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

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

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).

Cycling and Biking Tips

Recently I have run into a lot of newbies wanting to learn more about bike riding. Most of them have limited experience as to how to become confident and skilled on their bikes. Below are a few tips on some very basic skills that will help you boost your confidence on the bike and ride safely. Eating and Drinking While Riding: One of the most important things to a cyclist is learning how to eat and drink while riding. In order to do this you have to be confident in your balance and coordination on the bike. Since eating and drinking require at least taking one hand off the bike, practice riding for short periods of time with one hand on the bars. To take a drink, settle into a comfortable speed, reach down, grab one of your bottles out of the cage; bring the bottle up, open the nozzle with your teeth, take a drink, put the bottle back in it's cage, and push the nozzle closed. While you're workin this "how to drink" thing be sure to keep on pedaling, and keep your head and eyes forward! In the beginning you may need to glance down to find the bottle and place it back in its cage, but as you progress, it will become second nature. No more stopping in order to take a drink, AND you've lessened your chances of getting dehydrated because you don't have to wait to drink!

Eating On the Bike: Eating on the bike actually begins before you get on the bike. If you're going to eat an energy bar or swig a gu on your ride make sure it is easily accessible. Don't put it at the bottom of your pocket or under your jacket or arm warmers. If you open it beforehand and place it in your pocket or Bento box, this will make it easier to open when you're riding on the bike. This way, you won't have to stop in order to eat. When you are ready to eat, place one hand in your pocket to grab your bar or gel. BTW, you want to be consuming 30-60 grams of carbohydrates every hour that you're on the bike. You may be able to open the wrapper with your teeth, or you may have to release both hands off the bike for a second to tear open a stubborn wrapper. If it is not safe to take your hands off the bar, make sure you wait until its safe to ride without hands so you can unwrap the bar. Once you've eaten tuck the empty wrapper or remaining bar into your pocket or shorts. No reason to leave wrappers at the side of the road. Carry your trash home with you. Perfecting these important skills will give you improved confidence and improved ability to control your bike while stopping, starting, eating, and drinking. With these basic fundamentals and techniques, you'll have better skills to make your rides smoother, safer and more enjoyable! Ride out of your mind! Coach Shelley

Coach Shelley's Blog....: Mr. Frogs Wild Training Rides

Coach Shelley's Blog....: Mr. Frogs Wild Training Rides

Mr. Frogs Wild Training Rides

Hello Mr. Frogs Wild Riders!


There will be a great training ride this upcoming Saturday in the sunshine! Lets hope...


Pls meet at BLACKBART THEATRE PARKING LOT ACROSS FROM MURPHYS PARK, OFF OF MAIN STREET..if you are coming up the grade, turn right at the Murphys hotel..


This is a new place to meet; there are bathrooms close and a large parking area. When we come back we won't have to move our cars to go have lunch downtown. (for those who would like to do this) We are usually pretty hungry after our rides!


MEET AT 9:30 am

We will depart approximately 15 minutes later...


Bring the usual; 2 water bottles, energy bars, snacks etc., sunscreen, money for lunch, clothes to change into after ride

(It's always best to change out of your sweaty biking clothes so your skin can dry off and breathe in clean clothes)..it's a hygiene thing..and btw..always wash your cycling clothes after riding in them....you don't want to wear them twice without washing...


Ride time: Prolly 3-4 hours


Terrain: rolling hills to hilly


NOT UP FOR THAT MUCH RIDING??? There will be several options for you to turn around and reduce mileage and climbing, so no fear! Come out and ride, meet some new friends and improve your cycling :)


Questions? Call or text me at 530-864-7891


IF YOU ARE A FACEBOOK FAN, I WOULD greatly appreciate if YOU "Like" my new page at


facebook.com/CycleFitBikingAdventures


and then make comments on it regarding your coaching, questions, riding, your events etc.

Thank you so much!


Carpe Diem,

Coach Shelley

Register for our summer cycling camps and retreats today!
CycleFit Biking Adventures
GetOnYourMARK.com/go
530-864-7891
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Gran Fondo Sonora

The Amgen Tour of California Sonora organizing committee is working out details for our own "Gran Fondo Sonora" to be held on Sunday, April 29th in Sonora. It is an organized ride that will traverse a portion of the actual Amgen Tour route. This will be a great event for all cyclists and will also benefit the community as a fundraiser for the Amgen Tour and Sonora Regional Medical Center. Please save the date, April 29, and start making plans to join us in this fun community ride.

I will forward details as soon as they are available. And please spread the word!

Ride On! Oh, and don't forget to join our Training Rides for Mr Frogs Wild Ride!

Register now if you haven't already at MrFRogsWildRide.org

Carpe Diem,
Coach Shelley