Yesterday was a really, really good day.
It started off with a Sleepy Berry Fiberlicious Smoothie – there’s nothing like waking up and not having to measure my smoothie ingredients.
Then I got to catch up on some
work blog reading before heading to my Monday morning spin class.
Yesterday’s class was time trials aka pretend you’re in a race and you have to go as fast as humanly possible to win said race.
It took me about 20 minutes to get into it before I was motoring along at 112 rpm at a steady heart rate of 172BPM.
Pushing through the ‘race’
- is the number of revolutions of the crank per minute, or the the speed the cyclist is turning the pedals.
- helps me stay on track with how hard I’m working relative to my heart rate.
- is measured in rpm.
- below 90rpm + low heart rate = not working hard enough, put a basket on the front of that bike!
- above 90rpm+ high heart rate = my snack after this workout is going to taste soooo goooood.
How do you know your rpm?
If you ride with a watch, time yourself for 15 seconds.
Put your hand out, just above your right [or left] knee and count how many times your knee touches your hand.
If it’s above 22 you’re good [at 90rpm]
I was able to keep mine steady at 28, which works out to be 112rpm.
This is a huge accomplishment for me. My average in January was 91rpm.
And all that work paid off because this was serious the best post workout snack I’ve ever had.
Cinnamon Raisin Bread
Vegan, Gluten free, Dairy free, Sugar free, Yeast free
This dense flatbread is quick to make and full of fiber, protein and carbohydrates, making it a perfect post workout snack. Cut into bit sized pieces for a great nut butter dipper!
Adapted from: Edible Perspective
- 1 1/4 cup water
- 3/4 cup chickpea flour
- 1/2 cup buckwheat flour
- 1/4 cup raisins
- 1/4 cup unsweetened shredded coconut
- 1 tablespoon coconut sugar [optional]
- 1 tablespoon coconut oil, melted
- 1 tablespoon cinnamon + more for sprinkling
Optional toppings: I used carrot and raisin granola, shelled flax, apple butter, and almond butter
- Preheat oven to 375F and line an 9×9 pan with parchment paper across both sides for easy lifting.
- Combine all ingredients in a medium sized bowl. The consistency should be a bit thicker than pancake batter.
- Pour mixture into prepared pan and sprinkle with extra cinnamon.
- Bake for 30-35 minutes [mine was perfect at 34 minutes] or until sides begin to brown and the top will be all cracked.
- Remove from the oven and let cool for 10 minutes before lifting out of the pan and cutting with a sharp knife.
Makes 6 slices of cinnamon raisin flatbread, or 3 servings.
Nutrition stats [2 slices]: calories 451; fat 20g; carbohydrates 69.5g; dietary fiber 14.5g; sugars 22g; protein 15g
Nutrient profile: no cholesterol, very low in sodium, high in dietary fiber, high in manganese.
I’ve been contemplating saving up for a road bike but wasn’t sure I’d be up for the challenge.
Seeing how far I’ve come with my rpm, I’m confident that I could take it to the road, so I’m gonna do it!
My good day continued at the office with multiple people sharing their weekend food and exercise experiences with me:
- One of my colleagues made a batch of cocao macaroons and brought them in for all of us,
- Another told me she setup a meal plan for herself this week, and;
- One of my closet friends has taken up physical activity and couldn’t be more thrilled with the results [even though her shins have taken somewhat of a beating lately]
The highlight of my day? When these amazing women tell me that I inspired them to take these steps to improve their health. Moments like this remind me why I do this. It’s so rewarding to see the light shine in their eyes as they take steps to improve their lifestyle.
We’re all in this together, and I’m so happy I have more health pals along for the ride.
Are there certain people in your life that inspire you to make healthier choices?
Have you ever been to a spin class?
Do you own a road bike? Any pointers when I start to look for mine?