Wednesday, June 10, 2009
It's a Good Day, Every Day
"You don't really ever have to fall. But kissing ground is good because you learn you're not going to die if it happens." - Jacquie Phelan
Monday, June 1, 2009
Monday Morning Motivation - What is The Biggest Secret to Weight Loss?
Good Morning!
So, What IS the biggest secret to weight loss? Hint: Being a three year old!
Why? When three year olds eat their food, as soon as they are full, they push their food away. Now, this doesn't mean that you have to throw your food at your server when your'e done or push your plate off the table(!!!) , but simply turn your fork over on your plate and be done eating . :)
Three year olds only eat until they are full and then they move onto the next thing.
Three year olds also eat slow, taking at least 20 minutes or so to eat their meals. When you eat s-l-o-w-l-y, this gives the brain the necessary time to send a message to the stomach that its full. Taking time to eat your meals will keep you from overeating when you are already full.
Cravings? Ask yourself if it is from the neck up or the shoulders down. Are you REALLY hungry i.e. stomach growling, or it's been more than 3 hours since you ate last, or you just got back from a workout and expended so many calories that you're ready to cardboard! Or, is it that you are s-t-r-e-s-s eating, or mindless eating while watching TV, or filling an emotional void? Maybe you have sugar cravings and this can happen when you haven't eaten for awhile and your blood sugar has dropped too low. This can signal your brain for sugary foods, but what you really want to eat is fiber, B Vitamins and protein. This will take away that sugar craving and make your body and mind function at its best without adding those empty calories only to reapeat itself in an hour or two. Make sense?
When you take the time and tune in to your body when it comes to being hungry or having cravings, you'll be able to make smart choices and avoid adding unwanted and empty calories. See, your'e already on your way to losing those unwanted pounds!
PS..get outside and exercise with someone you like!
Coach Shelley
So, What IS the biggest secret to weight loss? Hint: Being a three year old!
Why? When three year olds eat their food, as soon as they are full, they push their food away. Now, this doesn't mean that you have to throw your food at your server when your'e done or push your plate off the table(!!!) , but simply turn your fork over on your plate and be done eating . :)
Three year olds only eat until they are full and then they move onto the next thing.
Three year olds also eat slow, taking at least 20 minutes or so to eat their meals. When you eat s-l-o-w-l-y, this gives the brain the necessary time to send a message to the stomach that its full. Taking time to eat your meals will keep you from overeating when you are already full.
Cravings? Ask yourself if it is from the neck up or the shoulders down. Are you REALLY hungry i.e. stomach growling, or it's been more than 3 hours since you ate last, or you just got back from a workout and expended so many calories that you're ready to cardboard! Or, is it that you are s-t-r-e-s-s eating, or mindless eating while watching TV, or filling an emotional void? Maybe you have sugar cravings and this can happen when you haven't eaten for awhile and your blood sugar has dropped too low. This can signal your brain for sugary foods, but what you really want to eat is fiber, B Vitamins and protein. This will take away that sugar craving and make your body and mind function at its best without adding those empty calories only to reapeat itself in an hour or two. Make sense?
When you take the time and tune in to your body when it comes to being hungry or having cravings, you'll be able to make smart choices and avoid adding unwanted and empty calories. See, your'e already on your way to losing those unwanted pounds!
PS..get outside and exercise with someone you like!
Coach Shelley
Friday, May 29, 2009
Bikes CAN Fly
How To Take a Vacation AND Your bike!
(Without robbing the bank!)
by Shelley Marenka Smail,
USA Cycling Coach and Fitness Expert
Yes, it’s true that Wilbur and Orville Wright owned a bike shop when they built their first aero plane. But times have changed when it comes to taking your bike along with you when you fly. It used to be that you’d pack it up in a free bike box that you could pick up from your local bike store and take it along with you as standard luggage. Not today! There are baggage weight and size restrictions, additional fees, and full inspections, not to mention rough baggage handling (“please watch that buddy That’s my $6,000 bike you’re throwing around!”)
When it comes to cost, you can spend some serious money at the airline check in counter before you even take off if you’re not savvy to the lingo and procedures for traveling with a bike. These challenges may cause you to reconsider taking your bike along with you. But wait! Check out these ideas and learn how to do it …so your bike can have a vacation too! Try these tips to get you AND your bike to your destination safely and less costly than the typical airline charges.
Pack Light! Easy and safest choice is to use a commercial bike flight case. You can borrow one from a friend, or many bike clubs own a few to lend out to their members. Other options include a used bike box from a bike shop, or a standard piece of luggage large enough to hold your bike. Avoid putting lots of other things with your bike in the box. If you use a cardboard box, use lots of bubble wrap, but no extra gadgets!
According to the rules of most domestic airlines, you are allowed two checked bags each of which must not exceed total linear dimensions (W+L+H) of 62 inches. The maximum weight of each bag must not exceed 50 lbs. If any bags weigh over 50 lbs up to a maximum of 70 lbs, most airlines will add a surcharge. For lightweight racing bikes weighing a total of 15-16lbs, the weight limit is not a factor even with additional clothing, shoes, tools and helmet. Keeping it around 30-40 pounds is best for the baggage handler and you want them to be happy so they don’t throw your box around.
Take your lightweight tools, helmet, shoes and pedals on the plane in a “bike cube” bag. Keep bike tools, clothing, helmet and shoes organized in the innovative bike cube so your gear is at your fingertips and you're ready to ride. Just grab your bag, your bike and go! Bike cube bags have compartments for all your light equipment, clothing, water bottles, etc. so you can keep it all together very conveniently. You can find them online from a variety of different companies, such as Mountainsmith (www.mountainsmith.com). No more “Where are my shoes? I swear I put them in the car! Shoot, I have to go back home!”
If you want to learn how to pack your bike you can get a comprehensive report from the International Bicycle Fund that describes in details how to fly-with-your-bike, describes packing options, and gives step-by-step instructions on packing your bike to meet the airline requirements. It also compares domestic and overseas policies. Visit www.ibike.org or visit this site with similar information: www.bikesportmichigan.com/features/packing-steps.shtml
If you decide to self-pack your bike, be sure that you are confident about taking it apart and putting it back together. Don’t get into a situation where it’s “Christmas morning” and your bike is in pieces! You can always call your bike shop and have them take it apart for you. When you reach your destination, take it to a local bike shop. It’s best to call ahead and make an appointment for reassembly.
Tell it like it is - NOT! There are two rules of thumb here that I’ll share with you. I have a friend who uses the “Don’t ask, don’t tell” policy. If airline staffs don’t ask what’s in the box, don’t tell them. This will allow you to escape the special baggage fee for bikes and the airline will move it along as luggage. Although you are obliged by federal law to tell them the contents, once you say it’s a bicycle, expect to pay a fee from $75 on up. The fee depends on…well, lets say its arbitrary; how the agent is feeling that day, whether they are familiar with bike polices, how long the line is, how lucky you are that day? Get it? It’s too varied to even guess. Please note: when calling the airlines in advance, you’ll usually get a different answer about the bicycle flight case policy than you will hear at the ticket counter.
The other rule of thumb is to “re-define” what’s in the box. Your answer to “what’s in the box?” can be “Oh, its bike parts” or “it’s camping gear”. No biggy, they will push it through. No extra fees!
Show up Early- There won’t be any running through the airport with this piece of luggage if you’re running late. Show up early and give yourself plenty of time. If you are relaxed, you should be able to slide it through hassle free. (But I’m not promising anything here!)
Note: DO NOT take anything pressurized on the plane. Deflate your tires to less than 100 psi and do not transport any CO2 cartridges, neither in the bike container nor in your carry-on luggage!!
Here’s wishing you a great trip and remarkable, epic rides along the way!
"Travel not to escape, but to add to and transform your soul." ~Unknown
"To travel is to discover that everyone is wrong
about other countries."
~Aldous Huxley
(Without robbing the bank!)
by Shelley Marenka Smail,
USA Cycling Coach and Fitness Expert
Yes, it’s true that Wilbur and Orville Wright owned a bike shop when they built their first aero plane. But times have changed when it comes to taking your bike along with you when you fly. It used to be that you’d pack it up in a free bike box that you could pick up from your local bike store and take it along with you as standard luggage. Not today! There are baggage weight and size restrictions, additional fees, and full inspections, not to mention rough baggage handling (“please watch that buddy That’s my $6,000 bike you’re throwing around!”)
When it comes to cost, you can spend some serious money at the airline check in counter before you even take off if you’re not savvy to the lingo and procedures for traveling with a bike. These challenges may cause you to reconsider taking your bike along with you. But wait! Check out these ideas and learn how to do it …so your bike can have a vacation too! Try these tips to get you AND your bike to your destination safely and less costly than the typical airline charges.
Pack Light! Easy and safest choice is to use a commercial bike flight case. You can borrow one from a friend, or many bike clubs own a few to lend out to their members. Other options include a used bike box from a bike shop, or a standard piece of luggage large enough to hold your bike. Avoid putting lots of other things with your bike in the box. If you use a cardboard box, use lots of bubble wrap, but no extra gadgets!
According to the rules of most domestic airlines, you are allowed two checked bags each of which must not exceed total linear dimensions (W+L+H) of 62 inches. The maximum weight of each bag must not exceed 50 lbs. If any bags weigh over 50 lbs up to a maximum of 70 lbs, most airlines will add a surcharge. For lightweight racing bikes weighing a total of 15-16lbs, the weight limit is not a factor even with additional clothing, shoes, tools and helmet. Keeping it around 30-40 pounds is best for the baggage handler and you want them to be happy so they don’t throw your box around.
Take your lightweight tools, helmet, shoes and pedals on the plane in a “bike cube” bag. Keep bike tools, clothing, helmet and shoes organized in the innovative bike cube so your gear is at your fingertips and you're ready to ride. Just grab your bag, your bike and go! Bike cube bags have compartments for all your light equipment, clothing, water bottles, etc. so you can keep it all together very conveniently. You can find them online from a variety of different companies, such as Mountainsmith (www.mountainsmith.com). No more “Where are my shoes? I swear I put them in the car! Shoot, I have to go back home!”
If you want to learn how to pack your bike you can get a comprehensive report from the International Bicycle Fund that describes in details how to fly-with-your-bike, describes packing options, and gives step-by-step instructions on packing your bike to meet the airline requirements. It also compares domestic and overseas policies. Visit www.ibike.org or visit this site with similar information: www.bikesportmichigan.com/features/packing-steps.shtml
If you decide to self-pack your bike, be sure that you are confident about taking it apart and putting it back together. Don’t get into a situation where it’s “Christmas morning” and your bike is in pieces! You can always call your bike shop and have them take it apart for you. When you reach your destination, take it to a local bike shop. It’s best to call ahead and make an appointment for reassembly.
Tell it like it is - NOT! There are two rules of thumb here that I’ll share with you. I have a friend who uses the “Don’t ask, don’t tell” policy. If airline staffs don’t ask what’s in the box, don’t tell them. This will allow you to escape the special baggage fee for bikes and the airline will move it along as luggage. Although you are obliged by federal law to tell them the contents, once you say it’s a bicycle, expect to pay a fee from $75 on up. The fee depends on…well, lets say its arbitrary; how the agent is feeling that day, whether they are familiar with bike polices, how long the line is, how lucky you are that day? Get it? It’s too varied to even guess. Please note: when calling the airlines in advance, you’ll usually get a different answer about the bicycle flight case policy than you will hear at the ticket counter.
The other rule of thumb is to “re-define” what’s in the box. Your answer to “what’s in the box?” can be “Oh, its bike parts” or “it’s camping gear”. No biggy, they will push it through. No extra fees!
Show up Early- There won’t be any running through the airport with this piece of luggage if you’re running late. Show up early and give yourself plenty of time. If you are relaxed, you should be able to slide it through hassle free. (But I’m not promising anything here!)
Note: DO NOT take anything pressurized on the plane. Deflate your tires to less than 100 psi and do not transport any CO2 cartridges, neither in the bike container nor in your carry-on luggage!!
Here’s wishing you a great trip and remarkable, epic rides along the way!
"Travel not to escape, but to add to and transform your soul." ~Unknown
"To travel is to discover that everyone is wrong
about other countries."
~Aldous Huxley
Thursday, May 21, 2009
Bike Tours
Leading a ride today up to Bear Valley! Nice.....
"We don't stop playing because we grow old, we grow old because we stop playing"
If you'd like to get on the list for a bike tour up in the Sierra Foothills, email me at Shelley@WenzelCoaching.com
We're developing quite a few good ones for the summer and fall! You won't want to miss them.
See you out there!
"We don't stop playing because we grow old, we grow old because we stop playing"
If you'd like to get on the list for a bike tour up in the Sierra Foothills, email me at Shelley@WenzelCoaching.com
We're developing quite a few good ones for the summer and fall! You won't want to miss them.
See you out there!
Monday, May 18, 2009
Motivation Monday!
"The authentic self is the soul made visible."—
Sarah Ban Breathnach: Inspirational author
Are you true to yourself? What about your friends? Family?? For many of us the "true you" remains hidden most of our lives. Simply imagine that your true self was exposed, all the time, everywhere, and everyone discovered the true you?! What a profound impact you could have on yourself and everyone you know!
How do you find that "true you"...?? I don't have all the answers on that one. I'm just an amateur myself, but for me this is what I've done in search for my simple self...First, I must be open to finding the truth; afterthat, its a lifelong process that begins with one step. Once you take that leap of faith, it unfolds willingly.
This takes reflective time, input from wise sources,(people, books, cd's) being in nature, meditation, yoga, quiet time..to just sit and listen. Listen to your soul, your hearts desires...
Hearing those sources can be difficult at times, especially with all the silent chatter that goes on between our ears...So, when you hear it while you are trying to listen to your soul, just ask it to go away.
Enjoy being contemplative, quiet, and wait for the truth to surface. You can ask yourself questions, or simply be still. The truth will come....The result can be an amazing powerful listening experience.
Do not listen to the fear that speaks so loudly at you or the voice that says that you can't do that. You CAN do that.
Be still, be authentic, be who you really are. Don't be afraid to show that person to others. Come alive!
Focus on your unique goals, needs, and challenges, and take the steps for transforming your day into a masterpiece!
Go do the thing that you want to do...set yourself free and be in the moment...for moments pass and then they are gone forever...
Be well, Be happy,
Coach Shelley
P.S. There’s no reason for you to live with any lack, unhappiness, or dissatisfaction — no matter how great or small. At any moment of any day, you can choose to transform any circumstance in your life.
Sarah Ban Breathnach: Inspirational author
Are you true to yourself? What about your friends? Family?? For many of us the "true you" remains hidden most of our lives. Simply imagine that your true self was exposed, all the time, everywhere, and everyone discovered the true you?! What a profound impact you could have on yourself and everyone you know!
How do you find that "true you"...?? I don't have all the answers on that one. I'm just an amateur myself, but for me this is what I've done in search for my simple self...First, I must be open to finding the truth; afterthat, its a lifelong process that begins with one step. Once you take that leap of faith, it unfolds willingly.
This takes reflective time, input from wise sources,(people, books, cd's) being in nature, meditation, yoga, quiet time..to just sit and listen. Listen to your soul, your hearts desires...
Hearing those sources can be difficult at times, especially with all the silent chatter that goes on between our ears...So, when you hear it while you are trying to listen to your soul, just ask it to go away.
Enjoy being contemplative, quiet, and wait for the truth to surface. You can ask yourself questions, or simply be still. The truth will come....The result can be an amazing powerful listening experience.
Do not listen to the fear that speaks so loudly at you or the voice that says that you can't do that. You CAN do that.
Be still, be authentic, be who you really are. Don't be afraid to show that person to others. Come alive!
Focus on your unique goals, needs, and challenges, and take the steps for transforming your day into a masterpiece!
Go do the thing that you want to do...set yourself free and be in the moment...for moments pass and then they are gone forever...
Be well, Be happy,
Coach Shelley
P.S. There’s no reason for you to live with any lack, unhappiness, or dissatisfaction — no matter how great or small. At any moment of any day, you can choose to transform any circumstance in your life.
Wednesday, May 13, 2009
Pushing beyond the limits...
Check out the new video clip "Passion Defined"....I think you'll like it!
Ride On,Ride Strong!
Coach Shelley
Ride On,Ride Strong!
Coach Shelley
Tuesday, May 12, 2009
Motivational Monday
"Faith is taking the first step even when you don't see the whole staircase"
So, what are YOU waiting for?? Take that next leap!
Coach Shelley
So, what are YOU waiting for?? Take that next leap!
Coach Shelley
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