Cycling officials needed!

Hi Everyone,

Could you please post the following information on your blogs, Facebook pages, websites, or forward this email to as many individuals on your contact list as possible. We need every possible outlet to get the word out.  It is likely some of you will receive multiple versions of this request but we need to act quickly as the race season starts in a month.  

Manitoba now has a Provincial Level Commissaire for road and cyclocross.  Arlene Woodcock completed this training this past month and I congratulate Arlene on this accomplishment. The goal for 2013, now that we have access to a local Commissaire trainer, is to increase our pool of officials. 

Those of you who have been around the community for many years, or even just a few years, will recognize how critical commissaires are to a smooth functioning race.  Likely you've also noticed how the same individuals man these posts from race to race.  The Manitoba Cycling Association, (OK -- I'll use the word), DESPERATELY needs more trained commissaires to officiate our races for our Road and Cyclocross events and Arlene is running a course aimed for both race disciplines over two Saturdays in April (6th and the 13th).  

Without Committed cycling officials there would be no races.   

So if you love bike racing or you love someone who loves bike racing and you are interested in helping out at races in an official capacity (or know someone who might be) please consider attending this course on April 6th and 13th.  You have until March 28th to declare you interest and further details on signing up can be found here:  http://mbcycling.ca/crossroad-commissaire-training-deadline-march-28th/

Cheers,

Kim Mitchell

MCA Road Coordinator

TWO WEEKS AWAY!

90 Day CreCon Challenge Tips... (keep checking in for more)

1. I always hear people starting a challenge by saying "I can do this for Thirty, Sixty, or Ninety days"... If you have that mentality going into something I would consider that a bad start. Think of this 90 day challenge as a way to set up some healthy habits that you can manage for the rest of your life... YES THE REST OF YOUR LIFE. 

Sure that's a long time but I think you're worth it. Don't you?

2. Different things work for different people. What you need to do is figure out what works for you. When you see a fitness model doing a certain diet (and I use that word as something that is a short term solution to a lifelong issue) and you try it but don't get the same results why is that???

You can follow the eating plan but only be getting in 2 or 3 workouts a week vs. the 6 workouts this fitness model is getting. Chances are they didn't start the "diet" when they were out of shape and before they became a model. They had been fit for years (and working their ass off at it) then tried something new or different to dial in their nutrition for their photo shoot (because they don't always look that ripped). 

Find a great nutritionist that won't pump you full of pills and get you healthy with your food choices and not chemicals.


3. PLAN AHEAD! This is a huge one. If you don't plan ahead for what you need to do then how is it going to happen? This means

• Having your gym bag in the car and ready to go at all times WITH YOUR SHOES!
• Plan you workout time and stick to it. Chances are if you feel like shi# and go to the gym, start your workout you will feel 100% better. Energy is infectious. GET SOME!
• PLAN YOUR MEALS! This means breakfast, mid morning snack, Lunch, Mid afternoon snack, Dinner and possibly an evening snack. Don't let yourself go hungry as you will gravitate to poor choices. If you have the good stuff around and readily available then you will probably make use of it. If you plan for it you will have it.  

New Years Rezo for Shezo

HAPPY NEW YEAR!!!

Its that time of year. We are coming to the end of 2012 and entering 2013. I am hearing it everywhere. You know what I mean. At holiday parties, the mall, the grocery store, and especially at holiday parties.

"This year I am going to get fit"
"I'm going to stop drinking"
"I'm going to eat better"
"I'm going to try that ____________ (fill in the blank) Diet"
"I'm going to get more sleep" (That one sounds like me)
"I'm going to lose 50lbs"

THE NEW YEARS RESOLUTION...

How many new years resolutions have you made in the past and kept (or haven't kept)? I have learned that when I focus on one thing I get it done. When I think about doing ten things at once I feel like jumping off a bridge and none of it gets done.

Narrow down your resolutions to one or two of the most important things on your list and then focus on those two.

Keep in mind that you should have very specific goals and a way to measure them. I have been getting people to write down SMART goals at the gym. Things they would like to accomplish physically, mentally, or otherwise.

The key is to keep them

Specific
Measurable
Attainable
Realistic
Time oriented

Write them down and keep them in a place where you will see them every day. Mark it on your calendar. The due date and a weekly count down (4 weeks until I run 5 miles).

Here was one of mine. I wanted to do a Muscle Up (gymnastics movement) without kipping. I can do 10 of them with the kipping motion (its like adding a bit of momentum to help get you up). I wanted to hit one with control and no kip... The goal was to get one done before Christmas.

It was Specific (Slow and controlled muscle up)
Measurable (either I did it or I didn't)
Attainable (Sure I could do it if I could do kipping)
Realistic (Well it wasn't like going to the Olympics or anything and doing it there)
Time oriented (By Christmas)

Now that I had the SMART goal I needed to work backwards and put in some technical time each day to get this done and learn from my mistakes. This took a little while and I actually hit my goal over a week before Christmas.

Once you hit your goal make sure to put another SMART one in there. This will help to keep you progressing no matter what area the goal is in.

Happy Training

Paul

September 2012 has arrived

Well... Its been a while since I have written on this blog. Things have been insane and amazing at Creative Conditioning's new training studio.

Summer is usually a slower time but we kept busy from the beginning of summer to the end and now with fall here there are several things coming into play.

Kids are going back to school and routine is about to come back into play again.



A few things we have going on at the studio are as follows...

1. More time slots are being opened up on the training calendar. What does this mean for you?
Well there will be more selection for time slots to train in throughout the week.

2. A couple more programs are coming into play. We are planning on introducing Yoga into our studio to balance out our high intensity training and conditioning workouts. At this time we are narrowing down our instructors and time slots for availability. The plan is to have 3-4 yoga classes a week.

3. Our nutrition planners have begun working on our first 30 day challenge for participants. Soon we will have a well balanced, high variety, meal selection plans for participants to incorporate into their lives. This is a plan that will get you to where you want to be and keep you there.

The one thing you have to keep in mind is that anything worth having takes time. This is not a crash diet to get you vacation ready in 30 days. This is a plan to get you healthy and ready for the rest of your life. This will be something that anyone can follow and if for some reason you cant then you just aren't at that stage yet to make the changes you need to.

4. New trainers will be joining us at Creative Conditioning. Check out the "Your Trainers" tab on the Creative Conditioning website over the next couple weeks and see who we are adding to our training team.

I am very critical of who will be training at Creative Conditioning and am not looking for people to just teach classes. The people I bring in to work with our students and community will be people I respect, trust, and admire as trainers and people.

Please post comments, questions or give us a call if you want to discuss what we are all about and why you should be training with us.

Have a great long weekend and see you soon.

Paul Dyck
204.421.8801
info@creativeconditioning.net.
www.creativeconditioning.net        

LAST OUTDOOR WORKOUT!

Hey Everyone,

Well here you go for tomorrow morning... This will be your last outdoor workout as Monday Morning will be at Creative Conditioning 970 Brazier St! Make sure to bring the usual with out as many layers. This will be the first official morning workout there and I am looking forward to it!

But for tomorrow you are still on your own and stuck outside...

1 Lap warm up around the park ALL TOGETHER. Go at an easy so you can talk while running...

2nd lap its every woman for herself! Push yourselves on this lap.

Starting behind the pavilion with your water and gloves for some more running fun.

1 Lap 15 Burpees

1 Lap 10 Burpees

1 Lap 5 Burpees

1 Lap 30 Push Ups

1 Lap 20 Push Ups

1 Lap 10 Push Ups

Core Work out in front of the pavilion.

Dead bug 30/side

Plank 2 minutes

Bicycle 1 minute

Crunches (elbows and knees coming together each rep) 30 reps

side bridge 1 min/side

Oblique crunches 30/side

And thats all ladies... Have a great workout.

Paul

P.S. for those of you not following the blog take 5 freakin minutes and sign up as a follower ;-)p

Wednesday May 23rd

Warm up 1 lap of the park.

2nd lap of the park TT (Time Trial) Record time

15 Burpees
15 Air squats (Ass to the ground)
15 Push Ups
15 Box Jumps
15 Dips
15 Tuck Ups (squat down jump as high and explosive as you can and bring your knees up to your chest)

As many rounds as possible in 25 Minutes!

Finish off with 5 min of core from Plank/Side bridge position. DONT DROP!

Use any combination you choose but stay up

Plank, Side bridge, Knees to elbows, Oblique crunch from side bridge, X-C Ski, Opposite knee to elbow, Push ups, Leg abduction HAVE FUN WITH IT!

The gym is almost done. One more inspector to impress. Cross your fingers. I hope we can be inside this friday!

Paul

Friday May 18th

Warm Up

30 Jumping Jacks
30 Air Squats
30 Mountain climbers
30 Squat Jumps
5 rounds of all four exercises.

Running 1 lap of the park (1.2 Miles)

Incline sprints at the foot of the bridge to the top x 10 Easy Jog on the way down.

Main Sets...

Set 1
10 Burpees Every Minute on the Minute for... 10 Minutes ;-) (Do it with a smile and it will feel easier)

Set 2
20 Hip Hikes (Per leg)
20 Deep Squats
20 Dips
20 Reps of Lateral Bounding
20 Sit Ups
As Many rounds as possible in 10 Min (Once again doing it with a smile makes it feel easier)

Enjoy the park as you are almost out of there.

Paul