Wednesday Wisdom

“Some people want it to happen,

Some people wish it to happen,

Others make it happen.”

~ Michael Jordan

Advertisements

Scooter Girl 411: Be Like the Hooker

Original Content

Safety. It’s highly advisable to take reasonable safety measures while riding. After all, when we ride, we essentially traded the protective barrier a car offers for whatever we decide to wear or not to wear over our skin, flesh, & bones. Now I am not going to preach because my assumption is that everyone reading this is an adult who can make their own decisions. What I will do is share my own reasons why, like Vivian Ward, I too, am very much a “safety girl” but I did consider straying.

When I first decided to get a scooter with the goal of commuting on it, I was very gung ho about CE rating everything. I was very committed to be All-The-Gear, All-The-Time kind of scooterist (ATGATT). But two factors dulled this enthusiasm – costs of all this protective gear and how much to invest in what gear. Protective gear have a wide variance in price and the sheer amount of options is daunting. Should I invest in a good $400+ leather jacket with no protective armor? Or should I go textile with CE at the shoulders and elbows only? The number of choices made me to a 180 and I said to myself, “Self, you’re riding a freaking scooter! What’s the worst that can happen … it’s only a scooter!”

However, as I continued my due diligence and came across this 2013 post by Richard Pytlak something he shared changed my perspective rather quickly. So like him, two events / experiences motivated me to not discount protective gear because I’m riding a scooter.

The first was one of Pytlak’s experience.

The first occurred while I was riding my bicycle in the neighborhood (yes, my bicycle). I always wear a helmet while on two wheels of any kind, and I feel pretty safe with a lid on. Even the lightweight helmets bicyclists wear are uncomfortable and block the cooling breeze from my head, but I still wear one because it’s important to me to protect my head. I also wear eye protection. I stick mostly to sunglasses, but I have clear lenses for after-dark wear as well. Getting bugs, pebbles or dirt in my eyes makes it tough to stay on course. During this incident, I was also wearing my usual tight-fitting cycle shirt and shorts, and my cycling shoes were securely clipped into my pedals.

What happened was this: I pulled up to a stop light and slowed to a near stop. At the last second I decided to turn left onto a sidewalk. As soon as I turned the handlebars, I fell. Did not pass go. Did not collect $200. I fell instantaeously. I haven’t fallen from two wheels since I was a tyke, and man did that hurt! No broken bones, but I scraped up my arm, elbow and my knee and jarred my head and bruised my hip. I was bleeding. Not only did it hurt — a lot — but I was banged up for more than two weeks. How fast was I going? Exactly 0 mph. All I did was fall onto the concrete, and it banged me up good. Most people think injury danger is directly related to speed, but I learned the hard way (literally) that it’s very easy to hurt myself coming off a bike at any speed — even no speed.

The last three words “even no speed” really resonated with me. He literally fell over, going ZERO mph and sustained scrapes on his arm, elbow, knee, bruised his hip, was bleeding and was “banged up for more than two weeks.”

I don’t know why it never dawned on me how much falling hurts! And the reality of how much the potential damage can be exponentially increased in severity when we add in speed! EUREKA!

The second was the Hubs:

The Hubs has been riding a motorized 2-wheel since he was 12. He is a careful rider and is religious about wearing a helmet, protective jacket, and gloves. No matter if it is 97 degrees outside with 100% humidity making it feel like 103. If he is on his 650 cc, he is in his protective gear. He was meeting me at a picturesque spot for me to take his photo on his bike when I got a phone call from him saying that he was fine but that he just laid his bike down. My heart was pounding and I must have asked him 10 times if he was okay. When I met him back home I saw the state of his bike and then his jacket. He walked away with some minor scrapes on his hips and was a little sore for a few days. His CE elbow & shoulder jacket did it’s job and protected him on all the high impact areas. Otherwise, all the places where the ripped mesh is, would have been his skin, flesh, and possibly bone. How fast was he going? About 15 mph.

This slideshow requires JavaScript.

YES – THAT happened from just 15 mph! So when I see celebrities wearing a bikini riding around on a 50 cc (top speed of about 35 mph) looking great for photo ops, the reality is, if they went down, the road beneath them would shred their skin like cheese on a cheese grater!

With these two experiences logged in the back of my mind I had decided that at a minimum I would wear a leather jacket of at least 1.1 mm thick for the abrasion resistance during the chiller months or my mesh jacket with CE level 1 shoulders, elbows, and spine protector during the warmer months, gloves with premium grade goatskin palm for maximum abrasion resistance, and a minimum of a DOT rated helmet.

The state of Ohio has a no-helmet law. Which means that even a helmet is optional for motorized two-wheeled vehicles. And as the riding season begin, I see plenty of this:

A-photograph-showing-a-couple-riding-a-BMW-motorcycle-while-only-wearing-shorts-and-a-t-shirt-and-not-wearing-a-helmet-or-even-motorcycle-boots

Yes, this may feel awesome with the breeze stroking her hair on a hot summer day and they may even look “cool” but in a matter of milliseconds THAT can turn into THIS (WARNING: Disturbing Images – MAY NOT BE SUITABLE FOR SENSITIVE VIEWERS).

So yes, I will look like the super dork armored-up in my protective gear on my scooter puttering about, because this scooterist is rather fond of her skin to be right where it is … ON!

Until next time – zoom zoom 🛵 👧🏻

Healthy Byte: Exercise to Get Healthy, Eating Consciously to Lose Weight

Originally Posted HERE

We’ve been conditioned to think of exercise as a key ingredient — perhaps the most important ingredient — of any weight loss effort.

You know the drill: Join the gym on January 1 if you want to reach your New Year’s weight loss goal.

But in truth, the evidence has been accumulating for years that exercise, while great for health, isn’t actually all that important for weight loss.

To learn more about why, I read through more than 60 studies (including high-quality, systematic reviews of all the best-available research) on exercise and weight loss for a recent installment of Show Me the Evidence. Here’s a quick summary of what I learned.

Exercise accounts for a small portion of daily calorie burn

One very underappreciated fact about exercise is that even when you work out, the extra calories you burn only account for a small part of your total energy expenditure.
There are three main components to energy expenditure, obesity researcher Alexxai Kravitz explained: 1) basal metabolic rate, or the energy used for basic functioning when the body is at rest; 2) the energy used to break down food; and 3) the energy used in physical activity.

Javier Zarracina / Vox

What’s important to absorb is the fact that we have very little control over our basal metabolic rate, but it’s actually our biggest energy hog. “It’s generally accepted that for most people, the basal metabolic rate accounts for 60 to 80 percent of total energy expenditure,” said Kravitz. Digesting food accounts for about 10 percent.

That leaves only 10 to 30 percent for physical activity, of which exercise is only a subset. (Remember, physical activity includes all movement, including walking around, fidgeting, et cetera.)

The implication here is that while your food intake accounts for 100 percent of the energy that goes into your body, exercise only burns off less than 10 to 30 percent of it. That’s a pretty big discrepancy, and definitely means that erasing all your dietary transgressions at the gym is a lot harder than the peddlers of gym memberships make it seem.

It’s hard to create a significant calorie deficit through exercise

Using the National Institutes of Health’s Body Weight Planner — which gives a more realistic estimation for weight loss than the old 3,500 calorie rule — mathematician and obesity researcher Kevin Hall created this model to show why adding a regular exercise program is unlikely to lead to significant weight loss.

Javier Zarracina / Vox

If a hypothetical 200-pound man added 60 minutes of medium-intensity running four days per week while keeping his calorie intake the same, and he did this for 30 days, he’d lose five pounds. “If this person decided to increase food intake or relax more to recover from the added exercise, then even less weight would be lost,” Hall added. (More on these “compensatory mechanisms” later.)

So if one is overweight or obese, and presumably trying to lose dozens of pounds, it would take an incredible amount of time, will, and effort to make a real impact through exercise alone.

Exercise can undermine weight loss in other, subtle ways

How much we eat is connected to how much we move. When we move more, we sometimes eat more too, or eat less when we’re not exercising.

One 2009 study shows that people seemed to increase their food intake after exercise — either because they thought they burned off a lot of calories or because they were hungrier. Another review of studies from 2012 found that people generally overestimated how much energy exercise burned and ate more when they worked out.

There’s also evidence to suggest that some people simply slow down after a workout, using less energy on their non-gym activities. They might decide to lie down for a rest, fidget less because they’re tired, or take the elevator instead of the stairs.

These changes are usually called “compensatory behaviors” — and they simply refer to adjustments we may unconsciously make after working out to offset the calories burned.

We need to reframe how we think about exercise

Obesity doctor Yoni Freedhoff has called for a rebranding of how we think of exercise. Exercise has staggering benefits — it just may not help much in the quest for weight loss:

By preventing cancers, improving blood pressure, cholesterol and sugar, bolstering sleep, attention, energy and mood, and doing so much more, exercise has indisputably proven itself to be the world’s best drug – better than any pharmaceutical product any physician could ever prescribe. Sadly though, exercise is not a weight loss drug, and so long as we continue to push exercise primarily (and sadly sometimes exclusively) in the name of preventing or treating adult or childhood obesity, we’ll also continue to short-change the public about the genuinely incredible health benefits of exercise, and simultaneously misinform them about the realities of long term weight management.

The evidence is now clear: Exercise is excellent for health; it’s just not that important for weight loss. So don’t expect to lose a lot of weight by ramping up physical activity alone.

As a society, we also need to stop treating a lack of exercise and diet as equally responsible for the obesity problem in this country. Public-health obesity policies should prioritize fighting the over-consumption of low-quality food and improving the food environment.

 

Scooter Girl 411: Motorcycles vs. Scooters

Original Content

I have to admit, when I first saw Seth from Metro Scooter unboxed the new 2018 Kymco 150 Spade on Instagram, I was quite taken by the mini-bike. Blasphemy, I know but just look at it – it’s darling!

2018 Kymco 150 Spade

It’s not the 150cc engine. It’s not that it has Electronic Fuel Injection (EFI). It’s not even that it is retro inspired claiming 12.5hp @ 8500rpm. Nope. It’s because the seat height is 28-inches and is MSF compliant for motorcycle training schools.

The thought of riding a motorcycle without worry about my feet being able to reach the ground was oh-so-very-enticing. However, the reality is that there are a lot of scooter specific features that I simply prefer over a motorcycle – no matter how adorbs they may be. So here’s my run down:

Motorcycles
vs.
Scooters
Engine Size Modern singles range in capacity from 50 cc to 660 cc 50 cc – 250 cc
Transmission Manual Automatic
Seat Height 23.8″ – 37″
*Seat width also may impact feet touching the ground*
25.8″ – 31.9 “
Weight 200 lbs – 700 lbs 180 lbs – 550 lbs
Storage None Under Seat
License Endorsement M1 Endorsement Only *Ohio Specific*
100 cc & Below = M4 (Scooter Specific) Endorsement
Over 100 cc = M1 (Motrocycle) Endorsement

Engine Size: The bigger the engine, typically means the faster a rider can go and the smoother the ride. However, the bigger the engine also means the heavier the two-wheeled vehicle. So keep that in mind.

Transmission: The fact that all motorcycles, as far as I am aware of, are manual transmission and most scooters are automatic has always been the singular fact that always beckons me back to a scooter. There are enough things I need to be aware of on a motorized two wheels, the last thing I want to add to that is shifting gears.

Seat Height: I am a “Fun-Size” rider – standing at 4’10”, 100 lbs, with a 27 1/2″ inseam. The Genuine Buddy 125 with a low profile seat and an inch thick sole boots is just about the right combo for me to comfortably stop. The Buddy Kick seat height is actually a little lower than the Buddy 125 but WAY out of my price range new and nearly impossible to find used.

Weight: The heavier the bike or scooter the more laborious at stops & gos. Think of inching up in a turning lane. The Buddy 125 is about 220 lbs and it’s no joke pushing it up an inclined driveway.

Storage: Love the under seat storage compartment of the scooter.

License Endorsement: For the longest time, Ohio did not make any distinction between a motorcycle and a scooter. Therefore I was under the impression that even if I never have intentions of riding a motorcycle I would have to perform the skills test on a motorcycle. Little beknownst to me, many riders would take the motorcycle written test (written practice test HERE) and skill test on their scooter or three-wheel. A few years ago, so many scooterists were showing up for their skills test in a scooter that Ohio decided to create another type of endorsement – the M4 .

When I took my written test in Sep 2017, anything under 150 cc fell under the M4. But it recently changed and the M4 now only covers anything under 100 cc. The written test is the same for either the M1 or M4 endorsement. The only real difference is the skills test is slightly different. See below:

M1 vs. M4

Motorcycles vs. Scooters in geek terms, is a lot like Batman vs Deadpool.

Batman
VS.
Deadpool
Bad Ass Bad Ass
Intense Carefree
Brooding Fun

Until next time – zoom zoom 🛵 👧🏻

Scooter Girl 411: International Female Ride Day

Original Content

I was perusing Revzilla for a new helmet during lunch at work and I came across the below ad.

Revzilla Gear Geeks

My curiosity was instantly peaked. After some research, I discovered that every year on the first Saturday of May, female riders from all over the world get out on their “powered two-wheeled vehicle” and take the roads by storm. It’s a wonderful form of uniting a minority group in a male dominated activity.

Having been snubbed by local female cruiser riders, I had a refrained enthusiasm until I read Motoress’ Q&A (which can be found HERE).

I own and ride a scooter, can I also take part in the day?

  • Yes! Officially, a scooter is a “powered two-wheeled vehicle” thus a motorcycle. We see scooters as simply another style of motorcycling – just as in shoes where you have stilettos, boots, runners, hiking boots and so forth. So yes, please join women around the world and JUST RIDE!

I was thrilled because this inclusiveness is what I had always envisioned the riding community would be, should be. The inclusiveness acknowledges that all who risks bodily injury on a motorized two-wheeled vehicles are equals – in that we all commit in taking that same risk.

So here’s to you Vicki Gray, the brain child who started all this. Mark your calendars ladies, get out there & “just ride!”

2018-InternationalFemaleRideDayLogo-white-600w

International Female Ride Day History

2018 International Female Ride Day Merchandise

2018 International Female Ride Day Celebration Tips

 

Healthy Byte: The Mighty Six

Originally Posted HERE

Trimming the fat — that’s what fitness is all about. But taking the very notion of slimming things down and applying it to all aspects of your life can be equally as difficult, and equally as satisfying, as becoming more fit and muscular. Imagine if you could trim the proverbial fat from your workday, commute, or any other number of responsibilities? Chances are, you’d reclaim a good amount of time, and be a lot happier.

 For the uninitiated, playing the architect and devising a fitness routine can be difficult — so difficult that we’ve trimmed things down to six simple exercises that can get you started on the path to success.

1. Squats

man performing bodyweight squats on a track

Squats will always be a workout staple. | iStock.com

 We discuss squats a lot — and for a good reason. Squats are basically the founding lift or exercise that everything else builds on top of. Squats not only help you build a powerful lower body, but also work your abs, back, and really to some extent, your entire body. You’ll become stronger, faster, improve your range of motion, and your balance as well. There are many, many reasons why squats are integral to a balanced workout, so be sure to get them in.

This is why they tell you not to skip leg day.

2. Pull-ups

man doing pull-ups

Chin-ups and pull-ups are the ultimate display of strength. | Spencer Platt/Getty Images

Think of pull-ups as the squat of the upper-body. It’s an exercise that incorporates nearly every muscle in your personal northern hemisphere, and forces everything to work in conjunction: your back, chest, abs, and arms. Hell, you’ll even get a little cardio going. Of course, there’s a steep curve for pull-ups, as a lot of people can’t even do one. But that shouldn’t deter you — do what you can, focusing on form. Before you know it, you’ll be busting several out over a few sets.

3. Power cleans

bodybuilder power cleans

This lift works your entire body. | Cameron Spencer/Getty Images

The clean is an excellent lift, with the only potential downside being they require access to barbells and gym space. Even so, this is one of those lifts that, similar to squats, will get your whole body into action. Not only will you be using your lower body to get a powerful lift off, but you’ll need your back and core, and finally your arms to handle the weight once you get it above your waist. You’ll develop explosiveness and definitely build a lot of muscle by incorporating cleans into your workout. There are substitutes, like rows, but if you can, get your hands on a barbell and some plates for the full experience.

4. Planks

man doing planks while a woman times him

Planks will give you the abs of your dreams. | iStock.com

Here’s an exercise that can be done in a barren fitness center, devoid of any equipment, or even in a hotel room or airport. Planking is so much more than just a passing internet video fad — it’s one of the better exercises that can be adopted into your regimen. Planks will give your core and upper legs a real workout and even help sculpt your abs. And there are a ton of variations you can throw into the mix as well to ensure you don’t get bored.

5. Lunges

man doing a dumbbell lunge

Lunges are great for your booty. | iStock.com

As if we haven’t given your lower body enough of a run-through, we’re going to add lunges to the list. Lunges, like planks, can be done in a much more convenient setting, and only require a set of barbells — or anything weighty that can be carried, really. Lunges will train your glutes and quads, helping you build explosive muscle that will also help with cleans, squats, and deadlifts. Use them in addition to your other lifts, or if you can’t do anything else, use the simplicity of lunges to your advantage.

6. Burpees

man in the bottom phase of a push-up in an empty room

Burpees are tough, but they’re seriously effective. | iStock.com

Yes, the exercise you probably hate the most is, indeed, one of the most effective. Burpees are the whole package — they raise your heart rate with the jumping movement and offer strength gains with the squat, plank, and push-up positions. If you’re unfamiliar with how a burpee works, you begin by jumping up and then immediately lowering to the ground to perform a push-up. Once the push-up is complete, hop your feet back in, and jump skyward once more. This is just one rep — do as many as you can in a minute to complete a set, or try out one of these difficult variations.