WOOOO! Good Morning my friends! It is GOOD to be back! After a break for the last few weeks to study for my certification exam, I am excited to be back working on my passion! WOOO!! It is good to be alive! It is going to be an awesome week! To kick things off on the positive this week – this is The Workout of the Week, from GoodAttitudeFood.com; This is the I Got a REAL Bike Workout!
Certified! I Passed!
I have some exciting news! After months of studying and hard work, I successfully passed the certification exam! I am a certified PT. I can write legit workouts now! 🙂
This was my biggest goal or “BHAG” for 2019! I achieved it! I used LPSAGs to get there!
At the start of 2019, I said I am going to be a certified PT before the year is over. That was my biggest BHAG for the year. I used LPSAGs as my weekly and daily goals to work on the content for the class. Mindful Study Intervals, an active effort to stay on track and put in the work, and just following the path outlined by the course were the keys to success.
I Bought a Bike!
Another awesome thing is I purchased a SWEET (Specialized Rock Hopper) Mountain Bike. I have been training on a spin bike for about 5 years, but not been on a real bicycle for many years. Spin bike training has done me well because I can freakin rip on this mountain bike! No hill too steep (that I have tried so far). This bike beats the pants off my 18-speed Huffy I got when I was 13 – which is the last bike I owned.
I found a street/park route through my neighborhood that is great for 20-30 minute morning ride. The route even has a speedometer thing from a Police Speed trap that will show how fast you go – yes it works when you ride by on a bike too! – I can get this mountain bike up to 25 mph right now in (about) a quarter-mile dead sprint – I started at 23 mph and in less than two weeks can crank it 2 mph faster, on a MOUNTAIN BIKE! Which, according to Wikipedia “on a racing bike, a reasonably fit person can go 25 mph”. I am hitting 25 mph on my mountain bike, not on a street racing bike. Maybe I can hit 30 before summer is over!
Those are my announcements! I am certified and I bought a sweet bike!
For the Music this week, I found a sweet chill mix to flow with! This “Space Trip”, lo-fi hip-hop beats mix is perfect to help find the flow! Thanks to YouTuber Dreamy for the great mix and hours of other great music on your channel!
The food this week was a bit of an experiment. I made some pulled pork in my crockpot on Friday. Saturday Morning I decided to use some pork for breakfast. In a rush and wanted to make something fast.
I call this one The Microwaved (in a coffee mug), Pulled Pork Breakfast Sandwich.
I put the “new” egg-cooked-in-a-coffee-mug-in-the-microwave-trick to use for this project. Previously, I made a pulled pork and used leftovers for this great sandwich. You could sub in any meat or just go with an egg-only option if you want. So easy, so quick, and so good!
Here is what you need:
- 1 egg
- 1 mug
- oil or butter or non-stick spray
- meat of choice
- veggies as you desire
- English muffin
- S & P to taste
Directions: Spray or grease the coffee mug. Sprinkle a little salt and pepper in the bottom. Crack your egg into the coffee mug. **Make sure to break the yolk and mix it a bit. I cooked one egg in the microwave and did not break the yolk – that thing exploded all over the place! haha! I thought the coffee mug blew up when I heard it**. Add meat of choice; in my case pulled pork. Cook for about 1 minute in the microwave (microwaves vary, I have an 1100 Watt microwave). Let it sit for 30 seconds, to a minute, after cooking. Toast your English Muffin. Dump the egg out of the coffee mug. Build your breakfast sandwich as desired from there. I like to use sliced tomatoes, spring greens, and siracha to finish my sandwich. SO GOOD, So quick, so easy!
Finally, I can see the world on a real bike instead of endlessly spinning wheels that go nowhere on my stationary bike! Don’t get me wrong, the stationary bike is awesome. Riding that thing changed my life. Now that I have a real bike though, game-changer. And a new workout tool!
**Please remember I have been training for over five years. Please make sure you are healthy enough to exercise before starting an exercise program. If you are not sure, talk to a doctor first! This is not a beginner workout, this is my workout that I do myself. If you are a beginner and would like to start an exercise program, after cleared to exercise, hit me up! I will create a sweet beginner workout for you!
Bike — 30-minute ride with FIIT Seven Intervals included
I am using my interval timer for this. It is on my phone. I bought a pack that I can put my phone in for my bike. Set the interval timer for 7 x 30X30. Here is the routine.
- Warm-up before getting on the bike! I do the dynamic warmup video from Fight Tips before every workout.
- Warm-up on the bike – 10 minutes of spinning the legs with lower resistance at a moderate pace, a perceived exertion of about 4-5 on a 1-10 scale.
- FIIT Seven Intervals — about an 8 perceived exertion for 30 seconds, then about a 6 perceived exertion for 30 seconds – repeat 7 times – find the flow!
- 15 minutes of riding at a moderate to vigorous pace.
- Cool-down – about 8 minutes spinning at a light-to-moderate pace – perceived exertion of about 3 to 4.
I will do this routine Monday, Wednesday, and Friday Morning this week.
7K steps on alternating days
I will be working to get in 7,000 steps on days I am not riding the bike. 7,000 steps any way I can get them. Doing this on days when I am not riding the bike.
Yoga For Cyclists
I will also be doing this great yoga routine from Yoga With Adriene. It is all about yoga for cyclists so it fits perfectly with the workout. Great video from an awesome yoga teacher – who does it for free on YouTube! You can catch all the free content on the YouTube Channel here!
Make it an Awesome Week!
It is so good to be back and doing what I love to do – writing stuff for GoodAttitudeFood.com. I am excited to take this to the next level now that I am a legit certified PT. Used LPSAGs to get my biggest 2019 BHAG. Not quite sure what that level will become, but I am excited about the future ride and where it might take me! A “YUGE” Thank you! to the free content providers. An even “YUGER” Thank you to the readers!
Be happy and healthy my friends!
You know those hero stories we all like so much? …
Pretend your life is one of those stories or movies, then pretend you are the hero in the movie. Then, realize you ARE the hero, you have been the whole time. Now go act like it and try to BE the hero in your story from here on out!