NOMINATE SOMEONE TO BE IN THE NEWS Know of someone who should be in the spotlight? Nominate them to be in the news! Once a month, the Juneau Empire will be profiling a local community member for a segment called “People of Juneau.� These profiles will highlight Juneauites who add character and sunlight to our town. #PPLofJNU Name of person being nominated: _________________________________________________________ Reason for nomination: _______________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________ ___________________________________________________________________________________ Contact info for person being nominated: Phone Number: ________________________________________________________________________ Email Address: ________________________________________________________________________ Name of person doing the nominating: ____________________________________________ Contact info for person doing the nominating: Phone Number: ________________________________________________________________________ Email Address: ________________________________________________________________________ Other pertinent information: ___________________________________________________________ ____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ INSTRUCTIONS: Drop off this form, filled out, at the Juneau Empire building, 3100 Channel Drive, Juneau Alaska 99801. You may also email it to editor@juneauempire.com.
Healthy Lifestyle Challenge Thursday, April 19, 2018 • It’s not too late to get this week’s log on juneauempire.com
Brought to you by....
Congratulations to Week Week 12 Winner Samia Savell!
Samia has won a back-up battery from AEL&P, a cutting board and tote bag from Alaska’s Tobacco Quitline, a hat from Alaska Seaplanes, a rain jacket and hat from Sportsman’s Warehouse, atshirt from Coastal Helicopters a 1lb bag of coffee from Heritage Coffee, a 1-month membership to Pavitt Health & Fitness, a $20 gift certificate to La Salsa, and a free-lunch wrap from the Sandbar & Grill. Come to the Juneau Empire M-F, 8AM-5PM with photo I.D. to claim your prizes.
TRIATHLETE BLOGS
By Victoria Oxentenko, avid triathlete, runner, certified triathlon coach and personal trainer, group
fitness instructor, and lover of fitness
You will find the following blogs personal and relatable, with a shared message of why fitness is so
important to not only your physical health but mental health as well. Preparing for any event takes dedica-
tion, drive, and most importantly a passion to succeed. Making and completing goals can carry over to all things in life, but always remember to enjoy the process, as that is what truly matters in the end. Blog #3: The struggles of balancing Fitness and a Social Life.
Training for triathlon or any event takes someone who is willing to forgo social events if needed.
Late nights, bad food choices, and alcohol can all impede on your performance as they will destroy your
training sessions and reek havoc on your body. But, we all need the comfort of our friends and family,
and when you can’t go to them, you must find ways to bring them to you. I have found a way to try to incorporate my social time and continue to focus on my training. I reach out to my friends and family and schedule treadmill dates, a perfect time to catch up on the move. I enjoy getting out in nature and breath-
ing in the fresh, crisp, Alaskan air. Scheduling dates with my peeps to cross country ski, hike, take a brisk walk on the trails, hit up a bootcamp class, sweat in hot yoga, or get our dance on at Zumba. Anything active that you don’t take too seriously and enjoy, can act as a social opportunity. Blog #4: Proper Nutrition is doable.
Now let’s talk nutrition. Meal prep, for me, is a must. Every other Saturday I dedicate a handful of
hours to making around two weeks’ worth of Mason jar meals that are each stacked with a healthy carb, veggie and protein. I make one giant mess of my kitchen and enjoy the process of creating my own nutritious meals. My most common Mason jar meal is a simple trio of sweet potatoes, roasted brussel
sprouts and chicken. These meals provide me healthy and affordable lunches and dinners, not counting some weekends as I enjoy going out and cooking in when I have time. I am a super foodie, my Facebook
feed is basically 90% food related, the rest are selfies of myself after a workout, (you know that’s you too, don’t deny it). I also prep all my breakfast meals for the week which is always 2 full eggs and a 1/2
cup of oatmeal, with a sprinkle of salt (I just love me some sod-I-YUM!) which I mix together and cook into a single pancake that satisfies my hunger and is easy to travel with. I must admit everyone I have told
about this lovely breakfast pancake, doesn’t like it, but I like it and what works for me might not work for someone else. Takeaway: find food that works for you and your body.
The struggle is real when the food cravings set in. So yes, a prepared meal can help in this situation.
But I’m still human and this girl will murder a bag of pretzels, or better yet, a bucket of popcorn chased down with a Coke Zero. Of course I take my training seriously, and I follow the 80:20 rule. I eat healthy
80% of the time but let me tell you nothing beats crunchy, salty, goodness, so bring on that 20%! I’m also not afraid to inhale some pizza. In fact, pizza is my go to pre-triathlon carbo load adventure. Now, “carbo
load” is code in triathlon speak for license to eat whatever you want. It’s funny that we all like to pretend
we need to carbo load but the truth is adequate muscle stores comes from weeks of proper nutrition before the event, but I’m still eating my pizza before the race, (enter mic drop).
For those who dare, here is a sneak peek at a week of my training schedule: Monday
Workout one: 2 miles easy run, 50 min cycle class, 1,000 meters of swimming drills (1 x 300, 4 x 75, 1 x 200, 4 x 50, 20 sec of rest between sets)
Workout two: strength chest and back, 30 minutes Tuesday
Workout one: running drills: 4 sets of 9 min race pace with 5 minutes of recovery between each set
Workout two: strength & cardio (rowing drills with body weight strength exercises mixed in) 1 hour Wednesday
workout one: BRICK - start in the pool with 1,000 meters of swim drills (1 x 500, 5 x 100) , quick
change, head to the bike for 40 mins to include 12 sets of 1 min out of the saddle, head to the track for 1.5 miles of running
Workout two: Strength: legs 30 minutes Thursday
Workout one: running drills: 4 x 1 min hills, followed by 1.5 miles easy run ... repeat!
Workout two: strength & cardio (rowing drills with body weight strength exercises mixed in) 1 hour Friday
workout one: BRICK - start in the pool with 1,600 meters for time, head to the bike for 2 sets of 4 min easy, 12 min hard, 6 min harder! Then hit the track for 1 mile run Workout two: strength: biceps/triceps/shoulders 30 minutes Saturday
BRICK: 40 min bike / 30 min run / 20 min bike Sunday
Workout one: 90 minutes on the bike with strength sets in between. 10 sets: 6 minutes bike/3 mins strength
Workout two: hot yoga flow
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INTERESTED IN HIRING A CERTIFIED PERSONAL TRAINER? Men and women hoping to get fit often benefit from working with personal trainers. Experienced personal trainers can inspire and motivate their clients to take fitness seriously while also providing support as men and women make the sometimes intimidating transition from sedentary lifestyles to more active ways of life. Certified personal trainers provide accountability, technique refinement, and appropriate intensity level. All the exercises are safely monitored, so whether you are new to fitness or workout at home certified personal trainers can enhance your physical activity. The following are a few helpful hints for men and women looking to hire a personal trainer who can help them reach their fitness goals. Inquire about certification and education. Numerous organizations certify personal trainers, and these certifications help men and women rest easy in the knowledge that their trainers are fully qualified to instruct them about fitness and plan exercise regimens. Organizations such as the National Academy for Sports Medicine and the American Council on Exercise are two of the most trusted and reliable certification organizations, but additional organizations also certify trainers. In addition to requesting prospective trainers’ certification credentials, ask about their educational history and if they have continued their education even after graduating, which may indicate their commitment to providing their clients with the most up-to- date information regarding physical fitness. Ask for recommendations. Another way to find a personal trainer is to ask friends, family, coworkers, or neighbors for recommendations. You might already know someone who achieved great results with a particular trainer, and he or she can provide you with an accurate idea of what it’s like to exercise under the tutelage of that trainer. Disclose any limitations or conditions you might have. It’s important that men and women disclose any medical conditions or limitations they might have with regard to physical activity. Some trainers may specialize in working with special needs athletes, people with arthritis, pre and post natal, strength training, and special populations. Don’t rush your decision. Both trainer and client are happier when they make a connection. Allow yourself ample time to find the right trainer, avoiding any long-term commitments until you feel fully comfortable with the person. At Pavitt Health & Fitness we offer free personal training sessions with membership specials to get men and women started on their fitness journey. The last saturday of the month, is our new member orientation which provides a thorough walk around the gym with a certified personal trainer who explains the different machines and modes of training to ensure you feel confident Keegan Carroll ACE Certified Personal Trainer & Health Coach Therapeutic Exercise Specialist Rock Steady Boxing Coach
789-5556 • 10004 Glacier Highway (next door to the Job Service) 24 HOUR ACCESS FOR MEMBERS Whether you are new to the gym or a seasoned veteran, our certified and experienced trainers can get you started by helping to establish fitness goals, workout routines, and the confidence to use the exercise equipment competently; and/or help get you to the next level of fitness that you want to achieve. FRONT DESK / WET AREA HOURS: M-Th 5 am to 10 pm • Fri. 5 am to 9 pm Sat. 8 am to 9 pm • Sun. 8 am to 9 pm
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Adventure booths, local food trucks/carts, beer tent, Alaska Airline giveaway, and more!
Saturday, April 21st • 12 – 4pm Juneau Arts & Culture Center