Wednesday, March 18, 2015

Nutrition 

Like any race prep, nutrition needs planning as well.  How do you know that you are getting enough Carbohydrates, Protein and Fats (vitamins/minerals) to fuel your body and recover from training and racing?   One way to find out is to see a Nutritionist, like myself.

Otherwise, a good starting point is as follows:

Take your weight, add a 0 at the end.  Add 5-10 calories for every minute of exercise you do.

i.e.

1.  I weight 120 lbs;  Add 0 at the end = 1200 calories (Basic Metabolic Rate Needs)

2.  Add 7 calories for 60 minutes of easy/moderate effort run = 420 calories

3.  Add the two together:  1200 + 420 = 1620 calories

Therefore, on this day, my caloric needs are 1620 calories.


Other factors are involved, but for a healthy, active adult, this is a simple way to calculate your caloric needs.




Take away point: Be sure to adjust on off days/off seasons.  

Happy Healthy Eating!

 - Chantal
A-RHN, ROHP
www.refreshnutrition.com

Tuesday, March 10, 2015

The hills today weren't massive, but as I pulled my 3 year old and chariot (~40+ lbs) over the hills and valleys of Duntroon Highlands, I couldn't help but think how strong this cross country skate skiing is making me for mountains of  Bighorn 100 and the Golden Ultra.  #stronglegs #determinedmom

Join me at the Golden Ultra and use "GoldenDays" for a 5% discount code when registering.  It's going to be an epic race!!

Also, be sure to follow me on facebook!!

- Chantal


Friday, March 6, 2015








Trying something new here!  Be sure to check often for more of my "Tips of the Trade".  The life and tribulations of an running, working mom!

Saturday, February 28, 2015

I am in the midst of a Leadership class as part of my degree.  Last night, I had to complete an
assignment.  Here was the first question.

Assignment 2: Building Trust, Leveraging Diversity, and Strengthening Others
February 27, 2015


Part A: Building, Maintaining, and Regaining Trust



How do I inspire trust? (16 marks)
Let me briefly tell the story of who I am. I am a 35 year old mother of two young girls, who juggles a part time paramedic (and acting supervisor) career, a sole proprietor holistic nutrition consulting business, a university student schedule, and an ultra trail running training/racing schedule.  How do I do it?  With the right support system, and impeccable time management, I am able to do all of the above exceptionally well.  What I take away from all of experience is what I truly value the most: inspiration and trust.  I’ve been told that I inspire others.  I am sincere and have established the trust of friends, family, patients, co-workers, clients, and fellow athletes/competitors.  What’s my secret?  I take the time with each and every person that I can.  I listen and thus gain their confidence and trust.  I am honest and express my views through one-on-one talk, group talk, seminars and social media.  I work with sound ethics, integrity and am consistent with my words and actions.  I lead by example and follow up with my commitments.  
(I have this letter from a friend that I keep to remind me of the person I am:

Words cannot describe what an inspirational individual you are for me.  You are the most beautifully determined girl and I feel truly blessed to be your friend.  You give unconditionally, selflessly and whole heartily. What you do for those around you defines your true character.  Your personal determination and mental fortitude will take you anywhere you can dream, if you first believe.” )


I really like this class cause it forces me to take moments and look internally. I really do like the person I have  'grown up' to be :)  I am so fortunate to have such wonderful friends, family and extended family. #feelinggrateful

Wednesday, February 25, 2015

Sometimes you just have to schedule in a 'staycation'!


My good friend, Kat Tupling, turned 30 in December so what's the best thing 2 athletes can do?? That's right: a staycation!  It was a great combination of exercise/training and relaxing.  We didn't need to go far to get what were needed.  45 minutes west of us had the perfect playground.




So we packed up Kat's car and hit the road.  Collingwood, here we come!


So how many things can we fit in 28 hours? The answer is lots!

Afternoon of Day #1

We started with a 4 hour snowshoe hike at Castle Glen and Pretty River Provincial Park. 







The hike started in some cold temperatures,  but at least the sun was kind of out.  As we went along however, the wind picked up, and the forecast of 'blowing snow' became a reality.  The last hour was FRIGID!  We covered up and trudged along....still having fun.




Evening of Day #1

After the hike, we got hot drinks, food, and checked in our hotel room at Cranberry Resort.  As we drove to Scandinave Spa, we couldn't believe that the sky opened up to expose this beautiful sunset.


Time to relax and enjoy the baths, sauna, steam room and massage!  Ahhhhh! Just lovely. 


...  ended the day with some delicious sushi and the movie Wild.



Morning of Day #2

After a great night and a much needed sleep in till 9am ( I have kids. 9 am is like sleeping till noon lol), we took part in a relaxing stretch in a local yoga studio.  Namaste!




The fun continued with a latte, and a drive to Horeshoe Valley for 90 min of skate skiing.  The hills and valleys of the resort was the perfect ending to my 28 hrs of 'sans children'.





 Hugs, kisses and a nice cuddle upon my return.   Home, sweet home!  Even the dogs missed me :) Thank you Kat.  Happy Belated birthday!  "30, flirty and fabulous"  ;P

(family picture is not from today)



Saturday, February 21, 2015





Roses are red.
Violets are blue.
I can't wait to start racing hills and mountains.

How about you? 








use discount code "GoldenDays"  for 5% off



Sunday, February 15, 2015


The weather in Barrie, Ontario has been quite cold!  To be more specific, it was -38C with the windchill today.  Eyelashes, eyebrows and peach fuzz were frozen.   With 4 layers of clothing on, my friend, Kat Tupling and I hit the trails for some hill repeats.   

When conditions are tough like this, I remind myself of the races I will be doing in the upcoming season.  Today, I focused on the stage race I will being doing Sept 18-20 in beautiful Golden, British Columbia.  This 3 day stage race will be my first time doing a multi-day race.  I'm quite excited to take part.  This is how they describe the race:

Day 1 - The Blood

Friday, September 18
Run uphill until you are sure you're sweating blood.  The first day of the 3-day Golden Ultra involves a 5 km uphill challenge.  This one is going to hurt.
1000 m elevation gain.  0 m loss.
0 km pavement, 5 km of dirt. 
T2Ridge

Day 2 - The Sweat

Saturday, September 19
You're going to sweat.  "Enjoy" one big and beautiful 55 km loop with fantastic mountain views.  Running from the Town of Golden to the summit of Kicking Horse Mountain Resort... and back again...
2500 m elevation gain... and loss.
5 km of pavement, 45 km of singletrack, 5 km of fire road.
CedarRun

Day 3 - The Tears

Sunday, September 20
Tears of happiness or tears of pain?  This last 20 km of "flat," "flowy," and "fun" single track may be the best of times... or it may be the worst. 
375 m elevation gain.
4 km of natural surface town trail, 16 km of single track.



Now that looks like FUN!!!  Check out their website at http://www.goldenultra.com/.

Don't want to do the the whole race? No problem...you could put in a relay team or do any of the 3 races.  Visit their website for more details.

Sign up and get a 5% discount by using the "GoldenDays" discount code. 

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