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Power Pancake Recipe

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Equal parts of each: 1 cup Whole eggs 1 cup Uncooked Quick cooking oats (organic or non) 1 cup Cottage cheese
Ok ok ok! I know you all are probably thinking, “what in the fresh....kinda pancake is this??!!”
Just trust me on this one. You can surely use just egg whites here, but studies are showing that the yolk actually has more protein and nutrients than the white itself so you may as well use the whole egg and get as much out of your meal as possible!
As for the cottage cheese, it’s up to you to use fat free, low fat, or full fat. Whatever you decide, be mindful of the sugar content as most low or fat free options of any food add sugar to make up for flavor that fat provides. I personally like Daisy brand as it has the fewest ingredients.
I like to start with cracking the eggs into a liquid measuring cup. If you’re a little below or above your 1 cup line it’s not going to matter that you use 1 cup of the other two ingredients.
Mix all three ingredients in a bowl. (*optional; you can…

Terrified but focused:

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I woke up at 4 AM this morning to a fast beating heart, and a sobering realization. I am 52 days out from an approximately 8 hour long gravel bike race and 66 days out from an approximately 8 hour long mountain run. I am also currently recovering from one of the worst stomach flus I have ever experienced in my life. Thank you Mexico!
At this point I have a few options, one of them is to quit. But I already paid my entry fees and so I am (at this point) going for it. This is the time to “put up or shut up”, “fish or cut bait”, or “do what I already did too much of last week in Mexico”.
In my humble opinion, it is adversity that brings out the best in us. And I am banking on that over the next few weeks. I want to do well in these races, I want to have FUN during these races, and I want to recover well from both of these events. I have a few things going for me.
#1 I worked hard this winter to create a healthy recovered body and a solid base for a great training program. #2 I’m old, and …

The Summer Fun Prep Workout:

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Spring is a great time to get your body fit and healthy for summer. April in northeastern Wyoming brings rain, mud, cold weather, with the occasional spectacular warm spring days as sneak peaks of the summer season to come. Summer activities often require more balance and flexibility than the indoor activities of winter. So if you weren't as active as you hoped to be over winter, here is a great little plan to add to your typical workouts to get yourself ready for summer. 

Do 2 Times per week in addition to your regular workout plan.
WARMUP: Perform as a circuit: Do 2 Rounds 1.Shuffles: 15-20 each direction 2.Wobble Board (BAPS Board): 1 Minute: forward, back, side to side, single leg and double.
3.Walking Lunge Slams with Light Slam Ball 5 each side 4.Backwards Lunge: 5 each side 5.Inchworms: Sets of 5 WORKOUT AND CONDITIONING: 1.Rotating Pushups: 3 sets of 10 2.Band Bounds: 2 sets of 10 each side 3.Pull-ups or Reverse Pushups: 3 sets of 10 4.

Smart and well planned training for your goals:

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*NOTE: I honestly don't know if I can take full credit for this. It was compiled from several word files on my computer with no documenting of sources. Some of it sounds like my writing and some of it may have been pulled from other articles. I abhor plagiarism and held off on posting this for a long time because of my fears that it wasn't original work. But it is great info that I wanted to share. So enjoy! And give this credit to all of the amazing trainers and researchers out there that contribute to the education of health and fitness!  Yours in health and fitness, Caryn

There are three energy systems: aerobic, anaerobic, and ATP-CP. All three of the energy systems are intertwined and need to be trained in specific ways in order to get the most benefit. In my opinion, to be truly fit, you absolutely have to train the energy systems intelligently and methodically, just like you would train for increasing strength in a methodical fashion. To ignore it or do it haphazardly leads …

3 TUNES AND A WORKOUT PYRAMID:

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Are you in a little bit of a workout rut? Have you been working out but feel bored with your current playlists? My sister-in-law and I were just talking about ideas and ways to get a boost if you’ve been feeling unmotivated or bored. I put together a little recipe to help give you the boost you are needing. It includes 3 motivating workout songs and a pyramid workout structure.



Song #1: “This is Me” by Kesha. You might recognize it from the recent hit movie “The Greatest Showman.” Not only does this song have super motivating lyrics it also has a killer drum beat that makes it easier to push a little harder in your workout.


Song #2 “Walk on Water” by Thirty Seconds to Mars. Again, motivating lyrics and a nice beat to keep your heartrate in that desired work zone.



Song #3 called “Gang of Rhythm” by Walk Off the Earth. This song is a little faster paced and upbeat. Fun lyrics to help keep your mind off the monotony of your exercise.


And finally, a workout pyramid!

15 seconds work: 15 seconds…

Top 5 reasons to “Suffer”!

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Recently, a group of folks from all different cycling experience levels participated in a 9-day challenge called the Tour of Sufferlandria. 
This is a grand tour, similar to the likes of the Tour de France or Giro d’Italia, of a mythical nation called Sufferlandria. You are challenged to complete 9 days of indoor cycling to videos provided by the company “Sufferfest”, all to benefit the Davis Phinney Foundation and their work to improve the lives of those affected by Parkinson’s Disease. 
The tour itself is actually pretty entertaining and you can find yourself immersed in this mythical culture among thousands of other cyclists from all over the world who call themselves “Sufferlandrians.” Each video is created with cycling-specific training goals for you while including music and humor to help ease the pain of the suffer you may feel during the challenge. So why in the heck would anyone ever join this tour you might ask? 
Here are the top 5 reasons I collected from various riders from l…

How to beat the winter blues:

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Man, this winter is long. I know, I live in Wyoming. But this one just seems like it has been a rough one. I am actively working on keeping the winter blues at bay and thought I would share some of the things I do to keep the hope alive during the winter months!
Eat your fruits and berries.  It’s easy to forget how good summer tastes! This is the time of year when local veggies are hard to come by. So I make the most of the raspberries, blackberries, and citrus fruits in the produce section. I like anything that is fresh and easy to eat. Grapes and clementines are a favorite in our family in addition to berries. Fruits have a variety of benefits, from vitamin C to healthy antioxidants and many other nutrients that we need year round, especially in the flu and cold heavy winter season. 
Want to make fruit fun? Try something new like golden berries. They are the sour patch kids of the fruit world and fun to eat with your kids too!




Get hot! Getting a good sweaty workout, or attending a hot y…