Spring Training: The Beat 20 Heart Rate Monitor and 30 Days of Biking

YES! I signed up for 30 Days of Biking for the month of April. You can too so take the pledge!

NYC/Metro Area  Ah, spring is indeed in the air! I know because my sinuses are draining like crazy but not to be discouraged, I got on my bicycle for the first time this year. There was so much awe that it or I even moved as it's been bitterly cold of late. No matter. I got out there!  Surprisingly enough there were some things that were still functional after a long winter's deep freeze in the great North East.


Bicycle Electronics Check List:


Bicycle Headlight - My Cree 3K Lumen is a super bright rechargeable headlight and has a separate power source which is always disconnected when I finish riding. Bright as ever, it fired right up. A very good investment, I've had this light on my bicycle since 2013.

DiNotte Daytime Red Tail Light

Bicycle Tail Light - Once again, you get what you pay for. Behold The DiNotte Daytime Red. Although installed on my Terry Symmetry when I connected the light to the battery pack, BOOM, beautifully fired up lights. Rechargeable and extremely bright, it can be seen in broad daylight by over a mile. I've also had this light on one of my bikes sine 2013. 

Electric Horn - This extra loud, 105 decibel Megalert Megahorn Bicycle Horn uses one 9 volt battery...forever.  Another relic, I think I changed the battery twice since purchasing it back in 2011.  After a long deep freeze it still blew the doors off the bike garage! 



So having been pleasantly surprised at how well everything still worked, I only had one casualty. The Reflex Auto Tail Light was dead and new batteries couldn't revive it. The CatEye Commuter Wireless Bicycle Computer needed a new battery which I changed and so it is up an running again. Likewise the Planet Bike Blaze 45 battery powered headlight on the Terry Symmetry just needed a new battery. A very well made bicycle light, the PB still rocks. Not bad! After washing the frame, oiling the chain, polishing the saddle and cleaning the rims I was motivated to sign up for 30 Days of Biking this year for the month of April.  All the warmer days in March will be conditioning runs for the daily rides next month. Cycling is a fantastic way to ease your way back into condition after being somewhat sedentary over the winter. You don't have to ride long or far, just commit some portion of each day to a bicycle ride.  You can do this!  Go ahead, sign up and take the pledge to ride your bicycle everyday for the month of April here at 30 Days of Biking.  #30DaysofBiking!

My 30 Days of Biking ride equipemnt + a new cross training accessory

Spring Training with the Beat 20 ECG Heart Rate Monitor

This season I have the chance to try this new ECG Heart Rate Monitor to train with. Unlike other heart rate monitors (that I've attempted to use), this one is easy to set up and get working right out of the box. Comes fully charged with recharging ability via USB cable. It actually shows your real-time ECG wave as if you're in the doctor's office!  Pretty advanced.  Connects to your phone via Bluetooth and the sport app, it will store your training sessions which can be saved and uploaded elsewhere.

The Beat 20 sensor is waterproof, making it suitable for everything from sweaty weight lifting to swimming pool laps.  Also gives you: distance, speed, steps taken, cadence, data storage and analysis with a vibration warning when you are reaching your heart-rate threshold. Your personalized profile within the app shows YOUR maximum heart rate based on age and other individual factors. It can also be paired with your bicycle computer so you can have all that data in one place during your ride. This is a bit more complicated and you'll need to be sure that your bicycle electronics has either Bluetooth or ANT+ connection capabilities.  Perfect also for walking, running or weight lifting sessions at the gym. The chest strap itself is very comfortable and easily adjustable. Quite impressed so far with the Beat 20 and can't wait to start seriously training with it this spring.  Check it out at Shanren Tech

The Beat 20 ECG Heart Rate Monitor by Shanren Tech

Fall Training Table Essentials: Why Whey Protein Powders Rule

Ascent Native Fuel: Clean Protein for your training table this fall!

After the summer's heat, working out, outdoors looks so much more appealing right now. As we move into the cooler weather, we want to make sure that we are not losing muscle mass due to inadequate protein intake and poor nutrition. Exercise, while important, puts additional stress on your amino acid and vitamin/mineral stores. Just sweating causes you to lose trace minerals and natural body salts. So in addition to a high quality, whole food diet providing all the needed nutrients, you may want to include a healthy protein shake as an insurance policy. No need to go over-board but for a 160 lb person to maintain their muscle mass, they would need to consume between 64-96 grams of quality protein daily. Obviously if your goals are to increase muscle mass and density, you may require a little more or at least fall within the higher end of the protein intake spectrum.

Plant Based vs Whey Based Protein Powders
Vegan diets may be able to combine amino acids in such a way that a complete protein is formed. The only problem is that vitamin B-12 is only found in animal based products such as milk, pork and beef. You will need to supplement with that B vitamin to avoid deficiencies. Likewise plant based protein powders such as those from peas, rice, soybeans, etc. must be balanced to contain all the amino acids necessary to produce a complete protein. The only problem is that even plant based protein powders which claim to be organic have been found to be among some of the highest in lead, arsenic, heavy metals and other contaminants. This is because plants, even when grown organically without pesticides, tend to absorb more contaminants from the soil. 
In March 2018, Consumer Reports cited clinical test findings by The Clean Label Project on some of the top protein powders on the market today. Number one with the HIGHEST levels of pesticides, arsenic and lead was an organic, plant based protein powder. Those with the LOWEST contaminants were essentially all WHEY based brands. You can read the article yourself with its list here: Consumer Reports Arsenic, Lead Found in Popular Protein Supplements

Protein Powders I've Used in the Past
Personally over the years, I've always preferred whey based protein powders such as those by Reserveage Organics. Their Grass Fed Whey Protein mixes easily, is delicious and easy to digest. The only down sides are the amount you get, (only 24 ozs at @ $43.99) and the somewhat boring flavor choices: Vanilla & Chocolate. The container is not air tight so towards the bottom of the can, you can expect oxidation and clumping. Still overall it is a very pure and well formulated whey protein supplement.

Rainbow Light's Whey Protein Energizers

Another favorite was in fact a RICE based protein powder that I had used for many years: Rainbow Light's Protein Energizers. These needed a bit more than a fork to mix but came in three flavors: Chocolate, Vanilla and Acai Berry Blast all formulated with Spirulina. The resealable pouch kept the product fresher but alas you only got 11 ozs.  Not really enough for a serious fitness enthusiast or bodybuilder. It appears this product is no longer available or has been discontinued.

Garden of Life Organic Plant Proteins

I first tried Garden of Life Organic Plant Protein vegan powders back in June 2014. I recall that they were very easy to mix into most anything despite their being pea based. One downside was the flavor. You could still tell you were drinking peas even though they tried to offer better flavor compilations!  Once again, points for resealable packaging which is great for maintaining freshness. The amount you get per packet however, is not for a serious athlete who would go through it in about 10 days. You're looking at 9.4 ozs for @ $21.99.  
NOTE: GOL was listed as one of the 5 worst protein powder supplements tested in the Consumer Reports article previously cited in this article and the Garden of Life supplement sector of the company which makes the Organic Plant Protein has recently been sold to Nestle Foods.

Ascent Native Fuel Whey Protein Powder

My Favorite Whey Protein Powder Today
I tried Ascent Native Fuel Whey Protein Powders about 18 months ago and was very impressed with the formulation. Naturally flavored with NO artificial ingredients and naturally sweetened with Monk Fruit extract. It does contain some soy lecithin so beware if you have any sensitivity to soy and of course milk due to the whey. Made with minimal processing, this whey protein contains higher levels of naturally occurring leucine, which is a key amino acid known for stimulating muscle protein synthesis. Ascent whey protein mixes very easily without the need for a shaker cup or blender. I just use a fork. Prang...ready to drink!
Five delicious flavors: Vanilla Bean, Chocolate, Cappuccino, Raspberry Lemonade and Lemon Sorbet 
You get 29 servings per bag (or 54 servings with the 4 lb bag) with each scoop offering a whopping 25 grams of easy to absorb protein. (2 lb bag @ $41.99)

Whey, (milk as well as egg based) Protein supplements overall ranked purer in the Clean Label Project's findings than even the "organic, vegan and plant based" protein powder supplements.  This is because the grass fed cow acts as a secondary filter or buffer against unwanted substances and materials. Plants such as peas, soybeans, rice, etc. all will absorb more soil contaminants and heavy metals even if they are organically grown. It's just the nature of the beast. However, I am glad to have found Ascent Native Fuel Whey Protein Powders as they have made a positive addition to my workout protocol and training table supplements. They check all the boxes for me and if you do not have milk or soy allergies, you should be good to go. Want more information? Visit Ascent online HERE. You may also order now on Amazon via my affiliate link below:

Bells and Whistles - Safety Lights & Horns

All the Lights, Bells and Whistles to help keep you safe!

As we enter Marathon Season, many of us may be training before the sun comes up and even after it sets. While we are aware of the light restrictions, it does not keep us from running outdoors as opposed to using an indoor treadmill. Still there is a need to be both seen and heard while tripping the lights not so fantastic. I have a few suggestions for both runners, walkers and cyclists who want extra visibility and safety out there in the dark. Here is some new gear to consider this fall.

Vespertine NYC Vest

Vespertine Vests are made right in NYC and are extremely light and easy to incorporate with your current running gear. Folds into it's own little built in pouch so you can keep it with you in your bag. Easily fits over both fitness and outer-wear, i.e. bulkier coats and jackets. Gives you 360 degree reflectivity while walking, running or cycling. See them all at VespertineNYC.

Lights, Action!

Shoe Safety Clip Light - Power Spurs
Kick up and LIGHT UP your heels with these! These are very easy to use and clip securely to your running/walking or bicycle shoe heel. Choose steady green or flashing with just a press of a button.Weather resistant. I would not recommend these for use on leather running shoes as the little gripper could scratch the finish. Otherwise for most shoes these are a win. Cool runnings from www.4id.com

Five Easy Ways to Deodorize Your Athletic Wear Namely Those Yoga Pants

Those running shorts and tops need a deep-cleaning after a season of wear.

If no one else is going to tell you, I will. Those yoga pants you practically live in...they stink. It's not completely your fault but this is what random individuals polled are saying about how they smell. It makes perfect yet smelly "scents" as we get hot and sweaty working our butts off in athletic wear that often is NOT very breathable and made of synthetics. Nylon, Spandex are all polymers and like similar plastics, naturally hold odors.

The goal is to destroy these smells, not simply cover them up (which doesn't work for long anyway). As soon as the heat gets turned up, the odor causing bacteria in the garment gets reactivated. Yuck.
So here are some tried and true methods to blast your exercise clothes free of odors after a full, hot, humid summer:

My friend Mariel Heather, CEO of Think Always Apparel

6 Superfoods You Should be Eating in 2014

Nothing crazy but there are some amazing superfoods you need to add to your training table for 2014!

There are so many off the chain resolutions we make each January 1st. Now this can be a good thing but so is having a game plan that you can actually stick with. Rather than bog you down with a list of supplements a mile long, how about adding three servings of each of these foods to your menu each week? I promise it will be painless and you will see results within the first month before you run out of motivation. Here's number 1:

1.) Eat More Omega 3 Fish & Shellfish
If you are still doing the chicken breast deal, try swapping out three servings a week with salmon, mackerel, sardines, or shrimp. The Omega 3 fatty acids are something we often do not get enough of so try some panini grilled salmon or shrimp over sauteed spinach and mushrooms. Those lightly cooked vegetables are complex carbohydrates which require more energy to digest and break down. Much better for you.

Salmon fillet grilling on a panini press. 3 ozs is all you need / serving.

2.) Chia Seeds (Cha cha cha CHIA!)
Organic Chia Seeds like these from Nature's Approved can be added to smoothies and ground up into a meal (literally)! Rich in ALA Omega 3, protein and fiber, they are power-packed. Add ground seeds to natural whole grains like oatmeal and whole wheat pancakes. Speaking of which, natural, multi-grain hot cereals are easy to prepare and delicious with lots of protein and fiber. Add in your Chia Seeds for even more nutrition.

Organic Raw Chia Seeds and Chia Omega Supplement.

3.) Lowfat Yogurt
Here's another powerhouse food that gives you a lot of bang for your buck. In fact if you like Greek Yogurt, you'll love this Icelandic version by Siggi's. Whichever you choose, lowfat or nonfat and low sugar is the way to go. Make sure they yogurt you choose also has active live cultures which will help your immune system and digestive track. You'll be getting extra calcium along with the protein without very much added fat. Study participants excreted significantly more fat than individuals who did not consume low fat dairy products.  I call that winning!

Low-fat Icelandic and Greek Yogurts offer more protein but less fat & sugar.

4.) and 5.) Dried Super Fruits like Cranberries & Plums
Here's another way to get both extra fiber and antioxidants in your diet, especially during the winter months. Did you know that the humble dried plum aka PRUNE has more ORAC rated antioxidants than blueberries? They are also higher in antioxidants than strawberries too and easy to take along. Dried cranberries, also known as "Craisins" by Ocean Spray, likewise offer a lot of vitamin C in a small package along with fiber. Add them to breakfast smoothies, whole grain cereals and yogurt.

Dried Cranberries and Plums are rich in antioxidants and fiber.

6.) Go Nuts Over Pecans
Raw nuts like pecans offer rich, natural oils that help keep dry skin and inflammation at bay. However, they are also rich in antioxidants, even more than peanuts, walnuts or macadamia nuts with NO additional salt. That's an added benefit along with protein and fiber. Try adding these superfoods to your training table diet for the new year and see how quickly you recover from your weightlifting and workout sessions. Commercial energy bars are often highly processed and loaded with sugar to make them taste good. Try any of these as a snack or meal item and you'll not have room for that other nonsense!

Rather than buy energy bars, invest in some raw food like these pecans.

Hytail Ponytail Hat & Klean Kanteen: Breast Cancer Awareness Month

Just in time for Breast Cancer Awareness Month: Hytail Ponytail hat for fitness. Klean Kanteen for prevention.

October is Breast Cancer Awareness Month! This is an important issue for women and the lives we touch. However I believe also in prevention. That's why I was so pleased to find two great companies with products and support of causes which do just that. Hytail and Klean Kanteen:


Hytail: Getting Out There & Being Active
Having a lower percentage of body fat and keeping yourself in shape has been found to ward off many types of cancers, not just breast. That is why I was so happy to find the Hytail Ponytail Hat. I have long hair and usually put it up in a ponytail before I go out for a run or hike. All the same, my hair usually ends up sweaty and sticking to my back and shoulders.

Hytail Ribbon Caps: 20% of proceeds support the cause.

The unique design of the Hytail means that even if you forget to bring an elastic, the hat has a comfortable one built in for you. This is NOT a guys baseball cap refitted for a woman. The idea was hatched by Tess Rogers on a family vacation with a cut up baseball hat!

Easy Fit
The Hytail offers an easy, secure fit. I wore mine for a brisk scooter ride and it stayed on while keeping my hair up and off my neck. Freedom! I can see running, playing tennis and all other types of intense activities in my Hytail. Here's the 411 from the Hytail website:

Why Hytail™ Hats

We designed the Hytail™ hat for a sleek look, comfort, ease-of-wearing and protection from the sun. The Hytail™ hat is shaped to easily fit your head and the wide band on the back literally lifts your hair off of your neck to help keep you cool and comfortable. The hat is also great for wearing large, stylish sunglasses with no hassles. The days of Velcro, buckles, and awkward fit are now behind us thanks to the unique design of the Hytail™. Women, who have both long and short hair, appreciate the Hytail™ because it is easy to put on, hassle free and most importantly fits comfortably. Conveniently, the Hytail™ will easily fit in your purse, workout bag, glove compartment, and even your pocket.

Hytail's inventor, Tess Rogers

Anything that helps you to be more active and fit is a worthwhile purchase. The Hytail Ponytail Hat is something simple but can make a big difference in how intensely and often you work out. Besides. You'll look fantastic!

 
Klean Kanteen: Breast Cancer Prevention
I use my BPA-Free Klean Kanteens just about everyday. I take it to the coffee shop and save a paper cup by using it as a refillable.
It makes a difference!

I agree with KK's philosophy of Breast Cancer Prevention over treatment. Now while both are important, I think they are on to something.  Here's what they have to say:

Focusing on Cancer Prevention

Pink is often the color associated with the fight against breast cancer and finding a cure. But for our partner, the Breast Cancer Fund, the color is purple and the focus is prevention. No more than one in ten women with breast cancer has a genetic history of the disease, and growing scientific evidence points to toxic chemicals and radiation that we’re exposed to in our everyday lives as contributing factors for the high rates of breast cancer. For this reason, the Breast Cancer Fund works to identify and eliminate the environmental causes of the disease.