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.
- 1¼ cup water
- ¾ cup chickpea flour
- ½ cup buckwheat flour
- ¼ cup raisins
- ¼ cup unsweetened shredded coconut
- 1 tablespoon coconut sugar [optional]
- 1 tablespoon coconut oil, melted
- 1 tablespoon cinnamon + more for sprinkling
- 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.
View Nutritional Information (once on page scroll down)
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?