Marlene and Rebecca talk about

- Weight loss and diet quality

- Naming your erg and your boat

Sponsors

- Sculling Gear - everything you need after you've bought a single scull

https://rowing.chat/sponsor/sculling-gear/

- Rowing Directory - the place to find a rowing business selling what you need.

https://rowing.chat/retailer/

Timestamps to the show

06:00 This Past Week - what we've been doing to advance Masters Rowing.

Marlene has been at the Rowing Canada conference gaining a certification on coaching coastal rowing from Guin Batten.

Rebecca investigates introducing a new racing classification "New Masters" in New Zealand; and also explains how to get an eights group training together in your club.

15:00 Naming your erg - Have you named your rowing machine?

http://bit.ly/2MozjY7

Marlene's first van Deusen single scull was called Finse - the tallest mountain in Norway.

We discussed Sobakevich from Gogol's novel, Dead Souls.

22:00 Weight loss and diet quality. Since Christmas how much weight have you lost?

Changing habits is key. What improves diet quality?

- less sugar

- less refined foods (is there a wholegrain version?; is there a fresh version?)

- made at home means fewer preservatives

- boost your vegetables, fruits and high quality proteins.

Your brain likes "crunch" texture

Are you really hungry? Change soda to selzer water (sparkling water) - try to eat your calories not drink them.

Good habits

- small plate

- chew

- portion control

Rebecca and Marlene both use My Fitness Pal app for logging what you eat.

The World's Healthiest Foods book by George Mateljan

https://amzn.to/3cpmw2h

35:00 Plan your week - remove decisions from the moment by planning ahead.