Guides to Corporate Fitness Success. Part 1

An onsite fitness center is an important recruiting and retention tool for corporations. Employers who offer exercise opportunities experience improved job performance, productivity and morale, and may benefit from reduced healthcare costs, reduced absenteeism and reduced turnover. (more…)

Planning Tips for Your First Bike Race or Major Ride From the Pros

The following tips on travel and preparation were given by Professional Mountain Bike Team Manager Scott Daubert. Daubert manages the Gary Fisher Mountain Bike team, team of two-time Olympic Champion Paula Pezzo, as well as half a dozen other international cycling heroes!

Perhaps you have been thinking about entering a bicycle race or tour. Planning this event can be an excellent way to set long-term goals, and then help you stay motivated for the weeks or months leading up to the occasion. It is very important to have your plans well organized, especially if you are traveling some distance for your race or tour.

1. Take an open mind with you from the start. If you must travel to your event, realize there can be long waits at airline check-in, cancelled flights and lost baggage at the other end. Always carry your helmet and shoes with you on the plane. That way, if the worst-case scenario happens, and your bike is lost, you can always borrow a buddy’s bike. It is much easier to find a bike that fits than a pair of shoes and helmet! It also makes sense to have a copy of your measurements for your bike’s seat height in case you did have to borrow a bike.

2. Develop a plan of training and preparation that allows for a period of 4-5 days of less training and more rest just before the event. Be sure to give yourself adequate preparation if this is your first event. Two to five months is not unrealistic for building the fitness needed to complete a multi-day tour or first time race.

3. Find a partner or group of people who would be interested in the same cycling event. I recently read about a small group of women who raised several hundred thousand dollars for an AIDS ride in California. If you have other like-minded cyclists to plan, train and complain about sore butts with, it will be easier!

4. Every race or tour is an opportunity to learn. Go thinking it will be fun and enjoyable. Set realistic goals for yourself. Most beginners set goals that are too high, and don’t include the enjoyment factor. Having a great time is the first thing you should plan to take home with you! This insures that you will make a lifetime commitment to fitness!

5. Take all of the necessary tools and pieces of equipment that you use at home to your event. Familiar tools and parts help your adjustment. Don’t rely on borrowing something essential at the tour or race. This includes favorite socks, water bottles, a pump and even your stuffed animal that brings you luck! You never know if what others have will be what you really need. Organize your tools well before departure, and eliminate the unnecessary.

Even basic cycling tools can provide solutions to mechanical problems. These should include a floor pump, tire irons, spare tubes, Allen wrenches and an adjustable wrench.

Many local bike shops offer basic mechanical courses, or you can buy a book on the topic. Maintaining your bike at a basic level is not very complicated, and may win you lots of new friends!

Good Luck!

Pilates Manufacturers, Certifications and Programming on the Web

Madonna does it, Gwyneth Paltrow follows it and Melissa Rivers (daughter of Joan) turned to it when she was pregnant. What was once only for serious followers of mind/body exercise has increased in popularity over the past few years to become a household name and a fitness center buzzword. (more…)

Jim’s Journal, Week 2. Part 2

I am glad your leg is improving, and I applaud your sense of commitment to improve your health. I bet your weight stayed the same or even dropped a little. We’ll see… (more…)

Jim’s Journal, Week 2. Part 1

I had a bad week. I didn’t go to the gym at all because of my hurt leg but it is feeling better not and I plan on going to the gym tonight. I didn’t check my weight because I am a little afraid to find out if there has been a change. (more…)

Sherry’s Journal: Week Four. Part 3

Also, who buys the cookies? Can you stop bringing them home? If they are not there, you cannot eat them. Or, if they must be in the house, can you keep them in a difficult-to-reach place, or in a tin that is a struggle to open? Any obstacle will help deter the impulse to munch. (more…)

Sherry’s Journal: Week Four. Part 2

Other than that, I didn’t make any major progress this week in reducing the amount of fat in my diet. I have noticed that my weekend eating is fairly erratic and not particularly healthy. I also forgot to bring fruit to work. Sadly, it is languishing in the bottom of my fridge. So, I fell back to some of my older patterns when I got home. Hunger drove me; I wasn’t thinking. (more…)

Sherry’s Journal: Week Four. Part 1

First, let’s talk about my successes. This week I pushed my exercise sessions up to the recommended 30 minutes of cardiovascular exercise. This started with my walk at the beach on Sunday morning. I took a bike path that runs parallel to the shoreline — 15 minutes in one direction and then 15 minutes back. I kept a steady pace with no ocean gazing. (more…)

No, Weight a Minute! Part 2

I was listening to Dr. Laura (the radio personality who helps people with “moral” dilemmas) while driving the other day, and the woman caller wanted to know if she thought quitting her job would be the right thing to help her lose weight. (more…)

No, Weight a Minute! Part 1

It seems a day doesn’t go by without hearing about the subject of body weight — whether it’s a conversation between me and friends about our own or someone else’s weight, or whether it’s a radio or television advertisement, or just something I’ve overheard. You think I’m exaggerating? I’m not: We are awfully obsessed with our weight. (more…)