Get Out N Play Newsletter
The Power of FriendshipMarch 2012
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Triathlete Training Workout: Track Run- Ladders
Happy Daylight Savings time! Let's take advantage of the extra daylight, bizarrely warm temps and snow free tracks to begin to add in speed sessions. While it might be tempting to jump into 3 x 1 mile repeats, it is important to ease into speed work. Too fast too soon can lead to injuries. I like to ease into the track season with a ladder. Start with a quality warm up and follow it with this workout. End your workout with a thorough cool down. 
  • 100 yds, 200, 300, 400 (once around the track), 600, 600, 400, 300, 200, 100
  • Recover with a 200 walk in between.
Total run distance = 2 miles

Get outdoors at the Train, Eat, Recover...Repeat Training Camp! 

How often do mundane activities like driving your kids to practice, housework, and too many emails get in the way of your training? Wouldn't it be nice to get away from it all and unplug? Your concerns switch to your workouts and their quality. Forget about figuring out what to eat. I'll take care of that. At the Train, Eat, Recover...Repeat Triathlon Training Camp, your responsibilities are to enjoy your workouts, meals and the downtown in between. Feel like a pro triathlete for the weekend- minus the media appearances. 


Curious about what we'll do during a tri training camp? Here is the itinerary for the weekend:


Friday June 8th

4:00 - 5:00 PM Arrival and Check In
5:30 - 6:30 PM Run
7:00 - 8:00 PM Dinner
8:30 - 9:00 PM Sunset Yoga or Bonfire 



Intrigued, but not quite ready to commit? Attend the info session at Fleet Feet in West Hartford on Thursday, April 12th at 7 PM. Learn about what awaits you at this weekend retreat at Still Waters Pond. 


Train, Eat, Recover...Repeat Training Camp

June 8th- 10th

Still Waters,Voluntown, CT


Check out the Get Out N Play website for more information. 

Aubrey's Upcoming Appearances

Here's a rundown of my events calendar for the next few weeks. Please email me to reserve your space. 


Tuesday 3/20 Central Wheel 5 PM: Yoga for Cyclists. Bring your yoga mat and learn a key routine designed to improve flexibility in those areas that get overworked during cycling. 


Wednesday 3/21 Newington Bike 6-8 PM: Triathlon Expo. Stop by the Get Out N Play table while you check out all the latest triathlon gear and clothing. This event is a great chance to talk with reps and socialize. 


Thursday 3/22 REI 7 PM: Trimming Time from your Triathlon Workshop. Do you have a need for speed? Are you looking to improve on last year's performance? Join Aubrey Schulz as she discusses speedy transitions, techy tools and working towards a leaner physique.


Thursday 4/12 Fleet Feet 7 PM: Triathlon Training Camp Info Night. Interested in a weekend of triathlon training, good clean eating and rejuvenating recovery yoga? Learn about all that awaits you at this weekend retreat at Still Waters Pond on June 8-10th. Aubrey will explain the benefits of a weekend devoted to you and your favorite sport. 

The Power of Friendship

Your friends may have your back, but their health and fitness habits can literally shape your backsides. Multiple studies confirm that enthusiastic friends are essential to developing and sustaining healthier habits. Dieters lose more weight if partnered with supportive friends and exercisers get more motivated if paired with positive pals. Unfortunately some relationships can have the opposite effect. It turns out that the company we keep has a profound impact on body size and exercise practices. Close companions play a powerful role in modeling fitness habits through social modeling- our tendency to mimic the actions of those around us. 


The average person makes over 206 food decisions every day! Deciding what and where to eat are just two pieces of the dining puzzle- the other is with whom. Focusing on the conversation rather than the food often leads to overeating. 


Here are some tips to get your friends in a good groove:

  • Socialize and celebrate without food.
  • Gather together for home-cooked pot luck meals with a focus on veggies and whole grains.
  • Precede eating with a heart-pumping workout.
  • Limit happy hour drinks/alcohol.
  • Resist the temptation to tease those who are eating cleanly.
  • Join a group that makes your favorite exercise fun, like HEAT or AMC
Recipe: Breakfast Black Quinoa with Avocado, Almonds and Honey

Selecting what to eat for breakfast can be difficult. How do you fuel yourself for the day's meetings or training? Think outside the cereal box with this whole grain breakfast. In the time it takes to make pancakes this dish can be whipped up. At the Get Out N Play Training Camp, a dish similar to this will make its appearance. Black quinoa has a firmer texture than the more common white varieties. Soft avocado makes a great contrast.

Breakfast Quinoa
  • 1 cup black (or red) quinoa, rinsed
  • 1 1/2 cups almond milk
  • 1 avocado, thinly sliced
  • 6 Tbsp sliced almonds, toasted
  • 6 Tbsp honey 
  1. Bring 2 cups of water and a dash of salt to a boil. Add in the quinoa and return to a boil. Cover and reduce heat to low. Simmer for 15 to 17 minutes. (If you are using white quinoa, simmer for 12-15 minutes). Remove from heat and let stand for 5 minutes. Fluff with fork before serving. Makes 6 cups.
  2. In individual serving bowls, add a serving of quinoa and each of the toppings. 
Serves 6
Thank you for spending the time learning to nourish your health.

Aubrey Schulz
Get Out N Play

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