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CONTENTS MIDWEST EVENTS WOMENâ€™S ANNUAL 2016
Fighting Midlife Weight Gain
Gear for Active Women
YWCA- Celebrating the strength of all women
Essentials for Ladies who TRI!
Why Girls Need Their Own Teams
Annie Gibson // Runner
www.midwestevents.com PUBLISHERS | OWNERS Terry and Brigid Thompson firstname.lastname@example.org email@example.com
Women’s Only Calendar
EDITOR Jenn Barnett firstname.lastname@example.org Advertising email@example.com Editorial and Photography Submissions firstname.lastname@example.org Subscriptions and Customer Service email@example.com
Active Kid’s Calendar
Healthy is the New Skinny
Contributing Writers Gaby Bunten Nicole Cueno Dr. Marie-Christine Leisz Jamie Lynndale Val Schonberg
Midwest Events magazine is published 6 times a year by Midwest Events, LLC. Reproduction in whole or in part without written approval is prohibited. Submission of manuscripts, including drawings, sketches, photography or other artwork to Midwest Events magazine is the author’s warranty that the material is in no way an infringement on the rights of others and that the material may be published without additional approval. Opinions expressed in this magazine are those of the authors and do not necessarily represent those of the publishers, sponsors, advertisers, or anyone else. The publisher is not responsible for mistakes listings howsoever caused (including due to printing errors on our part), and readers are advised to contact the sponsors identified in listings to ensure the information is correct. Sports can be strenuous and readers are advised to seek the guidance of a qualified medical professional before beginning any sporting activity.
On the cover: Annie Gibson at the St Paul Trail Marathon; photo by Midwest Events
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YWCA Celebrates the Strength of ALL Women by Nicole Cueno
As multi-sport events are becoming increasingly popular, especially among women, the YWCA of Minneapolis Women’s Tri race management team and I want to examine how to be more intentional about creating a welcoming environment for all women, especially racially diverse women, at the Women’s Triathlon. An important aspect to creating this environment is to open a dialogue. As the largest sprint and only all-women’s triathlon in Minnesota, and representing the YWCA of Minneapolis, we know it is important to fully represent our mission and be engaged in these conversations. The most constant, overarching goal for the YWCA of Minneapolis Women’s Triathlon is directly tied to the mission of the YWCA – eliminating racism and empowering women – and the mission of the race – to celebrate the strength in all women. While the Women’s Triathlon exemplifies the empowerment of women and celebrating strength in women, there is still more work to be done to increase diversity. Over the years, this race has engaged record numbers of women over 50, has included girls as young as 11, and has introduced hundreds of first-time participants to the sport annually. Yet the YWCA strives to exemplify its full mission, and ways to make the Women’s Triathlon more inclusive. The sport of triathlon lacks racial diversity, and is largely lacking outreach and inclusion of women of color in the sport. We want to work toward eliminating racism and celebrat06 www.midwestevents.com
ing the strength in all women. In an effort to examine how the YWCA can engage diverse communities in the Women’s Triathlon, I spoke with past participants, both first-time triathletes and veteran triathletes. They shared their overall experience of the race and provided suggestions for encouraging greater racial diversity of women in triathlons. Choua Yang competed in her first YWCA Women’s Triathlon in 2013 and has four races under her belt. She has witnessed the growth of diversity within the race, but would like to see more women of color competing alongside her. “As a woman of color, diversity means a lot to me. During my first triathlon I did not experience a whole lot of women of color, but this past triathlon it was great to see more women of color and the different age groups, athletic abilities and sizes of women and girls compete!” “With me being Hmong, it’s always been important for me to expose the Hmong people to different sporting events,” Choua notes. “Within the Hmong community in Minnesota and in the US, I have not met any other Hmong women or girls who have competed in a triathlon. So it’s been pretty cool being one of the firsts, and my goal is to get more Hmong women involved. One of my Hmong friends competed in her first triathlon this past summer, and I’m trying to get my first cousin to join this summer.” While the Women’s Triathlon is diverse compared to other triathlons, the YWCA is working to engage women who may not have considered this race or the sport of triathlons in general. There is support for first-time triathletes and free clinics focused on triathlon basics to help those new to the sport learn about equipment, training, and race preparation.
Irene Quarshie, YWCA of Minneapolis Board Chair and first-time participant, was impressed with all of the training options available to help her prepare. “The support from the YWCA was second to none! From the swim lessons to boot camps to practice runs, it was all amazing and made Tri completion feel achievable. Registration was simple, packet-pick up was convenient and overall communication was spot-on.” The YWCA Race Management Team strives to provide top-level support to help participants approach their training and the race more openly. The additional training opportunities allow participants to connect with others, learn and gain confidence, and start to believe in themselves as athletes and triathletes. Women meet other racers with different abilities and experience with the sport, and feel empowered to challenge the assumption of who can compete in a triathlon. MK Xiong, who also completed her first triathlon last year, noted that we need to get away from the stereotypical view of what a triathlete should look like. “There are definitely barriers or disparities that need to be broken about the type of people that participate in triathlons. One suggestion would be to have like-leads who seek out minority populations and get them involved in the event.” Breaking down the barriers around multisport events and fostering a community of racially diverse women interested in connecting and trying something is just one way of becoming more inclusive. Creating concrete ways for women to connect with
the mission of the organization is another. Irene noted that this is an area where there’s more concerted work to be done. “We have a decent start, but the opportunity to engage diverse communities in the race is immense.” In response to a desire to connect with each other, the YWCA is offering a Google email group explicitly for women of color training for the Women’s Triathlon this year. We want to begin a dialogue on triathlon participation, but also nurture a deeper conversation about healthy lifestyles and the health and wellness of racially diverse communities. In an effort to reduce financial barriers to the sport, the YWCA provides limited scholarship support to help encourage more women to participate. Scholarships help to offset the cost of registration as well as additional training opportunities. The importance of diversity within the YWCA of Minneapolis is demonstrated in its programming, staff and Board of Directors. The YWCA is led by an all-female Board of Directors with 41 members, representing women leaders in corporate, government, and non-profit sectors. Currently, 38% of Board members identify as women of color. YWCA of Minneapolis Racial Justice Programs engage, connect and lead the community in eliminating racism through community events, workshops and trainings that empowered 7,200 diverse individuals to take action to eliminate racism in 2014-2015. For more information about the women of color Google email group, scholarships, or to engage in this dialogue, please contact race management at triathlon@ywcampls. org. Please join us on Sunday, August 14 at Lake Nokomis. Registration is open now.
Nicole Cueno, YWCA of Minneapolis Women’s Tri Race Director& Endurance Sports Coordinator. firstname.lastname@example.org
Why Girls Need Their Own Teams by Dr. Marie-Christine Leisz photos by Kent Baumgardt
...participation in sports does wonderful things for females of all ages...
In last year’s Women’s Edition of Midwest Events, I discussed how participation in sports does wonderful things for females of all ages. In addition to higher fitness levels than their less active peers, girls involved in sports have better social skills, self esteem and higher graduation rates. They have lower incidence of teen pregnancy and are less likely to use drugs and alcohol. Women who participate in sports have lower rates of depression, high blood pressure, diabetes and even cancer. A major goal of a young female’s participation in sports, should be ensuring she remains active throughout her life to reap these benefits. How do parents accomplish this when there are so many other activities available to their daughters today? A big factor influencing continued interest in sports, is the positive experience girls have early on. As the number of girls and women participating in sports increased since the enactment of Title 9 in the 1970’s, factors influencing a positive experience have been a topic of interest. It has been determined that girls respond differently to coaching, their reaction to winning and losing is different and they are motivated to remain in sports for different reasons than their male peers. These differences appear to physiologically based and something good coaches need to be aware of working with female athletes. In her book, The Female Brain, psychologist Louann Brizendine describes how the 10 www.midwestevents.com
hormonal differences between females and males influence brain function. What she found relates to gender difference in sports. In general, males athletes respond to action, females respond to feelings. Males need to know what to do, females need to know why. Males tend to want to be the “star” of the team, females want to be part of a team that gets along. Males are attracted to the competitive aspects, while females are motivated by the social opportunities sports provide. In 2015, I had the privilege of sponsoring the first U23 (17-22 years of age) femalesonly cyclocross team called Women’s Cyclocross Project. This team was founded by Corey Green of Cincinnati, Ohio. I was interested to know why he established the females-only team. He said that he found what Dr. Brizendine described; his 17 year-old daughter and her female teammates, needed a different atmosphere for successful cyclocross training and competition than their male teammates. Corey found that when they competed on the mixed-gender teams, management decisions were usually based on the needs of the boys, not the girls. The girls were not as forceful asking for upgrades in equipment, changes in mechanical adjustments or gearing modifications on their bikes. He found that if the boys had a bad race, they got mad and were very verbal about the experience. If the girls did poorly, they got quiet and needed time to process before they could discuss their performance and what went wrong. The girls were much more encouraging of each other than the boys. He noted that the boys who won celebrated as individuals, but the girls who won were more comfortable celebrating as a team.
The greatest example of female team support I have ever witnessed came at the Derby City Cyclocross Cup race in Lexington, Kentucky, in November, 2015. I am lucky to have the pictures to prove it. If you know cyclocross, you know anything can happen at any time. Kennedy Adams and CJ Karas of Women’s Cyclocross Project were having a great day and leading in first and second position. Kennedy was one minute ahead of CJ when she had big mechanical problem. Just yards before the finish, a stick got wedged in Kennedy’s derailleur breaking it, and she could not ride her bike. The finish line was within sight so she got off and began running, carrying her bike. CJ caught her. Instead of passing her for the victory, she slowed down and rode beside her, encouraging her on. As she said later, she did not feel right about passing her because she thought Kennedy earned that win. The third place rider came up fast behind them. The girls noticed her and Kennedy told CJ to go. The third-place girl just edged CJ at the finish line! This dramatic display of sportsmanship and teamwork the two Women’s Cyclocross Project riders exhibited was the talk of the race. I imagine their parents were more proud of the girls than if they had finished one and two. Kennedy showed persistence in the face of adversity and CJ demonstrated commitment to her teammate. Perfect lessons for future success in life!
Dr. Marie-Christine Leisz is a Physical Medicine & Rehabilitation and Sports Medicine Physician at the Running and Endurance Sports injury Clinic, Courage Kenny Rehabilitation Institute.
WE'RE TEAMING UP TO
RUN AND EXPERIENCE
June 23rd 2016
AUGUST 20TH 2016
Fighting Midlife Weight Gain Midlife weight gain is common, but is it inevitable? The complaint I often hear from women goes something like this: “I never used to struggle with my weight. I’m active and eat well, but since I turned 40, the weight just won’t stay off like it used to.” For the health-conscious individual, this can feel extremely frustrating. In addition to battling challenges with negative body image, concerns with overall health related to increasing waistlines become overwhelming for women in their 40’s and beyond. Why do women experience midlife weight gain? A common misunderstanding is that hormones are to blame for midlife weight gain. Although the menopause-related shift in hormones contributes to the problem, lifestyle and aging play a significant role. As women age, there is a gradual loss of muscle mass or lean tissue, which is more metabolically active. Behavioral factors such as stress and the tendency to move less, sleep less, and increase alcohol and food intake also change as women reach midlife. “But, why am I gaining all this belly fat?” Numerous studies demonstrate that the change in hormones during the menopause transition is associated with an increase in body fat and more specifically 14 www.midwestevents.com
an increase in abdominal or visceral fat. This type of fat is a concern as it is related to several adverse health problems, including cardiovascular disease, diabetes and some cancers, including breast cancer. Visceral fat also contributes to increased inflammation in the body potentially resulting in insulin resistance and further weight gain. Coincidentally, dieting or restrictive eating (at any age) has also been shown to contribute to an accumulation of abdominal fat upon weight re-gain. Therefore, midlife weight gain becomes “a perfect storm” of sorts with the convergence of behavioral factors, aging, and shifting hormones. What can women do to counteract unwanted weight gain? Prevention is the key! Minimizing fat gain and maintaining muscle by getting back to the basics of healthy eating and regular exercise are essential for attenuating midlife weight gain. So, do we need to just “eat less and exercise more”? 1. Eat Wisely. Many of the female athletes I work with don’t eat enough to begin with and their body has consequently “learned” to become very efficient with the low amount of calories eaten. Others fill up on easily-digestible, processed foods (including energy bars or highly processed powders and supplements) and wonder why they can’t lose weight with such a low intake. And others struggle with the cycle
5K & 10K All Women’s Run, 5K Co-ed Walk
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Register Now @ www.unleashtheshe.com of “diet at breakfast, diet at lunch and blow it the rest of the day.” So, the message: “eat less” is often misunderstood.
most notably resistance and strength training exercise, is critical for slowing the loss of lean tissue and preventing weight gain.
Instead, focus on eating wisely. It has been shown that women who were successful with weight loss and weight management goals used food journals, ate out less, and ate at regular intervals during the day. Also, eat more nutrient-dense foods, including fruits, vegetables, whole grains, lean meat, fish, beans, yogurt, nuts, seeds, avocados, olives and olive oil.
Midlife weight gain is complex and not easily explained by the effect of one thing, such as hormones. This is an ideal time for women to reassess their health and weight management goals with the support of a qualified medical provider or dietitian. Women can find many helpful resources and certified practitioners on the North American Menopause Society (NAMS) website at www.menopause.org.
2. Regular exercise. For the sedentary individual, the message to “move more” may be helpful. In fact, physical activity has been shown to be the single most important factor in preventing age-related weight gain. But, for the active woman, what does this really mean? Too often, I see women running, biking, accumulating “steps” and interpret this message as “just run more, bike more, and accumulate more steps” yet still struggle with weight. While there may be benefits to doing more (for training purposes) adding in a variety of activity,
Val is a Registered, Licensed Dietitian who is Board Certified as a Specialist in Sports Dietetics and the only dietitian in Minnesota certified as a North American Menopause Society (NAMS) practitioner. She is the founder of EnlightenU Nutrition Consulting and enjoys enlightening recreational and competitive athletes about food, eating and overall wellness. For questions or additional information, you can check out her website at www. enlightenUnutrition.com or contact Val directly at 612-865-6813.
r a e G
for Active Women
LifeStraw Go Filter Bottle www.lifestraw.com $29.95 Have clean drinking water on hand with the 22 fl. oz. LifeStraw Go Filter Bottle. The built- in filter straw lets you fill up at a river or stream. Filters up to 264 gallons (1,000 liters) of water down to 0.2 microns • Removes 99.9999% of waterborne bacteria (> LOG 6 reduction) • Removes 99.9% of waterborne protozoan parasites (>LOG 3 reduction) • Zero aftertaste; no chemicals or iodine • 23 ounce leak-proof bottle made of durable BPA-free Tritan
CW-X VersatX Running Bra www.CW-X.com $55 The spring 2016 CW-X collection will include the new Constellation print VersatX Running Bra, which uses CW-X’s patented Soft Support - balancing comfort with optimum support and motion control, even in high impact activities.
CW-X Expert Tight 3/4 Length www.CW-X.com $75 New for spring 2016, the original Expert Tight, staple of the CW-X collection, will debut a new 3/4-length style for women, in black with yellow, grey and pink stitch. Expert tights use CW-X’s patented technology to provide targeted support to the quadriceps, hamstrings, and knee joints for improved performance and recovery.
Motivate Wrap www.momentumjewelry.com $18.99 MSRP (+$5 for customization) Momentum is a line of workout-friendly motivational jewelry including wrap bracelets, foot notes, suede cuffs, necklaces, headbands, and earrings. These products blend function with purpose. All of Momentum’s products are intended for active use. They are lightweight, non-tarnishing and more importantly, can be personalized by each consumer for their individual encouragement. Each piece is custom designed and carefully handcrafted in the U.S.
2XU Pregnancy and Post Natal Compression Tights www.2XU.com MSRP $129 Designed specifically for pregnant women and for postpartum recovery, these tights are designed to increase blood circulation from the feet to the growing baby. Features include graduated leg compression enhancing blood circulation, extra powerful PWX fabric targeting lower back to support upper body and enhancing posture and breathing, pelvic floor support by double layer 70D compression fabric. Styles of tights and shorts will be available in February 2016.
Nicaragua Active Bag Gym Bag for a Cause www.activyst.com $138 It’s made of a bright, unique, and water-resistant “macen” material from Activyst’s birthplace of Nicaragua. It’s durable and water resistant, with thick interior lining and is reinforced on the bottom. Pockets for Yoga mat, Shoes, Water bottle, Laptop/tablet and Cell phone Activyst donates at least 10% of profits to promote girls’ sports and physical activity programs. Their motto is “Strong Girls create a Strong World”.
The New Xinglet Lite LEDTM www.amphipod.com MSRP $35 The lightest Xinglet yet, featuring a high-brilliance reflective design with flashing strobe LED. ·360 degree reflectivity in an extra-lightweight, ultra-minimalist strobe Vizlet design ·Front and rear booster zones enhance low-light reflectivity ·Includes versatile, repositionable Flash Dot LEDTM ·Up to 100% more reflective area than standard running vests ·Durable and soft stretch strap construction for superior ease of movement ·Airy patented design won’t trap sweat and is easy to clean ·Custom dual front access quick-clip release for fast on and off ·Overnight relay-ready! www.midwestevents.com 17
Essentials for ladies who TRI! By Gaby Bunten
When I began my triathlon career six years ago, I admit to researching the most popular gear that every triathlete should own. If anyone can relate to researching or analyzing gear, it’s a fellow triathlete. We love our gear! However, over my career, I have developed strong opinions on products that work great and others that don’t live up to my expectations. Here are a few essentials that I always have in my tri bag! First and foremost, I will highlight nutrition products best suited for women. There are several products on the market today that are designed specifically for women and right so! A woman requires a specific set of nutrients and a specific amount of nutrients to accommodate our physiology.
Favorite Nutritional Products OSMO Nutrition is essential for a successful workout, race and recovery. Osmo Nutrition provides hydration and recovery fuel specifically for women, including their Active Hydration and Acute Recovery mixes. My favorite electrolyte supplement that I both train and race with is their Strawberry Women’s Hydration Mix. For post workout, I love the honey and spice flavored Acute Recovery for Women with water, almond milk, or I have also added in a shot of espresso with ice after morning workouts for a protein-fueled kick. http://osmonutrition.com/store/products.html?cat=women Picky Bars I have tried numerous gels, bars, chews and bites. However, I have yet to find a product that settles as well as these. Picky bars are formulated to contain a 4:1 carbohydrate to protein ratio for proper fueling before, during and after a workout. This ratio is designed to top off glycogen stores, aid in muscle recovery and most importantly, and digest easily. They contain whole food ingredients without added sugar or preservatives. My favorite bar is “Cookie Doughpness.” I have a thing for their creative names and cookies, of course. https://pickybars.com/ingredient-science/
Top Apparel Picks Apparel for an athletic woman is tough to find. Well, apparel that actually fits us that is! If you are like me, you have tried on countless kits, swim suits, even jeans that just don’t fit quite right. However, after countless fashion shows held in changing rooms, I have discovered two brands that work for me! Here are my top two picks: Jolyn Swimwear When I go to the pool, I absolutely always have Jolyn swimwear on hand. Not only, do they create feminine suits, but they actually fit an athletic body type. Personally, for indoor swim workouts I swear by their “fixed strap onesies.” When I go outdoors, I tend to stray more towards their “solid fixed strap” two pieces. I swear by Jolyn, as it stood the test of several training trips for collegiate swimming with countless hours spent in the pool. My suit lasted a full year without stretching or fading this past season. 18 www.midwestevents.com
SOAS RACING Gear Who has wiggled into a tight tri kit and felt somewhat like a stuffed sausage? Well, I certainly have. Spandex can be scary! Luckily many companies today are creating women’s specific triathlon apparel to ease that fear. It’s important to look for apparel that will leave you comfortable and confident come race day. My top pick for tri shorts and kits come from SOAS. SOAS only makes women-specific triathlon and cycling apparel. Their gear includes various flattering and fashionable combinations of shorts and tops for race day. My favorite is the tri tank and shorts, which feature an elastic-free waistband for greater comfort and a more flattering look. The top has a built-in bra, longer length for coverage and multiple pockets large enough to hold nutrition products or water bottle. www.soasracing.com
Best Piece of Technology Garmin 920 XT: I may not always have this product in my tri bag, but I certainly always have it on my wrist. My favorite piece of technology is my Garmin 920 XT. It’s sleek and slim with interchangeable wristbands in a variety of colors. I have the red and white as well as green and blue bands. The watch can take you from start to finish of a race with all the bells and whistles you’d want for training. It’s triathlon specific piece is something to marvel at as it can take you from the swim, T1, Bike, T2 and Run while tracking splits. Garmin’s 920XT offers swim modes for both pool and open water, and can differentiate between what stroke you’re swimming and your stroke count. It will track “running dynamics” will track your cadence, vertical oscillation and contact time with the ground. If you use an ANT+ power meter on the bike, the 920XT will display all your wattage data. https://buy.garmin.com/en-US/US/into-sports/running/forerunner-920xt/prod137024.html When you are packing your tri bag tomorrow consider looking at a few of these products. I swear by each nutritional product, article of clothing and piece of technology that I have provided! Trust me, I have had my fair share of trial and error with each of these. If you catch me at a race this summer, be sure to let me know how these products work for you! Happy Training to you all!
Gaby holds a Bachelors of Science in Exercise Science from Iowa State University. She has competed for over 9 years in competitive swimming. She is an USAT All-American Triathlete; 70.3 World Championship qualifier; two time Age Group World Championship qualifier and is an endurance coach and personal cheerleader for Final K Sporting Services. Gaby’s mantra is to help ANY level of athlete TRI something they never thought imaginable through trials, smiles and miles. Contact Gaby at gabunten@gmail
Annie Gibson // Runner For this year’s women’s annual we sat down with Annie Gibson to talk about how she got started running and how anyone can be a runner.
When did you start running? I grew up in the Quad Cities in Iowa and my family was always involved in running and outdoor activities. My youngest brother was in track and cross country in high school and college, so I enjoy cheering on the runners as a spectator as well as being out there myself. They inspire me. My husband and I like being outside with our kids. We believe it is important to be an example to them by choosing to go outside and enjoy the variety of activities. There is so much to do in this area. It is important to be active. My kids even do a few fun runs each summer. This winter I am on the treadmill, doing yoga and trying snowshoeing. But I know by Spring I will be raring to get outside again. You said the St. Paul Trail Marathon (cover photo) was your most memorable race, tell us more about that. Yes. That was my favorite race of all the ones I’ve done. It was an exceptionally friendly race, and so much fun. The vibe was great. At packet pick up, an Endurance United volunteer answered my questions and took me over to a map to point out certain areas on the route to be aware of. During the race I realized he gave me legitimate warning on the hills. There was one very steep, narrow hill that was single file. I was a little worried that other runners would want to get by me, but it was hard for everyone with a lot people sitting down when they reached the top. The comradery of the runners stands out. I was walking one stretch and a good runner actually stopped racing and asked if he could walk with me. He saw by my purple shirt that I was with Team in Training. He knew about 20 www.midwestevents.com
the team and stayed with me chatting for about 2 minutes. That kind of support really keeps you going. When I signed up for the Team in Training Series, I hadn’t realized this was a trail run. I was nervous about it. But the best thing was I discovered I really enjoy trail running. By a happy coincidence Lebanon Hills Park is near my home and I did training runs there. Every run was different because the park is always changing with the seasons. This became my “me time”. The Monster Dash Half Marathon was memorable in that it was the longest race I’ve done. It was cold and rainy, but crossing that finish line felt great! You did this race as part of Team in Training? I have participated in the Be the Match 5K for years in support of my father. He has battled leukemia (he is doing well now) and had a stem cell transplant in 2011. So Team in Training and the Leukemia & Lymphoma Society is a cause that is close to my heart. In May I signed up to do the Team in Training three event series: Torchlight 5K, the St. Paul Trail Marathon 10K and the Monster Dash Half Marathon. So basically I went from 0 miles to a Half Marathon in 6 months. Believe me, I never consciously chose to go that far on foot before.
A running support network can be so important, who is yours?
What was your favorite running experience?
My family, of course. Having a full time job as well as being a wife and mother of 2 young children can limit your training time without support from your family. To have my parents, husband and children cheering me on at the races is exciting. My brother Charlie is an elite runner and it is great to be able to talk with him about shared experiences, even though he is about 3 times faster than I am.
One of the most inspiring moments happened at the Be the Match 5k in May. I was running and walking. Just before the finish a woman caught up to me and said, “I’ve been trying to catch you the whole time. You kept me going.” To have her say that to me was so inspiring. That is what other runners do for me too, so I make a point to encourage runners the same way. It’s a little thing, but it makes a difference.
Joining Team in Training was the first time I had a training schedule and a running group. There were seven team members with 2 coaches, Jenn and Brian Hisle. Before each practice I would look at the schedule and it seemed overwhelming. But I said to myself, just go out and see what you can do. Anything is better than nothing. I felt accountable to both the cause and the team and so that did motivate me. It seemed like every practice, I would say, I can’t do this. But then I would start and do whatever I could, and realize I could do more than I thought each time.
I know I don’t necessarily look like a runner. But just because you don’t look like a Runner’s World model, you can be a runner! Sure it is intimidating when you put on your running clothes and first head out, but I have to say I didn’t have a single negative experience, from getting fit for running shoes, through training and at the races.
There were training runs 2 times a week at a variety of sites around the Cities. A great takeaway from the training this summer was to learn of the variety of events and places to go in the area. I found so many new places to run.
It doesn’t matter how fast you go, or when you finish. It is so gratifying to finish. When you think about how hard you had to work to do a race, it is a tremendous accomplishment. I am honored to be included in the magazine and hope I can inspire someone else to get out and try some races.
Have you had any injuries? During training I developed tendinitis in my knee and hip. So I was off for 2 ½ weeks. This was right at the time when we were doing our longest half marathon training runs. So before the half marathon race the longest I had done was 9 miles. What is on your bucket list? The Disney World 10K or maybe the Half Marathon. My brother did the marathon in January and seeing his photos made me want to be there too. I have thought of doing a Duathlon, but will have to work on my biking. www.midwestevents.com 21
Women’s Calendar ***Dates subject to change. Please consult race websites for updates.
Go Girl Run Half Marathon/5K 4/9/16 Springfield, MO http://ultramaxsports.com/races/gogirlrunsgf
Leading Ladies Marathon 8/21/16 Spearfish, SD www.leadingladiesmarathon.com Women Rock 5K, 10K, 1/2 Marathon 8/27/16 St. Paul, MN Post race party at the finish line. Team Ortho Foundation www.womenrockmn.org
Unleash the She 5K/10K 5/1/16 Rochester, MN 5K/10K All Women’s Run, 5K Coed Walk, KidsK, $5 from each Go Girl Run 1/2 Marathon/5K registration goes to MOCA, MN Ovarian 9/14/16 Kansas City, MO Cancer Alliance. http://ultramaxsports.com/races/gogirlrunkc/ www.unleashtheshe.com/rochester.html Run with the Housewives 5/8/16 Maple Grove, MN Family friendly event that benefits Wishes and More, granting wishes to kids with terminal illness & life-threatening conditions. http://charitablehousewives.com/ Komen Race for the Cure 5/8/16 Bloomington, MN & Sioux City, IA 6/11/16 Moline, IL 6/25/16 Brainerd, MN www.raceforthecure.org Run & Ride Valleyfair 5/14 to15 Shakopee, MN Half Marathon, 10K on 5/15, 5K & 1 Mile on 5/14. Run under and around Valleyfair attractions before it opens, then enjoy the park. Single day admission fee to park is included with half marathon and 5K entry. www.runandriderace.com Divas Half Marathon/5K 5/15/16 Branson, MO Enjoy this glam running series. All participants receive pink tutus. www.runlikeadiva.com Gildan Esprit de She 5K & Fitness Jam 8/4/16 Maple Grove, MN Happy hour begins with a fun run and ends with a post-race lifestyle market. Gift Bag www.espritdeshe.com/events/run/ maple-grove Go Far Women 1/2 Marathon/5K, 10K 8/20/16 South Fargo, ND Portion of proceeds goes to the Essential Health Newborn ICU. www.gofarwoman.com 22 www.midwestevents.com
Women Run the Cities 5K/10K/10M/1M 9/25/16 Minneapolis, MN One of ESPN’s top 5 races for women in the country! Supports the Ann Bancroft Foundation Dare to Dream Program for Girls, Dream Maker Awards and the CREW Network Foundation. www.womenrunthecities.com Unleash the She 5K/10K 10/23/16 Bloomington, MN 5K/10K All Women’s Run, 5K Coed Walk, KidsK, $5 from each registration goes to MOCA, MN Ovarian Cancer Alliance. www.unleashtheshe.com/bloomington.html Chick-uamegon Women’s 5K/10K 11/5/16 Ashland, WI Everyone receives a Tiara and a finisher medal. Prizes for the most bling, so come dressed to win! www.chick-uamegon.com Chocoholic Frolic 5K/10K 12/4/16 St. Paul, MN www.chocoholicfrolicrun.com
Start Bike Racing Ready to take your cycling to the next level? www.startbikeracing.com Minnesota Cycling Federation www.mcf.net USA Cycling - Club/Event Listings www.usacycling.org Bike Club Listings Minnesota: www.pedalmn.com/minnesota-bike-clubs Iowa: http://iowabicyclecoalition.org
Triathlon/Duathlon Gildan Esprit de She Duathlon & Triathlon 5/22/16 Lakeville, MN Signature Post race party, gift bag & community market. New: Limited Triathlon spots available. www.espritdeshe.com IronGirl 8/14/16 Pleasant Prairie, WI Women’s Only Triathlon, 1/2 mile swim/12 m bike/3.1 mile run www.irongirl.com YWCA of Minneapolis Women’s Triathlon 8/14/16 Minneapolis, MN Only all woman tri in Minnesota. 500 yd. swim, 15.5-M bike & 5K run. Celebrate your strength! www.ywcampls.org/events/womens_triathlon
Adventure Races One Tough Cookie 6/4/16 Quad Cities, IA Mud & Obstacle Course 100% of funds benefit girls’ leadership programs. www.onetoughcookierace.com Dirty Girl Mud Run 8/13/16 Milwaukee, WI 8/20/16 Minneapolis, MN 8/27/16 Des Moines, IA www.godirtygirl.com
Adventures Pedal and Paddle June 15-18 Iron Range Bound All Inclusive, pampered camping, kayaking and biking. All equipment provided www.mywahooadventures.com Women Exploring Wilderness 7/9 to 15 Boundary Waters Guided Group Canoe trip. Paddle, portage & camp. Trip starts and ends in Ely, MN http://www.piragis.com/guided-canoe-trips/ women-exploring-the-boundary-waterswilderness-canoe-trip.html
Women’s Wilderness Discovery Fully outfitted/professionally guided Boundary Waters Canoe adventure. Scheduled trips or create your own. Summer and winter options. http://womenswildernessdiscovery.com Wintermoon Summersun Environmentally friendly adventure retreat lodge for women featuring dog sledding and sea kayaking in Superior National Forest http://www.wintermoonsummersun.com/ Climbing Midwest Mountaineering, Minneapolis, MN Free Bouldering Cave, $5 Divas Climbing Lessons. 612.339.3433 www.midwestmtn.com
Groups Fit4Mom Fitness for all stages of motherhood. Chapters in Minneapolis/St Paul, MN, Quad Cities, IA. http://fit4mom.com Moms on the Run Running/Walking Club for women, with Group coaching focused on interval and strength training. Clubs in Minnesota, North Dakota and Western Wisconsin. www.momsontherun.com Moms Run this Town Free running club for women. Go to the website to find a local chapter or start your own. Chapters in Minnesota & Iowa. www.momsrunthistown.com Minnesota Women’s Sailing Team If you always wanted to sail or race, this group will help you develop your skills, novice to expert. Lake Minnetonka. http://www.mwst.org/About_MWST.html Revolution World Fitness Flash Mob Get Fit. Have Fun. Make Friends. Spread Joy. Free ongoing events. Learn the dance, join the mob. email@example.com www.revolutionworldfitness.com/flashmob www.midwestevents.com 23
YWCA Girls on the Run 5K Many running events also have a Kids Run 4/23/16 Mankato, MN included. Here are some specifically for kids. www.mankatoywca.org/girls-run-spring-5k-0
Groups Girls on the Run Program is for girls 3rd to 8th grade, using running to inspire and motive, instill lifelong health fitness and build confidence. Program culminates in a 5K run. www.girlsontherun.org Kids on the Run Program through Moms on the Run to motivate kids to love physical fitness. www.momsontherun.com Medtronic TC Kids Marathon A FREE unique online training program that is designed to get families and classrooms exercising. It offers 12, 8 and 4-week training sessions, culminating in 3 running events for kids. www.tcmevents.org/youth Wednesday Night at the Races Duluth, MN This series of FREE races is held on six consecutive Wednesday evenings July 27 to August 31 for ages 14 & under. Locations vary. www.grandmasmarathon.com Wednesday Night Kids Racing Series June, July, August 2016 Locations will vary. This series from Tri Fitness will include all aspects of multisport. 651-426-1919 www.trifitnesswbl.com
Running TC Kids Fieldhouse Fun Run 2/6/16 Minneapolis, MN Exciting event designed just for kids at the University of Minnesota Fieldhouse. www.tcmevents.org/youth If The Shoe Fits, Run! 3/11/16 Eau Claire, WI Family healthy event supporting Girls on the Run. Fitness fun and ideas for a healthy family. Eau Claire Sports Warehouse 6-8PM. 715.271.7703 24 www.midwestevents.com
Girls on the Run 5/7/16 Cedar Rapids, IA www.girlsontheruniowa.org Girls on the Run 5K 5/14/16 Eau Claire, WI, Events start at 9:30 AM 715.271.7703 www.gotreauclaire.org Essential Fit-n-Run 5/18/16 Duluth, MN Duluth 3rd-5th graders www.grandmasmarathon.com TC Kids Cross Country Fun Run 5/21/16 St. Paul, MN Kidsâ€™ half-mile, one-mile and two-mile races! For information on how to get started with a training program, check the website below. www.tcmevents.org/youth Girls on the Run 5/21/16 Red Wing, MN www.girlsontherunbc.org/event.html Med City Kids Marathon 5/28/16 Rochester, MN Open to students grade K-8. http://medcitymarathon.com/kids-events.php Girls on the Run 5K June 2016 Minneapolis, MN 11/12/16 Harriet Island, St. Paul, MN www.gotrtwincities.org Whipper Snapper Races for Kids 6/17/16 Duluth, MN Free races for kids, ages 14 and under on Grandmas Marathon weekend at Bayfront Festival Park. www.grandmasmarathon.com Park Point Youth Races 7/14/16 Free races for kids, ages 14 & under in conjunction with the Park Point 5 Miler. www.grandmasmarathon.com Grandmaâ€™s Minnesota Mile Kids Mile 9/11/16 Duluth, MN ages 8 to 14. www.grandmasmarathon.com
Women Run the Cities Girls 1 Mile 9/25/16 Minneapolis, MN Supports the Ann Bancroft Foundation Dare to Dream Program for Girls, Dream Maker Awards and CREW Network Foundation. www. womenrunthecities.com Medtronic TC Family Events 10/1/16 State Capital, St. Paul, MN www.tcmevents.org/youth
Triathlon/Duathlon Minnetonka Youth Triathlon 5/7/16 Minnetonka, MN Grades 2-8. 952.401.6800 https://minnetonka.ce.feepay.com/course/ winter-spring-2015/youth-triathlon-1 Apple Kids Duathlon 5/27/16 Sartell, MN Ages 3-16. www. appleduathlon.com
Root Beer Kids Triathlon 8/2/16 Duluth, MN A variety of distances for age 6 and up. www.rootbeerkidstri.com Pinky Swear Kids Triathlon 8/6/16 Lake Nokomis, Minneapolis, MN 8/20/16 Lake Ann, Chanhassen, MN TBD Des Moines & Quad Cities, IA 100 yd swim, 3 mile bike, .5 mile run or 200 yd swim, 6 mile bike, 1 mile run Before 9 year old Mitch Chepokos died from cancer, his dad made a pinky swear promise with him to continue to help children with cancer and their families by providing immediate needs support and unique family programs. www.pinkyswear.org/ Wingkids Triathlon 8/13/16 Red Wing, MN www.wingmantri.com/kids-triathlon.php
Eau Claire Kids Triathlon 6/4/16 Eau Claire, WI Ages 7-14 eauclairetriathlon.com/kids_triathlon
Green Lake Kids Tri 8/13/16 Spicer, MN Variety of distances for ages 4-13 www.greenlakekidstri.com
Life Time Kids Triathlon 6/11/16 Winona, MN Variety of distances for ages 5-13 www.trinona.com/winona/kidstri
Mankato Kids Triathlon 8/14/16 North Mankato, MN Ages 4-13 www.finalstretch.com/triathlons/northmankato-triathlon.html
Sanford Kids Tri for Health 6/24/16 Jackson, MN Ages 5-14. www.triforhealth.com
Breakaway Kids Tri 8/20/16 Lake Elmo, MN Adventured Based triathlon. Swim, Bike, Run, Obstacles. Fundraising campaign for sending kids with cancer or blood disorders and their siblings to camp. www.cyclehealth.org
Y Kids Tri July 2016 Northfield, MN 507-645-0088 www.northfieldymca.org/programs/kidstriathlon Pewaukee Kids Triathlon 7/9/16 Pewaukee, WI Ages 3-12 www.pewaukeelaketri.com Little Minnow Kids Triathlon 7/17/16 Ashland, WI Ages 5-11 www.cheqbaysprint.com
Kiwanis Kids Triathlon 8/27/16 Baxter, MN www.lakescountrytriathlon.com/ Harvest Kids Duathlon 9/2/16 Alexandria, MN Variety of distances ages 4-11. www.harvestduathlon.com/kids-duathlon
Toughman Kids Triathlon St. Croix Valley Kids Triathlon 7/23/16 Chisago City, MN Ages 4-12 9/3/16 Hudson, WI ages 5-12. http://www.dutrirun.com/page/show/845808- http://finalstretch.com/stcroixvalleytriathlon toughman-minnesota-july-24-2016 www.midwestevents.com 25
Adventure Races Kidarod 2/27/16 Maple Grove, MN Winter adventure foot race for kids with winter hurdles, ages 7-17. www.cyclehealth.org
You Crazy Monkey Youth Obstacle Course 8/13/16 Arcadia, WI A 1 mile obstacle course designed just for the crazy monkeys in your life. www.offnfunning.com
The Resilinator 5/22/16 Bryant Lake Park, Eden Prairie, MN Buddy Race barriers & obstacles to conquer. www.cyclehealth.org
Mudman Jr. 8/20/16, Kimball, MN Ages 8-12 One mile obstacle mud challenge. www.mudmanrace.com
One Tough Cookie Jr. Run and Muddy Buddy Run 6/4/16 Quad Cities, IA Mud & Obstacle Courses for ages 8-13 & 7 & under www.onetoughcookierace.com Chase Trempealeau 6/12/16 Trempealeau,WI Cycle, Hike and Seek www.offnfunning.com
10 MILE | 10K | 5K RUN/WALK & GIRLSâ€™ 1 MILE RUN
SAVE THE DATE!
SEPT 25, 2016
HEALTHY IS THE NEW SKINNY Cocaine chic has lost its luster and now “healthy is the new skinny.” Society has an ever-evolving definition of sex appeal. Fitness fads trend faster than fashion and Americans pay dearly for both. According to market data, the U.S. fitness industry brought in $84.3 billion in 2014 alone. Self-proclaimed fitness gurus sell prepackaged common sense by the truckload because everyone wants to be “bikini ready by summer.” The truth is, there isn’t one single workout, diet, gizmo, or gadget that is going to offer a one-size-fits-all, and more importantly, sustainable solution. Americans need to stop buying into miracle health and fitness strategies that promise a six-pack in a box and come with completion dates. Being healthy is a lifestyle. An “after” photo is indicative of being done, but in this arena, no one is ever done. Progress should be perpetual. Since the 60’s, experts have tried to lock down statistics regarding the amount of time it takes to form a new habit. The common myth has been this timeframe is 21 days. While a more recent study conducted by Health Psychology Researcher, Phillippa Lally, suggests 66 days is a more accurate representation of how long it takes the average person for a basic new behavior to become automatic. The publication notes the subjects studied were incorporating simplistic new habits, such as “drinking a glass of water with lunch.” If it takes 66 days to automatize something basic, then the multi-million-dollar pyramid promising you’ll be beach-bound with a new bod in 21 days is clearly a gimmick.
Products and packages offered by the health and fitness money machine can most certainly have their place. Utilizing no-brainer portion containers or an easy-to-follow exercise regimen might be the exact jumpstart someone needs to get going. The key is to get going and keep going. Many health and fitness programs are intense and overwhelming, creating rapid results and instant gratification, but causing burnout, failure, and relapse. A more promising option is to start small with smart goals and realistic expectations; changing a few things, sticking with them relentlessly until they become habitual, and then making a couple more changes. While this approach requires patience, as the results are not immediately drastic, they possess greater potential for longevity. Stereotypically, chronic dieters fall victim to the accordion effect. They start an extreme program and quickly make noticeable gains, only to burnout due to unsustainability. Overtime, they repeatedly lose and then regain the same 10-30 pounds. Losing the same 10 pounds four times over again arguably requires more work than losing 40 pounds in a slow and steady progression. While prepackaged meals are convenient and diet plans flaunting shock-and-awe “before” and “after” photos seem promising, a simple common sense approach is more likely to bring success. www.midwestevents.com 27
“Miracle” Tips: •Education is key. Soak up as much as you can about what our bodies need, when, and why. •Learn accuracy in serving sizes. •View meals as fuel and medicine rather than earned treats and socializing accessories. •Train your taste buds to enjoy the healthiest version of foods. You’ll be surprised at how quickly this happens. •Don’t fall for buzzwords. Marketing teams slap empty words like: “all-natural,” “herbal,” “gluten free,” “organic,” “low fat,” “whole grain,” “antioxidant,” “naturally sweetened,” etc. on packages and consumers are tricked into thinking they’re buying healthy foods. Most often, it’s a scam. Do the research. •Download an app. MyPlate, MyFitnessPal, and many other freebies are excellent tools to help identify calorie bombs, hidden sugars, and promote self-awareness. •PLAN each meal, everyday. On-the-go meal options can be detrimental. Convenience stores now offer some healthy choices, such as premade salads, boiled eggs, and fresh fruit, but bringing a lunch will allow for variety and consistency. Store healthy snacks everywhere. •Drink water. Get sleep. Everyone knows this. Do it. •Don’t drink your calories. •Log everything and take progress photos. •Find a good accountability partner. •Sweat everyday. Major health gains are made by the slightest increases in physical activity. The internet is full of “public figures” who are posting videos daily. Search YouTube. Get on Pinterest. Bodybuilding.com and Livestrong.com are just two of the many great websites with a plethora of free workouts and other resources. •Don’t sabotage the rest of your day because you made a bad decision at breakfast or missed your workout. Shake it off and get back in the game. The bottom line: Don’t overthink it. “What are you eating?” and “What are you doing?” Make a simple plan and start over for the last time. In the words of Mark Twain, “The secret of getting ahead is getting started.”
Founder of Revolution World Ministries and owner of Revolution World Fitness, LLC., Jamie Lynndale is a faith-based wellness coach and fitness consultant. http://www.revolutionworldfitness.com
BRANSON, MO - MAY 15, 2016
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C E L E B R AT I N G T H E S T R E N G T H I N A L L W O M E N Sunday, August 14, 2016 â€˘ Lake Nokomis, Minneapolis, MN Sprint: 500 yd. swim/15.5 mi. bike/5k (3.1 mi.) run â€˘ SuperSprint: 200 yd. swim/7 mi. bike/1 mi. walk/run
Registration options: individual, buddies, relay, family team, and SuperSprint.