First, you have to think about your eating habits.  Everything you eat is important when trying to control your weight.  You should steer clear of fattening foods like pastry, candy, butter, ice cream, and cake.  Because these high calorie foods are indeed delicious, it can be really difficult to reduce your intake of these food items.  However, the best diet plan that will help you lose weight will not contain these fattening foods.

You have to find the best fat burning diet for you and stick with it.  Unfortunately, many people that are trying to lose weight think that starvation is the best option.  However, starvation can have a negative affect on your metabolism and make the situation worse.  When you are trying to lose weight your main goal should be to reduce the amount of foods you eat that are high in calories and eat several small throughout the day.  You will feel full and lose weight when you replace those large portions with smaller ones.

There are plenty of healthy alternatives that can be used to substitute those sweet, fattening foods.  The best diet plan will include drinking plenty of fluids, choosing mineral water over soda.

If you are having a difficult time deciding on the food and drinks you should consume, you can consult with a specialist.  A nutritionist can help you develop a new and effective eating plan that will help you lose weight.  A weight loss specialist can teach you how to enrich your healthy eating plan with fat burning foods and the required nutrients and supplements.  Not only will this make your diet efficient, it will make it effective.

There is another great tip that will help you lose weight prior to starting the best fat burning diet.  Start a food diary where you record everything you eat and drink.  This will help you quickly reveal your natural eating habits.  You will be able to clearly see how many calories you consume each day and the areas that are preventing your from losing those excess pounds.

Many overweight people blame it on heredity.  However, most of the time the reason for their condition is a direct result of poor eating habits.  Cut back on the fattening foods and reduce your portion sizes and you will be able to shed excess weight.  You can make your diet even more efficient by exercising at home or at a gym.  Physical activity is a critical part of any diet plan.

These days, the issues of weight loss and a healthy diet have become very popular.  This is important because excess weight isn’t just a matter of beauty, but it’s a matter of health.  In order to achieve the best results, use all the tools that are available and follow the best fat burning plan for you.  Internet technology can be very useful in this area.  Make use of forums, blogs, and the search engines to find healthy diet plans and weight loss tips that will help you lose weight.

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Tips for Choosing the Best Fat Burning Diet Plan is a post from: NewdietFitness

Gotta be honest with you, I’ve owned other winter tights for years and have almost always preferred knee-warmers with standard team-issue bibs, but I am really loving these tights. Here’s the stuff that’s good:

What I Love

1. As a result of a recently acquired 9-5 contract position in the ‘burbs, I am doing a lot of training at ungodly hours of the morning. When it’s that dark and that cold and that early, a little cozy-motivation goes a long way. These are lined with brushed fleece and climbing into them feels a little like sliding into soft pajamas. Some mornings, it’s just the extra encouragement I need to roll out into the black blackness of the rain.
2. Compression. I went with a small (I’m 5’6″ with a medium build and hearty cycling-type legs, women’s size 6-8) and the fit is perfectly compressive. It requires putting them on like tights (scrunching up the bottom half to slip over ankle then pulling carefully up) but once I’m in them, the compression feels wonderful, especially on longer rides in the 3-5 hour range.
3. No chamois. It seems that opinions are split about whether people prefer a winter tight with or without chamois, but I cannot tell you how much I appreciate the convenience of a chamois-less winter overlayer. It’s nice to be able to wear chamois that I already know and love (I’ve worn Rapha shorts as well as Castelli custom team bibs underneath). I find that “fitting” shorts underneath is not a problem at all and I appreciate not having to wash these after every outing as I’m wearing them nearly every day right now.
4. Full, high-cut lycra chest panel. In addition to providing support (a LOT of support, if you’re larger than a B, you might feel constricted or want to order a size up), this adds a layer of windblock to your layering scheme – a nice bonus.
5. Large white reflective strip on the back of leg. I didn’t even think about this as a safety component until Diana pointed it out while riding behind me at the crack of pre-dawn last Wednesday: “That white stripe is SUPER reflective!” Awesome. Anything that can make 6am Dirty Highway 30 seem a little less dastardly is welcome.
6. Warm, but not too warm. So far, I’ve been comfortable in temps as low as 28 degrees and as high as 47. Forty-seven is pretty warm for tights (I misjudged that day a bit), but I never found myself uncomfortable – even with 5,000 feet of climbing thrown into the mix.
7. Not waterproof, but magically warm when wet. They’re water resistant and dry quickly, but they’re definitely not waterproof. With my former set-up of plain lycra bibs and wool knee-covers, rainy days would leave me with two very heavy, albeit warm, knee warmers and mostly freezing-cold thighs and ass. (Ever get home and peel off your layers to discover that your legs are BRIGHT red from the cold? That.) The Winter Tights stay warm even when they take on water, even when it’s only 39 or 40 degrees out. If you’ve ridden in Portland either of the last two Sundays, that’s the stuff I’m talking about! Miserable weather for bikes, for sure, but more tolerable with warm legs.
8. Versatility. Because they don’t have a chamois, these could easily transition into cold weather aerobic activities like cross-country or skate skiing.
9. Subtle “wheelsucker” black-on-black inscription on the bum. As the consummate wheelsucker, I appreciate this cheeky little gesture. The girls and I had a good laugh about it in Japan.

What I Wasn’t Sure About

1. Heel stirrup: Because the fit is so compressive, they seemed redundant or unnecessary.
2. Back zip pocket. I appreciate the thought, but I can’t think of a time I would use this, but possibly when riding without a pocketed jersey? (I don’t really ever do that.)

Things to Note

1. The compressive fit can make it tricky to tuck in a baselayer without creating lumps. I’ve gotten pretty good at this. (With very thin Ibex base layers)
2. It’s also necessary to smooth out and flatten the hem of shorts, which have a tendency to roll or bunch underneath the tight. A firm, flat hand achieves this with relative ease.
3. Stopping to use the restroom will require full disrobing. Not an issue for me on rides of 3-4 hours.
4. For what it’s worth, the white reflective stripe took a serious hit on Sunday after a monsoon-meander on Marine Drive. Washed up just fine. Good as new.

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“Shut up, Legs!” stuck with us because of its simplicity. It’s a universally understood sentiment: the verbalization of the mind-over-body tricks we all try to employ when we’re on the rivet. But the other day as I read back through my written journal, I noticed something I’d written in 2009: Shut Up Legs is about so much more than cycling.

I don’t remember writing that (or even thinking it) but reading it scrawled on that page resonated with me in that moment. I’m prone to beating sports-life metaphors virtually to death, but this one is pretty simple: do your work, get your shit done, stop making excuses.

I receive a lot of emails from people wanting to know “how I do it”. That question could mean a lot of things, but usually they are getting at my lifestyle and work: how did I turn writing into a viable source of income? How do I travel so much?

There are a lot of specific boring tactical answers to these questions (I’m obsessively meticulous with budgeting and tracking money, I’ve made a choice not to have children, I wake up at 5am every day to either write or ride, etc.) but the real answer has more to do with the principles presented in Steven Pressfield’s “War of Art”: Wake up, do your work. Do not tolerate excuses. I wrote for eight years before anyone ever paid me to do it. I did it because I loved it and because I was committed to the inherent value of it. Good things came from that, but good things also came as a result of discipline. I got up every morning and did the work – even when I didn’t think it was any good, even when people told me it was shitty, even when I wasn’t exactly sure why I was doing it or what the hell I was even creating. (Pressfield calls this overcoming Resistance)

Jens rides the way he does because he loves it – that’s clear. He rides with a sense of passion, but also a sense of duty. He hurts himself when he’d rather not be hurting. He guts himself in sacrifice for others and sometimes it doesn’t work out. He goes out and does the work. No excuses. No caving to discomfort. Shut Up, Legs!!

We can’t begin to compare ourselves to this incredible man, but we can learn from his approach. I see it around me all the time in people who are much more accessible. Eryn raises a toddler, works a full-time job, trains her face off, races bikes and spends the winters ski patrolling and the summer’s scurrying up rock faces like a badass (she swears by the 5am workout). My teammate Elise raises three kids under the age of 12, works full time, has a husband virtually kidnapped by medical school, and still managed to pedal her way to Cat 2 road status over the last two years (thanks mostly to a crazy commitment to 5am roller workouts while her kids are still asleep).

If you want it, make it happen. If you love it, make the sacrifice.

Hurt a little. Hurt a lot. Do the work.

Shut Up, Legs!!

Get the T-Shirt.

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GNG HOME DELIVERY

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(Special thanks to buddy Dave S. for sending this my way.)

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End the circle cycle!

This is the third post in a four-post commuting series I am doing for Light & Motion as part of a product trade.

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Indie Bike, a cycling apparel shop (they’ve got a real, live store in addition to their web presence) based in Indianapolis, IN. contacted me to see if I would be interested in reviewing some gear in exchange for telling people about their wonderful little shop (free shipping on orders over $65!). I’ve been super curious about the higher-end women-specific bib shorts that have a clasp system in the front and claim to be easier to negotiate under overlayers when nature calls (and more comfortable all around). I agreed to test and review the Assos FI 13 Lady S5 Bib Shorts.

The Scoop

Retail: $339.00

Everything about these bibs feel premium: from the fabrics to the construction, presentation and packaging. When you open the box, you know you’re holding something special. The mesh panel in back is comfortable and the straps are wide and soft enough to stay comfortable for long rides. The 6-panel construction is top-notch and the bibs have a second-skin feeling that is super cozy: chafing is a thing of the past. The fabric is lightweight and super breathable and they feel noticeably cooler than some of my other standard issue bibs (great for warm weather).

Fit

The Assos fit is euro-lean, so I went up a size and ordered a large. (For the record, Assos urges you to asses fit from the tucked riding position, rather than a standing position. They claim that the bib was designed specifically to fit best while on the bike.) For me, I believe the large was the right call for overall fit, but it resulted in a bib that was designed for someone perhaps 3 inches taller than me. The front closure ABC-M (Assos Buckle Closure Mechanism) is adjustable (the adjustable buckle slides into any one of three loops in front), but even on the “shortest” setting, I found the straps were longer than I would have liked. On a traditional bib, this isn’t as much of an issue, but with the single-strap-down-the-front setup, it meant that the top of the front strap showed underneath my jersey when it was unzipped. I unzip my jersey a lot.

Beyond the strap length, the fit was fantastic: the bibs are very compressive with a nice mix of textural panels and flatlock seaming. The leg grippers do trend a bit into sausage zone (they’re very secure) but it’s not at all uncomfortable.

The Chamois

This is a substantial chamois but not overly built. I most often wear custom kits, which tend to have lower profile chamois, so it always takes a little getting used to when I get something that actually has a little more cushioning (I had the same experience with Rapha’s short). That said, when I was heading out on a longer ride this fall, I consistently reached for these bibs. They’re super comfy.

That strap

I was fairly underwhelmed by the front center strap construction and ABC-M (Assos Buckle Closure Mechanism). As far as I could tell, it did not offer any significant comfort advantages and introduced a number of problems:

1. As I mentioned, it’s visible under my jersey when I unzip for ventilation. And I LOVE to unzip. It kinda messed with my mojo.
2. I didn’t find it very easy to unlatch and pull over my head while wearing a jersey. In fact, it felt a little like a contraption. I’d rather stick with a traditional bib and full zip jersey. I don’t mind undressing a little to take a pee – I guess bike racing has taken the modesty out of me.
3. The fabric opening that the plastic piece hooks into in the front ripped after just a few wearings (there are three of these, so I simply started using the other two, which meant the straps were essentially longer). I believe that Assos has addressed this issue for future products.

The strap, I believe, is intended for a more secure, comfortable fit for well-endowed ladies. I’d love to hear from them, because unlike the half-naked Assos girl on this page (by the way, she has a Facebook fan page), I do not fall into that category and can’t comment on whether it’s better or worse.

Bonus

Assos goes over the top with presentation and packaging for this premium bib: the box arrived with a small container of Assos cleaning solution and a small tub of Assos chamois cream (my favorite!!) as well as a wash bag. Classy for sure.

Main takeaway

I personally prefer a standard bib strap, but for those who like this center-strap design, these bibs are the mega-jam: they feel amazing, look great and are – most importantly – mind-bogglingly comfortable. That said, $339 is a lot of money. According to my personal value (purchase justification) calculator, I’d have to wear these 452 times in order to get my money’s worth.

Feedback

Have you worn this bib? Do you have an opinion on it? I’d love to hear from you.

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GNG HOME DELIVERY

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It was particularly hard to motivate this morning as I laid in bed listening to Biblically large drops crash into the roof above my head. Then I got up, checked my email and found a note from my friend Jodene, who’s been reading my blog – in one iteration or another – since 2002.

The subject line was “cold weather biker” and there, right on cue, was a link to Winnipeg CycleChick, a fun, snarky, inspirational and funny blog (Her about statement: “Everyone needs to believe in something. I believe I’ll go ride my bike.”) written by a woman in Winnipeg who commutes in all kinds of crazy fucking weather, including their recent -29C (-20.2F) days.

The post, called “Dressed to Chill” documents her patented Honey Badger Winter 2012 Collection – a home grown layering approach that keeps her rolling in the Arctic-stupid conditions. Her humor, along with her bundling creativity, were enough to make me end my Portland pity party and head out for a roll-about.

Thanks, Winnipeg CycleChick, for keeping it real and keeping those of us down here in the temperate PNW honest.

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I’m frequently surprised by what stays with me over the years. In this case, it’s a simple nightly ritual – the idea of expressing gratitude each night before sleeping.

We weren’t a particularly religious family though my parents both believed in God. We never went to church together as a family (my sister and I often went with friends) and when I was asked to say grace before meals (it fell on the shoulders on the youngest) I routinely just said, “Grace” and waited for everyone to laugh. Then we ate.

Most nights before bed, I said my prayers with one of my parents. It was the standard-issue kiddie prayer that started, “Now I lay me down to sleep…” I recall being mildly uncomfortable about the “If I should die before I wake” part, but I didn’t spend too much time worrying about it because I was always excited to get to the end.

At the end, I endlessly cataloged everything I loved under the “God Bless” clause in this arrangement. To my mind, this was my opportunity to safeguard what I loved against possible harm:

God Bless Mommy and Daddy and Heather and Shady Lady [my dog] and Mama Kitty [her given name] and Herschel [another cat, named after a football player - my mom was a Cowboys fan] and chocolate and ice cream and Sharon [or insert name of current BFF] and legos and my science kit and our house and our yard and allllll the ducks and my tree house and the Kishmars and the Kishmars’ parakeets and Jenny and Julana and all of Jenny’s barbies…”

On and on and on.

These days my list is a little less exhaustive and, because I’m no longer religious, I don’t direct it toward anyone in particular. Most nights, I write the list in a big journal I keep in my nightstand. I use a Sharpee pen and keep things short and sweet. What I’m thankful for varies from day to day, but things like family, a place to live, food to eat, health, safety, clean water, warmth, security and a rad romantic life partner-in-crime are always in the mix. Sometimes I also add bourbon, pork belly, coffee or cyclocross. You get the gist. When I’m really tired, I skip the book and just write my list mentally as I fall asleep. There’s something about dozing off in a haze of gratitude that always sets me up for a decent morning.

The point is simple: pause, think, express gratitude, recognize what you have, acknowledge what is good. Even on the worst days, my lists are long.

Is this some hippy new-age feel-good shit? Maybe. Do I care? Not at all.

It helps me live a better life.
I’m rolling with it.

And, while we’re on the topic. Thanks for being here. Thanks for reading. Thanks for commenting. Thanks for participating. Thanks for sharing.

You being here makes this worthwhile.

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GNG HOME DELIVERY

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The Sicilian and I went out together with an agreement to take things nice and easy. Two things happened: first, I stopped coughing and felt amazing. My head cleared up and I blew snot rockets like my life depended on it. Who needs that brain-eating Neti Pot anyway??!

The second thing that happened was that Sal rode too hard. I was super grateful to have his wheel in the first place, but I couldn’t hold it. When he dropped me the third time (always sitting up politely to wait when he noticed I was off the back), I rolled up beside him and asked him to hand me his Garmin 500. I could tell we were both a little frustrated. He wasn’t riding fast, I just didn’t have anything to give. He wanted to ride together and he wanted to put his face in the wind for me, but he didn’t know how slow he had to go. Luckily, with power, there’s an easy way to communicate such things.

I set the display to show average lap power, hit the lap button, handed it back to him, and gave him an target number: one that I knew would allow me to ride in my low-endurance zone on his wheel. When we started off again, I watched as he struggled with the low number, switching to easier and easier gears so he could spin.

It worked.

In fact, I went from feeling like I was going to have to turn around after 45 minutes, to being able to put in a 4-hour ride that I rather desperately needed. The rain rained, the sun shined and the rainbows, they did their rainbow thing. We laughed and waved at baby cows and battled headwinds and split a cheese-and-chicken sandwich at the end of Sauvie Island Road. My cough all but disappeared and I felt almost human again.

That cycling stuff? Magic, I tell you.

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GNG HOME DELIVERY

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I could tell you where, but that would be boring. What I can tell you is this: my blog had a really bad tummy ache and had to take some time off to get well. Now that it’s all fixed up, we’re super jazzed and ready to go again! (If you ever need a WordPress guy, let me know – I have an awesome one!)

There are all kinds of neat things in the works, including a couple working trips to Europe this year and some good adventures here in the USA. I’m also waiting (a little impatiently!) to announce a super-humongous-extra-radical project that is going down this year – one that will consume most of my time until August. I have to wait until the detail people get all worked out on the details, but there will be more on that later. Promise.

For now, I’ll leave you with a few photos and some links to some recent (and not-so-recent) stuff that I’ve been up to:

• I wrote a story about Gary Bonacker for Switchback Issue 02. He rode a cruiser bike down Mt Bachelor in the 70′s. That’s crazy talk! He’s also an amazing soul and true adventurer and he’s battling brain cancer with the heart of a champion. Issue 02: get your hands on a copy and check it out.
• I went to Japan in November with Dan Sharp, Molly Cameron and a few other awesome kids to race cyclocross. It was amazing! There are lots of fun photos here and here. I wrote a piece about our adventure in Issue 09 of Peloton Magazine. Lots of thumbs ups, peace signs and gratuitous food images!
• In December I joined Specialized-lululemon at their training camp and helped craft the introduction for the team. There are photos from Michael Robertson and some awesome video, too: check ‘em!
• I’ve been guest blogging for Light & Motion about bike commuting. Check out Part One (A “real” Job Ride) and Part Two “Like Coffee, But Better”. Parts 3 and 4 are coming in the next two weeks.
• I’ve been tweeting my face off.
• I’m also posting images to Tumblr every now and again.

Pretty Pictures Because I Love You

The amazing Gnat.

My Buddy Copy Matt (And the Pacific Ocean)

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