29
April
2009
Today’s Everyday Cyclist Quick Tips are all about helping you use your training and nutrition to boost your metabolism to burn more body-fat and the added bonus (for many) to ‘Break the Carb Addiction’.
If you struggle to drop body-fat or you struggle to control your cravings for sugars, carbs, and other ‘junk’ that may be holding you back, regardless of how many miles you ride–these quick tips are for you!
Recommended “Fat-Loss” Resources:
Cyclo-CLUB 7 Day Fat-Loss BOOTCAMP
Cyclo-FUEL Nutrition Plan for Everyday Cyclists
Cyclo-CLUB Member Area (tips, workouts, formats)
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Everyday Cyclist QUICK TIPS 
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28
April
2009
Traveling and trying to stay healthy, lean and fit (especially) on the 7 Day Fat-Loss Bootcamp can be challenging…if you don’t come prepared to fight off the fat!
How I Stay Lean & Fit on the Road Traveling…
Here’s a few tips I’m using today as I travel in Newport, RI with my family scouting out my upcoming Cyclo-CLUB New England Group Ride. (Members, I have about 10 spots left if you’re interested, LOGIN and learn more!)
My Quick Traveling Tips to Stay Lean & Fit:
(refer to Cyclo-FUEL Nutrition for all menu’s, plans, tips, secrets, etc.)
1. Avoid the Sugars!! Do NOT rely on the food (in general) for continental breakfasts. SUGAR, SUGAR, SUGAR! If they have eggs of oatmeal in the raw, then COOL! But few do. Remember, this first meal dictates the rest of the day’s blood sugar control and if you are a FUEL user, you know how important this is!! Get it right.
2. Come Prepared! Bring your own protein sources in the baggies or in pre-packed sleeves with low sugar, high nutrition, and high protein (especially on important days of depletion in the 7FLBC.) I bring my own nuts, almonds, natural peanut butter, etc as well if I’m traveling for a few days.
3. Protein bars? OK, but watch out for hidden sugars, junk carbs like HFCS and lots of preservatives. Read the labels my friend. Refer to Cyclo-FUEL and the Fat-Loss Bootcamp for more info.
4. Eating out? Not as hard as you think when you’re on the 7FLBC. In fact, in many ways it’s easier to eat meals out when you’re doing the camp as there is more options for lean meats, chix, fish, veggies–etc. The trick is to make sure you are avoiding the huge supplies of carbs that are always abounding while out.
TRAINING & TRAVELING??
To be honest, as a Cyclo-CLUB Member, there is no excuse to not get in a great workout–even without the bike. You can use most of the Cyclo-CORE Training in your hotel room, hotel gym, outside, etc. You can get the spin classes for download and put them on an ipod and use the stationary bike.
Heck, you can even stream all the workouts or use your computer with my DVD’s as though you have a personal trainer right there with you.–ME!
Bottom line: You can get in great shape as you travel. You must come prepared to do so, however and always know that you are in control of your situation.
I’m traveling and already lost 2.5 pounds in 3 days. Half way there.
How about you?
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27
April
2009
If you’re just getting started with Day 1 of the Cyclo-CLUB 7 Day Fat-Loss BOOTCAMP and need a ‘motivation to push’, you may want to take this tip for a spin…
Need the motivation push? Nothing wrong with that, my friend. You can train with me today instead of the scripted protocol on your own. It’s a tough class and I will be motivating galore!
Cyclo-SPIN Class #5 (Zone 4 Testing) Playing Here 24/7
NUTRITION TIP TODAY: I have lots of cyclists and club members asking about supplements that I included in the bootcamp menu plan format. I answered a lot of these questions in this past weeks Everyday Cyclist Podcast Episode #3. Bottom line is that I put them in there for maximum results of people that tend to get stuck, but they are only necessary if you want to use them.
MOTIVATION TIP 2: Please post comments and/or questions in the CLUB’s Fat-Loss Bootcamp FORUM. You’ll be surprised how much interacting with other cyclists doing the same bootcamp will help you stay motivated. I would also like you to post info about your bootcamp in your member homepage. Reach out to the other members and participate!
MOTIVATION RESULTS: Hi Graeme - l’ve just completed the plan and lost about 5 lbs. Since then l have been trying to pay more attention to what l eat and spacing meals and snacks out. This was a great start. Also I’ve been working on chunking during my rides esp the shoe scraper. My climbing (in my opinion) is better than it has ever been . Keep the tips coming. Good luck with your training for the "Death Ride". –Julie Tilden
More updates coming tomorrow. Ready to start?
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