Breakfast and Bicycles

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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.

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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

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Planks, or, How Long Can You Hold This?

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I want to share with you a story of mental strength over physical fitness. Most of you have heard that you have to overcome your physical barriers with the proper mindset. Whether or not you call this determination, willpower, dedication, perseverance, or just mind over matter is up to you. The result is the same.

This story involves something I never gave a lot of thought to, and an eight year old boy that never spends time in his thoughts of physical willpower because, well, he is eight years old and doesn’t really have too.

My wife had entered her third 5k run and asked if I could pick up her number and shirt for her. I told her no problem, since it would give me a chance to network the fitness exhibits at the Columbus Convention Center, downtown Columbus, Ohio.

The Cap City Marathon was sponsored in part by Ohio Health. They had a booth set up as did many other vendors. I had just finished listening to a speech by author and fitness advocate, Julie Wilkes. When she wrapped up she announced that there would be a planking competition. I wanted to watch that but got caught up chatting.

Just as I got to the Ohio Health booth, they were announcing the winner of the plank challenge. It had barely lasted three and a half minutes, with three contestants. I thought to myself, “I can do better than that”, but I missed out. I turned to the guy next to me and he was wearing a ‘Trainer’ shirt from a local gym. I told him I was surprised he wasn’t in it. He replied, “Yeah I should’ve, I can hold a four and a half minute plank”.

Now it gets a little interesting, I’ll get to the eight year old in a minute. One of the Ohio Health people asked if we would like to do a head to head, and I said I was in. Well, they ended up recruiting nine participants for the challenge. The best time by the way was from the day before at six minutes, fifty seconds.

We all got into position on our forearms and toes and when the time keeper counted us down to zero we were up in a horizontal plank position. (For those of you not familiar with a plank, it is an a show of core, or abdominal strength. You tighten your muscles so that you are straight as a board. Most people would be happy with a three minute hold. No sagging or butt in the air.) And for the record, the world record is four hours, twenty six minutes, set by a Chinese Swat policeman from Beijing.

We were counted off at each fifteen second interval and it wasn’t long before participants started dropping . Every muscle in your body begins to tighten up, you start to shake uncontrollably, and you succumb. Most of the plankers dropped before the six minute mark, and it wasn’t long before it was just myself and a young lady next to me. I cheered her up when I said the trainer on the end had dropped.

As we approached eight minutes, she said she couldn’t keep up, I told to make it to nine. Honestly, I couldn’t believe we were both still in this thing. At nine minutes, she dropped. I had won the challenge and beaten the best time from the day before. I had found a renewed strength.

I could hear the time keeper saying I had won and could stop, but I wasn’t done. This was now a test of my mind telling my body what it would do. I was beginning to tire and could feel my legs trembling. I concentrated on my breathing to make sure my muscles had some oxygen. As the time keeper hit twelve minutes, I dropped. I was finished. This is where the best part is though, read on.

As I was given a tee shirt for my effort, this boy in the audience was telling his mom that one of the plankers was on her knees and should’ve been out. His mom told him to do it better. So this kid challenges his mom. We start cheering them on and they begin.

The time keeper started counting them through and at about a minute and a half, mom drops. At that point I got down on the floor to cheer the boy on. The same boy that had cheered me on. I told him he could do it. I said “You are capable of doing anything you put your mind to.” I told him I knew what his body felt like at that moment, that he wanted to quit but that he wanted to beat the earlier record of almost seven minutes. As he hit six minutes, the count was every ten seconds, at six and a half minutes he looked at me and asked how much more. I told him only twenty seconds, to push through and fight it. He passed the six minute, fifty second mark and stopped at seven minutes.

IMG_20150502_190112     The pride in that boys eyes meant more to me than any accomplishment I did. He performed a feat of mental strength that he didn’t even have the muscular endurance for. When he finished, his mom wanted a picture of us together. I gladly obliged and asked for one myself.

Don’t ever let yourself succumb to the self talk of being denied an opportunity to at least attempt to overcome whatever your obstacle is. The mind is very powerful, harness it and use it.

In fitness, Bob

Good food

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IMG_20140710_083331_603 (1) I started my morning off with 2 farm fresh eggs, (not store bought), 4 ozs. white chicken, 2 Tbsp. green chiles, smoked paprika, cumin, coriander, salt and pepper. I also had a pink grapefruit and a protein shake. This is not my daily a.m. meal however.

I was reading a post from fellow blogger Kelly Toups about living close to Whole Foods and thought I would share a similar story. Living in the “Cowtown” of Columbus, Ohio, I am fortunate to be able to drive ten minutes to the country. Fresh produce, fruit, eggs and other offerings are an easy find for me.

IMG_20140925_092024_015 My wife and I enjoy going to farmers markets, and scouting out bargains. Last weekend we scored on seconds, (blemished), of Honey Crisp apples, sweet corn, cabbage, and tomatoes. The apples don’t last the way I go through them but we can, vacuum pack and freeze, or dry whatever we possibly can. IMG_20140925_092907_855 It is interesting and sad to hear negative comments about blemished food that is perfectly good, nutritious and marked down significantly. Some people are turned off to think corn may have a worm or fruit might be bruised. I don’t know about you, but I carry a couple of my own battle scars. We however have no problem enjoying the bounty that fall has to offer. I came upon a miss-sized mushroom order once at a produce outlet and my wife and I learned how to can mushrooms. Not only did we save a bunch of money but we learned something.

I hope you have an opportunity to visit a road side stand or farmers market and pick up your own choices of fresh food. The flavor is accentuated when you become more involved in the process and accomplishment of designing your meal around your purchase.

In fitness, Bob