Thursday, June 18, 2020
Friday, March 14, 2014
Cycling Training Camps for the Death Ride, Alta Alpina, Ebbetts Pass and More
Several years back in 20I0, I had this great idea of
developing cycling training camps up in the California Alps, aka as the Sierra
Mountains. People would see my pictures
on Facebook and tell me how lucky I was to be able to ride in this gorgeous
country. My desire was to develop these training camps so cyclists could come
and experience the remarkable and amazing beauty that I was blessed to ride
every day. It was also a unique opportunity for me to apply my passion,
education, profession and skills to educate, teach and coach cyclists so they
could improve their riding skills and accomplish their own dreams on the bike.
In my many years of experience as a cyclist, personal
trainer, & fitness coach I have witnessed instances where someone brings a group of
cyclists together for a “coaching” ride and they simply race to the finish line,
leaving behind those who can’t keep up and often times, unnecessary crashes
occur, leaving several wounded on the pavement. This always gets me shaking my
head in disbelief and wondering why they didn't plan ahead to avoid these
problems. The answer usually is because they are not coaches, but simply riders
with enthusiasm. Some cycling camps are
run this way; where it doesn't take any skill to simply lead rides, and it certainly
doesn't help the cyclists who came to learn how to ride any better. They just get discouraged and tired.
I believe that everyone who attends cycling camps should
leave that training camp feeling like they made improvements for the better. This
means that they have acquired more
knowledge to apply principles about how they should train, what’s important during
their off season, when they should eat and drink for endurance and performance,
how to optimally recover between workouts,
gain a new appreciation for safety on
the road and confidence in their new improved skills. Some training camps ride
you so hard you can’t get out of bed in the morning and it will take weeks to
recover before you can return to your typical training regimen.
And here’s the thing…getting back to training camps. In order to accomplish all these things, the
training camp has to offer more than just a series of supported group/race/hammer
rides. Training camps can be incredibly
valuable to improve performance and jump start your season with strength and
power. When I train a group of cyclists on
the road I always have a plan and a purpose for the session. It begins with a thorough explanation of what
we will be working on, a demonstration of what it is we are looking for and
then ample time to put those skills and drills into action on the road. We work on things like tempo rides, steady state
intervals, climbing repeats, hill accelerations; we include instruction and
application of pacing, breathing, and climbing and descending skills. We always have a larger than necessary ratio
of coaches to cyclists and they are coaches, not ride leaders.
I believe that every individual we coach deserves to get out
of our camps and clinics more than what they expected and to leave with a sense
of accomplishment and satisfaction that their time and money was well
invested. There are endless camps out
there and not all of them are going to make you a better, faster, smarter rider.
I see the same thing in the personal training industry. As a 25 year veteran of personal training and
coaching, I can tell you that not all personal trainers are created equal. Many have your best interests at heart, but
they do not have the education or experience to actually be training others in
anything more than a basic program. I
want you to be the best cyclist/athlete you can be and that includes maximizing
your personal strengths and talents to achieve excellence. If this is the season for you where you will
be looking for a cycling training camp to attend, I encourage you to closely
evaluate what they have to offer you, ask detailed questions and then decide if
it will benefit you.
The Death Ride, Colorado’s Copper Triangle, The Alta Alpina
Challenge are all huge cycling challenges that require skills, endurance, positive
imagination, strength and determination to accomplish achievement successfully.
For example, the Death Ride, aka as the
Tour of California Alps, includes five mountain passes, 15,000 feet of
elevation gain and 129 miles! This ride is easily a huge undertaking for even
the most experienced cyclist. Each year there is 3,000 riders who come from across
the world to conquer the Alps but not all finish the ride. About 2,000 riders finish all 5 passes.
My goal during CycleFits High Sierra Cycling Camp is to provide you with the proper training
and guidance to actually cross the finish line, whichever one you choose for
yourself. I have training plans you can
begin today that will navigate your training process so you can achieve your
Death Ride goal time, or whatever event you have as your personal challenge!
"Powering individuals, fueling dreams, from start to
finish"
Carpe Diem, Coach Shelley
GetOnYourMARK.com
Email: Cyclefitadventures@gmail.com
209-890-6244
Monday, February 17, 2014
Is Krill Oil Better Than Fish Oil?
The omega-3 wars are heating up. Omega-3 fatty acids
have gotten a lot of positive press lately. Clinical
studies suggest that the omega-3 fatty acids EPA and
DHA may reduce the risk of heart attacks and strokes
and help reduce the pain and stiffness associated with
inflammation. Other studies show that DHA in particular
is important for brain development and may even reduce
ADD and ADHD in children and slow mental decline in
adults. But where should you get those omega-3 fatty
acids - particularly if you're concerned about the
presence of PCBs and mercury in many ocean fish?
People have relied on fish oil supplements for years,
but the new kid on the block is krill oil. If you
believe the krill oil manufacturers, you would think
that krill oil is better utilized, purer, more
effective, and more sustainable than fish oil. So what
is the truth? Is krill oil really better than fish oil?
Let's look at the science and let the chips fall where
they may.
Let's start at the beginning. What is krill oil? krill
are small crustaceans that are found in deep ocean
waters. They look a bit like tiny shrimp. Krill are
rich source of omega-3 fatty acids, especially EPA and
DHA. They are near the bottom of the food chain. In
fact, they are where many of the ocean fish actually
get their omega-3 fatty acids. Because they're near the
bottom of the food chain, they are less contaminated
with PCBs and mercury than the predators at the top of
the food chain. At this point you're probably thinking
that they're sounding pretty good. But, we need to dig
a bit deeper.
First we need to look at the oils themselves. In most
fish oil supplements the omega-3 fatty acids are found
primarily as triglycerides. In the high purity, high
potency pharmaceutical grade fish oil supplements the
omega-3 fatty acids are found primarily as ethyl
esters. In krill oil the omega-3 fatty acids are found
as a mixture of triglycerides and phospholipids. So
what is the difference?
The krill oil manufacturers would have you believe that
omega-3 phospholipids are more rapidly absorbed than
omega-3 triglycerides and are directly incorporated
into cell membranes. As a biochemist I find that last
statement highly misleading. In fact, triglycerides and
phospholipids in the foods that we eat are broken down
to their component parts and reassembled several times
before they actually make it into cell membranes. So
omega-3 phospholipids may be more rapidly absorbed, but
they are not directly incorporated into cell membranes.
Notice that I said "may be more rapidly absorbed". I
didn't say "are more rapidly absorbed". Those words
were chosen carefully, because the science isn't clear.
Some of the companies who sell krill oil claim that
they have clinical studies showing that krill oil is
substantially better absorbed than fish oil. But those
studies are unpublished and, therefore, unreliable. If
you look at the three published studies comparing krill
oil and fish oil absorption, the data are much less
compelling.
For example, one study (Lipids Health Dis., 2011,
10:145. Doi:10.1186/1476-511X-10-145) reported a higher
uptake of omega-3 fatty acids into the bloodstream from
krill oil than from fish oil in either the triglyceride
or ethyl ester form. However, those differences were
not statistically significant. A second study (Nutr.
Res., 2009, 29: 609-615) found no difference in the
uptake of omega-3 fatty acids into the bloodstream
between krill oil in menhaden oil. And a third study
Lipids, 2011, 46: 37-46) found no difference in the
uptake of omega-3 fatty acids into the bloodstream or
in markers of inflammation and oxidative stress between
subjects taking krill oil or fish oil. So if krill oil
has any advantage in terms of uptake and utilization of
omega-3 fatty acids, it's pretty marginal.
Another claim of the krill oil manufacturers is that
krill oil is less contaminated than fish oil. While
that may be true for some of the fish oil products on
the market, it's definitely not true of the high purity
pharmaceutical grade fish oil supplements.
And finally, what about the claim that krill oil is
more sustainable? There is no question that
sustainability of our fish supply is an important
issue. But, what krill oil proponents forget is that
small fish eat the krill; bigger fish eat the smaller
fish and so on. Depleting the bottom of the food chain
on which ocean fish rely will eventually affect their
sustainability just as much as overfishing.
And, on the negative side, krill oil is generally more
expensive and has lower concentrations of omega-3 fatty
acids than fish oil. So, is it worth the added cost?
I'll let you be the judge.
So what's the bottom line for you?
1) The so-called advantages of Krill oil appear to be
greatly over hyped.
- Based on the scientific studies published to date
any advantage in uptake and utilization of omega-3
fatty acids from krill oil is minimal at best.
- The purity argument is a red herring (If you'll
pardon the pun). Differences in purity are more likely
to depend on the purification methods and quality
control standards of the manufacturer than on the
source of the oil.
- The sustainability argument is another red herring.
In the long run it doesn't matter whether you deplete
the bottom of the food chain or the top of the food
chain.
2) Finally, my advice to you whether you use krill oil
or fish oil is to be sure to choose a company that
manufactures a high purity pharmaceutical grade oil,
has rigorous quality control standards, and has
published clinical studies showing that their
supplement is well utilized.
To Your Health!
Dr. Stephen G Chaney
have gotten a lot of positive press lately. Clinical
studies suggest that the omega-3 fatty acids EPA and
DHA may reduce the risk of heart attacks and strokes
and help reduce the pain and stiffness associated with
inflammation. Other studies show that DHA in particular
is important for brain development and may even reduce
ADD and ADHD in children and slow mental decline in
adults. But where should you get those omega-3 fatty
acids - particularly if you're concerned about the
presence of PCBs and mercury in many ocean fish?
People have relied on fish oil supplements for years,
but the new kid on the block is krill oil. If you
believe the krill oil manufacturers, you would think
that krill oil is better utilized, purer, more
effective, and more sustainable than fish oil. So what
is the truth? Is krill oil really better than fish oil?
Let's look at the science and let the chips fall where
they may.
Let's start at the beginning. What is krill oil? krill
are small crustaceans that are found in deep ocean
waters. They look a bit like tiny shrimp. Krill are
rich source of omega-3 fatty acids, especially EPA and
DHA. They are near the bottom of the food chain. In
fact, they are where many of the ocean fish actually
get their omega-3 fatty acids. Because they're near the
bottom of the food chain, they are less contaminated
with PCBs and mercury than the predators at the top of
the food chain. At this point you're probably thinking
that they're sounding pretty good. But, we need to dig
a bit deeper.
First we need to look at the oils themselves. In most
fish oil supplements the omega-3 fatty acids are found
primarily as triglycerides. In the high purity, high
potency pharmaceutical grade fish oil supplements the
omega-3 fatty acids are found primarily as ethyl
esters. In krill oil the omega-3 fatty acids are found
as a mixture of triglycerides and phospholipids. So
what is the difference?
The krill oil manufacturers would have you believe that
omega-3 phospholipids are more rapidly absorbed than
omega-3 triglycerides and are directly incorporated
into cell membranes. As a biochemist I find that last
statement highly misleading. In fact, triglycerides and
phospholipids in the foods that we eat are broken down
to their component parts and reassembled several times
before they actually make it into cell membranes. So
omega-3 phospholipids may be more rapidly absorbed, but
they are not directly incorporated into cell membranes.
Notice that I said "may be more rapidly absorbed". I
didn't say "are more rapidly absorbed". Those words
were chosen carefully, because the science isn't clear.
Some of the companies who sell krill oil claim that
they have clinical studies showing that krill oil is
substantially better absorbed than fish oil. But those
studies are unpublished and, therefore, unreliable. If
you look at the three published studies comparing krill
oil and fish oil absorption, the data are much less
compelling.
For example, one study (Lipids Health Dis., 2011,
10:145. Doi:10.1186/1476-511X-10-145) reported a higher
uptake of omega-3 fatty acids into the bloodstream from
krill oil than from fish oil in either the triglyceride
or ethyl ester form. However, those differences were
not statistically significant. A second study (Nutr.
Res., 2009, 29: 609-615) found no difference in the
uptake of omega-3 fatty acids into the bloodstream
between krill oil in menhaden oil. And a third study
Lipids, 2011, 46: 37-46) found no difference in the
uptake of omega-3 fatty acids into the bloodstream or
in markers of inflammation and oxidative stress between
subjects taking krill oil or fish oil. So if krill oil
has any advantage in terms of uptake and utilization of
omega-3 fatty acids, it's pretty marginal.
Another claim of the krill oil manufacturers is that
krill oil is less contaminated than fish oil. While
that may be true for some of the fish oil products on
the market, it's definitely not true of the high purity
pharmaceutical grade fish oil supplements.
And finally, what about the claim that krill oil is
more sustainable? There is no question that
sustainability of our fish supply is an important
issue. But, what krill oil proponents forget is that
small fish eat the krill; bigger fish eat the smaller
fish and so on. Depleting the bottom of the food chain
on which ocean fish rely will eventually affect their
sustainability just as much as overfishing.
And, on the negative side, krill oil is generally more
expensive and has lower concentrations of omega-3 fatty
acids than fish oil. So, is it worth the added cost?
I'll let you be the judge.
So what's the bottom line for you?
1) The so-called advantages of Krill oil appear to be
greatly over hyped.
- Based on the scientific studies published to date
any advantage in uptake and utilization of omega-3
fatty acids from krill oil is minimal at best.
- The purity argument is a red herring (If you'll
pardon the pun). Differences in purity are more likely
to depend on the purification methods and quality
control standards of the manufacturer than on the
source of the oil.
- The sustainability argument is another red herring.
In the long run it doesn't matter whether you deplete
the bottom of the food chain or the top of the food
chain.
2) Finally, my advice to you whether you use krill oil
or fish oil is to be sure to choose a company that
manufactures a high purity pharmaceutical grade oil,
has rigorous quality control standards, and has
published clinical studies showing that their
supplement is well utilized.
To Your Health!
Dr. Stephen G Chaney
Thursday, February 6, 2014
Healthy Tips!
Tips for Kicking the Soda Habit
When I was growing up, soda was considered a special treat that we got a couple of times a year when the family went out to the local drive-in to have a hamburger and French fries. Yes, I am dating myself, but think about it—not THAT long ago, sodas were consumed a few times per year! Today, it is estimated that up to 70 percent of kids rarely drink water—instead they drink mostly sodas, juice, and milk. If you are the type of person who would rather drink soda than coffee, or if you can’t remember the last time you had a glass of water, take a moment to consider how soda consumption can adversely affect your health and steps you can take to stop drinking soda:
• Increased tooth decay: Drinking soda is associated with poor dental health because the acidic nature of soda erodes tooth enamel—which is the hardest substance in your body! The sugar in sodas also causes plaque formation that leads to cavities and gum disease. Diet soda is no better as it seems to harm your teeth just as much as its sugary cousin because of the citric and phosphoric acid that is in all sodas.
• Combination of harmful ingredients: While you might think it is the sugar that causes problems with soda drinking (and it does), other ingredients (acids, caffeine, phosphorus, etc.) can also cause health problems.
• Weight gain: The single biggest source of calories for Americans is soda. Soda contains empty calories that you simply don’t need in your diet. A recent study in children showed that each additional 12-ounce soda consumed per day increased the odds of becoming obese by 60 percent. You might think that diet soda is a good bet, but recent research has shown that even diet soda could be making you fat.
• Weaker bones: Soda has long been associated with osteoporosis in the elderly, but a study of teenage girls discovered that there was a three- to four-time increase in risk for bone fracture for girls who consumed soda than those who didn’t.
• Too much of a not-so-good thing: In the 1950s, soda came in 6.5 ounce bottles. The 12-ounce can made its debut in the 1960s, and (not to be outdone) the 20-ounce plastic bottle became the norm in the 1990s. Today the 42-ounce (477 calories) bottle is gaining in popularity. Super-sizing of this source of empty calories has steadily occurred over the past 50 years, contributing to obesity, poor dental health, osteoporosis and more.
• Combination of harmful ingredients: While you might think it is the sugar that causes problems with soda drinking (and it does), other ingredients (acids, caffeine, phosphorus, etc.) can also cause health problems.
• Weight gain: The single biggest source of calories for Americans is soda. Soda contains empty calories that you simply don’t need in your diet. A recent study in children showed that each additional 12-ounce soda consumed per day increased the odds of becoming obese by 60 percent. You might think that diet soda is a good bet, but recent research has shown that even diet soda could be making you fat.
• Weaker bones: Soda has long been associated with osteoporosis in the elderly, but a study of teenage girls discovered that there was a three- to four-time increase in risk for bone fracture for girls who consumed soda than those who didn’t.
• Too much of a not-so-good thing: In the 1950s, soda came in 6.5 ounce bottles. The 12-ounce can made its debut in the 1960s, and (not to be outdone) the 20-ounce plastic bottle became the norm in the 1990s. Today the 42-ounce (477 calories) bottle is gaining in popularity. Super-sizing of this source of empty calories has steadily occurred over the past 50 years, contributing to obesity, poor dental health, osteoporosis and more.
I could go on about the health disaster that is soda, but let me just say this: Kicking the soda habit could very well be one of the most important things you can do for your health. There are NO nutritional benefits to drinking sugary or sugar-free sodas—only harm.
So, if you are thirsty, I recommend trying these non-soda thirst quenchers instead:
• Infused water (spa water)
• Sparkling water with a twist of lemon or lime
• Herbal sun tea
• Low-sodium broth or miso
So, if you are thirsty, I recommend trying these non-soda thirst quenchers instead:
• Infused water (spa water)
• Sparkling water with a twist of lemon or lime
• Herbal sun tea
• Low-sodium broth or miso
Do you have a favorite healthier soda alternative that I forgot to mention? Post it in the comments section below.
In good health, Shelley Marenka and Dr. Jamie
Wednesday, January 29, 2014
Lose Weight and Get paid!
Did you know that 92% of all New Year’s resolutions fail, right? This year why not make it stick! Research has shown that those who participate in a “paid” weight loss program shed more than three times the weight on average over a year long period than those who attempted to drop pounds without a financial incentive.
People receiving cash rewards were also 2 ½ times more likely to stick with the program. Here’s how it works: Hit your monthly weight loss goals and earn $20.00 Fail to hit your target? You pay $20.00
This complete program gives you all the tools- a coach, support, products and big rewards you need to be successful!
The 180 Turn Around PROGRAM INCLUDES:
Wellness/Weight Loss Consult Shaklee 180 Turn Around Kit
MyFitnessPal Account
180 Mobile App to log and track progress and keep you motivated
Generous rewards!
Shape Up With Workouts and Coach Shelley's professional advice
For Details about this program or the Sprint 8 Fitness, call Shelley at 209-890-6244
Email: GetOnYourMARK@gmail.com
Stories on U Tube of Shaklee 180 Successes!
People receiving cash rewards were also 2 ½ times more likely to stick with the program. Here’s how it works: Hit your monthly weight loss goals and earn $20.00 Fail to hit your target? You pay $20.00
This complete program gives you all the tools- a coach, support, products and big rewards you need to be successful!
The 180 Turn Around PROGRAM INCLUDES:
Wellness/Weight Loss Consult Shaklee 180 Turn Around Kit
MyFitnessPal Account
180 Mobile App to log and track progress and keep you motivated
Generous rewards!
Shape Up With Workouts and Coach Shelley's professional advice
For Details about this program or the Sprint 8 Fitness, call Shelley at 209-890-6244
Email: GetOnYourMARK@gmail.com
Stories on U Tube of Shaklee 180 Successes!
Wednesday, January 8, 2014
Saturday, December 28, 2013
It's a New Year for New Adventures!
Hello everyone and Happy New Year!
This is going to be quite a year of adventure and fun and we invite you to join us!
Whether its biking with our community friends, attending our High Sierra Camps and Clinics or working out with Shelley as
your PT and Coach - we'll be having a blast and want you to come out and play!
If you simply want social fun with our 180 "Loose It" Club to reach your body goals with others you can do that too!
We are working on bringing you weekly blog updates and revamping my website at GetOnYourMARK.com to bring you a new
fresh and exciting look. We want you to interact with us and tell us what you think, what you like,
and what you want! There will be instructional videos about cycling and fitness, recipes for healthy eating, motivation
for you when you need it, pictures from all your activity with us and a Coaches Corner for you to ask your questions.
In order for us to hear you, we invite you to subscribe to our blog by entering your email address at the
top of the blog and hit submit. You'll be tuned in to the latest news and get great promotional stuff!
I hope that this New Year - 2014 will bring you a renewed commitment to improving yourself, creating excitement, happiness, adventure, love and fun!
Do what you like and like what you do!
I hope to hear from you very soon!
Coach Shelley and the CycleFit Staff
Friday, March 22, 2013
Death Ride Entries With High Altitude Camp!
High Altitude Cycling Camp- June 13 - 16, 2013
NEW! GAIN AN ENTRY REGISTRATION TO THE DEATH RIDE 2013 WHEN YOU REGISTER FOR OUR HIGH ALTITUDE CAMP! ONLY A FEW LEFT SO THE EARLY BIRD GETS IN!
Enjoy a four day cycling camp in the heart of the Sierras, surrounded by glacially carved valleys, deep river canyons, majestic forests, and pristine alpine lakes. The camps tours begin in Bear Valley and take you to some of the most dramatic and breathtaking views of the Sierra Nevada mountain range, while traversing over winding mountain passes that are included in the famous Death Ride, Alta Alpina Wild Sierra Ride and Ebbetts Pass Century. The air is ethereally light and in late spring you’ll experience some of the most remarkable alpine landscapes in the west! Read More at GetOnYourMARK.com/go
Carpe Diem,
Coach SHELLEY
Wednesday, March 13, 2013
Super Foods for Power
Super Foods for Power
NUTRITION IDEAS FROM COACH SHELLEY
Your Health is determined by Nutrients + Calories = Poor Health or Great Health
People who eat fewer calories live longer, reduce free radical activity , and reduce toxins in their cells. When you eat organic, green, foods and grass fed beef, rich in macronutrients, you don’t have to eat a lot of food. Choose to protect yourself now and don’t wait until disease sets in. Life becomes more pleasurable with good health!
ADD THESE FOODS TO YOUR DAILY DIET
Cruciferous vegetables -They reduce risk of cancer
Kale
Bok Choy
Broccoli
Mushrooms
Beets
Radishes
SUPERFOODS - aka “G- bombs”
Greens, greens and more greens
Beans-peas- lentils
They prevent tumors and colon cancer and help with weight loss (lots of good fiber)
Onions- Reduce cancers
Mushrooms- They stick to cells so they help fight cancers by inhibiting new blood vessel growth- thus starving cancer growth
Berries- Powerful anti-cancer properties
Seeds- flax and chia seeds
Eat Each Day
1/2 c of beans per day
3 fresh fruits (watch sugar content; berries are best)
1 oz of raw nuts and seeds
1 large salad every day
1 large serving of steamed vegetables
Mushrooms
1/2 c of onions
Thursday, February 21, 2013
Work is Freedom-Join Me!
With Shaklee as the biggest family I have, and the strength from my children, family and friends I am blessed to do what I love and love what I do! I've never worked a day in my life because it's all fun and extremely satisfying. I am building my future thru Shaklee to create a better life for myself, my family and friends. Won't you join me on my crusade for the best life ever?
If you would like to make a BIG difference in other peoples lives, this is a great place to start. Income, freedom and work that motivates you every day.
Contact me if you are interested in taking a look at your own Shaklee business. I am looking for 3 new partners that can get excited about building a better life for themselves and others!
Best of life and health,
Coach Shelley
Friday, February 8, 2013
Saturday, December 29, 2012
Get Ready! Base Mile Plan is Back!
Hi Friends,
The new year is only a few short days away, and to kick things off I'd like to challenge you to put in some big miles! From January 1st through the 31st log your miles to see just how many miles you can cover in the quest for fitness.
There are milestone badges to be awarded by Strava throughout, as well as some special surprises for the most dedicated competitors. Get out there, set yourself a Weekly Progress Goal and start 2013 on the right foot (or pedal)!
Go to STRAVA and find the CLUB tab and search for CycleFit Biking Adventures Riding Club and join!
We will have fun riding together as we log our miles day by day.
There will be rides scheduled for you to join the group so stay posted to this blog.
Kick off your New Year with some serious riding and accept my challenge to ride as many miles as you can during the month of January!
Your PRIZE: The gift of fitness will be yours as you successfully accept this challenge!
Go HARD, Be SAFE, Ride STRONG
Coach Shelley
Visit GetOnYourMARK
for coaching, training rides and camps! 2013 Schedule is in the making!
Monday, December 3, 2012
Stay Warm and Get Out and Ride!
Ever wondered how those crazy cyclists get out there in winter, braving the elements and enjoying their ride in the cold weather? Use these tips to stay warm and dry in the winter months to come. Ride ON and Ride Safe (and of course warm!)
Thursday, August 23, 2012
Join My Team for a Healthy Competition!
Hi Friends!
I am so excited to be inviting you to play on my TEAM in this new HEALTHY COMPETITION GAME to get you fitter and happier than ever! We are getting started quickly so read on if you want to PLAY!
Many of you have been asking me to create something like this, so here it is!!
Typically, if you have tried dieting & exercise on your own, too often creating and maintaining vibrant health is associated with hard work, drudgery, frustration, and overall…well…BLAH, BORING AND FAILURE
·So I am introducing a NEW FUN way! My goal is to help you create powerful habits which sustain a healthy lifestyle
AND to create a fresh, playful experience around our health! Who Hoo!
So How does Little Healthy Competition Work?
It's a lifestyle game where players collect points for completing healthy activities in a variety of areas.
We will try to meet in person once per week (if you are local) and have 1 TEAM call per week! They are other ways to stay really connected as well and to be explained later.
Cost is only $20 FOR EACH TEAM MEMBER
IF YOU ARE ALSO PART OF MY CINCH TRANSFORMATION PROGRAM, THIS PROGRAM IS FREE FOR YOU!
The purpose of the game is to win!
Players and teams win by accumulating points and reaching their goals while creating a fresh, playful perspective around their health. Each game is unique, but players can expect lots of cash as well as mysteriously healthy prizes to motivate them throughout their journey.
Game Details:
Who: You, your friends, family, neighbors, and coworkers
What: 6 playful weeks to a healthier YOU for Thanksgiving!
When: NOW! August 26th to October 7th, 2012
Cost: Team Registration is $20 per person, (deal for family)
Contact Me to Join our TEAM
Friday, August 24th - TOMORROW we have a webinar to answer your questions:
it's at 1:45 pm (if you can't make it,listen to the recorded call to catch up)
1.Infuse your day with an attitude of PLAY starting NOW!
2.Visit the Sharing LHC page by CLICKING HERE and get more ideas about how to share with your friends and family. Anyone can play, from anywhere in the world, at any age (kids under age 8 play for free), location doesn't matter.
3.Start thinking about what specific game/goals you would like to consider for the upcoming game consider goals that are tangible and specific so that you will know by the end of your game whether or not you’ve “won” your game.
4.Visit the website, check out LHC & start reading great articles NOW! www.littlehealthycompetition.com
5.We will be accumulating points for different healthy activities ~You will receive your welcome email Sunday with updated materials
6.
7.Join The Sunday Kick Off Call at 9PM EST at 424-203-8075 pin 317480#
Friday, August 17, 2012
Transform Your Body and Your Life!
Transform Your Body and Your Life!
With so many people wanting to lose weight and eat healthier these days, I have decided to begin a new health program to address just this.
If you' d like to transform your body and be a part of a program designed to help you to keep muscle you have, burn fat you don't want, and lose inches you don't need then join us for a meeting to discuss the details of this transformation program which will include the following:
New tools for a healthy, fabulous life
More energy, more muscle, less body fat
CINCH Transformation nutrition program = to $10.00 per day
Nutrition education
Participation in a local food coop
Learn what clean eating is all about
New healthy simple recipes
Exercise fitness program to match your goals
Turn fitness and weight loss into a fun social party
Support group and accountability to your coach
Let's get fit and have fun together!
If you are interested in joining me, or know a Saddle Creek friend who would be then please reply to this message for details on meeting date and time.
Who's with me? Are you in? Lets get started :)
Just give me a call or email me. Can't wait! We are going to have a very committed, successful and energetic group!
Coach Shelley
getonyourmark@gmail.com
530-864-7891
getonyourmark.com/go
Wednesday, August 15, 2012
Baked Oatmeal to Go!
BAKED OATMEAL TO GO!
2 EGGS
1 tsp.vanilla
2 cups unsweetened apple sauce
1 banana mashed
1/2 cup honey(or 6 packets stevia)
5 cups old fashioned organic regular oats
1/4 cup flaxmeal...add additional ground flax as desired
1 Tbls. cinnamon
3 tsp. baking powder
1 tsp. salt
2 3/4 cups milk
Preheat oven 350. Mix eggs, vanilla, applesauce and honey in medium bowl.
In a large bowl mix oats, flax, cinnamon, baking powder, and salt. Mix well.
Finally, add milk and stir.
Line muffin tins with liners and spray with cooking spray. Use 1/4 cup to fill muffin liners. Add fresh or frozen organic fruit (blueberries...mmm) into batter if desired. Top with nuts (almonds or walnuts...mmm) if desired. Bake 30 min at 350.
Makes around 24-30 muffins, freezable...great for breakfast, snack, dessert!
Thank you to Mary for this tasty and healthy recipe!
To your health!
Coach Shelley
Tuesday, June 5, 2012
Never Bonk
On long rides, it's easy to lose track of how much time has passed since you last ate or drank. One easy solution: Set a timer on your watch, smart phone or bike computer to go off at regular intervals. This can remind you to hydrate and fuel up as well as help you train to reach for your bottle or snack more regularly. Set your timer based on the following guidelines:
-On average, you should steadily drink four to six ounces of water or sports drink (Which can help replenish carbohydrates) every 10 to 15 minutes.
-Eat seven to 10 grams of carbs every 15 to 20 minutes after you've ridden 45 minutes. Choose high-carb, low-fat snacks: a date (7 grams of carbs), half a banana (14g) or half of a Hammer Gel packet or Clif Shot Blok (6g each).
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