I was fortunate enough to be ask to participate in the creation of a DVD focused on use of a FOAM ROLLER in conjunction with stretching. WOW!! FOAM ROLLER is great even though it hurts like crazy when you hit a trigger point. All the gyms have a foam roller though you may have to ask where they are located.
Nice introduction with video - http://blog.bikeridr.com/2010/09/no-pain-no-gain-injury-prevention-and-the-foam-roller/
Good follow up link with video. If don't see video click on the start arrow and will start http://www.strengthcoach.com/public/1303.cfm
Excellent Youtube link to tie all the above together http://www.youtube.com/watch?feature=player_embedded&v=P_QutwHmaTY
EXCUSES ARE THE NAILS THAT BUILD THE HOUSE OF FAILURE
Wednesday, April 13, 2011
Put your helmets on tight!!!
We will complete this ride next week. Watch out for the dog!! http://www.angelfire.com/ak2/intelligencerreport/bike_race.html
Monday, March 21, 2011
Quick stretch for Hips, Inner Thigh & Hamstrings
Quick stretch for Hips, Inner Thigh & Hamstrings Youtube video developed by Flexible Warrior Yoga
http://www.youtube.com/watch?v=3y1sUisIaEk
http://www.youtube.com/watch?v=3y1sUisIaEk
Sunday, March 20, 2011
Links to training schedules for your first Centry Ride
There are two links with training schedules to successfully complete your first Century. See February 20th post for links to Century Rides in Maryland and surrounding states
http://www.cyclewyoming.org/training.htm
http://www.carbboom.com/nutrition/centuryridetrainingschedule.html
http://www.cyclewyoming.org/training.htm
http://www.carbboom.com/nutrition/centuryridetrainingschedule.html
Sunday, February 20, 2011
Link to 2011 Bicycle Events
Listing of 50+ rides in Maryland and surrounding states. Pick one out, put the ride on your calendar, get a couple for your friends together, and DO IT. If you need suggestions let me know.
http://www.ohbike.org/events/
http://www.ohbike.org/events/
How often should I exersice??
Thanks to Kris P for the following words of wisdom.
How often should you work out? It's one of the most FAQ I hear. My answer...Only on the days that you want to be productive, feel great and improve your health! Which I hope is everyday. When you look at exercise, not as a chore, but as a gift that makes you happy, healthy and productive --- everything changes!
How often should you work out? It's one of the most FAQ I hear. My answer...Only on the days that you want to be productive, feel great and improve your health! Which I hope is everyday. When you look at exercise, not as a chore, but as a gift that makes you happy, healthy and productive --- everything changes!
Sunday, January 30, 2011
How ya doin on your New Year's Resolutions. Great tips from the Heath Brothers
HEATH BROTHERS
Ideas & News -- December 2010
Welcome to our erratically-published newsletter for fans of our books, Made to Stick and Switch! Hope you're having a wonderful holiday season.
Read on for tips on making your New Year's resolution work. Really. This is the year you're going to stick to it.
-------------------
FIVE TIPS FOR (FINALLY) GETTING YOUR NEW YEAR'S RESOLUTION RIGHT
1. Don't be ambitious. When change is hard, aim low. A friend of ours, the editor of a wellness magazine, has a "1-Song Workout" that she does on days when she doesn't feel like working out. She tells herself, "All I have to do is work out for one song," but of course she often gets in a groove and finishes a full workout. So don't set an ambitious New Year's resolution like "I'll work out four times a week." Instead, plan to do "1-Song Workouts" on Monday and Thursday. Leave yourself room to overachieve -- that feeling of "nailing it" is what will keep you hooked.
2. Watch for bright spots. If you're trying to eat healthier, for instance, don't obsess about all the times that you slip and eat an Oreo. Instead, keep a constant watch on what does work. If you ate healthy food all day yesterday, how did you get away with it? Was it because you had healthy "heat & eat" food that was easy to fix? Was it because you never let yourself get so hungry that you'd crave fatty foods? Did you avoid the office lunch at the Mexican place? If you can understand what allowed you to succeed, you can do more of it. That's bright-spots thinking. (Need a refresher on "bright spots"?)
3. Make simple tweaks in your environment. If you're trying to increase your savings, pay with cash and leave your cards at home. If you're trying to diet, carry around a Ziploc of apple slices. If you're trying to jog, lay out your clothes the night before. If you're trying to stop oversleeping, set up a double (or triple?) alarm system. (Or buy a Clocky with your Xmas gift cards!) This stuff sounds insignificant, but it will make a big difference.
4. Rely on planning, not willpower. Your Resolution calls for a new way of behaving. And that's a challenge because you've been practicing the old way of behaving for a long time. The old way is well-paved and familiar and comfortable. So you can't just bet on willpower or good intentions to ensure your success. Use your planning skills. Get yourself on the hook for something! Don't plan to "learn Spanish." Register for a Spanish course at your local community college. Do it right now -- you're already online. Or don't "try hard" to go to the gym in the morning. Email your friend, right now, and tell 'em to come get you at 7am on January 3.
5. Publicize your resolution. We all know peer pressure works. So use it on yourself. Tell everybody you know what your resolution is. They'll bug you about it, and you won't want to disappoint them. Just knowing that they know will make you more likely to succeed. Hell, if you want, tell us. We won't bug you about it, but we'll silently root for you
Ideas & News -- December 2010
Welcome to our erratically-published newsletter for fans of our books, Made to Stick and Switch! Hope you're having a wonderful holiday season.
Read on for tips on making your New Year's resolution work. Really. This is the year you're going to stick to it.
-------------------
FIVE TIPS FOR (FINALLY) GETTING YOUR NEW YEAR'S RESOLUTION RIGHT
1. Don't be ambitious. When change is hard, aim low. A friend of ours, the editor of a wellness magazine, has a "1-Song Workout" that she does on days when she doesn't feel like working out. She tells herself, "All I have to do is work out for one song," but of course she often gets in a groove and finishes a full workout. So don't set an ambitious New Year's resolution like "I'll work out four times a week." Instead, plan to do "1-Song Workouts" on Monday and Thursday. Leave yourself room to overachieve -- that feeling of "nailing it" is what will keep you hooked.
2. Watch for bright spots. If you're trying to eat healthier, for instance, don't obsess about all the times that you slip and eat an Oreo. Instead, keep a constant watch on what does work. If you ate healthy food all day yesterday, how did you get away with it? Was it because you had healthy "heat & eat" food that was easy to fix? Was it because you never let yourself get so hungry that you'd crave fatty foods? Did you avoid the office lunch at the Mexican place? If you can understand what allowed you to succeed, you can do more of it. That's bright-spots thinking. (Need a refresher on "bright spots"?)
3. Make simple tweaks in your environment. If you're trying to increase your savings, pay with cash and leave your cards at home. If you're trying to diet, carry around a Ziploc of apple slices. If you're trying to jog, lay out your clothes the night before. If you're trying to stop oversleeping, set up a double (or triple?) alarm system. (Or buy a Clocky with your Xmas gift cards!) This stuff sounds insignificant, but it will make a big difference.
4. Rely on planning, not willpower. Your Resolution calls for a new way of behaving. And that's a challenge because you've been practicing the old way of behaving for a long time. The old way is well-paved and familiar and comfortable. So you can't just bet on willpower or good intentions to ensure your success. Use your planning skills. Get yourself on the hook for something! Don't plan to "learn Spanish." Register for a Spanish course at your local community college. Do it right now -- you're already online. Or don't "try hard" to go to the gym in the morning. Email your friend, right now, and tell 'em to come get you at 7am on January 3.
5. Publicize your resolution. We all know peer pressure works. So use it on yourself. Tell everybody you know what your resolution is. They'll bug you about it, and you won't want to disappoint them. Just knowing that they know will make you more likely to succeed. Hell, if you want, tell us. We won't bug you about it, but we'll silently root for you
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