Dr. Miczak's X-Training BLOG

Winterizing Your Gear

Mon, 27 Dec 2010 14:25:44 -0500

Now's the time to get your gear ready for snow, ice and slush with these great winterizing products!

Leather, suede, rubber and cloth boots and gloves need extra protection from the revages of winter. One of the easiest ways to insure they will perform for you year after year is to waterproof them when they are new. Even if your apparel has been neglected, doing some maintenance before the new season begins can prevent and even restore damage.

Nikwax Glove Proof: This sponge on product was a new one for me but it can be used for both leather and fabric based gloves. It is recommended for Gore-Tex, SympaTex and Entrant lined gloves. You'll want to be sure that your gloves are clean before applying and shake the container well as the liquid tends to separate. Apply with the built in sponge applicator being sure to work it into the seems and stitching. After 2 minutes, remove any excess with a damp cloth. Nikwax Glove Proof waterproofs while maintaining breathability and grip.

TIP: If your leather gloves are very dirty, I would suggest using Meguiar's Gold Class Rich Leather Cleaner/Condition first. You can find it in the automotive section with the car polish but it contains Aloe and other nutrients that clean moisturize and preserve your "skins".

Sno-Seal All Season Leather Protector: I first started using Sno-Seal on my ice skating boots before mounting the blades. It is excellent for keeping your feet warm and dry out on the ice both for indoor and outdoor rinks. It is a stiff beeswax based product which makes it easy to apply without running all over the place. Since it doesn't contain grease, oil or animal fat, it won't cause your boots and gloves to deteriorate. You'll need to warm up your leather products first by placing them in a sunny window or use a hand held hair dryer. Once the leather is warm, rub the Sno-Seal in and you'll see that it melts like butter. Wipe off any excess product and you're done! I usually reapply once a year at the very beginning of the winter season.

TIP: I use Snow-Seal for my ice skates and snowshoes but it can also be used for hiking boots, cross country skiing, leather gloves and work boots. Really anything leather that comes in contact with snow or rain will benefit from Sno-Seal which also comes in a tube for easy traveling.

Nikwax Waterproofing Wax for Leather : This product comes in a squeeze tube so you'll need to watch the application. This also has a built in sponge applicator but I found that when packaged in a tube, the product is very hard re-mix once separated. All the same, this is a waterbased leather waterproofer for smooth leather and footwear. If you have suede UGG Boots you'll want to use the following products below.

T he Walking Company Sheepskin Care Set includes Cleaner, Rain & Stain Repellent: This set comes in its own brown sheepskin tote and includes a handy little suede brush. This perhaps the best way to protect your investment of sheepskin suede boots. If the boots are dirty, use the Cleaner first as directed. After that you can apply the Rain and Stain Repellent. You will notice that the suede will become smoother after treatment with these products which may effect them aesthetically but not in function.

The Wrap: Different materials need different products for protection. Here I've given you some suggestions based on what the pros use plus my own experience. When all is said and done, the best product is the one you will use regularly to protect your outerwear from the elements.

X-Training BLOG's 2010 Highlights

Wed, 8 Dec 2010 15:28:57 -0500

Here are some highlights from the past year at the X-Training BLOG! We'd like to thank ALL of our participating companies linked on this page who make top quality gear and supplies to keep us out there.

We'd especially like to thank these top equipment companies:

Rudy Project

Kestrel Weather Meters

Tubbs Snowshoes

Sled Dogs Snow Skates

CatEye Bicycle Electronics

Healthy Holiday Give-Away!

Fri, 5 Nov 2010 15:44:51 -0500

WIN this beautiful Holiday Gift Basket of Healthy Goodies which include: Author Signed Copies of "The New Woman's Herbal & "Nutritional Guide", "The Secret of Staying Young" Topricin Homeopathic Pain Creams, Totally Calcium Supplements AND a Stainless Half Twist Polar Bottle of your choice!

Enter by emailing drmiczak@yahoo.com

with "Healthy Holiday Give-Away" in the Subject Line. Entry Dealine is MIDNIGHT December 10th 2010. This Give-Away open to U.S. residents only. Wicker Hamper not included.

Cool Weather Workouts

Tue, 19 Oct 2010 12:51:40 -0500

Fall is a fantastic time for a brisk walk or ride out in the cooler temps. Be sure to layer your clothing so that as the day, (and you), warm up, you can adapt to the changes. One of my favorite picks for jogging or cycling is this full zippered 100% cotton hoodie.

Go-Lite Women's Thermal Zip Cycling Jersey Good for 50+ Degrees

Usually for a short ride or run, my favorite zippered cotton hoodie as shown above would be fine. However when I need more "technical support", my Go-Lite Thermal Zip Cycling Jersey is the way to go.

Warm alone or layered up, the GoLite Vermillion Thermal Zip Top for Women is the ideal active cool weather piece. Built with moisture wicking Minerale™ fabric, the Vermillion features a 1/4 length front zip, rear stash pocket and a super plush, soft fleece interior. The pink is a high visibility factor when riding, not just a fashion statement.

Make a Fresh Start this Fall!

Give your cool weather cycling clothes a fresh start for the fall! You old, coolweather cycling kit may just need a thorough cleaning to be roadworthy again.

TIP: Wash your cycling tops and bottoms in Sport Wash to restore them to their former glory. Sport Wash leaves no scent or soapy residue and is perfect for removing odors from polyesther, synthetics and natural fabric blends.

Transitional Pieces - Start at the Bottom

As the weather gets cooler, you can extend your jopgging / cycling season by investing in the right clothing. If you insist on wearing your Lycra shorts into the season, you can purchase leg warmers or wear thin tights underneath. Keep in mind that multiple layers on the bottom can be uncomfortable and chaft when walking or pedaling. It is best to invest in just the right amount of bottom coverage for the season.

Terry Scooter Capris: Best for 65+ Degrees

These are perhaps my favorite because they come with a removable Terry Flex Chamois liner which is made of a cooler sheer mesh material. They are loose around the legs and allow you to store necessities in the pouch pockets. Keep in mind that the "baggy" design is not the most efficient in the wind but these look great on and off the bike. Ditch the removable chamois and they are your new walking capris. Perfect for a quick or long commute when you don't want to look as if you arrived by bicycle!

Terry Precision Cycling

Terry Bella Knicker - Best for 55+ Degrees

These Bella Knickers come down pretty far to cover most of your calves. They are not lined but come with a built in chamois which is very light and fexible. These are the traditional Lycra style cycling pants but with up to date accents such as the reflective bars on the bottom. The wider waistband is very comfortable and stays put while riding. These are very fited to cut through the wind while offering just the right amount of coverage for slightly cooler weather.

Pearl Izumi Women's ELITE Thermal Cycling Tight - 45+ Degrees

These are the ultimate weather-beaters! Designed for comfort and full coverage, these tights will take you pretty far into the season until it snows! These have great moisture transfer and the lining is VERY soft. A wide waistband and 8 panel construction means these tights move with you on the bike.

The W's ELITE Thermal Cycling Tight offers great cold weather protection with a soft and comfortable brushed interior combined with the comfort of Pearl Izumi's Women's ELITE 3D Chamois®

Pearl Izumi

Get in on the X-Training BLOG's Polar Bottle - Eat Clean Diet Cookbook Give-Away! Hurry!!! Deadline for entry is MIDNIGHT October 24th, 2010!

Topricin & Totally Calcium Revews

Fri, 5 Nov 2010 15:38:19 -0500

Photo: Topricin products, Pain Relief Cream in Pump Bottle & Travel Sizes, Glucosamine Supplement & Totally Calcium Brand absorbable calcium supplements.

As the days grow cooler you may begin to notice aches and pains previously masked by the warm summer sun. One of the best things to do during the fall x-training season is to layer your clothing. Early morning walks or cycling start off cool and may add to muscle discomfort later on.

Topricin Anti-Infammatory & Healing Cream

Another thing that can help is to use a good pain relief lotion before starting your workout. The physical rubbing helps to improve blood flow to the muscles and an Arnica based lotion will help ward off aches later on. I've used Topricin throughout the summer and can say that I wouldn't leave home without it now. Not only do my joints function better on the road but there is no soreness afterward. I am able to push myself a little more each time which is great especially when you don't have to pay for it later!

I have really appreciated the super pump bottle Topricin for quick and easy one handed applications. Likewise the travel size body and foot creams are great for trips, tours and should be included in the Adventure Medical Kit featured here last week.

Topricin's Healthy Joint Function Glucosamine

I demand a lot of my body so I've been doing Glucosamine supplementation for quite some time. I have traditionally used liquid supplements because really they are the most absorbable. Still they had to be measured, poured and mixed each morning. They also have to be refrigerated. I began using Topricin Healthy Joint Function as a complement to the Topricin Cream applications over the season and have to say that I don't miss the liquid glucosamine at all.

The synergistic combination of the topically applied cream and this dietary supplement has helped my joints immensely allowing more freedom of movement and less stiffness. I would like to add that implementing an alkaline diet is also helpful in dealing with inflammation which is often the source of arthritis and muscle pain. Topricin is available at many drugstores and retailers such as Wegman's & Whole Foods. See the Polar Bottle - Eat Clean Diet Cookbook Give-Away post to enter and learn how important this is.

Totally Calcium Absorbable Calcium

Totally Calcium is formulated to be 100% soluble and 100% absorbable. This is really a break through calcium supplement. One of the problems with most calcium carbonate, citrate and lactate products is that they are not readily broken down. These cheaper forms may end up in soft tissue, showing up as kidney stones and even worse, calcification build up in the arteries of the heart.

Totally Calcium is completely tasteless and can be added to either hot or cold beverages, soups or dishes. 120 mgs of Calcium in each packet means you'll be able to use all of the elemental calcium which is best taken in small doses. What I especially like is the little travel pack included with the one month supply. If you are traveling or taking a bike tour, you can take a few packets along and add them to your water bottle. Your muscles will certainly thank you for it after a long day on the road!

TIP: Calcium is best taken at night before bed. This means more of the calcium will be absorbed into the bones because the muscles are not competing for it for active lactic acid displacement. You'll also sleep SO much better!

Adventure Medical Kits

Mon, 4 Oct 2010 15:15:34 -0500

Adventure Medical Kits pack a lot of useful emergency gear for cycling commuters, backpackers and other outdoor enthusiasts!

If you are cross training, commuting, camping or taking a cycling tour this fall, you should consider having a medical kit on board. I keep a full on medical emergency bag with me in my car so what about the times I'm out cycling? Adventure Medical Kits offers specialized medical supplies and gear repair sets that fit easily in my Trek Trunk!

S.O.L. 3 Survival, Medical, & Gear Aid

Distributed by Tender Corporation, the S.O.L. 3 Adventure Medical Kit shown here is actually three kits in one. Survival-Medical-Gear Repair. This kit goes well beyond traditional bandages and first-aid cream!

Survival:

We were especially impressed with the inclusion of Tinder-Quik which is waterproof and burns for 2-3 minutes. If you are stranded and need to keep warm with a wood fire, you'll be very happy to have this along. Also included is a whistle which can be heard for over a mile, a signal mirror, a 20MM magnetic compass and a 3 ft. sheet of aluminum foil for cooking or to reflect heat from the fire you just started with the Tinder-Quick.

Medical:

The medical tools included in the SOL 3 Adventure Medical Kit are impressive and include moleskin dressings, assorted sizes/shapes of bandages, gauze, tape, forceps, gloves and more. Especially useful, you'll find they have even included a mini- medicine chest replete with Ibuprophen, Antihistamine, topical applications of triple antibiotic ointment, tincture of benzoin and providone iodine which can also be used for emergency water purification. They have even included their own After Bite Sting and Itch Wipes as well as After Cuts & Scrapes Anesthetic/Antiseptic Wipes in with the medical supplies. We also tested their Natrapel Insect Repellant Wipes and found them to be long lasting and highly effective. Below is a photo of it and travel sizes of the After-Bite Outdoor Combo.

Gear Repair:

This is what really sets the SOL 3 Adventure Medical Kit apart from the crowd. They have thought to include an assortment of UL-rated cable ties that can be used to quickly repair broken gear, clothing or even improvise temporary shelter. Also included is 40 inches of nylon cord which is tested to hold over 150 lbs, EMT shears which as you know will cut through anything and a set of nickel plated safety pins.

All of these items fit neatly in this waterproof case with a detachable inner pouch. Each side is clearly marked "Medical Supplies" or "Survival Tools & Gear Repair" and the see through windows let you get a quick visual on the contents. You can even sign up for Easy Refills and Registration with a bonus discount code at Adventure Medical Kits

This Ultralight Watertight .3 Adventure Medical Kit is what I keep on my touring bicycle at all times. This mighty-mini contains just the medical emergency essentials you'll need for the road. These supplies will also work for 1 person out for 1-2 days. Very well thought out and packed.

Bandage Materials
4	Bandage, Adhesive, Fabric, 1" x 3"
2	Bandage, Adhesive, Fabric, Knuckle
2	Bandage, Butterfly Closure
3	Dressing, Gauze, Sterile, 2" x 2", Pkg./2
Blister / Burn
1	Moleskin, Pre-Cut & Shaped
Instrument
1	Splinter Picker/Tick Remover Forceps
Medication
2	After Bite Wipe
2	Antihistamine (Diphenhydramine 25 mg)
2	Ibuprofen (200 mg), Pkg./2
Wound Care
3	After Cuts & Scrapes Anethestic/Antiseptic Wipe
2	Alcohol Swab
1	Tape, 1/2" x 10 Yards
2	Triple Antibiotic Ointment, Single Use

REMEMBER to ENTER our Polar Bottle - Eat Clean Diet Cookbook Give-Away going on NOW. Hurry! Deadline is 12 midnight, October 24th, 2010.

CatEye Strada & Kestrel 4500 BT Reviews

Thu, 30 Sep 2010 13:50:15 -0500

CatEye's Strada Double Wireless Cyclocomputer CC-RD400DW helps to keep track of your mileage and commute with 9 functions! Don't forget our Polar Bottle - Eat Clean Diet Cookbook Give-Away on October 25th so ENTER NOW!

There are some essentials you just HAVE to have if you are serious about cross training. If you are cycling, you need to have a computer to keep you up on basics such as speed, distance, elapsed time and cadence. If you use your bicycle for commuting, you'll what to know your speed and travel distance is to estimate your time of arrival.

I have had other wireless bicycle computers that were very difficult to program and gaining access to the various screens was a chore. CatEye changed all of that for me with their Double Wireless Strada.

CatEye Strada Cycle Computer

in PINK for Breast Cancer Awareness

Month in October

The Strada and its components are easy to mount and adjust although the included ties could have been a little better for anchoring. You'll also need to make sure there is the right distance between the unit and the sensors but distance and calibration charts are included.

That having been said, this is a very straighforward unit and quite small but the large digits allow for easy reading. It offers:

Current Speed
Cadence
Elapsed Time
Distance #1
Distance #2
Average Speed
Maximum Speed
Total Distance-Odometer
Clock

These functions are easy to access by simply pressing the whole computer while in the bracket. The split screen allows you to see two readings at once and clearing the screen is easy. Just hold the unit down until the screen goes blank. The Sleep Mode helps prolong battery life, (batteries are included), and the unit itself can be removed from the brace for safe keeping.

Kestrel 4500 Pocket Weather Tracker with Bluetooth

If you are planning any time out on the road, you'll want to have one of these along with you. The Kestrel 4500 by Nielsen Kellerman. This unit tracks temperature, wind speed, dew point, humidity and barometric pressure plus MUCH more. However, I think the greatest help to X-Trainers is the Heat Index reading. This can help to prevent overheating or even hypothermia, (frost bite) when such conditions are present.

Even more important is knowing the present weather conditions, where you are as opposed to relying on a report focused on another area. I've had storms rise up quickly, not even mentioned in the forecast. With wind speed, a digital compass,(so it can calculate headwinds and crosswinds) and the barometric readings on the Pocket Weather Tracker, I've been able to avoid getting caught in many a unpredicted downpour.

Kestrel 4500 on a Mini Tripod Transferring Data

The Wireless Bluetooth feature allows uploading of data from the unit to my laptop allowing me to track trends in the weather over a period of time. This can give you accurate readings that will help predict future trends for the season. Storing this information is easy and the wireless tranfer a snap.

Both the CatEye Strada and the Kestrel 4500 fit neatly in the front pouch on my Terry road bike below. Compact, easy to use, there is no reason not to have these essential computers with you as you venture out for your workout or commute!

New Fall Bicycle Lights

Tue, 21 Sep 2010 17:01:07 -0500

CatEye's NEW Hybrid gives you clean, renewable solar power with a rechargable battery back-up. Plenty bright enough for dark streets and roads with a flashing feature for riding at dusk or dawn. 400 candlepower. See the CatEye Hybrid Video for more details.

REMEMBER! The x-Training BLOG's Polar Bottle - Eat Clean Diet Cookbook GIVE-AWAY is still on so click this link and enter NOW before October 24th, 2010!

Whether you want to extend your cycling season or simply the times you choose to ride, it is important to see and be seen as the days grow shorter. Many states require lights on bicycles ridden after dark in addition to reflectors. That's why I had to check in to see what was new with CatEye Cycle Electronics!

Founded in 1946 in Osaka Japan, CatEye was my first choice years ago when I needed the BRIGHTEST most powerful, headlight possible. They have since upgraded their flagship light to the current HL-EL530 which is 50% brighter than the previous model, producing over 2200 candlepower from a single white LED.

This is possible due to CatEye’s exclusive OptiCube™ technology. The HL-EL530 offers up to 90 hours of runtime on 4 AA batteries. It features an innovative magnetic switch, side visibility, a FlexTight™ bracket, and is highly water resistant. Important because you WILL get caught in the rain at some point while cycling.

This is the light I use on my Nishiki Touring Bicycle, otherwise known as my second car! It even has a slide release feature that allows it to become a hand held flashlight off the bike. This thing throws a ton of light plus its swivel bracket allows you to aim the center beam where you need it.

CatEye Uno

This is a sleek, MagLite like light for a handlebar with limited space. Here it is at night perched between my Aero Clip Ons and Bell on my Terry Symmetry. Don't let the small size fool you though. This little light has big time features such as:

400+ candlepower
OptiCube™ lens technology
Flashing and constant modes
60 hours run time in flashing mode
15 hours run time in constant mode
Runs on 1 AA battery (included)
FlexTight™ Mounting bracket
Water resistant

This light is great for a quick commute or if you get caught out after dark. The flashing mode is especially useful for riding at dawn and dusk. You can actually see it more than a mile away.

Now you're looking at tail lights! The slimmer, brighter TL-LD610 offers 5 LEDs and three modes! The FlexTight™ Universal Mounting Bracket can be mounted horizontally, (as shown), or vertically. Highly visible even during the day. A must have for urban riders!

PHOTO below: Reflex-Auto mounted on my touring bike with panniers.

The Reflex Auto tail light has both optic and motion sensors to determine when to automatically activate the light. When darkness and motion are detected the light turns on instantly! This is great because now like my car, I don't have to think about turning my lights on at night. This light even activates in my dark garage allowing me enough light to guide the bike out.

The 5 super-bright modes, over 180 degrees of visibility, and various mount options make this the most versatile tail light ever! Here I have it mounted in place of my rear reflector. This light is really bright and actually looks like flashing police lights. I see how these lights help keep the distance between myself and traffic so they are worth it for the safety perks alone.

Features:

- One high power center LED + four 5mm LEDs

- 5 super-bright modes

- Runs on 2 AAA batteries

- Weight: 44 grams / 82.5 with batteries & bracket

- Rear rack bracket included (Reflex Auto Rear)

Breakfast to Go!

Wed, 15 Sep 2010 14:54:25 -0500

Studies have shown that those who eat a good breakfast perform better, have more energy through out the day and are less likely to over-eat at other meals.

An estimated 80% of Americans now say they are cooking at home for "foodie" enjoyment, health and finances. If you are into cross training as I have been for several years now, you're probably already accustomed to preparing your own protein shakes, egg white - spinach omelets and granola.

Once you get used to working with fresh, natural ingredients, well you just don't want to go back to the prepackaged stuff! Take pancakes for example. You can do amazing things with a basic buttermilk pancake or waffle recipe! Toaster waffles taste like cardboard in comparison and are pretty much the nutrition equivalent to it too. Buying breakfast out is costly and not a taste treat I would venture to enjoy very often. Most of it, hash browns, biscuits, hard cooked eggs offer little or no fiber. Add up purchasing these sandwich croissants for a week and you could have brought enough raw ingredients for nearly two weeks of homemade breakfasts.

Just as you set your alarm to get up early to run, bike or hit the gym, you can set it 15 minutes earlier to fix yourself a proper breakfast. All you need is a little organization and you're eating in no time!

Here are some old-fashioned favorites with much quicker prep-serving times:

Zingerman's Presents: MaCrooms Irish Oatmeal - This oatmeal is stone ground in County Cork Ireland and not rolled like the Quaker Oats you're probably used to. Instant oatmeal packets are often loaded with refined sugar and don't taste very good to boot. You can cook enough Irish Oatmeal for about 4 servings the night before and store it in a container in the refrigerator. In the AM, scoop some out into a bowl, pop it into the microwave the add a little brown sugar or blueberries & milk. Voila! This really stays with you and is rich in protein, vitamins and fiber. You couldn't ask for better to start your day!

Gourmet Blueberry Buttermilk Pancakes - Purchase a ready made "complete mix" with eggs & milk already added. I add a jar of Wheat Germ and transfer everything to a large zip lock freezer bag. Toss in a 1/2 cup scoop so it's ready to go. All you need do is add water & some blueberries, (frozen work fine), and pour onto the griddle.

Top with a little Naturel Agave Syrup and serve. A Sunday style breakfast in under 15 minutes! You can also make a whole batch and store them in refrigerator in containers and reheat during the week. Another one of my favorites is Buckwheat Pancakes. Buckwheat is not really in the wheat family or a grass so those with wheat allergies should look into this nutritious "pseudocereal".

Sunbutter Sunflower Seed Spread

A new twist on the old peanut butter on a slice of bread! This is a real boon to those with peanut allergies but long for the taste of fresh roasted nuts. Sunbutter is made from freshly roasted & ground sunflower seeds with no hydrogenated fat or gluten. The Sunflower is native to North America and the Natives packed them along for extended trips for energy and endurance.

This one is a real quickie! Grab a slice of bread and a jar of Sunbutter. Spead on a slice of Arnold's Health Nut Bread and you're out the door!

REMEMBER! The X-Training BLOG has got The Eat Clean Diet Cookbook GIVE-AWAY PLUS A FREE Thermal Polar Bottle going on right now! Click here to enter! Deadline is Midnight, October 14th, 2010

Polar Bottle & Eat Clean Cookbook Give-Away!

Fri, 24 Sep 2010 10:11:55 -0500

Polar Bottle, ready for take-off! Hot new designs are anything but boring on this 24 oz Red Rose Thermal Water Bottle. BPA & Phthalate-free yet keeps your water cold for up to twice as long as a standard bottle! Made in the USA

Cold not only tastes better but studies have shown that drinking icy liquids during your workout keeps you going...longer. As we discussed in our previous article, drinking sun heated water can even induce nausea. That is something no one needs on the road.

When I did the Woods Hollow Mountain Bike Classic a few years ago, I wish that I had a water bottle like this on board. Typical water bottles get hot quickly and do nothing to refresh or cool you off. During a race like that, (I competed at the Advanced Level), it is quite common to secrete growth hormone which makes you feel quite queasy. The last thing you want to do is drink a mouthful of HOT water! Ugh.

Polar Bottle is located in Boulder, Colorado and is dedicated to making the best American water bottles on the planet. They know their stuff. This company started out with the goal to create a stay cold water bottle for bicycles. Now people are seeing the wisdom of ditching the disposable plastic water bottles which are not only costly but pollute the environment.

Right away our favorites are the big gulp 24 oz Red Rose & Rave Designs in the thermals. These also come in 20 oz versions both of which fit easily in most standard bike bottle cages. In the Half Twist Stainless Steel bottles we adore the Wood Grain & the Silver with blue logo bottles. These do not leak and while the stainless steel line is non-thermal, they are perfect for tossing in the car when you head out for errands. In fact I always keep a stainless steel bottle of water in the vehicle but the Half Twist allows me to sip like a lady with having the contents splash me in the face. Stainless steel also allows you to be more creative with your hydration. Add some iced green tea or perhaps a protein shake with Rainbow Light's Chocolate Protien Energizer and some Organic Kelp Powder or Blue Green Algae from Klamath Valley Botanicals for a little extra zing. You can do it all with stainless steel! Another designer green drink I have been able to take along is All Day Energy Greens by IVL. I simply mix it with the protein powder, a bit of So Delicious Coconut Milk, ice, twist and go. Delish! Drinking organic and clean is part of the new eat-clean movement so we're celebrating with this fabulous give-away. One US resident WINNER will receive:

A Copy of Tosca Reno's Eat Clean Diet Cookbook with loads of fabulous dishes & drinks, 150 in all!
A 24 oz Rave Thermal Water Bottle from Polar Bottle! See both prizes pictured below!

Enter by sending us an email to drmiczak@yahoo.com with the subject header: Clean Diet - Polar Bottle Give-Away

ENTRY DEADLINE: Midnight October 24th, 2010.

The X-Training BLOG's Rave Polar Bottle & Eat Clean Cookbook Give-Away! (Sorry picnic hamper, wicker wine cooler, Silver & Green Half Twists not included). US residents only, please. Visit DoctorM & Polar Bottle on Twitter and Tosca Reno's Facebook Pages to become a fan!