20 Common Items to Trash for a Healthier You

red trash can Do you have a habit of holding on to things until it’s completely gone; even in some cases, you may have had it for years. I’m guilty! I try to get my ‘money’s worth’ with each item I purchase. Unfortunately, did you know that this mindset may be affecting your health. Yes, continuing to use common items like old running shoes, frayed toothbrushes, and old contact lenses’ cases can cause your body harm. A recent post from health.com shares the reasons you should trash these items. For example, according to the article, “When shoes wear down, they lose their cushioning and are less capable of absorbing the impact of your foot landing with each step, so more force is transmitted to muscles, bones, and tendons, putting you at risk for injuries.” Also, toothbrushes generally become worn out after 2 months of regular use and are less effective at cleaning teeth and fighting off decay. So, it’s time to buy a new one. It also goes a little deeper to include a few practices such as not get rid of your clutter, keeping leftovers for an extended period of time and overusing smartphones. You can read the complete list here. It’s […] read more

Tips for Cyclists to Avoid Getting Sick During the Winter

We are still immersed in the midst of cold and flu season which means we should continue to take extra precautions in maintaining our health as we train as cyclists. Here’s 5 ways to stay healthy during the winter season from  bicycling.com. They are a good reminder to all of us. Continue to train. Physical activity can aid in germ fighting. Wear a gaiter. When your neck gets cold our immunity tends to plummet and diseases can arise. Cover your neck. Get enough sleep.  Sleeping fewer than six hours a night can lower your immune-system responses when under virus attack. Get a good seven to nine hours of rest. Stay hydrated.  Winter air can be dehydrating so drink a lot of water. Wash your hands. Germ live on surfaces that we touch every day so to avoid getting sick wash your hands often. Read entire article for more tips at bicycling.com. read more

Road to Manchester – Dispatch 2

Prostate Cancer Recurrence and the ‘Fitness Factor’ by Robert Warren Hess Today was my second session at the track on my way to Manchester. If you love to ride bicycles, you will love to ride the track. Our track here at the Velo Sports Center at the StubHub Center is pretty fantastic: indoors (no potholes or traffic lights); 250 meters of Siberian pine; 45 degree bankings; a pretty constant 72 degrees fahrenheit. Now, that’s pretty sweet. I’m still working so it’s a challenge getting the miles in. So far in 2015, I’ve managed to ride just 158 miles, which isn’t nearly enough. By the way, I’ve ridden the distance around the world since my prostate cancer treatment in 2003 and I’m working on my second lap. You can join me at the Around the World Cycling Challenge. So, what did I get done this morning … First, the early morning LA traffic snagged me so I wast able to get on the track until 6:30 am and I had to be finished by 8:00 am., so I didn’t get my complete interval program completed. Summary … – 50 laps warm-up in 103 in gear – 7.5 miles – 3 x […] read more

Road to Manchester – Report 1

Road to Manchester – Report 1 Prostate Cancer Recurrence and the ‘Fitness Factor’ by Robert Warren Hess Research over the past decade is providing good evidence that exercise plays an important role in reducing the risk of all cancers. But it is only recently that researchers have begun looking at exercise’s role in preventing the recurrence of cancer. In my case, the recurrence of my prostate cancer. My prostate cancer was treated in 2003, and that puts me right in the zone for when prostate cancer recurs. That’s a big concern for me – as it is for many others. But, I served a career in the US Army and I learned the value of planning. So I made my own prostate cancer battle plan, which included bicycle riding If you’ve read this blog, you know that I have ridden the distance around the world, 24,901.6 miles, in the 10 years since my treatment. Those miles have been a key element in my prostate cancer recurrence prevention program. I enjoyed it so much that I created the Around the World Cycling Challenge. I love track cycling and I’m headed for the Masters World Track Cycling championships in Manchester, England this coming October [October 2015] to ride […] read more

How to Get a PSA Test for less than $40.00

nurse encouraging an annual PSA test Over 35? You need that annual PSA test! And here’s how to get it … by Robert Warren Hess There still is that nagging discussion about the value of the annual prostate specific antigen (PSA) blood test in detecting prostate cancer. But the fact remains that the PSA test reduced the annual death toll from prostate cancer in the US from 50,000 to just under 30,000.* That’s 20,000 men’s lives saved every year. That’s an astounding 480,000 men still with their families because of a simple blood test that costs as little as $35.00! PSA blood tests are quick and easy. You can have it done as part of your annual physical or, if you can’t do that or don’t have medical insurance, you can order the test directly from Tabcorp.   Free testing Free is always good and there are some organizations that provide free testing. Our partner organization, the Prostate Conditions Education Council, has a screening site location service at the following link – https://www.prostateconditions.org/screening-site. Test directly with Labcorp If you don’t have a family doctor, you can test directly with Labcorp. Labcorp is the largest lab network in the US and your doctor very likely sends blood tests […] read more

The One New Year’s Resolution Men Need to Keep

Twp dinosaurs looking at the Ark floating away. Don't forget to take your annual prostate cancer PSA blood test. New Year’s resolutions seem to come and go. We all have a list of things we want to do and another list (either longer or shorter) of the things we know we should do. The challenge is how to get them done. I’ve found that using a reminder tool with my To Do list works wonders. This blog is about preventing and surviving prostate cancer and I’m always on the lookout for tools and ideas that will help men avoid prostate cancer. In this morning’s email I received a list of health resolutions from Self-Chec that made me laugh and reflect at the same time. The message began with the cartoon on the right and continued with a 7-day list of health resolutions to implement beginning January 1, 2015 . . . Day 1 – Testicular self-chec Day 2 – Schedule a colonoscopy Day 3 – Men and women each do a breast self-chef (yes, men do get breast cancer!) Day 4 – Make and appointment for a mammogram or prostate check* Day 5 – Do a total body self-chef of your skin Day 6 – If you have been a smoker, ask your doctor about testing for early signs […] read more

4th Annual Alpine Loop Gran Fondo Prostate Cancer Ride

Alpine Loop Gran Fondo riders begin their 2014 rider 657 bicyclists cover 50,734 miles and 3,920,014 vertical feet for Prostate Cancer Awareness by Robert Warren Hess Harrisonburg, Virginia – September 28th, 2014 More than 650 bicyclists joined Jeremiah Bishop, Ben King, and Joe Dombrowski in the 2014 edition of the Alpine Loop Gran Fondo for prostate cancer awareness. The Alpine Loop Gran Fondo is the toughest gran fondo in the United States. But it also includes the 36 mile Valley Challenge for riders who aren’t for for 107 miles and 11,000 feet of vertical climb. The Valley Challenge is a beautiful ride over rolling hills in the Shendandoah Valley. This year we had almost 100 Valley Challenge riders, including children, mothers, and fathers. And PCAP’s Founder, Robert Hess. Me! Together, our 657 riders covered 50,734 miles and 3,920,000 vertical feet of climb. What an accomplishment. Congratulations everyone! Prostate Cancer Early Detection Prostate cancer is the most common male cancer and kills 30,000 men each year, striking one man in every six. The key to surviving prostate cancer is early detection and we have developed  a simple 5-step survival system that we call the MAN System . . . M – Measure.  Take a PSA blood test. A – Annually.  […] read more

Can You Get 6?

PSA rise in 36 year old man September is Prostate Cancer Awareness Month. Let’s all “Get 6!” As an 11-year prostate cancer survivor, I’d like to propose to our group that we give the gift of early detection to the men in our lives. We all know that early detection is critical. In the case of prostate cancer, three simple tests – PSA, Free PSA, and physical exam – if tracked over time provide early warning. The PCAP’s new Internet-based PSA tracking tool – ProstateTracker – lets men personally track these annual test values. ProstateTracker visually plots any upward trend and ProstateTracker sends an email reminder when the next annual test is due. ProstateTracker is free to everyone; it’s easy to use; and it’s anonymous. This ProstateTracker report image at right is from a 36-year volunteer. The report shows a 25% rise in PSA value in just 18 months. This isn’t a prostate cancer diagnosis, but it’s something that should be closely followed and discussed with his doctor. Let’s each make a commitment to get 6 men to test and track their results using ProstateTracker. One in every six of them will have prostate cancer, and we may just save their life. Men (or women) can activate […] read more

Trans-am Diaries

picture of front of Book Soup bookstore in West Hollywood Comedian Steven Dupin wrote the book about prostate cancer we need to give to our sons! http://bit.ly/1AChZ0X.  He’ll be signing copies of his book tonight (August 21, 2014) at Book Soup on Sunset Boulevard in West Hollywood. 8818 Sunset Blvd, Los Angeles, CA 90069(310) 659-3110 This is a great book and one that all guys need to read when they turn 17. You can read my review on Amazon at http://bit.ly/TransAmDiariesReview Fathers and Grandfathers: Give you sons and grandsons a copy of this book! Best regards, Robert     read more

2014 Tour de France – Honorary PCAP Lanterne Rouge Award

Prostate Cancer Awareness Project Lanterne Rouge Cycling Jersey 2014 Tour de France Lanterne Rouge Awards by Robert Warren Hess The Tour de France is, without question, the toughest bicycle race in the world. The 2014 edition of the Tour de France lasts 21 days and covers 3,664 kilometers – that’s 2,276.704 miles! Just finishing the Tour de France is an incredible feat. The journey of a lifetime for a professional cyclist. But, as is almost always the case, the focus is almost soley on the most talented riders – the race leaders, CG contenders, king of the mountain contenders, and the sprinters. There’s even a special category for the best younger rider and the most courages rider of the day. But there is no recognition for the riders at the end of the 198-man strong peloton. Until now, that it. We award King and Queen of the Mountain jerseys to the fastest climbers in their age category. But we also created something very special for the last person to finish the ride. The person that just ‘gutted it out’ and made it happen. The Lanterne Rouge Jersey. So this year, just for fun, we’re keeping track of each stages Lanterne Rouge rider. Our hat is off to them! The PCAP 2014 […] read more