A note from Sue Thew, I organize United Blood Services annual Tour de Hero bike ride (Jan. 28, 2012). THe United Blood Services is hosting the Save Our Summer event, Arizona's largest blood drive, on July 1 at the University of Phoenix Stadium in Glendale and on July 2 at the Scottsdale Center for the Performing Arts. The first 500 donors will receive a D-backs ticket and a gift bag valued at more than $50 – one donor will be drawn as a finalist to win a 2011 Jetta S, courtesy of your Valley Volkswagen dealers. Here's a link to the landing page with more details and a button to make an appointment: http://www.unitedbloodservices.org/ubs-az/sos/ or click on the title and it will take you to the site.
Thanks so much for your consideration.
Sue Thew
United Blood Services/AZ, Public and Media Relations
480-675-5454 (office), 602-295-3281 (mobile) or SThew@BloodSystems.org
Find the hero in you. Give blood 3 times a year.
Wednesday, June 29, 2011
Job Opportunities information
Hi everyone,
Here is a link to my company's website where job openings are posted:
http://www.celgene.com/careers/pharmaceutical-us-job-openings.aspx
We are growing right now and if you know anyone looking for a job, there is are a variety of positions posted right now. Please feel free to send this information to anyone.
Have a good day,
Kristen
Here is a link to my company's website where job openings are posted:
http://www.celgene.com/careers/pharmaceutical-us-job-openings.aspx
We are growing right now and if you know anyone looking for a job, there is are a variety of positions posted right now. Please feel free to send this information to anyone.
Have a good day,
Kristen
This Saturday Ladies only ride In Awhatukee
Good Morning Ladies
This Saturday we are meeting at 5 am with wheels down no later than 5:20 am.. It is hot, so we are trying to stay ahead of the Sun. As always start drinking plenty of water today,and place your full water bottles in the freezer. As a point ALWAYS drink plenty of water. Living here in the desert, we stay on the edge of dehydration.. As Ladies we need to take care of our skin also. Look for a sunblock that will protect your skin while riding in the sun, but also look for a good lotion that will put back the moisture that living in the desert,and the Love of our sport, takes away. It is a fine balance but in order to keep doing what we love to do we have to find that balance. As my Grandmama always said "If you take care of your body, it will take care of you". She lived to the great age of 93, she stood straight @ 6'2" and look like she was in her 40's.
Take the Advice see you Saturday
LaVerne
www.theladiespac.blogspot.com
Please check the Ladies Blog, One of the Ladies gave me a Job opening with her company
Check out the Save our Summer Event, Arizona's largest blood Drive, you have a chance to win D Back Tickets and other prizes July 2
I will post the July calendar by friday, sorry for the delay.
This Saturday we are meeting at 5 am with wheels down no later than 5:20 am.. It is hot, so we are trying to stay ahead of the Sun. As always start drinking plenty of water today,and place your full water bottles in the freezer. As a point ALWAYS drink plenty of water. Living here in the desert, we stay on the edge of dehydration.. As Ladies we need to take care of our skin also. Look for a sunblock that will protect your skin while riding in the sun, but also look for a good lotion that will put back the moisture that living in the desert,and the Love of our sport, takes away. It is a fine balance but in order to keep doing what we love to do we have to find that balance. As my Grandmama always said "If you take care of your body, it will take care of you". She lived to the great age of 93, she stood straight @ 6'2" and look like she was in her 40's.
Take the Advice see you Saturday
LaVerne
www.theladiespac.blogspot.com
Please check the Ladies Blog, One of the Ladies gave me a Job opening with her company
Check out the Save our Summer Event, Arizona's largest blood Drive, you have a chance to win D Back Tickets and other prizes July 2
I will post the July calendar by friday, sorry for the delay.
Thursday, June 23, 2011
I 87 to Sacaton Ladies only Bike ride 6/25/2011
Good morning Ladies
This Saturday the ride will start from the Bashas on Alma School and Riggs Rd. meeting at 5 am ready to ride by 5:20 am. Please come early if you need help with your bike. This is a out and back ride with little to no traffic. Ladies its going to be hot so start preparing yourself and your water bottles. If you don't like to drink a lot of water then eat water fruits such as watermelon, cantaloupe, grapes,kiwi( which is loaded with potassium). You can also make melon juice by liquefying the watermelon and cantaloupe.. believe me it's great on a hot day. Fill and place your water bottles in the freezer on a slant yesterday :). Then top them off the morning of the ride. WE will have a sag on this ride.
For the Ladies that are interested in doing the Women 1/2 marathon in November, here is a link to register and a discount password that expires July 5th.
http://www.active.com/images/newsletters/womens_half_marathon/062011_az/az_az.html
Please send me a list of all the rides/hikes/runs that you have done so far this year by the June 27th. I'm working on something.
Thank you for making this happen
LaVerne
602-565-1839
This Saturday the ride will start from the Bashas on Alma School and Riggs Rd. meeting at 5 am ready to ride by 5:20 am. Please come early if you need help with your bike. This is a out and back ride with little to no traffic. Ladies its going to be hot so start preparing yourself and your water bottles. If you don't like to drink a lot of water then eat water fruits such as watermelon, cantaloupe, grapes,kiwi( which is loaded with potassium). You can also make melon juice by liquefying the watermelon and cantaloupe.. believe me it's great on a hot day. Fill and place your water bottles in the freezer on a slant yesterday :). Then top them off the morning of the ride. WE will have a sag on this ride.
For the Ladies that are interested in doing the Women 1/2 marathon in November, here is a link to register and a discount password that expires July 5th.
http://www.active.com/images/newsletters/womens_half_marathon/062011_az/az_az.html
Please send me a list of all the rides/hikes/runs that you have done so far this year by the June 27th. I'm working on something.
Thank you for making this happen
LaVerne
602-565-1839
Thursday, June 16, 2011
This Sunday Roosevelt Lake Bike ride 6/19/2011
45994 N Arizona Highway 188, Tonto Basin, AZ 85553 (Tonto Basin Market Place)
Hey Guys,
Looking forward to riding at Roosevelt. Take the Beeline up Hwy 87 to Hwy 188 and turn right (east). Drive to Tonto Basin and you will see this grocery store on the right....it’s the only one.
We can park there and ride.
You can mapquest the address above.
It will be hot since it is almost the elevation of the valley but shouldn’t be too bad. The high is supposed to be 95 degrees on sunday.
We can swim at the lake when we are done or just go eat...whatever.
Let me know when you want to meet. Any is fine with me.
You are also welcome to spend the night here if you wish.
Thanks,
Ntalie
Hey Guys,
Looking forward to riding at Roosevelt. Take the Beeline up Hwy 87 to Hwy 188 and turn right (east). Drive to Tonto Basin and you will see this grocery store on the right....it’s the only one.
We can park there and ride.
You can mapquest the address above.
It will be hot since it is almost the elevation of the valley but shouldn’t be too bad. The high is supposed to be 95 degrees on sunday.
We can swim at the lake when we are done or just go eat...whatever.
Let me know when you want to meet. Any is fine with me.
You are also welcome to spend the night here if you wish.
Thanks,
Ntalie
Saturday Ladies Only PV/Mummy Bike ride 6/18/2011
Good Morning Ladies
This Saturday we will meet at the Tribe at 5 am Wheels down at 5:30 am.. Why so early you ask? The temps have risen and its Hot so the plan is to start at the morning light and beat the heat if at all possible. I would suggest purchasing two thermal water bottles filling them 1/2 way and placing them in the freezer today.Then at the end of the ride to refill them and place then in the freezer for next week.. The longer the bottle is in the freezer the harder the Ice will become and it will stay frozen longer... Remember to drink even when you are not thirsty. Your body will Thank you.
Natale has invited us to come up to Roosevelt lake and ride with her. This is not a beginner and May not have SAG support. but if you are interested please respond to this email and I will send out more details on Friday.
Charlie is riding from the nosh on 48th street and warner this Sunday wheels down at 6 am. This is a beginner friendly ride. so do bring a friend.
Have a great week
LaVerne
www.theladiespac.blogspot.com
This Saturday we will meet at the Tribe at 5 am Wheels down at 5:30 am.. Why so early you ask? The temps have risen and its Hot so the plan is to start at the morning light and beat the heat if at all possible. I would suggest purchasing two thermal water bottles filling them 1/2 way and placing them in the freezer today.Then at the end of the ride to refill them and place then in the freezer for next week.. The longer the bottle is in the freezer the harder the Ice will become and it will stay frozen longer... Remember to drink even when you are not thirsty. Your body will Thank you.
Natale has invited us to come up to Roosevelt lake and ride with her. This is not a beginner and May not have SAG support. but if you are interested please respond to this email and I will send out more details on Friday.
Charlie is riding from the nosh on 48th street and warner this Sunday wheels down at 6 am. This is a beginner friendly ride. so do bring a friend.
Have a great week
LaVerne
www.theladiespac.blogspot.com
Thursday, June 9, 2011
This saturday Ladies only bike ride B-Line to Shea
Good Morning Ladies
This saturday the ride will start from the Tribe on the NE side of Indian School and Miller in the Fry's Food parking lot. we will meet at 5:30 am ready to ride at 5:45 am. If you need help with your bike please come earlier. This will give us the time to get everyone ready and wheels down on time. Prep yourself by drinking plenty of water starting today and your water bottles by filling them 1/2 way and placing them in the freezer on a slant, top them off the morning of the ride. Nick from Durapluse located inside of the Tribe have given us a tip for riding /training in the Summer Heat. To read this in entirety please go to the Ladies Blog.
A Tip From Nick
Training in the Heat
Now that we are officially in Summer and the heat will last for a couple months you will need to be extra cautious while training. Some things to consider when training in the heat:
-Train early or late in the day to avoid the heat.
-Hydrate, hydrate, hydrate with water and electrolyte (salt) drinks. Gatorade was formulated for this reason. A 2% loss in body weight from sweat loss can have up to a 20% reduction in performance.
-Eat foods that are full of water, such as fruits, vegetables and pastas.
-Control your heart rate. The higher your heart rate the higher your sweat rate, which leads to dehydration and an even higher heart rate.
-Choose training routes that have water stops to refill bottles.
-If you are thirsty it is too late. Do not follow your thirst mechanism. Drink even if you are not thirsty.
-Pre-hydrate the day before a big training day.
-Wear light colored and wicking material to avoid overheating.
-Keep your core temperature cool. Poor cold water on your head and body while training and take ice baths post workout to decrease your metabolism and aid in recovery.
It is necessary to take the above precautions when training in the heat. These things will help you with performance and safety. Safety is of the utmost importance. Please be safe out there while training in the heat.
Have a great week
LaVerne
www.theladiespac.blogspot.com
PS: Last year the Ladies did a overnight ride up in flagstaff, please keep an eye out this week for a up date and a sign up for this ride this year.
This saturday the ride will start from the Tribe on the NE side of Indian School and Miller in the Fry's Food parking lot. we will meet at 5:30 am ready to ride at 5:45 am. If you need help with your bike please come earlier. This will give us the time to get everyone ready and wheels down on time. Prep yourself by drinking plenty of water starting today and your water bottles by filling them 1/2 way and placing them in the freezer on a slant, top them off the morning of the ride. Nick from Durapluse located inside of the Tribe have given us a tip for riding /training in the Summer Heat. To read this in entirety please go to the Ladies Blog.
A Tip From Nick
Training in the Heat
Now that we are officially in Summer and the heat will last for a couple months you will need to be extra cautious while training. Some things to consider when training in the heat:
-Train early or late in the day to avoid the heat.
-Hydrate, hydrate, hydrate with water and electrolyte (salt) drinks. Gatorade was formulated for this reason. A 2% loss in body weight from sweat loss can have up to a 20% reduction in performance.
-Eat foods that are full of water, such as fruits, vegetables and pastas.
-Control your heart rate. The higher your heart rate the higher your sweat rate, which leads to dehydration and an even higher heart rate.
-Choose training routes that have water stops to refill bottles.
-If you are thirsty it is too late. Do not follow your thirst mechanism. Drink even if you are not thirsty.
-Pre-hydrate the day before a big training day.
-Wear light colored and wicking material to avoid overheating.
-Keep your core temperature cool. Poor cold water on your head and body while training and take ice baths post workout to decrease your metabolism and aid in recovery.
It is necessary to take the above precautions when training in the heat. These things will help you with performance and safety. Safety is of the utmost importance. Please be safe out there while training in the heat.
Have a great week
LaVerne
www.theladiespac.blogspot.com
PS: Last year the Ladies did a overnight ride up in flagstaff, please keep an eye out this week for a up date and a sign up for this ride this year.
Training in the Heat by Nick
Training in the Heat
Now that we are officially in Summer and the heat will last for a couple months you will need to be extra cautious while training. Some things to consider when training in the heat:
-Train early or late in the day to avoid the heat.
-Hydrate, hydrate, hydrate with water and electrolyte (salt) drinks. Gatorade was formulated for this reason. A 2% loss in body weight from sweat loss can have up to a 20% reduction in performance.
-Eat foods that are full of water, such as fruits, vegetables and pastas.
-Control your heart rate. The higher your heart rate the higher your sweat rate, which leads to dehydration and an even higher heart rate.
-Choose training routes that have water stops to refill bottles.
-If you are thirsty it is too late. Do not follow your thirst mechanism. Drink even if you are not thirsty.
-Pre-hydrate the day before a big training day.
-Wear light colored and wicking material to avoid overheating.
-Keep your core temperature cool. Poor cold water on your head and body while training and take ice baths post workout to decrease your metabolism and aid in recovery.
It is necessary to take the above precautions when training in the heat. These things will help you with performance and safety. Safety is of the utmost importance. Please be safe out there while training in the heat.
Nutrition Tip
No matter what training regimen you have in store for the day, the physical benefits reaped will be greater if you start fully fueled, well hydrated, and feeling comfortable. Finding the right sports nutrition groove for you may take some experimenting, so early in your training season try different approaches to identify which ones leave you feeling your best.
- Most athletes feel best with a pre-workout meal somewhere between 2 to 4 hours before training begins. The idea is to replenish muscle fuel stores without overtaxing your digestive system. Stick to high carb foods with some protein mixed in. Steer clear of fatty foods or those packed full of fiber.
- About an hour before you start your exercise, top off fuel supplies by eating a carb-rich snack. POWERGEL or GU is a convenient choice. This same strategy also applies if your training starts very early in the morning where eating a pre-workout meal isn’t realistic.
- To ensure that you’re fully hydrated, but have time to eliminate the fluid you don’t need, drink 16 fluid ounces of water or sports drink about 2 to 3 hours before exercise. Monitor urine color before your workout to gauge your hydration status. A light color, like lemonade, gets two thumbs up. If urine is darker in color, akin to apple juice, you need more fluid.
- Remember that during routine endurance training you need to consume enough carbs each day to allow your muscles to fully replenish fuel stores. In general, for every 2.2 pounds of body weight, light training requires 5-7 grams of carbs; moderate-heavy training requires about 7-12 grams; and extreme training, on the order of 4 or more hours of exercise each day, typically requires 10-12 grams of carbs.
-Now that we are into the month of May it is very very important that everyone takes precautions with the increased temperatures. You should be constantly drinking, and not just during exercise, to help stay hydrated. The heat can really affect heart rate and performance but if you are hydrated and stay cool by wearing appropriate clothes and splashing yourself with water you can help counter the effects of the high temperatures. Be smart about what time of day you train. I recommend not only drinking water but and electrolyte replacement as well. Nuun makes a great product as does Zym. Both are sold at Tribe and provide the electrolytes you need without a lot of calories. You will also want to eat foods that are full of fluids, such as fruits and vegetables. These will help hydrate you throughout the day.
Be smart when you train. You must train for quality and not quantity. If you have to get a run on but the only time is at 3PM then it is not smart to go outside where there is no water or shade. Find a treadmill or move the run to another day. You must be smart about your training. If you are concerned then ask me to help. It is more important that you are healthy than to get the recommended miles in.
Nick Goodman
USAT II Coach
Durapulse Performance Company
7624 E. Indian School Rd. #101
Scottsdale, AZ 85251
(480) 862-3076
coach@durapulseperformance.com
www.durapulseperformance.com
Now that we are officially in Summer and the heat will last for a couple months you will need to be extra cautious while training. Some things to consider when training in the heat:
-Train early or late in the day to avoid the heat.
-Hydrate, hydrate, hydrate with water and electrolyte (salt) drinks. Gatorade was formulated for this reason. A 2% loss in body weight from sweat loss can have up to a 20% reduction in performance.
-Eat foods that are full of water, such as fruits, vegetables and pastas.
-Control your heart rate. The higher your heart rate the higher your sweat rate, which leads to dehydration and an even higher heart rate.
-Choose training routes that have water stops to refill bottles.
-If you are thirsty it is too late. Do not follow your thirst mechanism. Drink even if you are not thirsty.
-Pre-hydrate the day before a big training day.
-Wear light colored and wicking material to avoid overheating.
-Keep your core temperature cool. Poor cold water on your head and body while training and take ice baths post workout to decrease your metabolism and aid in recovery.
It is necessary to take the above precautions when training in the heat. These things will help you with performance and safety. Safety is of the utmost importance. Please be safe out there while training in the heat.
Nutrition Tip
No matter what training regimen you have in store for the day, the physical benefits reaped will be greater if you start fully fueled, well hydrated, and feeling comfortable. Finding the right sports nutrition groove for you may take some experimenting, so early in your training season try different approaches to identify which ones leave you feeling your best.
- Most athletes feel best with a pre-workout meal somewhere between 2 to 4 hours before training begins. The idea is to replenish muscle fuel stores without overtaxing your digestive system. Stick to high carb foods with some protein mixed in. Steer clear of fatty foods or those packed full of fiber.
- About an hour before you start your exercise, top off fuel supplies by eating a carb-rich snack. POWERGEL or GU is a convenient choice. This same strategy also applies if your training starts very early in the morning where eating a pre-workout meal isn’t realistic.
- To ensure that you’re fully hydrated, but have time to eliminate the fluid you don’t need, drink 16 fluid ounces of water or sports drink about 2 to 3 hours before exercise. Monitor urine color before your workout to gauge your hydration status. A light color, like lemonade, gets two thumbs up. If urine is darker in color, akin to apple juice, you need more fluid.
- Remember that during routine endurance training you need to consume enough carbs each day to allow your muscles to fully replenish fuel stores. In general, for every 2.2 pounds of body weight, light training requires 5-7 grams of carbs; moderate-heavy training requires about 7-12 grams; and extreme training, on the order of 4 or more hours of exercise each day, typically requires 10-12 grams of carbs.
-Now that we are into the month of May it is very very important that everyone takes precautions with the increased temperatures. You should be constantly drinking, and not just during exercise, to help stay hydrated. The heat can really affect heart rate and performance but if you are hydrated and stay cool by wearing appropriate clothes and splashing yourself with water you can help counter the effects of the high temperatures. Be smart about what time of day you train. I recommend not only drinking water but and electrolyte replacement as well. Nuun makes a great product as does Zym. Both are sold at Tribe and provide the electrolytes you need without a lot of calories. You will also want to eat foods that are full of fluids, such as fruits and vegetables. These will help hydrate you throughout the day.
Be smart when you train. You must train for quality and not quantity. If you have to get a run on but the only time is at 3PM then it is not smart to go outside where there is no water or shade. Find a treadmill or move the run to another day. You must be smart about your training. If you are concerned then ask me to help. It is more important that you are healthy than to get the recommended miles in.
Nick Goodman
USAT II Coach
Durapulse Performance Company
7624 E. Indian School Rd. #101
Scottsdale, AZ 85251
(480) 862-3076
coach@durapulseperformance.com
www.durapulseperformance.com
Wednesday, June 1, 2011
A Ladies Only bike ride from the Bagel Nosh 6/4/2011
Good Morning Ladies
This Saturday leave from the Bagel Nosh on the SE corner of 48th street and warner in the Bashas plaza parking lot. Meeting at 5:45 am ready to ride at 6am. summer is here so don't forget to drink plentyof water... Just rremember if you are feeling thirsty you are dehydrated already. During the summer monthsyou should drink 1 to 2 gallons of water a day...Really? you say... Yes if you lived in another state than Az you could get away with only drinking 24oz to 48 oz a day. but we live in one of the hottest states so drink up:) your entire body will thank you.
Prep your waterbottles by filling them 1/2 way and placing them in the freezer on a slant.. Top them off the morning of the ride.
Have a great week
LaVerne
www.theladiespac.blogspot.com
This Saturday leave from the Bagel Nosh on the SE corner of 48th street and warner in the Bashas plaza parking lot. Meeting at 5:45 am ready to ride at 6am. summer is here so don't forget to drink plentyof water... Just rremember if you are feeling thirsty you are dehydrated already. During the summer monthsyou should drink 1 to 2 gallons of water a day...Really? you say... Yes if you lived in another state than Az you could get away with only drinking 24oz to 48 oz a day. but we live in one of the hottest states so drink up:) your entire body will thank you.
Prep your waterbottles by filling them 1/2 way and placing them in the freezer on a slant.. Top them off the morning of the ride.
Have a great week
LaVerne
www.theladiespac.blogspot.com
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