Rolf Devinci

Hiya C; Great pics from Aussieland.I sure could use some of that heat and sun hereabouts. OK......follow me. Effective January 1st I decided to start eating smarter and much of my diet now consists of foods low on the Glycemic Index and involve lean proteins, more fruits and veggies and, importantly, portion control. As a result I`m feeling prime, keeping the winter weight off and just feeling better. Today at work I realized my scalp was never better and, in fact, had been great the last couple weeks. Since I was young I had issues with dryness, redness, clusters of acne like rash and itchiness.Nothing ever seemed to help and the symptoms would fluxuate from ok to bad. I always kinda thought it may have been diet related. So I thought about the foods I have given up or substantially reduced and the underlying similarity were foods that contained gluten......primarily wheat flour. Since most refined grains are high on the GI I have essentially stopped eating breads, pastries, cookies,

It was a productive weekend, albeit, in a time sense much to short. How come the recreational days fly by yet the work days linger? Saturday I got in my usual core strength work along with the hour spin class. It was a good class and the legs were strong. Pushed real hard and managed to have a great workout. Hard to believe but 3 of the lads in the club rode outside in temps that were as low as -20(ish) with windchill. Yikes.......they are better men than I.....lol. Sunday I was back at the gym but was lukewarm about spinning. My legs were stiff from Saturday`s class so I was just planning on doing some stretching/ab work in preparation for the afternoon`s ball hockey. Needless to say there was a bike left come start time so I hopped on....(of course) and ended up doing the class. Legs were less strong but it felt good to spin them during a moderate effort. Ball hockey started out well with a good warmup but quickly descended into a mess. We had Tim and Shaun, the 2 strongest players o

Friday night`s selection in Geo`s wine night. From Verona Italy it is a very dry red wine that isn`t to bad in my plebian opinion. Remember.....I`m no wine expert so take it all as a grain of salt.....lol. In truth it was a special one time 1 litre selection being promoted by the NSLC. The price point was good at about $12 Canadian so that was definitely attractive in a non pay week.. The gal working the wine kiosk was taking a couple bottles home tonight as well so we promised to compare notes. It was a busy week at work but I am gradually losing weight(weighed in under 204 this morning) but getting stronger. Feeling prime. This whole eating smart is working and I`m not having the cravings of the past. OK....back to the wine. My wife is not working tonight so I have company....which is rare for a Friday night. Guess I have someone other than the cat or plants to talk to tonight.(wink) Rumor has it Cari and Steve have successfully made it to Aussieland..........way to go kids! Geo

No worries....no Che Guevara influenced utopian ideal. Just a worthy charitable cause on April 27th for the Dartmouth General`s pursuit of a new CT-64 scanner. It`s an indoor cycling event held in downtown Halifax and looks like it would be alot of fun in support of a good cause. I have registered as part of Cynthia Moulin`s team (pedal pushers) and now just need to start raising funds. My aim is $200 which means I would cycle for 2 hours. The more coin raised the longer I work.....lol. If anyone out there in cyberland would like to contribute to my effort please click on "sponsor a participant" then "sponsor an individual" and search for me (George Henley). Thanks in advance. http://www.revolutionhalifax.com/ Geo

Good to see all the gym work is paying dividends. Went to Nubody`s this morning with the intention of doing some core work but decided to do the spin class instead. Lately I have been opting out of spinning if I managed to get in the Saturday morning hour class. It was a decent class and the legs felt real strong, as did the lungs. The funny thing is I always seem to play ball hocket better if I get some aerobic work in beforehand. You would think it would be the opposite? It`s one thing to lightly spin prior to two hours in nets but quite another to really push the pace and work hard. Needless to say I felt prime in nets today. Ironically I gave up a five hole goal to lose the first game after the squad rallied from a 4 goal deficit to tie at 9 goals. Ray crossed half court then moved to my right as he neared the top of the key. I was moving sideways to compensate, not expecting a shot as he had his head down, when he snapped a hard low shot. I knew it was trouble from the moment

Yup..........my one guarenteed recovery day. This is my down time. Usually it means coming home from work after a long week and drinking a few beer. Lately I have developed a taste for wine, specifically the reds, so I treat myself to a couple glasses. Heck....I`ve given up my three favorite things in the pursuit of weight loss for the upcoming cycling season; beer, bread and chocolate so a glass or two of merlot won`t hurt....will it? Tonight`s selection - Two Oceans(South Africa). A 2003 Merlot/Cabernet Sauvignon. Cheers! Geo

Yikes - seems winter has caught up with us here in the Maritimes. Had a snow storm yesterday and temps are plummeting down to -30C with windchill tomorrow. Gonna be one cold wait at the Metro transit stop in the AM. Brrrrrr. Enough to freeze the......well....you know...off a brass monkey. LOL. " It`s often assumed that a five hole goal is a bad goal that should be stopped. In truth it is one of the hardest shots to stop.....there is always going to be a hole there whenever a goaltender moves into a crouch position." Martin Brodeur Beyond The Crease Whooohoooo..............validation from one of the best goalies in the NHL. Geo

What started out as a few of my favorite pics from the club website, personal collection,internet and a variety of cycling magazines ended up morphing into an entire panel of my work station. Sure beats looking at the gross color of the office panel and reminds me of better pursuits on those days I`m not busy making a living. Geo

Yup......it`s time to refocus and start planning for the 2007 cycling season. I`m back on a sound nutritional footing, feeling confident and was back playing ball hockey today after a 2 week holiday break. It went well. I played OK considering I wore my contacts rather than eyeglasses. Usually the dust stirred up in the gym causes me discomfort but it wasn`t too bad today. I had some difficulties focusing on slap shots from over half (and let in a few soft goals) but it was a definite improvement overall. My knee is feeling a little wonky tonight......more like stiffness in the lower right quad. Hopefully that is nothing to worry about. I don`t recall doing anything during the game but it is a little sore. Wow! The weather? Go figure. January in Canada and we have temps well above 0C.It was windy today which brought it down to close to 3C. Had it not been for the gusty conditions and my commitment to the guys at hockey I definitely would have wanted to cycle. If this keeps up it may

Hard to believe it`s 2007 already. Time flies when the winter weather is mild.LOL. I don`t believe in New Year`s resolutions so I won`t claim to have made any. That said I am determined to enter the 2007 cycling season is top form. As a result I have managed to leave behind the dietary excesses of the holiday season with a good focus on my nutrition and exercise regimes. For me it sems to be a three tiered approach. The last couple years I focused on primarily road cycling skills;improving my spin, bike handling and group riding techniques. Last year I added some basic core strength routines to my aerobic base and in the last quarter of 2006 really accelerated my core strength routines to include both traditional,swiss ball, plank and medicine ball exercises. The one tangible result is my wonky lower back has never been better! The third tier is my current focus on nutrition and better eating habits. I`m considering taking a nutrition 8 week seminar through Nubody`s starting late Jan