Fitness News #58 - How to Avoid Junk Food

Over the last couple of weeks I've been thinking about how much less junk food I eat, compared with about 3 years ago.  While there were many crimes, excessive soft drinks was way up there.  This morning sitting in the cafe, post bike club training ride, a lady I was chatting with go onto the topic of food addiction and non satisfaction.  Fundamentally she was saying that sugar based calories, in particular fructose did not trigger a message in the brain saying that you have eaten enough.  Then she went on to talk about how certain foods and chemicals cause addictiveness.  Well I have to agree, give me high sugar products like soft drinks, I can consume a bottomless amount and the junk was so compelling.

 

How to Avoid eating Junk

Don't buy it.  I'm serious, the bulk of junk eaten you have purchased yourself.  OK, but how do you get there, well I did it thru a process of migration.

Migration #1 - No junk food in the house

Walk away from the computer now and go to your fridge and pantry.  Make a list of what junk food you have.  Now promise to yourself that you will never bring it into the house again.

The majority of the food you eat is eaten at home.  If junk isn't in the fridge, then its not going to say 'eat me' every time you open the fridge.

Migration #2 -Eat the best food first

 You know what you want to eat to be healthy, make the effort to eat that food first.  Odd's on that will satisfy you and then the junk desire will be reduced or eliminated.

Migration #3 - The right selection when out and about

Whether that be in the food hall at the shopping centre or any other food purchasing situation, look at the value of the food by what it represents nutritionally, for example I'll put a preference to a serving that includes a green salad.

Migration #4 - Portion control

This isn't about denial, its where you end up once the addiction has been eliminated.  A recent example for me is how long its taking me to eat my easter eggs, I still have a pretty decent sash.  When I eat them, I only eat a fraction of what I would eaten in the past.

So what is the light at the end of the tunnel

Well where I ended up is that I eat a fraction of the junk I use to eat and the underlining reason for that is that I curtailed that addictive desirability, there is no denial, just a lack of interest.  Also my food costs considerably less

 

New RPM release - RPM55

On Saturday the RPM instructors got to preview the new release, we did a class at Darling Harbour.  See the picture, there were something like 150 bikes in the audience, occupied by instructors.  On stage was 5 instructors delivering the release.

So what's in the new release, you are asking...  OK, I'll spill the beans  :)



1 Listen To The Music (Motiv8 Extended Mix) - The Doobie Brothers
2 We Found Love    - Miss Piper
3 Loco (Empyre One Remix) - Manian
4 Good Feeling    - Flo Rida
5 Run With The Wolves - The Prodigy
6 Drowning (Avicii Remix) - Armin Van Buuren Feat. Laura V
7 Will I Ever (Dragon And Hunter Remix) - Paffendorf Feat. Fara
8 Paradise - Coldplay
9 Not Over You - Gavin DeGraw
Bonus 7 Overload 2011 (Voodoo & Serano Mix) - Voodoo & Serano

 

Classes

Fitness First 

Rockdale Mon 6.00am Ride
Five Dock Mon 5.45pm RPM
Rockdale Tue 6.30pm RPM
Top Ryde Wed 5.45pm Ride (new class)

Walker St Thu 6.00am RPM

Rockdale HiPf Sat 8.15am RPM

 

YMCA

Riverwood Mon 7.30pm RPM
Riverwood Tue 6.15am RPM

SCG

Stadium Fitness Centre Friday 6.15am RPM

Sleep Ride Eat Repeat
 

Fitness News #57 - How to avoid dying

Easter has come and gone and like as individual as we are, we all did different things, however the 4 days back in the office and the gym is done and dusted, bringing us back to normality.

The majority of people in Australia will die earlier than they need to, but what are they dying of, well here's the deadly serious list. The ABS 2010 stats shows the most common reasons for death are;


Diseases of the circulatory system (I00-I99 31.7%
Neoplasms (C00-D48) 30.2%
Diseases of the respiratory system (J00-J99) 8.3%
External causes of morbidity and mortality (V01-Y98) 6.2%
Mental and behavioural disorders (F00-F99) 4.9%
Diseases of the nervous system (G00-G99) 4.3%
Endocrine, nutritional and metabolic diseases (E00-E90) 4.0%
Diseases of the digestive system (K00-K93) 3.6%
Diseases of the genitourinary system (N00-N99) 2.4%
Certain infectious and parasitic diseases (A00-B99) 1.5%
Diseases of the musculoskeletal system and connective tissue (M00-M99) 0.8%
Symptoms, signs and abnormal clinical and laboratory findings, not elsewhere classified (R00-R99) 0.7%
Certain conditions originating in the perinatal period (P00-P96) 0.4%
Congenital malformations, deformations and chromosomal abnormalities (Q00-Q99) 0.4%
Diseases of the blood and blood-forming organs and certain disorders involving the immune mechanism (D50-D89) 0.3%
Diseases of the skin and subcutaneous tissue (L00-L99) 0.3%

So looking at the major ones, what can we do to avoid being done in by them

Diseases of the circulatory system

 The #1 killer in Australia, its predominately about heart disease and takes out almost a 1/3 of us.  So how to we avoid this sucker, well according to Mayo there are 5 things you can do;

1. Don't smoke
2. Exercise
3. Eat healthy
4. Maintain healthy weight levels
5. Preventative screenings 

Neoplasms

 What the frig is Neoplasms?  Its a fancy word for cancer and takes out almost a 1/3 of us too.  Yeh, sometimes your number comes up, but the general risk of number can be reduced.  Having a look at the prevention advice, such as Cancer Council Victoria and other places and what do we see;

1. Don't smoke
2. Exercise
3. Eat healthy
4. Maintain healthy weight levels
5. Preventative screenings 

 mmm... a pattern seems to be appearing... seems you don't need to be a rocket scientist to be smart with your bod.  Ask yourself about the final 1/3 of death reasons, how much of that can be prevented by applying the same intelligent decisions to your lifestyle

Classes

Fitness First 

Rockdale Mon 6.00am Ride
Five Dock Mon 5.45pm RPM
Rockdale Tue 6.30pm RPM

Walker St Thu 6.00am RPM

Rockdale HiPf Sat 8.15am RPM

 

YMCA

Riverwood Mon 7.30pm RPM
Riverwood Tue 6.15am RPM

 

SCG

Stadium Fitness Centre Friday 6.15am RPM

 

Sleep Ride Eat Repeat
 

 

Fitness News #56 - Easter eating

Today while at work, totally focused on work of course, I thought about all the chocolate being sold  and wondered how we got to this situation.  As usual, Google is my friend and it tells me that chocolate eggs started in 1820 as a delicate piece of food art and then moved to the line of manufactured chocolate we have today.  And then I decided that should be the topic for this weeks post. 

 Chocolate Eggs vs Real Eggs

 Now your heard the phrase:   "waiting for the coconut to drop from the tree"  well that's exactly what has happened to me tonight, I've received a post that pretty much sums up what I was going to say, written a little different, but here it is;

Jason Grossman

If you are looking for a few healthy tips checkout what Qualified Nutritionist Sinead Smyth suggests below: 5 Helpful Tips for Not over indulging at Easter
1.Chocolate is on the shelves 365 days of the year, so don’t worry it’s not only available just for the 4 days of Easter. Plan a treat, enjoy it and move on!
2.Add some extra exercise. Most of you have 4 full days off work, use this time to add in some extra exercise that you enjoy, going for a walk with a friend, jog along the beach (No excuses Perthians it’s going to be 30degrees over the weekend!)
3.If you get given lots of chocolate & really don’t want to eat it & throw off your healthy eating, give it away to someone less fortunate. Better yet, set the example and buy something non-chocolate based for Easter to give to your loved ones: )
4. If you’re worried about over eating, just stick to your normal size plate and what you would normally eat at that meal time. Just because it’s there in front of you…doesn’t mean you have to eat it
5.Swap a chocolate egg for a really egg! Check out the comparison in nutrients…it speaks for itself:

Solid Chocolate Egg 100g
Energy 2206 kJ
Total Sugars 54.6 g
Protein 7.6 g
Fat 30.5 g

Hard Boiled Whole egg 100g
Energy 583 kJ
Total Sugars 0.3 g
Protein 12.4 g
Fat 9.5 g

Back in the 50's

Your've heard me say how the population in the 50's were so much thinner than today's population, but yet they had little food compared with all the information of today.  I went and searched for 50's Easter meals and uncovered this one from 1959 A 1950's Easter Brunch

Suggested Menu for an Easter Brunch

• Orange Juice
• Eggs Marguerite
• Baked Ham Slice with Pear Garnish
• Panettone
• Assorted Jams, Marmalades, Preserves
• Coffee

Additional recipe:  Hot Cross Buns

Applying modern standards, you can see the strengths of challenges of what they had, but somehow a day of excess seems to have a lot less than the excesses of today

The Modern Easter

Nowadays we know that eating healthy doesn't mean starving yourself, its about eating smart.  Once again google is my friend and up pops some mouth watering recipes, that if we hadn't been told so would see them almost as wicked    Healthy Easter Recipes and Menus  Awesome !!!!!

Classes

Easter Weekend Classes (Fri - Mon)

SCG

Stadium Fitness Centre Friday 6.15am RPM - not on

Fitness First 

Rockdale HiPf Sat 8.15am RPM - not on

Rockdale HiPf Sun 9.30am Ride - I'm covering the class
Rockdale Mon 6.00am Ride - not on
Five Dock Mon 5.45pm RPM - not on

YMCA

Riverwood Mon 7.30pm RPM - not on

After Easter Weekend Classes  (Tue - Sat)

Fitness First

Rockdale Tue 6.30pm RPM

Walker St Thu 6.00am RPM

Rockdale HiPf Sat 8.15am RPM

YMCA

Riverwood Tue 6.15am RPM - Release 54 original

SCG

Stadium Fitness Centre Friday 6.15am RPM

Sleep Ride Eat Repeat

 

Fitness News #55 - Would you put petroleum in your body

Greetings, its been great to be back but I must admit that I suffered a bit, with 2 periods off, my fitness suffered a bit, but like yourself when you've had time off, I will bounce back.

Hope you liked the new release RPM54.  At each class I asked for your approval rating and at all classes except one, got almost 100% approval,  while for track 5 scary monsters all but 2 classes gave it a 50/50 rating, either you loved it or you hated it.

 

Would you put petroleum in your body

How ridiculous of course you wouldn't, but you already are, some of the artificial flavours, enhancers and so on are made from petroleum products.  Not convinced?  Google is your friend;
Artificial Food Coloring Truth
Fake Food: Petroleum and Other Dangerous Non-Food ingredients in Our Food
ARTIFICIAL FOOD COLORING (even our pets ain't safe)
Wow, didn't need to look far for those, however rather than looking at each one and deciding which one to put on the ban list, I've got a different approach.

The marketing machine over the say last 50 years has put brightly packaged products in the household that are cheaply manufactured and have little nutritional value.  Low manufacturing costs are a primary key to profitability and regrettably most people take little interest in nutritional value.  However it just doesn't finish there, its a competitive market and while finding ways to reduce manufacturing costs, you also need to ensure that the product is more appealing than the competitors.  To use an example is the use of artificial colouring, but this artificial ingredient is so cheap that its even included in canned soft drink.  How much of that product do you actually see.

Health Alternatives

But the marketing machine doesn't finish there, why not produce another product that claims to be healthy by encouraging you to consume more artificial ingredients, the example being diet soft drinks, where they produce the same product but replace the sugar with an artificial sweetening.  I highly suspect that these diet drinks are cheaper to manufacture, do the maths on how much profit there would be for a major soft drink manufacturer to reduce unit cost by 1 cent, enough for you to retire on.

But lets roll back from the word Health, pick up a can of 'Diet' soft drink and look at the nutritional information.  Is there anything in it that provides you a nutritional benefit?  Yeh right, its claims come from the unhealthy product it marketed, being substituted by the a product of dubious value.  Its a bit like me claiming that I was environmentally friendly because when I drove my V6 down to the shops, it used less fuel than my neighbors Hummer :)

Avoiding Artificial Substances

This is a no brainer, read the Nutrition Information, you will find (up to) 3 types of ingredients;

1. Things that are good for you
2. Things that are bad for you
3. No idea on that

Simple solution is to not purchase products that have 2 or 3

Generally your a lot safer with products with little manufacturing aka closest to the farm - fruit and vegetables, water etc etc.

The right decisions

Good decisions come from good knowledge, its really simple doing a supermarket shop, when you know what your looking for.  Do the ground work and you will reap the rewards.

I've found that over the last 2 years, that I naturally head towards better and better products.  A process of knowledge enrichment and adaption.

Weight

As promised last week, I'd give you a report on weight and report back, on time line;
Early January - 78kg
Then I had my NZ holiday and my accident
Late February - 75kg.  So I lost 3kg while I was on holiday and was off with injury
Then I had more time off with my collarbone being plated
Mid March - 77kg
Late March - 79kg

What the???? I don't exercise and loose 3kg, then I get back to exercise and then I put weight on.  I have some theories on this around muscle loose and effect latency, but probably the mirror is my best judge and to be honest, I don't see the fluctuation.  Have heard of inaccuracies in electronic scales, but  I'll leave the conspiracy theories to the tabloids.

Racing

As mentioned last week, I'm not racing yet, my return to racing is in May.  Tomorrow (Sunday), I'll do my first on road training ride, 80k so to test out the shoulder

Classes

Watch for Easter timetables next weekend

Fitness First

Rockdale Mon 6.00am Ride

Five Dock Mon 5.45pm RPM

Rockdale Tue 6.30pm RPM

Walker St Thu 6.00am RPM

Rockdale HiPf Sat 8.15am RPM - probably not on

YMCA

Riverwood Mon 7.30pm RPM

Riverwood Tue 6.15am RPM

SCG

Stadium Fitness Centre Friday 6.15am RPM - not on

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Posted By Michael Clement to Mikes Fitness at 3/31/2012 04:06:00 AM

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Michael Clement
clementmi@gmail.com
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Sleep Ride Eat Repeat

Fitness News #54 - The Seven Deadly [fitness] Sins

A bit of humor for you

News
Hey its great to be back at the gym and doing the new release RPM54
The Seven Deadly [fitness] Sins
The 7 deadly sins, an ancient concept, but lets transform it into the modern world of health and fitness Diet [Gluttony] The sin Gluttony was about over consumption, but nowadays while over consumption is the sin of some, for many the sin is poor food selection due to poor food knowledge, often fueled by mass marketing.  All of us can make an improvement to our diets and we don't need to starve ourselves to eat sensibly.  If you are unsure, then seek the advice of a dietician. "You are what you eat" is a phrase we have all have heard.  So stand back from the chips and soft drink And of course the opposite of gluttony is being underweight, we need to aim at a sensible weight range.  Israel has banned skinny models We are constantly reminded of the effectiveness of good diet, when I was at the doctors earlier in the week having stitches removed, she mentioned in our discussions that insufficient protein can cause the body to cannibalise muscle for protein.  Wow, I'm going to research that one. Not Exercising [Sloth] Historically Sloth was failure to utilise one's talents and gifts, in modern times it refers to laziness. The reality is that a large percentage of the population do no exercise at all and it shows in death statistics, with 34% of deaths been associated with heart failures or the like.  But you don't need statistics to see this one, have a look at those around you in the office or at the supermarket.  You how to avoid being like them. Seems that some don't even have enough energy to use the remote Exercising when injured or sick [Greed] Greed is the desire to acquire more than one needs. The reality is that we exercise to make ourselves better, but sometimes we are unable to back off when we should and instead of enhancing ourselves we enhance the problem.  Also we look silly Failure [Wrath] Wrath is the inordinate and uncontrolled feelings of hatred and anger. But what we do is focus those feelings at ourselves in the face of a failure.  Failure is not the sin, the sin is letting failure defeat you.  All of us will fail at something at some point, probably several times.  The cleaver way to deal with failure is to turn it into an opportunity, reflect back at what went wrong and using that as an opportunity to improve your way forward Different Paths [Envy] Envy is the resentment that another person has something they perceive themselves as lacking.  Where we tend to go with that one is in seeing the paths that others take as being wrong or irreverent.  Where in reality each of us should take the path they want and wouldn't be a pretty boring world if we all took the same path.    No warmup, warmdown and stretch [Acedia] Acedia is the neglect to take care of something that one should do.  I see this so often, it only takes a 5 minutes to warm up and another 5 to warmdown and stretch.  So why wouldn't you do it?  Muscles are more likely to injure if they are put under stress when they are cold Flexibility reduces injury risk Self [Lust] Lust is usually thought of as excessive thoughts or desires of a sexual nature.  The fitness equivalent is that the focus of fitness is based on the thoughts of how others will desire them.  Exercise is much more satisfying when you are focused on what it does for you, quality of life. But according to this => Article <= some females are getting an adult bonus at the gym.  fortunately this does not apply to males… Letting [Pride] get in the way Pride identified as a desire to be more important or attractive than others, failing to acknowledge the good work of others. In fitness terms your goals should be your own and not a target based on where someone else is.  There is also self pride, where you let whatever get in the way of making the most out of your workout, for example not adjusting the weight to maximise an effective workout but focusing on the quantity of weight as the success even if it comes at the cost of poor Range Of Motion (ROM). Perhaps I should of written about those who don't put their equipment away or wipe down after themselves here, but there's more than one sin in that. Gym Appearance [Vainglory] Vainglory is unjustified boasting, though it doesn't matter if its justified or unjustified.  Vainglory has been partially replaced by vanity.  The fitness version of this is feeling that its mandatory to have a particular image while at the gym itself and the problem occurs when one is not happy that they are achieving that image, which is putting them at risk of not doing what is best for them. Must admit while most go about their own work, you see some funny things in the gym and this list applies to both males and females; Checking out in the mirrors Dressing to gain attention and checking out  who notices Of course the mirrors are there for a reason, so you can watch your form Perhaps I'll be guilty of that one when my new shoes arrive Reference: http://en.wikipedia.org/wiki/Seven_deadly_sins
Bike Racing
While racing is a while away, we are already working on the line up for our NSW road Team Time Trail entrant.  Unfortunately we have lost a rider due to a health related issue so we are one short.  It ain't till late July, we will get there.
Classes
All classes are go go go See you there SCG Stadium Fitness Centre Friday 6.15am RPM Fitness  First Rockdale Mon 6.00am Ride Five  Dock Mon 5.45pm RPM Rockdale  Tue 6.30pm RPM Walker  St Thu 6.00am RPM Rockdale HiPf Sat 8.15am RPM YMCA Riverwood Mon 7.30pm RPM Riverwood Tue 6.15am RPM
Music
New music for RPM  release 54 1 Moves Like Jagger (Mix II)             - January Rays Feat. Riley 2 San Francisco (Remix III)             - Fine Tunes 3 Run To You (Hands Up Club Mix)             - Jan Wayne Feat. Fab 4 Every Teardrop Is A Waterfall             - Coldplay 5 Scary Monsters And Nice Sprites (Dirtyphonics Remix)             - Skrillex 6 Just Be (Antillas Club Mix)             - Tiesto Feat. Kirsty Hawkshaw 7 Hold Me Tonight (Empyre One Remix)             - Manian 8 Gotta Be Wrong Sometimes             - O.A.R. 9 It Girl             - Jason Derülo The PPCA free version has a similar sound to the Original version so all good.
Sleep Ride Eat Repeat – see ya Mike

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Posted By Michael Clement to Mikes Fitness at 3/25/2012 12:14:00 AM

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Michael Clement
clementmi@gmail.com
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Sleep Ride Eat Repeat

Fitness News #53 - What happened to Mike

Fitness News
You may of noticed that I disappeared to NZ and you never heard from me again.  What happened was that I had an accident
Mikes Accident
What happened The day I was due to return to Australia was the same day as the start of the NSW track championships, so I was keen not to have 3 weeks of doing nothing and then race.  So while I was there, I continued to train, using my sisters bike. On Saturday 28th January, I was riding with a group of about 15 riders in the Waitakere ranges,  on Lone Kauri rd when I crashed.  I have no recollection of the accident was I was knocked out, but what I was told was that I was going around a right hand corner at about 40kph, lost the front end, tried to save it. I was told I was knocked out for 2 minutes and was not coherent for another 5 minutes.  Fortunately there was a doctor in the bike group and he took great care of me. Despite the remote location, it didn't seem that long before the Ambulance came. Pics: At the Accident 2 3 Ambulance 2 Injuries In hospital, the list of my injuries came clear; -         Broken skull (at rear) -         Broken face bones around right eye -         Blood clot in my brain -         Broken ribs -         Broken collar bone -         Minor grazes -         Blood in my right eyeball Despite having 2 blows to my head and a blow to my shoulder, I had no spinal injury at all and despite the broken ribs, did not puncture my lung. Hospital I spent 4 nights in Auckland's North Shore hospital, which ironically was where I was born.  For the first 2 nights they woke me up every hour and checked my eyes, they were looking for signs related to my brain. Wasn't so bad on the second night, the nurse was hot J Pics: Hospital bed Hospital food Getting better View Thought the hospital food picture would amuse you, but I freaked a bit and instructed my relos to bring protein rich food.  In the Getting better picture, I'm pointing at the window, saying take a picture of he view, which is of lake Pupuke, which I use to sailed on as a teenager.  Talked my way out of the hospital after 4 nights, it was dead boring, no TV, no internet Escape from NZ I was suppose to fly back to Australia on the 4th Feb, but I missed that flight as I wasn't in good enough nick to fly back and stayed another 12 days till I was able to fly back. Back in Australia I had another CT scan and the blood clot was gone!!!! Brief return to the gym and transport, something goes wrong 24th February I briefly returned to gym, doing classes with my right arm in a sling, I couldn't drive a car as the seatbelt went over my right shoulder, so I used a combination of train's, taxi's and an electric bike.  But it was short lived, as a complication had  crept in… my collarbone that was in alignment after the accident had moved and the ends where now 2.5cm apart.  I was now facing non-union and my right shoulder was an inch narrower than my left shoulder, to leave it as it was would leave me with a permanent disability, there was only one obvious choice Collarbone operation On the 6th March I went under the knife and had my collarbone screwed and plated.  They also did a bone graft using a substance derived from shells, no need to take a piece from your hip any more.  Best decision I ever made.  12 days later the road to full recovery is on its way!!!!! Weigh In In Fitness News #50, I said I had pre weighed in at 78kg (Friday 23rd December)  and I would weigh in back on Friday 13th January, when I also weighed in at 78kg.  On the 24th February I weighed in 75kg, a 3kg weight loss. I'll weigh in again on Friday the 23rd March and give you a report in the next edition on how I managed my weight while I wasn't exercising due to been injured, along with the 7 deadly sins – fitness style.
Bike Racing
Due to my injuries, I missed the NSW track championships and then the Australian track championships At this point I'm booked for a road race in Wollongong in May
Classes
I restart doing classes on Friday.  All classes except Rockdale Monday 6am will be the new RPM release SCG Stadium Fitness Centre Friday 6.15am RPM Fitness First Rockdale Mon 6.00am Ride Five Dock Mon 5.45pm RPM Rockdale Tue 6.30pm RPM Walker St Thu 6.00am RPM Rockdale HiPf Sat 8.15am RPM YMCA Riverwood Mon 7.30pm RPM Riverwood Tue 6.15am RPM
Music
New music for RPM  release 54 1 Moves Like Jagger (Mix II)             - January Rays Feat. Riley 2 San Francisco (Remix III)             - Fine Tunes 3 Run To You (Hands Up Club Mix)             - Jan Wayne Feat. Fab 4 Every Teardrop Is A Waterfall             - Coldplay 5 Scary Monsters And Nice Sprites (Dirtyphonics Remix)             - Skrillex 6 Just Be (Antillas Club Mix)             - Tiesto Feat. Kirsty Hawkshaw 7 Hold Me Tonight (Empyre One Remix)             - Manian 8 Gotta Be Wrong Sometimes             - O.A.R. 9 It Girl             - Jason Derülo The PPCA free version has a similar sound to the Original version so all good.
Sleep Ride Eat Repeat – see ya Mike

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Posted By Michael Clement to Mikes Fitness at 3/18/2012 04:00:00 AM

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Michael Clement
clementmi@gmail.com
------------------------------------------------------
Sleep Ride Eat Repeat

Fitness news #52 - post Christmas weigh in

News
Many of us have returned to the gym this week, including me.  It's good to be back
Post Christmas weigh in
In Fitness News #50, I said I had pre weighed in at 78kg (Friday 23rd)  and I would weigh in back on Friday 13th.   For the record, I weigh myself on the same scale and the same time on Fridays, before class.  I'm wearing the gear you see me wearing on the indoor bike including my bike shoes.   So I turn up to weigh myself and the scales ain't working, I check the power point, the plugs, the buttons and nothing.  Mmmm…. That puts a spanner in the works.   I do the class and afterwards I check the scales again and they are working, so I weigh myself, I've drunk 600mls during the class, I've got my bike helmet on and my clothes are soaked in sweat.  The result is 78.4kg.  I've weighed myself before and after classes in the past and I typically weigh 300gms more after a class, due to the extra water.   So I'm taking that as I've put on zero over the period, despite all the extra consumption and 2 weeks with virtually no exercise while I recovered from injury.  Rather surprising, can't explain that
Bike Racing
Still aiming at the NSW Track Championships 2nd – 4th February.  Some new parts arrived in the post and I'm hoping to get to the velodrome Monday night to test them out, but I won't be doing a hell of a lot or riding, as I would of already done 3 indoor cycle classes that day.   Tomorrow (Sunday) I've got a 200k training ride lined up.  Marrickville -> Wollongong -> Mt Keria and return.  5.45am start,  assuming the weather holds up.  We can always bail and catch the train if it goes belly up.
Classes
YMCA is yet to restart   I'm covering at Pitt st in the CBD on Monday and Five Dock on Wednesday   Thursday morning I fly out to NZ for a holiday   Fitness First Rockdale Mon 6.00am Ride Pitt st Mon 11.30am RPM (Covering) Five Dock Mon 5.45pm RPM Rockdale Tue 6.30pm RPM Five Dock Wed 5.45pm RPM (Covering)   Walker St Thu 6.00am RPM – covered by Vicki Rockdale HiPf Sat 8.15am RPM – covered by Edmon   YMCA Riverwood Mon 7.30pm RPM - resumes 30/1/12 Riverwood Tue 6.15am RPM - resumes 24/1/12   SCG Stadium Fitness Centre Friday 6.15am RPM – a cover has been arranged
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 and SCG 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