Weekly Schedule (9/20 - 10/6)

If all goes according to plan, we should have a regular week coming up. I'm not planning on missing any classes, so I'll see you whenever you show up!

Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Standard Class w/ Ken
Tuesday - Extra Running Clinic @ Gill Hall Rd & Peter's Creek Trail, 6:30pm

Wednesday @ Rivers Club - Standard Class w/ Ken

Friday 5:45am @ LA Fitness - "Red Line Hour" Class w/ Ken (Off Bike)
Sunday - Run Clinic

Bulletproof Coffee & Homemade Almond and Peanut Butters

If you were in the LA Fitness Spin Class last Friday, you were able to get a taste of how delicious my homemade almond and peanut butters were. You might have also tired the "Bulletproof Coffee."

Here are the recipes for all three and a little bit more about each...

Weekly Schedule (9/23 -9/29)

Looking forward to hitting it hard in the middle of September. See you at a class soon!

Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Standard Class w/ Ken

Wednesday @ Rivers Club - Standard Class w/ Gina Subbing

Friday 5:45am @ LA Fitness - "Red Line Hour" Class w/ Ken 
Sunday - The Great Race (Run Clinic will meet the following Tuesday)

Friday's "Red Line, Bulletproof, Jello Shot Extravaganza Class"

We've been talking about a red line, one hour ride at LA Fitness for quite some time now. Well here it is! Mark your calendars for Friday, September 27th. Class will start at 5:05am (instead of the regular 545am) and after a good 20 minute warm up we'll hammer the intensity for a full hour. The awesomeness won't end their either, you'll want to stick around for a few minutes after class for a post ride celebration!

The Less Sugar, Less Grains Experiment!

Three weeks ago I put up a post describing my new diet focus (almost #NSNG). Most of the principles I have been following, but a few big changes were planned. The biggest of these is that I'm limiting all grains and sugars, which I normally rely on to fuel my athletic training. After listening to several experts on the subject, I no longer believe I need to do all the carbing up that I use to. This change is the way I plan on proving it to myself.

If you've followed any of my personal nutrition log youll notice im eating a ton of fat! Youll also notice that my day to day diet isn't always perfect. Cake pops up on the weekends, pumpkin spice latte season is in full effect, and a few nights my dinners are all grained up, but on average I'm keeping my average daily carbs between 150 - 200 grams (not nearly enough to be in Ketosis, but that's not my goal).

So, after three weeks and enough fat to gain 15 pounds, how is the diet going?

Weekly Schedule (9/15 - 9/21)

Looking forward to hitting it hard in the middle of September. See you at a class soon!

Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Standard Class w/ Ken

Wednesday @ Rivers Club - Standard Class w/ Ken

Friday 5:45am @ LA Fitness - Standard Class w/ Ken (Off Bike)
Sunday 8:30am @ Baldwin Track -Running Clinic (click for more info)

The Upcoming "Red Line, Bulletproof Friday"

This Week's Schedule, Running 5Ks, and A Future Red Line Ride

We were originally planning a one hour "red line" for this Friday's class at the LA Fitness. Unfortunately, Jax need's tubes in his ears and the wife and I will be taking him on Friday (so I've requested a sub). With that said, let's plan on the red line ride for three Fridays from now, September 27. Come in early and we'll go all out for one full hour!

Let's also plan to have a party after the red line class! I'll bring in the Mimosas, Jack's got the Jello shots, and you can bring anything else you like!

Also, stay posted, I'll be sending out an update on the diet I've been following over the past three weeks. See exactly what I've been eating here!

Updates to the Blog!

Over the next few days I'll be making some changes to the way I deliver emails to those who subscribe to this blog via email.

Please hang in there if the first few emails aren't as pretty as you're use to. Don't worry though, you'll still get the weekly updates, articles and more. In fact, I plan to publish 2 or 3 articles this upcoming week.

Thanks!

Ken

Update

Sorry everyone, the last post that I put up didn't reflect the Labor Day schedule. I have updated it now.