Plus One Fitness

I’m bringing back the Sport Specific Tips! If you haven’t done so, please fill out this survey so that I can know which sports my followers love the most!

Focus on cadence: Racers pedal in the range of 80 to 100 rpm. Make sure that you are not going above this cadence. If you are, you need to add more gear. If you are in too high of a gear and not within the range, you are putting too much pressure on your knees and could be injured.

Work both the push and pull: Remember that you have two actions while cycling, the push (done with your quads) and the pull (done with your hamstrings). If you don’t have shoes that clip into pedals, you should buy some, even if you use a stationary bike. This will allow you to work on the pull motion and equalize it with the push.

Leg isolation training: Every once in while, try to use just one leg for a few minutes. Feel the strength in your right leg and you only use it to push and pull the pedals. Then switch to the left leg. This will allow you to get rid of any weaknesses and any tendencies to favor one leg over the other. 

Happy Cycling!

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Here is my new theme of posts called Healthy Recipes! To be honest, I am not an excellent cook by any means. However, I am learning some great cooking ideas, and I wanted to share them with you all. These recipes are for those who like to experiment, or would just like a few simple ideas to make their lives a bit healthier. Enjoy!

Making your own peanut butter:

You will need: Peanuts, Olive Oil, Salt, Sugar, a Blender, and an Oven

Peanut Butter is already a great food to use with any kind of snack! However, the catch is that is does have a good amount of total fat per serving and some preservatives, so you can’t eat it all the time. One way to make it healthier is to make it yourself!

Start by heating up the oven and taking all the peanuts out of their shells. I find that 1 kg (2.2 lbs) of peanuts is a good amount to fill a jar. Place the peanuts in the oven until the nuts become roasted and start to change color. The darker they get, the darker the peanut butter will look and the more of a smoky flavor it will have. If you try one, and it has a distinct crunch, then it has been roasted enough.

Mix the peanuts in the blender with olive oil, which has multiple heart healthy benefits! I would put a little olive oil at a time with some peanuts so that it blends better. The amount of oil you add depends on the consistency. If you want creamy, add more olive oil than if you want crunchy. It will take a few minutes for the mixture to blend efficiently, so be patient and experiment with the amount of oil and peanuts. Finally, add a pinch of sugar and salt into the mixture and blend well.  

At the end, you will have your own peanut butter! I enjoy it best as part of a PB&J, but it also works great as a snack with crackers or apples. 

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