tag:blogger.com,1999:blog-78590885859910946412024-03-05T16:26:54.074-08:00Primal SphereApplying the Principles of Paleolithic Heath and Fitness to Life in the 21st CenturyRobert Massarellahttp://www.blogger.com/profile/08243885502051040866noreply@blogger.comBlogger27125tag:blogger.com,1999:blog-7859088585991094641.post-61623657354112129982012-06-26T11:07:00.000-07:002013-09-20T05:38:58.974-07:00My Ten Rules for Getting and Staying Fit<b><span style="font-family: Arial,Helvetica,sans-serif;">1) Do not diet - a good lifestyle leads to good health, a short-term fix to failure.</span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;">2) Eat in Abundance: Meat, Poultry, Fish, Eggs, and Green Vegetables.</span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;">3) Eat in Moderation: Fruits/Berries, Nuts, Seeds, Root Vegetables, Dairy, and Oils.</span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;">4) Avoid: Sugars, Grains, and Alcohol. </span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;">5) Cook From Scratch: Restaurant and Processed Meals are hazardous to your health.</span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;">6) Walk, Bike, Run, Swim: 3-5 times each week.</span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;">7) Cross Train: 2-3 Times each week - diverse work-outs using lift, push, pull, jump, punch, throw, balance, stretch exercise variations.</span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;">8) Absorb Natural Sunlight: spend up to an hour outdoors each day.</span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;">9) Stimulate Growth Hormone: Get lots of Deep Sleep (consistent pattern of 8 hours every night), Lift Heavy Weights, and Fast Intermittently.</span><br style="font-family: Arial,Helvetica,sans-serif;" /><span style="font-family: Arial,Helvetica,sans-serif;">10) Embrace Manual Labor: Incorporate Exercise into Daily Routine - Bike to Work, Walk to Store, Do Your Own Yard Work, Use Hands Tools, Dig Garden by Hand.</span></b><br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
People often ask me how I keep in shape, what do I do. Well, here it is. I can write a full chapter, maybe more, on each of these rules. For now, I just wanted to spell it out.<br />
<br />
Often, when asked, I don't always give a complete explanation. Diet/Fitness seem to me to be like Politics and Religion - everyone one has an opinion on the subject, they are often ill-informed and loosely based on fact and/or logic, and they are near impossible to change. Not to mention, the emotional and potentially hostile response one might get. My guess is that to most people - those immersed in the mainstream, commonly accepted way of 21st Century life - my lifestyle may seem a bit extreme, or inconvenient. I can say with full confidence, having lived it for years, that it is not. My health-based lifestyle strives to mirror those of my ancestors whenever possible and practical. So, if it seems to differ, be extreme or "weird", that is a recent phenomenon. Countless centuries past and, more importantly, what my DNA expects, is much more consistent with my lifestyle. <br />
<br />
Instead, the issue is one of mindset. If you can't think outside the box, then you can't eat or exercise outside the box either. And, like so many others in that category, you will struggle with your health for the rest of your life.Robert Massarellahttp://www.blogger.com/profile/08243885502051040866noreply@blogger.com2tag:blogger.com,1999:blog-7859088585991094641.post-7471770501839261032011-11-17T06:26:00.000-08:002012-11-26T07:09:07.786-08:00Peppers and Eggs<div class="separator" style="clear: both; text-align: left;">
My Italian grandmother knew more about diet and nutrition than most mainstream dietitians and fitness gurus today. Contrary to popular stereotypes, she did not eat pasta every day. Instead, she built her meals around meats, fish, eggs, vegetables, fruits, and dairy (esp lots of yummy cheeses), buying them fresh and daily at the market. One dish she loved to make when she got a nice batch of peppers was "<i>peppers and eggs</i>". She'd fry the fresh peppers in Extra Virgin Oil Olive, imported<i> always</i> from Italia, and then mix in the scrambled eggs, yokes and all. Salt and pepper to taste. It you prefer, grate some fresh Romano cheese on top right before eating. </div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
That's it - simple, nutritious, and what can be more Primal than fresh veggies and eggs?</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<span class="Apple-style-span">Usually, when my grandmother got a fresh batch of peppers, she wouldn't wait until the morning - she'd cook up the peppers and eggs for dinner. I can still remember the aromas and the taste when coming home from classes....and her proud smile as I cleaned my plate and went back for more. </span>I've carried on the tradition, making it a regular breakfast choice. Living in Texas, we have a long growing season for peppers and I'm still harvesting them in my backyard garden in Mid-November. Here are some pics. Hope you like it. Buon Apetito! :-p</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9Zr_s_jlt3SvC3Ji5byBu0q97XY5WmMRdksryT2vH4Rw5H02HsJ6nJeHq0DVXLWEqLuskMXaegyIl6dBcKFDs0rvzFYI8_7L9_KmINx2SzlX7bDH1PmXAZEU1tZm8HPAZcLxSyAmDA8Y/s1600/IMG_2752.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9Zr_s_jlt3SvC3Ji5byBu0q97XY5WmMRdksryT2vH4Rw5H02HsJ6nJeHq0DVXLWEqLuskMXaegyIl6dBcKFDs0rvzFYI8_7L9_KmINx2SzlX7bDH1PmXAZEU1tZm8HPAZcLxSyAmDA8Y/s320/IMG_2752.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjacs5BEpsxN_wIfZ74v9DUdbUc_9MUEgwUvPxZ_DKfIFa3oFEjYf-8cTruJfcsYuYn6JVJ_4iBiZzpCC3q1Po-dIM56CfVga6XH-cLDEVMY_n6aHLrO5mtWONmiYyfDOFYL4J8IEVs6bk/s1600/IMG_2759.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjacs5BEpsxN_wIfZ74v9DUdbUc_9MUEgwUvPxZ_DKfIFa3oFEjYf-8cTruJfcsYuYn6JVJ_4iBiZzpCC3q1Po-dIM56CfVga6XH-cLDEVMY_n6aHLrO5mtWONmiYyfDOFYL4J8IEVs6bk/s320/IMG_2759.JPG" width="320" /></a></div>
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoLKAkvvW_mV6WJTocpmO3RKZ67TxmIwELUCJyaCE58ZSJQ-PPmB1LB0xcSE_qBS1dJAqkK837EJgOXs3JZ5kY-cbHQD4S1HMNZR9ds2DdRAe4ofMcCv9sFKwT4g34FsGuoJcGf6AWlpo/s1600/IMG_2753.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoLKAkvvW_mV6WJTocpmO3RKZ67TxmIwELUCJyaCE58ZSJQ-PPmB1LB0xcSE_qBS1dJAqkK837EJgOXs3JZ5kY-cbHQD4S1HMNZR9ds2DdRAe4ofMcCv9sFKwT4g34FsGuoJcGf6AWlpo/s320/IMG_2753.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj13IXT9b9lLhWq0hKun8j9_s5ssJ33wsMLVklJtYzgGJPlnJkGlneWrq0_woY1pXKzqoBQutzJmaYWP2rtX0EgGRBwUX-FtVqzn_Cx2eR-Qtw8bdM61QxFRsrHtn1JjXqD-k63nDEzleo/s1600/IMG_2754.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj13IXT9b9lLhWq0hKun8j9_s5ssJ33wsMLVklJtYzgGJPlnJkGlneWrq0_woY1pXKzqoBQutzJmaYWP2rtX0EgGRBwUX-FtVqzn_Cx2eR-Qtw8bdM61QxFRsrHtn1JjXqD-k63nDEzleo/s320/IMG_2754.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjltgAIuGgoBIphHfHxBxwPG0FvlZjVTrJVneIXftIspufBPyQ69vIizuXFuGO-Ol7Sjl4LvMfU_vUtKGzYPVh3655fgnrC6TjlV1HMcPS-bN7YcEWE10KjudHEsIiNtDdxN2I4V1ZwAII/s1600/IMG_2755.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjltgAIuGgoBIphHfHxBxwPG0FvlZjVTrJVneIXftIspufBPyQ69vIizuXFuGO-Ol7Sjl4LvMfU_vUtKGzYPVh3655fgnrC6TjlV1HMcPS-bN7YcEWE10KjudHEsIiNtDdxN2I4V1ZwAII/s320/IMG_2755.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
Robert Massarellahttp://www.blogger.com/profile/08243885502051040866noreply@blogger.com1tag:blogger.com,1999:blog-7859088585991094641.post-54531782081758707852011-10-18T20:34:00.000-07:002012-11-26T07:09:31.595-08:00Cold Weather Combos<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimCfsaiSWnduBFMfKZUTHh1MYO-Uxm0abovcIj68tjOdzkTJMct_xG9IxkFZAKyAtdj-KZFBEfN0FfEaJsbijT1ANddKoZZSOcqW48zrwgc_jhRUJVKl2Tb1vNoVGQ1hsZweMasEBRTqI/s1600/coldweather.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" nda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimCfsaiSWnduBFMfKZUTHh1MYO-Uxm0abovcIj68tjOdzkTJMct_xG9IxkFZAKyAtdj-KZFBEfN0FfEaJsbijT1ANddKoZZSOcqW48zrwgc_jhRUJVKl2Tb1vNoVGQ1hsZweMasEBRTqI/s320/coldweather.jpg" width="320" /></a></div>
66-70F: 2 layers; 1 sleeveless and 1 short sleeve<br />
<div style="border: currentColor;">
61-65F: 2 layers; 1 short sleeve and 1 long sleeve</div>
<div style="border: currentColor;">
56-60F: 2 layers; 1 Coldgear long sleeve and 1 short sleeve, open gloves </div>
<div style="border: currentColor;">
51-55F: 2 Layers; 1 Coldgear long sleeve, 1 long sleeve, open gloves</div>
46-50F: 3 Layers and balaclava; add leggings and full gloves<br />
41-45F: 2 Cold Gear Layers and Jacket, full gloves, balaclava, leggings<br />
35-40F: 3 Cold Gear and Heavy Jacket, Heavy gloves, balaclava, leggings<br />
32-35F: 3 Cold Gear, Heavy Jacket, Heavy Gloves, Full Mask<br />
Below 32: Add Helmet Cover and extra leggings<br />
Below 20: Telecommute!<br />
<br />
<div class="separator" style="border: currentColor; clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij_jHyj3yz-7PMZi4kVz3mZ_CZg9z-tcjAFp3QnEBh9sIjPemaj2IIaZ177KUJ83ifu3-7ayFT6knO4oPfHkVhAONzhQo21Gekjlgi8lQJa8wXEkNamEVXhYYcC4aCdleY4n8IGrXB1yo/s1600/UA-ColdGear-Mock.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij_jHyj3yz-7PMZi4kVz3mZ_CZg9z-tcjAFp3QnEBh9sIjPemaj2IIaZ177KUJ83ifu3-7ayFT6knO4oPfHkVhAONzhQo21Gekjlgi8lQJa8wXEkNamEVXhYYcC4aCdleY4n8IGrXB1yo/s200/UA-ColdGear-Mock.jpg" width="200" /></a></div>
Robert Massarellahttp://www.blogger.com/profile/08243885502051040866noreply@blogger.com0tag:blogger.com,1999:blog-7859088585991094641.post-49457534064735430802011-05-18T18:45:00.000-07:002012-11-26T07:13:23.771-08:00More Bike Trail Images<div class="separator" style="clear: both; text-align: left;">
<div class="separator" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;">
<div style="text-align: left;">
<span style="color: black;">These photos are from the second half of my commute to work, in Richardson, TX. Like Plano, they are doing an outstanding job providing bike routes for their citizens. Soon, when the two cities are connected, it will be the most amazing commute - one of the best on earth, IMO.</span><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhC_sgWEW5hhOtrxjIHv66BFaTqxBPWtI-ekreADQzgFl5m50yjgNORUGoHDZ_FDvcPSSx75fFeKapgKPJyrcxnVtF9r6taRQPm6nVnuU3znr47Aczf68sfHZR0ZkKhV0HNZ5NOHHMzAOw/s320/MotobecaneTi.JPG" width="320" /></div>
<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyVczqyrUBKQWPlQ4O1IICij6y28Dm1Co35LUBspNDuyqvDjGwmyd3xKDzHSyPZePGya0wgCfr0AJu9SqMFWb3fat367afEPJOtug4Emshh3AxuEQ4YRzKJ0S5uEhuulUEy2G5ECw-HNI/s1600/WildFlowers_RichardsonTrail.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyVczqyrUBKQWPlQ4O1IICij6y28Dm1Co35LUBspNDuyqvDjGwmyd3xKDzHSyPZePGya0wgCfr0AJu9SqMFWb3fat367afEPJOtug4Emshh3AxuEQ4YRzKJ0S5uEhuulUEy2G5ECw-HNI/s320/WildFlowers_RichardsonTrail.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFvJrYCi2Uxs1a4D64dpqkAx61a9IUFPHqNflinWaZt2aC0OUoIANYK8KcUU-cn8DGntbPOLsyEOGBJRMGHvvBr8Vz8RiZsuKcWXRWUfuw5XuwMWYJT3aDHoCt4Hynf7F63spWeQ_cmPQ/s1600/WildFlowers_RichardsonTrail1.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFvJrYCi2Uxs1a4D64dpqkAx61a9IUFPHqNflinWaZt2aC0OUoIANYK8KcUU-cn8DGntbPOLsyEOGBJRMGHvvBr8Vz8RiZsuKcWXRWUfuw5XuwMWYJT3aDHoCt4Hynf7F63spWeQ_cmPQ/s320/WildFlowers_RichardsonTrail1.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSL_lnDSlvCDmF2mx6of_4sURDJlHH8vCy-VF_SIb3Kf3rAVw631AehABZ2xDN_XD8Wqa7OCH538NxbVR1lBlggSYYJQScrpNHvugyW__pbvWBs2PkJBopdOIWqmfOfRq6v06Xn9jqlcA/s1600/SpringCreek_Richardson.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSL_lnDSlvCDmF2mx6of_4sURDJlHH8vCy-VF_SIb3Kf3rAVw631AehABZ2xDN_XD8Wqa7OCH538NxbVR1lBlggSYYJQScrpNHvugyW__pbvWBs2PkJBopdOIWqmfOfRq6v06Xn9jqlcA/s320/SpringCreek_Richardson.JPG" width="320" /></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSL_lnDSlvCDmF2mx6of_4sURDJlHH8vCy-VF_SIb3Kf3rAVw631AehABZ2xDN_XD8Wqa7OCH538NxbVR1lBlggSYYJQScrpNHvugyW__pbvWBs2PkJBopdOIWqmfOfRq6v06Xn9jqlcA/s1600/SpringCreek_Richardson.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><div style="text-align: left;" unselectable="on">
</div>
</a><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXhraB6r3v03Y2w-zbDuUg0EGWeKKibN9laD5DuGY2iiMU7KTNyBPsQkfaH6lFMcfZZAUVO6KFDtj50J_IKWfHTVAtCcV5tdeqsY6fEFRMEBkdIOVkkFckz_z7nmd1ATskxl8MZwG_cp0/s1600/RouthTrail_WindingBridge.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXhraB6r3v03Y2w-zbDuUg0EGWeKKibN9laD5DuGY2iiMU7KTNyBPsQkfaH6lFMcfZZAUVO6KFDtj50J_IKWfHTVAtCcV5tdeqsY6fEFRMEBkdIOVkkFckz_z7nmd1ATskxl8MZwG_cp0/s320/RouthTrail_WindingBridge.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgux4OevHFz85lPiZ8Ql-cMoBBGDVgHLS1tt5HhxgQL85fcmqpW35W6K9tkkNNg9mOWC1EWqc5NR3IlqYBHzfAyZCxVhVoA1jHi2iJjK6DQebHH9uxyc-guxnpVu14Co_qBGPtoEvhDXTE/s1600/RouthTrail_WindingBridge1.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgux4OevHFz85lPiZ8Ql-cMoBBGDVgHLS1tt5HhxgQL85fcmqpW35W6K9tkkNNg9mOWC1EWqc5NR3IlqYBHzfAyZCxVhVoA1jHi2iJjK6DQebHH9uxyc-guxnpVu14Co_qBGPtoEvhDXTE/s320/RouthTrail_WindingBridge1.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr-jdIrYiI5A3DzZTBuO62jGEvvmnGi-WeGCoo-CKloOtjwAJkXxdEMaCbUM5lskfwbthBsSivZMXzrRmruP9tz_nNWGFOsA1S17C6B0IZdhDVlwrYsh0yHOfvbwRCsmsdf-Clo_9GPgE/s1600/RichardsonTrail.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr-jdIrYiI5A3DzZTBuO62jGEvvmnGi-WeGCoo-CKloOtjwAJkXxdEMaCbUM5lskfwbthBsSivZMXzrRmruP9tz_nNWGFOsA1S17C6B0IZdhDVlwrYsh0yHOfvbwRCsmsdf-Clo_9GPgE/s320/RichardsonTrail.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4bUk9O0NnTFkCahjGj7mR0wPv8VOYzy22GNYN951zNaMllFdTWUTDsAYXoMqbefu-4W1rGUqTal7YYKkHfQrsCVbQUaTo19MedbLPy7lFaDh_Q-Di4wNfmBfsqj3IkMCkMUIytojkp50/s1600/IMG_2006.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4bUk9O0NnTFkCahjGj7mR0wPv8VOYzy22GNYN951zNaMllFdTWUTDsAYXoMqbefu-4W1rGUqTal7YYKkHfQrsCVbQUaTo19MedbLPy7lFaDh_Q-Di4wNfmBfsqj3IkMCkMUIytojkp50/s320/IMG_2006.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFUiqdySF_KGOLuE8kZsQkpvwkMxrFoWoL3dTC6cbpEzcwyuRdWz47XqdQ4cU79YIVhFJihGv7BWekIXWimvUIklZ2U87XC3Wkv9LLN1w91ur99qDyQPgXbu7-7LL0Ty2w9xN8o1X4sFs/s1600/Parked+Bikes.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFUiqdySF_KGOLuE8kZsQkpvwkMxrFoWoL3dTC6cbpEzcwyuRdWz47XqdQ4cU79YIVhFJihGv7BWekIXWimvUIklZ2U87XC3Wkv9LLN1w91ur99qDyQPgXbu7-7LL0Ty2w9xN8o1X4sFs/s320/Parked+Bikes.JPG" width="320" /></a></div>
When I first started riding into work back in 2006, it was just me and no bike rack. Now, I've got a great place to park and lots of company!</div>
</div>
Robert Massarellahttp://www.blogger.com/profile/08243885502051040866noreply@blogger.com2tag:blogger.com,1999:blog-7859088585991094641.post-33224481444001108432011-05-11T18:36:00.000-07:002012-11-26T07:14:44.194-08:00You Can Run, But You Can't Hide!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnRPFJTe53tJOF6p5XShribjcKLPBt02nnY3Lfj9qjtU6u2aEt01jTLv9IuJ_hjrqz5RlLN-cn8MSoxoWM9UIr9NqDruNQBYCUXicBnDLCFUvWSCQbPup0W7WJx8hB_wsbBANMCsyXPxc/s1600/underwater-cycling.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnRPFJTe53tJOF6p5XShribjcKLPBt02nnY3Lfj9qjtU6u2aEt01jTLv9IuJ_hjrqz5RlLN-cn8MSoxoWM9UIr9NqDruNQBYCUXicBnDLCFUvWSCQbPup0W7WJx8hB_wsbBANMCsyXPxc/s320/underwater-cycling.jpg" width="240" /></a></div>
Technically, you could say I biked home from work today. But, it felt more like swimming. A large storm system had been edging its way toward the DFW Metroplex all day. I kept a watchful eye on it. So, in the afternoon there came a critical decision point - leave immediately and try to beat the storm home, or stay put and wait it out. Thinking I was good enough to determine its intended path and, given some margin of error, I could still beat it home, I chose the former. Bad choice. I got drenched. But worse than the thorough soaking was the shear terror from the lightening and thunder!<br />
<br />
It took 45 minutes to get home, and as you can see from the weather radar, it didn't look too bad when I first headed out. Just a light drizzle. Kind of refreshing, really...<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo7ujgXBvUSXP0YpU2LC3yXYmKvc7LcNIsHUtqsP5bILRV6iaqUw5Q3GrjIWtnsqhNxcCUynI8o_srw1WFNNPVIjT8L0-WcyFdRuVngR01O_V8ShG6T5acH6wSlrvJGfD8eaqvieOG_TQ/s1600/radar225pm.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo7ujgXBvUSXP0YpU2LC3yXYmKvc7LcNIsHUtqsP5bILRV6iaqUw5Q3GrjIWtnsqhNxcCUynI8o_srw1WFNNPVIjT8L0-WcyFdRuVngR01O_V8ShG6T5acH6wSlrvJGfD8eaqvieOG_TQ/s320/radar225pm.jpg" width="320" /></a></div>
<br />
But, things changed fast and got real colorful just after 15 minutes into the ride...<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgC6622yBU5tmYQSm8eEditzE5_WyjDZO4QtxPIZREam_2MgYBAEMhNXh828vbyv4wS0Ih8nN5Z6Z5ICnMjE8gygiXy9M8EFvmh012r-gUtXye1hlcSCwIFVWZgT4kv1scp2rm76Loxtvc/s1600/radar240pm.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgC6622yBU5tmYQSm8eEditzE5_WyjDZO4QtxPIZREam_2MgYBAEMhNXh828vbyv4wS0Ih8nN5Z6Z5ICnMjE8gygiXy9M8EFvmh012r-gUtXye1hlcSCwIFVWZgT4kv1scp2rm76Loxtvc/s320/radar240pm.png" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQV8PhSbo7Mnw126UE99FISX5lO5mU7Z5U2EUJtGu6xSI0JMYs9PCo9rEe5ctcL28rZZkHMmYq4K_QY95_21Ob01ITBYIEzs7VnI-XOrjxVlpz1leyyKqKcAnec3MAehs17mAfkGY1xn4/s1600/radar255pm.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQV8PhSbo7Mnw126UE99FISX5lO5mU7Z5U2EUJtGu6xSI0JMYs9PCo9rEe5ctcL28rZZkHMmYq4K_QY95_21Ob01ITBYIEzs7VnI-XOrjxVlpz1leyyKqKcAnec3MAehs17mAfkGY1xn4/s320/radar255pm.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglYPN0DE-MHb1V5ELLOcFVEKKLCuzspCvLLZ-cI_WqAp6lG4RmEvtDIY6pZypamNM6B3MGd0crOjjHwBUA_pvJKprieeI7ito_r_f-ZsE8R2S99WnR4YNQ5B2x8RKPlV2lriuJKekKknY/s1600/radar310pm.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglYPN0DE-MHb1V5ELLOcFVEKKLCuzspCvLLZ-cI_WqAp6lG4RmEvtDIY6pZypamNM6B3MGd0crOjjHwBUA_pvJKprieeI7ito_r_f-ZsE8R2S99WnR4YNQ5B2x8RKPlV2lriuJKekKknY/s320/radar310pm.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
So,the moral of this post is: you can try to outrun a thunderstorm, but you can't. And, when it catches you - it <i>will</i> catch you - there's no place to hide. Be careful out there!</div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisXifRXWRgvWnCwZvD4b1NDDSLbq6H2sN6hVvdRFxlG6tPtFiIWdjftvKRlrm00p-0XPr7D7zCeGNe8Im0jw5_MZ7VcVRspItMHby85ltQdcm3O7gocQkei3eIIzFr5mzeEEby9qK-qLI/s1600/radar310pm.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><br />
</a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisXifRXWRgvWnCwZvD4b1NDDSLbq6H2sN6hVvdRFxlG6tPtFiIWdjftvKRlrm00p-0XPr7D7zCeGNe8Im0jw5_MZ7VcVRspItMHby85ltQdcm3O7gocQkei3eIIzFr5mzeEEby9qK-qLI/s1600/radar310pm.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><br />
</a>Robert Massarellahttp://www.blogger.com/profile/08243885502051040866noreply@blogger.com0tag:blogger.com,1999:blog-7859088585991094641.post-12696471269608796862011-05-08T07:41:00.000-07:002012-11-26T07:15:13.556-08:00Milk Madness<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUFb2zkekkYKw1COLo2lmuNMVPvwvKY0CcApuEdPNqsimXXCSzJmuJYQIpZAArlygOShClHCSJaKBcWzmSuWORZXI8VEIrxVm6PmabUb-PuG-ACpd_7uOL0Squ1WGP0KaN67QSu7xu6ig/s1600/IMG_2072.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUFb2zkekkYKw1COLo2lmuNMVPvwvKY0CcApuEdPNqsimXXCSzJmuJYQIpZAArlygOShClHCSJaKBcWzmSuWORZXI8VEIrxVm6PmabUb-PuG-ACpd_7uOL0Squ1WGP0KaN67QSu7xu6ig/s320/IMG_2072.JPG" width="320" /></a></div>
Just this past week, the FDA announced it has been conducting a <a href="http://www.washingtontimes.com/news/2011/apr/28/feds-sting-amish-farmer-selling-raw-milk-locally/">yearlong sting operation</a> to expose and end the sale of contraband in Washington, DC. The outlawed commodity and the criminals? Raw Milk sold by Amish Farmers from Pennsylvania!<br />
<br />
Luckily, I can get Raw Milk locally at <a href="http://www.lavonfarms.com/">Lavon Farms</a>, the last operating Dairy Farm in Collin County, Texas. There, the Moore Family offers a whole line of fresh, unpasteurized dairy products. BTW, the milk is also non-homogenized, so you can see all the delicious cream floating on the top third of the bottle. Yummy!<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4J9uAF2zZ0fB5nlfVmFX5GLz5gWD60BCZNg0bp1kAtjT4M1Njo2eb4WNOyUFmmukNxUAeVxOu-vvInqnBAdguTTsOXCp-0HJs0JfGeFCK5kpAjPdRo7civxq61INhDKNvJrB4rr38Y6M/s1600/IMG_2074.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4J9uAF2zZ0fB5nlfVmFX5GLz5gWD60BCZNg0bp1kAtjT4M1Njo2eb4WNOyUFmmukNxUAeVxOu-vvInqnBAdguTTsOXCp-0HJs0JfGeFCK5kpAjPdRo7civxq61INhDKNvJrB4rr38Y6M/s320/IMG_2074.JPG" width="320" /></a></div>
So, why drink Raw Milk? IT TASTES GREAT! Better than anything you can get at the store, I guarantee it. But, it is also better for you, because it contains all of the good bacteria (like yogurt, but more) that gets killed off by high temperature pasteurization in store bought milk. People who are lactose intolerant or suffer from allergies swear by it.<br />
<br />
From a Primal Perspective, it is chemical free and unprocessed. Raw milk also has less sugar, especially if it is from Jersey Cows. And, the long-chain fat molecules in non-homogenized milk are not broken down like store brands, making it easier to digest and burn for energy. For those who want an effective, truly all-natural recovery drink to replenish <a href="http://en.wikipedia.org/wiki/Glycogen">glycogen</a> and <a href="http://en.wikipedia.org/wiki/Leptin">leptin</a> levels after a high intensity work-out, Raw Milk is an outstanding option.<br />
<br />
For a more comprehensive explanation of the benefits you can visit <a href="http://www.raw-milk-facts.com/raw_milk_health_benefits.html">http://www.raw-milk-facts.com/raw_milk_health_benefits.html</a>.<br />
<br />
Yes, there's a downside, but not if the dairy farmer uses safe, clean, sanitary methods and tests all milk prior to placing on shelves. Lavon Farms does ALL of the above. My take on all this is that humans have been consuming Raw Milk from goats and cows for 9,000 years. Entire cultures, just one step away from a hunter-gatherer Paleolithic existence, have thrived on dairy for countless generations. I'm not going to deprive myself of all that goodness.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo3wcJDJ2qAXXblhAimOM6vFj_8e9VNlgZTD4N1PYhfL8_yMfjSEeuwp3V-DIDJgkKpnO0b8N1OiWjJVg58WaHJu8SVLY0DgIPr6O2meiU4GMSUtgr-F7EGbfM1S0mq1aI219NElo4SM0/s1600/IMG_2071.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo3wcJDJ2qAXXblhAimOM6vFj_8e9VNlgZTD4N1PYhfL8_yMfjSEeuwp3V-DIDJgkKpnO0b8N1OiWjJVg58WaHJu8SVLY0DgIPr6O2meiU4GMSUtgr-F7EGbfM1S0mq1aI219NElo4SM0/s320/IMG_2071.JPG" width="320" /></a></div>
If you like to "buy local", what better way than buying fresh milk directly from your local farmer right at the farm? I took it to the next level this weekend by going to and from the farm on my bike and transporting the milk in my<a href="http://www.blogger.com/goog_636863734"> </a><em sb_id="ms__id429"><a href="http://en.wikipedia.org/wiki/Pannier">pannier</a> </em><span sb_id="ms__id429">(ice packs not included)</span>. It is 7.2 miles each way, and fortunately for me, all but 1 mile of the trek is trails! It was a beautiful adventure. Here are some pics...<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNe2luM2WJpCsQiHRUJ6EegYDe_pL7xWQCqUnXvW_FSQm9k03IwLfEOEtzqYDOiwP4LYPqJAJ7gCsUkq7IJLzsAB_l74RLIJ5uNmhzzo8-ts9Y51AdeMifz6ND5MCTyDreyTOYU8NzClc/s1600/IMG_2075.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNe2luM2WJpCsQiHRUJ6EegYDe_pL7xWQCqUnXvW_FSQm9k03IwLfEOEtzqYDOiwP4LYPqJAJ7gCsUkq7IJLzsAB_l74RLIJ5uNmhzzo8-ts9Y51AdeMifz6ND5MCTyDreyTOYU8NzClc/s320/IMG_2075.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbKtEuQ_zzrpIO2wQUkOSCDWgJFVjYGH0khg8lD6ALF08NX-rpvyI3GqoF2e0Ep9yFyfSPU1s2_wO-fhQ0QcSGhbKIqvytSAM7r1L4_Xu4-fi35hTgvcJXVyYjxlT_N9h2bitQ2aj8VmI/s1600/IMG_2077.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbKtEuQ_zzrpIO2wQUkOSCDWgJFVjYGH0khg8lD6ALF08NX-rpvyI3GqoF2e0Ep9yFyfSPU1s2_wO-fhQ0QcSGhbKIqvytSAM7r1L4_Xu4-fi35hTgvcJXVyYjxlT_N9h2bitQ2aj8VmI/s320/IMG_2077.JPG" width="240" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrMmj02xX9GdovoDEhv24J2fkpwKV_Q4HlQK9UG-By52yZ1klXS7PHSrIdfSBfqFzgtF0BoHex4wCEtNPdmbl5wSp6anBrth8UPOgcTH_ch25nI6WyWpGULH0cRWtZ3oxUqo1vfBrNj6w/s1600/IMG_2078.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrMmj02xX9GdovoDEhv24J2fkpwKV_Q4HlQK9UG-By52yZ1klXS7PHSrIdfSBfqFzgtF0BoHex4wCEtNPdmbl5wSp6anBrth8UPOgcTH_ch25nI6WyWpGULH0cRWtZ3oxUqo1vfBrNj6w/s320/IMG_2078.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguCjcqXIEevdfJ7ADZILl32CTB9ur54SxvAEmEKRBKA_fmFlOPcjs9xRk3WlkBIklmBfcS2slnGucZNRnG-Xqq_KXWUkBL1EunTlIXiZHBXUVqu8oUKDX01pupPH4_yBMB_wPR3TIEjNQ/s1600/IMG_2079.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguCjcqXIEevdfJ7ADZILl32CTB9ur54SxvAEmEKRBKA_fmFlOPcjs9xRk3WlkBIklmBfcS2slnGucZNRnG-Xqq_KXWUkBL1EunTlIXiZHBXUVqu8oUKDX01pupPH4_yBMB_wPR3TIEjNQ/s320/IMG_2079.JPG" width="320" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhphqaL_Scqj-4UVIbREy9aa7DIOCGkgrnDp4_DPmQnz9hq1stnI4ZT-aJ5NIoWq0sZqgtjpvGowqzS81WW7VRI0O9lDa4R76bZqBaeWnhaB9Hq9A7Sa0cDr76upjPb6z7qaA7IU7tttrQ/s1600/IMG_2080.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhphqaL_Scqj-4UVIbREy9aa7DIOCGkgrnDp4_DPmQnz9hq1stnI4ZT-aJ5NIoWq0sZqgtjpvGowqzS81WW7VRI0O9lDa4R76bZqBaeWnhaB9Hq9A7Sa0cDr76upjPb6z7qaA7IU7tttrQ/s320/IMG_2080.JPG" width="320" /></a></div>
<br />
<div style="text-align: center;">
<b>Fresh, wholesome Raw Milk - packed, "refrigerated", and ready to head home! :-P</b><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJlK0LcpzcePM7zG1OAslFD8_bR6N3ZlEDFEx9hE0ovfyb2buO3kalmn46VayKDnMGbKrU-3QVxSqwC2epH5NMnA4kN7x7gd28fU9QUyc3O1lYO2PDtybbpdaXZcHspacMXwL7rryQAOU/s1600/IMG_2068.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJlK0LcpzcePM7zG1OAslFD8_bR6N3ZlEDFEx9hE0ovfyb2buO3kalmn46VayKDnMGbKrU-3QVxSqwC2epH5NMnA4kN7x7gd28fU9QUyc3O1lYO2PDtybbpdaXZcHspacMXwL7rryQAOU/s320/IMG_2068.JPG" width="320" /></a></div>
</div>
Robert Massarellahttp://www.blogger.com/profile/08243885502051040866noreply@blogger.com2tag:blogger.com,1999:blog-7859088585991094641.post-27722693834533493612011-05-06T19:44:00.000-07:002012-11-26T07:16:48.201-08:00Bike Trail ImagesWe've been having beautiful Springtime weather this week, so I thought I'd share some images from the commute. These pics were all taken along Chisholm Trail in Plano, TX.<br />
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYDD-KVTCjVHicBWwyG6gcyetJwBJx_ZLH7AZ-OplTBWGvz_gWaHva5JJkQFFt7CIqzz4Cv9A5pUscGidtgSnyzUcy-N2dEuL_nhVLEHCUet_Ql5z6wzOANzad4d_RzZr5sTOUUoxPCoE/s1600/Motobecane_Veterans_Memorial.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYDD-KVTCjVHicBWwyG6gcyetJwBJx_ZLH7AZ-OplTBWGvz_gWaHva5JJkQFFt7CIqzz4Cv9A5pUscGidtgSnyzUcy-N2dEuL_nhVLEHCUet_Ql5z6wzOANzad4d_RzZr5sTOUUoxPCoE/s320/Motobecane_Veterans_Memorial.JPG" width="320" /></a> </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKDQ_H60CUyIeXZx3MgX3QPNZD46kZ2k1y2vmaqOf4twT-lZ5UR03KkZzL6_VHWSKUBtDdGao1zUKEMgmnFqedgTwGNL8Mcxhn5aL7ZbMo0jAfmTFzcaScq1sSUxbOPDcydzvX_2j4oP4/s1600/Big+Lake_Chisholm+Trail.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKDQ_H60CUyIeXZx3MgX3QPNZD46kZ2k1y2vmaqOf4twT-lZ5UR03KkZzL6_VHWSKUBtDdGao1zUKEMgmnFqedgTwGNL8Mcxhn5aL7ZbMo0jAfmTFzcaScq1sSUxbOPDcydzvX_2j4oP4/s320/Big+Lake_Chisholm+Trail.JPG" width="320" /></a></div>
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-KDPaYJZ-DmjJHAy2nPxB-j9BKG1oM7X6uoo7rNi59wRCQ2dvIJy7oKP-9ET-y5RUQ2ja0ygTFGTICZrZcFO78EL_D3p6Onvgv_12JyDD8yoXJcRnb2TjIMs1ndNo1d2-3RkUoRRbMDI/s1600/BigLake_ChisholmTrail1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-KDPaYJZ-DmjJHAy2nPxB-j9BKG1oM7X6uoo7rNi59wRCQ2dvIJy7oKP-9ET-y5RUQ2ja0ygTFGTICZrZcFO78EL_D3p6Onvgv_12JyDD8yoXJcRnb2TjIMs1ndNo1d2-3RkUoRRbMDI/s320/BigLake_ChisholmTrail1.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0RCecQgSFL0fkW2irdLwHB9gUj0UjXty_fsNpQlZ6-5gVMeGg5b5z5htgAoMusAcVB85qoSoBl3EfsPyo_87okSQ2zfzV6qkMKO1O7lp1yPxYxWd1sgTMFzYvX8uq9g92h2u-mb5mOzg/s1600/Wild+Flowers_Chisholm+Trail.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0RCecQgSFL0fkW2irdLwHB9gUj0UjXty_fsNpQlZ6-5gVMeGg5b5z5htgAoMusAcVB85qoSoBl3EfsPyo_87okSQ2zfzV6qkMKO1O7lp1yPxYxWd1sgTMFzYvX8uq9g92h2u-mb5mOzg/s320/Wild+Flowers_Chisholm+Trail.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp0HMmUxxojFi_cIAyTf8erJHqvX781LHdHJnBi7dD4tbG1Xh2P4u0ZMasgLk8sLNetWTfHk27oAetbmrnkPfNo0bCZM04w7GQ0pNrXRn0leb2rAiuscYjqSFAMWsotLnZ0JKwoRqx5kY/s1600/Bike+Sign+Chisholm+Trail.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp0HMmUxxojFi_cIAyTf8erJHqvX781LHdHJnBi7dD4tbG1Xh2P4u0ZMasgLk8sLNetWTfHk27oAetbmrnkPfNo0bCZM04w7GQ0pNrXRn0leb2rAiuscYjqSFAMWsotLnZ0JKwoRqx5kY/s320/Bike+Sign+Chisholm+Trail.JPG" width="320" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTUoId7YgOiA0NgWUamQp7rBpBUm3nVHBTVRucDJ5kP21x5itvNcg3ut_9aGBfwrvdo4VLeUGuqCTpzrywST0_RyMzXndMRH1PRWPuS_wLGhr2Ql9100a8YydJNXcl2qXwXEZKIIZv20o/s1600/Flag_Flowers.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8IdYHfwhcZa9aTD5ixZkKafQzvEsuXMNlNXCOSHnYWmNoJzu_4aEP5Lr8vmpNB9wla__83IxUy3vZLP7dU9GRc97KP4G-eu3L2c2SLGJWFz_wadd5-ZAIWGc3xSf0o62WgrZnCg9Tnwc/s1600/Veterans+Memorial+Chisholm+Trail.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8IdYHfwhcZa9aTD5ixZkKafQzvEsuXMNlNXCOSHnYWmNoJzu_4aEP5Lr8vmpNB9wla__83IxUy3vZLP7dU9GRc97KP4G-eu3L2c2SLGJWFz_wadd5-ZAIWGc3xSf0o62WgrZnCg9Tnwc/s320/Veterans+Memorial+Chisholm+Trail.JPG" width="240" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCDLp0DXiWp-P83rQ7a2fTgbf9_FZDj4XvhDLiP46-fJ5psyLaBcWwvSrFgEA0fqPABQF84ysoZMfdeag9HVKCBIn5MCGBXPY5Ce_GSmcZOHV0jFoKKREmRZ4vtZ_TYwgqxdv3ZIWk_Cs/s1600/MotobecaneTi_Chisholm+Trail.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCDLp0DXiWp-P83rQ7a2fTgbf9_FZDj4XvhDLiP46-fJ5psyLaBcWwvSrFgEA0fqPABQF84ysoZMfdeag9HVKCBIn5MCGBXPY5Ce_GSmcZOHV0jFoKKREmRZ4vtZ_TYwgqxdv3ZIWk_Cs/s320/MotobecaneTi_Chisholm+Trail.JPG" width="320" /></a></div>
Robert Massarellahttp://www.blogger.com/profile/08243885502051040866noreply@blogger.com1tag:blogger.com,1999:blog-7859088585991094641.post-7042886197590874372011-05-05T19:46:00.000-07:002011-11-18T07:40:24.740-08:00No Whole Milk?<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilYMo2nqqMdAWaVEidnLHenHy5qkvG94caqLnl_mUB0NyF-5qF4t_fScZoxb1U4iZOnUlZoLFgr9f2ZBZgfg14haWlT2ijWmvk2bXQnKZ1j2gFf4xfiz7F11NFq-daQ6Km6Bbc_MXec8M/s1600/milk-glass.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilYMo2nqqMdAWaVEidnLHenHy5qkvG94caqLnl_mUB0NyF-5qF4t_fScZoxb1U4iZOnUlZoLFgr9f2ZBZgfg14haWlT2ijWmvk2bXQnKZ1j2gFf4xfiz7F11NFq-daQ6Km6Bbc_MXec8M/s1600/milk-glass.gif" /> </a></div>The other night, we were at a gathering of several families hosted at a friend's house. The focal point of the evening was food. I managed to avoid the carb-laden choices - breads, pastas, sugars - and found lots of fresh fruits and vegetables, egg, tuna, and smoked salmon to feast on. Then, I decided to have a cup of coffee to distract myself from the many and varied high fructose sweets for dessert.<br />
<br />
After pouring the coffee, I noticed that the only creamer was one of those trendy flavored creamers - it smelled like "French Vanilla" or something similar. Not a fan of flavored creamers and definitely hoping to avoid all of those carbs and processed chemicals, I innocently asked the hostess, who was flanked by a couple of her lady friends, if she had any heavy cream or half and half. "No", she informed me and then added with a tinge of pride, "we only have <span style="font-style: italic;">fat-free</span> milk". Unable to resist the opportunity, I asked, "You don't drink whole milk"?<br />
<br />
"WHOLE MILK!?", she screeched in horror, her friends looking equally mortified and appalled. "We NEVER drink whole milk in <span style="font-style: italic;">this</span> house!", her friends nodding is reassured approval. <br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXAPNxqyOgRR17ns6nTeVL4PPjya8_wz73ZpVZA1PKPe9Kt3PryO42ySXhE5bxrur3s3pu7y8dBFYxJay7rV4X8Qke8w06zYqNunoTyvZ8Y7lu2OemJBmY4f1SJiQ98V4hfKkoLuv7xX0/s1600/the-scream.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXAPNxqyOgRR17ns6nTeVL4PPjya8_wz73ZpVZA1PKPe9Kt3PryO42ySXhE5bxrur3s3pu7y8dBFYxJay7rV4X8Qke8w06zYqNunoTyvZ8Y7lu2OemJBmY4f1SJiQ98V4hfKkoLuv7xX0/s400/the-scream.jpeg" width="266" /></a></div>"Well whole milk is better for you than fat-free, it has less sugar. Plus, it <a href="http://fermentation.typepad.com/fermentation/2008/10/the-days-of-mil.html">tastes a lot better</a>." Well, it was as if a blasphemer had spoken in favor of witchcraft in 17th Century Plymouth, MA. An observer not able to hear what I said would likely assume I had used the F-word or some other inappropriate, politically incorrect form of speech. They were visibly shocked. Horrified. And, speechless. Not knowing how to respond, they simply walked out of the kitchen, leaving me there with my mug full of lonely, black coffee and an ornery grin on my face.<br />
<br />
You see? This is what we're up against! Parents won't let their children nourish their bodies with healthy, wholesome, satisfying whole milk, and yet they'll lace their coffee with "French Vanilla" flavored poison! During a meal over-run with complex carbs and refined sugars, you can't even find good old fashioned whole milk because the mantra of the past 20 years has been "fat is bad". And yet as the mantra gets louder and longer, waistlines and body fat percentages get bigger and bulgier.<br />
<br />
Consider this - just one tbsp of Coffee Mate's "French Vanilla" flavored creamer contains 5 grams of carbohydrates and ZERO grams of protein. That's 80 GRAMS OF SUGAR IN ONE CUP vs. 12 grams of carbohydrates (1 less than fat free) and 8 grams of protein in one delicious cup of whole milk. If you understand that it is NOT the fat that makes us fat, but the carbs, you understand the comedy, and the tragedy, of this scene.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh75VUfVPyOeLpHvycfFqOYdYrjhBNzacBJYEXngc-ND9Qlcyjr3j8nx5iCDh-rpXAXW5f-bYvi2i7PsCxYwaMgEgeOXTB1PJq3l6soXnmz6AgDUzc-1aOBYTXO5MnMBp7XS9Pww7S0v3hS/s1600-h/frenchvanilla.JPG"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5387707555310613538" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh75VUfVPyOeLpHvycfFqOYdYrjhBNzacBJYEXngc-ND9Qlcyjr3j8nx5iCDh-rpXAXW5f-bYvi2i7PsCxYwaMgEgeOXTB1PJq3l6soXnmz6AgDUzc-1aOBYTXO5MnMBp7XS9Pww7S0v3hS/s400/frenchvanilla.JPG" style="display: block; height: 400px; margin: 0px auto 10px; text-align: center; width: 246px;" /></a>Robert Massarellahttp://www.blogger.com/profile/08243885502051040866noreply@blogger.com2tag:blogger.com,1999:blog-7859088585991094641.post-18180638029880381182011-05-04T21:39:00.000-07:002011-05-06T10:55:10.532-07:00WOW: Work Out of the Week<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwa4mzWjhqDnCVqbNA2rDgD1sAORifHS_-fIw2ogqQJqRpgZa73xobGZD2MO5ZNqFxyrGyyAH6rOdNHzNDoAeNR-YGMnl1BJ20XGaTPoT5IKonjN3tVKlRWxuY6rzFQkGY8JjNdeie9h4/s1600/everlast-4004-traditional-heavy-bag-40-lb.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwa4mzWjhqDnCVqbNA2rDgD1sAORifHS_-fIw2ogqQJqRpgZa73xobGZD2MO5ZNqFxyrGyyAH6rOdNHzNDoAeNR-YGMnl1BJ20XGaTPoT5IKonjN3tVKlRWxuY6rzFQkGY8JjNdeie9h4/s320/everlast-4004-traditional-heavy-bag-40-lb.jpg" width="320" /></a></div><b><u>Warm-up</u></b><br />
Bike 12 miles OUTDOORS...ready...go!<br />
<br />
<b><u>First Combo </u></b><br />
Full Body: 25 Jumping Jacks with 7.5lb DBs<br />
Upper: Bench Press, 1st Set, Upper: 21 Reps, base weight<br />
Full Body: 25 Jumping Jacks with 7.5lb DBs <br />
Upper: Bench Press, 2nd Set, 14 Reps, increased weight<br />
Full Body: 25 Jumping Jacks with 7.5lb DBs <br />
Lift: Bench Press, 3rd Set, 7 Reps, further increased weight<br />
<br />
<u><b>Second Combo</b></u><br />
Core: 15 Leg Raises on Bench <br />
Full Body: 15 Kettle Bell Raises, Front Up/Downs, 45lbs<br />
Core: 15 Leg Raises on Bench <br />
Full Body: 15 Kettle Bell Raises, Front Up/Downs, 45lbs<br />
Core: 15 Leg Raises on Bench <br />
Full Body: 15 Kettle Bell Raises, Front Up/Downs, 45lbs<br />
Core: 10 Ab Wheel Reps<br />
<br />
<u><b>Third Combo</b></u><br />
Core: 15 Ab Wheel Reps<br />
Full/Upper: 30 Left/Right Punching Combos, Heavy Bag<br />
Core: 10 Ab Wheel Reps<br />
Full/Upper: 30 Left/Right Punching Combos, Heavy Bag<br />
Core: 10 Ab Wheel Reps<br />
Full/Upper: 30 Left/Right Punching Combos, Heavy BagRobert Massarellahttp://www.blogger.com/profile/08243885502051040866noreply@blogger.com0tag:blogger.com,1999:blog-7859088585991094641.post-63784120487928728832011-04-26T19:11:00.000-07:002011-11-18T07:39:29.940-08:00WOW (Work Out of the Week)<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKSjafBnBh0yqPCa_2ipGKljKEtiAduoSep6D_LeQb356a5KL84w0yYfn9bGcayf3W8Ogus5SS_PpjNWud5vcTqMiQ4kBI2iiNvD7kP6KBh5K2QbJjBhtJ7ZyCxusJN0Igm52yka0wDM4/s1600/fullbodyworkout.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKSjafBnBh0yqPCa_2ipGKljKEtiAduoSep6D_LeQb356a5KL84w0yYfn9bGcayf3W8Ogus5SS_PpjNWud5vcTqMiQ4kBI2iiNvD7kP6KBh5K2QbJjBhtJ7ZyCxusJN0Igm52yka0wDM4/s400/fullbodyworkout.jpg" width="362" /></a></div>This work-out is called a Continuous Combination.<br />
<br />
<span style="color: #990000;">Continuous</span>, because you do not rest between any of the sets. In a classic weight/strength training session, you would normally rest between sets. Not here. This will improve your endurance while also improving your cardio-respiratory health.<br />
<br />
<span style="color: #990000;">Combination</span>, because it is designed to work the entire body, not necessarily with each individual exercise, but by combining sets that target different parts of the body, it is a full body workout. In order to get maximum performance from each set, and avoid rest periods, the sets are interspersed between Upper, Core, and Lower Body. This gives each major area time to replenish lactic debt while another major area is working. In addition, the combination is further enhanced by integrating Cardio, Weight Lifting, and Pilates into one full body work-out.<br />
<br />
<u><b>Warm-up</b></u><br />
12 Mile Bike Ride OUTSIDE.<br />
50 Jumping Jacks with 7.5lb DBs <br />
<br />
While doing the below Combos, the objective is to have <i>continuous motion</i>. In other words, no resting between any sets or combos.<br />
<br />
<b><u>First Combo </u></b><br />
Upper: Bench Press, 1st Set, 21 Reps, base weight<br />
Core: 15 Leg Raises on Bench<br />
Lift: Bench Press, 2nd Set, 14 Reps, increased weight<br />
Core: 15 Leg Raises on Bench<br />
Lift: Bench Press, 3rd Set, 7 Reps, further increased weight<br />
Core: 15 Leg Raises on Bench<br />
<br />
<u><b>Second Combo</b></u><br />
Upper: 21 Preacher Curls with 20lb DBs<br />
Core: 10 Ab Wheel Reps<br />
Upper: 14 Preacher Curls with 25lb DBs<br />
Core: 10 Ab Wheel Reps<br />
Upper: 7 Preacher Curls with 30lb DBs<br />
Core: 10 Ab Wheel Reps<br />
<br />
<u><b>Third Combo</b></u><br />
Upper: Seated Rows, 21 Reps, 175lbs<br />
Legs: Leg Press, 21 Reps, 220lbs<br />
Upper: Seated Rows, 14 Reps, 190lbs<br />
Legs: Leg Press, 14 Reps, 235lbs<br />
Upper: Seated Rows, 7 Reps, 205lbs<br />
Legs: Leg Press, 7 Reps, 250lbsRobert Massarellahttp://www.blogger.com/profile/08243885502051040866noreply@blogger.com0tag:blogger.com,1999:blog-7859088585991094641.post-58008529563290450252011-04-20T19:46:00.000-07:002011-04-26T07:28:02.054-07:00WOD (Work-out of the Day)30 Jumping Jacks with 10 lb Dumb Bells<br />
30 Wood Chops with 10 Kilo Medicine Ball<br />
30 Sit-ups with 10K Medicine Ball<br />
30 Push-ups<br />
30 Punches (per side) on Heavy Bag<br />
30 Leg Raises from bench<br />
30 Rows (Pulling 190 lbs)<br />
15 Leg Curls with Pilates Ball<br />
30 Curls/Arnold Presses with 25/30 lb DBs<br />
15 Wheel Rolls<br />
30 Dips from Bench<br />
---------------<br />
300 TotalRobert Massarellahttp://www.blogger.com/profile/08243885502051040866noreply@blogger.com0tag:blogger.com,1999:blog-7859088585991094641.post-51021941269172353992011-01-28T07:24:00.000-08:002011-05-11T08:34:48.302-07:00Baked Chicken Tenders and Veggies<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQEtmqtBz7jxXWnPerJgHDn4fS1cCbqwbzU29p2sdS1vcsRSLHqQ8VcQoQyfux2kuCodXqHVf5UcHhHzaQcqRqcr1N7NEaobtXKeId3ClHrwRCD2-NWU8j9VgkbNd4T3WfC-msxHvaBq8/s1600/IMG00183-20110127-1821.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQEtmqtBz7jxXWnPerJgHDn4fS1cCbqwbzU29p2sdS1vcsRSLHqQ8VcQoQyfux2kuCodXqHVf5UcHhHzaQcqRqcr1N7NEaobtXKeId3ClHrwRCD2-NWU8j9VgkbNd4T3WfC-msxHvaBq8/s640/IMG00183-20110127-1821.jpg" width="640" /></a></div>This is a great Primal Meal that is delicious, nutritious, and easy to make. And, it is a great way to reward and replenish your body after a good ride or workout.<br />
<br />
Buy a bunch of Chicken "tenders" when they are on sale. After washing, combine in glass or earthen baking ware with:<br />
<br />
2-3 Tablespoons of Extra Virgin Olive Oil (EVOO)<br />
4 oz Dry White Wine (substitute Red Wine Vinegar for variety)<br />
2 Handfuls of Baby Carrots<br />
2 Chopped Celery Stalks (big chunks)<br />
2 Minced Cloves of Garlic<br />
Sea Salt to taste<br />
2 Sprigs of Fresh Rosemary<br />
<br />
Bake in oven at 350 degrees for 2 hours - first hour covered, the second hour uncovered. Add extra wine if it looks dry.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_AMtoT449zbzwNwZmWhQ4o4sELkPEnAtiJxZ4DfVM7MZ6tKbn-NuYwX_pF5CdXn1SA-ZFSPuClkp1YnBXzfBXYsn326qFuOrRKAYHSo7ytWzefdW8nkK4RruACplRdSDqEHbyPw7i7AE/s1600/IMG00186-20110127-1824.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_AMtoT449zbzwNwZmWhQ4o4sELkPEnAtiJxZ4DfVM7MZ6tKbn-NuYwX_pF5CdXn1SA-ZFSPuClkp1YnBXzfBXYsn326qFuOrRKAYHSo7ytWzefdW8nkK4RruACplRdSDqEHbyPw7i7AE/s400/IMG00186-20110127-1824.jpg" width="400" /></a></div><br />
When nearly done, saute whatever fresh vegetables you have available in fresh garlic and EVOO and serve together.Robert Massarellahttp://www.blogger.com/profile/08243885502051040866noreply@blogger.com0tag:blogger.com,1999:blog-7859088585991094641.post-85695671503961856552011-01-25T19:36:00.000-08:002011-02-17T09:56:29.805-08:00Deaf By Choice?<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8Am0hNC-fcehq4NodzzHSTzeQXvZJAgYZxnjtXV77F1_fpR27CUnn2KYnCIIY7hfojVYpr9kkpJsvWb2QbfyX_q753Z1WdLy7wd_CwBA7bzdiR3veUNuARobT9eovMRDDmmkmU3kp404/s1600/jogger-high-res.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8Am0hNC-fcehq4NodzzHSTzeQXvZJAgYZxnjtXV77F1_fpR27CUnn2KYnCIIY7hfojVYpr9kkpJsvWb2QbfyX_q753Z1WdLy7wd_CwBA7bzdiR3veUNuARobT9eovMRDDmmkmU3kp404/s320/jogger-high-res.jpg" width="303" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHPFkAcksRKxbn46JMPyluEJPIrRKSMLrfL7eAORreVcoCtqvesMbXw3aaPAGLxEG8wBbStsAIw8Bq2mMRCfGoNC8ovGMZQrs8QemCc-7cI0EBztmCqS9gAw5uBiFwN9K6W37gfStpYhI/s1600/running-withipod.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br />
</a></div><i> <b>Do you hear me?</b> Do you care? <br />
</i><i> My lips are moving and the sound's coming out <br />
The words are audible but I have my doubts <br />
That you realize what has been said <br />
You look at me as if you're in a daze <br />
It's like the feeling at the end of the page <br />
when you realize you don't know what you just read <br />
</i><i> What are words for when no one listens anymore? </i><br />
<i> What are words for when no one listens?</i><br />
<i> What are words for when no one listens it's no use talkin' at all? </i><br />
<br />
<i> (Words </i>by Missing Persons)<i> </i><br />
<br />
Today, I want to vent about people who are deaf by choice. If you ride your bike on a shared trail - by bikers, joggers, pedestrians, and dog walkers - you can relate to these 80's lyrics. But, to update the song, the people are not listening because they <i>really</i> can't hear. They can't hear because, from my daily observation, over 90% of those hiking/jogging/dog-walking are deaf, deaf by choice, deaf to their surroundings. The mp3 sounds are blasting so loud their in ears, they simply cannot hear me shouting "passing left" and jump and shake in fearful astonishment as I whiz by on my bike. <br />
<br />
Proper cycling etiquette requires that while passing, you do it on the left AND you warn those you are passing with a loud, audible warning, like "Bike Left". This is very important, if you want to avoid a mishap. It is also common courtesy to let them know you are coming so you don't startle an unsuspecting person, nearly giving them a heart attack when you are right upon them. <br />
<br />
But, how can I warn you if you are not listening? If you cannot hear me? In fact, it is not just me you can't hear, you can't hear anything around you! Not hearing your surroundings can be hazardous to your physical health.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYaHkN5Zl7HYUX_pZrDlE6G2SGafQ-8lpk3T69XTIEFYb1dqzJ_TC9mmDMyHiNRKV39ntM5c4xnP69Jbi-OZQ7YUQ_DEU0vYaEmyXxH0NdYfWeXMbuchegOtuOt3ktd3qfo3qJ1-0iCvI/s1600/darryl-hannah-clan-of-the-cave-bear_l1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYaHkN5Zl7HYUX_pZrDlE6G2SGafQ-8lpk3T69XTIEFYb1dqzJ_TC9mmDMyHiNRKV39ntM5c4xnP69Jbi-OZQ7YUQ_DEU0vYaEmyXxH0NdYfWeXMbuchegOtuOt3ktd3qfo3qJ1-0iCvI/s400/darryl-hannah-clan-of-the-cave-bear_l1.jpg" width="400" /></a></div><br />
But, it can be harmful to your mental health as well.<br />
<br />
So, here is my primal point...<br />
<br />
Fitness isn't just about diet and exercise and the body. It is about the mind and its health as well. Silence and meditation can nurture peace of mind. And while "silence is golden", it doesn't have to be the result of impaired hearing.<br />
<br />
When did so many of us lose the ability to appreciate the sounds of nature? How can a person go for a walk on a trail along a stream and not want to enjoy the trickle of the water, the singing of the birds, the wisp of the wind through the trees? This is the Primal Theater of our ancestors and so many choose to block it out. Our ears and our minds evolved to be at home with it and with it we can find so much relaxation and peace.<br />
<br />
My Primal Commute is often the highlight of my day. Not only am I working my body out in the open air, I am also in a sort of meditative state....no music, no news, no talk radio. Free of that noise, I can think, solve problems, remember, forget.<br />
<br />
<div style="text-align: center;"> *************************************</div><br />
Post log - I had an mp3 player once - I dropped it as I was crossing a major road and it was smashed by a passing truck. What a blessing!<br />
<i> </i>Robert Massarellahttp://www.blogger.com/profile/08243885502051040866noreply@blogger.com0tag:blogger.com,1999:blog-7859088585991094641.post-43469291422113645792011-01-24T06:53:00.000-08:002011-01-26T06:00:45.765-08:00Easy, Tasty Primal MealThere are many Primal (Paleo/Evolutionary) Recipes in the Blogosphere. However, some can get a bit complicated. But, they don't have to be. Remember, our Paleolithic ancestors didn't have a state-of-the-art, designer kitchen. But, they had fire. So, my favorite form of Primal eating is grilled meat, fish, and/or veggies cooked on natural lump <a href="http://www.bbqreport.com/archives/barbecue/2005/07/19/the-grillers-guide-to-charcoal-briquets/">wood charcoal (NOT briquettes</a> or gas).<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr9gPRhiznTAMo0Q4hLNN2lSZjG6AhpYQT6N-I8U1kYoXfazMZ8TFFgkUVK-pOzONSXznnFUZQzC54Eh3PZuovYCeRSBOlDTo_AXKjnF9IPnNxtc_WnOVqtMkH9GhcgzicMg-4J5uraeg/s1600/IMG00178-20110121-1833.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr9gPRhiznTAMo0Q4hLNN2lSZjG6AhpYQT6N-I8U1kYoXfazMZ8TFFgkUVK-pOzONSXznnFUZQzC54Eh3PZuovYCeRSBOlDTo_AXKjnF9IPnNxtc_WnOVqtMkH9GhcgzicMg-4J5uraeg/s640/IMG00178-20110121-1833.jpg" width="640" /></a></div><br />
Here's a great meal I had Friday night after a long, cold and windy, trek home from work on my <a href="http://en.wikipedia.org/wiki/Cyclo-cross_bicycle">cyclo-cross bike</a>. It is a lightly seasoned T-Bone steak cooked over hot coals and a mix of fresh, delicious vegetables sauteed in garlic and extra virgin olive oil. Now, I did push the Primal envelope a bit by also including as my fruit, a nice glass of fermented <a href="http://www.theitalianwineconnection.com/International_Grape_Varieties/Sangiovese.php">Sangiovese</a> berries from Tuscany! ;-)<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV2zbktrA2D5zK25lOZcchK67u_O6jJIhZoTCFWAxckAwWnFgfwKcXU-lVeC9basPhHsgKPfGNPs8TZF5IH6kM12Y1cYicXhRkm8H16bdgDpIHWJyB-bPEFHuVnVvbU1tfqz4R44saSWg/s1600/sasso-al-poggio-toscana-piccini-2004.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV2zbktrA2D5zK25lOZcchK67u_O6jJIhZoTCFWAxckAwWnFgfwKcXU-lVeC9basPhHsgKPfGNPs8TZF5IH6kM12Y1cYicXhRkm8H16bdgDpIHWJyB-bPEFHuVnVvbU1tfqz4R44saSWg/s400/sasso-al-poggio-toscana-piccini-2004.jpg" width="260" /></a></div>Robert Massarellahttp://www.blogger.com/profile/08243885502051040866noreply@blogger.com0tag:blogger.com,1999:blog-7859088585991094641.post-75988589349968616632011-01-21T19:25:00.000-08:002011-01-26T06:01:59.986-08:00Self-Generated Brrrrrrrrrrr FactorIt was 20 degrees F when I left for work on my bike this morning. But that number doesn't tell the whole story. Taking into account the self-generated wind a biker creates by moving through the air, the chill factor made it feel like 3 degrees F. Brrrrrrrrrrrrrr!<br />
<br />
Here is a great chart you can use to determine your daily Chill Factor:<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIrqyJycYxfmylGKzkPavS9cZyKLInk5lM7t8iWPXm2pZ_DgRxfIY3Bt9BfzUy7ii8EkSOcFfNn_55l8JTsom0AWPwyJ7NzFgRKp1x6cH_-NoraDlwyoL0HA-3D1MDVPwQXxi1aUxINKg/s1600/windchillchart.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="416" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIrqyJycYxfmylGKzkPavS9cZyKLInk5lM7t8iWPXm2pZ_DgRxfIY3Bt9BfzUy7ii8EkSOcFfNn_55l8JTsom0AWPwyJ7NzFgRKp1x6cH_-NoraDlwyoL0HA-3D1MDVPwQXxi1aUxINKg/s640/windchillchart.gif" width="640" /></a></div><br />
To be exact, you need to add/subtract the headwind/tailwind during your trip to get the actual chill factor. For example, if it is 20 degrees, you are averaging 15mph, and you have a 10mph headwind (as I did today), then the wind to use is actually 25mph. If you have a 10mph tailwind, then use 5mph in the calculation.Robert Massarellahttp://www.blogger.com/profile/08243885502051040866noreply@blogger.com0tag:blogger.com,1999:blog-7859088585991094641.post-15057895630763250342011-01-19T19:29:00.000-08:002011-06-14T07:38:22.768-07:00Primal Fitness, Primal CommuterAre you ready for the news? I've lost over 100 pounds! That's right. You read correctly. But, I've never been 100 pounds over-weight. So, then, how could I have lost <span style="font-style: italic; font-weight: bold;">over</span> 100 pounds? It's simple - I lost it during a period of 15 years. Or, as my wife puts it, "With all the weight you've gained and lost over the years, <span style="font-weight: bold;">you've lost a </span><span style="font-style: italic; font-weight: bold;">whole person</span><span style="font-weight: bold;">!</span>" She's right. And, it got me thinking...<br />
<br />
I'm sick and tired of dieting! I'm tired of losing weight...only to gain it back in the winter, or the following year, or in two years. But, always, it comes back. And, each time it comes back, and the older I get, the harder and the longer it takes to lose it again....and again.....and again.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4UevxWYKDjra_6lvGkhvIR4eh7X4kII3FPAS4C2nC2RWDijdNQg7pVWpvXz0Yy7s0vi-ltBiYkFwhrbWxNsYB22Icgk6rWaqA0AxbQOdV_o8jVHDON7Xkx04cV3-34p2-bJ0p7Den6uU/s1600/sisyphus1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="392" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4UevxWYKDjra_6lvGkhvIR4eh7X4kII3FPAS4C2nC2RWDijdNQg7pVWpvXz0Yy7s0vi-ltBiYkFwhrbWxNsYB22Icgk6rWaqA0AxbQOdV_o8jVHDON7Xkx04cV3-34p2-bJ0p7Den6uU/s400/sisyphus1.jpg" width="400" /></a></div>I'm like Sysphus, slowly, painfully pushing that boulder up the mountain, only to lose it at the summit, losing it and all my progress, letting it roll back down to the valley, where I must resume pushing it back up the mountain, covering ground I've conquered countless times before.<br />
<br />
STOP! That's it. I'm finished dieting. It's over. From this point on, I'm doing what many experts agree is the only way to lose weight and keep it off - stop dieting. That's because putting yourself in the mindset that "I'm on a diet" implies that someday, hopefully soon, I'll be OFF the diet. Eating one way today, but differently next week or next month. Ah, but there's the rub. Once you stop dieting, the eternal recurrence of the weight gain/loss cycle resets and rages on.<br />
<br />
The solution is to change your mind and your lifestyle, permanently. Establish new eating habits and fitness routines<b><i> t</i><i>hat you will use for the rest of your life, not the rest of this month</i></b>.<br />
<br />
What's that? Easier said than done? Agreed. But you can stack the deck in your favor with knowledge and with an all encompassing framework and approach to health and wellness that makes it easier, almost second nature, to apply. The unifying viewpoint that pulls it all together is <span style="font-style: italic; font-weight: bold;">Primal Fitness</span>.<br />
<br />
Primal Fitness is a philosophy based on Anthropology, Biology, Genetics, History, Kinesiology, and Anatomy that at its very core states that our bodies, genetically speaking, are identical to our pre-historic, <i><b>pre-agricultural</b></i> ancestors. Biologically speaking, we are all cavemen! So, we need to work and feed our bodies like cavemen. Therefore, the more consistently we consume macro-nutrients (Protein, Fat, and Carbohydrates) with the pre-agricultural period and the more we exercise our bodies in ways a Paleolithic man would have, the healthier and happier we'll be - in body and mind. We'll feel better, look leaner, think more clearly, sleep deeper, and be, overall, healthier.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvVzWQjAeAa2xpFHFfN1s7OvirX9MPkayOhj1HmwTpfKhGXvypK9TiS0ARiRaeDFGVxR-BHZbfbP1gdFpBGRBFrpCTNawQjLmpzd3uUk8fiCcCqOaTAqS1FUmLUuOFvVfrjS6dtNBWFnw/s1600/arts_tenthousandbc_392.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvVzWQjAeAa2xpFHFfN1s7OvirX9MPkayOhj1HmwTpfKhGXvypK9TiS0ARiRaeDFGVxR-BHZbfbP1gdFpBGRBFrpCTNawQjLmpzd3uUk8fiCcCqOaTAqS1FUmLUuOFvVfrjS6dtNBWFnw/s400/arts_tenthousandbc_392.jpg" width="400" /></a></div><br />
One of the keys to Primal Fitness is to use your own body - your muscle structure and energy stores - to transport yourself from one location to another. Our biological ancestors did not have planes, trains, or automobiles to travel. Instead, <i><b>they used their legs</b></i>. And, so, I too use my legs to do my version of hunting and gathering (going to work): I commute on my bicycle. This keeps my body in motion, my mind alert, my senses out in the elements, my heart and lungs in great shape. Like my ancient, genetically identical ancestors, I am working my body on a daily basis in order to gain my sustenance. <br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8-eR2o3drwPZ-O8i5AbnVult_vNLzG6A0XDEMJZW7lZIyOH_a2a8JnOoDk0hFKdT9E9ZWj6vdZsZ93EpF6yS67swot-XfyFKSwjE8rwmyIV21K2DtZUG9Y91ulywIZ9CSywHVFKyqFyQ/s1600/PrimalCommuter.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="198" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8-eR2o3drwPZ-O8i5AbnVult_vNLzG6A0XDEMJZW7lZIyOH_a2a8JnOoDk0hFKdT9E9ZWj6vdZsZ93EpF6yS67swot-XfyFKSwjE8rwmyIV21K2DtZUG9Y91ulywIZ9CSywHVFKyqFyQ/s400/PrimalCommuter.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLZx9zKeY4sKd0H4HwODt0ovkIuyJM3SgDPaPlWYtLzM9YwQNo9XW8DtpV_rZBzMcNwwTQTqzmXWrMQ6VE1_YgDgN7N4kWEX5ClZorOZYUygU5QEpkwVkcQnabPjYluAfntTCUejMQJlc/s1600/evolution2bike.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br />
</a></div> More to come in future posts.Robert Massarellahttp://www.blogger.com/profile/08243885502051040866noreply@blogger.com1tag:blogger.com,1999:blog-7859088585991094641.post-7615497801020519922011-01-07T08:25:00.000-08:002011-01-07T08:25:30.121-08:002010 Tally<div class="MsoNormal"><span style="font-family: Arial; font-size: small;"><span style="font-family: Arial;">For 2010 my totals for bicycle commuting were:</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial; font-size: small;"><span style="font-family: Arial;">5403 Miles</span></span></div><span style="font-family: Arial; font-size: x-small;"><span style="font-family: Arial; font-size: 10pt;"><span style="font-size: small;">214 Days</span></span></span><div class="MsoNormal"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMiTg0KlN_HExON-v9wUZFDPtoyJpeXzJmSrvqK513YMIRJnLSKFnQ_4ktf3AZ7cN2s_oicNT27Olhwem7D1aIGi8r_oB8RgeewaVOTKvs5meSrbRJpICS563AgaiOedfZhtwqN5fAMjU/s1600/2010CommuterTotals.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="387" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMiTg0KlN_HExON-v9wUZFDPtoyJpeXzJmSrvqK513YMIRJnLSKFnQ_4ktf3AZ7cN2s_oicNT27Olhwem7D1aIGi8r_oB8RgeewaVOTKvs5meSrbRJpICS563AgaiOedfZhtwqN5fAMjU/s640/2010CommuterTotals.JPG" width="640" /></a></div><div class="MsoNormal"><span style="font-family: Arial; font-size: x-small;"><span style="font-family: Arial; font-size: 10pt;"><span style="font-size: small;"> </span></span></span></div>Robert Massarellahttp://www.blogger.com/profile/08243885502051040866noreply@blogger.com0tag:blogger.com,1999:blog-7859088585991094641.post-67550895670685123352011-01-06T20:20:00.000-08:002011-01-26T06:25:41.132-08:00Scenes Along the Bike Trail Home<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4h1JDwA8oCxJRma18cd_XPZzkD7SWlfPILYvGxToammmeBB7IFUJ91r7_uf7O3iyHvddZtD8qM39nu0HpBl5MoNLgd11bbshDMNPQiuKLGBqFZYjEDq_7Av5jWlENoVeuV9SVrThPW8g/s1600/IMG00169-20110106-1250.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4h1JDwA8oCxJRma18cd_XPZzkD7SWlfPILYvGxToammmeBB7IFUJ91r7_uf7O3iyHvddZtD8qM39nu0HpBl5MoNLgd11bbshDMNPQiuKLGBqFZYjEDq_7Av5jWlENoVeuV9SVrThPW8g/s640/IMG00169-20110106-1250.jpg" width="640" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijPZUXE85KjlYjylWMnZQC-MU64MVFjpFk28aoEjvX6OD-08DqEJ7G6dLNiagA5znjXCSa9YmDVdTfC9fKWoHlp5JnbwCkPb6LKV4-XRfEO-XcFou-e6RU1Dycv4ZEJAekQMBQlN7MWzk/s1600/IMG00168-20110106-1249.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijPZUXE85KjlYjylWMnZQC-MU64MVFjpFk28aoEjvX6OD-08DqEJ7G6dLNiagA5znjXCSa9YmDVdTfC9fKWoHlp5JnbwCkPb6LKV4-XRfEO-XcFou-e6RU1Dycv4ZEJAekQMBQlN7MWzk/s640/IMG00168-20110106-1249.jpg" width="640" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPKrT16KdVNT82yBB-Cs8_gESK_X3nlXY5dovXNWToKOj9nekAoIwpGC7H-89mo8G3Hlmt2bEuDRceI6KjEaWVNobv5tmtRhxbNpE_3p4NkCBgYSTEcmOrLCnSc_yiqbLZti5KuRuD9gA/s1600/IMG00165-20110106-1246.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPKrT16KdVNT82yBB-Cs8_gESK_X3nlXY5dovXNWToKOj9nekAoIwpGC7H-89mo8G3Hlmt2bEuDRceI6KjEaWVNobv5tmtRhxbNpE_3p4NkCBgYSTEcmOrLCnSc_yiqbLZti5KuRuD9gA/s640/IMG00165-20110106-1246.jpg" width="640" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjn2QW71pRVcZap90e-grFlx-kZDEINScIx8wMjdiGQMt4UIyVVs99Jv8kwgndetzr-KwMzFKVoq_-idJMIbc4zBjZWlkeKKlIcRfBRYLtBLllv8rYh1pulHuMEZK4_lv9T1-zraC5hJ4g/s1600/IMG00166-20110106-1246.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjn2QW71pRVcZap90e-grFlx-kZDEINScIx8wMjdiGQMt4UIyVVs99Jv8kwgndetzr-KwMzFKVoq_-idJMIbc4zBjZWlkeKKlIcRfBRYLtBLllv8rYh1pulHuMEZK4_lv9T1-zraC5hJ4g/s640/IMG00166-20110106-1246.jpg" width="640" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhz23hvyaQsoPKr0y4mHSbT6ZPMuMli2kXUBWL5TuwrrgEboeAA9mxMCebN_opouCE3M9jAlO3yJJ2jcGmA5HtDi0HpiDpUzxnR79LOyWCYZT4YfuOi0V5vzuDeJ-GadfeA_ratWt08k7c/s1600/IMG00167-20110106-1247.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhz23hvyaQsoPKr0y4mHSbT6ZPMuMli2kXUBWL5TuwrrgEboeAA9mxMCebN_opouCE3M9jAlO3yJJ2jcGmA5HtDi0HpiDpUzxnR79LOyWCYZT4YfuOi0V5vzuDeJ-GadfeA_ratWt08k7c/s640/IMG00167-20110106-1247.jpg" width="640" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSe9T5_mnJpcAn3QndJoA02YCML2ZBmJJ8tlC7GCPBvIhXU7rOcNI6A6sEM8xfOYeJM_5m5Hkyz5aJDTCCDao-OIKGDaiBLsyTPfzHhE5DncR4XijP4CUZnWFK672J9jW-jJHqc1L_Gsc/s1600/IMG00160-20101231-1610.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSe9T5_mnJpcAn3QndJoA02YCML2ZBmJJ8tlC7GCPBvIhXU7rOcNI6A6sEM8xfOYeJM_5m5Hkyz5aJDTCCDao-OIKGDaiBLsyTPfzHhE5DncR4XijP4CUZnWFK672J9jW-jJHqc1L_Gsc/s640/IMG00160-20101231-1610.jpg" width="640" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXgWvmMr9r8DYEkowEquZEK2q8qatIySbVJF7xPv0XB5Fyw_3SoW3ls9Vc4KVHrfzQI5p7Wn6iu5yQz3KJr5EBmafVrXeUWSyrJEYnvP7voeAxwenerkUtPVWH4tGBSuZrYNktsCpocek/s1600/IMG00157-20101231-1609.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXgWvmMr9r8DYEkowEquZEK2q8qatIySbVJF7xPv0XB5Fyw_3SoW3ls9Vc4KVHrfzQI5p7Wn6iu5yQz3KJr5EBmafVrXeUWSyrJEYnvP7voeAxwenerkUtPVWH4tGBSuZrYNktsCpocek/s640/IMG00157-20101231-1609.jpg" width="640" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLQdzxNLak9k9mDU5EhBW6T87Tqm2IAXOb7OVZTcddMvk_Nn_TdfvEYQFjgoM_e5BX77kBKXoQoxG403N8Nr6Qp3AzFGAtjQoyCfzRiKz9ri08fbZJa4zS1B5fsUJ5yQH8tnLgguXjPmg/s1600/IMG00158-20101231-1609.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLQdzxNLak9k9mDU5EhBW6T87Tqm2IAXOb7OVZTcddMvk_Nn_TdfvEYQFjgoM_e5BX77kBKXoQoxG403N8Nr6Qp3AzFGAtjQoyCfzRiKz9ri08fbZJa4zS1B5fsUJ5yQH8tnLgguXjPmg/s640/IMG00158-20101231-1609.jpg" width="640" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGeyQb-8zZOVWqLkMYqPUERqOKL1iOClnKzXGctAtyfhbZ9rO6kjWwleITdjvNGkNCpv0yF3niReR1_pUD8ekCx10yPhJXEGWMQrAa56mySve7Pj_9K-5O_Qxno2he6UmnExvpHT5NrSE/s1600/IMG00107-20101108-1241.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGeyQb-8zZOVWqLkMYqPUERqOKL1iOClnKzXGctAtyfhbZ9rO6kjWwleITdjvNGkNCpv0yF3niReR1_pUD8ekCx10yPhJXEGWMQrAa56mySve7Pj_9K-5O_Qxno2he6UmnExvpHT5NrSE/s640/IMG00107-20101108-1241.jpg" width="640" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE71wyIafOWHqJ2rZosvaQVzOQf30YTl_wvDzws90HSRWRuOOT6H7qx5EEtiLn7IXuzsXUPe4gzWxfEiK6zUU1rvhh0KgOViz1YvA7MvpbemvMRwJ81hOEb9iT3NmOhf7U47V_5DhjEV0/s1600/IMG00035-20100813-1715.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE71wyIafOWHqJ2rZosvaQVzOQf30YTl_wvDzws90HSRWRuOOT6H7qx5EEtiLn7IXuzsXUPe4gzWxfEiK6zUU1rvhh0KgOViz1YvA7MvpbemvMRwJ81hOEb9iT3NmOhf7U47V_5DhjEV0/s640/IMG00035-20100813-1715.jpg" width="640" /></a></div>Robert Massarellahttp://www.blogger.com/profile/08243885502051040866noreply@blogger.com0tag:blogger.com,1999:blog-7859088585991094641.post-87243128566017161122010-08-17T06:55:00.000-07:002010-08-17T09:28:03.811-07:00100 Degrees? No Problem!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6L3AzE7deHmUAWJJrk-KU_Ds64mrOF-XHsqA4pCnwLjqAo4S6AlrvH2-U12mFVc5h7bj1biPhuDWxc_91aW9220tr2PRaEb7Pm-RoreIeVJKh01Qn0LYuRH8U_G4Sk9HX6gZy1Y3F75I/s1600/summersun.png"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 334px; height: 332px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6L3AzE7deHmUAWJJrk-KU_Ds64mrOF-XHsqA4pCnwLjqAo4S6AlrvH2-U12mFVc5h7bj1biPhuDWxc_91aW9220tr2PRaEb7Pm-RoreIeVJKh01Qn0LYuRH8U_G4Sk9HX6gZy1Y3F75I/s400/summersun.png" alt="" id="BLOGGER_PHOTO_ID_5506409303548475538" border="0" /></a>Since I've received so many comments from so many people about riding in the Summer heat (and how unbelievable it is), I feel like a post is warranted.<br /><br />At this point, I have the same response: "I'll take 100 degrees over 30 degrees ANY DAY!" Surprisingly, most people look puzzled when I make this claim. NO, I'm not bragging or acting macho or doing it for shock effect. The fact is it is true - riding in the heat (95F or above) is much more enjoyable than riding in the cold (39F or below).<br /><br />Here is a short list of reasons why:<br />1) In the heat, moving along in the open air on a bike at 18-20 mph is like having your own, giant portable fan to cool you down.<br />2) Conversely, moving through the open, very cold air, at 18-20 mph generates your own micro-climate wind chill effect that makes you feel much colder!<br />3) Riding in the heat, your muscles are warm and flexible, ready to crank it up. Riding in the cold, it takes much longer to warm up the muscles and the body just seems like it is less enthusiastic about strenuous exercise and would rather stay under the warm covers.<br />4) Clothing! Do I need to go through the list of what's needed on a cold winter day? Layers of clothing, ski mask, special gloves, shoe covers, etc. And you might not need all you wore in the morning on the return home, so you are lugging a heavier backpack on the way home.<br />5)Plus, it takes longer to get ready before a cold weather ride and longer to change when the ride ends.<br />6)Oh, and did I mention ice, snow, cold rain, heavy winds, frost bite, and chapped lips?<br />7)On hot days, it is simple - wear as little as possible and get a tan. :-)<br /><br />I'm not trying to talk anyone out of riding in the Winter...I do it every year. But, hopefully, this will eliminate some of the confusion over why riding in the heat trumps riding in the cold.Robert Massarellahttp://www.blogger.com/profile/08243885502051040866noreply@blogger.com0tag:blogger.com,1999:blog-7859088585991094641.post-561964646227817462010-03-01T07:31:00.000-08:002010-08-17T09:34:26.808-07:00The Curse of the Groundhog<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8IfaNyyWgGxi2MZ5UcQQEV0VFDN6blBwfG83AEB09O1Lj8cFDHnhzJX2kndv1_NlTHTLeQZK38juhvy8OOwDYhhKeiQa-8ZLPe4LZENYHAWQzWjBGS0sEMjqeDNxMgDNeKMIIf_AoJmQ/s1600/bicycle-in-snow.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 272px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8IfaNyyWgGxi2MZ5UcQQEV0VFDN6blBwfG83AEB09O1Lj8cFDHnhzJX2kndv1_NlTHTLeQZK38juhvy8OOwDYhhKeiQa-8ZLPe4LZENYHAWQzWjBGS0sEMjqeDNxMgDNeKMIIf_AoJmQ/s400/bicycle-in-snow.jpg" alt="" id="BLOGGER_PHOTO_ID_5506417419749852946" border="0" /></a>Had beautiful weather this weekend in Dallas...both days were over 60 degrees.<br /><br />But, this Monday morning? 43 degrees and raining. I punched through the mess and made it to work on my bike, but I have to admit, I sure was wishing it was like the weekend.<br /><br />I know from the posts from my group, USAcommute, that my fellow commuters are getting tired of this cold, crappy weather. Of course, many of them are dealing with much colder temperatures than I am here in North Texas (some even riding in the snow), but still it's been unseasonably cold here. Hopefully, the curse of the groundhog will end soon and warm sunny days will soon be here.Robert Massarellahttp://www.blogger.com/profile/08243885502051040866noreply@blogger.com0tag:blogger.com,1999:blog-7859088585991094641.post-68543714306303334712009-11-30T06:46:00.000-08:002011-01-24T08:10:57.655-08:00Heels On Wheels!<div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUY7Z3qUCC0-h8IXk3TE35rilQUW3PZXDySLL9pu-6RDIwAxlI-ZRJPGUUTukCIPCKPvrHmG-YOBkTaLeBdyh8iIdpNDMQKWWbr0gA1wogVfSUSQuG0-zh3BOe5zL9waWfq6YRemCDdTo/s1600/heelsonwheels.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" height="640" id="BLOGGER_PHOTO_ID_5409955939898549922" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUY7Z3qUCC0-h8IXk3TE35rilQUW3PZXDySLL9pu-6RDIwAxlI-ZRJPGUUTukCIPCKPvrHmG-YOBkTaLeBdyh8iIdpNDMQKWWbr0gA1wogVfSUSQuG0-zh3BOe5zL9waWfq6YRemCDdTo/s640/heelsonwheels.JPG" style="display: block; height: 400px; margin: 0px auto 10px; text-align: center; width: 266px;" width="425" /></a>Didn't think utility bicycling could be chic? Check this out!</div><div style="text-align: center;"><b><span style="font-size: 180%;"><a href="http://www.copenhagencyclechic.com/">CYCLE<span style="font-style: italic;">CHIC</span></a></span></b><br />
and this: <span class="Apple-style-span" style="font-size: small;"><a href="http://www.refinery29.com/under_the_influence/hot_wheels_cruising_the_cooles.php">HOT WHEELS</a></span></div>Robert Massarellahttp://www.blogger.com/profile/08243885502051040866noreply@blogger.com0tag:blogger.com,1999:blog-7859088585991094641.post-37809835408811663162009-10-09T21:58:00.000-07:002010-08-17T10:33:42.833-07:00Morning Rain<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhws89YInu7BVvQjM4zssruOBEeYcVSJTcB26s02md3PbTvMY-Mk4B9Jm3u_VXkxX-tugRrZ-Gt3Z6O9wD5ORYon8ufcGWaCVrUavXzHmSnf5SYmxiHV2IVKgrffFqjLbbqZBf7umV8R0o/s1600-h/bikerain.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 226px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhws89YInu7BVvQjM4zssruOBEeYcVSJTcB26s02md3PbTvMY-Mk4B9Jm3u_VXkxX-tugRrZ-Gt3Z6O9wD5ORYon8ufcGWaCVrUavXzHmSnf5SYmxiHV2IVKgrffFqjLbbqZBf7umV8R0o/s400/bikerain.jpg" alt="" id="BLOGGER_PHOTO_ID_5390664715857407762" border="0" /></a>It rained, no, it poured all last night and this morning and was in the low 50's. But, I rode my bicycle into work anyway. Not only did I ride in, I loved it! So, my co-workers are convinced that I'm crazy. It's amazing how many of them said, "I can't believe you actually rode in today! You're crazy!" To which I contentedly responded, "I can't imagine <span style="font-style: italic;">not</span> riding in on a day like today".<br /><br />Admittedly, they can't understand, but riding on a day like today is special, something to relish. Being out in the elements you feel especially alive as others huddle in the sealed comfort of their motor vehicles. The rain tapping its melodious, almost hypnotic tune on the canopy of the trees, the roaring of the stream nearly bursting over its banks, the red flash of the cardinal skirting through the brush. How peaceful, how serene! Chisholm Trail in Plano was particularly enjoyable.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHDQxejVzAvdr8B5sx6ouiabtAyox1vkxY2CrB66b-E0H2HsvyR1_Yn5OHrR-yPHFzg2W_UfHCpst-iaGU_lFEHEJqtIm-Zte3hLEB3eWi27wRO_siEGkHZ6pvd04ZjBEMyoNpi-SNvM8/s1600-h/raindrop.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 243px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHDQxejVzAvdr8B5sx6ouiabtAyox1vkxY2CrB66b-E0H2HsvyR1_Yn5OHrR-yPHFzg2W_UfHCpst-iaGU_lFEHEJqtIm-Zte3hLEB3eWi27wRO_siEGkHZ6pvd04ZjBEMyoNpi-SNvM8/s400/raindrop.jpg" alt="" id="BLOGGER_PHOTO_ID_5390664905852194130" border="0" /></a>Of course, having the right equipment makes all the difference - high viz rain jacket, warm layers underneath, water proof gloves, rain cap for helmet, yellow colored protective lens for eye protection and better vision on dark days, some form of waterproof protection for feet (I use a combo of galoshes and gators), and bright lights.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkHVhfk-YD1PS1NFDBL0E6iseE14496m7KwK3SSWE1VkprW1T-yNJWKGl5trt0vbQAMTpQ4mzuFfVTitC8x66KkkJADh9y3EivjY-f4V4NVatlf36K6k3NjnvZ003bXeOfIGyAIl7pndI/s1600-h/yellowmframes1.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 310px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkHVhfk-YD1PS1NFDBL0E6iseE14496m7KwK3SSWE1VkprW1T-yNJWKGl5trt0vbQAMTpQ4mzuFfVTitC8x66KkkJADh9y3EivjY-f4V4NVatlf36K6k3NjnvZ003bXeOfIGyAIl7pndI/s400/yellowmframes1.JPG" alt="" id="BLOGGER_PHOTO_ID_5390666320033256754" border="0" /></a>Ok, so maybe I have become a bit touched about biking - but morning's like this one are something to look forward to!Robert Massarellahttp://www.blogger.com/profile/08243885502051040866noreply@blogger.com1tag:blogger.com,1999:blog-7859088585991094641.post-43696002914001989592009-10-01T19:22:00.000-07:002010-08-17T10:34:07.541-07:00Summer's Gone<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzy7ez8qkY_dUVUEtJNj__xiPywA22L01vf_p9AMFippd1_fGVqWjEArbZGXbgO72uPUTff8rqPTdAN10OYY-ZB5nPDY3IX55wntdbOKd9ArtGOH-rQI0-4B6lDICuNEsYc2WHq5UbaDA/s1600-h/WTPVeryBlusteryDay.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 412px; height: 332px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzy7ez8qkY_dUVUEtJNj__xiPywA22L01vf_p9AMFippd1_fGVqWjEArbZGXbgO72uPUTff8rqPTdAN10OYY-ZB5nPDY3IX55wntdbOKd9ArtGOH-rQI0-4B6lDICuNEsYc2WHq5UbaDA/s400/WTPVeryBlusteryDay.jpg" alt="" id="BLOGGER_PHOTO_ID_5387730691510468834" border="0" /></a><p>It's October and, yes, the heat is gone. So, start checking your winter gear and make friends with Mr. Wind...he'll be around for a while. When I rode into work this morning through the blustery wind, I couldn't get this song out of my head. Wonder why?</p><p> <img src="http://www.dorba2.com/sites/all/modules/smileys/packs/Roving/wink.png" title="Wink" alt="Wink" class="smiley-content" /></p> <p style="font-style: italic;">Summer soft ....<br />Wakes you up with a kiss to start the morning off<br />In the midst of herself playing Santa Claus<br />She brings gifts through her breeze</p> <p style="font-style: italic;">Morning rain ....<br />Gently plays her rhythmns on your window pane<br />Giving you no clue of when she plans to change<br />To bring rain or sunshine</p> <p style="font-style: italic;">And so you wait to see what she'll do<br />Is it sun or rain for you<br />But it breaks your heart in two<br />When you find it's October<br />And she's gone<br />And she's gone<br />Summer's gone<br />Taking with her summer's play</p> <span style="font-style: italic;">Winter wind....</span> <span style="font-style: italic;"> Whispers to you that he wants to be your friend</span> <span style="font-style: italic;"> But not waiting for your answer he begins</span> <span style="font-style: italic;"> Forcing dangers way with his breeze</span><br /><br />- From Stevie Wonder's "Summer Soft"Robert Massarellahttp://www.blogger.com/profile/08243885502051040866noreply@blogger.com0tag:blogger.com,1999:blog-7859088585991094641.post-88227421644038630282009-09-30T06:40:00.001-07:002011-02-17T09:50:52.276-08:00Top Bicycle Movies<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_KQHqm0tfxsdYjcDKL-Z4G6giCk4R_nSIVxInhhA1hizT61oNoGWrmP-1vXk8_xQoZ6KovMCSjnc2sJY329dzXocRGr7xl9jZ5gFrFY_MOY_zaMRKdWrAmWSSenNrpxzeY7orkp32844/s1600-h/Breaking+Away+pic+3.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5387255065788972962" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_KQHqm0tfxsdYjcDKL-Z4G6giCk4R_nSIVxInhhA1hizT61oNoGWrmP-1vXk8_xQoZ6KovMCSjnc2sJY329dzXocRGr7xl9jZ5gFrFY_MOY_zaMRKdWrAmWSSenNrpxzeY7orkp32844/s400/Breaking+Away+pic+3.jpg" style="cursor: pointer; display: block; height: 219px; margin: 0px auto 10px; text-align: center; width: 400px;" /></a>1 - Breaking Away<br />
2 - The Flying Scotsman<br />
3 - Pee Wee's Big Adventure<br />
4 - American Flyers<br />
5 - Bicycle Thief<br />
6 - 2 Seconds<br />
7 - Beijing Bicycle<br />
8 - Quick Silver<br />
9 - Il Postino<br />
10 - Take Out<br />
<br />
If you have a favorite that's not on this list, please submit in comments section. Thanks!Robert Massarellahttp://www.blogger.com/profile/08243885502051040866noreply@blogger.com0tag:blogger.com,1999:blog-7859088585991094641.post-78639003229231443582009-09-24T20:38:00.000-07:002010-08-17T10:34:32.923-07:00Ready to Start Commuting by Bicycle?<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih65XPVN02Z0Vsx-Q2Y45dm6LQTbZ89Swf5BecdPptxV_PQQS5qfxP8Vnr0Ci8PGeTaGkHjqt6uJM74tsZr0zQS97brCl77u8neRDBwK3ueUq8QrsGzREb3aTDOesQOGKD-CIQHLejWrM/s1600-h/bike_to_work.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 345px; height: 273px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih65XPVN02Z0Vsx-Q2Y45dm6LQTbZ89Swf5BecdPptxV_PQQS5qfxP8Vnr0Ci8PGeTaGkHjqt6uJM74tsZr0zQS97brCl77u8neRDBwK3ueUq8QrsGzREb3aTDOesQOGKD-CIQHLejWrM/s400/bike_to_work.jpg" alt="" id="BLOGGER_PHOTO_ID_5385122484743956082" border="0" /></a>Are you ready to start commuting by bicycle? If so, there are many basic considerations:<br /><br />- Route: Is it safe, practical, timely, enjoyable?<br />- Equipment: Bike? Bad Weather Gear? Tools for Repairs? Lighting? Water Bottle? etc<br />- Clothing: Appropriate, functional apparel to use in all four season where you live?<br />- Helmet: This is NOT a question, this is a requirement! OK, you can decide on the color.<br /><br />These questions just scrim the surface. Once you decide to commute to work by pedal power, you'll have to experiment and see what works for you.<br /><br />Here's a link with a bunch of good pointers for getting started:<br /><a href="http://www.bikemiamivalley.org/commuter_gear_basics.htm">http://www.bikemiamivalley.org/commuter_gear_basics.htm</a>Robert Massarellahttp://www.blogger.com/profile/08243885502051040866noreply@blogger.com1