Last year we started our first annual Vaultapalooza fundraising event. This year, we are very excited to continue the tradition by supporting a new non-profit organization started by our very own Vault Fitness trainer and Eden Prairie Fire Fighter Blake Christenson along with a few of his fellow Fire Fighters.
The organization is called Rock With Fire and all proceeds from Rock With Fire go directly to local fire fighters and their families that are in time of medical crisis. We are excited to be able to help them with this very important cause. We have many activities and prizes planed for the day including, but not limited to:
-5k fun run
-food and beverages
We will also be hosting the Tactical Strength Challenge on that same day for the 8th time! The TSC is a 3 event challenge that includes max rep pull-ups, 1 rep max weight deadlift and max rep kettlebell snatches in 5 min. Vault fitness trainer Chad Henry is a certified Strength First Coach and Judge. Chad will also be offering a training class to help prep for the event. All interested parties can contact Chad at; email@example.com or 952-836-6812.
The day will end with a concert put on by Rock With Fire with Tailboard Kings at Panino Brothers.
Check out this video preview of the event!
Tailboard Kings Live From The Station Part 1
A followup email will be sent out with details on event enrollments, available prizes, raffel and silent auction details and details on how to get tickets for the evening concert! We hope to see you all there! It’s going to be a GREAT time! If you, or someone you know would be interested in helping to sponsor the event and or volunteer to help the day of the event please contact Angie Thompson at firstname.lastname@example.org
As a runner you’re going to find yourself at a crossroad. Should you work up a sweat outside or do you run on a treadmill for 30-50 minutes? This is a question that many runners face and while some may think that both are exactly the same, there are clear differences and advantages to outdoor and indoor running. So if you’re just about ready to put on your running shoes and can’t decide where to run, here are are a few benefits to both treadmill and road running that you should consider first.
Avoid terrible running conditions
In a gym, you avoid the rain, the heat or tripping over the occasional curb. One of the advantages of running on a treadmill is the fact that you’re in a controlled environment free from bad weather. Running in unpleasant conditions can affect your performance and increases the risk of injury. The treadmill is also a cushioned surface, which is more forgiving on your joints. So if you’re planning to fit in a workout when the weather or the running surface is less than appealing, try using the treadmill and run outdoors some other time.
Simulate different training
Whether you have a sprint, 5K or even an uphill race coming up, the treadmill can help simulate the conditions required for your goal race course. A unique benefit of running on a treadmill is that it gives you the option to program the speed, distance and even the incline of your training. As an added bonus, if you can’t get to a park or a hill to do your workout, the treadmill is a wonderful substitute.
If you’ve tried running outdoors, then you’d understand that carrying a water bottle with you is quite cumbersome. It can also be difficult to rehydrate on the go while you’re focusing on not falling over. Running on a treadmill helps keep you on a rhythm that makes taking in fluids much easier for those longer running sessions. It even holds your water bottle for you!
Learn how to pace
When you run outdoors you can properly develop and maintain a pace on your own, which is better than the treadmill determining your speed. In some cases, runners, who have always stuck to indoor running and then decided to go for an outdoor run, ran much slower. Since they haven’t accounted for the wind resistance and the varying terrain, indoor only runners tend to struggle at first.
The biggest appeal to outdoor running is that you can enjoy the scenery. You’ll have an open space to look forward to rather than a treadmill timer you constantly glance at every 10 seconds. You can also see a clear distance that you have to reach rather than just choosing to stop and get off the machine. If you get bored of seeing the same thing every session, you can simply change your route and enjoy a different view. Running outside can be motivating too. Passing people in the park whenever you run gives you a slight boost of confidence and fuels that competitive spirit, allowing you to run farther
Ultimately, if you’re just starting out, you should pick a running routine that you are much more likely to enjoy and stick to. If you do decide to run on the treadmill regularly, make sure you try to vary the incline or speed to get the same benefits that you would normally get when you run outdoors. Also choosing to run outdoors doesn’t mean you aren’t allowed to run indoors. You can always change up your routine and see what
works best for you.
Need help training for the 5k? contact Vault Fitness trainer Benjamin Walker email@example.com or 612-554-6380
REGISTER FOR OUR SECOND ANNUAL 5K FOR OUR 2017 VAULTAPALOOZA
(FREE T-SHIRT WITH ENTRY FEE)
Vault Fitness Trainer Nate Trelstad will be having an 8 week training camp! He plans to run one November-December and then another one February-March. See details below.
Give your Fitness Journey a kick-start! Whether you are just starting your fitness journey or you have strayed from your path or are looking for a step up in intensity. Initi8 is an 8 week fitness camp designed to give new and intermediate trainees a shot of fitness coaching, strength training and nutrition and information. After 8 weeks, Initi8 trainees will be armed with new/renewed commitment to their training, dedication to their fitness goals, knowledge and information to help them navigate the fitness industry more efficiently, and significant progress towards their fitness goals.
What you get:
· 3x a week training for 8 weeks
· Personalized goal dash board to track training and nutritional progress
· 2 month supply of protein powder included
· Check ins once per week via, call/skype/email
Contact Nate Trelstad for enrollment details at: 612-710-8691 or firstname.lastname@example.org. Limited spots available so get your enrollment in early to make sure you have a spot reserved!
Want to get the most out of that lifting session? Contrary to what you may think, that box of kids cereal in the cupboard combined with your protein shake is actually a great post-workout meal. Fast digesting carbohydrates not only provide energy, but also produce a natural insulin spike, which in turn shuttles nutrients into the cells. Post-workout, that broken down muscle tissue is just waiting for some fast nutrients (protein and essential fatty acids) to aid in a fast & efficient recovery.
September Healthy Recipe
recipe from www.eatyourselfskinny.com
Hawaiian Chicken Kabobs
Serves: 5 servings
1¼ lb of boneless, skinless chicken breasts, cut into 1-inch cubes
1 red bell pepper, cut into large chunks
1 green bell pepper, cut into large chunks
1 yellow bell pepper, cut into large chunks
1 red onion, cut into large chunks
3 cups fresh pineapple, cubed
Optional garnish: green onions and cilantro
For the marinade:
¼ cup fresh pineapple juice
¼ cup reduced sodium soy sauce
1 Tbsp of honey
1 Tbsp of olive oil
1½ Tbsp hot chili paste
2 tsp. fresh grated ginger
2 cloves garlic, minced
Place chicken in a large ziplock bag or bowl.
To make the marinade, whisk together pineapple juice, reduced sodium soy sauce, honey, olive oil, chili paste, ginger and garlic until combined. Reserve ¼ cup of the marinade and pour the rest over top of chicken until completely coated. Seal the bag and marinate chicken in the fridge for at least an hour to overnight.
Pre-heat grill on medium-high heat, making sure to lightly spray with oil to avoid sticking, and soak the skewers in cold water for 15 to 20 minutes to prevent them from burning on the grill.
To assemble the kabobs, thread chicken, veggies and pineapple onto the skewers and place on the grill, cooking the chicken about 2 to 3 minutes on each side and brushing with the reserved marinade until the chicken is cooked through.
Serving Size: 2 skewers * Calories: 228 * Fat: 3.8 g * Saturated Fat: 0.2 g * Carbs: 21.1 g * Fiber: 2.7 g * Protein: 26.4 g * Sugar: 14.3 g * WW Points+: 5 * Smart Points: 6
Pre-made Gluten-free, Dairy-free and responsibly sourced meals delivered right to Vault twice a week. Go to www.originmeals.com for more information.
VAULT SHOUT OUT!
September shout out….
goes to Joan Caughron.
I signed up for my first Susan G. Komen Twin Cities 3-Day walk 4 years ago. (walking 60 miles in 3 days) My childhood friend, Lori, was diagnosed with breast cancer 5 years ago. She was married with no history of breast cancer in her family, Lori is the first. She underwent an unbelievable amount of chemotherapy, radiation treatments, 3 brain surgeries, and numerous clinical trials. Throughout this whole ordeal, Lori kept a smile on her face and never complained. In April this year, my sister and I received a call from her sister to come down and see Lori, as she was declining quickly. When we got there, she couldn’t talk, but gave a big smile when she saw us. Three days later Lori passed away.
Lori will always be my inspiration for walking the 3-Day. Walking 60 miles in three days isn’t nearly as grueling as what someone with breast cancer has to deal with. I walk for my kids so they won’t have to hear the words “you have breast cancer”. I also walk for those battling breast cancer, the Survivors, and the ones we have lost. The 3-Day is an incredible journey where you will experience, laughter, tears, make new friends, and see your “pink” family again. The Susan G. Komen 3-Day gives hope to people when it seems there is none. It’s a humbling experience talking with the Survivors, when they say “thank you for walking so I can live”. This just fuels the desire to find a cure for breast cancer.
Of course, I would not be able to walk in the 3-Day without my Personal Trainer Benjamin Walker-BMW Fitness. I have been training with Ben for over 6 years. He is an awesome, professional Trainer who creates a comprehensive fitness plan for his clients, based on their abilities while still making it challenging. Ben is always giving great fitness advice and was still doing so while I was walking the 3-Day. I have been a Training Walk Leader with the Susan G. Komen Twin Cities 3-Day for three years. My job is to help walkers train for the 3-Day. Ben helped me lead a 17 Mile Training Walk from Lake Harriet to Minnehaha Falls Park and back. Thank you Ben!!
Next Year, I will be Walking in the 2018 San Diego 3-Day, and Crew the Twin Cities for the first time. It will be an exciting year!