Tag Archives: Bike

Some Diet with that Exercise

By definition, diet is what you eat.  Even when you are not “dieting” that is your diet.  For improved health and weight loss the following is my new diet (again).

Now that I’ve started riding the bike again it’s also time to start eating right.  The following is a typical ideal day of meals.  In other words I realize there will be days where I don’t follow this exactly and maybe pop a bowl of popcorn in the evening and cover it with an insane amount of real butter or something.  That’s OK as long as the ideal is the norm, because over time the exercise and diet will impact my health and weight in a positive way.  So, here it is.

First is a glass of milk first thing out of bed to give the body some protein rich food as fuel.  While I’m drinking that I am fixing my first cup of coffee which I drink while I am preparing the weather for my friends on the internet (see www.TucsonWeather.us for more).  I do put 1/2 and 1/2 and honey in my coffee.  Honey is much better than refined sugar, but it would be even better to skip the honey altogether.  However, I like it, so I’ll just have to bike or hike a little farther!

After the coffee and the forecast I drink some water and go on a bike ride.  Immediately when I return I have a hard boiled egg.  Your body wants protein after a workout to start repairing the muscles you used and abused.  While I am eating the egg I am getting a bowl of oatmeal ready.  I add blueberries and a scoop of Whey protein.  Nutritious AND delicious!  Sometime in the morning I will start having a tablespoon of Cod Liver Oil.  (I haven’t made it to the Walgreens yet)  I know, I know, you think it’s gross and for most people it is.  For some reason not only can I stomach it, but I actually like the taste!  It reminds me of the ocean.  Anyway, Cod Liver Oil is chalk full of Vitamin D and Omega 3.  Sooo good for you.

For a mid morning snack I’ll have an apple or orange or pear or nectarine.

For lunch it’s the big salad.  Usually a big bowl of the Spring Mix with avocado, tomato and a can of sardines added.  For dressing I use Apple Cider Vinegar with Olive Oil and Sea Salt.  I don’t always add the sardines (again, another great source of Omega 3) and sometimes I might add cucumber or onion.

For a mid afternoon snack I might have a yogurt or a handful of almonds or maybe a couple of carrots.

For dinner it’s something light and before 8pm.  A few chicken livers maybe!  or perhaps a stuffed artichoke.  mmmm.

Sunday is anything goes day.  The goal is stay 80% or better on this plan during the rest of the week.  Too many carbs are bad for my body type and this diet is low on carbs and high on fiber and protein.  Blueberries are a great anti-oxidant.  Apple Cider Vinegar is a pro-biotic and avocados and olive oil have the good kind of mono-saturated fat.

OK, enough writing.  My oatmeal is ready.  Have an amazing day!

Back on the Bike (again)

This time for good!  I’ve let me weight balloon up while my health was ballooning down, or something.  I’ve decided to try eating better and riding my bike.  What a concept.

Experience tells me that it takes me about 2 weeks to get my leg strength and wind back.  I started Saturday, so I have a ways to go before I get back to basics to build on.  Still, you have to start somewhere and I’ve started!

I found this pretty cool app to track my hikes and bike rides.  Today was my first day to use it so I thought I would share.  Tomorrow I’ll talk about what I’m eating.  Here’s this morning’s ride:


I do some of my best thinking (that’s not saying much!) while I’m hiking. Today I finally got back on that horse. After six weeks of not exercising I finally got off the couch and hit the trail. I knew it was gonna be tough. Why is that when I finally get back into shape, I take six weeks off and have to start (almost) all over again?! Why am I so lazy?

As I was struggling up the familiar trail I was asking myself, “why is discipline so hard for me?” As I thought about it I saw parallels with my struggle staying in physical shape and my struggle staying in spiritual shape.

When I am hiking and biking every day, it doesn’t take but two weeks to get in pretty good shape. As I stick with it I start to grow stronger and I look forward to my hikes and bike rides. When I start to let it slide, I start to lose my strength and it’s harder to hit the trail. So it is with my walk with the Lord.

When I am praying every day and reading my Bible and setting aside time for that sweet fellowship with the Lord I hear His voice! I am drawn into His presence even more! In John 14, Jesus was talking to His disciples (disciplined followers) just before He was turned over to the Priests to be crucified. How do you get to know God better? Obey!:

21 “He who has My commandments and keeps them is the one who loves Me; and he who loves Me will be loved by My Father, and I will love him and will disclose Myself to him.”

Want to know to Christ better?  Obey His commands!  In John 15 Jesus talks about how He is the vine and we are the branches:

7 “If you abide in Me, and My words abide in you, ask whatever you wish, and it will be done for you.

8 “My Father is glorified by this, that you bear much fruit, and so prove to be My disciples.

I have to admit it.  I don’t always walk by the Spirit.  I don’t always obey.  I war with the flesh and sometimes I give in to temptation.  Paul had the same struggle.  We ALL do!  Here’s Paul in Romans 7:

18 For I know that nothing good dwells in me, that is, in my flesh; for the willing is present in me, but the doing of the good is not.

19 For the good that I want, I do not do, but I practice the very evil that I do not want.

20 But if I am doing the very thing I do not want, I am no longer the one doing it, but sin which dwells in me.

Who will save me from this body of death???  Paul asks.  I ask!

25 Thanks be to God through Jesus Christ our Lord! So then, on the one hand I myself with my mind am serving the law of God, but on the other, with my flesh the law of sin.

It’s by the sacrifice that Christ made on the cross on my behalf that I have ultimate victory over the flesh!   That is GOOD NEWS!  When He returns He will give me a new body.   One that is incorruptible!  Without sin.

Until then, I struggle.  I war with the flesh.  Sometimes I fall, but the Holy Spirit gives me the strength to get back up and war some more.  Even to have victory over sin.  How?  By staying close to God which brings the fruit of the Spirit.  Galatians 5:

22 But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness,

23 gentleness, self-control; against such things there is no law.

24 Now those who belong to Christ Jesus have crucified the flesh with its passions and desires.

25 If we live by the Spirit, let us also walk by the Spirit.

Self-control is a fruit of the Spirit!  Some versions translate it as, “discipline.”  The very thing I need to walk with God in obedience!

So, just like my work outs make me stronger and make me look forward to my next work out, my spiritual discipline bears the fruit of more spiritual discipline!

Strength in my body through the effort of working out.   Strength in Christ by knowing Him and allowing Him to live in me by being obedient to His Spirit and not my sinful desires.   Both worth working for.   The latter with the biggest payoff.

See you on the trail of life.  Hopefully I’ll be bearing much fruit so I can encourage you on your journey in Christ as well!

Hike Interrupted

a.k.a. the joys of management.  I was minutes away from leaving on a half day hike to the top of Pusch Peak when my phone rings.  The wrong weather is airing in Jackson, Michigan.  Today is July 4th, so we are running “Holiday WXs” which just means they are assigned a different number in the automation system.  Since everyone has the day off, the announcers are voice tracked and there is a holiday playlist in place and everything should be wonderfully on auto pilot!  Apparently, not so much.

Having received the call, I go in to work to redo the WXs.  I also e-mail Robert to make sure he did them to begin with.  He did.  He also resent them, even though he is no longer an employee as of yesterday!  I recorded new weathers as well and sent them.  Jackson, MI July 4th WX has been sent three times now!  If there is a problem, it’s technical, which means I had to skip my hike for no good reason.

It’s an hour later than I wanted to leave and already 83 degrees.  If I left now, I’d be hiking down with the temps near 104.  I think I’ll ride my bike :-)


Did I spell that right?  No worries!

The bike ride was awesome this morning after a frustrating week.  I got called in the early early AM twice.  Tuesday and Thursday.  The second time to go in and work.  It really threw off my work out rhythm!  As a result, I only rode my bike twice this week  :-(

I was really looking forward to a hike this morning, but after sleeping in I didn’t think I’d have time.  I have an eye appointment at 11:00.  So, I rode the bike.  It was 91 degress when I left at 9:00.  After I carried my bike downstairs and hopped on, I was thinking.  “91 is pleasant.”  I must be used to the heat.

So up the hill I went.  It was the first time since I restarted my workout that I was able to climb the hill with no rest in the middle!  Normally I stop at a stop sign at the top of the steepest hill on the climb to catch my breath and have some water before I continue on.  This morning I huffed and puffed right through!

I didn’t stay long at the Pima Canyon Trailhead either.  A few drinks of water and bit of stretching and then it was back down the hill.  Yippeeeeeeee!

Then I noticed.  I had a bit of a head wind going down slowing me down.  that means my climb was a bit wind aided :-)  Still.  It’s progress.  I still want to loose like 30 pounds of fat and add half that back as muscle.  If I keep working, maybe someday it’ll be more than just a dream!

On the Trail Again!

Look up!

The workout routine continues.  Very nice hike this morning to the “first saddle” on the Pusch Peak Trail.  1,000 feet vertical and maybe 3 miles round trip?  It is more intense overall then the bike ride since it’s more effort for a longer duration going up.  Really keeps the heart pounding for most of the hour and a half!.  Coming downhill you really use your quads and concentration.  On the bike you just coast down at 40 mph!  Yippeeeeeee!

It was hot early!  I left the apartment at 7:50 and it was already 84.  When I got home just barely after 9, it was 98!  It’s 107 right now and just 11:30 a.m.  Heat advisory today.  Be advised.  It’s Hot :-)

While I was hiking, the Lord was reminding me about keeping my eye on my walk.  How it’s so easy to get our eyes off the trail and end up on our rears!  We can all avoid many troubles in life if we’ll just stay close to the Lord and take careful steps on the trail of life.

God is good!  He longs to have that relationship with us.  He is passionate about it!  So much so He gave His life as payment for ours!  I think the reason God has told me not to ever forget how much He Loves me, is because when I do is when I get discouraged.  When I remember how much He is for me!  That He is passionate about guiding me, even transforming me into the likeness of Christ!, I get excited and the joy of the Lord becomes my strength!  Strength to stay close to His love, and His best, for His glory!

This Morning

I almost didn’t.  I got up a little later than I wanted and by the time I had my coffee and smoothie breakfast I thought it might be too late.  I decided to jump on my bike anyway and give it a go.  I’m so glad I did!  What a great ride!  I did my usual that I’ve been talking about the last few days.  It was a good workout, not much traffic and I had the satisfaction of knowing that I had my workout done for the day!  Anything extra would be extra :-)

I left about 6:42 and it was already 80 degrees!  Still a lot less than this afternoon’s high of 107 or so  :-)

There were a lot of fat lizards on the road this morning that scurried off as I approached.  There were also a few joggers and one old guy walking.  A couple people on bikes too.  On the way downhill, I was moving and got the thumbs up from another old guy walking.  I love that downhill!  Unfortunately the speed limit is only 25, so I know I am speeding on the way down.  It was that downhill that prompted me to buy a helmet.

I used to say, “I survived growing up riding my bike everywhere without a helmet.”  That’s what happens when you get old.  Going 40 mph down a hill and you wonder, gee, what happens if my tire blows?  I don’t recommend getting old, but I do recommend the helmet if you are riding downhill.

I got home around 7:15 and it was already 83 I think.  Kinda cool for this time of year, actually :-)

Tomorrow I’m leaving early for Phoenix, so unless I’m up pretty early, the bike will get a rest for a day.  I’m glad I followed through with my promise to myself to ride.  There needs to be more where that came from!

Bike on the Bike Again Still


I’m going to a later church service this morning to hear one of my co-workers preach at the Salvation Army, so I decided to make good use of the extra time.  I went on my usual bike ride up Pusch Peak on East McGee.  Much better today!  It was still hard, but my legs did better and I didn’t feel ill when I got home like yesterday.

I left a half hour earlier than yesterday and the temperature was almost 90 both days!  When I got back at 9:00 (same time I left yesterday) it was already 92.4.  Expecting maybe 108 this afternoon.  We topped out at 106 yesterday, I think.

It is that time of year.  Seeing as how I have trouble exercising after work, (it is too hot to hike at 5:30pm) I’m starting to think I can do my bike ride every morning before work!  Why not?  It gets light around 5am.  I can get up by 5ish,  (I’m usually up around 5:30 anyway)  drink my coffee and a smootie while I read my Bible until 6ish, then I could ride from around 6:00 to 6:30 and still have plenty of time to get to work by 8:00!

Great idea.  Now I just need implementation.

Back on the Bike!

I’m tellin’ ya.  If you are exercising regularly, don’t stop!  I was doing very well with my diet, hiking and biking in March and April until my business trip to Las Vegas in mid April.  It knocked me out of my routine and I allowed myself to stay out of my routine… until today.

I’ve been eating right again (for the most part) all week, but this morning was the first day back on the bike.  I love where I live.  Right across the street from Pusch Peak, so I am able to do a somewhat intense 4 mile ride from my front door.  The first two miles (and about 20 minutes) is uphill.  Pretty brutal today!  Intense even when I am in shape.  The second two miles (about 10 minutes) is back downhill!  The reward :-)  It is fun!

I had my two cups of coffee first thing this morning and two eggs on whole wheat bread.  A couple of hours later I pumped up the tires on my mountain bike and hit the road.  I was just before 9am and already 90 degrees!  Seeing as how we are already over 100 (it’s 10:57am right now) 90 isn’t so bad :-)

Honesty, the first part of the climb wasn’t as bad as I thought it would be.  Don’t get me wrong, I was breathing hard at the half way point where I stop to catch my breath and drink some water.  But I was happy that my legs were holding up well.

The second half of the climb is the toughest and I considered quitting, but I pressed through.  By the time I got home I was hurting!   I almost thought I was gonna lose my breakfast, but I got past it.  An hour and a half later I feel pretty good :-)

My endurance is definitely what I have lost the most.  My leg strength some, but it’s my heart and lungs that need to catch up the most.  I guess more hiking and biking is in order!

Tea para Me

Cup of Tea

The English are on to something.  It’s the second day in a row that I’ve been enjoying a spot of tea!  I like the Earl Grey (cause I like to taste my tea!) but it’s also Green Tea (anti-oxidants baby!).  Earl Grey Green Tea. I found it at Safeway.  For all of their high prices they have a couple of things I like.  Good produce and good tea assortment.

Which reminds me.  My Dad worked at Safeway in California.  The story I remember is that he was the youngest assistant manager in the state at 19!  Way to go Dad!  I also remember hearing that he would bring home the slightly expired milk.  Good savings!  Of course, it stunted my growth :-)

So, back to the tea.  It’s nice to sip some tea and ramble about whatever for a few minutes with friends or on your blog.  I like mine with a spoonful of honey.  I’m heading out to a dentist appointment and then to the store.  I’m out of the 100% pure unfiltered unheated honey that I get from Sprouts.  I just recently learned that most store honey is heated so that it is in that semi-liquid state.  That apparently kills a lot of the good micro-organisms in the honey that are good for you!  The good stuff has bits of pollen (and bits of bees) and is much better for you.

There. I got off subject again.  Tea.  Yes, the English have it figured out.  Take a break in the afternoon.  Relax for a bit.  Get a shot of some caffeine and you’re ready for the rest of the day!  For me that’s go to the Dentist and get my new bridge installed.  Hit a couple of grocery stores for some supplies.  Then either hike up Pusch Peak like yesterday, or do the bike ride up to the Pima Canyon Trailhead.  I have a long ways to go to lose this weight, but if I keep eating right and exercising, it’s just a matter of time.

Man, this tea is good :-)