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February 2009
LET'S GO PLAY!
Come Join us for an Evening on Mount Hood!
On February 28 we will be heading to Mount Hood for an evening of night skiing or snowboarding - you choose. We will meet at STRADA and carpool up to Ski Bowl to cut up the slopes under the stars.
It's that simple.
Some details:
- Tickets for Ski Bowl are $26 (REI member cards will get you a discount.)
- If you need to rent equipment you can receive a 10% discount on rentals at The Mountain Shop on NE 7th and Broadway; just mention you are with STRADA. (Rentals should be fitted at least the day before.)
- We will leave STRADA at 2pm.
- Night ski starts at 3pm - We'll plan on heading back between 8 - 9pm.
- We will carpool and split the cost of fuel and parking.
- You are responsible for your own gear, food etc.
If you have never tried skiing, snowboarding or night skiing here is a great opportunity to go out with a group of great people and just have some fun!
There is no fee for this, but
please sign up so we can plan accordingly. Hope to see you there!!
Join STRADA Saturday, March 14th as we head to Mount Hood for another day of play in the snow - this time SNOWSHOEING!
 Basics: We provide the transportation, guide, lesson and snacks for a day of fun. You provide the desire and energy to explore the great outdoors. This
route is appropriate for all levels of snowshoers!
The Trip: We will snowshoe from the Frog Lake Sno-Park out to Twin Lake, where we will enjoy lunch and a break. After lunch, we will retrace our steps and return to the Sno-Park - around 5 miles round trip.
Be Prepared: Bring appropriate winter clothing for hiking, snowshoes*, lunch, water, camera, etc.
Departing: STRADA - 8:00am
Returning: STRADA - 4:00pm
Cost: $60.00
Click here
to register or for more information.
*Snowshoes available at an additional cost. We can provide these for you if you need them.
Continuing where we left off last month in our Components of Fitness Series, we tackle the last two pieces of the puzzle: Strength and Body Composition...
STRENGTH
Strength is defined as the maximum force a muscle or muscle group can produce. There are many reasons to implement a strength-training program - regardless of gender - but not all the benefits are commonly known. It's probably obvious
that you will increase your muscular strength, but what else happens?
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Correct postural imbalances
These are some of the most important aspect of strength-training that are typically over looked. Because there is often a misconception about the effects of strength training (like 'bulking up') many people, especially women, are deterred
from starting. Unfortunately women are often the ones who could benefit the most. They tend to have slower metabolisms and the increased risk of osteoporosis (decreased bone density.)
During the first 2-3 weeks of strength training there is a neural adaptation that occurs which accounts for most of the strength increases. This phase consists of small (synergistic) muscles becoming more efficient at contracting and
producing force. Once these muscles are effective at controlling movements the primary movers (large muscle groups) will begin to elicit strength gains.
The Program:
In order to maximize strength gains it's vital that an appropriate program is implemented. A typical strength only program will consist of:
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2-4 minute rest periods between sets (depending on experience and fitness level)
The difference in rest periods is to enable the prescribed number of sets and repetitions (training volume) to be met - the more reps the LESS rest between sets. The program should also progress as plateaus are reached. In a strength
program this is achieved by increasing the weight by 5% once 12 reps are correctly preformed on multiple sets.
BODY COMPOSITION
This element of fitness simply indicates your body's percent of fat free mass (bones, muscle, organs..) verses fat mass. While body composition is relatively simple to describe it can sometimes be difficult to alter - mostly because there
are multiple variables involved such as nutrition and activity levels. Both elements are very comprehensive topics, so to keep it simple we have listed 7 tips for optimal nutrition:
Back to Earth:
Eat less processed foods. A tip for carbohydrates is to evaluate the grams of fiber per serving. If a product has >
3 g of fiber per serving it is most likely a good choice.
Eating Rainbows:
To increase your chance of getting most of your vitamins and minerals eat colorful. Aim to get at least 5 colors of both fruits and vegetables every day. Blueberries, blackberries, sweet cherries, and black plums are all among the
highest in total antioxidants.
Limit Your Legs:
When picking a protein source typically the less legs the better. Fish, turkey, and chicken are ranked among the best.
Three for Three:
Consistently eat every three hours with a balance of all three macro nutrients (carbohydrates, proteins, and fats).
Eat Breakfast:
You need the energy, especially if you're working out in the morning; it will also start your metabolism moving for the day.
Hydrate:
A general guideline is to drink .5 to 1 oz per pound of body weight every day.
Don't Waste Your Hard Work:
To maximize gains and jump-start recovery how you fuel your body after your workout is critical.
When: < 45 minutes post workout
What: A combination of carbohydrates and protein with a 2:1 to 4:1 ratio
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