Strada

Upcoming STRADA Events:

STRADA Holiday Party & Open House
December 13, 2006

Snowshoe Adventure
January 20, 2007

Check out our Activity Schedule for more details and other upcoming STRADA activities!

In this issue:

  • REFER A FRIEND
  • HOLIDAY PARTY & OPEN HOUSE
  • STAY ON TRACK THIS HOLIDAY
  • COLD WEATHER NUTRITION

    • REFER A FRIEND
    Refer a friend during the month of December and receive a $15 gift certificate for STRADA to be used for any service or product.

    Contact us yourself or have your friend contact us and when signed up for one of our services you'll receive your gift certificate! Certain restrictions apply.


    GIVE THE GIFT OF FITNESS
    This season give your friends and loved ones the gift of fitness! Gift certificates are available for classes and personal training sessions. While you're at it, pick up some of our great 'STRADA Wear' to keep you looking good!

    Contact us or stop by to pick up your gift certificates and check those gifts off your list.

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    December 2006

    HOLIDAY PARTY & OPEN HOUSE

    Join STRADA Wednesday December 13th from 5:30 - 9:00pm as we celebrate the Season and this year's changes here at STRADA. Bring families and friends and share in food, beverages and laughter with old and new friends. There will be raffles for STRADA services and products, so don't miss out!

    In the spirit of giving, please help us in supporting the Oregon Food Bank this Holiday season. Bring a non-perishable item to drop in the collection barrel here at STRADA and help those a little less fortunate than ourselves.

    Thank you, and Happy Holidays!


    STAY ON TRACK THIS HOLIDAY

    With the Holiday Season upon us our routines are interrupted by vacations, social events and deadlines. Don't let your exercise and healthy habits take a back seat to these distractions. Here are a few tips to help you out!



    • Find a workout partner.
      • You are less likely to skip a workout if you've made a commitment to someone else.

    • Plan your week in advance.
      • Put your workout times in your schedule and keep them just like your other appointments. Work out early in the day and you'll be less likely to 'run out of time' as the day progresses.

    • Put your workout gear together the day before.
      • Put it next to your day bag or in your car to eliminate the 'I forgot it' excuse!

    • Modify your workouts.
      • If you normally workout 3-5 times a week for 60 minutes, schedule 2 workouts of 45 minutes and increase your intensity. You'll be able to maintain your fitness level and make it though the next few weeks until you can resume your normal routine again.

    • Set a goal.
      • Look ahead to next year and set a goal to attain; a road race, cycling event, hike, STRADA snowshoe trip. By setting a goal you're more likely to keep your motivation to work out.

    Try one of these tips the next time you're tempted to abandon your exercise routine and feel better that you did!


    COLD WEATHER NUTRITION

    You may know how to dress for your outdoor winter activities, but do you fuel yourself correctly?

    Typically in the cold weather your body temperature drops and your metabolism increases to warm and humidify the cold, dry air you breathe. By increasing the humidity of the air you breathe, you end up exhaling a significant amount of water. We have a tendency to drink less water while exercising in the cold; in some instances we should actually drink more. The increase in metabolism results in a slight increase in the calories you burn. Now we're not only becoming dehydrated but we're burning more of our energy stores as well! So how do we keep going?



    An ideal food type to consume around 2 hours before you exercise is a complex carbohydrate - this will help give you quick energy to utilize as you begin your activity. While exercising it is also important to eat continually to replace carbohydrate stores. If you don't replace these stores you will most likely become more fatigued and chilled well before you're ready to stop playing. Energy bars, nuts and trail mix and fruit are easy to pack and consume.

    To keep your hydration up, drink plenty of water. Sport drinks can be helpful as well in some long duration activities. Decrease your caffeine consumption and don't drink alcohol. Alcohol will dialate your blood vessels and increase heat loss.

    Winter often brings unpredictable situations and it's important to plan as best you can. Have an emergency store of food and water - beyond what you plan to eat. Pack a dry layer of clothes in case you get wet and let others know where you'll be. A few carefully laid plans can help ensure you have a great outdoor experience.


    		  

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