Weekly Schedule

No classes this week, enjoy the holiday! If you're still looking for a last minute gift, for a friend, family member, or even yourself, check out my upcoming line up of ChiRunning workshops in the Spring, online personal training packages, or a custom marathon/half marathon training plan!

Merry Christmas!

k

Coming in the New Year

We'll be focusing on the Race to Anyplace in the New Year. If you haven't signed up yet, get your name on the unofficial race roster. Once you're 100% ready to commit, log on to the Race's website and officially become part of this year's team!

Weekly Schedule and Indoor Training

We are definitely rolling into a rough patch of the year in terms of training. Sure, the gyms will be packed in January, but for those of us who have been consistently training through the Spring, Summer and Fall, Winter often tends to slow us down.

Blame it on the early darkness, cold weather, holiday parties, or just flat out seasonal depression. If you're like me, you'll find yourself regularly skipping lunch time runs or other workouts. So, how do can we combat this winter slump? Here are a few tactics I plan to employ.

Weekly Schedule

Just a quick post today! It looks like I'm going to miss Spin at the Rivers Club on Wednesday. Things have been a bit crazy at work but should start to mellow out next week.

I'll see you back in full force for next Wednesday's class!

Also, if you're kicking around a few ideas for holiday gifts, check out the 10-Week Training programs or online personal training plans I'm now offering. I'd love to work with you, or a lucky gift recipient in the new year!

Have a great week!

k

Weekly Schedule, the Beer Mile, and Training Plans

Thanks to everyone who came out for our first annual beer mile! The event was super low key, but we still had about 15 participants and are looking forward to continuing this new tradition next year (so if you didn't participate in 2014 you'll get another chance!).

Stay tuned for a video recap of the event coming soon!





Kick Off the Holiday Season with a Plan!

What's your plan for keeping fit through the holiday season? Maybe you pulled a workout from the latest Mens/Womens Health magazine, maybe you're planning on Google searching a new plan, or maybe you're just waiting until after the New Year to get back at it.

Well, don't wait! Fitness is a lifestyle, not something that you should start or stop based on holidays. If you're not sure where to start, let me know! I'll help get you a personalized plan to your goals!

Healthy Holiday Eating, the Beer Mile, and Weekly Scheudle

We've got quite a week lined up! First up is the Pre-Pumpkin Pie ride at the Rivers Club on Wednesday. Although it's only 45 minutes long, you can be sure I'll pull out all the stops to give you a killer workout before you're off for the holiday!

Second up, on Thanksgiving, is our first annual Turkey Day Beer Mile! I've been blogging quite a bit about this so won't take up any more room here, but check the last few weeks posts if you want more info.

Finally, I'm going to call a few of my LA Fitness friends and see if there is Spin Class scheduled for Black Friday. If there is, I might ask around for someone to let me tag along as their guest that morning. It would be great to catch up with the crew!

Tips for Holiday Eating

Tis the season! It's time for turkey, pumpkin pie, egg nog, bourbon, cranberry sauce, stuffing, bourbon, gravy, green bean casserole, bourbon, ham, cornbread, bourbon, pecan pie, and bourbon! How can you enjoy all the flavors of the season and still stay healthy? Check out this blog post by Katherine Dryer, or ChiLiving, for some great tips.

Weekly Schedule, the Beer Mile and More!

Sadly, I'm down to only one day per week teaching spinning class. I'm still working out on the bike though, so I'll be in plenty of shape for the Race to Any Place. Just a reminder, we still have a few spots open for the team, so if you haven't signed up on our unofficial roster yet, please make sure you do!

Also, the Turkey Trot Beer mile is definitely on! Here are the categories that we'll be racing. If you're interested in participating, shoot me an email and let me know. Also, please make sure someone comes out with you so that they can drive you home!

Check out the T-Shirt design.
If you want one, email be by 11/17!

Beer Mile Categories

1. The Full Race -4 cans of beer...4 laps, pretty simple
2. The Pony Race -4 pony cans...4 laps, also simple but less beer
3. The JV Race -1 can of beer...4 laps (must drink something on each lap, but may not start the final lap until the can is empty)

Get more on the history of the beer mile here.

That's all for now, look back soon for some great articles on what to look for in a personal trainer, how to train for the Pittsburgh marathon, and the benefits of Heart Rate Zone training!


Ken's Weekly Spin Class & Personal Workout Schedule
My personal workout schedule is listed here with my spin class schedule. Feel free to join me for Spin class or any other workout!

My Final 2 Fridays...

LA Fitness Friends,

Last week I had to make one of the toughest, easy decisions of my life...to give up my spin classes at LA Fitness.

I say that it was tough I absolutely love coming in each morning and working with you. Over the past five years some of the faces in class have changed, but I consider all of you good friends and hope that you'll continue your fitness journey and stay in touch as often as possible. Don't ever hesitate to reach out with a fitness related questions, or personal training.

While the decision was tough because I will miss all of you, it was easy in the sense that I'll be able to spend the mornings with Jax, getting him ready to start his day. The amount of enjoyment I get hoping on a bike and going like crazy for 45 minutes is immeasurable, but can't even compare to waking up each morning and having coffee/milk with my little guy while watching cartoons.

Weekly Schedule

This week I'm planning on teaching my regular Rivers Club class & my Friday LA Fitness class. Most likely you'll see a sub at LA Fitness on Tuesday. Looking forward to catching up with you for a workout this week!

Tuesday -5:45am @ LA Fitness (There will likely be a sub at this class)
Wednesday -12:15pm @ the Rivers Club
Friday -5:45am @ LA Fitness

The Beer Mile

Have you ever heard of a beer mile? The first time I heard about it was when I watched this record setting video a few months ago and immediately thought, "I have to do that!" However, if you read my blog post on balance a few weeks ago, you'll know that I'm not good at staying focused on one thing for too long, so I forgot about it...until today!

Get a Heart Rate Monitor

The Armour39 HR Monitor is currently the best deal
(at leastuntil Friday, October 31 2014)!

I was planning on posting this week about the importance of understanding your energy zones and why you would want to train in each zone for the different goals that you have. That planned changed when last week's blog post on finding your threshold and/or max heart rate generated a few questions regarding the best heart rate monitors for athletes. Here are a few of the suggestions I've been giving to my coaching clients who don't yet have heart rate monitors.

Weekly Schedule

Annual Halloween Party

This Friday is our annual Halloween party! There will be Bloody Mary's, Jello-o and any other treats that our riders bring along.

Remember, we're also starting to sign people up for the Race to Anyplace!

Tuesday -5:45am @ LA Fitness (I'm under the weather just a bit, there will likely be a sub at this class)
Wednesday -12:15pm @ the Rivers Club
Friday -5:45am @ LA Fitness Halloween Party!

Weekly Schedule

Ready for an awesome week, hope to catch you at a class! Don't forget, we're also starting to sign people up for the Race to Anyplace!

Tuesday -5:45am @ LA Fitness
Wednesday -12:15pm @ the Rivers Club
Friday -5:45am @ LA Fitness (Next Friday is the Halloween Party!)

Zone Testing with Heart Rate or Power

Knowing your zones can be one of the most important factors to creating and following a proper training plan. By understanding how your body reacts to the stresses of training, you can tailor your workouts to just the right intensity that you need to achieve your goals.

To determine your zones, you'll need to perform either a functional threshold test, or max heart rate test. As with any training program, you should consult with your physician before participating in one of these tests.

Weekly Schedule & Getting Ready to Race to Anyplace!

Yes, the rumors are true! We are beginning to recruit for our 2015 Race to Anyplace teams! Stay tuned for more info coming soon!

Here's the plan for this week!

Tuesday -5:45am @ LA Fitness
Wednesday -12:15pm @ the Rivers Club, Jess has this one & I'll be back next week!
Friday -5:45am @ LA Fitness

Also this week, keep your eye open for an article on how to find your threshold heart rate. We'll be working more with thresholds and energy zones in our upcoming classes!

Weekly Schedule & A Return to the Rivers Club!

I've said this before, and lied to you...but I mean it this week, it's a normal week! Also some exciting news for my friends at the Rivers Club, I'll be returning on Wednesdays for the foreseeable future (or until it starts to snow!).

Tuesday -LA Fitness @ 5:45 am
Wednesday -Rivers Club @ 12:15 pm
Friday -LA Fitness @ 5:45 am

Finding Balance...

Anyone who knows me would likely say that I'm the least qualified person to write a blog post on balance. I'm usually the guy getting wrapped up in anything that looks exciting, only to be bored a month later and looking for something new. While this approach has allowed me to complete an Ironman, share scotch with business executives on private jets, and even have a conversation with the Vice President of the United States, it can start to get exhausting!

Lately, I've been trying a new approach. Maybe it's due to our two year old, maybe it's my new job. I'm not quite sure, but as I've been trying to balance my work life, family life, and personal life, I've found myself a lot happier.

I'm still far from perfect, but here are a few tips that I've found helpful in my effort to become more mindful of my own  balance.

1. Don't Let One Area of Your Life Define You

I use to get so bent out of shape when I had to miss a workout or training day. Even if it was because my family wanted to spend time me.

"Don't they know I'm training for a marathon, how could they be so inconsiderate?" If I did cave and miss the workout I'd pout thinking, "this is so annoying, I should be training, not spending time with these people that love me!" So yes, basically I was an A-hole when it came to my training!

I'm not sure when this changed (my wife might argue that it still hasn't), but I realized I don't need to train every day. I don't need to race every week. I don't need to do these things 24/7 to prove I'm an active person. I swim, bike, run, and teach Spinning classes because I love doing it but at the end of the day that persona is only a small part of who I am. So, ego checked, if I miss a workout or run, or if my next marathon is 20 minutes slower because I didn't train as much -no big deal. I'm simply relax and enjoy the experiences I have everyday!

2. Live In The Moment

Extreme cliché I know, but it's true.

The best advice I ever received was from a college professor who said;

• Spend 10% of your time reflecting on the past. Don't dwell, but learn from it and appreciate where you came from.
• Spend 15% of your time in the future. Plans are important to know where you're heading but don't focus or stress on things that might never happen.
• Spend the other 75% of your time being presant. The excellent choices you make right now will lead to happiness in this moment and down the road.

3. Meditate

Yes, it sounds crazy! Maybe even hippie dippie, but its super easy and has real benefits. I decided to give it a try after listening to the two podcasts listed below.

Give it a try. Scientific research shows that undoubtably, meditation produces physiological changes in the pathways of the brain. 

Start with five minutes a day and you will be amazed at how you feel. I recommend the the app Buddhify2 because it's super simple to get started with.

Podcasts 


-RRP #97: Dan Harris – How A Panic Attack On National TV Led To Meditation As The Path To Happiness

-RRP #98: Evan Rock: How One Man Reimagined His Life, Went Off-Grid & Found His Zen

That's it, the three thing I'm focusing on to help bring balance to my life. I'll try to get another post up about how this all actually applies to my training, diet and life. 

For now, I hope you'll take one or two of these tips and apply them to you own practice of balance!

-k

Weekly Schedule

Hopefully a regular week!

LA Fitness classes at 5:45am on Tuesday & Friday.

That's it! I'll be out on the North Shore for some lunch time runs, if you're interested in joining shoot me an email!

Weekly Schedule

Ready to kick off another week! We were planning to be in Chicago at the beginning of this week but had to cancel last minute. That's going to cause me to miss out on Tuesday's Spinning class at LA Fitness, but I'll be around Friday. Here's the official schedule for the week.

Tuesday -Sub @ LA Fitness 5:45am
Wednesday -I am Subbing at the Rivers Club 12:15pm
Friday -LA Fitness Class 5:45am

Weekly Schedule

It looks like a pretty busy week. Coming off of an awesome ChiRunning workshop on Sunday, I'll be instructing my regular classes at LA Fitness and subbing on Wednesday at the Rivers Club for lunch time spin.

LA Fitness Classes are at 5:45am
River's Club Class is at 12:15pm

Weekly Schedule

Regular Spin schedule this week. I'll probably be on the bike a bit earlier, but not at 5am.

See you at LA Fitness on Tuesday & Friday. Friday is a push up day!

Also, I'll be at the Rivers Club on September 17th!

Weekly Schedule

Tomorrow (Tuesday) at LA Fitness is another Push Up day! I'll start early at 5am, official class starts at 5:45.

Wednesday I'm subbing the lunch time class at the Rivers Club. Hope to see some familiar faces there!

Friday I'm likely going to have a sub in at LA Fitness. Check out Facebook and Twitter for more info when I know for sure!

Weekly Schedule & Last Week's Push Up Workout

Last Week's Workout
Hey, peeps! Last Tuesday's workout ended up being pretty awesome. I wasn't sure how it would turn out,
but so far the feedback has been great. The basic catalyst for the change in class format was somewhat selfish. I knew I was going to have to miss my chest workout that day, and didn't have any time to make it up. So, by combining high intensity Spin intervals, with push-ups, I figured I would get the best of both worlds!

Weekly Schedule

Looks like were somewhat back to normal this upcoming week. Classes at LA Fitness on Tuesday and Friday mornings. I'll plan to be on the bike just after 5am each day, but as always, feel free to join us anytime you like. The "official" LA Fitness start time is 5:45am.

We're also looking to plan a "double pyramid" class sometime int he next few weeks. Stay tuned for more details on that.

Finally, don't forget to check out the upcoming ChiRunning workshops I'll be hosting in August & September. Check out www.smmsports.com/chirunning for more info!

Weekly Schedule

A few mix ups to the schedule this week. Class at LA Fitness tomorrow (Tuesday) is on, and I'll be on the bike around 5am. Feel free to come in early, or show up at the regular 5:45am time.

Rivers Club Sub
I'll be at the Rivers Club on Wednesday, August 6th. Class runs from 12:15pm - 1:00pm. It should be a good ride and I'm looking forward to reconnecting with some friends there!

ChiRunning Workshops
I have a series of ChiRunning workshops coming up over the next few months. Check out the schedule here & past clients can email me for a discount code. Also, if you're part of a group passionate about fitness and/or running, talk to me about setting up a free, one hour ChiRunning overview. You'll get to learn a few of the basics and learn some drills that you can apply immediately to help improve your form!

Quick Update

It's a regular week, people! Catch up with me at LA Fitness on Tuesday and Friday. Class starts at 5:45 am but I'll likely be there at 5.

Next week I'll make an appearance at the Rivers Club too (August 6)!

This Week's TdF Schedule!

Two classes this week, both at LA Fitness beginning at 5:00 am! Don't want to show up early? No worries, join us at the regularly scheduled 5:45 am time and still get a great workout in!

Tuesday, Stage 16

Yep, we'll be climbing. This will be one that grinds out your legs all the way through class. Thank god I have a massage scheduled for later Tuesday morning (you might want to consider doing the same!).

Friday, Stage 19

Not anywhere near the amount of climbing we will see on Tuesday, but that only means we'll be able to pick up the pace and move fast throughout the ride. Be prepared for plenty of sprints, and maybe even a few jumps just for fun!

The Weekly Schedule & Tour Themed Classes!

First things first...yes, I have not been the most reliable over the past few weeks. Jax was going through a fussy stage and it caused us to very little sleep. I can't complain though, the kid has been a solid sleeper since we brought him home 20 months ago. If I have to deal with a week here or there while he's teething, no big deal! Anyway, I'm planning a normal week of classes at LA Fitness & will be making another lunch time appearance at the Rivers Club on Wednesday. Check out below for what you can expect in each class. Tomorrow (Tuesday) we'll be riding Monday's Tour de France ride since it is a rest day on the actual Tour. Hope to see you at a class!

Also, I'll be following in the steps of Chris Froome and Alberto Contador, pulling out of the big event. By the big event I'm talking the MS 150. I'll be in touch with the team asap, but with me out of the ride, I'll be looking for big things (and live tweets) from the Space Monkey Mafia riders!

Tour Spin Classes This Week & an Appearance at the Rivers Club!

As promised, we'll be kicking off a month of Tour de France themed spin classes starting this Tuesday!

We will start with a ride profile mirroring that of Stage 4 of the 2014 tour. Remember, these will be 90 minute classes, starting at 5am. If you're not inspired to wake up extra early, no worries...just show up at the usual 5:45 time and hop on a bike. We'll be about half way through the ride, but I promise you'll still get an excellent workout.

An Awesome July Schedule

Tour de France Spin Classes Starting Soon!

I like to think that LA Fitness is actually French for "The Fitness." With that in mind, it's only fitting that we take our spin classes and turn them into Tour de France themed rides over the month of July. Basically, what you can expect is an hour and a half ride on Tuesdays and Fridays through the month of July starting at 5am each morning. The class profile will mirror that days Tour de France stage. Check back here for updates the day before each class is scheduled to see exactly what we'll have on deck.

I'll also make a free Training Peaks plan available that you can download to your Training Peaks account. This way you can log each ride, upload heart rate data if you have it, and add training notes. Don't have a Training Peaks account? Click here to get one for FREE!

Fourth of July Spin...

The official word came in...there will be no class on the Fourth of July. Sorry to disappoint, we did have an awesome party planned. Looks like we'll need to plan another party for later in July, stay tuned!

Spin Schedule

Tuesday, July 1 -LA Fitness @ 5:45am (I'll be starting at 5!)
Friday, July 5 -No Class, enjoy the Fourth!

July Class Profiles & A World Cup Spin

World Cup Spin Class on June 24!

Summer 2014 just kicked off and it's already full of awesomeness. World Cup soccer is in full swing, the Tour de France is getting ready to kick off, and there's plenty of outdoor activity happening all over the place!

If you're training for the MS 150 with the Space Monkey Mafia, you've only got a few short weeks left. With that in mind, I'll be revamping my end of June & July spin classes to help make up for the riding I've been missing on the weekends!

Starting this week, I'll be on my Spin bike by 5:05am and riding through 630am on Tuesdays & Fridays. This week we'll kick on a World Cup soccer themed class on Tuesday.

Tour de France Spin Begins 7/8/14

Starting on Tuesday, July 8th, we'll break the class profile down to mimic that day's Tour de France ride profile.  I'll be posting a training peaks plan that you can download for free and I'll post the link in the next few days.

Finally, on July 4th, we'll plan a patriotic morning class and party. Of course there will be plenty of red, white and blue jello shots to kick off your July 4th weekend, and we'll get a playlist to match.

That's all for now...we'll see you at the gym!

Spin Schedule

Tuesday, June 24 -LA Fitness @ 5:45am (I'll be starting at 5!)
Friday, June 27 -LA Fitness @ 5:45am (I'll be starting at 5!)

Last Call for Jerseys!

Okay, if you want a jersey...get it now! Let me know by email at kenpresutti@gmail.com. I will be putting the order in Friday morning.

Rough price is $80, but I'll let you know for sure once we have the final total.

Spin Schedule

Friday, June 20 -LA Fitness @ 5:45am
Tuesday, June 24 -LA Fitness @ 5:45am
Friday, June 27 -LA Fitness @ 5:45am

Weekly Schedule

Planning on a regular week. Great class this morning and I'll be teaching my regular 5:45am on Friday. See you there!

k

We're Ordering SMM Jerseys!

Okay, the fit kits for the jersey's are finally in! Swing by spin class this Friday, June 6th, or next week on the 10th & 13th if you'd like to try one on. We're not 100% sure what the price will be just yet, but it'll be close to $80. They are high quality, so make sure you get your order into me asap!

Spin Schedule

Friday, June 6 -LA Fitness @ 5:45am
Tuesday, June 10 -LA Fitness @ 5:45am
Friday, June 13 -LA Fitness @ 5:45am

Weekly Schedule

Happy Memorial Day peeps! It seemed like summer would never get here and it's hard to believe today is the actual (unofficial) kick off! No matter what your summer plans are, I hope you're figuring out a way to stay active.

Remember, we're still signing people up for our MS 150 team and yes, you do have time to train! If you're looking to train for a running event stay tuned, I'll scheduling ChiRunning clinics soon and am available for 1 on 1 coaching.

Anyway, its good to be back on the blog. Promise to shoot more detailed up dates out soon on our latest 4 Hour Body recipes and all kinds of other good stuff. For now, check out the spin schedule below. Yes, it is lighter than it was a few weeks ago, but hopefully I'll be able to sub a few classes back at the Rivers Club soon.

Spin Schedule

Tuesday - 5:45am @ LA Fitness
Friday - 5:45am @ LA Fitness

Weekly Schedule

Hi all! Just a quick note to let you know I was to beat after Sunday's marathon to get the schedule up. Just an FYI, all normal classes are on this week. Hope to catch you at one!

Weekly Schedule, MS 150 & Marathon Weekend

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday 5:45 @ LA Fitness - Standard Class w/ Ken
Wednesday @ Rivers Club - Standard Class w/ Jess Subbing
Friday 5:45am @ LA Fitness - "Fun Friday" Race Day Style Class w/ Ken

Marathon Weekend

Weekly Schedule

I've been a bit under the weather these past few days. Sorry for the lack in Four Hour Body posts and other info, but I'll get back to the soon. As a reminder, drugs are bad! But let's be honest, they've inspired some great music!

Join us for Friday's "4/20 Drug Tune Ride" (yeah, I know we're a few days late!). We'll finish up the ride with some hemp protein shakes, jello & ShroomTech samples!

Schedule
Monday @ Rivers Club - Standard Class w/ Ken
Tuesday 5:45 @ LA Fitness - Standard Class w/ Ken
Wednesday @ Rivers Club - Standard Class w/ Ken
Friday 5:45am @ LA Fitness - "Fun Friday" Race Day Style Class w/ Ken

Weekly Schedule

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday 5:45 @ LA Fitness - Standard Class w/ Ken
Wednesday @ Rivers Club - Standard Class w/ Ken
Friday 5:45am @ LA Fitness - "Fun Friday" Race Day Style Class w/ Ken

Sign Up for the 2014 MS 150!

Team members on day 2 in 2013

It's time to start thinking about the MS 150 again! The official team is set up for the Keystone Country ride on July 19 & 20. If you're interested in riding with us, please check out this link and let me know.

You can save $10 on registration this month by using the code TAX2014.

We are also looking at purchasing team jerseys this year. If you're interested in one (even if you're not riding the 150, please reply to this email and let me know. Estimated cost is $45). That's it, hope to see your name on the team registration soon!

Click Here for More Info & to Sign Up!

The Four Hour Body -Week 8

Image by Ohmega1982

Carb Overload, Again...
Every week cheat day comes along and we do the same thing, binge on carbs! This week was no different. Despite our pledges to do a "healthy cheat day" full of whole grains, quinoa, fruit, and sushi, we go straight for the sugar and white carbs.

We kicked off this last Saturday with some chocolate croissants from Trader Joe's. I was extra hungry coming back from an 11 mile run, so I also had a bowl of an organic Cheerio style cereal with coconut flakes, peanut butter, and chia seeds.

Kelly on the other hand supplemented her croissants with chocolate covered potato chips. Shortly after this splurge the effects of the sugar kicked in. I was immediately zapped of all my energy and hit with a headache. Kelly was worse and actually got so sick she was tossing cookies!

Weekly Schedule

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday 5:45 @ LA Fitness - Standard Class w/ Ken
Wednesday @ Rivers Club - Standard Class w/ Ken
Friday 5:45am @ LA Fitness - "Fun Friday" Race Day Style Class w/ Ken

The Four Hour Body -Week 7

Noodle-less Pad Thai

Another Week of Awesome Results
We are happy to say that after week 7 of the 4-Hour Body diet plan, we're still feeling awesome. Kelly has got herself into some awesome new clothes and looks fantastic. I'm not looking to loose weight, but I will mention again how much better I feel not eating grains or sugars.

In fact, I can instantly tell a difference in my mood and energy on cheat day when I do hog out on carbs. Funny, event though I feel like crap after, I still seem to do it. We're actually looking to do more of a healthy cheat day this upcoming weekend. Stay tuned for more details on that menu.

This week its a shot blog post and meal log. Check out the recipe links as well for some awesome ideas!

Recipe: Noodle-less Chicken Pad Thai

We love Thai food! Since starting the 4-Hour Body diet plan, Kelly and I haven't had a chance to actually go get any Pad Thai on our cheat days. Luckily, her cousin found an awesome recipe in the "Against All Grain" paleo cook book (which is an awesome resource for anyone eating grain free). We've made a few modifications to the original. Here's our version.

Ingredients:

• 2 bags of shredded carrots (10oz ea.)
• Lot's of broccoli (I had like 6 stalks or 2 bundles from the grocery)
• 1+lbs Chicken Breast
• 2 heaping tablespoons of minced garlic
• 1/3 cup gluten free soy sauce
• 3 organic eggs
• 1/3 jar of Smuckers natural peanut butter
• 3 tablespoons of coconut oil

Recipe: Eggplant Pizza

Okay, this isn't the best picture of eggplant pizzas baking in my oven, but I promise you, they are delicious! This is a super easy recipe and you can use virtually any toppings that you would  typically put on a pizza. Here are the exact ingredients we used for last night's dinner, but we have put several other things on these in the past.

A quick note on pizza (and pasta sauces). Check the ingredients. You DO NOT need sugar in your sauces. Trust me, they are plenty sweet. Most jarred sauces will have sugar added (even the organic ones).

Weekly Schedule

Monday @ Rivers Club - "Race Day" Style Class w/ Ken
Tuesday 5:45 @ LA Fitness - Standard Class w/ Ken
Wednesday @ Rivers Club - Standard Class w/ Ken
Friday 5:45am @ LA Fitness - "Fun Friday" Race Day Style Class w/ Ken

The Four Hour Body -Week 6

Primanti Bros. Sandwich!

How does this sound for a cheat day?

• Breakfast: Eat 'N Park's breakfast buffet with eggs, sausage, bacon, hashbrowns, home fries, bear claws, yogurt, and cookies.
• Lunch: 3 Servings of Trader Joe's Premium Chocolate Ice Cream
• Dinner: Primanti Bros Colossal Fish Sandwich

We are still loving this 4 Hour Body plan. Kelly just noticed that since we've been following the diet portion of the book, she hasn't had a single migraine or even minor headache (other than the ones I cause her). That's on top of being down 15 pounds! Personally, I've noticed a drop in body fat and added muscle definition. I have to get updated stats soon, but will probably wait just a few more weeks.

Aside from this week's meal log, I'm giving you access to see exactly what I ate, and in what amounts. Click here to check out my "My Fitness Pal" food journal. You'll need to scroll back to last week to get the details.

How Crazy is Your Email?

Incase you didn't know, stress is not good for keeping body fat low! Check out this side project I'm working on to help you move stress out of your email box!

Weekly Schedule

Monday @ Rivers Club - Ken is not teach, we are working on finding a sub
Tuesday 5:45 @ LA Fitness - Standard Class w/ Ken
Wednesday @ Rivers Club - Standard Class w/ Ken
Friday 5:45am @ LA Fitness - 'Fun Friday' Race Day Style Class w/ Ken

http://www.thezenpm.net/blog.html

On a side note, bring a little "Email Zen" into your life!

The 2014 Race to Any Place SMM Race Report

Check out all the race photos here
and add your own

It feels like it was ages ago, but in reality it's only been three short weeks since the 2014 Race to Anyplace. Once again, the Space Monkey Mafia came up on top in what panned out to be our toughest year ever.

It never fails, no matter how well prepared we believe we are something comes in last minute that puts a dent in the plan. This year it was the division we were assigned to race in.

Years ago, the Space Monkey Mafia teams rode with the YMCA. This was mainly because  I worked for the Y as a spinning instructor. Since moving on from that position, I've tried to keep us in the open division (only because I don't think the YMCA teams appreciate us showing up and winning their trophy).

Check out all the race photos here
and add your own

With that in mind, last year we did compete in the open division. The bikes used in that group are different, and actually ride about 15%-20% slower than the YMCA bikes. Therefor, when we showed up  on race morning and discovered that our team was placed in the YMCA division, I had to quickly readjust what we'd expected from each rider. It's a good thing we did too.

A new team was racing in the Y division. They were from the recently opened Hill District YMCA and they were fast! It was neck and neck throughout the entire race, but in the end we came up just about 3 miles ahead. If we stay in the Y division next year, it'll be even closer.

All in all, it was a great event. Thanks to those who rode for both our teams. The JV and race team hit record high distances and I'm pumped to see what we'll do next year (regardless of the division).

Check out the quick breakdown here for the miles each rider put up!

Space Monkey Mafia
Name	Ride 1	Ride 2	Total Distance 1st 2 Rides
Matt B.	11.3	11.6	22.9
Ken P.	12.3	12	24.3
Chris L.	11.8	11.6	23.4
Dave H.	11	10.9	21.9
David B.	11.6	11.3	22.9
Lisa R.	11.5	11.3	22.8
Jim T.	11.5	11.5	23
Gary M.	12	11.9	23.9
Kat P.	12.3	12	24.3
Mia A.	11.3	11.1	22.4
Chuck E.	11.5	11.2	22.7
Brian R.	11.8	11.5	23.3
		Total	277.8

Space Monkey Mafia JV
Name	Ride 1	Ride 2	Ride 3	Total Distance 1st 2 Rides
Jack R.	9.8	9.6	9.3	28.7
Mike Z.	9.6	9.6		19.2
Mary Jo D.	9.4	9.4		18.8
Matt B.	10.7			10.7
Ken P.	12.2	11.5		23.7
Vicki D.	9.4	9.3	9.7	28.4
Chris L.	11.6	11.2		22.8
Brian R.	11.6			11.6
Lisa R.	10.9			10.9
David B.	10.8			10.8
Nicole B.	10.8	10.5		21.3
Jim T.	11.1			11.1
Mystery Rider 3	10.8			10.8
Robbie H.	9.8	9.8		19.6
			Total	248.4

	2013
SMM	221.31	36.9
SMM JV	199.02	33.2
Open (3rd)	198.55	33.1
YMCA	260.5	43.4
Health Club	213.58	35.6
Corporate	200.14	33.4

*2013 Division stats. SMM & SMM JV were 1st & 2nd place in the "Open" division.

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