5,500-6,999 SparkPoints
Flagstaff, AZ - October 2014

Moab, UT - May 2013

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JERF - Just Eat Real Food!


Back on Spark. Focusing on personal development and continuing my education. Not everyone here is going to agree with me and that's okay. It's not up to me change people's minds. All I can do is tell my truth and hope to help someone along the way. Hopefully my results will speak for themselves.

Just Eat Real Food (thanks for that btw Sean Croxton).

I am a Certified Personal Trainer.

I eat vegetables, meats, fats, some ...

Back on Spark. Focusing on personal development and continuing my education. Not everyone here is going to agree with me and that's okay. It's not up to me change people's minds. All I can do is tell my truth and hope to help someone along the way. Hopefully my results will speak for themselves.

Just Eat Real Food (thanks for that btw Sean Croxton).

I am a Certified Personal Trainer.

I eat vegetables, meats, fats, some fruit and dark chocolate. Unprocessed and preservative free. And it's changed my life!

I think my diet can best be described as a High Fat/ Moderate Protein/ Lower Carb diet with a Primal/Paleo/Atkins influence. I get 90% my carbohydrates from vegetables and fruits so that in itself makes me low carb compared to the SAD. I can be anywhere from 50-150g of carbs a day depending on what I feel like eating that day and what's in season.

I have had great success in the past year shifting my focus onto quality not quantity in both my food and exercise.

Blood sugar regulation is really important to me as diabetes runs in my family. I try to keep my blood sugar levels as low as possible.

I love to cook! I typically eat foods that start with these ingredients.

Green Beans
Red Pepper
Sweet Potatoes
Russet Potatoes
Jalapeño Peppers

Granny Smith or Gala Apples
Bananas (during race season)
Mango (during race season)
Pineapple (during race season)

Eggs - pastured when possible
Raw Whipping Cream - pastured

Coconut Oil
Olive Oil
Red Palm Oil
Bacon Fat

I buy meats at local farms. Pastured, drug and hormone free.

Chicken Breasts
Roasting Chickens
Chicken Legs and Thighs
Ground Beef
Ground Pork
Beef Pepperoni

Almond Flour
Brown Rice Flour
Arrowroot Flour
Ground Flaxseeds
Ground Chia Seeds

80% Cocoa Dark Chocolate



My Ticker:

190 Maintenance Weeks


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Member Since: 3/22/2013

SparkPoints: 6,991

Fitness Minutes: 10,342

My Goals:
To never stop learning and growing.

Persistence. Patience. Passion. Power. Prioritize.

My Program:
Consistently strength training and constantly mixing it up with different exercises like walking, HIIT, interval training, biking, running, sprinting, MTB racing and playing rec soccer.

I keep track of my exercise the old fashioned way, in a journal.

2014 Winter Routine

Mountain Biking 2-3 x a week
Strength Training 3-4 x a week
Running 1 x a week
Walking 4-5 x a week
Yoga 2-5 x a week

Personal Information:
Food produces hormonal effects in the body. Some hormones say 'store that fat'; others say 'release sugar'; others say 'build muscle.' Study after study shows that diets based on the same amount of calories, but different proportions of fat, protein and carbohydrates, result in different amounts of weight loss.

- Dr. Jonny Bowden

Other Information:
Perfection is not attainable, but if we chase perfection we can catch excellence.

- Vince Lombardi

The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.

- Michelangelo

"How many of us stop short of success on purpose? How many of us sabotage our own happiness because failure, while miserable, is a fear we're familiar with? Success, however, dreams come true, are a whole new kind of terrifying, an entire new species of responsibilities and disillusions, requiring a new way to think, act and become. Why do we REALLY quit? Because it's hopeless? Or because it's possible...”

― Jennifer DeLucy

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Member Comments:
12/4/2014 10:10:44 AM

Thanks for the information on the modifications to your new fatbike. There are no hubs better than Chris King. However, I opted for the Hope hubs, which work quite well, but are less expensive than the King hubs.

I may add a third ring to my Race Face 2x10 Turbine Crank. Right now I have a bash guard. My bike is really fast enough already. My crank is a 38/22T, which gives me plenty of range. My cassette is 11x36T. So I have some really digger gears on my 9:Zero:7.

Thanks, Bruce

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12/2/2014 12:24:27 AM

Hi! I road my mountain bike on a trail that is more rugged than a bike path but more smooth than a mountain trail. :-) It was a perfect place for me to start! Going down hill is way scarier than I expected and peddling on mulch is a real workout!

Thanks for the encouragement!!!! I am going to keep at it!



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11/30/2014 5:04:49 PM

Thanks for giving me the information on your fatbike modifications. It appears that the only item you kept was the brakes!

I run my Surly Nate tires tubeless. Not only was running tubeless a weight savings, The biggest improvement was a reduction is rotational mass. In other words, the bike accelerated better.

My 9:Zero:7 came as a frame and was a completely custom build. My bike is a 2x10 with some real digger gears. My bike has a Race Face Turbine seatpost, stem, handlebars and crankset. The saddle is a Specialized Phenom with titanium rails. The brakes, shifters, cassette, derailleurs are Shimano XT. The chain is a hollow pin Shimano XTR. The wheels are custom made using Surly Holy Roller Darryl rims, Hope Fatsno hubs and double butted DTSwiss spokes. Headset is a Cane Creek 110. The bike also has Speedo magnesium flat pedals with removable pins and sealed bearings.

There is not much else I can do to make this bike lighter. I could save a few ounces by going with a carbon seatpost and carbon handlebars, but it is really not worth the investment. My bike tips the scale at a touch under 30 pounds. However, my fatbike was a wee bit pricey.

Thanks, Bruce

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11/29/2014 7:40:54 PM

Thanks for the update on your newly acquired fatbike. Sounds like you are people after my own heart.

What parts did you change to shave 4 pounds off your Motobecane Boris X7?

I wondered about the Buffalo snow storm. News agencies try to sensationalize weather. I have trouble judging just how bad a storm may be - just based on news reports.

I like your strategy to have a little break in a hotel rather than paying a huge duty on products ordered from other countries. You still have out-of-pocket expenses but with a fun stay in a nice Hotel you are getting some benefit for your money.

I am glad you like your new fatbike. I hope you have many happy winter miles in you future.

Alpine mountain biking in Colorado is tricky. Most high-country trails, up to 12,000 feet, are open from mid-June to mid-September. Depends on the location. If you want to get to 13,000 or 14,000 the window is a lot shorter, mid - July to the last week in August.

Now, if you are thinking 8,000 to 10,000 then you are pretty good late May through Mid-October. Optimal mountain biking would be June through September.

However, I just took a 10 mile trail ride on my Specialized Camber and saw a little snow in the shadows, but the trail was clear. I was riding between 7,882 and 8,434 feet of elevation.

I think you would like the Colorado Trail and Buffalo Creek. If you want high-elevation , I would recommend Monarch Crest.

For ultra-high elevation, Chicago Lakes trail on Mount Evans is pretty exciting.

Thanks, Bruce

Comment edited on: 11/30/2014 4:16:22 PM

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11/26/2014 10:30:09 AM

Thanks for your comment on my "Pedaling a Bulldozer-Fat Bike" blog and updating me on your struggle to get your new fat bike from Buffalo.

The news reports for Buffalo still show very deep snow. Denver, Colorado, was hit with that much snow only four times in the last 102 years. The blizzards of 1913, 1949, 1983 and 2003 are the records. Snowfall in the Colorado Rockies accumulates on high mountain peaks to 40 or 50 feet, which tends to keep snowfall in Denver under control.

Me and my 9:Zero:7 can only make it to about 12,000 feet in the winter. With so many companies now making fat bikes, I am seeing prices coming down. Fat bikes rule!

I hope you get your fat bike soon. How much is the Canadian duty?

Thanks, Bruce

P.S. I have family in Fruita and have mountain biked Fruita and Grand Junction in the Winter, Spring, Summer and Fall. I have biked Moab a zillion times, and many other locations in Utah. I used to live in Utah for a while.

From my house, I can throw a rock to the IMBA Epic Buffalo Creek trail system. I have biked huge segments of the Colorado Trail, and the lesser known White River, Colorado trail system.

I like smack in the middle of some of the best mountain biking anywhere. Within an hour's drive from my house there are an unbelievable wealth of great trails. I even know some fantastic trails that are not named and not on any map. I have names for them: Will-o-Wiskey. Hells-a-Poppin', Mule Trail, Slaughter House, Straight-and-Narrow and Snaking Creek.

I built my own personal trail system on my property that my wife named "Mangled Mountain". I think it is awesome!

Life is good!


Comment edited on: 11/29/2014 6:18:53 PM

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