Have a Great Weekend

Running Over the weekend 

8-10 Miles over the next 4 days. 

Suggestions 3,3,3,or 4, 4 or 2,4,2

Are you ready to LEAD…for God's Sake?

Parent Night is the kick off to the fall athletic season at Holland Christian High School and It began like most other parent nights with a brief summary of the season to come, a snap shot of the the website, and a quick over view of how and where to find that latest updates for what will be going on this fall. However following a very nice introduction by Matt Neal the Head Men's Basket Ball Coach at Hope College, it was clear that the speaker for the evening was going to move our thoughts and inspire our actions for the coming season. We had the Privilege of listening to Todd Gongwer author of the book Lead for Gods Sake!.

Todd started by telling us few funny stories and sharing at little bit about him self and how God put in him the words to write this book, he talked about how the words of the book and story were not his own but given to him through God. What a Great Way to Start the Night !!! 

I just wanted to highlight a few things that I picked out of the message last night. 

• As Coaches we have a great opportunity to influence and lead  
• As Parents you have the great opportunity to support and pray for the coaches and athletes
• All of our Coaches,Athletes and Parents have different personality's (it is a good thing ) we can learn and support each other through our different personalities. We all have something we can bring to the table  
• We ALL have the ability to help others and be there for others as members of the teams as parents and as Coaches 

I will just share a quick story. Last season we had a great group of senior girls on the Cross Country Team they were kind, supportive, and leaders. The underclassmen looked up to them for advice and as coaches we looked to them to lead. At the end of the season I got a few notes from some of the girls, notes with kind words, and thanks for being there for them through out the season. As a Coach these kind words and Thanks meant the world to me !! It made me realize that through my actions and words I was making an impact in their lives.

As we go Forward into this fall Athletic season, lets remember that we are here to lead and be led for the Glory of God. 

Hebrews 12:1-3 (New International Version)

Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, 2 fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God.3 Consider him who endured such opposition from sinners, so that you will not grow weary and lose heart.

Things we Learned at XC Camp 2013

Greetings Family and Friends, 

While we were at camp we had the privilege of listening to some great speakers. They came in to talk to us about staying healthy, Eating well and good running form, out goal through out this season is to stay strong and healthy and run great races. 

Staying Strong and Healthy as a Runner with Adam Fujita

Adam Fujita PT, DPT is a graduate of Grand Valley State University, School of Health Professions Doctorate Physical Therapist Program. He also earned a Bachelors Degree in Biomedical Science. Previously employed as an adjunct anatomy professor at Grand Valley State University and Grand Rapids Community College, Adam brings his extensive knowledge and education experience to SIMIO PT. Adam enjoys long distance running, camping, road cycling, ultra mountain bike racing, and is also one of the founding members of Team Solstice, an ultra-endurance charity race team.

Adam Did a great demonstration at camp of how our muscle all work together and how when they are not working together for us what happens the imbalances that occur and why we feel like we have tight muscles.  He also showed us some great ways that we can can work to become stronger and overcome some of these imbalances. 

Thanks Adam for being willing to share some of your knowledge with us and help encourage us to pay attention to how we feel so that we can keep our bodies strong and healthy, and run great races. 

Healthy Eating with Allison Reed

Allison Reed, RD is Spartan Stores Registered Dietitian.  She attended Michigan State University, where she earned her Bachelor’s Degree in Dietetics, and was accepted at Yale-New Haven Hospital where she completed her dietetic internship.  She is a Certified Personal Trainer and Group Fitness Instructor with the Aerobics & Fitness Association of America and has been working in nutrition and fitness for several years.  Allison has a strong background in public health and strives to promote health and wellness in the community.

You can find nutritional information in stores provided by Allison in the Pharmacy Plus brochures and find tips in the Nutrition Guide brochure on utilizing the shelf tag system found throughout the store.She writes for the “To Your Good Life” brochures found in the pharmacy, advising on various health and wellness topics. She also provides input for the Meals Made Easy program to promote healthy shopping on a budget.

Allison works with the local media and appears in print, on TV, and on the radio where she provides nutrition education and tips on how to prepare healthy, affordable meals.  She also participates in nutrition related events throughout the community and in-store.

Choose My Plate

Before you eat, think about what goes on your plate or in your cup or bowl.

Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods contain the nutrients you need without too many calories.
Try some of these options.:
 

Make half your plate fruits and vegetables.

• Eat red, orange, and dark-green vegetables, such as tomatoes, sweet potatoes, and broccoli, in main and side dishes.
• Eat fruit, vegetables, or unsalted nuts as snacks—they are nature's original fast foods.

Switch to skim or 1% milk.

• They have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories.
• Try calcium-fortified soy products as an alternative to dairy foods.
• Make at least half your grains whole.

Make at least half your grains whole.

• Choose 100% wholegrain cereals, breads, crackers, rice, and pasta.
• Check the ingredients list on food packages to find whole-grain foods

Vary your protein food choices.

• Twice a week, make seafood the protein on your plate
• Eat beans, which are a natural source of fiber and protein
• Keep meat and poultry portions small and lean

Allison came to talk to us about good eating habits and good foods to eat. She Talked to us about timing, when we should before and after a race, she talked to us about hydration and how staying hydrated effects our bodies, and she also talked to us about getting enough sleep so that we can perform at our best. Allison was kind enough to bring us all a healthy snack for that afternoon as well, a banana and low fat sting cheese stick. 

Thanks Allison for being will to share some of you knowledge about healthy eating, your tips will help us keep running strong this season. 

The Healthy Athlete-Hydration

The Healthy Athlete-Food and Snack Ideas

Allison Reed, RD

Corporate Dietitian

Spartan Stores

Phone: 616-878-2495

Email: Allison_Reed@SpartanStores.com

Good Form Running- With Josh Vork

Josh Vork is the assistant store manager of Gazelle sports in Holland and the Zeeland Girls Track Coach. He Also specializes in teaching a coarse called Good Form Running. Josh Enjoys running and encourages people to run injury free with the Good Form Running Class he leads. 

GFR

Josh Vork  Assistant Store Manager

Thanks Josh for coming out to camp this year to share us with us the four points of Good Form Running, We are going to try hard to make sure that we keep our Posture, Mid-Foot, Lean, and Cadence in check this season. 

Thank You 

We would like to give a huge THANK YOU to all of the speakers who helped make XC camp a great experience for us and to everyone who helped make camp possible this year. 

Request Foods

Spartan Stores 

Schipper Eggs 

Lets Have a Great 2013 XC Season

For 8/19/2013

Olympian Kicks Off Fall Champions of Character Season at Cornerstone University

Three-time Olympian long distance runner and Rockford native, Dathan Ritzenhein, will be the featured speaker at the Annual Champions of Character Fall Pre-Season Kick-Off at Cornerstone University’s Hansen Athletic Center.

Ritzenhein (Ritz) will speak on the theme “Run With A Purpose” on Monday, Aug. 19 at 6:30 p.m. on campus. The free event is open to West Michigan high school teams and their coaches.

Runners,

If you plan on attending and riding out to GR for the Speaker please bring your own snacks as we are not sure if there will be time to stop for food.

Also Check out the Live Calendar
Live Calendar

Thank You 

HCXC Coaches

XC Camp

XC Camp 2013

A new Easier to Print Form has been added for your convenience 

If that does not work, Please Feel Free to Copy/Paste the ENROLLMENT/APPLICATION section to a Blank Document and Print from that. 

Thanks

XC Pre-Team Meetings

Monday and Tuesday

XC PRE team meeting

WhenMon, August 12, 8am – 9am,Tue, August 13, 8am – 9am

WhereHolland Christian High School 

DescriptionYou must attend either Monday or Tuesday's PRE team meeting to take care of all paper work. XC Camp Payment ($50), Physical Card in office, Pay2Play etc...

Fit By Nature

Fit By Nature Holland State Park 7:00

Meeting in the the little parking lot just past the General Store