The Compound Effect

Author: Darren Hardy

Genre: Personal development.

Length: 200 pages.

Overview: The compound effect refers to the ability of small positive actions to multiply over time into great payoffs, and conversely, for small negative actions to multiply over time into dysfunction. Choices create behaviors which create habits, with good habits moving us toward our goals and bad habits away from our goals. Consistency ultimately builds momentum, which further accelerates change. Tools include tracking, goal setting, finding your “why-power,” and managing the positive and negative influences in your inputs, associations, and environment.

My thoughts: Although the book doesn’t necessarily cover any new ground for the genre, it is remarkably succinct (about 3 hours to read), well organized, and the case studies and allegories are illustrative and motivating.

If you like this, you’ll like: Atomic Habits by James Clear.

America’s First Daughter

Authors: Stephanie Dray and Laura Kamoie.

Genre: Historical fiction.

Length: 587 pages.

Description: A historical fiction account of the life of Martha “Patsy” Jefferson Randolph, the daughter of Thomas Jefferson.

My Thoughts: This novel will leave you with a new appreciation for some of the complexities of the life of Thomas Jefferson, and that period of our nation’s history. As with any good historical fiction, you gain an understanding for how life was lived on a day-to-day basis in a different era. In the early chapters of the book, you develop a great sympathy for Patsy, and later come to rue the utter devastation made of her life and that of her family because of what turns out to be a tragic choice of husband.

Book Club: This would make an excellent book club book, discussion points could include:

  • On what issues is our modern society like that of the antebellum Virginians, who know slavery is morally wrong, but continue to go along with it anyway?
  • Patsy’s life was shaped by regional and era-specific societal expectations and constraints on women. To what extent do these still exist today?
  • What might the second half of the book been like, had Patsy married William Short instead?

If you liked this, you’ll like: My Dear Hamilton: A Novel of Eliza Schuyler Hamilton by Stephanie Dray and Laura Kamoie

Tumbledown Brewing

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Location: In a strip mall off a non-descript road in the outskirts of Farmington, Maine. The exact address is Eastside Mall, 805 Farmington Falls Rd., Unit #7.

Taproom: Smallish space. Rustic, laid back vibe. Friendly service. Blackboard lists their 8 beers on draft. They pour everything from 4 oz tasting samples to growler refills. They also sell the requisite beer in cans and merchandise. 3 indoor tables. In the summer, they have some outdoor, dog-friendly seating as well as corn hole. Prices are very reasonable, for example, a four 4-oz tasting flight is only $5, making them one of the best values in Maine. Whenever we are there, it seems like there’s a good mix of locals coming in to fill their growlers, and people stopping by for a brew on their way to and from the recreational Mountains and Lakes part of Maine. For a smaller, non-urban brewery, they have some of the longest and most frequent taproom hours, check out their website for exact details. There is a bathroom in the back of the tasting room.

Beers: In my experience visiting the taproom on several occasions, usually only 2-3 of the beers are seasonal/experimental type options, while the rest are their classic recipes. If you’re someone like me that prefers to always be trying out new things, it’s the kind of place you might only want to visit once or twice a year. They seem to specialize in ales and darker beers like porters and stouts. Beware that often the “On Tap” list on their website is not up-t0-date. If you want to try their beer but can’t make it to the taproom, check out their website for places you can buy their cans or find them on draft. Tumbledown Red in particular is often on draft at local dining establishments in the Western Maine region.

A recent tasting flight experience:

  • Hike-A-Weizen: Described as “a German style wheat ale with notes of tropical fruit and spice.” 4.5% ABV, 10 IBU. Even though we’re not huge hefeweizen fans, we tried it out since it was one of their experimental options. A solid offering for the class.
  • Tumbledown Red: Described as “malty and smooth, with a British hop profile.” 5.4% ABV, 22 IBU. This is one of their classic offerings. Despite being labeled a red beer, my husband and I agreed it has some more solid, dark, almost stout-like characteristics, including some coffee notes.
  • Fat Man’s Misery: Described as “a cherry chocolate milk stout brewed with tart cherries and cacao nibs.” 4.5% ABV, 10 IBU. One of their classic offerings. A nice complex beer, the cherry notes are subtle rather than overwhelming.
  • Dog Star Smoked Stout: A stout brewed with peat-smoked malt. 5.2% ABV, 40 IBU. Another of their classic offerings, and well worth a try for its uniqueness. If you’ve been to Scotland, it will bring back fond memories!

Website: https://www.tumbledownbrewing.com/

The Verdict: If you’re a craft brew fan, and you’re traveling through Farmington, this place is definitely worth the detour.

90 Min PZE Classes

Are you training for an endurance event? Are you looking to push yourself to the next level? Are you a proud member of the Power Zone Pack? Try out these 90 min Power Zone Endurance rides on the Peloton.

  • 7/22/18
    • Coach: Matt Wilpers
    • Class Structure:
      • 16 min warm-up, including 5 1-minute spin-ups and a 3 min build
      • 5 intervals of 12 min each at zone 3, with 3 min zone 2 intervals in between
      • 1 min cool down
    • Playlist: Each interval block features music of a different decade, starting with the 70’s and proceeding on. Overall, one of my favorite playlists, with lots of solid tunes with a driving beat, and perhaps only 2-3 songs that aren’t to my personal taste.
    • Special Event: Home Rider Invasion weekend.
    • Coaching: Matt tells some good stories about training and racing events that didn’t go quite as planned.
  • 1/12/19
    • Coach: Matt Wilpers
    • Class Structure:
      • 13 min warm-up, including 5 30-second spinups and the usual build
      • Interval structure: 12-9-7-12-9-7 min intervals of zone 3 with 4 min zone 2 intervals in between
      • 1 min cool down
    • Playlist: The usual rider request gimmish of rock, pop, and hip hop. For my own personal tastes, there were some good tunes early and late in the playlist, while the middle was a bit mediocre.
    • Special Event: The Power Zone Pack is in the midst of the Game of Zones challenge.
    • Coaching: One of the blander 90-min rides in my opinion. Matt does the usual coaching about the importance of getting some carbs in on a ride longer than 60 min and the risk of “bonking” otherwise, the role of the long ride in your training regimen, and the importance of the intervals in the last 30-45 min of the class when you’re beyond your usual ride length, but otherwise doesn’t offer much in the way of chatter beyond calling out the music and milestones.

Why Miniature Poodles are the Best Dogs in the World

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Okay, so maybe I’m biased. But really, miniature poodles are the best dogs in the world. Here are some reasons why:

  • Size. Miniature poodles are the Goldilocks of the dog world: not too big, not too small, but just right. They are small enough to be cuddly little lap dogs, but big enough to keep up with outdoor activities and be fairly self sufficient in the world.
  • Hypoallergenic. Great for people with allergies!
  • Non-shedding. Spare yourself the vacuuming, dust-busting, and lint- rollering.
  • Intelligent. Poodles are widely considered the second most intelligent dog breed after Border Collies. This makes them highly trainable. More to the point, they will have you trained in no time!
  • Athletic. Poodles are very athletic. They love to play inside or go for walks or hikes outside. They can be trained for agility, and even to catch frisbees!
  • Affectionate. Poodles love to be loved, and love to love you right back!
  • Elegant. Poodles have relatively long legs, giving them a pleasing, prance-like gait.
  • Loyal. Poodles love their people. They might not know where you’re going, but they know they want to come with!
  • Sensitive. Poodles tap into the emotions of their people very easily. They make great therapy dogs!
  • Long-lived. Mini poodles live on average 14-16 years.

Restaurant/Bar Review: Sonder and Dram

Location: Just below Subway at the corner of Ash and Lisbon in downtown Lewiston.

Reservations: No.

Parking: On street, or in the Centerville parking garage across the street (free on nights and weekends).

Food: Menu quite limited to a few appetizers and sandwich/burger type options. I found the portion sizes to be small, particularly for the price. For example, the burger is only 1/4 pound and doesn’t come with fries, yet cost as much as other local venues for 1/2 pound with fries. I saw a plate of the Brussels sprouts come out, and it was more the size you’d expect from a fancy tapas place than a bar.

Drinks: Eight craft beers on tap, plus a tempting menu of handcrafted cocktails. Although the cocktails were well described on the menu, the beers were identified based on name, brewer, and style of beer only on a blackboard. I do wish places that go to the trouble of serving multiple craft brews would make the effort to create a written list with descriptions, so you can match your palette to the offerings. Drink prices were in line for similar venues and products in the area.

Service: Counter service only, which apparently has something to do with their liquor license. We were there on a busy Saturday night, yet it seemed there were only two people behind the bar and two in the kitchen, creating some waiting. The service there was was friendly enough.

Ambiance: Very cool vibe, with rockin’ music, funky lighting, a very swank bar area, and the half underground downtown location.

The Verdict: A great place to meet for drinks. If you’re looking for food, go elsewhere.

Website: Includes the menu, without prices. https://sonderdram.com

Peloton: Theme Rides

Since most Peloton ride playlists are a fairly random gemish of music, sometimes of a particular era and genre, it can be fun to check out some of the rides that are a bit more focused musically. Below are some of the theme rides I’ve done, or plan to do in the future. (Of course, there are many more, these are just the ones that appeal to me the most based on my preference for Classic Rock, grunge, and soundtracks, with a little Eminem sprinkled in.)

  • Steven Little
    • Eminem: 30 min, 2/5/16, “Please Stand Up” (done)
    • Guns N’ Roses: 45 min, 1/29/16, “Watch You Bleed” (bookmarked)
    • Pearl Jam: 30 min, 1/15/16, “Seattle Sound” (bookmarked)
    • Stone Temple Pilots: 30 min, 12/8/15, “Plush” (bookmarked)
    • Beastie Boys: 30 min, 1/23/17, “Sabotage” (bookmarked)
    • Metallica: 30 min, 1/16/17, “Enter Sandman” (done)
    • AC/DC: 30 min, 1/9/17, “Thunderstruck” (bookmarked)
    • Queen: 30 min, 2/12/16, “Someone to Love”(bookmarked)
    • Bon Jovi: 45 min, 9/9/16, “Livin’ on a Prayer”
    • Bruno Mars: 30 min, 12/4/15, “Some Uptown Funk”
  • Robin Arzon
    • Queen: 45 min, 10/22/18, “Queen Pop” (done)
    • Hamilton: 30 min, 2/9/16, “Best of Broadway ’16” (done)
    • Greatest Showman: 30 min, 11/16/18 (done)
  • Jennifer Jacobs
    • Guns N’ Roses: 45 min, 7/10/18, “Guns N’ Roses” (done)
    • Van Halen: 30 min, 12/15/16, “Hot for Teacher” (bookmarked)
    • Motley Crue: 45 min, 10/27/16, “Kickstart My Heart” (bookmarked)
    • Eminem: 45 min, 7/25/16, “Lose Yourself” (bookmarked)
    • Top Gun: 45 min, 5/15/16, “Maverick” (done)
    • Pulp Fiction: 30 min, 10/24/16, “Royale with Cheese” (bookmarked)
  • Dennis Morton
    • Queen: 30 min, 11/2/18, “Queen Rock” (done)

How do I love thee, Peloton? Let me count the ways.

Are you thinking about taking the plunge, and buying a Peloton? Given the not insubstantial cost, it can be a scary step. Especially if like me, you live far from a Peloton showroom, and can’t give a real world bike a try first. Even if you can try out a bike first, a trial ride or two is different than knowing what the day in, day out experience is going to be like. I also didn’t have any real world friends (or colleagues, or even acquaintances) who I could quiz about their experience. Sure, the 1500+ mostly rave reviews on the website are reassuring, but maybe that’s just people still on their first-week high of excitement, or even post-purchase rationalization.

So, is buying a Peloton really worth it? In one word: YES. In two words: HECK YEAH. What makes the Peloton experience so special? Read on for my perspective, formed after just over 1 year and 9 months of ownership, with over 400 rides (more than 4000 miles!), 70 strength workouts, and more than a dozen stretching sessions under my belt.

First, for background, a little about me in the exercise realm. I’ve always been an active person. I grew up in a family that routinely went for walk, bike rides, did cross country skiing, etc. As a kid, I was pretty much a year round, multi-sport athlete until high school, when desk time started to interfere with court time. I have been working out regularly at a gym (cardio and weights) since my middle school years. In my working adult years now, my vacations frequently revolve around active outdoor pursuits, such as hiking, biking, and whitewater rafting, but my gym time has taken a hit secondary to limited options locally, a hectic career with long and irregular hours, and a growing cadre of basement exercise equipment to divert my attention (treadmill, elliptical, recumbent bike, rowing machine, and some weights). At my last residential locale, I did some spinning classes at a Gold’s Gym and enjoyed them, but didn’t find any good replacement options after moving due to location, cost, and scheduling. My main impetus to buy the Peloton was to incorporate more high intensity interval training into my workouts, as I otherwise tend not to do this when left to my own devices.

How do I love thee, Peloton? Let me count the ways.

  • Inspirational coaches. This was the biggest unanticipated benefit of Peloton for me. Growing up, coaches played a huge role in developing my work ethic, can-do attitude, goal setting, and belief in myself and my abilities. Until getting into Peloton, I don’t think I truly appreciated the loss of not having this coaching function in my life. Now, I once again have several firm but loving presences pushing me to be the best I can be, both on and off the bike.
  • Variety of rides. Peloton is never boring. There are a variety of ride types, including low impact, intervals, rhythm, climb, theme, live DJ, Heart Rate Zone, and Power Zone. Rides vary from 5 to 90 minutes. You can filter their huge On Demand library by instructor, ride type, length, musical genre, and even rider ratings. Each coach brings a different flavor to your ride experience. Over time, I’ve gone through several phases, from favoring particular coaches to particular ride types, which is part of what keeps the Peloton experience interesting and relevant.
  • At home convenience. This is a key part of the Peloton experience for me. I love being able to roll out of bed and onto my Peloton with a minimum of fuss. Even with my gym just ten minutes away, the time I save by working out at home is enough to fit in a 60 minute workout where otherwise I would have had to settle for 45 minutes, or to add on a 10 minute strength or stretching session to my ride.
  • No set schedule. Peloton is perfect for people who work long or irregular hours. With the On Demand library, you can tailor your workouts to the time you have, at the time of day you have.
  • Metrics, metrics, and more metrics. While on the bike, you can monitor your heart rate, power zone, cadence, resistance, output, and position on the leaderboard. After each ride, you can review your metrics as graphs in a single snapshot screen. There is an overview screen tracking your number of workouts of each type, your personal records for each ride length, as well as badges for various accomplishments. With just a few clicks on the website, you can download a spreadsheet with all of your workouts to date, which can be filtered to look for trends, monitor your progress, and work towards long range goals.
  • Sense of community. What really makes Peloton special is the people. From high-fiving on the leaderboard, to shout-outs from the coaches for milestone rides, to Facebook groups for various interests, Peloton is anything but a solitary experience. Before I bought the bike, I thought all of the hullabaloo about the community aspect was kind of hokey, but now I’ve drunk the Kool-Aid. There’s just nothing like sharing an inside joke with 418,000 of your closest friends.
  • Physical health. Although I’ve always been an active person, Peloton has really helped me take it to the next level. I definitely work out longer, harder, and more frequently. I incorporate more strength and stretching into my workouts. I pay more attention to the food choices I make. I think more about things like recovery days and sleep. I set and achieve more active goals, both on and off the bike. I believe any money I’ve spent on Peloton will come back to me ten-fold in reduced healthcare expenses down the road.
  • Mental health. I sometimes think of my Peloton as my Sanity Cycle. We all know the benefits of exercise on relieving stress and boosting mood. Added to this is the unrelenting positivity and good will of the coaches and community, in a world that can otherwise seem like it’s being taken over by negativity and hostility.
  • Quality bike. Over 400 rides in, and my bike works as well (and quietly!) as the day I got it, no repairs or maintenance needed. The only thing I’ve ever needed to do is tighten the cleats on my bike shoes.
  • Exposure to new music. It’s easy to get into musical rut. Before Peloton, my iPod was largely loaded with music I’ve been listening to since my high school and college years. With Peloton, I’ve been exposed to great new artists and genres. One cool features is being able to see the playlists for each class before you commit to the ride, and during the ride you can display song titles and artists as they play–a great way to find new tunes to add to your collection.
  • Expanding range of workout options. When I made the leap into Peloton, they were primarily offering rides, stretching, and strength training. The lineup has now expanded to include walking, running, other cardio, boot camp style workouts, meditation, and yoga. My only regret is I enjoy riding so much, I haven’t had as much chance as I would like to explore the other content! Given the growth so far, I can only imagine there’s more to come as well.
  • Dynamic, customer-focused culture. If you ask, you may receive. Many of the current Peloton features like playlists, filtering by musical genre, and power zone display on the tablet were community requests that became reality. I suspect many of the expanded workout options have similar origins. Although there is the occasional story of frustration, for the most part, Peloton is recognized for the quality of their customer service. Given the investment you make in the bike, do be aware of, and strongly consider, the warranty options.

So there you have it. I cannot recommend this bike, and community, enough. If you’re thinking about taking the plunge, go for it! Your only regret will be not starting sooner.

Use this referral link to get some additional freebies for you (and me!). https://www.pelotoncycle.com/r/?rc=f1e791e449ef40c09a89a18e411a5d1e

See you on the leaderboard!

Peloton Accessories

Are you going to take the plunge and buy a Peloton? If so, congratulations! If you love it as much as I do, it will surely be the best investment you ever make in your own health and well being. Skip the overpriced Peloton accessories package, and buy what you need right from Amazon. Read on for my must-haves list for your own home Peloton studio. Or, if you’re buying a Peloton as a gift for someone special, wrap these up for under the tree while that lucky someone awaits bike delivery!

  • Mat. Protect your floor with this perfectly sized and heavy duty mat for under the bike.
  • Gel seat cover. Your tush will thank you!
  • Cleats. Find your perfect pair of cycling shoes from Zappos, then make them Peloton compliant with these cleats.
  • Heart rate monitor. Perfect for data-junkies and those that want to try out the popular Heart Rate Zone training program.
  • Bike wipes. Keep your bike clean and fresh smelling.
  • Fan. Stay cool. You’ll love the rotating head and multiple power settings.
  • Towels. Mop up the sweat as it comes pouring off of you.

Handy Small Kitchen Gadgets

Are you looking for a gift idea for the cooking enthusiast or new householder in your life? Do you want to make some healthy changes to your eating habits by preparing more foods at home with fewer packaged ingredients? Read on to discover my favorite small kitchen gadgets.

  • Garlic Press. Lots and lots of recipes from all different kinds of cuisine call for minced garlic. Save yourself a lot of knife work (and time!) with this handy tool for smashing garlic. Insert a few cloves of garlic into the chamber, squeeze the handles together, and presto! Fresh minced garlic is sure to give your dish an extra pop of authentic flavor.
  • Immersion Blender. Do you want to make delicious yet healthy smooth veggie soups or hummus at home? With a minimum of fuss, and easy clean up? Simply put your (softened) ingredients together, connect the blender attachment to the base, insert the blender head into the bowl of ingredients to be pureed, and press the button to start the motor going. Compared to a food processor, I find this to be more intuitive to use and easier to clean, while it fits easily into a drawer rather than taking up valuable counter space. Also great for new parents planning to make baby food! (Disclaimer: I actually own the Cuisinart version of this from several years ago. Per multiple reviewers, the newer version of this has suffered as the result of a flawed design change.)
  • Pineapple Corer. Do you love pineapple, but find getting it ready to eat tedious? No longer, with this handy corer. Simply slice off the crown of the pineapple, center the teeth of the corer over the core of the pineapple, and then create beautiful, even slices with a few turns of the wrist. (Disclaimer: I actually have the Oxo version of this, but this one is equally well reviewed and a few dollars cheaper to boot.)
  • Citrus Squeezer. Are you a kitchen snob who refuses to use bottled lemon juice from the grocery store? Do you love guacamole, with that extra zing that can only come from fresh squeezed limes? If so, you’ll love having a convenient, easy-to-use citrus squeezer. Cut the fruit in half, center it in the lower bowl, and squeeze the handles together while the juice flows out the bottom. Warning: you might start drinking copious amounts of homemade lemonade!
  • Potato Ricer. Are you on a low carb kick, with cauliflower rice everything?
    Do you want to squeeze the water out of spinach, without using a whole roll of paper towels? Are you cooking Thanksgiving dinner for a crowd? Time to get a potato ricer! Place the desired food in the basket, and squeeze the handles together. Also great for new parents planning to make baby food!