The ice has melted, and so too have many New Year's resolutions. If your goals for the New Year include more exercise and eating better, then we have some great ideas and tips to help out.

Let local nutrition expert and ultra-marathoner, Meredith Terranova guide you into better athletic performance with a balanced nutrition plan. If that's not enough, get your legs movin' with our monthly musical ride. But if all you want to do is have a little fun, then check out a 30th birthday bash that's sure to please.

Been looking for something fun to do on Wednesday nights? If so, then look no further. On the last Wednesday of every month, come on down to Jack and Adam's Bicycles for a Fat Tire Ride like no other!

Ride a cruiser, road, mountain or tandem - it doesn't matter what you ride, as long as it's human powered. We'll head through scenic streets such as Congress, 6th, 4th, and more. The casual ride begins at 7:15 sharp and will end at the Shoal Creek Saloon with free live music from Jack & Adam's own, Austin Howell! Music starts at 8:00 PM and the next ride is Wednesday, Jan. 31.

Help celebrate the Capitol 10k's 30th Birthday on March 25, 2007 in Austin, TX. The event attracts the silly and the serious, and has become an annual tradition for the whole family. Their goal this year is to break the participant record set in 1987 at 28,341. They're aiming high: 30,000 participants for the 30th anniversary! Get your feet on the street and be part of this fun event!

Tired of gel after gel, bar after bar? Then try something totally different with Clif's SHOTŪ Bloks. These chews offer very similar nutrition to the SHOT Energy Gel. The Bloks provide easily assimilated carbohydrates for working muscles and the mineral salts known as electrolytes. Choose from many different flavors including margarita, pina colada, cran- razz, cola, lemon-lime, black cherry, strawberry and orange. All of these flavors can be found at Jack and Adam's.

Athletes, and all active people, should not underestimate the importance of good nutrition. A well-planned, well-balanced diet can optimize athletic performance, delay fatigue and aid recovery. Good nutrition should be a priority and a part of any training regime.

An athlete's diet should be similar to that which is recommended to the general population in terms contribution to energy (55% carb, 12-15% protein, less than 30% fat). Athletes who exercise strenuously for more than 60 to 90 minutes daily, however, may benefit from increasing the amount of energy that they derive from carbohydrate (60-65% carb and less than 20% fat).

Carbohydrates: Carbohydrate-rich foods, especially complex carbohydrates (leafy green vegetables, whole grains, and legumes), should form the basis of the diet. They are important for building glycogen stores in the muscle and liver. Glycogen is the most important fuel/energy source for the body. When you are exercising during activities lasting longer than one-hour muscle glycogen depletes, but the consumption of carbohydrates serves to maintain proper levels of blood glucose (insulin) and delays the onset of fatigue.

For optimal storage of glycogen, an athlete should aim to consume between 7-10g of carbohydrate per kilogram of body weight per day. If carbohydrate is restricted, a poor exercise capacity will result from poor glycogen stores in the muscles and liver. A low-carbohydrate diet leads to a loss of protein tissue (and therefore muscle), as well as urinary loss of essential ions, such as potassium. Such eating regimes should therefore be avoided due to their detrimental impact on sporting performance.

Protein: Protein is an important part of a training diet (even though it is a limited source of energy for exercise less than 2 hours) because it plays a key role in post-exercise recovery and repair. Protein needs are generally met when following a high-carbohydrate diet, because many foods, especially complex carbohydrates, are a combination of carbohydrate and protein.

Fat: Fat provides limited fuel for workouts, helps manufacture hormones and nerve cells, and carries and absorbs the fat soluble vitamins A, D, E, K. Athletes should strive for a diet consisting of no more than 20-25% total calories from fat.

Hydration: Water is our most common deficiency. You may not need other nutrients during a 60-minute workout, but you will always need water. Thirst means you?re already beginning a state of dehydration, and once dehydrated it can take as long as 48 hours to rehydrate effectively. Electrolytes, sodium, chloride, potassium, and magnesium are almost as important to consume as water. Electrolytes help regulate water balance and retention through regulation of thirst and salt appetite mechanisms in your brain.

With all of this being said, have I just opened the gate for a full-time carbo-loading diet? - NO! It is important to remember that even though you may be doing more activity than you ever have, calories still count and taking in more than you are burning will still cause you to gain weight - all of these fuels in excess turn to fat, and that is unfortunately not the fuel source that our body goes to first to burn!

Remember to keep your diet in moderation and in balance, stay hydrated, and enjoy discovering what works for you!

Meredith Terranova, RD
Co-Author of Quick and Healthy Recipes for Active People which can be found at J & A's.

2006 is now history and Jack & Adam?s brought the new year in with style with a party sponsored by Rocket Science Sports. This Tri-product producer sent plenty of lucky winners home with Wetsuits, Transition Bags, Race Suits, race belts and an Electric Guitar. The Rocket Science Fashion Show & Live Music from The J & A ALL-Stars kept the party going well into the new year. Thanks to everyone who attended - we hope you had a great time!