Spring is here - stay healthy with shakes

The ladies from the Freihofer's Training Challenge are looking for healthy morning shakes that will fuel them for the day - here are great ideas for quick and healthy shakes.

These shakes are all super easy to make.  Just put the ingredients in the blender and turn on!  Once you start making more shakes you will come up with new and delicious concoctions.  Remember your calories as you put whole fruit into the blender.  Many of the recipes call for honey, but try it without.  Usually the fruit is sweet enough.

Banana Pineapple Blueberry Yum
1 Banana, large
1/2 cup Pineapple
1 3/4 cups Light Plain yogurt
1/2 cup Blueberries
4 scoops - 100% Whey Protein Powder Vanilla

Tropical Tango Smoothie via Oxygen Magazine
If you like Pina Coladas and getting caught in the rain you’ll LOVE this healthier rendition.
1/2 cup mango, sliced
1/2 cup pineapple chunks

1 cup non-fat vanilla soy milk
1 tablespoon honey

2 ice cubes
Optional – Top this smoothie with 2 teaspoons almonds, sliced.

Cake-like Vanilla Blackberry Smoothie via the Clean Eating Club Online

Who doesn’t cake? Celebrate your hard workout at the gym this morning with this as your afternoon treat!
1 cup Light Silk Soymilk

1 scoop vanilla flavored protein powder

1/4 c. frozen blackberries (sub any frozen fruit you prefer)
1 tbs. wheat germ

1 tbs. ground flax seed

The Purple Protein Shake
from the Feb 2011 Issue of Oxygen Magazine

If you want to ward off the flu or dodge that cold which has been floating around your office – this shake is definitely for you. Mangoes are a real boost to your immune system with a superior blend of vitamins A, C and E!
1/4 cup frozen blueberries

1/4 cup frozen mango pieces
1/4 cup frozen cherries
1/2 cup sugar free & fat free yogurt (plain or vanilla)

1 tsp honey

1 scoop of vanilla whey protein powder

1 tsp flaxseed oil

Chocolate Berry Bliss
8 oz low-fat chocolate milk

1 scoop (30 g) of whey protein (vanilla or chocolate)
1 cup frozen raspberries or blueberries

Green tea breakfast shake  
1 cup brewed green tea, cooled

2 cups mixed berries, frozen or fresh

1/4 cup plain nonfat yogurt
1/4 cup quick oats

1 tbsp lemon juice

1 tbsp milled flaxseed

1 tbsp wheat germ

1 scoop vanilla protein powder
Ice cubes

Chai Tea Recharger Protein Shake
1 1/2 cups chilled, brewed chai tea
1/2 cup almond milk
1 scoop vanilla protein powder
1 small banana
1 tsp honey
1/2 to 1 tsp cinnamon
Ice cubes

Green Tea fruit smoothie
3 tbsp brewed green tea, strong
2 tsp honey
1 1/2 C frozen blueberries
1/2 med banana
3/4 C calcium fortified light vanilla soy milk

Berry Smoothie
1 banana, cut into chunks
1/2 cup fat-free milk (cold in the summer, warm in the winter)
1/4 cup frozen unsweetened blueberries
1/4 cup frozen unsweetened strawberries
1 teaspoon peanut butter
1/2 teaspoon honey


Kiwi Banana
1 1/4 cups cold apple juice
1 ripe banana, sliced
1 kiwifruit, sliced
5 frozen strawberries
1 1/2 teaspoons honey

Blueberry banana soy
1 1/4 cups light soy milk
1/2 cup frozen loose-pack blueberries
1/2 frozen banana, sliced
1 teaspoon pure vanilla extract

Berry
1 cup fresh or thawed frozen blueberries
1 cup (8 ounces) vanilla yogurt
1 scoop vanilla protein powder
1/2 cup cran-blueberry juice

How are you celebrating earth day?

Sad that there is a strong focus on the earth only one day of the year.  We should be thinking about how to preserve our planet every day.  What change can you make in your daily life that will have a positive impact on the environment?  We really focus on recycling all the paper, plastic, etc. each week.  The boys use reusable containers for lunch and bring real spoons for yogurt.  We keep the heat down in the winter and do the energy efficient tips.  We switched over to compact fluorescent light bulbs.  But there is so much more that we can do.  This spring we are going to start composting.  All those food scraps will create a beautiful yard and more productive garden.  What are you doing to make a change and celebrate Earth Day on a daily basis?

Bad run to great workout

A few people have told me recently that they have had bad runs.  They just felt lousy and were really hoping the feeling would go away.  I was supposed to do a 33 mile ride today, but hail and crazy winds lead me to trade it in for a run instead.  My training is way behind, so I can really use any additional mileage.  As I headed out into the hail and wind with 2 coats, mittens and a hat on I felt a little tight.  Since I am a big advocate of dynamic warm ups I now do one myself!  Woo hoo actually doing what I preach.  If only I could live by the nutritional advice I give.  I should have done a few minutes longer; but started my run.  I ran by some friends already headed back - bummer they were almost done and I was just getting started.  I headed into a neighborhood to get out of the wind.

As I got going I could feel the protein shake I had recently finished in anticipation of a bike ride jostling in my stomach.  A couple miles in a little stitch crept up my side and then my knee started to bug me.  Now I was hot, why did I put on so many layers?  Man - why am I having a crappy run?  It sucks being out by yourself and questioning why and how long and other monumental issues!  I started to think about the motivation note I wrote yesterday and about the athletes I coach and the ladies from the Freihofer's Training Challenge.  What would I say to them?

Easy - change your attitude.  Look for the good in your run.  Feel positive about what you are doing like 'I nice forward lean'.  Smile at something - little endorphin rush.  I put the ipod on Empire State of Mind and starting singing along with Alicia Keyes.  I decided that I wasn't running fast enough to cause digestive distress, so stitch be gone, jostling be gone.  I adjusted my stride and the knee felt better.  I adjusted my attitude and decided to add a little extra loop.  My playlist was not all that exciting after Alicia, so I stopped and found a couple of strong run songs - - that lead me to add another loop on and I finished ahead of my normal pace to Preparations for the Last TV Fake (a great song the really builds to a strong finish).  What started as a bad run finished as a great workout.  How are you going to finish on a positive note?

Staying motivated can be tough

But you CAN do it!  The weather this spring (at least that is what the calendar says) has been working against people getting outside and active.  We should be thinking about working outside in the yard, training for a 5K, or playing ball with the kids.  However the chilly temps and regular rain has put a damper on that, so how can we get motivated??

About 400 women signed up for the free Freihofer's Training Challenge.  The Challenge is a couch to 5K program to get women ready for the June 4th 5K.  So many women wrote on their registration forms that they have trouble sticking with a program and now our numbers have dwindled.  Fewer women are showing up for the workouts.  We need to get back on track.  How - motivation.

Hislop take on Motivation
M - make it doable - give yourself a goal you can make.  Do 3 workouts this week with no excuses
O - overcome your fears - we are always tentative starting something new - as Nike says 'just do it'
T - try - you never know what you can do until you try.  Get that workout in and push a little harder
I - inspire - you are inspiring those around you.  When you decide not to do a workout choose to inspire instead
V - victory - remember how you will feel when you have achieved your targets and goals
A - achieve - think how great you will feel when you achieve your goal
T - tough - life is tough you need to be tougher
I - internal - it is all about you, you take the steps and make the changes = positive attitude
O - opportunity - this is your chance to make a difference in your life and the lives of those around you
N - new -"Anyone who has never made a mistake has never tried anything new." Albert Einstein

Regular exercise can become a way of life, so much so that when people don't exercise they feel tired, crabby, sluggish, etc.  In the same way starting an exercise program can make you tired, achy, and doubting your ability.  The challenge is to push through and stick with it.  After just a few weeks you will sleep better, feel stronger, have more energy and even miss your workouts!  Changing behavior is NOT easy.  I wrote about change in an examiner article related to dieting.  It really is not all that different when starting an exercise program.  Many people hover in the contemplation stage - thinking about start to work out or thinking about tackling a 5K.  Preparation can be the biggest hurdle - that is taking the first step.  By making a commitment you can move to action.  Almost 400 women made it to the action phase by signing up for the Training Challenge and then attending the first workout.  Sad to say many people don't always succeed on the first try.  If you took action, but have fallen back to the preparation stage where you still have intention to act then here is your chance.  Give it another go.

The name of this blog is Do. Believe. Achieve.  Taking that first step to actually do is incredibly hard.  And then on top of that you have to believe you can do it; that you can stick with it.  For some of you you must believe that you are worth it.  Do and Believe and the Achieve gets much easier!

Yes the weather has been working against us, but don't use that as an excuse.  Get out there and do for you.  If you already workout on a regular basis take your next workout to a new level - feel the pure power of your own body.  Marvel at what you are able to do, not what you think you should be able to do.  Look at yourself as probably others already do - a strong and competent athlete!  Now get out there and tackle spring.

Youth Sports - how much is too much?

When I start working with an athlete I want to know their history - history of exercise and history of injuries.  I test them for muscular imbalances.  I look at core strength.  I look at overall health and daily nutrition.  How often do we do this with our own kids as they start new sports programs.  Have you ever had a youth coach test your child for muscular imbalances?  Have they asked about what your kids eat before or after a game?  Do you know how many practices/games a week your child should be attending/playing at their age?

Too often we get caught up in the ‘keeping up with the Jones” mentality of all the other kids are doings 2 clinics a week and practicing 3 days with a game on a 4th, so my child needs to do the same or they will get left behind.  We are lead to believe that if our kids don’t commit to a sport when they are 10, they will not develop skills and not have an opportunity to play later on.  High School coaches sometimes start grooming athletes in certain programs in middle school.  I bet if you polled Dads there would be many in one of two camps:

• I want my child to have the sports career I never had
• I want my child to play in college, so I am getting them started early

On April 5, 2011 the New York Times ran an article, ‘A Warning on Overuse Injuries for Youths’.  It starts off by talking about overuse injuries in youth like Osgood-Schlatter disease (a painful inflammation below the knee); Sever’s disease (an injury to the heel’s growth plate); shoulder and elbow injuries (common in baseball and softball) and stress fractures.  It is critical to remember that children are growing and as such their bodies can change on a daily basis.  What might seem like an insignificant pain in an adult could compromise a child’s growth and/or ability to excel later on.  The article states that the “American Academy of Pediatrics has said the goal of youth participation in sports “should be to promote lifelong physical activity, recreation and skills of healthy competition” — not the hopes of obtaining a college scholarship, or making an Olympic or professional team.”

Because of the increased incidence of overuse injuries the National Athletic Trainers’ Association (NATA) issued a paper in March 2011.  This paper should be read by parents of children (through high school age) across America.  Since most people are not going to read the paper you will get the Cliff Notes here!  A lot of the paper refers to and gives examples from baseball/softball - appropriate enough since that season is here.

The NATA says there are five ways parents, coaches and athletes can help to reduce the number of repetitive stress injuries in children and adolescents.
1. Proper education and supervision.

• Athletes, parents and coaches should be aware of the signs of overuse injuries - for example arm pain, fatigue and decreased throwing performance should be recognized as a potential issue in a young thrower.
• Coaches should be trained in safety, sport specific training techniques and skills, psychosocial aspects of childhood and adolescence, child development and common health and medical concerns.
• Organized youth and interscholastic sports should be led by adults with knowledge of and training in monitoring for overuse injuries.

2. Pre-participation physical exams (PPEs).  Student athletes should undergo a PPE before beginning a new sport (or prior to the start of a new sports season) to screen for potential risk factors, including:

•  injury history, stature, maturity, joint stability, strength, and flexibility, which may be important for preventing recurrent injuries.
• Athletes with deficits should be referred to specialists

3. Guidelines and rule modifications. The biggest predictor of overuse injury is the sheer volume of sports activity (can measure throws or quantity of time playing/participating). The NATA recommendations:

• Youth athletes should play no more than 16 to 20 hours of sports a week.
• Youth athletes should take at least 1 to 2 days off per week from competitive practices, competitions, and sport-specific training. Breaks should be worked into the training schedule.
• Youth athletes should participate on only 1 team of the same sport per season when participating on 2 or more teams in the same sport (e.g. high school and club) would involve practices or games (or both) more than 5 days per week.  Younger than high school should have a lighter schedule.
• Rules should be modified:  *these are detailed in the report
• shorter quarters or halves
• bases closer together
• less frequent games or practices
• age-related limits on number and type of pitches for baseball pitchers
• gear-ratio limits for cyclists
• age-related distance limits for runners (e.g. 5 km at age 12, 10 km at age 14 etc.),
• limits on number of practices and length for swimmers at various levels of competitive age-groups swimming)

4. Training and conditioning programs. Proper training and conditioning, both before and during the season, may prevent overuse injuries.  In the old days kids ran the neighborhood, rode bikes everywhere and got a lot of cardiovascular exercise.  USA Triathlon encourages coaches to educate youth on the need for more cardiovascular exercise in the form of fun games and outdoor activities.

• Kids today do not have aerobic conditioning.  This should be built before throwing them into high intensity workouts.
• Youth athletes should work on general conditioning 2 months before a sport season starts.  This should include flexibility and mobility.
• As with adults, young athletes should begin to gradually increase training loads following the 10% rule, which allows for no more than 10% increase in the amount of training time, distance, repetitions, or load per week.
• Coaches should be encouraged to follow dynamic warm ups including balance, neuromuscular exercises and strengthening work.  Exercises knee hugs, high knees, hamstring kicks, frankenstein walks, side shuttle, grapevine, backward jog, walking lunges, leg swings, arm swings,  hops (lateral, fore/back, single leg), and core work (planks) are all great.
• Coaches should have an injury prevention mentality.

5. Delayed sports specialization.  There is little research that shows that year round same sport participation has negative consequences on physical growth, bit more experts in the medical and physical fitness field are calling for diversity in participation and delayed specialization.

• Participation in 1 sport may increase the chance of repetitive micro-trauma and overuse as well as muscular imbalances.  Youth athletes who participate in 2 sports that emphasize the same muscle groups are at more risk that those utilizing different muscle groups and joints.
• There is a concern that specialization in one sport leads to more burnout.

• Young athletes who participate in a variety of sports tend to have fewer injuries and play longer, thereby maintaining a higher level of physical activity than those who specialize before puberty.
• The focus for youth athletes should be to enhance general fitness and aid in motor development by participating in a number of different sports.
• Youth athletes should take time off between sports seasons and take two to three non-consecutive months away from a specific sport, if they participate in a single sport year-round.
• Athletes who participate in simultaneous (e.g. involvement in high school and club sports at the same time) or consecutive seasons of the same sport should follow the recommended guidelines with respect to the cumulative amount of time or pitches over the year.

So what can parents do?  

1. Encourage your kids to play outside - run around, ride bikes and play games like tag
2. Teach them to talk about how their muscles feel and know the difference between muscle pain and other pain.  
3. Make sure your child does a dynamic warm up before any sporting practice or game.  It is as simple as arm swings (small to large forward and backward), hips rolls (like with a hula hoop) in both directions, walking knee hugs, high knees (lifting knees up as they jog), hamstring kicks (jog and pull feet up under the butt - not kicking themselves in the back), exaggerated skips and frankenstein walks (legs kick straight out with opposite arm reaching to toes).
4. Make sure you child hydrates before, during and after activity.  Kids body temperature will ride more quickly than an adult and their sweat rates are very different.
5. Stretch after activity.
6. Make sure your pediatrician knows what sports and activities your child participates in and the weekly volume.   
7. Have a trained professional look at your child for muscular imbalances, mobility issues and flexibility issues.
8. Keep the lines of communication open with your children so if they are in pain they know it is OK to tell you.  Never force your child to play through pain - no game is worth your child’s health.

Here is to a healthy sports environment for our children.  Go team go!

Jillian Michaels must be reading this blog!

On the Today show Jillian talked about her new book and her simple steps of imagine, believe, achieve.  So maybe she did not want to plagiarize!  I still think just get on it and do.  To do you will have to imagine to get an idea into your head that you can act on.  Action first.  Just like the 330 ladies who signed up for the Freihofer Training Challenge.  They did.  We are now working to help them really believe they can do the race (of course they can).  The achieve part will happen on June 4th.  The best part will be the journey getting there.  Bobby McGee, a famous run coach, likes to create goals and targets.  Finishing the race is specific time is a target.  Finishing the race and feeling strong is a goal.  We should all be creating goals along the way - feel strong, feel proud, enjoy the lousy weather on a training day, smiling at everyone you see.  The goals are things you can control.  You can make these happen and then the chance of making your target increases as you focus less on just the time or the distance.

Back to Jillian - she is leaving the Biggest Loser and the call has gone out for a replacement.  USAT coaches got an email encouraging applications.  Unfortunately yours truly is too old - what???  BUT - Tyler Stewart, pro triathlete and LUNA pro is in the running!!  This is really exciting as she is an awesome person.  She is funny and a super athlete.  Once I get her video submission I will post and we need to start a campaign to get her on the show!  Tyler is on the far left in the picture.  Tyler has won Ironman Cour D'Alene, has the fastest Ironman bike split, and was 2nd at Ironman Cozumel last fall!! Marla Streb - former World Mountain Bike champion, US National Champion for a few years in a row and LUNA pro and current LUNA Sport head honcho is on the far right.  The others are all LUNA Chix from the Albany Triathlon team.

Making your exercise count

This is a really cool idea.  It just means taking a little time out of your day to log your activities. 

Hey ladies - have you signed up for one of the Freihofer Challenge Teams?  Join a team headed by Jenn Gish (Times Union), Kelly Lynch (103.1), or Ann Hughes (Fox23) and get ready for the Freihofer's 5K on June 4, 2011.  NO EXPERIENCE needed!  You just have to want to get moving, have fun and walk, walk/run or run the 5 K on June 4.  Sign up for the race and then choose a team.  You'll get a training shirt, VIP treatment on race day, Freihofer's products, and time with some great women.  I'll be coaching you on Mondays and Saturdays.  I have heard we might get some guest coaches in - - runners in the area are really excited about this program :-)

Freihofer's Run for Women introduces the free Training Challenge Program

This spring the Freihofer's Run for Women has introduced a new program.  It is the Freihofer's Training Challenge - a couch to 5K program - the goal is the fantastic all woman's 5K race on June 4, 2011 at 10am. 

For 10 weeks starting March 28, join one of these three teams: Kelly Lynch (WGY-810 AM), Ann Hughes (FOX23), or Jennifer Gish (Times Union).

As a team member, you’ll join your media personality and her team in a fun training program (complete with certified coach/trainer - that would be Patrick and I!) based around the Couch to 5k Training Program. Through that popular fitness program, you’ll be trained to first walk, then jog and finally run the event’s 3.1 miles. Toward that end, you’ll spend one day a week training with your team leader at The Crossings of Colonie (see training times below), another working out at a time that works best for you, and then gather with your fellow participants for a group session led by Kristen Hislop or Patrick Lynskey at 9 a.m. Saturday mornings at The Crossings of Colonie.

Those taking part will get a unique Freihofer’s Run for Women Training Challenge t-shirt, enjoy VIP treatment race day, receive nutritious Freihofer’s products, and help your team hoist the inaugural Freihofer’s Training Challenge trophy!

Sign up for the race and sign up for a team!!  Let the fun begin.  

Lake George Half Marathon and 5K on April 23

Spring is coming - it must be - please!!!  Get ready to kick off a great running season with a race at Lake George.  The race will go along the west shore of the lake.  This year the LUNA Chix Albany Triathlon team has joined forces with race director USRAHM to support the Breast Cancer Fund as the official race charity!  You can donate directly and/or participate in the race and feel good about helping the Breast Cancer Fund in its mission to prevent breast cancer. 

The LUNA Chix Albany Triathlon team wants to make it easier for you to enter the race - - use discount code lunachix for $10 off the 1/2 marathon entry or lunachix5 for $5 off the 5K entry.  Race registration is here.  You can learn more about the LUNA Chix here!

Can clothes make you fit?

On March 7, stuck inside with the lovely March weather, I saw the Reebok Easy Tone gear on the Kathie Lee and Hoda Show.  It is designed to help tone muscles and improve posture while you wear. Using Reebok’s ResisTone™ bands to create resistance when you move, the pieces combine function with style, and are available in long bra, short-sleeve and sleeveless tops, full pants, capri pants and shorts. ($55-$80) Reebok.com.  Do they work or is it great marketing?

What do you think?  what products have you used and have they worked?

Skippy Reduced Fat Peanut Butter recall

As a former Skippy Reduced Fat Chunky Peanut Butter addict I must say I am now happy that I have converted to natural peanut butter!  There is a salmonella recall up for the products - although no illnesses have been reported.   Here is the info from the FDA press release:

Unilever announced limited recall of Skippy® Reduced Fat Creamy Peanut Butter Spread and Skippy® Reduced Fat Super Chunk Peanut Butter Spread, because it may be contaminated with Salmonella, an organism that can cause serious and sometimes fatal infections in young children, frail or elderly people, and others with weakened immune systems. Healthy persons infected with Salmonella often experience fever, diarrhea (which may be bloody), nausea, vomiting and abdominal pain. In rare circumstances, infection with Salmonella can result in the organism getting into the bloodstream and producing more severe illnesses such as arterial infections (i.e., infected aneurysms), endocarditis and arthritis.
The recall is being conducted in cooperation with the U.S. Food and Drug Administration (FDA). No other Skippy® products are affected by this recall.
The product was distributed to retail outlets in Arkansas, Connecticut, Delaware, Illinois, Iowa, Maine, Minnesota, Missouri, Nebraska, New Hampshire, New Jersey, New York, North Dakota, Pennsylvania, Virginia and Wisconsin.
The affected product, which is packaged in 16.3 oz plastic jars, is as follows:

• UPCs: 048001006812 and 048001006782 (located on the side of the jar’s label below the bar code.)
• Best-If-Used-By Dates: MAY1612LR1, MAY1712LR1, MAY1812LR1, MAY1912LR1, MAY2012LR1 and MAY2112LR1 (Stamped on the lid of the jar.)

Licenses plates for bikes in NY - hogwash

Last week a Queens NY Assemblyman introduced a bill for license plates on bikes!  Cyclists in NY took action against this crazy bill.  Subsequently the bill was withdrawn - nice work everyone.

LUNAFEST raised over $5,000 for the Breast Cancer Fund and Domestic Violence and Rape Crisis Services of Saratoga County

On January 29, 2011 the LUNA Chix Albany Triathlon and NY Mountain Bike teams hosted the 10th annual LUNAFEST film festival at the newly renovated Revolution Hall. LUNAFEST was established in 2000 by LUNA, the makers of the Whole Nutrition Bar for Women, to simultaneously promote women filmmakers, raise awareness for women’s issues, and support worthy women’s nonprofit organizations throughout the U.S. and Canada. 

The doors opened at 6 with a cash bar, wonderful food from Illium Cafe, and a silent auction.  The films kicked off at 7.  It was a fantastic mix for genres and topics - something to please everyone.

The evening's tickets sales and auction proceeds went to Domestic Violence and Rape Crisis Services of Saratoga County (DVRC)  and the Breast Cancer Fund

 Team LUNA Chix Albany Triathlon

 Great food from Marla Ortega head chef at Illium Cafe with Rachel (left)

 LUNAFEST attendees

 Kate - DVRC thanking attendees

You can learn more about the films - http://www.lunafest.org/the-films.cfm

To learn more about Team LUNA Chix Albany Triathlon  check out our website and facebook page.  http://teamlunachix.com/albany_triathlon   http://www.facebook.com/#!/pages/Luna-Chix-Albany-Triathlon/110250482344846

Saris Cycling running great contest for 5th graders

2011 Saris Cycling Group Poster Contest
"Bicycling is fun. . . and Healthy too!"

This is the perfect time to teach fifth grade students about the important role bicycles play in our environment, our community, and our world. Ask each student (fifth grade only) to create a poster that reveals his or her understanding of the significant purpose bicycling can play in their community. Encourage students to think about the ways bicycles benefit their community and themselves (bicycling is fun, healthy and green). Students should make sure their poster follows the contest rules by using the checklist below. The winners will be selected by a panel of individuals from the Bicycling Industry.

PRIZES National Prize Winner: Three day/two night trip for two (parent or guardian and child) to Washington DC during the 2012 National Bike Summit (airfare and lodging included). Each state will have the following winners: First Place Schwinn Ranger Boys/Girls Mountain Bike Lazer Helmet Planet Bike Spok Light School Receives a Saris Bicycle Parking Rack Second Place Lazer Helmet Planet Bike Spok Light Third Place Lazer Helmet

Contest Rules

1. Only one winner from each school will be eligible to compete in the State contest.
2. Entry must be original artwork created by a student who is currently in the fifth grade. A student may enter the contest only once.
3. The student’s first and last name must be written or signed in the lower right-hand corner on the back of the poster.
4. Design:
   1. Poster may be done in marker, crayon, paint pens, watercolor, ink, acrylic, colored pencil, and/or tempera paint.
   2. Collages are not acceptable. (Do not glue anything on your poster).
   3. Computer or photo generated art and/or printing is not acceptable.
   4. Entries should not display the names of commercial products, companies or organizations.
5. Entry must be no smaller than 8½ x 11” and no larger than 14 x 18”.
6. Entry must be done on paper that will allow for duplication, display and framing.
7. The poster must be related to the contest theme in some way. The theme “Bicycling is fun. . .and healthy too!” must be on the poster. All words must be spelled correctly.
8. Entry should not be matted, mounted, laminated, framed or folded. Poster may be rolled and mailed in a mailing tube.
9. Submit entry by April 22nd, 2011 to your state lead.  Right now NY does not have a state lead, so submit to Heather Fortune: hfortune@saris.com This e-mail address is being protected from spambots. You need JavaScript enabled to view it .

As a result of this activity, students should develop an understanding of:

• Designing a product in light of information given.
• Explore the causes, consequences and possible solutions to persistent, contemporary and emerging issues.
• How to act on personal and social issues, develop decision-making skills, and provide them with a foundation on which to base decisions they will face as citizens.

Please attach a sheet to each poster with the winner’s name, winner’s home address, winner’s parent or guardian, teacher’s name, teacher’s email, school name, school address, and school phone. We will accept one poster per school. Please send the winning poster to your state contest coordinator.

Submit entry by April 22nd! State and National Winners contacted by May 20th (In celebration of Bike to Work Day), National Award Winner displayed on SCG website. Winners will be contacted via mail (and email). Awards will be sent out by July 1st.

LUNAFEST - film event not to be missed on Jan 29 in Troy

This year the Team LUNA Chix Albany Triathlon and NY Mountain Bike teams are hosting LUNAFEST.   LUNAFEST was established in 2000 by LUNA, the makers of the Whole Nutrition Bar for Women, to simultaneously promote women filmmakers, raise awareness for women’s issues, and support worthy women’s nonprofit organizations throughout the U.S. and Canada.

LUNAFEST is completely funded by LUNA and run by a small, dedicated group of LUNA employees. 100 percent of all proceeds are donated to charity – 15 percent to the Breast Cancer Fund and the remaining 85 percent of proceeds go directly back to hosting community organizations.

Over the years, as LUNAFEST has grown from a single annual event to more than 150 festivals each season, LUNA’s commitment to this worthwhile program has grown as well. We are continually inspired by the individual and collective efforts of women – and we are awed by the results. To date, LUNAFEST has raised over $570,000 for worthwhile women’s organizations, while raising hope and awareness for the stories of women everywhere.

This year the Albany area event will be at the newly renovated Revolution Hall next to Browns Brewing. 

Date: January 29, 2011 6:00pm                          Location: Revolution Hall, Troy

6:00pm - Silent Auction and Cash Bar open
7:00pm - LUNAFEST Film screening

Ticket Price:
$20 at the door,
$15 seniors, students and presale

The films are:
The Translator
Getting a Grip
Touch
Tightly Knit
Top Spin
Thembi’s Diary
Mother of Many
Irene
Miracle Lady
Love on the Line

FOR MORE INFORMATION:   Contact us at 518-421-0551.  Tickets available via LUNA teams, at Brown's Brewing and Sat. 1/22 we'll be at the Troy Farmer's Market.  email nylunachix@yahoo.com  for tickets and info.

This event benefits:

Domestic Violence and Rape Crisis Services of Saratoga County (DVRC)
http://www.dvrcsaratoga.org/


Breast Cancer Fund  http://www.breastcancerfund.org/

Stick with your resolutions

Did you make a resolution to get healthy in 2011?  The majority of Americans drop their resolution before the end of January.  This year stick with it by joining TEAM in Training.  You will be a goal event (triathlon, marathon, 1/2 marathon, century ride or hike), you will get coaching, you will get new friends with the same goals, and you will feel great about raising funds for the Leukemia and Lymphoma Society.

Informational meetings about the program have started.  Go to a meeting - there really is no pressure to sign up.  For some folks it takes years to get the guts up to sign up!  For some they even have to start coaching before they realize that yes the fund raising can be done.  I coached for 5 seasons before finally committing to raise the money for Mooseman in 2010.  It can be done and you would be amazed at who wants to support you.

Events  
Grand Canyon Hike - May 21, 2011 
KeyBank Vermont City Marathon - May 29, 2011 

Dodge Rock'n'Roll San Diego Marathon & 1/2 Marathon - June 5, 2011
America's Most Beautiful Bike Ride- June 5, 2011
Mooseman Triathlon Festival - June 4-5, 2011

Lake Placid Half Marathon - June 12, 2011

  Meeting Schedule

Tues. Jan 11^th, 6 pm: Saratoga Springs Public Library, 49 Henry St., Saratoga Springs, NY

Wed. Jan 12^th, 6 pm: The Desmond, 660 Albany-Shaker Rd., Albany, NY

Thur. Jan 13^th, 6 pm: Holiday Inn, 503 Washington Ave., Kingston, NY

Tues. Jan 18^th, 6 pm: Comfort Suites, 7 Northside Dr., Clifton Park, NY

Tues. Jan 18^th, 6 pm: Queensbury Hotel 88 Ridge St., Glens Falls, NY

Tues. Jan. 18^th, 6 pm: Green Mountain Rock Climbing Center, Rutland, VT

Wed. Jan. 19^th, 6 pm: Fleet Feet Sports, 76 Pearl St., Essex Junction, VT

Wed. Jan. 19^th, 6 pm: Hampton Inn & Suites, 2367 South Rd., Poughkeepsie, NY

Thur. Jan. 20^th, 6 pm: Hilton Garden Inn, 800 Albany-Shaker Rd., Albany, NY

Sat. Jan 22^nd, 12:30 pm: Fletcher Memorial Library, 88 Main St., Ludlow, VT

Tues. Jan 25^th, noon: The Leukemia & Lymphoma Society, 5 Computer Dr. West, Albany, NY

 Stick to your 2011 Resolutions!

Getting on those resolutions - at a deal

Most of us try to make at least one resolution at the beginning of the year, but oh so many don't follow through.  Take advantage of a local promotion to get some momentum going forward.  According to Women's Health Magazine, Twitter feeds and many other sources diet and exercise top the lists of resolutions.  Today Groupon is offering a deal to Capital District area residents.  The deal is on from Jan 3- Jan. 6, 2011.

Zumba, Yoga, or Pilates Classes at The Pilates Principle 

Choose from the following options:

• For $25, you get five Zumba classes (a $50 value).
• For $37, you get five yoga classes (up to a $75 value).
• For $62, you get five Pilates classes (a $125 value).

• Expires Apr 7, 2011
• Limit 1 per person per lesson. Valid only for option purchased. Must activate by 4/07/11. Must redeem classes in full by 7/07/11. Registration required. 24-hour cancellation notice. New clients only. Not valid with other offers.
• See the rules that apply to all deals.

Highlights

• Well-trained staff
• Warm atmosphere
• Each class features balance- & strength-improving exercise 

578 Loudon Rd.
Latham, New York 12110