Good Diet Is Essential for Successful Long-Distance Cycling


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Rami Shmuely serves as an attorney with the firm of Chavin Mitchell Shmuely in North Miami. FL. When he is not working, Rami Shmuely enjoys getting out on his bicycle.

Many cyclists train for long distances. Eating the right food goes a long way toward sufficient endurance and strength. To meet this goal, a triathlon training coach offers the following guidelines:

*In general, consume a variety of unprocessed foods (fruits, nuts, whole grains, low-fat dairy, vegetables and lean meats). Sixty percent of your intake should come from carbohydrates, 25 percent from unsaturated fats, and 15 percent from lean proteins.

*On days before events or long-distance training, eat one to four grams of carbs for each kilogram of body weight. Taper off on calories as the event day approaches.

*As you ride, the need for calories per hour increases with the duration of the event. Take in 120-240 calories per hour for durations up to three hours. Increase to 250 to 400 for three to six hours, and 400 to 800 for over six hours.

*Individual nutritional preferences vary. Some choices for in-event consumption include sports drinks, energy bars, fruit, and pretzels. Choose what tastes good and sits best in your stomach, and drink one or two bike bottles of water or fluid per hour.

*To enhance your post-event recovery, consume 1.5 or 2.0 grams of carbohydrates per kilogram of body weight. Doing so within 20 to 30 minutes will help you snap back from the rigors of riding.

Two Recently Published Self Help Books

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Dollars and Sense

With extensive experience in courtroom litigation, Miami, FL-based Rami Shmuely practices with Chavin Mitchell Shmuely, P.A., and represents clients in diverse cases involving accidents and personal injuries. Fitness and wellness focused, Rami Shmuely enjoys reading self help books in his free time.

A recent Business Insider article brought attention to the top books in this genre published in 2017. Dollars and Sense by Dan Ariely and Jeff Kreisler explores spending and saving in behavioral economics terms, with an emphasis on common money management pitfalls.

An example of one of these pitfalls is the tendency to view money in relative terms, rather than as an absolute value. When making a purchase such as a $100 dollar pair of jeans, it is often tempting to throw in $10 for a pair of socks to go with them. However, if the jeans themselves were purchased for a lower price, $10 would seem extravagant for a single pair of socks.

Another book singled out is Jon Acuff’s Finish, which brings focus to strategies for accomplishing important goals, with an emphasis on eliminating perfectionist impulses that make finishing difficult. One such thought pattern is the tendency to discount effort if the activity does not seem like hard work. For example, jogging is enjoyable, so it does not count as much toward one’s fitness goals as weightlifting.

American Inns of Court Leadership Summits Advance Inn Performance


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American Inns of Court

A celebrated lawyer recognized by Super Lawyer’s Rising Stars, Rami Shmuely represents clients in numerous insurance cases as a leading attorney for Chavin Mitchell Shmuely, PA, in Miami, Florida. Rami Shmuely belonged to the American Inns of Court, which holds a series of Leadership Summits across the country.

The summits hosted by the American Inns of Court present current and aspiring leaders with a collaborative forum designed to optimize Inn performance and share insights for ascending to excellence. The one-day meeting connects Inn leaders with the necessary resources and best practices for management to elevate member experience. Attendees will receive the opportunity to network with colleagues and explore innovative ideas to reinvigorate their educational programs. Summit activities include leader workshops, group discussions, and exercises for Inn programs and administration.

Registration includes participation in all events, breakfast, and lunch. American Inns of Court will hold its first 2018 Leadership Summit in Dallas, Texas, and Tampa, Florida on April 13. For a list of additional dates and locations, visit

Qualities of an Effective Youth Sports Coach

Youth Sports Coach pic
Youth Sports Coach

As an attorney with Chavin Mitchell Shmuely, P.A., in North Miami, FL, Rami Shmuely represents clients in personal injury cases and handles firm business. In his free time, Rami Shmuely enjoys coaching baseball.

To effectively guide young athletes, a coach must be able to convey the fundamentals, age-appropriate strategy, and an enthusiasm for the game. Good coaches can do all of this at once through the strategic use of positive reinforcement, which helps to build up a young player’s confidence so that he or she can be more open to learning.

Coaches need to know how to communicate both praise and suggestions in a way that is developmentally appropriate. Because each child will grow and mature at his or her own pace, the coach must be able to provide individualized guidance while leading the team as a whole.

The team culture should be one of respect and collaboration, as youth sports is as much about character growth as it is about developing athletic skills. By creating a space in which children can learn, try, and make mistakes, a good coach can help his athletes to become good neighbors and enthusiastic participants in community. Through it all, however, the coach must ensure that his players stay safe, both physically and emotionally, and retain a love of the game.