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This post is from Jason Van Midde, Ted’s son and member of the ABBR team
Hi everybody. This is my first blog for the site and I’m a little nervous. Then again, I look at all the videos my dad’s got up and I think I can put myself out here too. So, spring’s here and there are lots of new outdoor oppurtunities, and with a beautiful sun shining most of the time, like it is right now here, there’s really no excuse to not get outdoors. Enjoy the day!
The weekend’s coming up, so go for a walk, get on a bike, find a hiking trail nearby and follow it as long as you can. Get some sun. The sun is our primary source of Vitamin D. Vitamin D allows our body to process calcium. Calcium helps us maintain strong bones and slows bone deterioration in the elderly. So getting at least 15 minutes a day of sun exposure is important.
My preferred outdoor activity and means of getting my daily sun is biking. There’s lots of great road biking routes around where I live, so if I want that kind of experience, it’s available to me. I’m also a mountain biker and living here in Marin, the birthplace of the sport, is just great. There are tons of great offroad trails. For the more extreme mountain biker, there’s a lot of fast, downhill, single-track routes. Going down one of those full speed will get your adrenaline pumping, I can tell you.
While I’m taking advantage of the sun as much as I can, there are still some rainy April days. When these days come up, I’m not really the type to put on the rain gear and get out there. So I go down in my basement, pop in an ABBR video and get on my treadmill. I can hear the rain coming down, but what I see in front of me is a pristine country road on perfect sunny day. That’s what I like most about ABBR, nothing can stop me from riding on a great day, not even crummy weather.
Alright, that’s all from me for now. I want everyone to have a wonderful spring. If it’s sunny where you live get outside and get your 15 minutes of Vitamin D. If it’s raining, still keep yourself active. If you have fitness machines use them. If you’ve got weights lift them. If not do some pushups and pullups and all the other body resistance based exercises. Oh and if you have a machine and want to make your workout on a gloomy day a little brighter, consider heading over to the ABBR store. You won’t be dissapointed.
Hi America. This is day 64 of Ted’s blog/vlog and we’re in Mike McCormack’s spin class studio. This is a Wednesday night spin class and nobody’s quite here yet. We got here a little early, trying to shoot some footage. I did the spin class last night. Pretty intense. Michael had a pretty intense spin class going and I don’t know if he did it specifically just to torture me and my cameraman, but it was a good one. My legs are still attached today and I think the pain issue or anything like that is gone now. My legs are just tired now, they’re not sore and I think I’m starting to get used to it. That’s the scary part.
So, I’ve done four spin classes and this will be my fifth and hopefully every time I do it, it will get a little easier. I’m going to see what it’s like doing the spin classes back to back. I’m looking forward to the spin class tonight and I’m sure there will a be a lot of people here to help me give myself a little support. For example, watching the other people my age pedaling on their stationary bikes twice as fast as me. Or whatever else it is. I don’t know. Anything that will give me motivation to keep pedaling harder and faster on my spin bike and not give up so I’ll do the whole spin class. It’s about an hour and 15 minutes.
I have no idea how many calories I’ve burned off. Last night when I did the bike ride, when I was done I took my t-shirt off and it was literally soaked in sweat. So maybe I’ll do another little shoot tonight afterwards and take a look at my t-shirt and see how much sweat I have coming off of me. Taking a spin class is definitely something you can do to burn a lot of calories and sweat is a good indicator of how many calories you’re burning. So, anyway, I’m looking forward to Michael’s spin class tonight. It’s going to start at 5:30 and I’m just going to try to hang in there and finish it. That’s my mission. I’ll talk to you later.
Check out the videos that “Iron Man” Mike uses in his spin classes at the ABBR store.
Today we have a special guest blogger, Cindy, who will talk to you about realistic dieting.
Hi, I’m Cindy and today I’m going to talk to you about diet. I know that this is everyone’s favorite subject because it means their either gonna have to starve or totally give up there favorite foods! And that’s why I love this subject so much, because you actually do not have to do that. Diets fail when the come with unrealistic expectations. And one of those unrealistic expectations is to think that you’re going to cut out all the stuff that you love that’s bad for you and you’re going to just eat vegetables and fruits and that’s gonna be it. Today I am going to talk to you about some vegetables and fruits but I’m also going to talk to you about what you can leave in your diet. There’s one thing, actually, that I do cut completely out of my diet and then there are some other things that I cut back on. Then there are some other things that are just common sense. The rest of your diet is just going to be variety and moderation and, like I said, common sense.
I’ll start with what I personally do as an example. I am not consistent, so I don’t have a consistent eating habit. What I am consistent on is walking everyday with my ABBR video. You can use a treadmill or you can use a stationary bike. Whatever you prefer. I prefer walking, so I use a treadmill. I’m also consistent on having my coffee every morning. Usually at least 2 cups, maybe 3, if I really need it. I also drink a healthy shake. It’s very important before your workout. And another thing that I’m consistent on is when I’m out and about and on the road I stop by the dollar menu at my favorite restaurant.
In my coffee, something that I do change is that I don’t use white sugar, I use brown sugar. And the reason is that the white sugar usually gives me that sugar high and then I come down and I don’t feel very good. But brown sugar does not do that to me. It does not have the same effect. So, if you want to try making that switch yourself, I would recommend it. In my shake, we’re gonna have a banana, we’re gonna have 1 cup of blueberries, that’s really important, and I’m gonna throw in a few strawberries, some orange juice and some shake mix. My favorite shake mix that I highly recommend.
When I go to the restaurant and I order my food off the dollar menu I’m actually able to get a cheeseburger or a chicken sandwich, fries and 2 cherry pies. What I cut out is that I don’t have the carbonated beverage. The reason is, because when you’re working out and you’re really really hoping for those fantastic results, what I found out is that when I’m drinking those carbonated beverages what I end up with is lumps on my thighs. Believe it or not, it does do that and you don’t have those nice smooth thighs and also I have no waistline. It will just bloat your waistline so bad and it will also give you gas and when you’re trying to look sexy and shape up, you know gas isn’t exactly…That’s gonna blow it out of the water, isn’t it? That’s how I keep it off my hips, by not having the carbonated beverage and I also work out every day on my treadmill for at least 30 minutes. And then I have my cool down and then I do some toning. This is up to you. If you want to be a little bit more firm and maybe you want a little more strength in your arms. I can only use a 5 pound weight. I just want to get a little toned and get a little shape. My husband laughs at me with my little 5 pounders, but they work, for what I want. That’s up to you, but what’s going to take off the pounds is the treadmill.
Sodium is something that you need to cut back on. An example of having too much sodium is if you’re having 2-3 glasses of water after a meal, you’re probably getting too much sodium in that meal. Pizza. I love pizza. I have it at least once or twice a month. But I gauge when I have it on how it’s going to make my waistline look, because I know I’m gonna be dying of thirst after I eat that pizza. But I’m not going to totally give it up because that’s how you totally blow your diet out of the water, by giving up those foods that you love. The carbonated beverage is something that you definitely need to give up if you want that waistline. When I’m out with somebody and they have a beverage, you know, nobody else likes to give it up, if I’m really craving it, I might steal a few sips. That’s kind of how I get rid of the thought that I’m never ever ever gonna have it again. Whatever works for you, but you cannot drink that every day and have a waistline. Sorry. And you’re not going to be able to get the cottage cheese off your thighs if you’re drinking that. It’s just the way it is.
So, if you’re thirsty for that carbonated beverage, what you need to have in your refrigerator is juice. Apple juice, cranberry juice, orange juice. Not juice drinks, because they have too much sugar and that’s not gonna work, that’s not the same thing. But you’ll go for the juice drinks and after a while that’s what you’re going to be craving instead of the soda pop. So…yay! So cut out the carbonated beverages and cut back on the sodium. It’s really not that difficult. Another thing, just use moderation. Don’t sit down and eat a ton of food just because it tastes good. Eat as much as you’re going to need to fill your stomach up and just don’t go passed that. If you do have a day where you’re thinking, “I’m gonna go for that second piece of cake,” put an extra 5 minutes on your treadmill time, maybe 10, if you see that that’s actually putting some weight on you.
I don’t want to make it sound like I eat unhealthy all the time, because I really don’t. Those are just the things that I don’t totally cut out. I do use butter instead of shortening and I don’t use the tub stuff that they call butter. Never never never, because that’s really really bad for you to use something like that consistently every day. Real butter is actually not going to harm you. It’s not a bad fat. The next thing is peanut butter. Oh my goodness! Have you ever read the label on the creamy typical peanut butter brands? It’s like putting Crisco on a sandwich. Switch to the all natural peanut butter. It’s just all natural and has peanuts and salt. That’s it. This one that I have has oil on the top. You just stir it all up when you get it and then refrigerate it. You won’t be able to stir it later if you refrigerate it first. At the rate that my household goes through it, we really don’t have to refrigerate it since we go through it in about a week. It’s not going to go bad that quick. Definitely switch to the the all natural peanut butter. That other stuff, is not even food, I don’ think. It’s just simple changes like that. Just read your labels and find the substitutions where you can pretty much eat the same stuff, but in a healthier form. So, those are just little examples of the switches you can make.
Maybe right now you’re having pancakes, bacon, sausage, etc. This is OK is you’re just doing it once a week. That’s an OK breakfast once a week. Biscuits and gravy and all that good stuff. On your everyday, if you’re craving something aside from your shake, have a bowl of oatmeal or a bowl of malt-o-meal with some buttered toast on the side. It’s good, it makes you feel good and it’s healthy for you. Enough about that. Quick review:cut out your carbonated beverages, cut back on the sodium.
I’m gonna show you how to make one of these shakes now. We’re gonna start with a banana and one full cup of blueberries. Blueberries are a picker-upper and they’re going to make you feel sooo good when you have them. Blueberries are really really really good for you. Lot’s of antioxidants and they just make you feel good! Now I’m gonna throw in 3 strawberries. I’m not a big strawberry person, but if you are you can have extra strawberries. It doesn’t really make a difference. Now I put in my shake mix that I get at the health food store. I put between a half a scoop and a full scoop. You don’t need any more than that, unless you’re a real big person. Now you add your orange juice. Just fill it up to about the top of where your blueberries are. Put your lid on and blend. When I drink my shake I use a straw and the reason I use a straw is because blueberries will stain your teeth. So there’s my shake. It’s really blue and it’s really good. Enjoy and I guess I’ll see you working out sometime. Thanks. Bye!
-This special guest post is written by Ted’s camerman
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Ted, the President of Motivational Athletics and I attended Michael McCormack’s indoor spin class in San Francisco yesterday, at Mike’s M2 Revolution studio. This time we traded in our cameras for some new gear, cycling shoes and spandex. Ready for the stationary bike! I know, sounds funny right? Well let me tell you, it was about as funny as a rubber crutch.
The spin class was around 30 individuals, each sporting cycling apparel including the fancy shorts, tops and shoes with nifty clipping devices. Let me preface this story with the fact that I have never so much as sat on a stationary bike for more than twenty minutes. Ted decided to take the spin class to hit his 90 day goal of losing 25 pounds and getting in great shape. I normally would be tagging along as the camera operator, but not this time. Ted went out and bought me some shoes with clips and a pair of bike shorts that I thought I would never see myself wearing. Ted said, “You’re all dialed. Got you some shoes and shorts, here we go!” I was nervous, but was looking forward to the challenge. I should mentinon before I continue that we were riding along to America’s Best Bike Rides cycling DVDs
For the past ten years I have had an “on again - off again” romance with personal fitness. I should mention that the stationary bikes in Michael’s gym are top of the line and are made by a company called Saris. The Saris CycleOps stationary bikes measure time, cadence, watts and KCals. I say this because up until yesterday I had no idea what any of that was, and still don’t completely. However this truly is revolutionary in the sense that one can determine their fitness level by measuring output. The results were - I am probably in the worst shape of anyone in that spin class. My cadence stayed around 90 and my watts never broke 180. Ted on the other hand is Dutch and became Zen with the stationary bike. He hit 350 watts+ on the climbs! It was all I could do to stay on the stationary bike for the grueling 1 hour 10 minute session. My inner dialogue was, “Just keep moving your legs, failure is not an option.”
As the other cyclists around me worked hard, poured sweat and moved to the driving music I had brief moments of anxiety where I was imagining myself falling over and spewing my kombucha on that posh studio floor. There were some attractive women in the spin class as well, so needless to say that would have been uber-embarrassing. I kept putting my head down as I was just struggling to keep my breath. Michael checked up on us often, as he would most new pupils I’m sure, and he seemed to be amazed at what poor shape I was in. This made me want to go harder and really motivated me. I bit my lip, took a swig of Gatorade and charged on, resisting the urge to look at the clock on the wall.
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I was a bit overzealous in the beginning, just out of mere excitement of being on such a sophisticated piece of equipment and under the training of a two time Iron Man Champion. I had to test all the bells and whistles on the CycleOps. There is a knob that you turn to increase or decrease the resistance which in turn raises or lowers your watts. In the beginning I was unaware that I had the resistance cranked and was sure that if I had to go the entire spin class at this level I would be taking the walk of shame across the floor to the locker room after a measly 15 minutes into the spin class. Michael noticed this and recommended that I turn the resistance down a bit. He also mentioned a few things that really hit home during this spin class. The first thing he stressed was the importance of not working out so hard that you can’t complete the session but rather finding that point of comfort and then increasing in intensity, instead of just going all out and getting burned. The next thing he talked about was just to give Ted and I an idea of what competitive cycling athletes are capable of. Michael said to compete and stay with the pack in any major cycling race the athletes output is 3 times their weight in watts for 45 minutes straight! Gulp :o) That would mean that I would have to have an output of 630 watts for 45 minutes? I could barely keep my watts up over 100 for the better part of an hour.
In summary this was a very special moment in my life, an introduction into something so exciting, challenging and truly positive. I encourage any one who may be on the fence about joining or participating in a cycling class to take that leap and start now. I did. And I couldn’t be more grateful for this incredible experience. I just can’t wait to do it again. -Ted’s Camerman
Hi America. I’m exercising tonight in m2 Revolution. Michael’s spin class in San Francisco. Mike McCormack, Two time Iron Man. This is the third spin class that I’ve done. I did two last week on Tuesday and Thursday and it’s Tuesday night so, I’m up for another hour and 15 minutes. This is the beginning of the spin class. Everybody’s just getting set. Here we go!
I’m outside Michael’s studio. It’s day 57 of my workout and it’s cool here in the city. Not cold but I’d say 50 and it sure feels nice after being all hot and sweaty in there. I can’t make the Thursday evening spin class, but he says he’s got a Thursday morning spin class at 6:15, so I think I might come over here and make that one. That’ll be a good way to get the day started. So, I’m just here by myself filming. I’m just giving you some shots of the area here, in downtown San Francisco. This is Bush Street and there’s Polk Street. It’s a beautiful night in the city and my legs are feeling great. I was worried about them when I first got started, but they warmed up nicely.
My quads were sore from skiing. I went skiing on Sunday. Hardly anybody on the hill. Went up to Sugarbowl and got a good 5 hours of skiing. Probably got at least 30 runs in and it’s just incredible snow. It was snowing all week so the ski conditions were just ideal. I’m on my way, I think, to completing my goal. I kind of bounce around between 12 and 15 lbs that I’ve lost and I’m trying to keep it down. I know I’m feeling a lot better. A lot stronger. So, exercise is really good for you and I’d be the first one to tell you. Anyway, signing off.
Check out the videos that “Iron Man” Mike uses in his spin classes at the ABBR store.
Hi, America. It’s day 48 of Ted’s vlog and I’m working out here at home with my stylin’ exercise clothes on, doing the treadmill and watching an America’s Best Bike Rides video. I’m keeping myself interested, by feeling like I’m outside. It’s been raining the last couple of days and there’s a lot of people stuck inside around here. Watching a video by America’s Best Bike Rides makes you feel like you’re outside and that feeling of being outside perks me up even though I am downstairs in my basement.
It’d be nice to be outside. I wouldn’t be sweating as much as I am right now and I’d be able to enjoy the outdoors. I’m down here, trying to burn off as many calories as I can, lifting some weights as I’m walking, and getting that heart pumping. I’m just trying to keep up a good base. I had a couple of boiled eggs for breakfast, I’m drinking a lot of water and my mission today is just to probably walk about six miles on the treadmill. I’m at 3 miles right now. I’ve got it set at a pretty easy pace and I want to speed it up here in a minute. The faster this thing goes the louder it gets.
That’s what I like about stationary bikes. For one, it’s a lot easier on the legs as compared to walking or running and two, you burn off a lot more calories on a stationary bike. There’s a lot of other benefits to riding a stationary bike over a treadmill, but it’s nice to mix it up a little bit. That’s what I’m trying to do. Treadmill, stationary bike, and after I’m done with this I’m going to do some push ups and sit ups and lift some more weights.
So, I’m on my way to losing some weight and getting myself in shape. I really feel like I’m in a lot better shape now. I don’t know if you can see it or not. I probably lost about 2 inches off my waist and my pants are starting to fall off. I’ve got to tighten up my belt, and that certainly is a good feeling. I want to make sure that I never go back to the way I was. As soon as I get myself down to my desired weight I’m going to keep myself on track to staying under 200 lbs and just try to keep myself a lot healthier by eating the right foods and exercising on a regular basis.
Check out the outdoors, even on a treadmill. Head on over to the ABBR store.
Hi. It’s day 43 of Ted’s vlog and I just finished doing my ride. I was exercising to America’s Best Bike Rides - Nicasio Loopand it wore me out. I’m trying to get myself ready. I want to start exercising in Michael’s spin class next week in San Francisco. I want to try to do that at least 2 times a week, hopefully for the rest of the vlog to get myself in shape and try to really kick off the calorie burn off and weight burn off. I’m really hoping that I can lose my 25 lbs and I think Michael’s spin class is really gonna make a big difference in seeing that goal get achieved.
I know spin classes…an hour on a spin bike in a spin class and Michael’s spin classes go a little bit longer than that. Probably and hour and 15 minutes. I just can’t even imagine what it’s going to be like doing that spin class. So, I’m going to warm myself up, have a little introduction to it with Michael before I try doing the full hour. If you’re used to doing spin classes maybe you can remember what it was like the first time when you did it. Aside from sitting on one of Michael’s stationary bikes and just peddling it a few time I haven’t really got a chance to find out what it’s like to do a spin class.
If you’ve seen the pictures that we’ve shot inside of Michael’s spin class, you can see the sweat just pouring off the people in there. I’ve got the sweat on my shirt now and I can only imagine how many calories I’m going to be burningoff riding in a spin class. I think it’s an important thing to be riding with a group. Either with a group of bike riders on the weekend or if you’re in a spin class. You get the energy of everybody that’s riding with you. That energy helps you, keeps you motivated and it helps you exercise even harder. It’s that, “No quit, I’m going to make it until the end of the spin class,” kind of attitude that really gets those people going, especially when it’s raining outside, which It’s supposed to be raining the next couple of days. That chases people inside, they get on their stationary bike or set their bicycles up on the trainers and ride and hopefully they’re using America’s Best Bike Rideswhile they’re exercising in their homes and keeping themselves interested in something other than a tv show or news that probably gets you down.
You know watching the rides, getting the feeling that I’m outside, riding on these roads, it just makes it easier for me to keep going, to keep pedaling. I want to make it to the end of the ride. So, I just wanted to keep you updated and hopefully next week when I talk to you, I’ll be in Michael’s spin class and we’ll be filming some shots of me riding along at Michael’s m2 Revolution. So, day 43 of Ted’s vlog, saying hi.
To feel like you’re riding on the roads while in the comfort of your living room, check out the ABBR store.
Hi America. It’s day 37 of Ted’s vlog and I don’t know if you’ve seen the pictures that I shot from day 34, but I was out on the Golden Gate Bridge in the middle of the span watching the Tour of California riders come by on Monday morning. That’s pretty exciting. They shut the bridge down. So these guys come riding out on the middle of the span and all the way across right in front of me and it was just a pack of riders. And when you think about what they accomplished that day, and probably what they accomplish every day, they go out and do these rides on the Tour.
They went from Sausalito to Santa Cruz and they rode 116 miles and they did that in about 4 hours and 45 minutes. So they averaged about 20 mph. And if you go on a stationary bike and try to pedal at 20 mph, even for an hour, just try that and see what that’s like. And I realize with the bicycle you’ve got the gears and it can change and make it a lot easier or harder depending on what the situation is. But they’re going up and down hills and driving through the rain and 20 mph is a pretty fast time considering they’re going through all the elements that they were going through. It rained most of the ride on them, so they had a little more clothing on them to keep them dry and probably that added a little more wind resistance to their bodies and their bicycles, kicking up the water the whole time. That’s pretty amazing. And thinking about what a bike maker in Fairfax [a small town in Marin County, CA] told me. He said, “Eating two eggs…you can go farther on two eggs than you can on a gallon of gas.” So I think those guys could prove it.
I was happy to see when I was reading some stuff on the Internet today they’ve come out and said that eating eggs is not exactly bad for you. That makes me feel good. Eggs have got a lot of protein in them and they’re also a good way to not put a lot of stuff in your stomach and eat something good and it just goes back to what I have been talking about before so far as eating food where you can know exactly what it is when you look at it. You don’t have to read a label. An egg is a perfect source of protein and it’s a good snack. Breakfast, lunch, or whenever you want to have it. I’ve been eating a couple of hard boiled eggs the past couple of mornings. Also, I’ve been eating either a bowl of oatmeal or cereal in the morning.
I’m trying to just keep good, real food, going through my body and not loading up on a lot of carbs or a lot of fatty foods and just trying to be aware of what I eat. That’s a big part of trying to lose weight. Work out more or eat less. One or the other and you know that the only way you’re going to lose weight and get in shape. So, this is day 37 of Ted’s blog and I’m hoping everybody is following me and trying to lose weight themselves and trying to get in shape. Thanks.
Get into the groove and ditch gas power for human power. Train your body with America’s Best Bike Rides videos and hit the roads with two wheels powered on two feet. Check out the store and see what we’re talking about.
“Hi and welcome to m2 Revolution. My name is Michael McCormack and I’m the owner and founder of the studio. It’s an indoor cycling studio in downtown San Francisco just over the Golden Gate Bridge, about 10 minutes from beautiful Marin county. As you can see behind us, we have an avid group of cyclists of pretty much every ability that you could imagine, but we all share a love of cycling and the beautiful outdoors. But here we are mid-week, it’s dark and it’s gonna rain, but that doesn’t stop us from riding in beautiful Marin. What we’ve done is we incorporate America’s Best Bike Rides into our training so we bring the outside indoors and actually organize our training around many of the routes that we ride. Here the riders are familiar, because we live here with many of the routes that you see on the videos so it’s kind of fun for everybody to experience the joy of riding outside on what are just spectacular roads but at the same time organizing a workout around those same roads. So these have been a really nice addition to our program. We’ve been in business now for 2 and a half years and we’ve been working with the videos now for a couple of months and the riders just love it. So the only thing I ask at this point is let’s make some more videos. See you in class.”
m2 Revolution is a cutting edge spin class studio in San Francisco and one of the ways they’re remaining cutting edge is by using America’s Best Bike Rides videos. We at ABBR are very grateful to Michael for incorporating our DVDs into his spin classes and for having so many kind things to say about them. But, like he said, he’s not the only one excited about our video series. Here’s a quote from one of Michael’s star cyclists from the end of the clip. “You know, you’re always surprised when you come to work out at Michael’s studio. You know, he’s always got the latest and greatest. Fist started out with these spin cycles, then he added America’s Best Bike Rides and it’s made a whole lot of difference in my training.”
Hi. It’s day 34 of Ted’s vlog and I got some pretty incredible shots today. We’re on the Golden Gate Bridge taking pictures of the Tour of California, Stage 2. Got up early this morning, drove in, parked on the San Francisco side of the Golden Gate Bridge, walked out, almost mid-span and I wanted to get some video of Lance Armstrong and company coming across the bridge. There’s gonna be some pretty amazing footage.
We’ve got, basically, front row seats, on top of probably one of the most famous bridges in the world and the weather today isn’t exactly cooperating for a very good bike ride. But these guys are tough. They’re gonna tough it out and do their 116 miles. I can tell you, standing out here for the last 20-30 minutes, my hands are half frozen so I can just imagine what their hands are gonna feel like when they end up in Santa Cruz.
It’s just an amazing day out here. I’m sure if the weather was lot nicer there would be tons more people. Only the toughest of the tough decided to come out here today. We’re also shooting some footage in downtown Sausalito and you’re gonna be able to see the clips…having those spliced in so there’s gonna be some pretty amazing footage for the beginning of stage 2 of the Tour of California, 2009 bike race. And this is day 34 of Ted’s vlog and I’m just saying, “Hi America.”
These cyclists are almost superhuman in their athletic ability, but you can be superhuman too and get in the best shape of your life. Head over to the America’s Best Bike Rides store for a change in your routine.
