The 2010 racing season has been very successful and exciting for the Amaiza Fitness Women's Triathlon Team! We have a diverse group of twenty-five women, ranging in age from 29 to 52 years young, who trained and participated in triathlons from Sprint to Half Ironman distances. Our group is comprised of skill levels that range from beginning to seasoned triathletes, and many women completed their first triathlon this summer.
We had several age group winners at various races this year, including: Ironman Eagleman 70.3, Broadlands Triathlon, South Riding Triathlon, Dog Days of Summer Triathlon, Taylor Love Triathlon, and Luray Triathlon. In addition to triathlons, many of our women triathletes also participated in running races from 5k's to marathons. Our team had a blast at the Iron Girl, Columbia Triathlon girls weekend and the Outer Banks Triathlon girls weekend! Amaiza Fitness was well represented and we had several women who came along just to support the racers. Lifelong friendships have been formed and great training partners were forged. Workouts are intense and full of sweat and laughter!
Looking forward to some great races and fun times in 2011! While the official race list is still under development, we will be participating in a variety of triathlons and running races, including: IronGirl – Las Vegas, Ironman – Lake Placid, Ironman – California 70.3, Ironman – Augusta 70.3, the Nations Triathlon, the Disney Princess Marathon and Half marathon, and many other notable races in our community and afar. We will also be having informational clinics and even a “Winter Breakout!” training retreat at Myrtle Beach, SC in March 2011.
Congratulations on an awesome 2010 racing season, Ladies!
Tuesday, September 28, 2010
Thursday, January 7, 2010
What are you training for?
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Tuesday, November 24, 2009
Stuffed Butternut Squash Recipe
With Thanksgiving coming up this week I thought I’d pass along a “healthy” recipe that would be a great addition to Thanksgiving dinner.
Stuffed Butternut Squash
1 squash per two people, multiply recipe as needed
1 butternut squash, medium
1 large onion, chopped
1 bag frozen leaf spinach
olive or canola oil
salt and pepper to taste
pinch nutmeg
1 tsp. cinnamon
Cut squash in half vertically and remove seeds and strings. Place squash, cut-side down in a pan with an inch of water in it. Bake in a 350 degree oven until tender, about 45-60 min. depending on size of squash. You want it firm enough to hold it's shape for stuffing, but soft enough to remove the flesh.
When done, remove from oven, and when cool enough to handle, carefully take out some squash flesh but leave the shells intake. Put the removed squash flesh in a bowl and set aside.
Heat oil in a large skillet or heavy bottomed pot. Saute onions in oil over medium low heat until very golden, about 10-15 minutes. Add salt and pepper and frozen leaf spinach and turn up heat to medium/med.high, stirring frequently to break up spinach as it thaws. Add nutmeg and cinnamon.
When tender, add to the squash flesh in the bowl and mix well. Put a scoop of the mixture into each squash shell and return to the oven and heat through, about 10-15 min. Serve hot.
Variations: add raisins and/or pine nuts to the spinach mixture. If you do dairy, grate some smoked gouda into the spinach mixture, and top the stuffed squash a little more cheese. It's really good melted on top.
1 squash per two people, multiply recipe as needed
1 butternut squash, medium
1 large onion, chopped
1 bag frozen leaf spinach
olive or canola oil
salt and pepper to taste
pinch nutmeg
1 tsp. cinnamon
Cut squash in half vertically and remove seeds and strings. Place squash, cut-side down in a pan with an inch of water in it. Bake in a 350 degree oven until tender, about 45-60 min. depending on size of squash. You want it firm enough to hold it's shape for stuffing, but soft enough to remove the flesh.
When done, remove from oven, and when cool enough to handle, carefully take out some squash flesh but leave the shells intake. Put the removed squash flesh in a bowl and set aside.
Heat oil in a large skillet or heavy bottomed pot. Saute onions in oil over medium low heat until very golden, about 10-15 minutes. Add salt and pepper and frozen leaf spinach and turn up heat to medium/med.high, stirring frequently to break up spinach as it thaws. Add nutmeg and cinnamon.
When tender, add to the squash flesh in the bowl and mix well. Put a scoop of the mixture into each squash shell and return to the oven and heat through, about 10-15 min. Serve hot.
Variations: add raisins and/or pine nuts to the spinach mixture. If you do dairy, grate some smoked gouda into the spinach mixture, and top the stuffed squash a little more cheese. It's really good melted on top.
Monday, November 2, 2009
Eating Clean
Hi everyone
Congrats on all your hard work this past week!!! Here is some information on eating non- processed foods.
There are varying degrees of following a "non - processed" food diet. This is sometimes referred to as "Eating Clean." Eating clean means eating food that is not processed or minimally processed, and in it's purest form . The lifestyle that I find to be very successful for myself and clients that I have coached and consulted with nutritionally is "The Paleo Diet. " The Paleo Diet which I will be giving you information on, recipes from, and suggestions on is based on eating lean meat, seafood, fruits, vegetables, nuts and healthy omega fats.
This may sound challenging based on our society and all the fast , easy, food we are used to just grabbing because we're in a hurry. Eating clean or Paleo, takes more time, effort, and planning. You have to cook most of your food and plan your meals so that you aren't just grabbing something processed. It also involves shopping more often because fruits and veggies don't have the shelf life that processed food does. It also involves making a big change from what many of you are used to eating and giving up foods that are a staple of your diet right now, including bread, pasta, refined sugar, refined grains, soy, gluten, and dairy.
Having said this, you have to make eating healthy, eating non - processed work for you. It does involve giving up some of your favorite foods though. Being healthy, losing weight, getting lean is not easy and takes work. You have to be willing to change your lifestyle.
If you have been exercising regularly but just haven't been able to lose weight or see any change in your body composition then I would strongly recommend following the Paleo lifestyle.
What I recommend to some clients if it seems to hard to jump in full time eating this way is to ease into it by cutting sugar out completely in the first week but choosing one meal for the first couple of days that you only eat lean meats, fruit and veggies. Once you get that down, add a second meal. I was more successful going cold turkey but others have had more success easing into it.
What it comes down to is "Eating REAL food. " Learn to read labels. If there are more than 4 or 5 ingredients then it is most likely processed and something to avoid!!!!
Your body is like a car. You want to put good fuel in it to make it run efficiently and so it performs the best for you. Refined sugar, processed food, cereals, breads, and pasta are a huge contributer to obesity in our country. I guarantee you will see a difference in your body and will lose weight by changing to a non processed lifestyle.
If it is too difficult for you to cut out processed foods than at least try and eat "less" processed more "real" food and you'll be heading in the right direction.
To find out more about the Paleo Diet go to http://www.thepaleodiet.com/
Congrats on all your hard work this past week!!! Here is some information on eating non- processed foods.
There are varying degrees of following a "non - processed" food diet. This is sometimes referred to as "Eating Clean." Eating clean means eating food that is not processed or minimally processed, and in it's purest form . The lifestyle that I find to be very successful for myself and clients that I have coached and consulted with nutritionally is "The Paleo Diet. " The Paleo Diet which I will be giving you information on, recipes from, and suggestions on is based on eating lean meat, seafood, fruits, vegetables, nuts and healthy omega fats.
This may sound challenging based on our society and all the fast , easy, food we are used to just grabbing because we're in a hurry. Eating clean or Paleo, takes more time, effort, and planning. You have to cook most of your food and plan your meals so that you aren't just grabbing something processed. It also involves shopping more often because fruits and veggies don't have the shelf life that processed food does. It also involves making a big change from what many of you are used to eating and giving up foods that are a staple of your diet right now, including bread, pasta, refined sugar, refined grains, soy, gluten, and dairy.
Having said this, you have to make eating healthy, eating non - processed work for you. It does involve giving up some of your favorite foods though. Being healthy, losing weight, getting lean is not easy and takes work. You have to be willing to change your lifestyle.
If you have been exercising regularly but just haven't been able to lose weight or see any change in your body composition then I would strongly recommend following the Paleo lifestyle.
What I recommend to some clients if it seems to hard to jump in full time eating this way is to ease into it by cutting sugar out completely in the first week but choosing one meal for the first couple of days that you only eat lean meats, fruit and veggies. Once you get that down, add a second meal. I was more successful going cold turkey but others have had more success easing into it.
What it comes down to is "Eating REAL food. " Learn to read labels. If there are more than 4 or 5 ingredients then it is most likely processed and something to avoid!!!!
Your body is like a car. You want to put good fuel in it to make it run efficiently and so it performs the best for you. Refined sugar, processed food, cereals, breads, and pasta are a huge contributer to obesity in our country. I guarantee you will see a difference in your body and will lose weight by changing to a non processed lifestyle.
If it is too difficult for you to cut out processed foods than at least try and eat "less" processed more "real" food and you'll be heading in the right direction.
To find out more about the Paleo Diet go to http://www.thepaleodiet.com/
Thursday, October 15, 2009
Facebook Fitness Challenge
Now is the time. Today is the day. You've told yourself over and over that you are going to stay fit and healthy this year during the holiday season. Do not wait until New Years to make a fitness resolution. Begin now! Join our FREE fitness challenge TODAY and Amaze Yourself.
Challenge FAQ's:
How can I participate? SIMPLE, just email coachlaurie@amaizafitness.com if you would like to participate in the FIRST of our 6-week holiday challenges from October 26, 2009 to December 7, 2009. All you need to do is type "SIGN ME UP NOW!" in the subject line. Sign up begins today and will end October 23, 2009.
Who can participate? Anyone with a Facebook account who has become a fan of Amaiza Fitness (not yet done so...just follow this link http://www.facebook.com/amaizafitness )
How does it work? Prior to the beginning of the challenge, we will email you an Excel spreadsheet to record your progress on a daily basis. We've kept the recording to very basic numbers. Each participant will be held personally accountable to be honest in their score keeping. Details are listed on the spreadsheet and points can be earned in a variety of areas based upon your nutrition, water consumption, daily food and/or exercise journals, amount of exercise, weight loss, and participation in the challenge. At the end of each week we will send out a request for your points. All you will need to do to report your total points is to jot down your weekly tally and email them to tracy@amaizafitness.com and the top 5 point earners each week will be posted on the Amaiza Fitness Fan Page.
Are there prizes? ABSOLUTELY!! Participants who live in the local DC area will win two free 1-hour "group training sessions" with Amaiza Fitness OR a one-month online training plan. Group sessions options include: Boot Camp, Swim Workout, CompuTrainer Class, Track Workout or Strength/Training Class. Participants who do not live in the DC area will win either an Amaiza Fitness T-Shirt AND Hat OR a one-month online training plan. Prizes will be given to the first place local winner and first place national winner only. USA only.
If I missed the cut-off date for participation can I still participate? Yes, but this may affect your chances of winning. However, if you have a competitive nature, you can also join our second session beginning around December 1st.
Challenge FAQ's:
How can I participate? SIMPLE, just email coachlaurie@amaizafitness.com if you would like to participate in the FIRST of our 6-week holiday challenges from October 26, 2009 to December 7, 2009. All you need to do is type "SIGN ME UP NOW!" in the subject line. Sign up begins today and will end October 23, 2009.
Who can participate? Anyone with a Facebook account who has become a fan of Amaiza Fitness (not yet done so...just follow this link http://www.facebook.com/amaizafitness )
How does it work? Prior to the beginning of the challenge, we will email you an Excel spreadsheet to record your progress on a daily basis. We've kept the recording to very basic numbers. Each participant will be held personally accountable to be honest in their score keeping. Details are listed on the spreadsheet and points can be earned in a variety of areas based upon your nutrition, water consumption, daily food and/or exercise journals, amount of exercise, weight loss, and participation in the challenge. At the end of each week we will send out a request for your points. All you will need to do to report your total points is to jot down your weekly tally and email them to tracy@amaizafitness.com and the top 5 point earners each week will be posted on the Amaiza Fitness Fan Page.
Are there prizes? ABSOLUTELY!! Participants who live in the local DC area will win two free 1-hour "group training sessions" with Amaiza Fitness OR a one-month online training plan. Group sessions options include: Boot Camp, Swim Workout, CompuTrainer Class, Track Workout or Strength/Training Class. Participants who do not live in the DC area will win either an Amaiza Fitness T-Shirt AND Hat OR a one-month online training plan. Prizes will be given to the first place local winner and first place national winner only. USA only.
If I missed the cut-off date for participation can I still participate? Yes, but this may affect your chances of winning. However, if you have a competitive nature, you can also join our second session beginning around December 1st.
Monday, October 12, 2009
Winter Indoor Cycling Classes
CompuTrainer cycling classes begin on October 27th. Each 8-week coach led session will build your endurance, and enable you to work on your bike skills, proper technique, pedal stroke, shifting, etc.
The CompuTrainer MultiRider setup consists of five stationary trainers that allow you to ride your own bike to ensure proper bike fit and train you to be efficient on your own bike. The trainers are connected to a central computer that tracks your speed, distance, wattage, heart rate, and cadence. The computer software includes courses that change grade and transfers that to the trainer at the point each rider reaches the grade change. CompuTrainers add life to your everyday workouts and allow you to track your development as you improve over the course of the season.
Class Schedule:
The CompuTrainer MultiRider setup consists of five stationary trainers that allow you to ride your own bike to ensure proper bike fit and train you to be efficient on your own bike. The trainers are connected to a central computer that tracks your speed, distance, wattage, heart rate, and cadence. The computer software includes courses that change grade and transfers that to the trainer at the point each rider reaches the grade change. CompuTrainers add life to your everyday workouts and allow you to track your development as you improve over the course of the season.
Class Schedule:
- 6:00am: Monday – Thursday
- 10:00am: Thursday (Women Only)
- 6:45am: Friday (Brick Option w/5:00am Swim at Claude Moore Recreation Center)
- 9:00am: Sunday (56 mile Ironman Course)
Tuesday, September 29, 2009
Amaiza Fitness is excited to launch a new CompuTrainer studio.
Learn more about our CompuTrainer offering at amaizafitness.com.
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