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.

Check out all the race photos here, and add any you might have!

The Four Hour Body -Week 5 & Other Resources

We are still on the 4 Hour Body kick! Since we started about a month ago, Kelly & I have had several friends ask us about what we're doing, what we're eating, etc.

Many of you have even gone out and purchased the book to try the plan for yourselves. If that's the case, awesome! As always, feel free to let me know if you have any questions or thoughts on the plan.

Interested in a free webinar to learn more?
Because I've had so many discussions about this topic, I'm thinking about organizing a 1 hour, Google Hangout/Webcast to review how we've approached the plan, and take questions. If you would be interested in joining something like that, let me know! If there are enough people that want to join, I'll set something up.

For now, check out the resources I've included in this weeks blog post & meal log.

Weekly Schedule

Get out and celebrate St. Patty's Day with a run down to the parade or other weekend workout! As for the upcoming week, we've got a great set of classes lined up. Hope to see you at one!

Monday @ Rivers Club - Standard Class w/ Ken (St. Patty's Day Spin)
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 4 Hour Body -Week 4 and the Deal with Dairy

Week 4 down, ready to roll onto 5. Our 4 Hour Body diet plan is going pretty darn well and I'll post updated body stats in the next few weeks.

We've had a lot of friends reading our updates and asking questions. One of the biggest questions I gett is, "what about dairy?" Check out my thoughts below.

Weekly Schedule

Standard week on tap, catch you at a workout!

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 - Standard Class w/ Ken (St. Patty's Day Spin)

40 Days & 40 Nights -Ultimate Push Up Plan

The Lenten season is about to kick off, and for many faithful Christians that means making some type of sacrifice. It may involve not drinking coffee for the next 40 days, giving up delicious deserts, or even abstaining from Facebook. For others it might mean making it to a worship service more often, focusing on helping those in need, or some other type of activity that involves the sharing of your time.

As the 2014 season kicks off, the SMM Sports team has some thoughts for you to consider (and a push up program for you to follow!)…

The 4 Hour Body -What We Ate on Week 3

Kelly and I hit week 3 on our 4 Hour Body diet experiment. As promised, here's our weekly meal log so that you can get some ideas of your own. We had some great meals and results this week.

I'vemalso updated my week 1 bio-metric stats, click here to see the week 1 post with my updated blood stats.

Zucchini Cheese Casserole (Mac 'n Cheese Style)

Earlier last week we were in the mood for a good mac 'n cheese...the only issue, there's no mac on the 4
Hour Body! Now purists, I know there's no cheese either, but too bad...I don't see full fat cheese as being an issue for everyone on this plan.

That said, I found this AWESOME recipe posted by Anna Vocino on her blog, www.glutenfreeanna.blogspot.com.

Click this link for her full "Cheesy Zucchini Casserole" recipe on her site. I've noted a few tweaks that I made below (not that they were needed!).

Weekly Schedule

Lot's more content to come this week, but here's a quick look at the workout schedule. Hope to catch you in a class!

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 - Standard Class w/ Ken