Fitness News #23

Fitness News #23
Long weekend and its rainy, numbers down at the gym, some of us are away, but some of us have fallen to the temptation to stay .
Music Requests
Two of the tracks I played this morning were requested.  If you want to here a particular track sometime, let me know.   I've got one request for next Friday morning
The cost to us of others poor lifestyle decisions
On the news tonight – 'New motor vehicle pollution regulations will reduce health costs by $1.5 billion per year'  'Up to 1000 premature deaths annually in Sydney due to pollution' but the real focus of the article was on how cars would cost more.   However if we want to have a look at what is costing us, we need just look at the costs that others incur on us; Taxation on cigarettes brings in $6 billion per year, but the cost to healthcare is $30 billion, so $24 billion of our hard earned tax dollars is being spent on those who choose to follow the habit.   50,000 coronaries per year, how much is that costing our tax dollars?   The list goes on
Nutrition
After slagging Audi ice-cream last week, I'd thought I'd have a look at pasta, comparing Woolworths home brand with 2 major brands and boy was I surprised.   Woolworths pasta 16% protein.   What, pasta is high protein?  What rock have I been hiding under?   So how does it mark up against the brand names; Brand name 1 – 16.5% Brand name 2 – 15%   So it would seem that there isn't a lot of difference between the cheap stuff and the more expensive stuff, unless you recon it tastes better.   Also, you don't need to be concerned how much protein is contained in the stuff you put on top of it, cos your already got the protein from the pasta itself.
Outdoor Cycling
Road Racing Last week I mentioned that I was doing the ATTA  Individual Time.  Well I'm happy with the result, covering the hilly 25k course in 39m13s for an average speed of 38.2kph.   I'm suppose to go for a training ride tomorrow (Sunday) thru Royal National Park and do the club race at Dunc Grey Criterion course but the weather is looking dodgy.   Next weekend we have the NSW Team Time Trail championships in Goulburn on Sunday
Classes
With the long weekend, all 3 classes on Monday are cancelled.   Fitness First Mon Walker and 5Dock cancelled Tue 14/06/11 6:45 AM         George st Platinum  Tue 6.45am – once off cover Tue 14/06/11 6:45 PM         Rock Tue 6.45pm Wed 15/06/11 5:45 PM        N Strath Wed 5.45pm Thu 16/06/11 6:00 AM         Walker Thu 6.00am Fri 17/06/11 6:15 AM           Rock Fri 6.15am – one request received Sat 18/06/11 8:15 AM          Rock HiPf Sat 8.15am   Steve hasn't notified me about Rock Tue 5.45pm yet, so I don't know if I'm covering that one or someone else is.   YMCA Great news, the sound insulation has been put in, hopefully that will reduce the echo so we can crank out the music Mon - cancelled Tue 14/06/11 6:15 AM         Riverwood Tue 6.15am  Alison is covering this class
Ask Mike
If you have any questions or things you would like to see in the newsletter, then let me know   See you at the Gym   Cheers Mike
Sleep Ride Eat Repeat

 

Fitness News #22

Fitness News #22
A rainy week but the forecasters were a tad off when they said it would rain all week.  Perhaps the weather gods smiled on us, a sunny weekend on each side of the rain.   What was apparent is how most still came to the gym for their workouts, least that what's I saw this week.
RPM51 done and dusted
All I can say if you didn't get an RPM51 class is "what rock were you hiding under"  If you missed it, you might be lucky to get a session from someone else, but this instructor is done with it after presenting it 15 times   Did you check out my body paint photos?; http://s301.photobucket.com/albums/nn47/mikesbytes/Fitness%20News/51%20Launch/   Feedback I got was that most liked the launch with a few giving it 50/50
Nutrition
Ice cream   Being the bargain hunter I am, I snapped up a 2ltr tub of Vanilla ice cream at Audi (their home brand).  But when I was dishing it out, I read the nutational label – shock, it only had 0.8% protein.  Now milk products have a reasonable amount of protein in them, so what was happening here?  I went to Woolworths and checked the ice creams and Bulla chocolate ice cream was on special.  Checking the label it had 3.8% protein.   So was the Audi one a bargain, no it wasn't, I was basically buying favoured whipped ice water and from now on I'll buy real ice cream.   Choices   A friend of mine is starting a diet on Monday, his partner will be preparing his food and on Monday that's Chicken and sweet potato.  Sweet potato I asked, he said its better than potato so I looked it up and this is what I found; http://www.lisanelsonrd.com/blog/white-potato-vs-sweet-potato-which-is-better   So should I eat chicken (apologies to the vego's) or tofu, pasta or rice?  The answer to the question comes thru knowledge of what those products are.  A quick surf and I found a site where you can do a simple comparison; http://www.twofoods.com/   But nothing beats the tower of knowledge, once you have empowered yourself with it
Outdoor Cycling
What a lovely week of bike commuting – not.  Unfortunately I had to ride on Monday and clocked up 58k in the wet.  When I came out of Walker st on Monday it was pissing down.  So I went for a coffee, as far as I was concerned, work can wait.   And for May, my bike club had a training competition and guess who won J my forum name is mikebytes, see the following thread; http://www.dhbc.org.au/forum/viewtopic.php?f=3&t=2412&start=320   Road Racing I'm doing the ATTA  Individual Time Trail on Sunday morning, as training for the upcoming championship
Classes
It's back to the mix   Fitness First Mon 6/06/11 6:00 AM          Walker Mon 6.00am Mon 6/06/11 5:45 PM          5Dock Mon 5.45pm Tue 7/06/11 5:45 PM           Rock Tue 5.45pm Cover Tue 7/06/11 6:45 PM           Rock Tue 6.45pm Thu 9/06/11 6:00 AM           Walker Thu 6.00am Fri 10/06/11 6:15 AM           Rock Fri 6.15am Sat 11/06/11 8:15 AM          Rock HiPf Sat 8.15am   I can't do the class this Wednesday, Erin is covering it, please join Erin for this class Wed 8/06/11 5:45 PM          N Strath Wed 5.45pm   YMCA Mon 6/06/11 7:30 PM          Riverwood Mon 7.30pm Tue 7/06/11 6:15 AM           Riverwood Tue 6.15am
Ask Mike
If you have any questions or things you would like to see in the newsletter, then let me know   See you at the Gym   Cheers Mike
Sleep Ride Eat Repeat

 

Fitness News #21

Fitness News #21
Soooo…. What did you think
RPM51 is in the house
Just in case you missed the music, here's the list again   1 Pack Ride: We R Who We R (Mekon Garden) 2 Pace: Halfway Gone (PupTent) 3 Hills: Raise Your Glass (Klub Smasherz Remix - Venus Jones) 4 Mixed Terrain: Turn Around (5,4,3,2,1 - MIG feat. Danny) 5 Intervals: Are You Gonna Be My Girl (Airplay) 6 Speed Work: Break My Fall (Sandy Elswick) 7 Mountain Climb: Numb (Hands Up Club Mix - Jan Wayne vs Raindropz!) 8 Ride Home: Please Don't Let Me Go (Love Definition) 9 Stretch: What If (Mandy Brewer)   Did you make it to the launch party?  Yes No.    At this stage I've got one photo from the launch and some photo's of me with the body paint on at home check them out; http://s301.photobucket.com/albums/nn47/mikesbytes/Fitness%20News/51%20Launch/   I don't have many from the launch party, but I've added some others so you can see what I looked like
Outdoor Cycling
Road Racing I was in the Ken Dinnerval Memorial Handicap.  170 riders in a 90k road race at Albion Park, at the southern end of Wollongong.  The format is that  there are bunches of riders that go off in handicap groups and you work with the other riders in that group to catch the other groups.  In the end you race individually.    How did I go;   Lap 1.  The group worked well together but were riding too slow   Lap 2. I'm thinking that we need to attack hard on the hill and drop the riders that ain't working, but we realise that we are going to be caught by the group behind us and don't work that hard on the hill.  Pace picks up.  I bump into another rider at 57kph – opps.   Lap 3. Its becoming clear that we aren't going to catch the bunches in front of us, they still have a 4 minute lead.  We drop a lot of riders on the hill and head out on an impossible task of catching the front runners.  With about 10k to go we are caught by the scratch (elite) riders and the pace lifts even higher.  Finally the mega bunch is formed.  The pace is really hot, but I'm feeling comfortable and sprint for the finish beating about half of the elite riders.    While we haven't won, we find out later that we weren't that far behind the winners   Race photo here;   Photo afterwards here; http://www.facebook.com/photo.php?fbid=1762040887555&set=a.1299192836643.2038646.1135073094&type=1&ref=nf   Woman's introduction to track riding – Saturday 2pm Finished, hope you enjoyed it.
Classes
The intention is to play RPM51 at all classes this week except for Rock HiPf Sat 8.15am, so everyone can experience it   Fitness First Mon 30/05/11 6:00 AM        Walker Mon 6.00am -  cover for 3 months Mon 30/05/11 5:45 PM        5Dock Mon 5.45pm Tue 31/05/11 6:45 PM         Rock Tue 6.45pm Wed 1/06/11 5:45 PM          N Strath Wed 5.45pm Thu 2/06/11 6:00 AM           Walker Thu 6.00am Thu 2/06/11 6:45 PM           5Dock Thu 6.45pm - cover Fri 3/06/11 6:15 AM             Rock Fri 6.15am Sat 4/06/11 8:15 AM            Rock HiPf Sat 8.15am – back to High Performance   It wouldn't surprise me if Steve needs to me to cover Rock Tue 5.45pm too, we shall see   YMCA Mon 30/05/11 7:30 PM        Riverwood Mon 7.30pm Tue 31/05/11 6:15 AM         Riverwood Tue 6.15am
Ask Mike
If you have any questions or things you would like to see in the newsletter, then let me know   See you at the Gym   Cheers Mike
Sleep Ride Eat Repeat

 

Fitness News #20 - RPM51 launch

Fitness News #20
Hey Guys it was good to see you again in the Saturday morning class.  I don't have any Saturday racing for a while
Les Mills new releases
This week we will see the new Les Mills releases at all of the gyms.  Fitness First gyms will be doing launch parties, the CBD and North Sydney gyms on Wednesday and the Suburban gyms on Saturday.  YMCA isn't having a release, so you will get the new RPM stuff from Monday.  See classes below for specifics of which classes will get which releases.   At Rockdale on Saturday I will be releasing RPM51 with Jane, who you haven't seen at the Rock since 2009, so give her a warm welcome back.  Yeah, you get 2 of us up on stage !!!!!!  Rock-ettes, come and join us 8.15 Saturday.  There's a theme -  Wizards, Warlocks, Witches and all things "magic" is the theme, so dress up if your got something.   There are free passes at Fitness First, grab some and bring your friends.   Music, its grrrre-ate, well that's my view, but be the judge yourself.  For those a-busting to know, this is the music list; Pack Ride: We R Who We R (Mekon Garden) Pace: Halfway Gone (PupTent) Hills: Raise Your Glass (Klub Smasherz Remix - Venus Jones) Mixed Terrain: Turn Around (5,4,3,2,1 - MIG feat. Danny) Intervals: Are You Gonna Be My Girl (Airplay) Speed Work: Break My Fall (Sandy Elswick) Mountain Climb: Numb (Hands Up Club Mix - Jan Wayne vs Raindropz!) Ride Home: Please Don't Let Me Go (Love Definition) Stretch: What If (Mandy Brewer)   ==================== Here's the sizzler of RPM 51, as released by Les Mills;   RPM™ 51 attacks your legs with a release that features short sharp sprints and some big climbs that'll get you out of your seats and stretch your lungs to the limits.   The opening Pack Ride gives you a chance to figure out who you are and, more importantly, who you want to be as you find that perfect Cycle Set position.   We're nowhere near Halfway Gone, but the pace is on, enticing the legs into a racing tempo, before getting your swagger on with a couple of climbs. Game on.   That's just a teaser, though. Track 3 takes you through the hills ... you might be tempted to Raise Your Glass in celebration, but you've really just begun.   You're playing in the Mixed Terrain - racing and climbing - then a series of intervals kick-start your heart rate and smash your legs as you take on the pack. Attack, attack!   Track 6 gives you a chance to flush out your legs and pick up some speed before the big challenge that lies ahead.   You could go around, but it's quicker to go straight up the guts of the mountain with us. Sure, you may be Numb at the end of it, but we promise you'll feel every second of the ascent and the benefits for a long time to come.   There'll be plenty of time to relive the workout with your mates on the Ride Home, but eventually, we know we must let you go.   We also know you'll be back for more!
Outdoor Cycling
Road Racing I had a rest from racing this week, so we, put toghter Team Time Trail (TTT)  members and went out for a training session.   There were some tired legs out there, one member had ridden the 3 gorges yesterday, 125k plus a ton of climbing, another member had ridden a club race Sat arvo, while yours truly had the brilliant [not] idea of running on the running machine at Rockdale after High Performance RPM and done his legs in.  Anyway despite the challenges we worked well as a team and bolstered our confidence of been competitive when we race the NSW TTT championships in June.   Woman's introduction to track riding – Saturday 2pm Last week, its also Jessica's birthday Info : http://www.dhbc.org.au/forum/viewtopic.php?f=4&t=2344 Contact: Jessica jnor7837@gmail.com Guy's are on Monday and Wednesday nights.
Classes
What release I play depends on when the launch is for that gym.  For classes prior to that clubs launch,  we will reflect back on the current release   Fitness First Mon 23/05/11 5:45 PM        5Dock Mon 5.45pm             RPM50 Tue 24/05/11 6:45 PM         Rock Tue 6.45pm                RPM50 Wed 25/05/11 5:45 PM        N Strath Wed 5.45pm          RPM50 Thu 26/05/11 6:00 AM         Walker Thu 6.00am             RPM51 new release Fri 27/05/11 6:15 AM           Rock Fri 6.15am                   RPM50 Sat 28/05/11 8:15 AM          Rock Sat 8.15am                 RPM51 new release – Launch party YMCA Mon 23/05/11 7:30 PM        Riverwood Mon 7.30pm     RPM51 new release Tue 24/05/11 6:15 AM         Riverwood Tue 6.15am      RPM51 new release
Ask Mike
If you have any questions or things you would like to see in the newsletter, then let me know   See you at the Gym   Cheers Mike
Sleep Ride Eat Repeat

 

Fitness News #19

Fitness News #19
Down  in Goulburn this weekend, it was frigging cold on Saturday, hope it wasn't so bad in Sydney
Mikes Kitchen – Part One
So I've ranted on about this and that food wise, but do I live by what I preach.  The answer is… partially, I'm no angel, there's the odd crime here and there.  Part 1, the fridge is probably the better of the 3 parts, so here it is.     OK, the good and the not so good Main Fridge Marmalade – cheap Aldi brand.  Tut tut tut Vegemite – but that Dick Smith brand, for a change from the usual vegemite Margarine – elcheapo Aldi and Wollies brands.  Probably fill of something bad for me… Duck eggs – like chicken eggs but about twice the size Yoghurt – fruit flavored Cheese – full fat Cheese – feta.  Great for salads Milk – full fat. Long life, cos I'm too lazy to plan my milk purchases Grapes – 2kg, a good price at the moment and make a great snack Vegetables – alfalfa, mushrooms, egg plant, water crest,  zucchinis, carrots, capsicum, pumpkin, tomatoes.  I'm not doing so bad there. Door Halini Cheese – how do spell that?  It was on special, I need a recipes to use it Tofu – I use it for stir fry Butter – when the recipe says butter, I use butter.  Some say I should use it instead of Margarine Parmesan   Cheese – I eat plenty of pasta and I'm too lazy to grate my own Spices and Sauces – Mustard, chilli paste, satay sauce,  chilli sauce, tomato sauce, sweet chilli sauce, black bean sauce.  I have no idea what's good, bad and ugly amongst that lot Coffee grounds Milk – somehow I managed to buy it quicker than I used it. Water  - 100% calorie free Salad Dressing – this one has lasted a long time, I'd better check the use by date   Well it seems that I've done reasonably well on the fridge, but next week the freezer, I'm probably not going to do so well.
Outdoor Cycling
Road Racing Saturday - NSW Road Racing Championship Man that was one tough race.  Dropped, rode myself back on,  Dropped again, rode thru the motorcade by didn't get back on, rode again thru the motorcade and didn't get on again.  At halfway I could still see the front runners, but I was spent and that was that.  Finished about 1/3 thru the riders, so reasonable result but no medal.   Sunday - NSW Criterion Championship Straight from the start the pace was hot, riders were being shed on every lap, but I felt good.  Early on 2 rides went for a breakaway and I didn't respond and this turned out to be a fatal mistake as they winner came from those 2 riders.  Later a rider went off the front and I jumped out the pack and rode up to him, but he was spent and I ended up by myself, so I rode tempo for 2 laps hoping for someone to join me, as the 2 riders away were 17 seconds ahead, too far for me to ride solo, but no one joined me so I let the pack catch me and I sat in.  Later in the race I went off front again but no one joined me so I aborted that break again.  On the last lap a rider crashed in front of me and I lost a lot of ground, which I had to regain over the lap.  Coming into the last corner I was too far back and rolled a couple of riders to come over the line 8th.   Woman's introduction to track riding – Saturday 2pm Second to last week Info : http://www.dhbc.org.au/forum/viewtopic.php?f=4&t=2344 Contact: Jessica jnor7837@gmail.com Guy's are on Monday and Wednesday nights.
Classes
Fitness First Mon 16/05/11 6:15 AM        Newtown Mon 6.15am (Cover) Mon 16/05/11 5:45 PM        5Dock Mon 5.45pm Tue 17/05/11 6:45 PM         Rock Tue 6.45pm Wed 18/05/11 5:45 PM        N Strath Wed 5.45pm Thu 19/05/11 6:00 AM         Walker Thu 6.00am – Red Lighted Fri 20/05/11 6:15 AM           Rock Fri 6.15am Sat 21/05/11 8:15 AM          Rock HiPf Sat 8.15am   YMCA Mon 16/05/11 7:30 PM        Riverwood Mon 7.30pm Tue 17/05/11 6:15 AM         Riverwood Tue 6.15am
Ask Mike
If you have any questions or things you would like to see in the newsletter, then let me know   See you at the Gym   Cheers Mike
Sleep Ride Eat Repeat

 

Fitness News #18

Fitness News #18
Winter is knocking us on the door, however we have been blessed with some sunny days, which we need to enjoy them while we can
Diet foods – the super puppy
Last week's discussion was about why we have diet foods where I proposed that we have been sold a puppy, but in ending, I left you with the open ending "the super puppy".  You probably thought, what's Mike on about?  And raced off to the fridge to find a snack.   The story starts many many moons ago, enter Mike with, lets say carrying a few extra kilos and virtually no food knowledge.  So what did I do?  I started eating reduced fat foods.  What was the result? Two things happened; I was continuously hungry I put on weight   So why did this happen?  I'm eating foods that claim to help you but the opposite happened.  Well the answer is that the foods I was eating simply replaced the reduced fat with increases of sugar, there was  no difference in calories and the food was less satisfying.  Less satisfaction meant greater consumption. I had been sold the Super Puppy, products that claimed to be good for me, but were actually worse.   Super Puppy #1 High degree of manufacturing Major claim to health, such as 97% fat free Reduced content of bad thing, simply replaced with another bad thing Usually not satisfying Often more expensive Bottom line, simply don't buy products like this.   But this isn't the only Super Puppy, there's 3 more;   Super Puppy#2 Base product is reasonably good Large quantities of added sugar, either as sugar itself, or hidden in the ingredients, such as dried fruit This puppy is largely sugar.  Next time you are at the supermarket, pick up your favourite cereal and compare the sugar content with weetbix.  Is that favourite cereal the right choice, or should you migrate to, for example a better muesli or weetbix   Super Puppy#3 ·         Concentrated version of a good product ·         A high sugar content ·         May contain higher levels of substances that are harmful in extreme situations but not an issue in the source product This is products such as fruit juice and dried fruit.  Fruit juice is seen as healthy but in reality it's only marginally better than soft drinks.  Dried fruit concentrates sugar.  In both, most of the vitamins of the original product have been lost.   Super Puppy#4 Higher levels of protein than its equivalent  products This is where an ordinary product has been enhanced by adding protein powder, such as high protein cereal.   Why is this a puppy, because instead of mixing into the product ingredients that naturally have the required protein, the cheaper ingredients have been mixed with protein powder, keeping the manufacturing price down why still providing the manufacturer justification for the high price charged.  If you want this product, all you need to do is buy the base product, for example muesli and mix protein powder into it
Outdoor Cycling
Road Racing Eddie Sales Cup on Easton Creek raceway.  The motorcycle fans will be amused that my race number was 46.  The highlight of the race was escaping crashing on the last corner of the last lap.  A rider crashed in front of me and I went around but on the other side riders crossed paths and I ended up colliding with another rider, we lent on each other really hard, because if we hadn't our bikes would of mixed and we would of both gone down.  We stayed up and I rolled to the finish.   Stats:  Distance 55k, 14 laps, average speed 40.5kph.   Woman's introduction to track riding – Saturday 2pm Only a few weeks to go, if you are going to have a go, make it this weekend Info : http://www.dhbc.org.au/forum/viewtopic.php?f=4&t=2344 Contact: Jessica jnor7837@gmail.com Guy's are on Monday and Wednesday nights.
Classes
Fitness First Fitness First Mon 9/05/11 5:45 PM          5Dock Mon 5.45pm Tue 10/05/11 12:30 PM       Bond Wed 12.30pm - CBD come and join me Tue 10/05/11 5:45 PM         Rock Tue 5.45pm Tue 10/05/11 6:45 PM         Rock Tue 6.45pm Wed 11/05/11 5:45 PM        N Strath Wed 5.45pm Thu 12/05/11 6:00 AM         Walker Thu 6.00am Fri 13/05/11 6:15 AM           Rock Fri 6.15am   Vanessa is covering this class while I'm at Goulburn for the NSW Road Racing Championships Sat 14/05/11 8:15 AM          Rock HiPf Sat 8.15am   YMCA Mon 9/05/11 7:30 PM          Riverwood Mon 7.30pm Tue 10/05/11 6:15 AM         Riverwood Tue 6.15am
Ask Mike
If you have any questions or things you would like to see in the newsletter, then let me know   See you at the Gym   Cheers Mike
Sleep Ride Eat Repeat

 

New Phone - lost phone contact list

Appologies for the bulk email.  My phone died and I have a new one (same number), however I have lost my entire phone directory. 

Those of you that communicate with me via phone, could you please send a business card to my phone so I can record your number

Within Australia: 0401994538
From overseas:  +61401994538

Thanks Michael

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Michael Clement
clementmi@gmail.com
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Sleep Ride Eat Repeat