Should I spend my money on a coach or a group workshop? I ask myself that question a lot. I have taken several coaching sessions, both in a large group and one-on-one. In most cases, I am happier spending the extra money on a one-on-one session, I feel I get more bang for the buck. Groups are great too, but I find groups usually contain a variety of skill levels and it's not always possible to get the attention I need in a large group situation.
I like that in a one-on-one situation I feel free to ask a myriad of questions, whether ridiculous or not. One-on-one allows me to fail without thinking my other ‘classmates’ are watching or judging. I can also practice one thing without having to move on to the next skill before I'm ready.
On the flip side, groups can be fun too, it could give the affordability to train with some pretty cool coaches. You also get feedback from other people and will probably make new friends. In addition to learning strictly from the coach, you can engage with and learn from others’ experiences.
So, ask yourself the question, “should I spend my money on a coach or a group workshop?” Decide for yourself which situation is right for you. My personal preference is one-on-one learning, whether I’m the coach or student.
The nice thing about FitRiders, is there are opportunities for learning from our community members, or you can opt into our one-one-one coaching program. Whether you need that additional accountability of having a one-on-one mentor, or if you just need to bounce some ideas off a supportive community, FitRiders has programs to suit your needs.
To join our group free for 60 days, visit www.fitriders.com. If you would prefer one-one-one coaching, try our FitRider Plus program. You get all of the community support of our FitRider Pro program, with the added bonus of having a coach work with you to reach your specific goals. What are you waiting for!
FitRiders wants to hear from you with your comments and suggestions on how we can better serve you! Please leave your comments below.
Breakfast. A lot of people say they hate it. I'm not sure why, I get up in the morning, having not had anything to eat for 12+ hours and of course I feel not quite right with low blood sugar, grumbling tummy and all. I am lucky that I have always loved breakfast.
So why don't you take the time for breakfast? Too busy in the morning with kids, getting ready for work? Why not start eating breakfast, I bet it makes a world of difference in the long run. If your excuse is that you don't have any time, well I have a nutritious solution for you that takes 5 minutes the night before and a 2nd option that takes 5 minutes in the morning and doesn't include buying expensive, processed sugar laden commercial cereal. I sometimes eat these for lunch or dinner when I'm feeling lazy.
Since being in Mexico I have been unable to buy low fat dairy of any kind or any frozen berries, so I had to adapt to what was at hand. Here are my two favourite breakfast options, one I eat in Canada with low fat Greek yogurt and one tasty option for when I'm in Mexico! Try them both and see which one you like best!
1/2 cup low fat, plain Greek yogurt
1 tsp. Splenda or other sweetener
1/2 cup frozen raspberries, black berries, sour cherries or strawberries - whatever berry you love
1 tsp. hemp seeds
Optional 1/4 cup quick oats
Mix it all together - enjoy!
1 cup dry oats (whole)
1 1/2 tbsp cocoa powder
1 tsp Splenda or other sweetener
1 tsp cinnamon
1/2 cup milk (preferably low fat) or almond, soy milk etc.
1/2 cup water
1/2 tbsp. cocoa nibs
Mix all dry ingredients in a jar or other container with a lid. Add water and milk, shake and put in the fridge over night. In the morning, give it a stir with the cocoa nibs - voila!!! My new fav.
As I sit in the Arizona desert staying away from other people (I hate catch phrases like ‘self isolation) and see people on social media posting they hope they have a family member who knows how to cook because all their favourite restaurants are currently closed, I use my inside voice to ask myself: “when did North Americans lose their ability to cook and why did we lose that ability?”. I don't think the majority of us are lazy, we work hard at our jobs, those with kids are busy with them, we have to clean our houses. So why does the thought of cooking make people roll their eyes? We have to eat, there's no choice. So why don't most of us do it for ourselves anymore?
Convenience? I get it, we are all tired at the end of the day, we are rushed in the morning before school and work. In this day and age (ignoring the current pandemic) it is so easy to get on whatever app du jour and have anything you desire delivered to your door. Technology has made it easy, but has technology actually made your life better in this regard? Do you remember a time when eating out was a treat and a special occasion?
Deliciousness? Does fast food, frozen pizza, restaurant food in general taste more amazing than a home cooked meal. Not always.
Cost? Is it more expensive to cook at home? Nope!
Time? Is delivery faster than cooking something at home? Yes and no.
Healthy? Is delivery/take out healthier? As an ex-chef I have to say nope. Restaurant food is all about flavour, yes even the vegan/vegetarian restaurants use processed plant products which aren't necessarily healthier than whole fruits and veggies with minimal processing.
Family time? Most families eat in front of the almighty television. Is this really family time, why not cook with your spouse and/or kids? Teach the next generation a skill or two.
Before you do the eye roll when I ask you if you like to cook, why not try 2 meals a week? Roast a chicken with all the veg and potatoes in one pan, learn to grill veggies when you grill up a steak. Make some quick oats for tomorrow's breakfast. Get a crockpot, those things are amazing.
Or, if you do cook at home but are bored, try something new! Learn how to make bread (it's quite easy, yes, it's time consuming, but can be made in the time span of a 2-hour movie), learn how to make hollandaise sauce from scratch, it's not magic! Make pancakes or waffles from scratch with blueberry sauce. You don't have to spend your entire day cooking, but you can cut the cord and I promise you will save a ton of money and your waistline may even shrink a little.
For most of us, if we are not essential workers, we have been home for a long time. Many of us can feel overwhelmed, particularly if we are spending a lot of time on social media. Either we feel anxiety about getting this disease, or we believe we are being lazy if we haven’t taken the time to declutter the house or learn a new language. The reality is, many of us are stressed out just trying to keep ourselves and our families healthy. Add in the challenge of trying to work from home while homeschooling youngsters, and you may find yourself saying “what free time!”
There is hope and opportunity that can come out of this situation. There are many things we can do now during this time to help our wellness that don’t involve a lot of extra time.
Homeschooling in traditional subjects aren’t the only things our children will learn during this pandemic. COVID-19 and germs have come to the forefront; now is a great time to teach children some habits around cleanliness. Most of them understand why they are at home and can’t socialize with their friends. This may be the only time they will listen to you when you tell them to wash their hands before dinner. Try it, it just might work.
Food and Nutrition
North American self isolation seems to revolve around a lack of toilet paper, flour and canned goods. If you are lucky enough to live somewhere with an abundance of food, and are able to shop or order groceries in, now is a good time to take advantage of the fresh meat, fish, fruits and vegetables available. If some of your favourites are not available, the opportunity exists for the adventurous eater to try something new. If you can’t find beef, try lamb. If you can’t find apples, try mangoes. I just bought a case of mangoes at the grocery store for $8! While it seems crazy, you just may end up eating healthier than you did before.
The abundance of food in North America can also lend the opportunity to explore new types of cuisine. Spices also seem to be plentiful, so try a new ethnic cuisine that you always wanted to try but were afraid to make. Now’s the time to break out either the Instapot or slow cooker, or both. Even though the Instapot and slow cooker cook food differently, using one of these appliances means that you don’t have to spend time in front of the stove. The machine does most of the work, and there is only one pot to clean afterwards.
This is a great time to take care of your bike. Many trails are still closed in some areas due to either weather conditions or self isolation measures. Now is the time to do that maintenance you have been putting off. Some things can be easily done at home, some things may require some skill or the watching of YouTube videos. If you find yourself mechanically inclined, go for it! If not, some bike shops are still open for service (always call ahead first) and would probably be thankful for the business.
With the quarantine, fitness at home programs are booming. Gyms are closed, and community recreation programs have ended. If you are missing your regular gym, fitness class or sport, why not give FitRiders a try. Our program takes only 20 minutes a day and uses no equipment. So, there is no need to rush out an buy any expensive equipment. The program is designed to get you into adventure riding shape when the riding season begins. Right now it feels like it will never come, but it will.
Even with children and spouses trying to get your attention, you can still carve out 20 minutes for yourself. You owe it to yourself. If you’re a morning person, and the family isn’t, try morning workouts. If you’re a night owl, try it after you put the kids to bed. Better yet, get the whole family to join in! They’re missing their recreation programs too! It’s free for 60 days. You have nothing to lose, except maybe a few inches around the waist.
Many of us don’t know what to eat before a day’s ride to fuel our bodies. It’s extremely important to fuel yourself the night before as it is an hour before your ride. For today’s blog, here is a breakdown of what you need an hour before the big ride: clean high energy food that converts into energy, digests fast in your stomach so it won’t sit giving you the full sluggish feeling.
Here’s one of my favourites, I call it the “Avocado Power Breakfast”.
Cooking Time: 20 min
1 slice of Kirkland pre-cooked bacon
1 tbl of cooked ham
1 organic large egg
1 tbl of old cheddar cheese
+ 1 tbl of soft goat cheese
There are two options for baking this yummy concoction. Option one involves scrambling the eggs in advance, then placing them in the avocado. Sprinkle the egg and avocado with cheese and meat. Bake in the oven at 350F to melt the cheese.
Option 2: Scoop out the pit hole a bit bigger and crack a raw egg into it, then cover it with the meat and cheese. Bake it in the oven until the egg is cooked - about 20 min.
This meal will give you:
4 g of Net Carbs
9 g of Fiber
50 g of Fat
46 g of Protein
667 Net Calories
Here’s why it’s a power meal for riders. It gives you lots of clean fat burning energy and protein to fuel your muscles. As it digests within the hour it is ready for your body to use as energy immediately. I added the goat cheese as a side for it is high calcium to strengthen our bones. For some of us, like me, who gently tumble off the bike at least once a day. ;-)
Karl Tettmann, Co-Founder. Avid health and fitness coach who just loves to ride.