I Crashed My Bicycle and Have POV Video to Prove It


It’s likely that someone will steal your bike if you lock it up outside here in metro Denver, especially if it’s a nice bike but even if it’s a crappy $20 bike. If not the entire bike, you might find one of your wheels or even seat missing.

So for that reason, we bring our bikes into the office building, but we’re not allowed to bring our bikes into the building if the wheels are dirty. The building owner keeps this building spotless. It was hard enough to get him to let us bring clean bikes into the building.

Anyway, it rained overnight from Monday to Tuesday and I had to ride through some mud on my way to work. To get the mud off my tires I rode through the grass, which I’ve done with no trouble before. Except this time my tire got caught in a gap between the grass and the sidewalk. My feet were still clipped into the pedals and I hit the ground.

I wasn’t going very fast, maybe 3-5 MPH, but it still hurt like hell.

I record all of my rides in case I get hit by a car because I’ve seen too many cases where cyclists are hit and the driver runs or the driver lies and says that the cyclist is at fault.

Hence, here’s the video of my embarrassing crash.

After recording this video, I also found that I had a bit of road rash on my shoulder and hip and the next day my neck, shoulder and hip were really sore.

My ego was also bruised because I crashed right by a busy intersection πŸ˜‰

Even though it was a minor crash, I’m still a little shaken up. I’m finding myself being extra cautious on the trail now because I definitely don’t want to crash when I’m doing 12-20 mph.

I went back to try to find the rear light for my bike, but couldn’t find it. Someone must have picked it up. I never used it anyway because I don’t like riding in the dark (I live in an area outside of Denver that doesn’t have many street lights, so it gets really dark and dangerous), so it’s not that big of a deal.

I also need to take my bike into the shop for a tune-up this weekend. Some of the gears aren’t transitioning smoothly and the chain is skipping on the easy gears.

Crashing sucks!

Hit and Run 5K Coming to Denver – Get 20% Off

There’s a cool new 5K coming to the Denver area (Dick’s Sporting Goods Park actually) on August 16th, 2014 and the organizers contacted me to offer a 20% off discount code to my readers.

If you’re bored of plain ol’ 5Ks, you’re gonna love the Hit and Run 5K.

It’s a unique experience featuring mechanical obstacles, giant inflatables, dodge balls, foam craziness, water and much more. Check out the video at the bottom of this post to see what you’re in for.

It’s a fun race designed for all ages, aged 10 and up. You can walk, jog, or run – whatever your fitness level might be. The obstacles are designed to be challenging, but not difficult and if you see one that you don’t want to do, you can simply walk around it.

Friends and family are also encouraged to follow along to take pictures at each obstacle and record videos.

Here are the details and your discount code.

The race is located at:

Dick’s Sporting Goods Park
6000 Victory Way
Commerce City, Colorado 80022

The discount code is: MixedFitness14

That will give you 20% off your ticket and if you click the button to share on Facebook during registration, you’ll get an additional $5 off.

Check out the the Denver homepage to register and for basic information about the race. They also have a Facebook page and if you have questions, you can contact support at info@hitandrun5k.com

I’m going for sure. I can’t wait!

The Best Health and Fitness Articles of the Week #153 – The Ethics of Smart Drugs, Quick Ways to Peel Potatoes and Shuck Corn, and a Paleo Pizza Crust


It’s been a few weeks since I’ve posted a a “best of” update, but not because I haven’t been reading anything. I’ve just been so busy on the weekends, which is when I normally post these updates. So this week I’m bringing you a bigger update than usual. Enjoy!

Put down the smart drugs – cognitive enhancement is ethically risky business

This article discusses the possibility of smart drugs, such as ritalin and modafinil, becoming so common that every one will need to use them just to get through school or to keep a job. I think it’s a great discussion to have, because really, why wouldn’t people start using them to get an edge on their competition? The implications of this is scary. If smart drugs become as commonplace as something like coffee, we could be expected to perform better all the time or risk losing employment, and businesses might hire fewer people who are willing to work longer hours. Sports enhancing drugs is a common problem right now, even for athletes who don’t want to take them because they feel like they need to take drugs just to keep up with everyone else in the sport who is using them. The same could happen with smart drugs and daily life.

15 Non-Kitchen Tools to Use in the Kitchen

Here are the few that I really liked: use heating pads to incubate yogurt or to raise bread dough, use bobby pins to remove cherry pits, and separate egg whites from yolks with a water bottle.

Exercise During Chemo

Two small studies, both performed in 2006, showed that physical exercise, relaxation, massage, and body awareness exercises increase muscle strength and aerobic fitness and can also significantly decrease the symptoms cancer patients suffer due to chemotherapy.

Quick way to peel new potatoes

This is a drill with a toilet brush attached (new toilet brush of course). This is being demonstrated on New Potatoes, or freshly harvested young potatoes, which are softer than larger potatoes, so I’m not sure if this will work for all potatoes.

How the Sweetener Industry Sugar-Coats Science

Another example of how big business intimidates and influences scientists and health organizations into not telling the whole truth about the foods we eat.

Dan Kois on His Month Without Sitting

We’ve all heard about how sitting can take years off of our lives. Dan Kois, a professional writer and editor, has heard this too and he decided to go to the other extreme. He didn’t sit down for a whole month except to drive, sleep, or poop, and once during a theatrical play. Standing all the time is just as bad as sitting all the time, but hey, it was for the story! I feel exhausted just reading this article.

Most Popular Fitness Trends – The Onion

I have to admit that I haven’t tried any of these workouts yet, although I’ve witnessed “Competitively Trying To Run Faster Than The Asshole Next To You On The Treadmills” routine many times in the past πŸ˜‰

NY style paleo pizza crust. Yes, really

I haven’t tried this pizza recipe yet, but I’m saving it here for later. I really miss pizza…

Which Weight Loss Supplements Are Best?

The researchers at ConsumerLab.com do a lot of interesting tests of supplements. This news release doesn’t go into detail regarding specific brands, but they do show which types of supplements passed their test for quality and which show real evidence that they can help with weight loss. At the top of the list is 7-keto DHEA, followed by conjugated linoleic acid, green tea extract, green coffee bean extract, and finally garcinia cambogia extract. Due to potentially dangerous caffeine content, none of the herbal stimulant blends they tested passed all quality tests.

How Dangerous Is Licking a Batter-Covered Spoon?

I never the lick the spoon if I make something that contains eggs, despite the strong temptation. One of my biggest worries about homemade ice cream is that the eggs aren’t cooked. I still make it though! It looks like Foodsafety.gov recommends cooking the eggs at 160 degrees F, and then using it. Good idea!

The Rich Food Summer BBQ Guide

We all love to BBQ during the summer, but many of us don’t use best practices regarding our health. This BBQ guide from Jason and Mira Calton, the authors of Rich Food Poor Food, provides tips on how to prevent HCA formation (chemicals that cause cancer), how to avoid overcooking, how to protect against toxins, how to choose the healthiest meats and how to prepare your food in the best way possible. There are some great summer recipes in here too.

Penny In Yo Pants on Vimeo

Here’s a quick little tip for the ladies who want to wear skirts when they ride their bikes.

Easiest way to cook and shuck a corn

I try to cook all of my food traditionally as often as possible, not only because I think it’s healthier, but because it tastes better, but I’m willing to use the microwave to try this one out.

The Oatmeal’s DOs and DO NOTs of Running your First Marathon

Hilarious…and totally true πŸ˜‰

Things That Annoy Cyclists: Swiping at Cyclists

When this cyclist was passing the lady in this video, she reached out to pretend like she was going to put a stick in his spokes, so he swerved.

I had to hit my brakes to prevent a collision. She thought this was hilarious and had a big smile on her face when I passed.

The people you have to deal with on the trail in downtown Denver…

Things That Annoy Cyclists: People Not Being Careful in Low Visibility Areas of the Bike Trail

There are areas of the trail that have lines to divide the trail in places where there is limited visibility. These lines are designed to keep people safe. There are also signs on both sides of these areas with warnings of low visibility.

This guy doesn’t seem to care.

I see this couple running on this trail every morning, so I know that they are aware of these low visibility areas and that cyclists come through here often.

I had to hit my brakes, which is not only annoying, but could have been bad if there was another cyclist coming up behind me. If I was going any faster, or if it was another cyclist who rides faster than I do, there could have been an accident.

Don’t Let Anyone Judge You For Drinking Iced Hot Chocolate


This evening we decided to make iced hot chocolate. It was absolutely delicious, but also not very healthy due to the cocoa powder, sugar, and chocolate chips.

I try to eat as healthy as possible at all times but sometimes I have to give myself a break and just say “screw it, I’m going to eat this junk food and I’m going to enjoy it.”

I don’t need to do this all the time. Hell, I probably only cave in to my cravings maybe once or twice a month, if that, but it’s a liberating feeling to do what I want to do and to make that decision that I’m not going to care what anyone thinks about it.

You should try it sometime.

And if you’d like to try it with iced hot chocolate, here’s the recipe:

  • 1 can full fat coconut milk
  • 1/2 cup water
  • 7 oz. hot chocolate mix (about 5 packets)
  • 4 cups of ice
  • 2 tbs. organic cane sugar
  • 1 cup coconut cream
  • Sprinkle a few chocolate chips on top

All you have to do is throw the milk, water, and cocoa powder into a blender. Then add the ice and blend some more. Use an electric hand mixer to make a whipped topping out of the coconut cream and cane sugar, then pour the chocolate into a glass and top with the whipped topping and a few chocolate chips.


The Best Health and Fitness Articles of the Week #152 – Get More Useful Data Out Of the Strava App, DIY Deodorant, and Preserving Garden Herbs for Winter



There are several great running and cycling tracking apps such as Map My Run, Runkeeper and Strava. I personally use Strava, but I don’t think any of them are really better than the other. But if you do use Strava, I just discovered this awesome web app that collects your Strava data and lets you nerd out on statistics.

2 Ingredient DIY Deodorant That Works!

All you need is baking soda and an essential oil of your choice. This actually sounds promising, just because baking soda is great for so many things, but then again, natural deodorants never seem to work for me. I’ve never made my own though, so I’ll give it a try.

The Case Against Antibacterial Soap

Antibacterial soap contains an ingredient called triclosan, which is bad for our health and the environment. The FDA even says that antibacterial soap doesn’t work any better than regular soap. There’s just no reason to use it.

The Best Way to Preserve Herbs: Organic Gardening

I’ve tried dehydrating herbs before and I didn’t like the way they came out so I never tried saving the herbs from my garden again, but the method described in this post sounds like it would work great.

Lightning-fast recovery tips

Ben Greenfield contributed this article to Soccer.com, but these tips will work for anyone putting their body through the strenuous exercise. To sum it up – do deep tissue work, use kinesiology tape, and apply cold to injured areas.

The Best Health and Fitness Articles of the Week #151 – An Athlete’s First Experience With Bulletproof Coffee, Why You Shouldn’t Eat Rancid Nuts, and 10 Easy and Cheap Biohacks You Should Try


Bulletproof Coffee Is Not for the Faint of Heart

This is a writer’s personal experience with using Bulletproof coffee. It’s a great descriptive story about how Bulletproof affects the mind and body, and then ends hilariously. If you’re a beginner to MCT oils like this writer is, don’t worry, your body will adapt πŸ˜‰

Your Nose Should Know – When Fats Become Oxidized

Over the last week, I’ve been slowly working my way through a bag of rancid shelled sunflower seeds because I hate to waste anything. They weren’t absolutely terrible, but definitely not tasty either. I finally decided to look up what the negative repercussions might be and now I know that eating rancid nuts and seeds can increase risk of cancer and atherosclerosis, and it can cause inflammation in many parts of the body. I promptly threw the rest of the seeds away after reading this article.

10 Effective, Easy And Cheap Biohacks Anyone Can Try

Here’s a free 18 page e-book with biohacks everyone can do. You have to sign up to their newsletter to get it, but after looking at all the awesome content they publish, I had no hesitation. You can always unsubscribe later anyway πŸ˜‰

Raw Chocolate Chip Cookie Dough Bars (made from almond milk pulp)

I make homemade almond milk two or three times per week. We love almond milk in our house. But it really sucks having to throw it away all the pulp leftover because it seems like such a waste. Well waste no more! Instead use the leftover pulp to make these tasty cookie dough bars. We actually stopped trying to find ways to reuse almond milk pulp and just leave it in. Our Vitamix does a pretty good job of blending up real good, but we have to shake it up every time we use it.

One Ingredient 100% Mexican “NOT CORN” tortillas– LEGIT! and Paleo

This is a lot more work than making corn tortillas, but I’ll definitely give it a try. I already have a tortilla press. I guess boiling some plantains isn’t too much more difficult.

Is Bacon Healthy? Don’t Be Stupid

The writer, Skip Hill, a competitive bodybuilder, NPC judge, and nutritional consultant discusses why he believes that bacon is unhealthy. He makes a lot of good points. One question in particular that I had is how he would feel about pigs not fed a corn-based diet and instead grass-fed.

Fitness fanatic Kai Sedgwick claims to be in great shape despite only eating MCDONALD’S

Gross. He ate McDondalds for breakfast, lunch and dinner, everyday for a month, while also doing strenuous workouts. He claims to have lost 27% of his bodyfat and gained 2.7kg in muscle mass. He seems to be a fit and health-conscious guy. He just wanted to see what would happen by eating only Mickey D’s. Interesting experiment, but probably not safe in the long-term.

Exercises You Should Be Doing: Paused Deadlift

This article talks about the paused deadlift, an accessory movement that can help increase strength and explosiveness off the floor, increase time under tension in trouble spot, and train people to engage the lats to a higher degree, resulting in better form.

Nutritional Cures for Damaged Teeth

I learned a TON from this post! I don’t know if it was because I was vegan or because of my lip rings, but while I was vegan, I incurred extreme gum recession on my front teeth. I removed the rings before my wedding last year. Anyway, despite the cause, the newly exposed teeth were extremely sensitive and were really painful some days. I didn’t do anything about it because I thought there was nothing I could do. Well after deciding to go paleo, the pain went away and it might be because I stopped eating fruit. Not entirely, but I cut back a lot. When I was vegan, fruit was a large part of my diet, but now I eat a piece of fruit maybe three times per week and my teeth never hurt anymore. Now I want to implement everything else I’ve learned from this article.

How-to Make Coconut Milk Yogurt

I can’t wait to try this. I love coconut milk yogurt, but I don’t like how expensive it is or all the weird ingredients in the store-bought version so I don’t buy it anymore.

The Best Health and Fitness Articles of the Week #150 – Should You Claim a Refund From Vibram, How Gluten Effects Non-Celiacs, and The Best Sunscreens for Kids

Those Vibram Shoe Refunds? I’m Not Claiming One

A coworker brought this topic up the other day, knowing that I wear Vibram’s. I pretty much told him the same thing that this guy wrote. Vibrams aren’t a miracle health cure but they are great for some people, me for example, and I’ll continue wearing them. Mark Sisson has similar thoughts.

Stem cells as future source for eco-friendly meat

If we replace industrially farmed meat with stem-cell meat and locally produced, naturally raised animals, we just might still be able to save this planet that we’ve destroyed so quickly.

Does Gluten Have Any Effect on Non-Celiacs?

For some people it might not actually be gluten that’s causing their health issues, but rather a wheat sensitivity. Even so, there’s plenty of evidence showing that going gluten-free is beneficial in helping people with many issues, such as fibromyalgia, autism, type 1 diabetes, schizophrenia, depression, and ataxia.

GMO labels cost families $800/year: Guess who paid for the study?

Of course the study was funded by a company that likely led to research bias. It’s frustrating that we have to constantly question the results of research studies.

Is Cholesterol Killing Us? A Beginner’s Guide to Cholesterol

Steve over at Nerd Fitness did a great job of explaining how important cholesterol is and how its various forms work in our bodies. It’s a fun read and very educational.

Best Baby & Kid’s Sunscreens of 2014

Lucie’s List is our go-to source for everything baby-related. She has researched just about everything you could ever imagine. This post highlights several of the best sunscreen lotions and sprays you can buy for your kids.

The Best Health and Fitness Articles of the Week #149 – Easy Probiotic Recipes, The Best Multivitamin Ever, and a Real Food Shopping Guide For Costco


5 Easy Ways to Consume More Probiotics

The only homemade probiotic in this list that I’ve made is kombucha but I’d love to try making all the others. Maybe I’ll try the kefir soda. That sounds pretty tasty.

A Primal Primer: Leaky Gut

Leaky gut has been linked to a bunch of health issues such as IBS, Crohn’s disease, asthma, autism, arthritis, depression and many others. And even if you don’t have health issues, keeping your gut in good health can only make you feel and perform better. There are some great tips in here on how to test for, prevent and fix gut permeability.

Orange Creamsicles {using coconut milk}

It’s about that time where the days are getting hot and I want popsicles and ice cream. I can’t wait to make these. Orange creamsicles were one of my favorites as a kid.

The Food Lab: The Hard Truth About Boiled Eggs

Making hard-boiled eggs is frustrating. There are a lot of articles online claiming to know the best way to make hard-boiled eggs, and from my experience, those tips never seem to work. Well, the folks at Serious Eats have spent a lot of time trying to figure this one out and I think they got it. I tested it myself. I dropped cold eggs straight out of the fridge into boiling water, I let the eggs cook and then put them right back into the fridge out of the pot and let them sit overnight. They pealed almost perfectly in morning.

What Is The Best Multivitamin?

We’ve all seen the claims from the media that multivitamins are useless, but those claims are very generalized and don’t look at the whole picture. What if you could find a multivitamin that came in a capsule, you only had to take it twice a day, it has all the nutrients you need (and more), it’s vegan-friendly, it doesn’t contain nasty fillers, has no GMOS, it’s certified safe for all athletes, and all of the ingredients come from the highest quality sources. That’s a lot to ask for isn’t it? Well it exists and Ben Greenfield did all the hard work to find it. It’s sold by Thorn Research and it’s called Multi AM/PM Complex. You get two bottles of 90 pills for only $60. I’m definitely buying these.

Oil pulling for oral health: Miracle mouth cure? Or new age hippy hype?

Oil pulling is as good as mouth wash for fighting gingivitis and bad breath and there are claims that it may also help whiten teeth. All this without the toxic ingredients of common mouthwash. I still haven’t tried it, but after reading this, I plan to.

Testimonial: I Almost Gave Up

Another amazing story showing how food (not the FDA’s recommendations) can heal out bodies. This guy was overweight, had depression, extreme migraine headaches due to a brain injury, and was on a bunch of different medications. He bought Robb Wolf’s book, went paleo and fixed everything!

The Ultimate Guide to Interval Training

I like the way this infographic is laid out. It’s dissected into sections such as explaining what HIIT training is, the benefits of HIIT training, some sample workouts, and then it’s all joined back into one large useful graphic, ready to be republished on other sites. Neat!

Real Food Shopping Guide for Costco

I haven’t shopped at Costco in a couple of years. I ate fairly healthy then, but I’ve since been vegan and now paleo, and I’ve learned a lot more about healthy eating in that time. I was actually just thinking about renewing my membership and two weeks ago I started writing down a list of things that I wanted to see if they sold, but this shopping guide pretty much has it covered. Looks like I’ll be renewing!