Why should you SPIN?

I am very biased towards SPIN, I love SPIN, nothing gets my heart pumping, my legs moving and sweat pouring down my brow like a good SPIN class. Let’s go over some of the benefits of taking a class, but first a history lesson…

History of Spin

SPINNING® was created almost 15 years ago, created by Johnny G. from Los Angeles, an avid road cyclist who was determined to find a way to prepare for his intense Ride Across America with indoor training during the periods of cold or bad weather.

What are the benefits of SPINNING?

• Burn, on average, 500+ calories per class*
• Tones Muscles
• Decrease Body Fat**
• Stress Relief
• Year Round Activity
• Increase Energy
• Increases Leg Strength
• Increase Cardio Endurance

It primarily works the quadriceps, hamstrings, hips, calves and the abs.

* You can track this with either a good heart rate monitor, or a system such as BodyBugg.

** If you get a heart rate monitor you can track this best by finding your Resting Heart Rate and Max Heart Rate, and then calculating your Target Heart Rate. The optimal fat burning range is between 75% and 85% of your Max Heart Rate.

How is a SPINNING® different from riding a regular stationary bicycle or a road/mountain bicycle?
The SPIN bike has a 38lb flywheel and a fixed gear. In other words, you cannot cheat and coast down a hill or on a flat, because the flywheel continues to move and will not stop unless the brake is applied. This feature provides a very smooth and continuous ride and you will never want to ride a regular stationary bike again!

There is a resistance knob so that you can increase the intensity of the workout. A class consists of simulated outdoor cycling experiences, such as climbing steep hills or through rolling valleys. The user adjusts the knob on the bike according to the instructions or his/her comfort level.

To maximize the benefits achieved by spinning, try to:

1. Adjust your bike according to your height. Set the saddle to your hip level to ensure your knees are not bent or locked straight when peddling.
2. Choose proper fitting shoes. Experts recommend stiff-soled fitness shoes rather than soft running sneakers. If you find that you enjoy spinning, you might consider investing in special cycling shoes that clip on to the bike’s pedals.
3. Bring a bottle of water. It’s a good idea to bring a bottle of water to class and take frequent drinks while you ride. Spinning offers a high intensity workout and most participants sweat profusely during class. Having water on hand will help you remain hydrated.
4. Bring a towel. You will need it to wipe sweat from your body and the bike handles during your workout.
5. Don’t force yourself. Don’t get caught up in the excitement of the class and ride beyond your fitness level. Doing so may cause painful injuries.

Take a class!

I highly recommend taking a class yourself and trying it out. I do need to caution tho, the first time you take a class, try to go easy on the resistance! Even if you are pretty athletic and fit, riding a SPIN bike is a different beast than a regular bike or other activities. Take it slow, or your quads WILL hate you!

Good luck!

Saving the Boobies.

I ran my first ever race, it was only a 5k, but it was a race none-the-less. It was the Komen Race for the Cure in OKC. It was for a great cause, to help save the boobies from cancer, which I am 100% for saving them!

The night before the race I was sick as a dog! I had either come down with something, or my nerves got to me (which I have been known to have happen cause I get so worked up about stuff when I’m nervous). I had run a fever, could not sleep and was about as pale as an already whitey like myself could be. I slept like crap that night, but still got up and went to the race, cause I was not going to miss my first ever race!

There are THOUSANDS of people there. All skill levels, from people who walked to 12 min mile people to 5 min mile people. I fall in the range of 8-10 min miles depending on the length of the race and how well I’m running that day.

The first mile was really difficult, to say the least, there are so many people in so narrow an area trying to all move in the same direction. It was chaos. My first mile time suffered due to this, but once it finally opened up I was able to stretch my legs a bit and made up most of the time from the first mile.

I ended with the following results: 29.27 mins for the full 5k. Ranked 67 out of 172 in my age/gender group, and ranked 393 out of 1389 total.

Not bad. I learned alot at my first race.

1. Your pace can be a little quicker in a race than in practice, it seems easier to push yourself and you are way less likely to slow/stop at any point.
2. Water stops are really cool! I felt all about some awesome when I grabbed the cup of water, drank it and just threw the cup on the ground.
3. The last 100 yards are the most fun, I went on a full out sprint to the finish (which also leads me to believe my pace was too slow because I had way too much energy left)

I did become VERY emotional on the last quarter to half mile of the race. I just got a flood of emotions. Mostly because this time exactly 1 year ago, I could not have walked this race, and now I’m running in it. It just all hit me right then and I was just so happy.

I hope everyone out there can experience this one day… it is so worth it, and more so when it is for as good a cause as saving the boobies.

From the Komen website:

Thank you to everyone who ran, walked, volunteered, cheered, or donated to this year’s Komen Oklahoma City Race for the Cure.  With over 15,000 participants and over $260,000 in donations to date, this is our most succesful year to date.

My First Run.

I signed up for my first 5k today, The 2008 Komen Oklahoma City Race for the Cure.  I am a little nervous about it, as I’ve never done a race before. I’ve run 5k miles many times before, no problem…but it was never in a race situation. Theoretically should make my time better, I always do better when I have to chase/keep away from someone.

I’m using the Komen for a race warm up for the upcoming dualthon I am doing on October 19th, the Fall Classic Duathlon (it’s 2 mile run, 14 mile bike ride, 2 mile run).

I’m doing all I can to train for both, including making my OperationBootcamp students do alot more running so I can get more runing in. I’m feeling fairly confident about both races. Not confident in that I think I’ll win, or even place…confident I’ll “amaze myself” and do well and cross the finish lines on both with my head up knowing I gave it my all the entire race.

If anyone would like to sponsor me in the Race for the Cure, please do!

Reasons To Lose Weight.

Some people are having trouble finding a reason to lose weight, and spending more time coming up with excuses. Let’s change the mind set here and I’ll post some of the best reasons, either that I’ve heard from others that have lost or things I have noticed myself since losing weight.

1. You can see your toes. Really, I know this is very cliche, however, it’s true!
2. Ladies, here’s a slight negative, your boobs get smaller…BUT, your stomach is much smaller so it works out! Right?
3. Guys, remember this phrase, “For every 30 pounds you lose, you gain an inch.” Enough said.
4. You can shop in the fun stores, cause we all know that the Big and Tall sections are lacking, and typically old foggie stuff.
5. You feel better about yourself. Who does not want that?
6. Losing weight can, and does, help with depression and sometimes allergies.
7. Not just to mention #2 and #3, but ones sex life gets WAY better. I’m not going to give too much here you dirty bastards…just trust me!
8. Just overall healthier: blood pressure, cholesterol, diabetes, reduced risk of heart attacks and strokes.
9. Sleeping just becomes easier, between no more weight related sleep apnea and not as much pressure on the back and body laying down.
10. It’s easier to get into and out of a small car. Read: sports car, guys.
11. You shrink if you lose alot of weight (top of head, feet, fat in joints)…so those uncomfortable ass seats at the sports arena are a little better (not to mention you are not as wide)
12. Did I mention sex is better? Ok, just checking.
13. You don’t run out of breath walking down the hall or walking thru Wal-mart.
14. You can keep up with your 3 year old son who knows only 3 speeds: high, higher and reverse.
15. You can fit into the cockpit of an F-16. Which would be important if you were in the Air Force and had to fit into it…but still, this is a positive if the others are not working for you.
16. Have you seen the bathroom stall things in an airplane? One word: TINY. Think of how much easier it will be to squat down with less weight on your body.
17. Hats. Not only does your body shrink, but your head does too. Hats fit better. Crazy huh?
18. I mean sex is WAY better.
19. This might fall under negative, but, when your wife asks you to climb up into the attic, you cannot use the excuse, “I’m too fat and am over the weight limit on the cheap rickety ladder”. Actually, that is a negative now that I think about it.
20. Ladies, come on… you know the lingerie is sexier in the smaller sizes!
21. You can skydive. Which means when you are out flying your F-16, if something goes wrong you can jump out and be safe. Score!
22. When you go golfing (either real golf or putt-putt) its alot easier to get the ball out of the hole if your belly is not in the way.
23. No more “fat person complex” at an eating establishment. You know what I’m talking about, when you feel people are looking at you and making fun when you walk up to the buffet to get a second or third helping.
24. No more lifting the roll(s) to wash the crevasse. Some nasty stuff can get trapped in there!
25. Less plumbers crack. Follow me here: when you lose weight your love handles and belly don’t hold your pants too low anymore, so you can pull your pants up to the point it covers your coin slot. This is a major score! (Especially for everyone behind you!)
26. Last but not least…SEX is much much much better.

New Bike.

Got a new bike this weekend. A Specialized Hardrock mountain bike. The difference from the picture above is in trying to convert it to more of a hybrid bike I could use on the street more, I have way less nobby tires.

Just got done with my first real ride on it, did the trail around Lake Hefner in OKC…this bike is a monster! It was so comfortable to ride! Took a nice short ride today just to break the bike in…but plan to ride my bike to/from work every day this week!

Totally Amazing Myself.

I remember back to almost exactly 1 year ago. My best friend asks me if I want to go on a bike ride with him. I’m like, “SURE”, cause hell I’ve got this bike in my garage that I bought with intentions to use it, let’s go!

Let me frame this up for you. It was about 90 degrees outside, almost no wind (which is rare in Oklahoma) and I’m 330+ pounds.

I drive my car to Matt’s house (which is all of a mile from my own), we jump on our bikes and start riding. We get a tiny bit more than half a mile (been completely flat ground the whole ride, no hills) and I AM DYING. Sore. Out of breath. Hurting.

WTF?

Fast forward to the long holiday weekend. Friday, I rode to Matt’s house from mine, then we covered about 25 total miles that morning in about 3 hours (I say total because we rode up to Aspen Athletic, did our shoulder/trap workout, then rode to Route66 Park in Bethany and did BootCamp then rode home).

On Sunday, we rode 28 miles! I repeat, 28 miles! That was with 1 ten minute stop for drinks and a energy bar an hour into the ride. Tons of hills, mostly wind in the face (specially on the ride back!)

I still cannot believe sometimes I can do things like this. I mean, I still remember that guy that could not get a stinking mile! It sure is exciting tho!

I am sure I will continue to amaze myself with things I can do from here on out.

Update: I was told by the bike salesman at the bike shop, that if I can go 25 miles on a mountain bike with knobby tires, I could make 40-50 miles easily with a road bike. (My bike is pictured in the post below)

Obsessed? Maybe A Little.

So while working out with my best friend this morning (we have a 4 day a week workout training in the mornings at the YMCA) … he says, “You are a bit extreme when it comes to working out.”

This leads to a discussion whereas the word obsessed is thrown out (it might have been by me, I’m not sure), but either way, he agreed I may be obsessed with working out. I feel like I have to be obsessed. I am truly worred about the following things:

1. Becoming another statistic and gaining all my weight back and being obese again. I truly love the way I feel and NEVER want to go back to my “before Biggest Loser” lifestyle/look.
2. I don’t feel like I’m done with my body yet. It feels like there is so much work left to do. Until I look the way I want to look (if that’s possible) I will keep this up!
3. I worry that if I don’t look how people envision a former Biggest Loser contestant (example, the Germanakos brothers) I am a fraud. A fraud meaning people look at me and are thinking, “Whys THIS guy trying to tell me to workout, he looks like crap!”
4. You can lose a 100 pounds, but insecurities follow you forever. No matter how much weight I lose, or how much muscle I put on, I still see myself as “the fat guy”. I can even look at old pictures of myself and still see some of the same physical qualities in myself now.

It’s pretty sad really to think that how can someone lose mass loads of weight in an extremely short amount of time (100lbs in about 8 months) and still feel fat and insecure?

That my friends is the question of the day!