October Happenings at
Altitude Peak
Fitness
Dear Subscriber,
GO ROCKIES!!!!! What an exciting time for
Denver and the Ball Park Neighborhood.
I hope you are feeling equally excited about
setting and meeting your fall personal fitness
goals. Are you getting ready for ski season?
Or do you just want to look great at this year's holiday
parties? Now is the time to get serious about your
workout routine.
Our clients are seeing average increases in
strength of 30-40% and cardio improvements of 10%.
If you're looking to boost your fitness routine or just
ready to try something different, sign-up for one
of our upcoming classes. Check out what's happening at
Altitude this month:
--Happy Hour at Palomino Euro
Bistro (1515 Arapahoe St) Friday, October
12th at 5:30. Come
celebrate your accomplishments as we wrap up our first
fall camp. Past, present, and future campers are
welcome. '
--Throw
on your lederhosen and join us at
Oktoberfest, October 5-7. This
annual German celebration has moved to our neighborhood
on Larimer street between 20th and 22nd. Stop by
Altitude during the festivities and sign-up for a future
fitness camp. You will save
15%. Can't make it to Oktoberfest? Sign-up
on-line thru Sunday and save 10% -
use coupon code MKTW10. We will be giving
away Altitude logo items and plenty of authentic
German music.
--Altitude Running Club meets Saturday,
October 13th at 8:30. This month,
have breakfast with
Tiffinie. We will finish our run with
pancakes back at Altitude. Campers,
neighbors, friends and family are
welcome.
--Snow is already falling in the
high country and winter is almost here. Are you ready? Try
our new Ski & Ride Conditioning
Camp geared to get you in the pipe, riding the
rails and jumping the bumps healthy and stronger.
Camps will meet 3 evenings each week. We
will focus on lower body, core strength, and cardio
conditioning. Get in shape
now!
--Not sure if boot camp is
for you? Missing those 5:30 a.m. workouts?
Our next Visitor and Veterans day will
be Wednesday, October 24th. If you're a veteran
camper we always enjoy having you back to visit.
If you are a potential camper come get hooked on a fun,
challenging workout. You can come to any of
our classes on that day, just send
an email and let us know which class you want to
take. Info@AltitudePeakFitness.com
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Who's Who: How Well Do You
Know Your Fellow Campers? 
Lanette
Trujillo is an Altitude veteran now in her
third 5:30 a.m. fitness boot
camp. She originally joined Altitude in
preparation for her summer 14'er hikes. Despite an
injury and personal loss, Lanette has persevered
and increased her strength levels ten fold
and improved her cardio level by 10%.
Instructors describe Lanette as--- 110% everyday,
kindhearted, never gives up, always a smile walking in
the door, doesn't know the word "can't".
What you might not know about Lanette....
Who is your
favorite professional sports team?
Avs baby! Love the
action, speed and the fights. These guys are amazing
athletes.
What is your
most treasured possession?
My grandma's
ring.
When do you feel
healthiest? After my 5:30 a.m.
bootcamps! I feel energized and ready to take on the
day.
Who are
your heroes in real life?
My brother and sister.
What is one
thing other campers would be surprised to find out about
you? I'm totally intrigued by
the Italian Mafia and would love to be a part of a
family (I'm not so sure sharing this was such a good
idea now).
What is your
greatest fear? If I was fortunate
enough to be in or around a Mafia family, I'd say the
fear of "getting whacked". Instead---I'll have to say
being in front of people (that would mean they would be
looking at me).
What is your
favorite Altitude workout?
I really enjoy the full
body circuit workouts and the kick boxing
routines. |
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Healthy
Eating
Try this healthy meal from West
Africa. It is super easy to make.
African Chicken
Peanut Soup
Cooking spray
1
1/2 cups cubed peeled sweet potato
1/2 cup chopped onion
1/2 cup diced red bell pepper 
2 garlic cloves, minced
1 jalapeño pepper, seeded and minced
2 cups chopped cooked chicken breast
(about 8 ounces)
1 cup bottled salsa
1/2 teaspoon ground cumin
2 (16-ounce) cans fat-free, less-sodium chicken
broth
2 (15-ounce) cans Healthy Choice Chicken
With Rice Soup or any less-sodium chicken-and-rice soup,
undiluted
1 (15-ounce) can black beans, drained
1/3 cup creamy peanut
butter
Preparation
Place a large Dutch oven coated with cooking
spray over medium-high heat until hot. Add sweet potato,
onion, bell pepper, garlic, and jalapeño; sauté 5
minutes. Stir in chicken and next 5 ingredients (chicken
through beans); bring to a boil. Reduce heat; simmer 10
minutes. Add peanut butter, stirring with a whisk; cook
2 minutes.
Nutritional Information
CALORIES 188(28% from fat); FAT 5.9g (sat
1.3g,mono 2.4g,poly 1.6g); PROTEIN 15.2g; CHOLESTEROL
21mg; CALCIUM 35mg; SODIUM 556mg; FIBER 3.4g; IRON
1.4mg; CARBOHYDRATE 19.3g
.
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Tips
from Tiffinie
Run Better...
Keep your head
up
Look straight
ahead. You will keep the rest of your body in-line and
better avoid injuries. You will also run
slightly faster (about 30 seconds for a 10K).
Watch your
arms
Keep your
shoulders low and relaxed. Don't tense your arms,
but don't hold them limp either. Keep arm
movements to a minimum. Your arm should be at a 90 degree
angle to your elbow. Move your arms straight back
and don't let your arms the center of your body.
Don't clench your fists.
Land on the middle part of your foot
Landing on your heels can
slow you down as it stops some of your forward
movement. Also,
never land first on your toes when you are running long
distance.
Run
economically
Do not
bounce or over stride. You should lengthen your stride by
pushing off, not by reaching out. Don't let your foot get
ahead of your knee. This means your knee will be slightly bent
at footstrike. Run from the hips down with the upper body held
straight and used only for
balance.
Belly
breathe
This is not easy to do and
must be practiced and consciously done just prior to a run.
Take air into your belly and exhale against a slight
resistance either through pursed lips or by a grunt or a
groan. This correctly uses the diaphragm and prevents the
"stitch."
It takes 6
to 10 minutes and one degree in body temperature to shunt the
blood to the working muscles. When that happens you will
experience a light, warm, sweat and know what the "second
wind" means. You must run quite slowly until this occurs. Then
you can dial yourself to "comfortable," put yourself on
automatic pilot, and enjoy.
Stretch
Your
backside does the lion's share of propelling you forward when
you run, and that means a particularly heavy workload for your
hamstrings and calves. Post run stretching will lengthen
and relax tight muscles and over time you will have a
smoother, more powerful stride.
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"Many
of life's failures are people who did not realize how close
they were to success when they gave up." - Thomas A. Edison
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Peak
Trivia
How did the City of Cuernavaca park receive its
name?
Be the first to give the correct answer and win the
prize.
Last month's trivia: How many
stairs are there on both sides of the Millennium Bridge?
Answer: 93
Winner: Several people came
close, but no one had the correct answer.
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