Sunday, September 25, 2011

Fitness news #36

News

 th_695151MichaelClement_byErnieSmith.jpg

 

The weekend started well and then went belly up and now looking out the window, its gone nice, just in time for us not to enjoy it at work

 

The new wonder product

 

I'm restocking at the supermarket and I need cooking oil.  Last time I brought a 4 litre tin and its lasted forever, so I decided to buy another one.  But wait there's a new wonder product – Rice Bran oil, the front of the can is plastered with a big marketing message telling you about this amazing new product.  And isn't that a manufacturers dream, a product made from a waste product that's good for you.  And it was $8 cheaper than olive oil.  What a bargain, got to buy it.

 

However, I look at the nutritional info and compare it with olive oil;

Saturated fat;

21% - Rice Bran oil

12% - Olive oil

Also noticed that light olive oil had the same % of saturated fat, didn't know that.

 

So the solution is to block out the marketing messages and focus on what the product actually is.  The responsibility of marketers is to present the product in the most positive light, take for example smoking, which of the following images is more likely to make you feel good about smoking;

Smoking image 1

Smoking image 2

It's the same product but we are influenced more positively by the second image.

 

Music

 

All mix this week, send thru your requests

 

Recipes

 

No one sent me any recipes….  Have you got a favourite, send it thru

 

Outdoor Cycling

 

No racing this weekend, instead we planned a long training ride. 

 

The plan was;

Sat;

-          Rockdale high performance 8.15 – 9.15

-          Other riders arrive at my place at 9.30 and cook my breakfast

-          Leave Rockdale 9.30 arrive home at 9.45, shower, breakfast, depart 10am

-          Ride to Mittagong

Sun;

-          Bowal Cycling club group ride

-          Hill repeats on MacQuarie pass

-          Ride back to Sydney via Wollongong

 

What happened;

Sat;

-          Trashed myself at High Performance

-          All was on schedule until I had unexpected guest and we ended up leaving about 10.45am

-          Back roads to Riverwood, then Motorway

-          Absolutely gunned it on the Motorway, we had to depart from the Motorway early as there was road works and bicycles were banned from the last section into Campbelltown. 

-          Stopped at the shopping centre opposite Macarthur train station, had an iced coffee at the coffee shop.

-          Picton for a late lunch

-          Then it started to go belly up, light spotting grew to light showers and then as we got closer to Mittagong, light rain.  We rolled into Mittagong about 5pm and went straight to the hotel and never left, ate at the hotel, consumed fine ail at the hotel etc etc.

Sun;

-          Weather looked 50/50 on the radar on the phone, so we headed to Bowral to do the Bowral bike club group ride.  On the ride it got wetter and wetter.

-          Breakfast

-          Caught the train back to Sydney

 

Oh well, we were suppose to do long rides with hills to train for the Grafton to Inverall race late in October, but it wasn't to be

 

Classes

 

Standard classes this week,  I'll be taking North Strathfield high performance class on long weekend Monday 9.30am

 

Fitness First

Mon 26/09/11 5:45 PM        5Dock Mon 5.45pm

Tue 27/09/11 6:45 PM         Rock Tue 6.45pm

Wed 28/09/11 5:45 PM        N Strath Wed 5.45pm

Thu 29/09/11 6:00 AM         Walker Thu 6.00am

Fri 30/09/11 6:15 AM           Rock Fri 6.15am

Sat 1/10/11 8:15 AM            Rock HiPf Sat 8.15am

Mon 3/10/11 9:30 AM          N Strath HiPf Mon 9.30

 

YMCA

Mon 26/09/11 7:30 PM        River Mon 7.30pm

Tue 27/09/11 6:15 AM         River Tue 6.15am

 

Music Request List

 

This list covers all gyms, all classes;

 

Track Key;

1 – Pack Ride (warm up)

2 – Pace

3 – Hills

4 – Mixed Terrain

5 – Intervals

6 – Speed Work

7 – Mountain Climb

8 – Ride Home (Warm down)

9 – Stretch

 

Tracks Available at All Gyms, All Classes, ie both Fitness First and YMCA

T

Release

Duration

Song

Artist

1

49-1

03:55

California Girls

Creature Scene

1

50-1

04:57

Club Can't Handle Me

Flo Rida feat. David Guetta

1

45-1, BO-1

04:49

Life Is A Highway 

Milan Roscoe

1

47-1

04:23

Tick Tok

Jomanda Brown

1

51-1

04:42

We R Who We R

Ke$ha

1

48-1

04:12

Your Love is My Drug

Beat Bandits feat Lorraine G

2

51-2

05:14

Halfway Gone

Poptent

2

46-2

05:26

I Gotta Feeling

TransNoise

2

49-2

05:17

If I Had You

Laila Stone

2

48-2

05:13

Lost Highway

Southern Light

2

45-2

05:39

Miles Away

CJ Murray

2

50-2

06:11

Teenage Dreams

Stardancer II

2

47-2

05:24

Waking Up In Vegas

Martina Lorene

2

BO-2

06:06

Who Knew

Masia

3

48-3

06:23

Celebration

Steady Rush

3

47-3

06:42

Ecuador (Bad Behaviour Remix)

Latin Freestyle

3

50-3

06:52

Raindrops

Hypasonic Remix – Sash! feat. Stunt

3

51-3

06:28

Raise YOur Glass (Klub Smasherz Remix)

Venus Jones

3

50-B3

06:00

Ravers In the UK

Jorg Schmidt Remix – Manian

3

49-3

06:02

Russian Roulette (75RPM)

Dancefloor Generals

3

44-3, BO-3

06:11

Show Me Heaven

Arms of Dub

4

50-4

04:55

Beautiful Day

Global Nation

4

47-4

05:38

Meet Me Halfway

TransNoise

4

48-4

05:14

One Love

Pure Essence

4

44-4, BO-4

04:21

Real 

The Cranials

4

49-4

05:01

Spin

Azuri Blue

4

51-4

05:06

Turn Around (5,4,3,2,1)

Flo Rida

5

51-5

05:40

Are You Gonna Be My Girl

Airplay

5

48-5

05:45

Brick By Boring Brick

Spacegliderz

5

47-5

05:44

Ignorance

ToneTonic

5

34-5

05:26

Pretty Vegas

OneZeroOne

5

49-5

06:13

Propane Nightmares

Southern Light

5

50-B5

05:32

Rebel Yell

Scooter

5

31-5

06:00

Round And Round

Rhythm Twins

5

46-5

05:57

The Pretender

InTheWind

5

BO-5

06:06

Voodoo People

Young Drake

5

50-5

06:25

Watercolour

Blau

6

51-6

06:41

Break My Fall (Original Mix)

Tiesto feat BT

6

47-6

06:07

Long Way To Go

Tyree Grey

6

BO-6

06:33

Adelante

MorningStar

6

49-6

06:43

Never Cry Again

Studio88

6

50-6

07:11

Poppiholla

Chicane

6

50-6B

06:53

Secret Love

Jordan & Baker Remix – Ian Van Dahl

6

48-6

06:48

Waiting

Swade

7

BO-7

07:09

Because The Night

Voodo Beats

7

49-7

06:53

Blade

DJ Paradise

7

45-7

06:18

Burn It To The Ground

Swade

7

46-7

06:18

Evacuate The Dancefloor

Studio88 (DJ KTW Remix)

7

48-7

07:02

It's Not Over

OneZeroOne

7

51-7

07:01

Numb (Hands Up Club Mix)

Jan Wayne Vs. Raindropz!

7

50-7

07:05

Sweet Dreams

Cansis Remix – Rec. Pro

7

47-7

06:36

What Is Love 2H9 (Cansis Remix)

Cutting

8

47-8

03:24

Before The Worst

Nitro500

8

BO-8

04:15

Broken Strings

Cherry Stone

8

48-8

03:35

Hey, Soul Sister

Global Nation

8

49-8

03:24

Never Hold You Down

Scarlett Jones

8

51-8

03:17

Please Don't Let Me Go

Olly Murs

8

50-8

04:16

Shattered

Turn The Car Around – O.A.R

9

BO-9

03:46

I'll Stand By You

Royal Trail

9

50-9

04:10

Letting Go

Dutty Love – Sean Kingston feat. Nicki Minaj

9

48-9

03:01

Replay

Silence

9

49-9

03:14

Solo

Swade

9

51-9

03:22

What If

Jason Derulo

9

47-9

03:42

Whatcha Say

Big Shot

 

Tracks Available Only at Riverwood

T

Release

Duration

Song

Artist

1

25-1

05:22

 Let's Get It Started

Black Eyed Peas

1

31-1

05:37

I've Been Thinking About You

Londonbeat

1

36-1

03:59

Little L

Jamiroquai

1

39-1

04:04

September

Kirk Franklin

1

41-1

04:41

Americian Boy

Estelle

1

42-1

03:58

I Could Have Loved You

Lighthouse Family

1

43-1

03:59

Closer

Ne-Yo

1

44-1

05:10

The Right Life

Seal

1

46-1

04:07

Cosmic Girl 

Jamiroquai

2

26-2

04:44

Hole In The Head

2

39-2

06:14

Who Knew

Pink

2

42-2

05:03

Dance Floor Anthem (I Don't Want To Be In Love) 

Good Charlotte

2

43-2

05:17

Hot n Cold

Katy Perry

2

44-2

04:56

Sober (Bimbo Jones Radio Edit)

Pink

3

30-3

06:51

Voodoo Child (12" Mix)

Rogue Traders

3

39-10

06:23

Hello (Good to Be Back) - Track 3

Scooter

3

39-3

05:48

Tribal Dance

2 Unlimited

3

42-3

06:13

Right By Your Side

N-Force vs. Darren Styles

3

43-3

06:07

Spaceman

The Killers

3

45-3

06:03

True Faith (CK Kaine Remix)

Liz Kay

3

46-3

06:44

My Life Would Suck Without You (Bass Force Remix)

Kelly Clarkson

4

39-4

05:45

Amazing (Thin White Duke Edit

Seal

4

42-4

04:05

Human

The Killers

4

43-4

04:36

Take Back The City

Snow Patrol

4

45-4

04:51

All On Our Own

Midnight Youth

4

46-4

05:19

Home

Paul van Dyk feat. Johnny McDaid

5

36-5

06:53

Painkiller

 

5

39-5

05:54

Kickstart My Heart

Motley Crue

5

42-5

06:30

New Future Weapon

Billy Idol

5

43-5

06:06

Voodoo People (Pendulum Remix)

The Prodigy

5

44-5

05:03

How Far We've Come

Matchbox Twenty

5

45-5

06:32

Piranha

The Prodigy

6

31-6

06:49

Underwater (Above & Beyond's 21st Century Mix)

Delerium

6

39-11

06:30

Silence

Delerium

6

39-6

06:57

Where Are you Now?

Ian Van Dahl

6

40-6

06:39

Adelante

Sashi !

6

42-6

05:25

Going Wrong

Armin Van Buuren & DJ Shah feat. Chris Jones

6

43-6

06:29

In The Darkness (Trance Mix)

Darude

6

44-6

06:12

Alone in The Dark (Tiesto Radio Edit)

Tiesto Presents Edward Camby

6

45-6

06:21

Bruised Water

Chicane feat. Natasha Bedingfield

6

46-6

05:53

Sincere For You feat.Kirsty Hawkshaw (Radio Mix) 

Lange

7

26-7

06:09

The Nighttrain

Kadoc

7

30-7

07:26

Going Insane (Maxi Mix)

7

33-7

07:05

Love Comes Again

Tiƫsto Feat. BT

7

39-7

07:19

Blast The Speakers

Warp Brothers

7

42-7

07:09

Because The Night (Manox Remix)

Cascada

7

43-7

06:53

Cry For You (Darren Styles Remix)

September

7

44-7

06:39

Jump That Rock (Whatever You Want) (Jorg Schmid Mix)

Scooter vs Status Quo

8

33-8

04:14

Afterglow

Inxs

8

36-8

04:00

Every Little Step I take

Bobby Brown

8

38-8

03:50

Won't Go Home Without You

Maroon 5

8

39-8

04:00

Flashing Lights Featuring Dwele

Kanye West

8

42-8

04:00

With You

Chris Brown

8

43-8

04:15

Broken Strings feat. Nelly Furtado

James Morrison

8

44-8

04:10

Spotlight

Jennifer Hudson

8

45-8

04:01

The Man Who Can't Be Moved

The Script

8

46-8

03:53

Don't Know What To Do

Dane Rumble

9

31-9

03:57

Heart Like A Wheel

The Corrs

9

34-9

03:34

You Give Me Something

9

38-9

02:55

Glad You're Here

Macy Gray Feat. Fergie

9

39-9

03:45

Change

Sugababes

9

42-9

03:30

You Make it Real

James Morrison

9

43-9

04:15

Love Is A Losing Game

Amy Winehouse

9

44-9

04:03

You Found Me

The Fray

9

45-9

03:30

Chasing Pavements

Adele

9

46-9

04:24

No Air duel with Chris Brown

Jordin Sparkes featuring Chris Brown

 

 

 

Sleep Ride Eat Repeat – see ya Mike