March, 2011 | The Cycle Project

Archive for March, 2011

Mar
15
2011
0

Garlic Asparagus

Your diet should be filled with vegetables. Asparagus is a great veggie to add to your kitchen repertoire! This asparagus recipe is easy to make and tastes great. Serve it with a piece of white fish, chicken breast or other lean meat for a healthy meal.

 

Servings: 4

Here’s what you need:

  • 1 bunch asparagus
  • 2 teaspoons olive oil
  • 1 1/2 Tablespoons garlic, minced
  • dash of salt and pepper
  • 2 teaspoons lemon juice

Preheat oven to 425 degrees F. Cut off the tough ends of the asparagus.
In a casserole dish, combine the asparagus, oil, garlic, salt and pepper. Bake for 15-20 minutes, until tender.

Remove from oven and mix in the lemon juice. Serve and enjoy!

Nutritional Analysis: One serving equals: 47 calories, 2g fat, 5g carbohydrate, 2g fiber, and 3g protein.

Mar
15
2011
0

Reinvent Yourself

“You can’t teach an old dog new tricks.” Actually, you can! Recent advances in neuroimaging techniques have discredited that tired old saying. Scientists have discovered that the brain’s dynamic properties exist throughout life, which means that your brain is always learning and evolving. Through practice, you are able to change your habits – and change yourself.

So go on, reinvent yourself!

Mar
15
2011
0

7 Secrets to Maintain Weight Loss

If you’ve ever lost weight, you know how hard it is to keep it off.

Ever wonder why some people are able to keep weight off, while others put it right back on? Here are a few pointers that prove that weight maintenance is very do-able. (If you still have pounds to lose, these secrets will help you, too.)

Secret #1: Keep on Moving
If you’re serious about keeping the weight off, you need to be serious about your workouts. Keep your activity level high, both in and out of the gym. Your workouts should consist of both cardiovascular training and strength training. Outside the gym, make an effort to move as much as possible by taking the stairs, going for walks (or jogs) and participating in recreational activities.

Secret #2: Be a Healthy Eater
Sorry, you can’t go back to being a regular at the drive-thru and expect to maintain your weight loss. Focus on these 3 aspects of healthy eating:

  • Keep calories low. Gone are the days of eating mindlessly. Be aware of everything that goes into your mouth, whether by journaling or simply keeping a mental tally.
  • Be careful. Eat small portions, avoid high-calorie foods and check nutrition labels. You don’t have to swear off chocolate forever, just eat it occasionally with portion control.
  • Eat a balanced diet. Include a variety of fruits and vegetables, lean meats and whole grains.

Secret #3: Turn off the TV The average person watches a whopping 35 hours of television each week. People who successfully maintain weight loss, on the other hand, watch an average of 7 hours or less. TV watching encourages snacking and puts you in a sedentary position on the couch. Spend less time in front of the TV and enjoy lasting weight loss.

Secret #4: Keep it Simple/ While it is important to keep a variety of fruits and vegetables in your diet, your diet should be fairly simple. Create a repertoire of basic whole foods: fruits, vegetables, lean meats, whole grains, beans and nuts. When you cut down on your options, it becomes easier to stick to your plan.

Secret #5: Track Yourself Your biggest fear is gaining back every lost pound, but don’t be afraid of your scale. Weigh yourself at least once each week to monitor any gains. If the numbers begin to climb, just reduce calories and increase your exercise.

Secret #6: Eat for the Right Reason Emotional eating is one of the top reasons that people become overweight. It’s very important that you view food as fuel, not as an answer to deeper emotional needs. When food becomes more than just fuel, the pounds quickly add up. If you want to keep your weight under control, you’re going to have to eliminate emotional eating.

Secret #7: Eliminate All-Or-Nothing Thinking No one is perfect – not even you! There will be days when you eat more calories than you should have. There will also be days when you miss a workout. Don’t let small slipups send you into a tailspin of all-or-nothing sabotage. Simply get back to your healthy lifestyle rather than letting yourself backslide into your old habits.

Don’t be one of the many who return to life pre-weight loss. You worked hard to be where you are. You deserve to keep it.

I’m always available to help you achieve any fitness or weight-loss goal. Call or email to get started on a solid exercise program that will change your body and life forever.

Mar
12
2011
1

March 12 – USC Fight On Tri

March 12 – USC Fight On Tri

The Second race of the year!

 

The swim portion was canceled today due to the tsunami effects of Japan’s earthquake.  So, it ended up being a duathlon (run/bike/run).  Since the run is not my forte, this made for a long day!

Overall the race went well…however I forgot almost all of my electronics today, so no good GPS routes or recaps.  I did have the GoPro set up on the bike, so I will put in some brief footage.

Mar
06
2011
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March 6 – Desert Tri

March 6 – Desert Tri

International Distance

3/4 Mile Swim ~ 24 Mile Bike ~ 6 Mile Run

 

Today was the first race in a long summer of Triathlons.  After a brief training regimen I felt pretty good in the water and on the bike..but I definitely need to work on the run.  That was an exteremely long feeling 6.2 mi run!

 

 

 

Race Recap

 

RACE RECAP (click picture)

 

 

 

 

 

 

Mar
01
2011
0

Seasoned Ahi Steak

Ahi tuna is high in protein and low in fat, the perfect combination for building a lean, toned body. Add a side of roasted asparagus for a delicious, healthy meal that satisfies.

 

 

Servings: 4

Here’s what you need:

  • 1 Tablespoon olive oil
  • 1/4 cup lemon juice
  • 4 cloves garlic, minced
  • 1 teaspoon red chili flakes
  • 2 Tablespoons cilantro, minced
  • dash of salt and pepper
  • 4 (6oz) ahi tuna steaks

In a large re-sealable plastic bag combine the first six ingredients. Mix well.

Add tuna to the marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade. Preheat oven to 425 degrees F.

Place the tuna in a glass pan. Bake for 10 minutes. Turn the steaks and bake for another 10 minutes or until fish flakes easily with a fork.

Nutritional Analysis: One serving equals: 312 calories, 10g fat, .6g carbohydrate, .2g fiber, and 50g protein.

Mar
01
2011
0

Just A Few Minutes

Are you a chronic procrastinator? Do you put off going to the gym? Research shows that by spending ‘just a few minutes’ doing the dreaded task you’ll feel an urge to see it through completion. These initial few minutes of activity create an anxious brain that refuses to rest until the job is done.

Mar
01
2011
0

How to Achieve Any Goal

Do you have unmet goals?

You aren’t alone. Many, many people live with unfulfilled aspirations–and the self-help industry is booming. Unfortunately, many widely-touted self-help techniques fail to deliver results.

Case in point: You’ve probably heard of the “Yale Goal Study” in which researchers were said to have interviewed the graduating Yale seniors in 1953, asking whether or not the students had written down specific goals that they wanted to achieve. Then twenty years down the road the researchers looked up each student and discovered that the 3% of the class who had written down their goals had accumulated more personal wealth than the other 97% combined.

That’s a very compelling story, but it’s complete fiction. The “Yale Goal Study” never happened, though motivational speakers and self-help books have quoted it for years.

Best-selling author and psychologist Richard Wiseman went on a mission to craft a no-nonsense response to the bogus self-help techniques. Using a diverse range of scientific data he uncovered a proven approach to achieve any goal.

The following 5 successful techniques (Do This) and 5 unsuccessful techniques (Not That) are from Wiseman’s book, 59 Seconds Change Your Life in Under a Minute.

Do This: Make a Step-by-Step Plan.
If you are serious about achieving your goal, then you need to create a step-by-step plan on how to do it.

Successful goal-achievers break down their overall goal into sub-goals. Each sub-goal needs to be concrete, measurable and time-based.

Not That: Motivate yourself by focusing on someone that you admire.
Studies show that focusing on someone you admire is not a strong enough motivator to see you through your goal.

Do This: Tell the world about your goal. How badly do you want to achieve your goal? If you want it bad enough, you’ll tell your friends, family and co-workers.

This technique works on two levels. First, you’ve put yourself on the spot by letting the world in on your goal, so it’s all-eyes-on-you. Failure would be public. Second, your friends and family are there to offer support and encouragement. Don’t underestimate the psychological power of having someone in your corner.

Not That: Constantly think about the bad stuff. When you focus on the negative, it becomes your reality.

Do This: Focus on the good stuff while achieving your goal.
Remind yourself of the benefits associated with achieving your goal.

Make a checklist of how life will be better once you have achieved your aim. This gets your focus on a positive future, one that’s worth the effort.

Not That: Try to suppress unhelpful thoughts. Rather than trying to erase that image of chocolate cake from your mind, learn to deal with the reality of temptation head-on.

Do This: Reward Your Progress. Studies show that attaching rewards to each of your sub-goals encourages success. Your rewards should never conflict with your major goal. (When aiming to lose weight, never use food as a reward.)

Not That: Rely on willpower. Willpower alone rarely gets anyone to their goal.

Do This: Record Your Progress. Make your plans, progress, benefits and rewards concrete by expressing them in writing.Use a hand-written journal, your computer or a bulletin board to chart your progress. This process is priceless for maintaining motivation.

Not That: Fantasize about life after achieving your goal. Daydreaming is fun, but simply fantasizing about your new life will not make it a reality.

Are you ready to achieve your fitness and weight loss goal once and for all? Call or email me now to get started on the process that will put an end to your yo-yo dieting and your “fat jeans.” Now is your time to get into the best shape of your life.