Breakfast and Bicycles

Standard

IMG_20150710_105559_936      Today should be a rest day for me, since tomorrow I have my 95 mile ride for MS. However, being slightly hard headed, thanks Dad, I just had to get in a quick ride today.

It is overcast in Columbus, Ohio with storms moving through, hopefully tomorrow brings sunshine and, ahem, humidity. This morning I rode across the local reservoir, Hoover. From this lower level there are steps leading up to the top of the dam, so I ran up them with my bike in hand.

Now for the breakfast part of this post. Tomorrow’s breakfast has been pre-made, due to the fact that I will be getting up at 5 am to warm up, stretch, shower, dress, eat and head out to pick up my packet and be on the course between 7:00 & 8:00.

IMG_20150710_081213_984      My breakfast will be mostly carbohydrate to fuel for the ride. I prefer steel cut oats since you use only 1/4 cup for a serving and they are a long burning, low glycemic food. I pre-make this in a pint jar and can grab it whenever I’m ready.

IMG_20150710_080612_600      The first thing I did was to mix the dry ingredients together. They are; 1/4 c steel cut oats, 2 Tbsp Pb2 (powdered pnut butter), 2 Tbsp chia seeds, and 1/4 tsp. cinnamon.

Next I added 3/4 c Almond Milk and stirred well. Then I added 1/2 a banana and mixed it in. Then I put the lid on and put it in the refrigerator until morning.

IMG_20150710_082128_760

I have posted on refrigerator oats before, and the variations are limited only to your taste preferences. I did happen to find a package of fudge Pop Tarts in the pantry that I will devour for the pure delight of entitlement.

In fitness, Bob

Self Pride or High Standards

Standard

Never apologize for having high standards, people who really want to be in your life will rise up to meet them.

Ziad K. Abdelnour

I came across this quote today, while searching for sayings that deal with self worth. I know that some may consider having higher standards to be selfish, or snobbish, but it is not. This does not mean that we cannot accept others for who or what they are, only that it is okay to feel good about our higher held standards.

Business executives, laborers, students, athletes, men, women, any classification of race, creed or religion you can think of, all hold examples of people with higher standards. You can usually spot them by how they carry themselves, their attitude, caring nature, or just the way they listen and hear what you have to say.

When you set your bar or goal, and you meet your desired target, do you stop there or continue to raise it a notch each time? Keep your priorities in check, continue to love yourself and others, and take a step above. Just the effort is what sets you apart. Reaching that goal then becomes another step up. Continue to climb.

In fitness, Bob

Riding for Multiple Sclerosis

Standard

There are only two weeks left until I ride to support Multiple Sclerosis. I am riding the 95 mile route this year and would appreciate any support you can give. Just click below where it says Donate To Me.
Thank you!

Progress: 23%

Goal $150.00Achieved $35.00

Fundraising Honor Roll

Robert Rice
$35

Weight Loss Specialist

Standard

I just finished and passed my WLS exam, and am now a Certified Weight Loss Specialist through the N.A.S.M. This helps me deal with physiological and psychological issues that clients may experience, and are associated with weight loss.
A major part of keeping my certification current as a Certified Personal Trainer is continuing education. Personal trainers do NOT have to be certified in all states, and Ohio is one of them. I would not let just anyone teach me proper self defense, exercise, investing, or any number of skills simply because they can. My life, money, time, and body are valuable.

IMG_20150623_123145_046

In fitness, Bob

High Fat Diets

Standard

The Truth About Fat-Heavy Diets

The Truth About Fat-Heavy Diets

PHOTOGRAPH BY STOCKFOOD/CLINTON HUSSEY

Headlines scream about fat-loading for endurance, butter-drenched “bulletproof coffee,” and how bacon is good for you, but here are four truths that you really need to know.

This article appeared in the June edition of; The Training Edge, a publication by N.A.S.M. This is neither for or against a fat heavy diet, but raises a rational awareness.

1. It’s easy to overdo it.
“A gram of fat has nine calories, while carbohydrates and protein have four calories per gram,” notes registered dietitian Courtney M. Sullivan, founder of Nutrition for Body and Mind (cwnutritionforbodyandmind.com) in Beverly Hills, Calif. “Healthy fats are important for a balanced diet, but moderation is key.”

2. Good fats can aid post-workout recovery.
In a University of Florida study, people who took a supplement that included an omega-3—found in fatty fish like salmon—had less inflammation after exercising. “Get some every day,” advises Sullivan.

3. Animal fats can raise the risk of heart disease.
In a recent case study from Walter Reed National Military Medical Center, a 39-year-old man who worked out regularly saw his LDLs (“bad” cholesterol) rise 55 points after he began eating more meat and cheese on the Paleo diet and then added a daily cup of bulletproof coffee (coffee laced with a tablespoon of butter and a medium-chain triglyceride oil). Bottom line: Butter, bacon, and fatty red meat are high in saturated fat, which can increase your risk of heart disease.

4. “Fat loading” for ultra-endurance isn’t ready for prime time.
The theory that high-fat eating lets you “tap into your body fat” for energy, saving carb stores for later or slowing their use during exercise, has had mixed results in human studies.

Four Great Lunge Variations

Standard

This article was in my N.A.S.M., (National Academy of Sports Medicine), magazine this month. The Training Edge, as the magazine is called, has great information for trainers like myself, to pass on to clients.

These four lunge variations let you target the glutes, quads, hamstrings, calves, and even strengthen knees inner thighs and hips.Lunges should be a part of your routine if you want to target the lower body.

In fitness, Bob

Four Great Lunge Variations
Build a powerful lower body with lunges.

PHOTOGRAPH BY PIXDELUXE/GETTY IMAGES | ILLUSTRATIONS BY MCKIBILLO

“The lunge is a great compound lower-body movement that utilizes several muscle groups at once,” says Kathy Benson Zetterberg, NASM-CPT, CES, PES, GFS, owner of Fitness At The Lake in Lake Sherwood, Calif. Each version here starts with kinetic chain checkpoints in alignment: feet straight ahead, knees straight, and the lumbo pelvic hip complex in a neutral position. Perform an equal number of reps on each side.

Reverse Lunge
Reverse Lunge
Good for beginners.  
A. Take a step backward with hands on hips, core engaged. Bend both knees until front thigh is parallel to floor and back knee dips but doesn’t touch the floor.
B. Press through front heel and push off with back foot. Finish with feet together, pressing hips forward to engage glutes.

Front Lunge

Front Lunge
Targets glutes, quads, hamstrings, calves.
A. Engage core and place hands on hips, then step forward. Don’t let back knee touch floor; continue to full range of motion if no compensation patterns are evident.
B. Push through front heel to return to standing; end with feet together, squeezing glutes.

Frontal Plane Lunge

Frontal Plane Lunge
Targets gluteus medius and gluteus maximus.
A. Step to the side with a wide stance, keeping kinetic chain checkpoints in alignment.
B. As you step sideways, the hips slide back and down (the bottom of the move looks like a squat with a kickstand). Keep opposite leg straight, feet and knees in alignment. Press through the heel to shift back to the starting position.

Transverse Lunge

Transverse Lunge
Added benefits for inner-thigh muscles and knee and hip extensors.
A. Pivot left foot while the right leg steps out 90 degrees to the side. As the right leg lands, the left knee drops and heel raises.
B. Push off with the right leg, pivot back to the starting position.

Glaciers and Food Trucks

Standard

image

This week I am fortunate enough to be in Verona, Wisconsin with my wife while she is at EPIC’s Intergalactic Headquarters.
Since she had to come up for some certification schooling, I took the opportunity to bike some trails in the area.
The beautiful rolling hills that were left after the glaciers came through, make for some awesome country.
The area between our hotel and the compound at EPIC is very bike friendly, so I ventured over.

image

The roads are for the most part lined with bike lanes and intersect with these paved trails.

image

It was only 10 miles to EPIC and my wife was breaking for lunch when I got there, so she was able to show me around a little.
We came across a couple of food trucks so I decided to grab a bite before I headed back out to continue biking.  There was a Thai truck that caught my eye instead of the usual brats, potatoes, mac n cheese style offerings.

image

This was an excellent choice! The Curry Tofu rice bowl had mango on top and was sprinkled with a chilie salt. The pork Bao had a cloud like texture, and it was all washed down with a Thai iced tea.

In fitness, Bob

image