National Bike to Work Day is Tomorrow, So Here Are Some Tips and Tools to Ride Like a Pro

Tomorrow is Bike to Work Day! Will you be strapping on your helmet and hitting the road with your fellow two-wheeled commuters? If you don't yet have a bike, we've got plenty of tips on helping you pick the right one. And if you just need some cool commuting swag to go with your already sweet ride, we've got that, too. Here are some great tips (and gear) for making your trip to and from the office safer, easier, and lots of fun.

Mount your phone. Want to listen to music while you ride? Earbuds are dangerous, and actually against the law in some cities. Need bike-friendly directions? Don't even try biking one-handed while you fiddle with your apps. Instead, use one of Biologic's water-resistant Bike Mounts ($40 - $50) to keep your iPhone or Android device securely on your handlebars while you ride. Blast tunes, follow turn-by-turn directions, or track your cycling stats with a bike computer app -- all hands-free.Wear street-smart shoes. We already told you about these flat-on-one-side bike pedals  that you flip to clip into. Today, we've got a pair of kicks that do double duty, too. Chrome's unisex Truk Pro shoes ($90) are casual Friday-friendly, and they contain a hidden SPD clip that stays totally out of the way (aka no annoying scraping on the sidewalk) when you're not on your bike. One less pair of shoes to lug to work? Score.Protect your calves. I pretty much walk around all summer with greasy black chain marks all over my right leg. Then again, I work from home. For those of you who need to look presentable on a daily basis, a FreeDrive Chain Cover ($20) can protect your legs (or your dress pants) from chain grease on any single-speed or multi-speed internal hub gear bike. Totes worth the twenty spot.Stay bright at night. You know you need a headlight and tail light if you're going to be riding after dark. (This one will work for commuters, as well as serious cyclists.) But you can make nighttime riding even safer with Ryde Safe's reflective bike decals ($13 for a medium pack) in several colors and designs. I mean, they even have mustaches -- how hipster chic, right?!?! Stick 'em all over, or follow the site's tutorials for making cool customized designs that are visible from any angle, at any time of day.Bring your bike bag to work. Riding with a backpack works most of the time, but when you're riding in work clothes on a hot day, you don't really want to get all sweaty back there. That's why Electra makes the Slimline Tote Bag ($99), which attaches easily to a rear bike racks but also transition seamlessly to the office.

What gear helps you handle a bike commute to work? Will you #BiketoWork tomorrow? Tweet us at @amandaemac and @SELFmagazine!

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Image Credit: Thayer Allison Gowdy

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Goal Setting Tools and Forms for Weight Loss Success.

 

Goal setting tools help for the bedrock of any weight loss program or fitness regimen. I've

learned, through trial and error, that without the right goals and ture vision, I was going to keep running my chubby little legs on the hamster wheel of weight loss.

Sure, I knew I wanted to be "fit." I knew I wanted to feel comfortable in my own sin. I wanted to like myself again. But, because my goals weren't clear and I had no practice in the art of active visualization, I had no real way to tell if I was getting real results.

So, I came across a few sources, namely Precision Nutrition and Burn the Fat, Feed the Muscle, and they talked about the importance of goal setting and how to do it properly. One of the best books on this subject I've read is Maximum Achievement by Brian Tracey. You can apply the whole book to any part of life, including your health and weight loss endeavors.

I reset and tweaked my goals, and learned how to visualize with passion. I felt it in my bones that my desires would manifest. They steadily have. Holy crap! This stuff works! Using my brain, mustering up some mojo, and utilizing a few goal setting tools started producing results.

I constantly upgrade my goals. I religiously track them, too. It helps give me the weight loss motivation I need. When I go about reassessing my goals and forming my new ones, I discovered they all fit under these four guidelines:

The 4 C's Of Goal Setting

Crystal Clear. You simply can't hit a target if you don't know what it is. Goals must be super precise. "Look sexy" = bad goal. "Be 12% Body Fat" = good goal.

Conquerable. Yes, goals must be big enough to scare you a little. They have to be grand enough to keep you motivated. Just make sure they're actually doable. Discouragement will plaque those who try for something that's not meant for their body. However, most anything is possible. Listen closely to the voice within and it'll give you your heading.

Checklist Worthy. If it's not a goal that doesn't have an ending date, chuck it. If you'll never know exactly when you arrive at the finish line, you can't check it off your list. It's never accomplished. "Feel better in my skin" = bad. "Lose 2 lbs a week for ten weeks to achieve my goal weight of 130 lbs." = much better.

Charismatic. If your goal isn't imbued with passion, why the heck are you wasting your time with it? If you don't often wake up like a 6 year old on Christmas morning, geared up to work towards your goals, then it simply doesn't have enough fire power to keep your motivation flame glowing.

I've created a lot of tools and forms to help track my goals. I'm pretty pragmatic, and these tools help me make sure I'm heading down the path I've chosen. Below are some goal setting forms that you're free to download. Don't forget to use the calculators and charts to help you set your goals. And never give up. You really can do this. No matter where you are on your path, you are going to succeed. Just keep at it. Keep your eye on the prize. Success happens!!

The following articles are on their way. Get notified when they're published. Remember to not only dream up the body of your choosing, but to take concrete steps in attaining it.

Creating SMART Goals for a Physical Transformation

Set Your Goals HIGHER to Boost Motivation

Personal Contracts for Weight Loss Accountability

Simple Goal Tracking Methods to Ensure Success

View the original article here

Goal Setting Tools and Forms for Weight Loss Success.

 

Goal setting tools help for the bedrock of any weight loss program or fitness regimen. I've

learned, through trial and error, that without the right goals and ture vision, I was going to keep running my chubby little legs on the hamster wheel of weight loss.

Sure, I knew I wanted to be "fit." I knew I wanted to feel comfortable in my own sin. I wanted to like myself again. But, because my goals weren't clear and I had no practice in the art of active visualization, I had no real way to tell if I was getting real results.

So, I came across a few sources, namely Precision Nutrition and Burn the Fat, Feed the Muscle, and they talked about the importance of goal setting and how to do it properly. One of the best books on this subject I've read is Maximum Achievement by Brian Tracey. You can apply the whole book to any part of life, including your health and weight loss endeavors.

I reset and tweaked my goals, and learned how to visualize with passion. I felt it in my bones that my desires would manifest. They steadily have. Holy crap! This stuff works! Using my brain, mustering up some mojo, and utilizing a few goal setting tools started producing results.

I constantly upgrade my goals. I religiously track them, too. It helps give me the weight loss motivation I need. When I go about reassessing my goals and forming my new ones, I discovered they all fit under these four guidelines:

The 4 C's Of Goal Setting

Crystal Clear. You simply can't hit a target if you don't know what it is. Goals must be super precise. "Look sexy" = bad goal. "Be 12% Body Fat" = good goal.

Conquerable. Yes, goals must be big enough to scare you a little. They have to be grand enough to keep you motivated. Just make sure they're actually doable. Discouragement will plaque those who try for something that's not meant for their body. However, most anything is possible. Listen closely to the voice within and it'll give you your heading.

Checklist Worthy. If it's not a goal that doesn't have an ending date, chuck it. If you'll never know exactly when you arrive at the finish line, you can't check it off your list. It's never accomplished. "Feel better in my skin" = bad. "Lose 2 lbs a week for ten weeks to achieve my goal weight of 130 lbs." = much better.

Charismatic. If your goal isn't imbued with passion, why the heck are you wasting your time with it? If you don't often wake up like a 6 year old on Christmas morning, geared up to work towards your goals, then it simply doesn't have enough fire power to keep your motivation flame glowing.

I've created a lot of tools and forms to help track my goals. I'm pretty pragmatic, and these tools help me make sure I'm heading down the path I've chosen. Below are some goal setting forms that you're free to download. Don't forget to use the calculators and charts to help you set your goals. And never give up. You really can do this. No matter where you are on your path, you are going to succeed. Just keep at it. Keep your eye on the prize. Success happens!!

The following articles are on their way. Get notified when they're published. Remember to not only dream up the body of your choosing, but to take concrete steps in attaining it.

Creating SMART Goals for a Physical Transformation

Set Your Goals HIGHER to Boost Motivation

Personal Contracts for Weight Loss Accountability

Simple Goal Tracking Methods to Ensure Success

View the original article here