Fitness News #40 - get RIDE in your club, snacks at the movies

News
What a busy week, 13 RPM classes and then a massive ride on the weekend, in preparation for Australia's toughest race
Movies snack food
Remember a couple of weeks ago when I compared packet chips with other products and showed that salmon wasn't that much more expensive, well I got an email stating that you can't snack on salmon at the movies.  All in good jest but 100% true.   Having gone to the movies I checked out what they had for sale and there wasn't really anything worth eating, but every second person was queuing up and paying absorbent prices.   Once again the marketing machine has set new levels, instead of buying your tickets at one location and walking past the junk food, you have to queue with the junk'ies.   So what can you do?  To avoid the junk counter, some cinemas have online sales, but most of the time you still need to go to the counter and have the junk food in your face.   You have 3 options; Nothing. Do you feel naked without a glass in your hand at a party?  Not automatically having a drink is something that takes a little getting use to, but once you have done it, you feel the empowerment of choice and one choice is to take nothing in with you, if you hand feels naked, hold your partners hand. BYO.  There are plenty of healthy snack options that don't require refrigeration – Nuts (Almonds, Cashews, Walnuts), fruit, the list goes on, at the end of the day you know it. Pre fill.  Do the movies straight after a meal, you won't feel hungry, so option 1 will be easier.
Music - RIDE
This is important, if you want RIDE to be included as an offering along side RPM and Cycle, you need to put in a feedback form requesting it.   http://www.indoorcycling.com.au/   There are only 12 qualified instructors in NSW, of which I am one.   The music has been specifically built for spin instruction and its good
Recipes
Sweet Chilli Tofu Stir Fry   Often this is what I do when I get home late from the gym;   Basmati rice in the rice cooker.  Why Basmati?  Read the nutritional info   Go to the fridge and select whatever hard vegetables you have in there, cauliflower, carrots, broccoli etc and an onion,.  Cut them up fine  putting the hardest in the wok first, using a little oil, giving them a stir every so often.   Add a small amount of water if it goes dry, no need for extra oil.   Get your softer vegetables, whatever that may be, capsicum, leeks, whatever.  Cut them up and put them in.  Add some dried or fresh herbs if you have them.  A bit of garlic goes down well.   Dice the firm tofu into small cubes and coat them with sweet chilli.  Put them in the wok and cook for another 2 minutes, mixing every 30 seconds.  I bit of fresh Italian parsley in the last 30 seconds can add some colour if desired.   How you present it on the plate will greatly enhance how you and your partner appease it.
Outdoor Cycling
Well next Saturday I'm doing the Grafton to Inverall - Australia's toughest one day road race. So last week I had a heavy schedule in the lead up, 13 spin classes, 170k bike commuting and 330k for the weekend. Saturday morning I did the 13th spin class, rode home from the gym and had breakfast, with my mate Mark, who made me brekie while I showered, then we headed off to Bundanoon, we rode back roads to riverwood where we took the motorway to an exit about 10 before Campbelltown, as bikes have been banned from that part of the motorway while roadworks occur. Iced coffee in Macauther, then on to Picton for lunch, where we bumped into to other DHBC (my bike club) riders who were also riding to Bundanoon, but they were just finishing their lunch and left before us. It was pretty obvious that I was tried as Mark marched away from me on the hills and as we got closer to Borwal, the roles changed, Mark was struggling due to his left ITB. We went to the supermarket in Borwal to get denarub and then proceeded at a real slow pace to Bundanoon. I had my clothes strapped in a bag under my seat, while Mark had his in a backpack, so I took his backpack as I didn't want it to distract him from his ITB. Sunday was the DHBC Imperial fixie century, there were 18 starters for it (plus one driver), but one was pregnant and only intended to ride the first 20k   Group Photo   Mark had decided to ride half way to Wollongong at a real slow pace. We rode off at a nice semi slow tempo, stopping to wait at the tops of hills and then had to wait forever for someone to fix a flat, I also found out at this point that a cow jumped the fence and chased a rider. Morning tea at Robinson pie shop, the Macquarie pass. I was screaming down Macquaire Pass, the improvements I had made to my fixie were doing a treat and the pro2race tyres gave me real confidence, I was quicker despite using 78" this year, vs 81" last year, then I went into a 35kph corner at about 50kph and the chain jumped off locking the rear wheel. Luckily I already had the front brake lightly pressed and hit it real hard, washing about 20 off, so I hit the deck at about 30kph, landing on my back. The injury list is; - lower back (spine) really sore, there was a monster energy drink (not opened) in my middle pocket - back of right hip, I crushed my phone - right shoulder, one of the muscles is complaining a lot - numerous small grazes, all minor Took about 15 minutes for a group of us to figure out how to dislodge the chain, in the end I had to place the fixie spanner underneath it and kick it Rode on to Wollongong at about 20kph, had lunch (including beer) and caught the train home. In total 8 riders didn't finish the century for various reasons I'm real sore today, which is not surprising. I had previously culled my spin classes for this week, taking it down to 6, but I've got 3 more covered now, so that reduces it to 3 for this week prior to the Grafton.
Classes
Only 3 classes this week, I need to recover from my crash and I've got a tough race on Saturday   Fitness First Wed 19/10/11 5:45 PM        N Strath Wed 5.45pm Thu 20/10/11 6:00 AM         Walker Thu 6.00am   YMCA Mon 17/10/11 7:30 PM        River Mon 7.30pm
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

 

City fokes - CBD classes today and tomorrow

Appoliges to those not in the CBD area

I'm covering some classes in the CBD

Today 12.20pm RPM at Pitt st, covering for Stuart who is sick

Tomorrow (Wed) at Darlinghurst, covering for Lee;
12.15pm Express
12.45pm RPM

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Michael Clement
clementmi@gmail.com
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Sleep Ride Eat Repeat