Zoefitness Quinoa Recipe
Each color in our foods represents a certain nutrient, or group of nutrients. It's important to follow an eating plan that includes a beautiful array of colors. And therefore, a variety of nutrients. Coach Zoe's Quinoa Recipe 1 cup Quinoa : I use either a tri colored quinoa; or mix 1/2 cup red quinoa and 1/2 cup black quinoa sautee this with 2 tablespoons of coconut oil After sauteeing a few minutes add the amount of water in the Quinoa directions, and then, add accompanying water based on the rice recipe, and whether or
Living a Life Free of the Wrong Type of Distractions
Happy One Year Anniversary to me! WOW! A year already! I've had a lot to say since the end of August. Hopefully I will come back and hit at least one topic that I really want to blog on. Today is today, and I write about what's on my mind today. Last November I began packing boxes in Winona. I have been in move mode since. Move mode for a year. That's a tough cookie to crumble! Let me be frank, it sucks! Although I have moved, I am still in boxes, and it
24 Hours of Enchanted Forest
What a great race, and a great time. The 2nd week of June I had this realization. That there was no becoming the bad ass single speeder I used to be, there is only being. So I decided to do 24 hours of the Enchanted Forest. I have been studying muscle memory for 3 to 5 years, on myself, and on certain clients, whom I know their backgrounds in endurance. Muscle Memory is real, and I am here to prove it without a doubt. My longest ride occurred on 5.9.2015, with a total time
2015 ZoeFitness 3-Day Mountain Bike Altitude Training Camp
2015 ZoeFitness 3-Day Mountain Bike Altitude Training Camp Albuquerque/Santa Fe National Forest, New Mexico July 31st- August 2nd 2015 **Helmets must be worn at all times on the bike Held Under USA Cycling Permit: Annual License or Day License Required Contact Information: Zoe Nance zoe@zoefitness.com 817.266.4557 Schedule: Friday July 31st 10AM What: Ride in Foothills @ 6200 feet. Where: Bear Canyon Parking Lot: https://goo.gl/maps/xmxkc Albuquerque, New Mexico 4PM Hilton Homewood Suites Uptown: 7101 Arvada Avenue NE, Albuquerque, New Mexico 87110 https://goo.gl/maps/b9JRy Educational Seminar: Training and Racing at High Altitude Saturday August 1st 10 AM What: Ride from approximately 8500 feet to above 12,000 feet Where: Black Canyon Campground 704 Hyde
Winter Riding
May be something I know about. I once read, in some sort of coaching manual, to discourage people from going out when it's less than 50 degrees. This was a theory based on road riding, combined with windchill. Hell, most of us will be in shorts and short sleeves when it's 50 degrees, especially in racing conditions. So what is a threshold for cold? Most of it has to do with the gear that you own, or what you can afford to buy, and even how much you like riding your bike. Me, I love
Compilation of Swimming Drills to Improve Technique
Compilation of Swimming Drills Sourced From: USA Swimming USMS: Master Swim Go Swim Videos are available on-line at above linked websites if you have any questions on form, or instruction. This is small sample of drills that can be done; many drills can be created to help you perfect your swim technique. Simply think; what do I want to improve or fix? And get creative!! Butterfly: 1 Arm: Drill Arms no kick Kicking on Back Hands Down: Focus Fast Feet, limits knee bend 3 Right Arm/Streamline Kick/3 Left Arm 2-2-2/2-2-3/2-2-4 Push Off; 3 Full Strokes, no breath, Glide into EZ Free: Series 2
Crossfit
Crossfit is a brand, just like Nike is a brand. Crossfit is the fastest growing fitness movement available, and because it is a fairly new phenomena, there is not much data available looking at rate of injury, types of injury, and overall safety. Like many fitness certifications to become a Crossfit instructor requires a 2 day certification. I see one consistent problem with 2 day certifications; it does not give any one person expertise in the field. It gives minimal anatomy and physiology knowledge, and skeleton guidelines in safety. Is it possible
The Female Athlete: Understanding Your Cycle and Performance
Here's an interesting article from Training Peaks: It's not something that is talked about frequently for obvious reasons. I would like to add some information to the article. Higher Progesterone levels also increase fat metabolism. That's one of the reason women crave more food, and especially more fatty foods near the onset of menstruation. Fluid retention: Women typically gain 3 to 5 pounds within the monthly cycle. This is huge for a couple of reasons: 1) you're carrying more weight so it decreases your power to weight ratio; You will be working harder to