Not All Goals are Weight Loss!
Not all goals are weight loss! Member, Rhys Trammel, hit his Personal Best of a 405lbs. deadlift x 2 reps this week. Great job!
Rhys trains with Master Trainer, Chris Church, at 425 Fitness Redmond.
What to Eat When it’s Cold
By Michael Downs, MS Kinesiology, Redmond Fitness Director
Sports nutrition products such as bars, gels and drinks offer no performance advantage; however, they may be more convenient than real food. However, bars that taste good when riding at 80° F (27° C) may be unpalatable (because of taste and/or hardness) at 32° F (0° C). As a rule of thumb, as the temperature drops go for softer foods. I like to eat banana bread, oatmeal cookies, soft bagels with peanut butter and jelly, boiled salty potatoes, and the occasional gel. I cross-country ski, too, and on winter rides I’ll often take the same food as I would skiing, food that’s crunchy whatever the temperature: granola bars, crackers or pretzels, nuts and dried fruit.
Hydration Requirements
While your caloric requirements increase in the cold, your hydration requirements decrease, although you still need fluid. Some physiologists used to think that hydration requirements increased in the cold because you are exhaling moist, warm air; however, when you metabolize glycogen (from carbohydrate) that releases H2O, which more than offsets the water exhaled. The rule is the same year-round: drink to satisfy your thirst. I drink hot beverages such as hot tea with honey or hot sports drink.
Michael Downs, MS Kinesiology, Fitness Director Redmond
Warming Up for a COLD Ride!
425 Fitness’ Winter Cycling Tips, Article 1 of 2 // By: Chris Church, 425 Fitness Master Trainer
Most people figure they can just ease into a bike ride and then kick it into high gear when everything starts to feel loose. This is how injuries can occur. A proper warmup is highly recommended before a long road race.
Before a long bike ride race, a good cardiovascular system warm up is a good way to get some blood flowing to all the body parts used during cycling. Either an on-road light ride or a steady spin on a stationary trainer for 10 to 15 minutes will usually do the trick. This Is a good time to clear the head and get mentally prepared for the upcoming ride as well.
Afterwards, some dynamic stretching would be good too. Some dynamic torso twisting, jumps and lunges are good examples. A good static stretching routine will also help to minimize muscle imbalance, injury prevention and improving cycling performance as well.
Bike riding pain free and feeling your best on and off the bike is the end goal you should be looking to achieve.
Chris Church Redmond, BS Kinesiology, NASM Master Trainer
Member Spotlight!
October 2021 Pool Updates
UPDATE 10/7: We wanted to address the pool situation to all of you. Due to unforeseen circumstances, both the Redmond and Issaquah pools are currently closed. These are issues out of our control so it has been difficult to give an accurate date for when they will reopen. Below is our most up-to-date progress with each pool.
Redmond: The Redmond pool has been down due to the heater being replaced. This process typically takes 3 days to fix. However, because of the shortage of everything, we had to order the part from out of state and are still waiting for it to be delivered and installed. Unfortunately, while we keep many spare parts on hand, this is not one of them. We know the part is in Seattle and are waiting on delivery confirmation (they would not let us pick it up ourselves). Our best guess is we are still a week out before Redmond will be back up and running.
Issaquah: Months ago, we had scheduled the Issaquah pool deck to be repainted and retiled due to leaks. We are working with outside contractors and have been coordinating around their schedules. As of now, the current plan is to have them paint the pool Friday 10/8 and have the pool open by Tuesday 10/12. If any delays occur Friday that will push back the reopen date we will update on Facebook and our Blog.
Thank you everyone for your patience and understanding. We never intended for both pools to be down at the same time. We want them back up as much as you and look forward to having them looking and working better than ever!
State Mask Mandate
Gov. Inslee announced a statewide indoor mask mandate starting Monday, August 23rd. All members need to wear a mask while in the club. No reservations are needed and there are no spacing limitations. Thank you for your cooperation in this matter.