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7 Jul

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Because Public Health People are Essentially Nags

11 Jun

Riding my bike to work today I was irritated sharing the road with a girl who was trying to make her commute on a bike as well (and keep it stylish) but had no helmet on. We’re talking riding a bike on a road with 2 lanes of traffic each side and a center turn lane, as well as cars parked on the street entering and exiting. I immediately thought “dumb” and was tempted to ask her why the hell she wasn’t wearing something to protect her skull.

Thought nothing more of it until running across this piece on FitSugar which made me feel justified for being irked at my fellow commuter (re-posting without permission, please don’t be mad dear FitSugar!).

…We LOVE that Pink’s idea of fun is riding a bike, especially while traveling, because it’s a great way to check out a new city and get in some exercise at the same time. Still, I gotta ask, “Pink, where the heck is your helmet?”

Allow me to just rant a little bit and remind all of you how very important it is to wear a helmet while biking.  

A bike helmet may not be the most fashionable accessory, but it could be what saves you from sustaining a serious injury if you’re ever in an accident.

And even though you might be a safe biker, you have to account for the fact that not everyone on the road is. In a sense, a bike helmet is akin to wearing a seat belt in a car. And because accidents happen, better safe than sorry, right? If I still haven’t convinced you, take into account a report stating that that helmet laws have cut the amount of bicycle related deaths in children by 50 percent.

Scenes from a RealRyder Intro Class!

9 Jun

Many thanks to Adam for his filming!

The editing needs some work, but we’ll hopefully be taping a few more classes in the future (participants willing!). The intro classes are held every Tuesday and Thursdays, at 6:00 and 7:00. There’s a more advanced interval class on Mondays at 6:00.

Protein: Yes/No/Maybe?

31 May

From the following post by Martica Heaner, M.A., M.Ed. on

“The recommended daily allowance (RDA) for protein that the average person should get in their daily diet is .8 grams for every kilogram of body weight. Lemon’s research shows that exercisers need between .8 grams and 1.7 grams per kilogram of body weight. Some bodybuilders take in four or five times as much as the RDA—and, according to this research, totally unnecessarily.

Extra protein does not automatically make extra muscle. In fact, if you eat more protein than your body uses, it will be stored as fat. So, bodybuilders who down six chicken breasts at time in between high-protein shakes and bars may be adding more to their waistline than their biceps. 

Protein shakes can add as much as 200 grams or 300 grams of protein (800 to 1,200 calories) a day. If you don’t need it, the body stores all those extra calories as fat. Also, if these shakes are taking you to the high end of the protein spectrum, you may be increasing health risks—high-protein diets may cause bone loss and kidney damage.
There is some debate about the types of protein in different shakes or supplements. But the bottom line is, you probably don’t need added protein. And even if you do, it’s probably healthier to get it from real foods, not processed supplements.”
I use one scoop of protein (a lighter protein) with my morning smoothie to make me feel more full and give my system something to digest. Smoothies consist of a blend of the following: one scoop of protein + chia seeds (providing Omega-3s – an E.F.A. (E.F.A. = essential fatty acid) for keeping the brain and other organs running smoothly!) + fruit(s) + one heaping cup of spinach + almond milk + either 100% fruit juice or coconut water. Try the spinach – other than the color you don’t notice it at all and you already have a vegetable consumed for the day.
A little more on this topic – it’s something I’m researching more into – types of protein, how much, what base is best (whey, soy, other types?). I’m using Aria at the moment, but not sure if I should switch to something that isn’t soy-based. Ingredients in the smoothie shown: papaya, mango, banana, pineapple, coconut water, almond milk, a little O.J. and a scoop each of protein powder and chia seeds. Horrible stuff 🙂 


28 May

4-day weekend starts… NOW! I’ll return to write later today; here’s a quick preview for the weekend:

  • Using protein – how, when and why
  • Taking up a commuter challenge – car-free diets!
  • Working out with visitors in town (bringing them to the ‘well-side’ of life!)

Have fun exploring the following link:

Live from National Blvd!! It’s a Fitness Video!

26 May

There’s this posted to our front door:

I’m going to be sneaky… taking Wicket (this guy!) for a very early morning walk… and maybe I’ll get in my second filmed fitness activity this week!

I forgot to share! RealRyder was filmed for a Lori Corbin piece, to air on Los Angeles’ KABC7. Don’t worry if you aren’t on the West Coast… I’ll be posting it here, Facebook… maybe Twitter’ing about its place in the world once I find the easiest way to manage all of this and reach my ‘masses’. One of these days… 🙂 Enjoying the writing experience for what it is at this time.

Stay tuned for more info on the filming! Could be very interesting.


24 May
Make your heart race before you head to work (courtesy of UCLA Transportation):

Basics to bike it:

    (One of the better calculators available)


    My favorite thing: Beating the cars I share the stoplights with to my destination. Ever so slight competitive streak in me.

    As promised, a picture of the helmet … fierce fashion pose does not equal safe helmet wearing, FYI. Correctly demonstrated below (sigh)…