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Tomorrow, Monday February 10th, you’ll be able to find me most the day at the 2014 Colorado Bicycle Summit most of tomorrow, including a moderator of the break out session “Getting More Women Riding.” I hope to report back with a recap of what is happening in Colorado Bike Advocacy and ways we can all work together to get more women riding in our wonderful state!
What is the Colorado Bicycle Summit about?
- Learn best practices for making change happen at the city, county and state levels
- Learn about bicycle-related issues for the 2014 Colorado Legislative Session
- Spend the morning at the State Capitol, with access to state legislators
- Network with bicyclists of all flavors at the Summit Happy Hour
- Bicycling advocates and industry leaders
- On- and off-road recreational cyclists and commuters
- Elected officials and agency staff
- Anyone who wants to learn about making bicycling better in our state
The Whole Life Challenge is at it’s half way point. For 28 days I have been eating 99.9% Paleo, stretching, working out and picking up other healthy habits along the way.
As I enter the second half of this challenge, including a week long vacation, it is now time to figure out how to implement those healthy habits into everyday life when I am not being held accountable by a challenge.
This topic was brought up last night by my better half, how do you apply a challenge to the every day?
I’ve learned over the past few weeks a few things about myself and striving for my “healthy.” The first piece of that is creating healthy habits. Below are the steps that have worked for me during this challenge, but also in the past when trying to wake up earlier, pick up a skill for cycling or a new routine at work. They work for me and maybe they’ll work for you too.
Steps to Creating Healthy Habits
I find that the first major step for me is completely submerging myself in the healthy choice I am looking to make. Whatever healthy choice you are tackling first embrace it, hug it tight and become very educated with it. Maybe you are starting to go to the gym, wake up early, or eat healthier – back your decision up with a lot of sound research on why you are making this HEALTHY choice. This will come in handy when you’re doubting yourself in a few days or when going gets tough.
Sign up for a group, buy a sleep app, save a ton of recipes to try and keep submerging. Task yourself to become an expert on this healthy habit. It will become so much of your every day that it really changes from a healthy choice to a healthy habit.
This is when you know you are fully submerged and ready to move on to the next healthy choice.
2. Limit the Options
In our house the only option for meals are Paleo. For the first 3 weeks in the challenge we hid the foods that we thought we would return to after the challenge, but ended up giving them away when we realized we didn’t want or need them in our diet. For myself, I bring lunch every day to work and the only option if I run out of food is a smoothie 4 blocks away from work. That is my only optional food at work.
If your only choice was between a chicken or a bison burger, you are doing great. If your only choice is to run at lunch or go to the gym, you’re an athlete. If you limit your choices, cut out the fat and give yourself less things to ponder, you will always succeed. Do not allow yourself the option to bail, skip a workout (unless sick or injured) or eat the crap. Those aren’t options, really they aren’t. When you don’t give yourself the option or choice, you don’t have to have will power to overcome it.
Think of one healthy habit that you practice in your life. This could be basic like doing laundry every Saturday morning so that you have clean clothes for the week, or taking your dog for a walk everyday after work. This is a healthy habit that you don’t even think of as an option, I bet.
The Whole Life Challenge was a purchased community. With the challenge came forums, comments and a community to push us to be better. Thankfully, cycling and CrossFit both have tight knit communities to push us. As the challenge winds down I plan on submerging myself even more in these communities to feed off others positive and healthy choices.
What community, meetup or group can you join to help this new habit?
4. Prepare for Success
This is honestly my favorite mental switch that I have found during this challenge.
Through out my life I have been prepared for failure. It’s ingrained in my makeup and not something I am proud of. By submerging myself into healthy cooking and a new sport, limiting the options of failure, and leaning on a great community when I’ve needed an upper I have set myself up success. Success in healthy habits that has led to a healthier, happier, and stronger me!
What are you preparing for, success or failure?
[Luke:] I can’t believe it. [Yoda:] That is why you fail.
This will be the hardest step of creating healthy habits. If you have built the foundation of healthy choices on all the above steps you will be left with only one thing, committing to these choices so that they can soon become habits.
More than anything, remember you are committing to yourself and your family. A healthier you is the best commitment you could ever make.
Try not. Do or do not. There is no try. – Yoda
Photo Credit: scribbletaylor
Walking to my office on Pearl Street in Boulder, CO the other day, I did a double take. This bike has so many clear call outs of awesomeness, how many can you spot (click to enlarge image)?
Take two of my favorite things, bikes and Moleskin, and you have the Hobo Moleskin. A nod to the Hobo biker lifestyle, and a pairing for Cinelli’s Hobo bike model.
Unfortunately, only available in Europe currently this little Moleskin will surely be on my wishlist for when I need a new Moleskin next month!
Calling all Bikers:
Now’s your chance to win a custom-made Moleskine Cinelli notebook. Share your bicycle experience with us: photographyour ride, send us a bicycle selfie, or show us some writing or sketches from your last trip. Upload your entry to myMoleskine
with the tag #bootleghobo and if yours receives the most votes a notebook could be riding your way soon!
SoulPancake presents: Evelyn Stevens: Why We Play
Meet Evelyn Stevens. Olympian, World Champion, and one of the greatest female cyclists competing in the professional world today. What separates her though from those she races against is her extraordinary escape from the confines of her former life in a Wall Street cubicle and meteoric rise to the top of her sport.
I have to admit, I opened this press release early today and was simply giddy. Being state side it has been difficult to find great kids bikes that will last, aren’t 45lbs and don’t cost $1500+. Hopefully Velorbis will deliver in the US and live up to the Velorbis name!
Velorbis believes that cycling is an activity that all family members and friends can partake in to enjoy quality time together or use to simply get from A to B, regardless of age, as an important and enjoyable element of everyday life. Now children can cycle in Velorbis style too.
Function and Style for Your Children
Available in 20″ & 24″ wheel sizes priced 595-650 eur and available in boys and girls styles.
Main features: front drum brake, leather grips and saddle made for kids, lugged steel, powder coated rims and rear rack.
Learn more over at Velorbis.com
We make choices every moment of everyday.
What time are you waking up? Do you hit the snooze? Do you allow yourself to be distracted? Who do you call? Who do you answer? Once you start thinking about what choices you are making in the moment, every moment, you can start seeing how many you are making. Hopefully, you can also see those pile up and can be the sail to your success in life or the weight to your failure.
As I entered this Whole Life Challenge I wanted less choices and making the ones I did make, better. When my alarm goes off, I get up without a choice of hitting the snooze button. The choices of foods to eat for the day are in my kitchen, I do not give myself the choice to eat out and the food we made for the week is tastier and better looking!
As you get your day started today think about what choices you can make to be healthier. What choices can you take out of the picture so that you have no option but to make the better choice?
If you had to make one healthy choice for today, what would it be?
My healthy choice for today:
Going to sleep early, to wake up early
Back in October I mentioned very discreetly that I might be giving Crossfit ago and a week later I did just that, I gave it a “go.” My better half fell in love with the sport and I couldn’t walk right for 4 days. This is when friends would chime in saying that it was my first true activity since cracking my patella and that it was probably setting myself up for failure. I didn’t feel like I failed but I did feel deflated and frustrated.
Fast forward 2 months, my gf is hooked and I haven’t really moved forward with any particular hobby. I’ve been giving running a stab but with the Polar Vortex and crazy cold weather we have had since early December it hasn’t been ideal. So, I did what any athletic, overly competitive, endorphin chaser, would do – I pulled on my big girl pants and went back to Crossfit Parkhill to get my butt kicked again. First by front squats, and then by the WOD of my Whole Life Challenge baseline test. When I was done recovering, including trying not to throw up on the car ride home, I knew what needed to be done.
I’ve always had a strong belief that if you are scared of something, you need to try and conquer it.
Well, I am scared of crossfit.
I’m intimidated of the girls that could toss me over their heads like a pizza, I’m scared of box jumps and double under jump rope contests. How can I fix that? Well, last night I signed up for a Basecamp class at the Crossfit gym near my work in Boulder, Crossfit Sanitas. 3 classes a week for 2 weeks and unlimited access to the other classes. This morning was my first fundamental basic class and I loved it. Starting at the very basics is what I needed (and to work on my push-ups) and I’m already excited to show up to tomorrow’s 6:30am WOD to try it again.
It hasn’t been a secret that I’ve been struggling to find my personal identity when I removed the “bike racer” from 25 hours of my week. Combine that with a new state of residence and a month old job, I have felt pretty disconnected from who I believe I am.
Over the past week I started researching (again) about Paleo eating to address some stomach problems I’ve been having. Naturally when I was training a lot my eating habits were 90% of what is outlined in a strict paleo diet. The 10% was left in greek yogurt for smoothies and thin whole wheat bread with almond butter & jelly.
Without knowing that I was looking at the Paleo diet my girlfriend emailed me Friday morning to see if I would sign up for the “Whole Life Challenge” with her. Initially I was very resistant. You want me to pay $49 to track my eating and body weight? After some reading and taking a “pride check” that my biggest goal for this challenge would be for Emily to meet her goals. I wasn’t too good for this, and by submersion into better eating as a family we will have the best results.
Continue reading →
I need to confess, I haven’t been riding my bike as you can probably tell from the lack of updates and Strava achievements. In the cold and dark I’ve been turning to running and exploring the trails near my home. While this isn’t ideal for a content on a cycling specific site it is ideal for my happiness. My 2014 goals include no bike races for the first time in many years but instead to explore more and become a more rounded athlete.
How are you staying motivated and moving during these cold spells that keep hitting? Are you hitting the gym or maybe braver than I and suiting up for a bike ride? Perhaps you are smart and on the trainer in your basement pushing those watts around as your sweat hits the ground.
Tell us, what are you doing?