Girls Gone Riding Newsletter

Core, Core, Core, you hear it everywhere. It seems to be the fitness buzzword of today. Athletes of all sports are working their cores. If they aren't, they should be. Why? It is the foundation all of our power movement no matter what th

Rockin' her CORE!

e sport. If it is lacking, it will manifest in a multitude of ways.

What is your core anyway? The core is made up of the muscle groups in the front and back of the trunk and extends down into the pelvic girdle. Some people do crunches and call it a day. These are often performed because they target the outermost layer of the abdominals that can be seen for those who have low enough body fat to show off that "six pack". Oddly enough, these will give you the least bang for your buck as you try to strengthen your core. The transverse abdominis is the deepest of the 4 layers within the abdominal wall. This is incredibly important to target, as it is the primary stabilizing muscle for the entire core. It is also important to train the posterior portion of the core muscles such as the back and glutes. Many exercises will work all these muscles at once, but training with isolation will ensure a well-rounded core. Strength is often increased rapidly with consistent training. However, the "use it or lose it" rule does apply.

As I teach people how to strengthen their cores as well as the importance of it, I share stories of the tangible payoffs a strong core has brought to my cycling and other athletic events. I know with 100% certainty I have avoided injuries, large and small, by strengthening my core.

Whether you are climbing, facing headwinds, or riding in a group, your core can be the deciding factor on your performance. Killer legs won't hurt, but if you don't have the core strength as the foundation to support that power; you may find yourself unable to hold your line, avoid a near crash, or just plain hang with your group.

Knowing your core muscles is the first step in the right direction. Once your learn the muscles to target, you can incorporate them into your training. And in this case... Knowledge is POWER!

--Learn more about how to strengthen your core by attending the free class on May at Global Bikes on Ray Road in Chandler, AZ! It's FREE!

RSVP here

New to road riding?

Does your tush hurt?

What to do when you can only ride as long as your bottom holds out...

With all of the things that a person has to grow used to in road riding, it's a wonder that so many are diving into this past time! And, conditioning your bottom is one of those things. But, once you conquer this barrier, you can move onto other things like getting stronger, faster and leaner!

Here are some steps toward being kind to your rump!

1. When you buy your road bike, spend the same amount of attention and cash toward securing your bike saddle as you do your bicycle. Stop at your bike shop and ask that you be measured for a seat. (It's nice if the shop has a woman help you with this...for obvious reasons.)* Specialized AND Bontrager have tools for this since everyone's rear is built differently. Once you have been measured, a seat may be recommended that will be perfect for you.

2. Get fitted on your bike. Where your bike is situated on your frame will make a difference in how comfortable you are in the saddle. These fittings can be as simple as someone eyeballing your posture on the bike or it can be a more complicated formal fitting that can cost from $75-$150. Try the free version first, if you have problems with comfort move toward the formal version.

3. Continue to add minutes to your rides. The longer you ride, the more conditioned your bottom will get. Even if you are very fit, do not go from doing a 45-minute ride to a three-hour ride without gradually building it up. Your bottom will complain, loudly.

4. Use a lotion for your chamois and your skin to help reduce friction and protect against saddle sores (which can be like a bad case of diaper rash!). Brands such as Chamois Butt'r or others are great and reasonably priced.

5. Ride, ride, ride. The only way to condition your rear to the point that you feel no pain, is to ride more often and ride longer rides. It's amazing, but eventually, the pain just goes away. Call it deadened nerves or trained rear, but it works.

*Charlayne at the Global Bikes Chandler stores is a perfect lady to help with this.

Make 'em all jealous with your Girls Gone Riding Jersey!

Visit the GGR Blog to order yours today!

High protein, healthy casserole

Delicious and nutritious

My mom used to make this recipe long before I ever thought about a bike as more than a child's toy. It's really good, great for protein and offers healthy carbs and nutrients. Plus, it's easy to make.

Cheese-Spinach Casserole

2 cups low-fat or fat free cottage cheese

Egg substitute equal to 3 eggs or 3 eggs

3 Tbsp flour

4 oz low-fat cheese, cubed or shredded

1/2 package (10 oz) frozen chopped spinach, partially thawed

1/8 tsp salt

(To add more protein or create a heartier meal, add a cup of diced turkey ham)

Directions

1. Preheat oven to 350 degrees.

2. Combine cottage cheese, egg substitute and flour.

3. Add cheese.

4. Add spinach in chunks along with the salt.

5. Place in 10 inch deep dish pie pan that has been sprayed lightly with non-stick cooking spray.

6. Bake uncovered for 60 minutes.

YIELD-4 servings. If made with low fat cottage cheese,each serving has 197 calories, 26 gm of protein, 5.0 gam fat.

About Keeme Inc.

Keeme Inc. is a consulting firm offering fundraising, marketing and communications support and business development support to nonprofit organizations and small businesses.

Keeme Inc.
3354 E. Thornton Ave.

Gilbert, AZ 85297

Sherylkeeme@gmail.com

602-369-7452