It’s been a year together.  And wow, what a wild ride it’s been!  And I’m so proud of you.  If you’ve stuck with the program (and you know who you are) you’re now a lean, mean riding machine.   It’s been an honor to have guided you through the process.

But it’s not over.  Now you’ve got a new lifestyle, new habits and hopefully more energy and more ways to have fun.  It takes real commitment to make real change.  It takes grit…and you’ve proven that you’ve got that.

Maybe you’ve still got more work to do.  Maybe you’re exactly where you intended.  But either way, you’re a winner.  You’re winning the game of life.  You’re winning the game of health.   So give yourself a pat on the back.

But it’s not over.  Nope.  You didn’t think it would be that easy to get away from us at Optibike, did you?  Consider yourself enrolled in the program for as long as we’re doing it.  We’ll have conference calls every other Thursday and you can always call me for quick check ins.  I want to hear from you and all about your success in new adventures.

Ok.  Talk to you next Thursday 3/15 on the call.

Hi Everyone

Just as some of you are starting your weight loss adventure and others are continuing your commitment, I thought this article would be of benefit.  enjoy!

http://www.active.com/fitness/Articles/5-Tips-to-Reevaluate-Revamp-and-Revive-Your-Goals.htm?cmp=17-1-2126

It’s been long awaited, but I finally figured out how to get our most recent conference calls posted!  Here you go.  Let me know if you have any tech problems and if you like it!

http://67.55.209.227:8080/fcc/cgi-bin/play.mp3?id=7124320111:271498-23

http://67.55.209.227:8080/fcc/cgi-bin/play.mp3?id=7124320111:271498-22

http://67.55.209.227:8080/fcc/cgi-bin/play.mp3?id=7124320111:271498-21

http://67.55.209.227:8080/fcc/cgi-bin/play.mp3?id=7124320111:271498-19

http://67.55.209.227:8080/fcc/cgi-bin/play.mp3?id=7124320111:271498-18

http://67.55.209.227:8080/fcc/cgi-bin/play.mp3?id=7124320111:271498-17

http://67.55.209.227:8080/fcc/cgi-bin/play.mp3?id=7124320111:271498-16

http://67.55.209.227:8080/fcc/cgi-bin/play.mp3?id=7124320111:271498-15

I was at the PGA show in Orlando last week.  It was really fun and I even had a little time to myself.  With all the eating out I had to do I was forced to remember how most restaurant food out there is just bad for you.  But the bad stuff is so tempting!  So I did my best for a few days but then I just gave in to temptation while at Disney World and ate whatever I wanted.  That Mickey Mouse Ice Cream sandwich sure was tasty!

And while I had to work to avoid less good for me choices, I became more attuned to how many good for me choices were out there.  So what’s the point of this story?  There’s always something good for you to eat if you just focus on finding it.  I don’t care if you’re at home or on the road.  A little extra effort will keep you on track. You’ll feel better and your energy will be great.

And even if you fall off the wagon, it’s easy to get right back on.  no matter where you are just do your best and forget the rest. 

Hi Everyone

I’ve been following the suggestions in this artilce for about 3 months and have dropped several lbs.  Try it and I bet it will work for you, too!

Weight-loss Challenge: Eat a protein-rich breakfast (250 calories or less)

Join our 10,000 Pound Challenge all through January as TODAY viewers try to lose weight — 10, 000 pounds!– together. You can go here to log your weight loss. We can do it!

Research shows that starting your day with a high-protein breakfast can enhance weight loss by curbing your appetite at later meals. Including protein with your AM meal also helps you stay alert and energized throughout the morning and keeps blood sugars on an even keel. To reap these benefits, incorporate a protein-rich food—think nonfat yogurt, eggs, reduced-fat cheese, turkey sausage, lean bacon (turkey or Canadian), or nuts/nut butter—at breakfast every day. To keep total daily calories in check, plan a morning meal with 250 calories or less.

A few all-star breakfast options that fit the bill:

• Nonfat Greek yogurt (6-ounce container, plain or flavored) with a banana, apple, orange, or grapefruit
• Scrambled eggs: 1 whole egg and 3 whites scrambled with ¼ cup shredded reduced-fat cheese and your choice of mushrooms, onions, peppers, tomatoes, and spinach)
• Breakfast sandwich: whole-grain English muffin with 2-3 slices lean Canadian or turkey bacon, lettuce, tomato, and 1-2 teaspoons low-fat mayo

Santa’s List

So far these calls have been pretty intensive on training and nutrition.  This week we’re gonna lighten it up a bit and talk about what you can ask santa for.  After all everyone knows that if you have cool gear that you’ll ride more, right?

So I made a great personal sacrifice and scoured bike shops and websites everywhere to give you some ideas of the coolest stuff out there.  If you’re not logged onto the blog site now, go ahead.  I’ve posted links to everything we’re going to talk about so you’ll know what to look for.

First things first.  Helmets.  If you haven’t gotten a new helmet in a couple of years, you should.  Sweat will deteriorate them and leave you with less protection than you originally purchased.  And they’re always making them lighter, cooler & more aerodynamic.

These are some of my favorite models:  You’re going to want to spend at least $120 on a helmet.  Anything under that just won’t make you happy.

http://www.excelsports.com/main.asp?page=8&description=Prolight+Helmet&vendorCode=GIRO&major=3&minor=13

http://www.excelsports.com/main.asp?page=8&description=Ionos+Helmet+RL5&vendorCode=GIRO&major=3&minor=13

http://www.excelsports.com/main.asp?page=8&description=Sweep+Helmet&vendorCode=BELL&major=3&minor=13

Shorts.  Shorts are the cornerstone of comfortable riding.  Shorts that don’t fit will make you miserable.  They wear out over time and can harbor bacteria.  You for sure don’t want the screen door effect!

I’ve tested almost every brand of shorts out there.  And the most durable is Voler.  They’re a CA company.  And for the quality they provide, they’re surprisingly inexpensive.  And ladies, I’d suggest that you avoid women’s shorts.  Someone along the way decided that women don’t want shorts that fit like regular cyclists wear.  They’re too short and just horribly irritating.  So stick with men’s unless you’ve got some reason not to!

These are my favorite shorts.  They fit great and the chamois is nice.

http://www.voler.com/browse/product/li/1110377BLKXSM

As for jerseys I really like Primal.  They have a fit that will contour to your body.  And their women’s fit is perfect.  Check them out here.  They have all sorts of fun designs.  With jerseys most companies will have 2 cuts, a race cut and a club cut.  The club cut has more room in it so be sure you get that.  The race cut is for little skinny people.

http://www.primalwear.com/c-1-mens.aspx

Base layers.  This is SUPER important for cold weather riding.  It will dictate weather you’re warm and dry in the coldest conditions or shivering and wet.  I would get a sleeveless and also a longsleve.  Don’t get the pants unless you are planning on using it for skiing or running.  You should only need to spend $25.  More doesn’t buy you anything extra.

http://www.realcyclist.com/mens-cycling-base-layers

Armwarmers & leg warmers

These are designed to be very versatile.  So you can take them on and off easily.  They’re great for cool weather when the sun is in and out behind the clouds. You can roll them up easily and keep them in your pockets or backpack for use later in the ride.

My favorites are Pearl Izumi.  Just get black.  That’s the color all the cool people get.

http://www.realcyclist.com/pearl-izumi-thermal-arm-warmer

http://www.rei.com/product/803546/pearl-izumi-thermal-leg-warmers

Jackets

You need a light jacket and a heavy jacket

Your light jacket should be something foldable so you can put it in your pocket or bag.  Kinda like this one.  Just make sure that any jacket you buy has arms that seem a little longer than you need and the back is longer than the front.  It’s cut for riding!

http://store.trekbikes.com/jump.jsp?itemID=1892&itemType=PRODUCT&path=1%2C2%2C14%2C111&iProductID=1892&bShopOnline=1&utm_source=Google&utm_medium=upload&utm_campaign=GBASE&gclid=CMz4_MuG2qwCFcLAKgod-TAgqw

your heavy jacket is just that.  It’s for temps under about 45 degrees  They’re thick, windproof and generally not easy to fold up into a small space.  Make sure it has a neck that zips all the way up.

http://www.performancebike.com/bikes/Product2_10052_10551_1106254_-1

Shoe covers

If you’re going to ride in the cold, shoe covers are a necessity.  They’re just covers that block the wind and cold.  Cycling shoes are designed to cool your feet to you’ve got to block it with it’s chilly!  There are several weights.  These are my favorite:

http://www.performancebike.com/bikes/Product_10052_10551_1105536_-1___

Glasses:

If you don’t have riding specific glasses, now it the time.  They do a great job of blacking the wind and are also pretty safe in a crash.

Oakley has the corner on the market but they’re really expensive.  Be sure to check out Smith.  Theye’re my favorite.

For long rides you’ll need to keep your energy up.  Try gels and sports drinks if you like:

https://guenergy.com/

http://www.hammernutrition.com/

With these, just try them and see what they do. You’ll like some and others you won’t.  Just be ready for the experiment.

And as always , you can get yourself a new optibike or an extended battery pack.  Call Craig at the shop for details on pricing.

With all this stuff you’re gonna be ready to ride.  Make sure you’re good so santa will bring you your stuff!

Working with you all and seeing your progress this year is something that I’m thankful for.  Keep up the great work!

It’s sunny and warm here in CO so I’m gonna get a quick ride in before turkey time.  I hope this day is filled with family and lots of fun for you… and hopefully an Optibike ride, too!

Talk to ya on the call next week.

Incorporating core training into your gym workouts can pay big benefits.  Check out these videos for how to use a fitball.

http://www.youtube.com/watch?v=9IbDhaWDLu0

http://www.youtube.com/watch?v=W9kd6G2rLlM&feature=related

http://www.youtube.com/watch?v=f7KQ8rh2jB8&feature=rellist&playnext=1&list=PLBE6D6EDCAF7333D2

http://www.youtube.com/watch?v=MyOUEiqnln4&feature=autoplay&list=PLBE6D6EDCAF7333D2&lf=rellist&playnext=2

http://www.youtube.com/watch?v=MyOUEiqnln4&feature=autoplay&list=PLBE6D6EDCAF7333D2&lf=rellist&playnext=2

Maybe don’t do this:

http://www.youtube.com/watch?v=MyOUEiqnln4&feature=autoplay&list=PLBE6D6EDCAF7333D2&lf=rellist&playnext=2

As it gets darker and colder, you’re going to want to keep up your fitness and sill build strength. You just won’t be able to ride your bike as much.  What’s a person committed to fitness like you to do? Get into the gym!  We’re going to go over lots of gym workouts in upcoming conference calls.  Right now the best thing to do is to get your body used to lifting weights.  Here’s a great full body program. Just do it 2 days per week.  For now use LIGHT weights.  Lifting taxes our body in ways that you’re not used to and you don’t want to over do it.  We’ll increase the weights in future months.  So give this a try and let me know how it goes.

Be sure to warm up for at least 5-10 minutes on the spin bike or by running.  Do a quick, light warmup set before each exercise.  And stretch afterwards!!!  If it works in your gym, ride the spin bike or jog 1 min at about 60% between each set or each exercise.  This will help your recovery.

EXERCISE                                        DAY 1                         DAY 2

Leg Press                                             2 x 20                          2 x 12

Knee extensions(last 45 deg only)            2 x 15                          -

Hamstring fitball curls                    2 x 12                          2 x 12

Hamstring curls                         2 x 15                          4 x 12

Calf raises                                            3 x 15                          3 x 15

Bench Press                                         2 x 20                          3 x 10

Overhead Press                            2 x 20                          3 x 10

Lat Pulls                                               2 x 20                          3 x 10

Bicep Curls                                          2 x 15                          3 x 10

Tricep Extensions                                2 x 15                          3 x 10

Back extensions                                                                     2 x 10

Seated Rows                                        2 x 10

Situps                                                   2 x AMAP*                       2 x AMAP

Fitball Crunches                                  2 x AMAP             2 x AMAP

Hamstring Fitball curls                   2 x 15                          2 x 15

1 leg squats                                          2 x 15                          2 x 15

Lunges                                                 4x 20                           4 x 20 w/ overhead press

*AMAP= As many as possible

ABS

Situps                                                   2 x AMAP*                       2 x AMAP

Fitball Crunches                                  2 x AMAP             2 x AMAP

Fitball superman crunches                       2 x AMAP             2x AMAP

Fitball pushups                          2 x AMAP             2x AMAP

Winter is coming up and it’s gonna get wet and cold.  If you want to train indoors, get an indoor trainer!  Here’s a suggestion for a good one:

http://www.excelsports.com/main.asp?page=8&description=Trakstand+Mag+3&vendorCode=BLKBRN&major=3&minor=11

You’ll need a regular bike with slick tires.  It doesn’t have to be fancy, just something that works.  And who knows, maybe you’ll like it and ride it outside sometime when it gets warmer!