The Weekly Pull

“It always seems impossible until it’s done.” – Nelson Mandela

This quote is one of my favorites, especially when things get tough or feel like they’re never going to fall into place. When we face obstacles or discomfort, it’s easy to think that the goal is too far out of reach or that the journey isn’t worth it anymore. But every step, no matter how small, brings us closer to success, and the best things in life often come from pushing through the most challenging moments.

This post is going to be a little different this week. I wanted to share a couple of things that have been on my mind lately—things I think may resonate with many of you who are dealing with similar challenges, whether in cycling, fitness, or life in general.

First, I’ve received quite a few questions about what stretches I do for my knee pain, which is something I’ve been managing on and off for a while now. In response, I made a quick video to share the three stretches that have helped me tremendously. If you’ve been battling knee discomfort, I hope these exercises offer you some relief and a little hope that you can get back to doing what you love.

Secondly, I want to talk about my bike fit journey. This might sound like a small detail, but trust me, it’s been a game-changer. You see, this isn’t my first bike fit. In fact, I’ve done several over the years, even on the same bikes. However, as I started pushing myself with longer rides and increasing my power output, I started experiencing pain in new places—knee pain off and on, neck pain, groin pain… Sound familiar?

It’s so frustrating when, no matter how many micro-adjustments you make, you still feel uncomfortable or even worse, injured. But if you’re like me, you’re not giving up. You keep tweaking and adjusting because cycling, and the satisfaction of getting it right, is worth it.

Cycling can definitely be an expensive sport, but if there’s one thing I’ve learned, it’s that the proper bike fit can make or break your experience. A good fit doesn’t just prevent pain—it enhances your performance and makes the ride far more enjoyable. So, if you’re considering investing in a bike fit, trust me—it’s worth every penny.

I was fortunate to have my most recent bike fit performed by Becky at Sport Speed Lab. Becky is not only a bike fitter but also a physical therapist, which immediately caught my attention as an RN myself. I knew she would bring a unique perspective to the process, and I wasn’t disappointed. The experience was thorough, professional, and honestly, a pleasure from start to finish.

Becky took the time to get to know me—she didn’t just ask about my cycling experience, but about my physical abilities, any limitations, and how I had been feeling on my bike up until that point. From there, she made a series of adjustments, including measuring my sit bones and fitting me for new orthotic shoe inserts to better support my arch. But the real game-changer was when she hooked me up to state-of-the-art sensors for movement mapping. The sensors showed pressure points and blood flow to critical areas, allowing Becky to see where I was experiencing discomfort and make adjustments accordingly.

One of the most surprising changes came with my handlebars. Becky temporarily replaced my handlebars with an adjustable set to find the perfect fit for my shoulder width. Initially, I was riding with a 40cm handlebar, but after some trial and error, we found that a 36cm handlebar was a much better fit for my body and riding style. This change alone is going to make a huge difference in my comfort and performance on the road.

I’m incredibly excited to test out all the changes and see how it feels. And more importantly, I’m reminded of how important it is to never give up when something feels wrong or uncomfortable. We all experience setbacks and challenges, but the key is to keep looking for solutions, keep trying new things, and never stop tweaking until you find the right fit—whether it’s for your bike, your body, or your life.

I want to encourage you to take the time to make the necessary tweaks in your own life to keep moving forward. Whether that means making small adjustments to your routine, rethinking an old goal, or simply trying something you once thought was too difficult, don’t give up on yourself.

The greatest achievements in life are often the ones you work the hardest and longest for, and I truly believe that every bit of effort—no matter how small—brings you closer to something amazing. So, let’s keep challenging ourselves, making those adjustments, and pushing through the discomfort.

The journey may not always be easy, but the reward is always worth it.

Stay motivated and keep riding!

I am sharing the link to read about Becky Kaye at Sport Speed Lab. I was inspired by her story and I believe you will be as well. https://sportspeedlab.com/meet-our-team/

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Recipe to Share

High-Protein Ground Turkey Meatballs

Looking for a delicious and healthy meal that’s packed with protein? These high-protein ground turkey meatballs are the perfect choice! They’re lean, flavorful, and versatile, making them a great option for meal prep, snacks, or as the main protein for dinner. Plus, they’re super easy to make and can be paired with pasta, rice, or even tossed on top of a salad.

Here’s a simple recipe to make your own high-protein turkey meatballs:

Ingredients:

• 1 lb ground turkey (preferably lean or extra lean)
• 1/4 cup almond flour (for a low-carb alternative to breadcrumbs)
• 1/4 cup grated Parmesan cheese
• 2 large eggs (for binding and protein)
• 1/4 cup finely chopped onion
• 2 cloves garlic, minced
• 2 tbsp chopped fresh parsley (or 1 tbsp dried parsley)
• 1 tsp dried oregano
• 1/2 tsp salt (or to taste)
• 1/4 tsp black pepper
• 1/4 tsp red pepper flakes (optional, for a bit of heat)
• 1 tbsp olive oil (for cooking)

Instructions:

1. Preheat the Oven:
   Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper or lightly grease it with cooking spray.
2. Mix the Meatball Ingredients:
   In a large mixing bowl, combine the ground turkey, almond flour, Parmesan, eggs, chopped onion, minced garlic, parsley, oregano, salt, black pepper, and red pepper flakes (if using). Mix everything together thoroughly. I find it easiest to use my hands to mix, but a spoon or spatula works too!
3. Form the Meatballs:
   Using your hands, scoop out about 1 to 1 1/2 tablespoon portions of the mixture and roll them into balls. You should get around 16-18 meatballs, depending on the size you make them. Place them evenly spaced on the prepared baking sheet.
4. Bake the Meatballs:
   Place the meatballs in the oven and bake for about 20-25 minutes, or until they are cooked through and golden on the outside. The internal temperature of the meatballs should reach 165°F (74°C) when measured with a meat thermometer.
5. Serve:
   Serve the meatballs on their own with your favorite dipping sauce, over whole-grain pasta, or with a side of roasted veggies for a balanced meal.

Tips:

• Make it extra high-protein: For even more protein, you can add a scoop of unflavored protein powder (whey or plant-based) to the mixture. Start with about 1 tablespoon and mix well.
• Meal prep: These meatballs store well in the fridge for up to 4 days and can also be frozen for up to 3 months. Just let them cool completely before freezing, and when you’re ready to eat, reheat them in the oven or microwave.
• Add-ins: Feel free to add chopped spinach, zucchini, or bell peppers for extra nutrients and flavor.

Why These Meatballs Are High-Protein:

Ground turkey is already a lean and protein-rich meat, and by using almond flour instead of traditional breadcrumbs, we keep the carbs low and the protein high. The addition of Parmesan cheese, eggs, and optional protein powder boosts the protein content even further, making these meatballs perfect for post-workout meals or simply anyone looking to get more protein into their diet.

Enjoy these juicy, flavorful, and high-protein meatballs—your body (and taste buds) will thank you!