| News |  |
| Bit of a hot weekend, but don't we enjoy Summer |
| Fast food moves in the right direction |
| Congratulations to McDonalds for moving in the right direction. According to this article they are giving Salad as an option to chips on their meal deals and at no extra cost. First Hungry Jack's threw in vegies, now McDonald's is adding salad The article talks more about the reduction in kilojoules (calories), but just as important is the nutritional benefits that salad provides. BTW, did you know what the definition of fast food is; Fast food is food that can be prepared quickly. So even if you get crap service, its still fast food, as it can be prepared quickly. |
| Mikes fast food |
| He's a photo of Monday night's dinner, I got home about 9.15pm which doesn't leave a lot of time to get my act together, but that's no excuse to eat rubbish. Mikes Dinner That's fish, basmati rice and stir fried vege's And fast shopping is all important for us guys, in and out of the supermarket. I use the perimeter method, ie do a circuit of the outside as virtually everything I need is on the outside walls or is at the very end of the isle. Over the years experts have refined product placement to maximise the number of items you purchase, but at the same time they have managed to place the bulk of core products on the edges, beats me why. Here's what I brought on Tuesday Mikes Shopping I've mentioned this before, when your at the supermarket, take note of the other shoppers and take note of what's in their basket. Note the correlation, 9 times out of 10 you know what's in the trolley just by looking at the person. Well the other day the trolley in front of me had conflict, for want of a better word. There was a large selection of quality greens, some lean meat etc. However there was a second layer was complete rubbish, tiny teddies, pretzels , chips, you get the drift. End result, they had what is coined the "skinny fat" look, they were slim but looked unhealthy. If the trolley was representative of their diet, I'd say they starve themselves then pig out on empty calories and probably way too little protein. So what should they be doing? Eat Smart Exercise Smart Live Smart Enjoy life |
| Alison's commute what does it tell us |
| On Wednesday evening I was talking to Alison and couldn't help but notice how stunning she is, no doubt due to her group fitness classes and a sensible diet. Well the other day she wore her heart rate monitor bike commuting and sent me this message; Hi Mike, I had an interesting calorie comparison today you can tell all your RPMers. My bike commute today burned 355 calories(max HR 181) on the way too work and 238 (max HR 161) on the way home. Only difference is home is the down hill leg. Ali So why is there such a big difference in the calorie burn? The ride home is only 2/3 of the energy burn of the ride to work. The answer is that its down hill vs up hill, which means the load was considerably less on the home leg. In RPM and Ride, we focus on getting results thru optimising the resistance to the task in hand. While the geography of Alison's commute will always result in a lower burn on the way home, in the gym we want to make sure we are always doing the 'high burn' ride and its not rocket science, the program's are designed to make reaching your maximum quite achievable, all you need to do is to find the heaviest gear that you can push in a working session while keeping up with the instructor. Besides, what's the worse you do if you put too much load on? You'll get; - Fitter - Stronger - Slimmer Join Alison for a class, her class are; · Fitness First North Strathfield - Body Attack Wednesday 5.45pm · G fitness Rhodes - Body Attack Thursday 6.30pm · YMCA Riverwood - Boday Attack Saturday 9.30am, RPM Saturday 10.30am · Alison is also covering Fitness First 5Dock - RPM High Performance Sunday 9.30am while they determine who will be the permanent instructor. Submit a feedback form and ask for Alison to be permanent :) |
| Outdoor Cycling |
| Last Sunday, I hosted my bike clubs adventure ride, which I'd estimated to be 125k but it turned out to be 140k…oops We rode Marrickville to Wisemans via North Sydney. Had brunch at Wisemans then rode the south bank of the Hawkesbury to Sackville Ferry, where we discovered that the Ferry was stopped for the annual ski boat race and had to wait an hour, but we sat under a cool tree and watched the race. Then we rode to Windsor and caught the train home. One tough rider even rode home, making it 180k. Anyway it turned out to be a great ride, everyone loved it, even the rider who's leave pass expired. Photo's are here If you're looking for a family bike ride, here's a recommendation. The section of our ride last Sunday that follows the Wisemans would be excellent for a family. Drive and park at Wisemans, then ride along River rd to the lower Portland ferry. Then turn around and ride back to Wisemans. Lunch at the pub or the takeaway which has seats and makes a nice burger and the cappuccino's OK. |
| Classes |
| Fitness First Rockdale changes This is the last week for Rockdale Mon 6.15am RPM, which will be replaced with Mon 6.00am Ride. Last class for Rock Wed 6.15am. Not being replaced. I am not sure what is happening with Rock HiPf Sat 8.15am, there is a charity class commencing at 9am, which overlaps the 8.15am class. This weeks classes (covers in blue) Fitness First Rock Mon 6.15am 5Dock Mon 5.45pm Rock Tue 6.30pm Rock Wed 6.15am N Strath Wed 5.45pm Walker Thu 6.00am Rock HiPf Sat 8.15am YMCA River Mon 7.30pm River Tue 6.15am SCG SCG Friday 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 | Tiësto 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 |
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