You’re invited to participate in the 2010 Rowing Challenge with Fitness By Design. The challenge is to complete 50,000 meters by Dec. 25, starting on Thanksgiving Day. It’s a great way to work off the holiday calories. Contact us to sign-up or to learn about the indoor rowing class.

Don't Pay For An Easy Workout shirt

Indy’s official ass kicker and queen of the chin ups, showing off the new Fitness By Design shirts. Get one and let people know you don’t pay for an easy workout.

Recently, we had a mountain biking class. Indianapolis isn’t a hot spot for mountain bike enthusiasts but there are a number of good places to ride, especially for beginners. The clinic I conducted was aimed at the beginning mountain biker who might not even have their own bike yet as well as the novice who may have tried it a few times and is ready to learn a few more techniques.

The class lasts about 2.5 hours. About 90% of the class time is spent on the bike so no one has to worry about sitting in a boring classroom watching a video of someone else on a bike. We learn by doing. At our last clinic we covered about 3.5 miles on the trail.

Here are some of the basics we cover:

• how to use the gears at the right time
• ascending and descending hills
• getting over obstacles
• body positioning on the bike
• best safety practices

We’ll practice on a parking lot then once everyone feels comfortable we’ll hit the trail. I find people learn best while they’re doing an activity.  It’s also more fun for me as a coach. As we’re riding I can interact with people and show them opportunities to practice what they’re learning.

“Pop the front wheel and lean forward slightly to get yourself over that log.”

“Use your gears and spin up the hill.”

“Sit back farther on your seat as you descend.”

Recently, Gita and Priscilla rode their rented mountain bikes over logs, climbed up and coasted down steep hills.  They are part of the over 40 group that put their fitness to the test.  This was their first time to ride serious trails.

We began by going over the riding positions on the bike.  Then we went to an open area where we could practice going up and down hills of increasing difficulty.   Once they had gained some confidence with that we practiced riding over pieces of wood, getting prepared for obstacles in the trail like logs, rocks and roots.  Priscilla said she “felt like a kid again” as she rolled over the 4″x4″.

After starting at noon we were riding the trail by 12:45.  There were not many other riders on the trail so we could take our time and stop periodically to talk about how they felt climbing that last hill, going over the roots or descending the big hill.  We even caught a glimpse of a heron standing in the White River.  I demonstrated how to cross a wooden bridge on the bike but it seemed best for them to try that obstacle another day. This session was about the basics.

By 2:15p.m. we had completed our 3.5 mile loop.  The rain started as we pulled out of the parking lot, perfect timing!!

A good workout doesn’t have to be all work. Fitness can be fun! Mountain biking in Indianapolis doesn’t involve many mountains but you can have a great time and really challenge yourself. Contact us if you’d like to give it a try.

Steve Smith, Mountain Bike Instructor

(I presented this topic to my latest weight loss class.  The group came up with some really helpful ideas on how to plan for and overcome obstacles to dieting.)

So many of us set goals to lose weight, improve our eating habits, and get lean.  What keeps us from achieving those goals?  OBSTACLES!

We encounter them everyday – while out with friends, dining with family, when we’re with co-workers – and we allow them to keep us from making healthy choices and losing the unwanted pounds.

What is the best way to tackle those challenges?  Identify them and make a plan to overcome them before they derail you.

Here are some ideas from the Slim Down class:

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Check out this interesting web application for mapping that allows you to map out your run or bike ride. Great way of finding some new routes as well, if you’re tired of the same old path. Of course, there’s an app for the iPhone users.

Map My Run