Urban Biking for Health, Fitness, and Fun (with recipe for Smoked Salmon and Cream Cheese Sandwiches)

Written and compiled by Lori Jo and published on the Advantage Wellness Management Inc. blog, websites, and all their social medias but the company has since closed due to new health reform laws so I am publishing the work here as an example of my published work.

Recipe by Lori J. de Bucarey

Urban Bike Lane

Urban Bike Lane

Each May is National Bike Month and May 21 is National Bike to Work Day. Although this is not May I was inspired to write an article related to all the positive reasons you should try urban biking. Some of the obvious reasons are helping the environment, saving money, physical fitness and mental fitness. Biking targets the gluteal, quadriceps, hamstrings and calf muscles, which are very important areas for a nice physique, especially the buttocks. It is also an excellent way to commute to work (or school).  Biking is a sport enjoyed just as easily alone or with family and friends. This is what makes it so versatile. You do not necessarily have to be a super jock to bike either.  There are many levels of difficulty and one only has to choose what is best for them.

More than 27 percent of Americans regularly use their bikes, according to the U.S. Department of Transportation.  Biking burns about 500 calories an hour and you can imagine the gas money it can save you. Who is not for slimming down the body and fattening up the wallet? The Bicycle Commuter Act entitles you to $20 a month to help offset expenses related to biking to work.  Ask your benefits department or human resources manager to supply vouchers from AccorServicesUSA.com. This makes a wonderful addition to any worksite wellness program.

Important tips on safety:

  • Use the interactive map on the League of American Bicyclists website and read up on your local laws for bike riders. Just like driving a car, you have to abide by the laws of the road, traffic lights, etc.
  • If possible, try riding in a group, single file and wear a bright color.
  • Be careful of car doors. These are one of the biggest dangers to watch out for, keep a distance of 3 feet between you and them.
  • Be careful at intersections where many accidents occur. You must yield to traffic that has the right of way.

Technique tips from pro triathlete Katya Meyers:

  • Adjust your seat high so when you the bike, the ball of your foot is on the ground with your knee slightly bent. The same goes when your foot is at the bottom of your petal stroke.
  • As with any exercise, keep your shoulders relaxed and low – do not tense up. Keep your elbows loose; this will keep pressure off your wrists.
  • Use this stroke technique: imagine you are scraping mud off the bottom of your shoe, then pull up and make a full circle.
  • When seated on your bike, make sure your buttocks bonesare at the back, the cushiony part of your bike seat.
  • When you are making your pedal strokes, push down and pull up both, not just one or the other. This helps you generate power 360°.
Urban Bike

Urban Bike

The best bikes for urban riding and commuting are urban or commuting bikes, which come equipped with a rear rack or basket to hold cargo if not you can easily add one later. They also have fenders, lights and frame geometry that puts your body in a comfortable, upright position.Remember always wear a helmet.Finally, a big comfortable seat will allow for a much more comfortable ride. You can add this as an extra if your bike does not come equipped with one. There are many ways to customize your bike to exactly what you want or need.

In 2008, Jennifer Lopez trained for a triathlon that included an 8-mile bike ride. She trained to help get back into shape after having twins. Well it obvious worked!

Helpful bike riding links:

One of the things I really enjoy doing with family or friends is taking a nice bike ride on the weekend that ends in the park and bringing a delicious picnic along. Below is a perfect picnic idea as they do not take up much space and will stay fresh for a reasonable amount of time.

Smoked Salmon and Cream Cheese Sandwiches

Smoked Salmon and Cream Cheese Sandwiches

Smoked Salmon and Cream Cheese Sandwiches


  • Slices of your favorite bread – sourdough is nice or a dark whole wheat with seeds on the top
  • Smoked salmon
  • Cream cheese with or without chives, you can use light or regular cream cheese and even add the chives yourself rather than buying with chives. Simply cut the green tops of green onions into thin slices and mix in.
  • Tomato, sliced thin, remove excess liquid or seeds so the sandwich does not get soggy
  • Extra virgin olive oil
  • Arugula, enough to put a few on each sandwich
  • Sea salt and freshly ground pepper


  1. Lightly toast the bread
  2. Drizzle a little olive oil on one slice of bread while on the other spread the cream cheese
  3. On the side with the olive oil place the tomato and sprinkle with a little salt and pepper
  4. On the same side put the smoked salmon slices
  5. On top of the salmon, put arugula
  6. Close the sandwich and you are good to go. Be sure and wrap it up tight so it stays fresh. Try to use an eco-friendly food wrap if possible





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