By Ronnie G. at Judy'sBook August 20, 2005
If you have always wanted to learn to dance, paint, or any new hobby than you need to check out Fort Boise. They offer lots of classes for adults and children. In the summer you can enroll the kids in some classes to get them out of your... ...read more
Written by Coach SteveBOISE RunWalk (www.boiserunwalk.com)(209) 639-1434 By popular demand, I have posted my recipe for the slurry I prepare 4 or 5 mornings each week during a marathon training season. The idea of the slurry (a bunch of vegetables, fruit and proteins blended together) came to me as a way to save time while getting the nutritious ingredients my body needs, and at the same time providing a way to "standardize" part of my diet so that I could count calories easier. Plus, this recipe is fairly inexpensive and you can purchase fresh produce each week. I consume a serving before each long distance to fuel my body, and immediately after to help my body recover. The ingredients below provide nutrients from several different color groups – and included fresh phytonutrients. A side benefit of the slurry is that it provides additional fodder for family and friends to tease me. The end product has a light green color and to others does not look very appetizing. In many ways my life is simply a vehicle for others to expense a good laugh and let out some pent-up need to tease and harass. This green slurry helps these people. Some people use a juicer, but I use a standard tall blender so that nothing beneficial gets discarded. Not even the seeds. Steve's Green Slurry1 cup grapes1 large carrot, chopped1 1/2 cup broccoli pieces,1 cup non-fat plain yogurt1 whole egg, raw (or 1/2 cup cottage cheese)2-3 cups whole leaf spinach1 large apple1/8 cup flax seed meal2 cups 1% milk2 cups pure orange juice Place all ingredients into the blender and turn it into a slurry. Pour slurry into three equal containers and consume one each for breakfast, lunch and dinner. Total calories can be about 1,100. Substitute other ingredients to customize your own recipe. Seasonal variations include strawberries, mango, tomato, whatever. Enjoy! ...read more
By Boise Run Walk January 02, 2011
by Coach SteveBOISE RunWalk (www.boiserunwalk.com)(208) 639-1434 Strategy, is word referring to a plan of action designed to achieve a particular goal. You have chosen to run or walk a marathon, or half marathon or 10K distance after training for 12 to 24 weeks, and strategy will gather all you learn over the training period into a plan put into action on race day. A strategy refers to options that you'll chose between. In a long distance race, the forces of weather, road conditions, physiology and psychology tend to come together creating a set of choices and decisions for the runner or walker. Accomplishing your goal depends on the decisions you make, and the best decisions are based on information gathered during the training season. In your training with BOISE RunWalk you'll be coached on how you can make the best decisions, and you'll discover that your decisions are much better if you have experimented throughout the training program. Training Workouts and ExperimentationEvery long weekly workout during your training is an opportunity to experiment and gather information on the results of your experiments. Approach each long workout with a goal pace and goal split times, and approach each workout properly fueled and hydrated. During your workouts ask yourself how you feel, how's your performance. After the workout over the next several hours, ask yourself the same questions, again the following day. Depending on how you paced yourself during the workout, the distance you ran, and the nutritional condition of your athletic body, the decisions you made regarding hydration and choice of electrolytes, your performance and recovery can range from poor to great. So how do you know what pace to walk or run? And what should you eat, and how much should you have drank over the last week? These and other questions have answers that are personalized to you, and you'll learn the answers over the course of the season by experimenting with different paces, different foods, fluids, shoes, commercial sources of carbohydrate and the like. Sources of InformationGood information is available from your coaches, good topical books, the internet and fellow runners and walkers. Most Saturday mornings with BOISE RunWalk you take part in group discussions designed to deliver important information, get you thinking in terms of choices and decisions, and to help you experiment during the season so that you may create a solid strategic plan for race day. Putting it all togetherStrategy uses information gathered from past decisions to make decisions about the present and future. The decisions you'll be facing over the course of the training season and race day will cover a variety of topics (see table). Various topics involved in a typical group training program are:Experimentation, Choice of carbohydrate, Choice of fluids, Source of electrolytes, Nutrition and Hydration Strategy Race Week, Mental Preparation and Course Challenges, Race Day Morning, Post RacePacing and Splits, Nutrition, Strategy Conclusion and RecommendationUse each training week to make decisions on nutrition, hydration, rest, recovery, electrolytes, pace, splits (etc), and monitor the results of your performance on mood, aches and pains, resting heart rate and overall wellness. Adopt the attitude that training involves learning, and learning involves experimenting, and strategy is about making good decisions concerning what works good for you. BOISE RunWalk. Boise running! ...read more
By Boise Run Walk January 02, 2011
Now I share stages with EXPERTS ACADEMY By michael ifft on Uncategorized Now I share stages with EXPERTS ACADEMY.Do you know Brendon Burchard? The Experts Academy guy? If not, you've got to watch this killer content video from him. It shows a million-dollar plan on how you can start from scratchand become a highly-paid expert through books, speeches,coaching, and online marketing. He breaks it down into "Four Ps": https://burchardgroup.infusionsoft.com/go/ea/luckypc3 Brendon made $4.6 million in his first 18 months in thisindustry, and this video shows exactly how and why. (At the end of the video, Brendon gives this insane plan for howto make a million dollars as an expert. Watch the numbers,they add up. Wish I knew that when I started). I just heard about Brendon last year when he was takingthe world by storm. Out of nowhere he was onstage withTony Robbins, Sir Richard Branson, the Dalia Lama,Stephen Covey, Paula Abdul, Frank Kern, Jeff Walker,Mike Koenigs… everybody! All the while he's doing it by sharing his life's story, inspiringothers, giving highly-valued information, and building an empireas an author, speaker, coach, seminar leader, and online marketer. The incredible thing is that he's done this all by focusingon just four things: Positioning, Packaging, Promoting, and Partnering. See what I mean in his complimentary video – it's REALLY well done: https://burchardgroup.infusionsoft.com/go/ea/luckypc3 Enjoy the video. And take notes. Trust me, it's worth the optin. – Brendon Ps. Brendon's video — especially the expert positioning modeland the million-dollar plan — are amazing. He says he's takingquestions on the blog, so watch and comment. No wonderthis guy is blowing up. He's sure got cred:– Tony Robbins thinks Brendon is "smarter than hell" – Brian Tracy says Brendon is the "smartest, nicest,most creative marketers I've ever met" – Paula Abdul says he's "captivating, present, magneticand awesome" – NY-Times best-seller Dr. Daniel Amen "wishes I wouldhave met him 20 years ago .. it would have put my businessand myself as an expert in hyperspeed" ...read more
By GoldenLogistesServices/co / feed-the-world-now November 08, 2010
You organization's event probably already has a publicity effort in place. You have contacts with print, broadcast and digital media outlets, and a quality press release is already in their hands. Your youth auxiliary has placed a flier on every bulletin board within a fifty-mile radius. All the old f... ...read more
Many adults and seniors become bored and want some fun and excitement in their lives. Just because they have retired or are no longer working a regular job, does not mean they want to sit home and twiddle their thumbs all day. There are many different activities adults and seniors to get involved during. ...read more