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Our Mission...To Educate & Inspire Young Athletes
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Hello ELITEAM Friends,
Fall sports are winding down with soccer, field hockey and XC running championships being held in the coming weeks. Snow has fallen in both the East and West, ski areas are opening, and we're only 4 weeks away of the World's best female ski racers throwing themselves down the gnarly Killington race hill. The season of change is upon us. Now is the time to dial in your fitness, equipment and nutrition before the craziness begins on snow.
Doug spent a week back East this Fall inspiring the kids from Windham and Butternut ski clubs to push their limits physically and mentally. Read more about that below.
For all of you skiers, you'll be on the snow before you know it, so now is the time to get your equipment organized. Below are a few tips to make it easier.
Finally, Kelley shares some interesting and important facts about nuts and and how best to unlock their maximum nutrient potential.
Today we get to train and play with the Sugar Bowl Ski Club athletes in the Lake Tahoe area. Beauty weather here in California! ELITEAM is excited to be here and have an opportunity to share our love of Sports Physiology, Psychology and Nutrition with so many new athletes. We'll be doing agility poles, circuits, obstacle courses, team-building games, and of course, ELITEAM relays... I'm sure today will be their first-ever "high-knee-butt-kicks"! ;)
Make it a great weekend!
Best,
Kelley & Doug Lewis
802-793-5055
In this Newsletter...
- ELITEAM Ski Club Clinics
- Getting Your Ski Equipment Ready
- Nuts for Protein!
- Killington World Cups
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ELITEAM Visits Windham &
Butternut Ski Clubs
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Over 100 Young Ski Racers Pushed Their Limits!
On a beautiful October weekend, Doug was able to hit both Windham Ski Club and Butternut Ski Club for two challenging and fun ELITEAM clinics. Each day started at 9am and we didn't stop moving and learning for 7 hours straight! The days were filled with agility, strength, anaerobic and ski specific exercises. By the end of each day, our legs and core were sore and tired! Thanks to
GMVS for providing help and cool swag at each Clinic.
In Windham, we had quite a big crowd with a group of over 70 young ski racers, and the energy was off the hook! At times the athletes were a bit crazy, so in typical ELITEAM fashion, we were cranking out a lot of penalty push-ups! Of particular note was the level of intensity during the Circuit Training. There was a lot of commitment, sweat, and pushing of limits. Thanks to Head Coach Topher Harlow for organizing the day!
Over in Butternut the next day, we had a smaller, but older group that challenged themselves all day including accomplishing a goal of 200 Burpees! After an intense morning, the group sat down and discussed ways of dealing with Race Day stress. We talked about Routines, Breathing, Visualization and Risk and then put them all to the test in the afternoon's Obstacle course races. We ended our day with all of the female athletes taking on the "Egg Smash Stress Test"!
If your Club would like to have ELITEAM come for a day of workouts and fun,
contact us!
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Time to Dial in your Ski Equipment
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Get Equipment Ready Now!
It seems like no matter how ready you think you are for your first runs of the season, it always sneaks up on you and you find yourself trying to locate your goggles and gloves or trying to set your binding's DIN at the last minute. Make it a goal to be READY to go when your ski area opens.
1. Go to the garage or basement and pull out all of your equipment. Next, try it all on! Not only will this process help you find everything, it's fun to get dressed up and put on your skis in your living room! This is the best way to make sure you have everything you need and that it all fits. Hopefully you won't find any mice or other animals living in your equipment! Take note of anything that's too tight, ripped up, or in need of repair. For your skis, be sure to check the bases and edges to see if they need a tune.
2. Check your bindings. It's best to take your skis and boots to a shop to make sure they're in good working order. However, if you know what you're doing, you can step into your skis at your house and make sure all is in order. Of particular note is your DIN setting. Have a professional check it out to make sure your bindings are set properly. This is critical for safety and avoiding knee injuries.
3. Ski Pass. Now is the time to get your pass. If you wait until your first day of skiing, you'll most likely be stuck in a long line and miss out on the best skiing of the day. Make a trip to your local ski hill and get your 2019 pass early. While you're there, hike the hill for a great workout. Maybe carry a rock up with you!
4. The little things.
Goggle Lenses should be clear - if not buy some new lenses. Locate your
B
ags - boot bag, ski bag and other bags - so you're ready to pack and load them in the car. If you use
Heaters, make sure they're charged and ready to go. Lastly, don't forget about
Nutrition. Prep your water bottle and lunch bags as well as hide some energy bars in your jacket pockets so you're ready to snack on the lift. Good Energy = Good Training!
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Soak your nuts and seeds to unlock their full potential
Nuts and seeds can be an excellent snack or addition to any meal. They're nutrient dense and full of healthy fats. However, they can also contain substances that interfere with the body's ability to absorb nutrients.
In other words, just because nuts and seeds are considered good sources of protein and nutrients, doesn't mean your body can absorb these nutrients. The good news is that this is easy to fix! The simple process of soaking nuts and seeds greatly improves their nutritional profile.
Dr. Mark Hyman, best selling New York Times author explains:
"It's a good idea to soak your nuts and seeds to reduce lectins, phytates, and enzyme inhibitors. These are considered 'anti-nutrients' that can block nutrient absorption, cause digestive distress, and inhibit enzymes. For example, phytates bind to important minerals, like iron, zinc, magnesium and calcium, and leach these minerals from the body. While raw nuts and seeds are extremely nutritious foods, preparation is the key in order to unlock maximum nutrient potential and deactivate any substances that could be irritating to the gut. Soaking and rinsing raw nuts and seeds effectively reduces the phytates and enzyme inhibitors. Soaking also enhances the flavor."
Soaking your nuts and seeds at home is simple and inexpensive. The process is as easy as soaking the nuts in salted water and letting them dry out in an oven set to low heat. (See below for more detailed instructions.) Alternatively, if you can hit the 'easy button' and purchase nuts that have already been soaked and sprouted. (We did!) You can find a great source online at Nate's Raw Harvest. They offer a variety of soaked and sprouted nuts, snacks and nut butters. All great options for quick snacks while on-the-go or to add to your meals at home (yogurt, salads, etc).
Nate's Raw Harvest link
Directions to Soak:
- Ideally, it's best to use certified organic raw nuts and seeds. (Avoid roasted or salted nuts, as the high temperature used by commercial roasters damages the many delicate fats found in nuts and seeds.)
- Place them in a bowl covered with several inches of warm, salted, filtered water and cover with a kitchen towel. (1 TBSP of sea salt for 4 cups of nuts or seeds.)
- Let them sit overnight or up to 24 hours.
- You'll notice how much they've expanded at this point as they've soaked up a lot of water- that's a good thing!
- Once they're finished soaking, rinse the nuts or seeds thoroughly in a colander (until the water runs clear). Preheat your oven to its lowest setting (ideally 120 degrees F). Place the nuts or seeds in a single layer on a baking tray and place them in the oven. Let dehydrate for at least 12 hours and up to 24 hours until nuts or seeds are dry and crispy (or use a dehydrator). It's important to let them dry fully so they don't mold.
- Store in an airtight container in the refrigerator or a cool, dry place for up to 1 month.
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FIS World Cup Returns to Killington Nov. 24/25
Scenes from Killington 2017: Steep & Icy Race Hill; ELITEAMer Mikaela Shiffrin focusing; Coaches Zack & Doug
For the third year in a row, the Women's World Cup makes a stop in Vermont at Killington Resort. It has proven over the last two years to be one of the toughest stops on the tour. It's also known as the stop with THE MOST SPECTATORS! And a lot of them are ELITEAMers! This year will be no different. There will be ELITEAMers in the gates (Mikaela Shiffrin), ELITEAMers announcing (Coach Doug Lewis) and a ton of ELITEAMers walking in the athlete's parade and cheering in the crowd. Last year Coach Zack and I got to inspect the second run course and check out the man-made injected ice first hand. It was SLICK!
If you attend, don't forget to wear your ELITEAM shirts, buffs and hats! Be sure to take a photo and post it on Instagram tagging #eliteamdigdeep. Also, Doug will be roaming the finish area looking for ELITEAMers so yell at him if you see him!
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ELITEAM
Kelley & Doug Lewis
kelley@eliteam.com
802-793-5055
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