Get Out N Play Newsletter
ABC's of NutritionJanuary 2012
In This Issue
Elemental Aspects
Lemony Broccoli
Workshop:Gluten Free Athlete
Workshop: From the Kitchen to the Starting Line
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Triathlete Training Workout: Indoor Trainer
Make your indoor trainer rides relatively short and make them focused on improving your pedaling technique, endurance and speed. 
Sample workout structure: 
  • 5 min warm up
  • 5 min of pedaling drills
  • 5 x 3 min moderate intensity aerobic work, 85-95 RPM. Rest interval = 90 sec EZ
  • 10 x 30 sec sprints. Rest = 30 sec EZ
  • 5 min cool down
Total time = 48 min

A Loving Welcome to 2012  


Four...Four monthly newsletters! I have been creating a lot of content, but my poor Get Out N Play newsletter has been suffering. My efforts have been going to Fitness Squared (formerly the Taking Care Center), HEATCentral Wheel and Get Out N Play, plus my regular feature in the Fleet Feet newsletter. It does equal a large chunk of time at the computer, but that is balanced with my own triathlon training, the group exercise classes I instruct and 1:1 coaching sessions with my triathlon clients. It is all about finding balance, especially as a small business owner. There is no 9-5 for me and I prefer it that way. I enjoy having my hand in many different projects. It all feeds into my passion for good food, movement and smiles.

I am jazzed up for 2012. January started my two year term as the VP of HEAT, the local triathlon club. One of my goals is to make the club more social. This sport is so much fun and knowing people post race just elevates the experience.
Where am I racing in 2012? My sights are set for an early season sprint tri in New Jersey in May. This year also brings my return to the wonderful Black Fly Triathlon in New Hampshire in July. This is event features three days of racing, with a four mile bike time trial on Friday evening, a short Olympic tri on Saturday and a sprint tri on Sunday. The three day competition is known as the Lord of the Flies. We have a crew of six headed up to race. August will hopefully bring my return to Nationals in Burlington, with my body intact. In September, we'll be heading up to Maine for the Pumpkinman Half.
What's in store for Get Out N Play this year? Workshops, a training camp, the 4th annual Birthday Bike ride, a Greylock Mountain bike ride and lots of yummy recipes. Gear up to Get Out N Play!
Elemental Aspects of your Diet

Breaking down wise nutrition to some simple key elements can help ease some of the stress about what to eat. 

  • Adequacy - A diet which contains enough of the essential nutrients.
  • Balance - A diet which has a good proportion of nutrients. No emphasis on one food group or another.
  • Calorie Control - A diet with the correct amount of calories to maintain ideal body weight. 
  • Defined Portions - A diet that enables you to eat any food in a reasonable-sized portion.
  • Experiment - A diet that has different types of food to prevent boredom.
Recipe: Lemony Broccoli with Avocado

Working on your ABCs of nutrition?  Don't think about sitting down to dinner without some veggies on your plate. Here is a quick weeknight veggie recipe. 



  • 2 bunches of broccoli
  • 1 avocado, chopped
  • 1 lemon
  • olive oil
  • sea salt


  1. Chop broccoli into bite sized pieces, keeping stems and crowns separate. 
  2. Add an inch of water to a pot and a steamer basket. Heat to boiling. Add stems and steam for 2 minutes. 
  3. Add crown pieces and steam for 5 minutes.  
  4. In a serving bowl, combine lemon juice, olive oil and salt. 
  5. Add avocado to the bowl and warm broccoli to the bowl. Mix gently and serve.

Source: Integrative Nutrition

Gluten Free Athlete Workshop

Being a gluten free athlete can be challenging in a world of pre-run pasta and post-run bagels. Attend my workshop Gluten Free Athlete at Fleet Feet in West Hartford on Wednesday, February 22nd at 7 PM. Learn how to fit gluten-free eating into your lifestyle, while meeting your nutritional needs. 

Why go gluten free? Less bloating, less fatigue after you eat, better performance and more. Come find out why you may want to try a gluten free program and how to do it. 
The hour-long workshop is free. Email me ( to reserve your spot or if you are a Facebook user, RSVP online.


 Gluten Free Athlete

Wednesday, February 22nd at 7 PM

Fleet Feet, 1003 Farmington Ave, West Hartford

From the Kitchen to the Starting Line Workshop

The time you spend in the kitchen can have a big impact on your finishing time. Learn how to navigate your kitchen, with simply prepared meals that provide taste and the nutrients necessary to keep your health in top form. The choices you make at the grocery store and at the kitchen counter have a strong connection to your riding. Attend my workshop at Central Wheel on Tuesday, February 28th at 5 PM. Please email me to reserve your spot. 


From the Kitchen to the Starting Line

Tuesday, February 28th at 5 PM 

Central Wheel, 62 Farmington Ave, Farmington, CT 

Thank you for spending the time learning to nourish your health.

Aubrey Schulz
Get Out N Play

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