Fabulously FIERCE in 2K10

My theme for 2K10 is Fabulously FIERCE... It just came to me out of the blue... To be more specific... I am going to look Fabulously FIERCE... I am going to live Fabulously FIERCE... I am going to be Fabulously FIERCE... So what does that mean exactly... Really I just like how the word Fierce sounds but to set my goals I need to be more specific.

Well the dictionary definitions that I like most are...

• marked by extreme intensity of emotions or convictions
• Savage or threatening in appearance

There are more negative meanings to fierce but they are not fabulous and the goal is Fabulously FIERCE...
Okay so first thing first is that I look okay now in 2K9 but I need to look better.

Mediocrity is not cool in 2K10...

Let us look at things that are not Fabulously FIERCE... Two pack and 4 pack abs are not Fabulously FIERCE... Love handles are not Fabulously FIERCE... soft, squeezable biceps, triceps, glutes, quads etc. are not Fabulously FIERCE... Anything cute is not Fabulously FIERCE... Words and phrases like OK, allright, next time..., you tried..., average, not bad... You get the idea.

To get more ripped, I have to control my Diet and Exercise. I have to eat even less and train harder than last year. I have to add 3 days of intensive weight training in addition to the 5 days of Spin Classes every week. I have to count calories... Carbs have to be kept to a minimum and I am maxing out on Protein. Any carbs will have to be good carbs aka low GI foods (http://www.glycemicindex.com/)

The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance.

http://www.aquaremedy.com/images/glycemicindex.gif

I personally love biology and chemistry so I understand glycolysis and the Krebs Cycle so if you want to read about the science of getting ripped, check this out...

disclaimer: lots of scientific nerdy stuff...

http://www.bodybuilding.com/fun/casi1.htm
http://www.bodybuilding.com/fun/casi2.htm

There are lots of weight training programs with picture and video guides at
http://www.bodybuilding.com/fun/bbinfo.php?page=WorkoutPrograms

For my body type I have chosen 3 days a week with the heaviest weights I can manage...

Wednesday

• Bench press 3x12
• Incline fly 3x12
• Military press 3x12
• Standing Dumbbell Triceps Extension 3x12

Friday

• Squat 3x12
• Lunges 3x12
• Leg Curl 3x12
• Pull down 3x12
• Seated Row 3x12
• Barbell Curl 3x12

Saturday

• Squat 1x12, 10, 10
• Lunges 3x12
• Stiff-Legged Dead lift 3x12
• Leg Curl 3x12
• Calf-raise 5x12

Lastly I am using supplements for that lil' xtra advantage. You should always take the time to read the ingredient lists and research what each thing does... Why is it included?
The active ingredients I am actively looking for are:

Tribulus Terrestris
Yohimbe
Whey Protein
Soy Protein
Egg Protein
NO2 - Nitric Oxide
Caffeine
Cayenne
Creatine
Green Tea
Flax Seed Oil

The supplements I am purchasing now are:

MHP T-Bomb II
SAN Tight
Spectra Force Research Thermophoric
Universal Hard Fast
Irwin Naturals Yohimbe Plus

And that is how I plan to look Fabulously FIERCE in 2K10....

http://spinnersworldtt.com

Did you know that I am also the webmaster for the Spinners World website?
http://spinnersworldtt.com/

Check it out when you can for photo galleries, videos, schedule of classes and other events.

Spinnersworld Contact info.... including a Google Earth map
http://spinnersworldtt.com/ContactUs/tabid/61/Default.aspx

Getting to the top

I have had this topic in my head for months but I just have not taken the time to write it down. The idea came to me during our Mountain Bike rides in Chagaramas in 2007.

We rode through the back trails, through the beautiful Bamboo Cathedral and then we faced the challenge of the hill to the Old Tracking Station.

In my normal bold and confident manner, I rushed into that climb; pitting raw brute strength against that oh so challenging hill.... and sad to say, I failed.
In Trini lingo -"I buss..." after maybe 30 feet up. I had very little experience riding uphill but I never let that stop me before...

In my ignorance, I started off in a high gear hoping to power my way up and gravity refused to give way... My momentum faded to zero and I reached a point where I could not push the pedal at all... and I had to give up because all my strength was quickly gone...

It did not help when a much older gentleman with his bike set in a suitably low gear calmly rode past me, with his pedals turning freely.

It got worse when a woman from the group also slowly rode passed me panting and gasping. I felt like my heart was about to burst through my chest. Although it was her first hill too, she made sure she had asked a lot of questions about gears and everything else... I thought that all those questions were wasting time... Suffice to say, they made it to the top while I turned around in defeat...

That experience made me think about the challenging hills in my life - exams, career and marriage and how unprepared I have been at times. I have rushed into so many hills without asking questions... without consulting people who have been there and done that... without listening to the wise old sages advising me to tread carefully.

Anyway, after my failed attempt at the Tracking Station hill, I humbly asked questions and I went on the all-knowing Internet and I read about gears and cadence and all the theory of climbing hills.

I also love challenges and I hate giving up...

Only those who dare to fail greatly, can ever achieve greatly.
Robert Kennedy

No one can defeat us unless we first defeat ourselves.
Dwight Eisenhower

On our next ride I did not have it exactly right but I adjusted and adjusted... and it was not smooth but I was determined not to give in to the hill. Going up, halfway to the old building at the top of the first climb, I still felt like I was gasping for oxygen... like a fish must feel after it is pulled out of the water and left flopping around in a boat.
I felt like stopping but I remembered some great advice... weave around from side to side to reduce the steepness of the climb. It helped and I could see that old delapidated building... not too far off... but my body was telling me to stop. I did not listen. I applied Bad Mind and I kept going slowly....slowly and eventually I was there and I threw the bike in the grass and laid down on the side of the road... bun... but I had made it to the old hut.
It doesn't matter that the rest of the group turned the bend and went on to the tracking tower without stopping. I did what I had set out to do and I was content... for now...

Definition of "Bad Mind"

I have not added to the blog for a while and I apologise to the two or three people who actually care to read my thoughts and ramblings.
Anyway, I wanted to write about something called Bad Mind which is what I use in spin class when I come to class tired from work or when my legs start to burn and I feel like I cannot continue to turn the pedal and I want to come off the bike.
According to the Trini Dictionary the term bad mind is "A person who holds grudges and repays them. Evil, cold personality spiteful" and at first I was thinking that is not exactly what I understand by bad mind but then again maybe it is.
The more I think about it... yes it does...
When I leave work tired with no energy after dragging through a tough day and I make the decision to pull up in front of Spinners World and sit on a bike for 45 minutes, I am riding out of spite or is it in spite of what my body is trying to say to me.
The battle is within me. I am holding a grudge...
My grudge is that I am in control of my body and my body is not in control of me and if I set the goal that I will achieve a six pack then I will and I refuse to let a silly thing like the need to sleep or physical exhaustion get in my way.
I dig deep and just as I feel that I cannot make it and I have to stop, I look in the mirror and push harder. Next time you see me in a spin class, just observe my bad mind in action.
Bad Mind is why I sing out loud in the middle of intervals or speed work of high tension. Basically I am saying to the muscles in my body that they need to stop the nonsense and get back to work.
Bad Mind is why I like to spin in the front row. For the most effective Bad Mind I need to look in the mirror... to look myself in the eyes and say "stop that mad talk about coming off the bike and going home".
Bad Mind drives me forward to push my body to its limits.
Bad Mind makes me add more tension and Bad Mind makes me refuse to rest between sets.
With Bad Mind, I am able to continue my weight loss diet. I can look at a huge bowl of lettuce for the third night in a row and dip that fork and stuff my mouth and just chew and chew. With bad mind I can look at that cheesecake (mmmm... cheesecake) and tell myself "no way, that is too many calories...". i can say no to that slice of Meat Lovers pizza (mmmm... Meat Lovers pizza with a stuffed crust). I can dig into that bowl of granola cereal morning after morning and crunch my way through to the end because without Bad Mind, granola is just so boring... And after a weekend of indulgence (like Tobago Jazz Festival), Bad Mind gets me to do two back to back classes.
Bad Mind helps me to take a handful of weight loss and energy supplements and swallow them with one gulp every single day. I have to use Bad Mind or I will throw up those capsules because swallowing a set of tablets is real pressure.
Try to use Bad Mind in your next workout... it continues to work for me.

More Spinners World on YouTube... Carnival Spin Burnout

Check the great time we have in Spinners World... check it out on Warren Street in Woodbrook.
Carnival 2007 Spin Burnout Part 1

Carnival 2007 Spin Burnout Part 2

Carnival 2007 Spin Burnout Part 3

Carnival 2007 Spin Burnout Part 4

Carnival 2007 Spin Burnout Part 5

Carnival 2007 Spin Burnout Part 6

Carnival 2007 Spin Burnout Part 7

Carnival 2007 Spin Burnout Part 8

Carnival 2007 Spin Burnout Part 9

Carnival 2007 Spin Burnout Part 10

The Right Shoes Makes All The Difference

It took three years but I finally purchased a pair of cycling shoes for spinning.

I was using my old faithful Nike Shox Monster sneakers and they had become worn on the sides and on the soles from all the friction. At one point I was riding seven classes a week and they were taking a beating.

I eventually decided I needed a new pair of shoes and first I bought a newer Nike Shox TL with the full shox (front and back). The old pair just had the shoks to the back and they did an excellent job or so I thought. Therefore in my nieve logic, I thought I would buy the more expensive full shox to get even more performance.

That was a huge mistake because the full shox are designed for running and they provide a soft, cushioned support for minimising the impact when your foot hits the road.
They are definitely NOT for cycling and I quickly realised that when my feet began to hurt during the spin class as the soles of the shoes bent and contorted as I was pedalling. The other thing that happened is that the sole quickly started coming apart.

I put them away after three classes and went back to old faithful.

After a few sessions at Spinners World where "everybody" is wearing cycling shoes, I finally gave in and went to Gene Samuel's place and bought a pair of Shimano SPD mountain bike shoes. Best decision I ever made.



There is no comparison to the ride from these shoes. From the very first class, I realised I was riding with a higher cadence with less effort. They allow me to concentrate on my pedalling action without worrying about straps coming loose or worst yet - bursting just as I am at 100% performance.

I should have read this guide a long time ago:

http://media.godashboard.com/spinning/Picking_a_cycling_shoe.pdf

When shopping for a good cycling shoe for your Spinning class, whether it’s a road or mountain shoe, you should always look for a stiff sole, good retaining system (how the shoes hold your foot in place) and stable, breathable, durable construction.
Stiff soles boost your leverage on the pedal and decrease foot fatigue.
Laces, Velcro straps or other retaining systems hold your feet securely in place, which aids the upward movement of your pedal stroke.
They also lend stability, reducing movement keeping your feet and body aligned correctly on the pedals.
Shoe breathability is also very important for all types of cycling, especially indoors. Riding indoors enerates considerable body heat and sweat, so make sure the shoe features mesh or another breathable fabric that circulates air to your feet.
Last, but certainly not least is safety. Gym flooring is often a hard surface and can become slippery from sweat after class. Most road cleat systems have large protruding cleats that can make walking difficult and even hazardous in a gym environment. Even the most experienced riders can experience loss of traction and balance.
For Spinning class, your best bet is a shoe with a recessed cleat or SPD® (Shimano Pedal Design) system and a rubberized sole for safety.

Spinners World on YouTube

Part 1 of Spinners World on the Brian Lara Promenade with Rachel Price for Trinidad Carnival 2007.

Part 2

Part 3