’t eat them.  Just find something that is of equal nutritional value (no, you cannot substitute a donut for spinach!) that you DO like and eat that!

Sure, you are probably experiencing cravings for some of your old ‘favorites’.  Nothing wrong with that!  We are human, after all.  That means we have old habits we need to break and we still need to exercise good old fashioned SELF CONTROL!   We can ALL use a little more vitamin D….that would be D for DISCIPLINE!

Here’s the thing….Once you have cleaned up your nutrition and given your body a chance to adequately respond to the quality foods (without the extra glutens and dairy that so many people are intolerant to), then there are no foods that are banned.  You will discover for yourself what your body thrives on and what makes your body feel terrible.  If you have been craving a burger and fries and you want it…then have it on your upcoming free meal (we begin the free meal this week)!  BUT, pay attention to HOW YOU FEEL after you eat it and make note.  My guess is that you will feel kind of crappy after you eat that kind of meal vs. one of your healthy meals that you have been feeding your body.  The key here is that you have to be AWARE of how you feel and how your body reacts to what you are feeding it.

Which leads me right into your first challenge for the week:

CHALLENGE #1:
GET YOURSELF OUT OF THE WAY
This principle adheres to the idea of putting emotion out of the way and making decisions based on proven principles of Nature. What is best for you and your health?  Decide to make your nutrition and movement decisions based on a logical and unemotional approach.   Basically, GET YOUR EGO AND EMOTIONS OUT OF THE WAY, MAKE DECISIONS BASED ON WHAT IS GOING TO HELP YOU REACH YOUR GOALS and THEN….DO IT AND BE PROUD OF YOURSELF!
You also have to get yourself out of the way with your NEGATIVE self talk!  Have you noticed that you tend to be your worst critic and enemy?  Quit beating yourself up for not being perfect!
Your goal this week is to do the best you can with your healthy nutrition and then praise yourself for doing so.  If you make a mistake, get back up and make your next decision a better one.
One way you are going to do this is by keeping a NUTRITION JOURNAL.

CHALLENGE #2:
KEEP A NUTRITION JOURNAL!
Write down HOW YOU FEEL after you eat your ‘meals’.  If you slip up and make a poor food choice, track what you ate, WHY you ate it (this is a biggie), and how you felt afterwards.  Always keep track of approximately HOW MUCH YOU ATE, WHEN YOU ATE, and WHAT YOU ATE.  Then track how you felt after eating and you will be able to learn a ton about how you are reacting to your nutrition and how you are progressing.
You don’t have to make this fancy.  You can use an old notebook, a scrap of paper or your phone.  Doesn’t matter, as long as it is being recorded.  Studies have shown that people who journal their  nutrition not only lose more weight (and are healthier), but keep the weight off.  If you really want to succeed I would also recommend recording at least ONE terrific thing you were able to accomplish that day.  Positive reinforcement will ALWAYS trump self criticism!

CHALLENGE #3:
MOVE MORE!
Pretty simple!  You don’t have to be training for a triathlon, marathon or anything else (although I know many of you are).  Just moving more by parking farther away, walking up the stairs instead of taking the elevator or taking a brisk walk before or after eating a meal will help to improve your caloric burn and aid in making your body lighter and leaner.
Of course, you still want to be drinking your 96 oz of water/day (minimum), watching your portion control and not eating past about 6-7 p.m. (if that is appropriate for you).
You are all awesome and amazing for working towards becoming the best you can be!

Keep up the terrific work and stay focused on what you are striving to accomplish!!

I KNOW you can do this!

Have a GREAT week and I’ll look forward to hearing from and/or seeing you all soon!

Keena
]]> http://www.trikeena.com/archives/newsletter-13011-motivation-challenge/feed 0 WINTER TRAINING CAMP! http://www.trikeena.com/archives/winter-training-camp http://www.trikeena.com/archives/winter-training-camp#comments Mon, 24 Jan 2011 00:17:41 +0000 admin http://www.trikeena.com/?p=274 Read More]]> WINTER TRAINING CAMP!

When:  February 18-21st

Where:  St. George Utah

Who:  EVERYONE is invited….Keena’s athletes $50 for the camp/ $100 for entire camp for anyone else interested in attending

Details:  We will meet Friday evening and begin the camp with a RUN on the IMSG course.

Saturday morning will begin at 6:30 a.m. with a SWIM (indoors).  Then athletes will BIKE part of the IMSG course (distance/time will vary according to each

athlete’s races and goals).

Saturday evening will be spent with dinner and a clinic covering nutrition, training, and other relevant topics.

Sunday is a free day or a RUN on the SGIM course for those interested.

Monday morning will begin at 9 a.m. with athletes doing a brick workout:  biking the Sand Hollow to Veyo loop part of the IMSG course followed immediately

by a shorter 2-4 mile run on the IMSG run course.

Athletes should be HOME by Monday afternoon!

]]> http://www.trikeena.com/archives/winter-training-camp/feed 0 BIKE MAINTENANCE AND BIKE HANDLING CLINIC http://www.trikeena.com/archives/bike-maintenance-and-bike-handling-clinic http://www.trikeena.com/archives/bike-maintenance-and-bike-handling-clinic#comments Mon, 24 Jan 2011 00:10:59 +0000 admin http://www.trikeena.com/?p=271 Read More]]> BIKE MAINTENANCE AND BIKE HANDLING CLINIC

When:  Friday February 4th

Where:  Coach Keena’s Studio  (930 West 410 North  Lindon, Utah)

Time:   6-7:15 a.m.

Who:  All Timp Tri Club members and Coach Keena Athletes

Details:  This is our monthly clinic/meeting.  We will be learning how to do BASIC bike maintenance (fix a flat tire, adjust a derailleur, perform a basic tune up, etc.)  We will also be learning BASIC bike handling skills and group riding etiquette so you can ride with confidence and safety when in a group situation!

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