KIPMOVIN

October Issue

September Issue

MONTHLY NEWSLETTER

Message From Coach Thomas

So we nished out the second month of KIPMOVIN and we saw a tremendous amount of growth over the en<re month. This month I competed in three races. While I won all three, the best win for me was last weekend at the New Balance 10k race. Thanks to a new rela<onship between KIPMOVIN and O2 Crea<on Spor<ng Apparel, I was kiKed out with the brand new KIPMOVIN racing singlet. I ran with a logo on my chest that I believed in and when I thought about pulling back, I looked down and the new voice in my head told me, KIPMOVIN. During the month, I told you all that if I saw you in a KIPMOVIN shirt I would perform some pushups. I loved seeing all the shirts around! Luckily I was oRen on the bus and you didnt see me so I didnt have to do the pushups. We had two new classes start this month: the Wed Sugura Team (rabbits) and the Tuesday Swara Team (deer). I loved seeing the Team Sugura in their shirts I think it immediately makes them faster. Really what makes me so happy is to see you all being a part of something very cool a group that is posi<ve to KIPMOVIN! We welcomed quite a few new faces:
Combo Core & More 5:30 C&M Express 6am KIP Running KIDZ Wed Sungura Karen Nora AnneKe Flex Jenny KIDZ Tues Swara James Oscar Chris Dylan Hugo Mikhael Isaac Harry Kylie Alex Torin Emma Isabella Brian Ray Gerard Alberto Farrah Noah

I wish KIDZ Wednesday Sunguras a fantas<c race on Sunday in the Triathlon. Remember all the <ps and training you did for transi<on, and think about me telling you to KIPMOVIN when youre <red. I will miss your race because I am racing on Sunday, but I look forward to hearing how you did. Please post on my facebook or send me an email.

My team and I have been working on the site and we will have several items upgraded in the upcoming weeks. Many of you prefer doing bank transfers so we want to make that easy for you. Please let me know if you would like to save your spot for October. Our new HSBC account number lorem ipsum dolor met set is # 571292689001. Once you transfer the funds, please send us a copy of quam nunc parum your receipt or conrma<on receipt so our accountant can conrm payment.

Tips for Dining Out

-Ask how the food is prepared and ask for it to be done your way. If there isnt an entre that suits you, put together a healthier meal out of two or three side dishes and appe<zers. -Be cau<ous of the four Cs: Creamy, cheesy, crispy, and crunchy. -Why tempt yourself? When the bread basket arrives, take just one slice and ask the server to

remove that breadbasket, or decline the bread basket altogether. -Ask for a to-go box up front. Wrap up half of your meal before you even start ea<ng. -Become familiar with healthy op<ons at restaurants beforehand and select ones that provide nutrient/ calorie informa<on. -Avoid all-you-can- eat restaurants and buets. Many of

these foods are high in fat (fats are added to help food taste fresh longer) and, needless to say, it is easier to overindulge. Request that dressings, sauces, and cheese are served on the side so you can control the amount you eat. Just one tablespoon of ranch dressing has 73 calories and 7.7 grams of fat!

Margarita Momma or Smokin Mamma?

also been called the "an<nutrient nutrient." [2] Research shows that in the short term, alcohol s<mulates food intake and can also increase subjec<ve feelings of hunger. Other studies have shown that the s<mulatory eects of alcohol on food intake are controlled by hormonal regula<on of sa<ety and sa<a<on, such as the hormone lep<n. Regardless of the cause, the outcome is the same; people consume more food when they have consumed alcohol. [2] CALORIES: - Regular beer ranges from approximately 140-200 calories. - Light beer isnt calorie free like diet coke. The average light beer s<ll contains upwards of 100 or more calories per 12 oz can. - Despite the small quan<ty, a single shot of liquor (1.5 oz) can contain anywhere from 115- 200 calories. - A 4.0 oz glass of wine contains anywhere from 62-160 - Mixed drinks are the real danger zone. They can surpass 800 calories for some of the frozen, creamy drinks. [3]

No . . . not that kind of smoking! Were not telling you to ! choose between alcohol or cigs, but rather to not let anything, including alcohol, get in the way of your smokin hot best bod. In addi<on to containing calories, alcohol has been shown to reduce the amount of fat your body burns for energy. A study was outlined in the American Journal of Clinical Nutri3on in which eight men were given two drinks of vodka and sugar- free lemonade separated by 30 minutes. The drinks had just under 90 calories. Before and aRer consump<on, fat metabolism was measured. The results showed that for several hours aRer drinking the vodka, whole body lipid oxida<on (a measure of how much fat your body is burning) dropped by as much as 73%! [1] Alcoholic beverages have been referred to as a source of empty calories and since they oRen directly interfere with the body's absorp<on, storage, and use of nutrients, it has

Your Goals for the Week:

1. Record your calorie

intake 5 days this week. Dont forget to count beverages. 2. Use the dining out @ps found in your newsleBer.

Sources:

[1] Siler, S.Q., Neese, R.A., & Hellerstein, M.K. (1999). De novo lipogenesis, lipid kinetics, and wholebody lipid balances in humans after acute alcohol consumption. American Journal of Clinical Nutrition, 70, 928-936 [2] http://www.medicinenet.com/ alcohol_and_nutrition/article.htm [3] http://www.rochester.edu/uhs/ healthtopics/Alcohol/caloricvalues.html

Upcoming Races
I
KIDS Lantau Buffalo Triathlon Discovery Bay Run for Charity 10k It would be fantastic if everyone could make this race. I will perform the Kenyan dance for every KIPMOVIN member to cross the line. I will also be participating in the race. Afterwards wed like to do a potluck brunch. KIPMOVIN will provide fruit and UNCLE RUSS coffee. If youd like to volunteer your favorite breakfast dish, please let us know. We will have a special KIPMOVIN area after the race. Disney KIDS Run and half Marathon I look forward to working with you all again next session. Remember we are running the following promotion: REFER A NEW MEMBER AND RECEIVE HALF OFF YOUR SESSION Weve added a new training specifically for the DB 10K. See below for all our class times and locations: KIP Core and More 9am M/W KIP Core and More 5:30am Express T/Th KIP Core and More combo includes running class and core KIP KIDZ Fit and Fast Wednesday 5-6pm all ages KIP KIDZ Fit and Fast Tuesday 6-7pm 12 years and up KIP Running faster 6am T/Thu Kip Running faster 9am T/Thu Kip Running faster Central Bowen Road Park 7:30-8:30am Sat Kip Running faster Happy Valley Track 7-8pm Mon KIP Flex - $950 6 classes at any location in 4 week period. DB 10K training 4 locations (DB Wednesday pm - 7-8pm Happy Valley Monday 7-8pm DB Thursday am 7-8pm Central Bowen road carpark 7:30-8:30pm KIP Running Remote

KIPMOVIN

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