Breakfast and Bicycles

      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.

      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.

      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.

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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Four Great Lunge Variations

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

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
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
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
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
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.

5 Fitness Myths Busted – Infographic

I saw this post from fellow blogger Tony and thought it is very worth while to pass on to you. Too many people have misconceptions about exercise and this explains some of them.
In fitness, Bob

Wellness Secrets of a SuperAger

Since bad information is worse than no information, I thought I would pass this along.

Must say I was gratified to learn that running on a treadmill is not helpful. Something about those machines gives me the willies.

Tony

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Berry, Protein Smoothie

       This breakfast smoothie is a good mix of carbohydrate, protein and fat. I also added instant oatmeal to keep me feeling full, (satiety). The healthy fats in this are from the farm fresh eggs that I get. You could easily substitute avocado, nuts, or coconut oil.

My main protein source in this, is natural Banana flavored, grass fed,  whey protein from True Nutrition. I am not sponsored by them, nor do I get any kick back, but I like their prices, I can add flavors, they are sweetened or unsweetened, and I can get about any kind of protein source that I want. They have a Java Mocha that I add to my coffee and it is amazing!

      Into the Ninja went 1 fresh egg, 12 ounces Almond milk, 1/2 c rolled oats, 1 scoop protein powder, 1/2 c black berries, 1/4 c blue berries and 2 ice cubes. I did not add any sweetener due to the fact that the protein powder has Stevia in it and the berries added their own sweetness.

This came out to be 434 calories, with 13 g fat, 37g carbs, and 37g protein. For those of you interested; 245mg cholesterol, 350mg sodium, 113mg potassium, 10g fiber, 10g sugars, 21% Vit A, 25% VitC, 83% Calcium, and 19% Iron.

In fitness, Bob

Blueberry, Chia Oatmeal

      Blueberries were on sale yesterday when I picked up a few things, so I happily grabbed some. My wife wanted oatmeal for breakfast, so instead of her usual brown sugar and sunflower seed that she likes, I asked if she would like blueberry. She of course opted for the switch.

You will need; 3/4 c water, 1/4 c instant steel cut oats, 1/4 c blueberries, and 1 Tbsp chia seed.

I used steel cut oats, since she prefers the texture, and made them per the instructions. 1/4 cup oats and 3/4 cup water. I placed half the berries in the water and gently mashed them with a fork when the water began to boil. I then added the oats and chia seeds, stirred, and reduced to a simmer stirring occasionally until done, about 10 minutes.

When the oats are at your desired consistency, add the remaining blueberries and serve.  You could sweeten this with your choice of sweeteners.

This balanced out at 228 calories, 7g fat, 36g carb, 7g of protein. The use of chia also brings the fiber count to 11g.

In fitness, Bob

Breakfast Shake and Calorie Count

       I didn’t feel like cooking breakfast this morning and thought I would throw together a shake. A good mix of carbohydrate, fat and protein to get me through till lunch or mid-morning snack.

This past weekend, I hit a high speed of 31 MPH on my bike, twice, on flat ground and was rather proud of myself. Shakes are a good fuel before and after riding or exercise, since they rehydrate and refuel the body.

I made my shake in the Ninja blender since I use oatmeal, to break it down a little.

Into the blender; 2 Cups unsweetened almond milk, 1 medium banana, 1/2 Cup instant oats, 1 scoop protein powder, (Now Sports Pea Protein), 2 Tbsp. PB2, (powdered peanut butter).

      This was not overly sweet, and you could add a sweetener of your choice. I would have chosen Stevia to keep from adding to the carbs.

This came out to be a ratio of 50% carb, 30% protein, and 20% fat. A total of 495 calories, with 11g fat, 64g carb, and 37g of protein. The other vitals were 785mg sodium, 802mg potassium, 11g fiber, 17g sugar, 22% RDA Vit A, 17% Vit C, 93% Calcium, and 54% Iron.

Meal replacement shakes can be a great addition to your diet, provided they give you a healthy mix of macro-nutrients and you still have a sensible meal.

If you have a favorite flavor or mix that you use for a breakfast shake, please feel free to share it with me. Have fantastic week!

In fitness, Bob

Happy Easter Wishes – Try Biking – Infographics

I enjoy biking and reaping the benefits of a good cardio burn and the nice leg workout it provides. What better way to explore a new area than to rent or bring your bike and pedal around. As a kid, it was a means of transportation, bragging rights on scars, and many other fond memories.
Check out these statistics and fun facts that you may not know about bicycling. Tony has done his homework assembling these infographics.

In fitness, Bob

Wellness Secrets of a SuperAger

Easter comes at a time when the weather is mellowing and more folks think about getting outside and enjoying the air. Maybe slimming down. The whole idea of Easter is rejuvenation, right? Spring; new life. Well, biking is the coolest way I know to get outside and feel reborn.

I hope you will enjoy these images and ideas as much as I do.

I just love that little poster. The Earth sends a lil extra luv to those on bicycles… It says so right there.

What’s not to like?

Most  years I ride my bike farther than I drive my car. That’s something you might be able to do …

Isn’t it interesting that Minneapolis is one of the top cities for biking in the country?

It’s a good day for a ride …

Happy Easter, bunny!

Tony

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International Waffle Day = More Protein

Why would a personal fitness trainer talk about waffles? Let’s start with some background.

Today is celebrated as Waffle Day. This is also celebrated on August 24th in honor of the first waffle iron by Cornelius Swarthout in 1869. Waffles originated in Greece around the 13th century. Waffle celebrations coincide as a welcoming of Spring.

Waffle calorie counts can range from 82 per ounce to over 400 per waffle. The majority of the macro-nutrients in a waffle are carbohydrate. Carbohydrates are a beneficial fuel source, but for some they are restricted in their diet. If not monitored, carbs quickly become sugar and an ensuing ‘crash’ occurs.

This is where more protein can come into play. Pairing protein with carbohydrates, helps to slow the absorption of sugar from the stomach into the bloodstream. This will help keep blood sugar from spiking, which can lead to future cravings.

Adding more protein to your diet will help you burn more calories due to the thermic effect of food. That is the energy required to digest it.

In short, enjoy that waffle today, be modest with the toppings, add some protein to the meal, then do some exercise.

In fitness, Bob

My First 5k Goal: Mission Accomplished

This is a true testimonial of perseverance. A story from someone not unlike you or I, and probably similar to someone you know. A friend, relative, or even a coworker, just an ordinary person that is not a celebrity to have their successes blasted all over the media to gain attention.
For some to look back and think, three miles was nothing, to a beginner on a long journey, this is truly phenomenal.
I always embrace hearing stories of successes, because to that individual it is greater than the universe. To feel their excitement, struggle, achievement, pain and accomplishment it very uplifting.
This is my wife’s story of running her first 5k. Overcoming morbid obesity and the challenges that came with it, are being left, piece by piece with every step to success.
I hope you enjoy her story and remember the struggles that you have overcome to be the person that you are today.
In fitness, Bob

Heart Disease in Women

Can you believe that at the age of 30, physical inactivity begins to play it’s largest role in a woman’s risk of developing heart disease? This is according to Australian researchers, as posted in the British Journal of Sports Medicine. (May 2014)

Physical inactivity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure. In 2008 according to the World Health Organization; globally, 31% of adults age 15 and over were insufficiently active. Of those, 28% were men and 34% were women.

From the age of 31 and beyond, inactivity raises the risk of heart disease more than smoking, being overweight or having high blood pressure.

Changing diet habits and walking thirty minutes a day or for an hour three times a week, will make a drastic change in your risk. Blood flow to the heart and the ability to pump normally can be changed in as little as a  month.

Exercise is only a fraction of the equation though. Stress management and a strict, healthy diet are crucial lifestyle changes that need to be adhered to. Following up with regular visits to your doctor, staying at a healthy weight and not smoking will greatly reduce your chance of developing heart disease as well.

It is never too early or too late, to begin a healthy lifestyle change. Find a support group, join a walking club or just ask your medical professional for advice and help. Some insurance companies will offer a discount on proactive health services. Search social media or join a discussion forum. My Fitness Pal is just one of the apps that has many group discussions, recipes, food logging tips and support opportunities.

Whatever method you choose to better yourself, just stick with it. You will develop a sense of pride and accomplishment, and just may be a role model for someone else.

In fitness, Bob