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Nathan's Blog

Written by Nathan Dykstra Friday, 06 November 2009

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3/6/10: As the Rain ruins your routine, FORM challenges you to find a new one

 

Rain…Sun…Rain…Partly cloudy…More rain. The weather has been all over the map and screwing up workout schedules like a clock that can’t keep time. Keeping your workout schedule consistent is not only the Best way to keep in shape; it is often the Easiest way. Like attending class regularly to keep up with schoolwork, going to the gym/attending workout class regularly will prevent you from falling behind on your workout goals. The Class Mix function on our website is a cut and copy routine to help you meet your workout goals by keeping up a weekly routine. If you need more motivation, we got a new challenge for you. FORM is hosting a Class Mix challenge to reward those who are attending classes regularly. Many of you take one or maybe two classes on a regular basis, but what we are challenging you to do is take about 3-5 classes per week. Take some classes you have never done before or try a new instructor. You might find the workout you’ve been looking for. While getting into your routine isn’t guaranteed to win you an actual prize, it does guarantee that you meet your workout goals in time for spring. The real problem is going to be breaking your routine to relax in the sunshine. I’m sure you will find a way.

 

2/7/10: Sports Fan Quid Pro Quo

 

Now I don't know about the rest of you, but I am a sports junkie. I love all sports, and place football and basketball atop my list of favorite sports to watch. For me and millions of other sports fanatics across the US, the next few months are crucial times to be plopped in front of my television. The Super Bowl this weekend is just the start of it all. After that monumental Sunday is over we have March Madness for a few weeks followed by NHL and NBA playoffs/championships. If you are like me, you watch these games regardless if your team is playing, and you tie up the TV for many days on end; eventually aggravating whoever you might live with. If this angry person living with you happens to be your wife/ husband/ girlfriend/ boyfriend, then FORM has the answer to both of your problems. A series of dance classes will be starting on Friday, Feb. 12th at 6:00 PM so you can get back on your significant other's good side and burn off a few of those “Super- Calories” from Super Sunday. I talked last week about going to the gym with your sweetheart for Valentine's Day, but if you are gonna be on sports lock-down for the next few months like me, it's gonna take a bit more than a few workout classes to get on that good side again.

 

Sidenote: If this idea of being a sports fanatic just doesn't apply to you, then you might wanna consider going to a dance class for other reasons. It is fun whether in a relationship or not, and it is a great workout. Plus, who couldn't use a few more moves out there on the dance floor.

 

1/23/10: The Holiday Season is behind us, or so you think...

 

We have made it out of the heart of the holiday season, but we are still far from the finish line. New Year's resolutions have come and gone for many of you, but there are always new reasons to get back into the gym and back into a healthy lifestyle. If all this rain wasn't enough to get you in here, then take a look into the near future at Valentine's day knocking on the door. Getting in shape for your special someone is not only a romantic gesture, but it also presents new ideas for what the two of you can do on a weekend or weekday. Not long ago I wrote about the advantage of having a good workout buddy, and to have that workout buddy be the one you love is taking that idea to a whole new level. Have them spot you, take a class together, or share a ride and go your separate ways at the door; however the two of you want to do it will make your gym going experience that much better, not to mention the addition of a healthy lifestyle to your relationship. For those of you without a valentine; worry not, for going to the gym can give you that added confidence when you are out on the prowl. I'm not just talking about losing weight or gaining muscle mass but feeling better about your body. It can only help you with whatever your romantic situation might be. So once again I am asking you to get out to FORM; if not for yourself, then for whoever might be out there for you.

 

1/12/10: Get Smart about your New Year's Resolution

 

The holiday season is over; and if you are like me, you have a list of goals that you have set for yourself. Everybody kicks off a new year with promises of weight loss, harder work ethic, and an overall commitment to leading the healthy life. I love the New Year as an excuse to start over fresh, but hate to see such good intentions go to waste because of poor execution. It's hard to turn things around and change bad habits while it is so easy to say, “Aww shucks! Better luck next year.” Because we can empathize with your struggles to change, FORM has added a great new tool to aid you in your battle to keep that New Year's Resolution alive and kicking. Class Mix is a the new link on our website that manages your goals for you. It takes your gender, workout availability, and desired goals (muscle pumping or fat burning) to crank out an easy-to-follow schedule of what classes and workouts you should be considering. People abandon their lofty goals for the year because they often get lost and scared of what to do next. Class Mix is the angel on your shoulder that gives the good advice on what you should be doing. No longer can you say “I didn't know.” The class suggestions might even turn you onto a great new workout that is more suited to your goals. Improve your plan and recommit yourself to the perfect workout, and you won't need to make excuses when next year comes around.

 

12/12/09: Cold?

 

Just in case you haven't noticed, or have been out of town for the past week, IT IS COLD. There has been ice on the road and people's windshields. I can even see my breath in my own house. While it is tempting to stay in bed all day, it just isn't an option for most of us. So since we have to get up and outside the house, exercise is the best way to keep your body warm and prevent it from tightening up too much. I recommend doing this at the gym of course because it is just too darn cold and wet to be running outside. Just like a car doesn't move too well when it is cold, our joints tend to get a little squeaky and harder to get moving during the cold mornings. Warm up those joints like you warm up your car. You will move throughout the day with a little extra pep in your step. We keep the gym at a very comfortable workout temperature of about 68 degrees, since we don't want it to be too hot either. A run on the treadmill is just as good as any you are going to get out on the road, and you don't have to worry about puddles, ice, cars, or traffic lights. You can even look out the window if it makes you feel any closer to nature. The point is that while it is even harder to get moving, doing as much activity as possible during these cold months will keep your spirits up, your body warm, and last but not least... a head start for the warm months to follow.

 

12/07/09: The Gift of Health for a Friend...and also for YOU

 

Thanksgiving is behind us, but the holiday season is just getting started, and Christmas is right around the corner. As we recover from the turkey, stuffing, etc. we consumed and struggle to find gift ideas for our loved ones, FORM is offering the perfect gift idea: the gift of health. Everyone talks about living a healthy life and many even make it a New Year's resolution, but the reality of a healthy life is much more of a commitment than words and a few days at the gym. It requires dedication and hard work. Nothing anyone wants to think about by themselves. A gift-card to a gym sounds stupid, but is in fact the perfect way to get loved ones involved with a communal understanding of health. Even a short month-long membership is enough to get a good sampling of our FORM family and understand what it takes to live healthier. Of course the gym might not be for everyone, but for those who work hard and make a few friends in a class like Cardio Circuit, Spin, or Flow; it is a great way to get off and running with a healthy lifestyle. Don't watch your friends and family transform more and more into a couch potato, only to attempt a recovery on January 1st. Give them a push in the right direction by signing them up as a temporary member for as long as you want them around or they want to be here. It is a first class invitation into the FORM family coming at a very reasonable price....probably less than you paid. It is so easy to get sucked into the couch around and after the holidays, with the Super Bowl and March Madness right around the corner, and a good workout buddy is a must. Now is the chance to show them why you come here so often, as well as recruit someone to help motivate you to get here. It is always easier to work out with a friend at your side and harder to avoid the gym when they might be counting on you. Team up with someone who isn't already a member and the both of you will be off to a great start for the holiday season.

 

11/20/09: The Answer to all Holiday Stress

Family, big meals, cold weather, shopping, and just about any other stress you can imagine; the holiday season is here whether you want it or not and the gym provides all of the answers. Our holiday hours are posted for Thanksgiving, and we are open to cater for the pre-meal workout or the in-law escape. Things can get a little hectic around the house if you are having family over the biggest meal of the day. You have to clean the house and prepare the meal, finishing as everyone shows up if you are like my house. A calming run or lift is exactly what you need before the chaos gets out of control. Speaking of meals…a large turkey dinner with all of the sides is a lot of food to take in and most people fall asleep as soon as they can. A workout before the meal and the day after is making good use of all the carbs and protein that your body just undertook. No need to feel bloated on the couch for a few days when your body can turn all of that food into vital nutrition. I know that running is a tough initiative the day after a long family gathering, but it is ten times more rewarding than waking up early to catch all of the deals on Friday morning. Everyone loves to celebrate the holidays with food and drinks, but there is no need to wait for your New Year’s Resolution to fight off those pounds. Use your resolution for something else and get a head start on your body.

 

11/14/09: No Need to be SAD


It is Fall ladies and gentlemen, and that means colder temperatures and more importantly less daylight. With the clocks turning back an hour, we have less time to sleep and less time to take advantage of sunlight while we are awake. The drop in hours of sun exposure has become a rather serious issue over the years and even developed into its own disease. I'm talking about SAD(Seasonal Affective Disorder) which is clinically described as, “a type of depression that occurs at the same time every year...symptoms start in the fall and may continue into the winter months, sapping your energy and making you feel moody” (Mayo Clinic). While some might think of SAD as a joke, especially with a name like “sad” to describe depression, an answer is waiting for you at the gym. The Runners High, an excess release of endorphins during exercise, might be the perfect escape from the depression caused by a lack of sunlight. It's that light-weight feeling you get in your muscles after a good workout. The treatment originally advised for said disorder is the use of artificial UV rays to jump start the body's natural cycle with the sun. Using fake UV light only increases the risk of cancer to achieve the same effects of a good workout. Even though it is getting dark earlier outside, you can always get a good run in on the treadmill or a ride on one of the many bikes without worrying about cars being able to see you on the road.

 

11/6/09: What can we do to maximize fun while minimizing risk on the slopes this winter?


I love the snow and everything that comes with it. Hot chocolate, warm fires, and fresh powder days. There is no better way to spend a winter day than on the slopes all day with your skis or snowboard; that is of course, as long as you avoid any major injuries. While there are many different types of injuries one might sustain on the mountain, many are easily prevented by exercising properly at the gym. Knee injuries such as a tear or sprain of the ACL (Anterior Cruciate Ligament) or any other major knee ligament are some of the most common injuries sustained by skiers. They lead to an expensive recovery, often involving surgery and several months of rehabilitation. This is not only an expensive end to your season, it is also one that can be prevented with a solid amount of exercise and stretching. Studies show that a protective knee brace just doesn't cut it compared to a strong and stable joint. A study of ACL ruptures in women by Timothy Hewett PhD came to the conclusion that plyometric training reduces the risk of a rupture by training the muscles surrounding the knee, hamstring and quadriceps, to react properly to the torque placed on the joint during activities such as skiing. The study was performed on women because female anatomy places more strain on the ACL than a man's, but both men and women are at risk of knee injury and the principles of prevention remain the same. A Flow class once or a week is exactly the kind of acute muscle training that can strengthen your joints in order to hopefully avoid injury. Plyometric exercises are performed in Cardio classes as well as being available for a regular workout around the gym and can help train your muscles how to properly deal with impact. Hitting the gym probably doesn't sound like the greatest time when the hill is calling your name, but your season may be over for good if you don't take these preemptive measures for your body's health and well-being. Take some classes, try some plyometric exercises, and your body will thank you.


- Nathan Dykstra

 

 

Cory's Blog

Written by Cory Mikuni Thursday, 05 November 2009

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3/7/10: The Mind-Body Connection

We’re all aware of the wonders that regular exercise can do for your body. Exercise is the key to many things such as achieving or maintaining a healthy weight, improving your cholesterol profile, and reducing the risk of heart disease. In addition to all of the benefits for your body, there are also many brain-boosting advantages of regular workouts that we don’t often think about. Some recent studies are even showing that consistent sweat sessions can actually lead to brain growth, particularly the hippocampus which is the memory and learning control center of the brain. As if that reason isn’t enough, here are some more interesting brain-health benefits of exercise:

-Even just 30 minutes of mild to moderate exercise can sharpen your thinking skills for as much as an hour after you finish the workout. TIP #1: Use part of your lunch hour to squeeze in some exercise. Even a walk around the block will help you beat post-lunch sleepiness and be more productive during the second half of your day.

-Aerobic exercise can improve memory and problem-solving skills, especially if you increase the intensity of the workout. TIP #2: Plan a workout session before an important exam or a project meeting at work and reap the rewards of a sound mind.

-Studies have shown that the “positive stress” of exercise can lead to an elevated mood that can last for up to 12 hours after you’re finished working out. Essentially, exercise trains your mind to handle daily stressors more effectively. TIP #3: If you’re dealing with extra stressors in your life, whether it’s a looming deadline at work or issues in your personal life, make sure to hit the gym more often. Between helping you cope better and improving your ability to solve problems, you may even resolve the issue while you’re on the treadmill!

These are only a few examples of the latest research describing the strong connection between mind, body, and exercise. If these examples haven’t made you lace up your running shoes and hit the pavement already, consider this: during this time of economic hardship, if something as simple as 90 minutes of total cardio each week can lead to more productivity at work and make you feel better at the same time, what are you waiting for?

Check out this article for more information: Brain-Boosting Benefits of Cardio

 

2/10/10: Motivation

It’s gut check time! New Years Resolutions have come and gone, and it’s that fateful hour that will determine if you’ll stick to your program for the long term. If you’re struggling to stay consistent lately or just looking for a way to mix it up, check out some of these helpful tips to keep you motivated and moving towards your goals.

-Make a specific, health-related goal for your exercise program. Regain control of your cholesterol or blood sugar levels. Aim to lower your LDL by 20 points and raise your HDL (good cholesterol) by 5 points, for example. Regular exercise and a healthy diet can also completely control certain cases of Type II Diabetes. Check with your doctor to determine a reasonable deadline for change and set up pre and post blood work appointments so you can measure your progress.

-Switch up your workout partner. While working out with a friend or family member can be very enjoyable, it can also make it easier to slack off on occasion. If you’re working out with a fellow gym-goer that you don’t know quite as well, you’ll probably find it more difficult to cancel or blow off a session with them.

-Hire a Personal Motivator (a.k.a. Personal Trainer). Even if you’ve been sticking with your resolution thus far, it’s about time to refresh your routine. We have a variety of trainers with different backgrounds and specialties that can help you break out of your rut with new routines and creative exercises. One of the biggest routine busters is boredom, so don’t let it happen to you! Ask us today and we’ll match you up with the right trainer.

-Schedule your workouts. At the beginning of each month, decide how many workouts you would like to complete by month’s end. When you have that number in mind, pencil it in! Write it in your day planner, schedule it in your Blackberry, or add it to your iPhone Calendar.

-Plan ahead. Sometimes, things come up and get in the way of your exercise plans. Meetings run long, group exercise classes fill up, and bad weather happens. Having a strategic backup plan will prevent you from skipping a workout even under less than ideal conditions.

So, if you’re frustrated with your program, try out one of these tips to get you back on track before you hang up your gym shoes for the rest of the year. Even if your routine is still going strong from the New Year or before, it never hurts to add a little variety.

For more quick tips, check out the link below:

http://www.menshealth.com/mhlists/workout_motivation_strategies/

 

1/10/10: Resolution Season

It’s that time of year again and resolution season is in full swing. There are images everywhere of fit and healthy people advertising new workout gear or the latest exercise craze. Although these can be motivating, they also create a false image of change. Changing yourself for the better can be a very challenging process. However, all of these infomercials, advertisements, and celebrity endorsements lead us to believe that we can alter even the most deeply rooted habits with 3 easy payments of $19.95. So, during this annual push for self-improvement, there are a few things you should keep in mind.

While some changes are easy to make - like going to bed an hour earlier - others are more complicated. Resolving to lose weight or get back in shape require a lot more time, effort, and thought. Just like it took a while to gain that extra 10 pounds, it’s going to take a lot longer than one day of exercise and good eating habits to lose it. So this year, instead of becoming frustrated when the scale doesn’t budge even after a week of working out, resolve to make a plan that will help you gradually reach your goal over time. Make sure these goals are both measurable and attainable - You have to be realistic, and you want to know when you have reached your goal! Anyone can decide to be healthy, but those that succeed are the ones that decide to dedicate the time and effort it will take to get there. Create your action plan for the New Year and start today!

 

12/12/09: Beat the Holiday Blues

 

"Your outlook on life is a direct reflection of how much you like yourself" -lululemon athletica manifesto

 

After doing a little holiday shopping, I sat down to have some coffee with some of my purchases. My prized possession for the day was actually a gift to myself from lululemon. As I sat there, I began reading the lululemon manifesto printed on the outside of the bag. The quote from above caught my eye right away. It’s one of those statements that hits you, but it isn’t until you really think about it later that you understand why.

 

Lately I’ve been busy with errands, work and a variety of other activities that come with the territory this time of year. As usual, all of this rushing around has left me a little grumpy and without much time for myself. I’ve even been struggling to get into the holiday spirit, which is typically pretty easy for me. Enter the lululemon manifesto…

 

I realized that my irritation with all of the extra tasks that come along with the holidays might be a little misguided. This year is no different than other holiday seasons of the past, why can’t I break out of my scrooge-like funk? The answer, as it often does, lies within. The stress of holiday gift shopping, planning family and friend gatherings, and keeping up with my usual to-do list has started to take a toll.

 

I tried to put a band-aid over my irritation with quick fixes like treating myself to my favorite pastry or a new jacket from lululemon. But, instead of making me feel better, all of the extra sweets and purchases were actually making me feel worse. My frustration with myself was casting a shadow over all of the other things going on around me, including my favorite time of year. The real solution to my bad mood was the one thing I had started to neglect: my exercise routine.

 

So, this holiday season, when the going gets rough and the in-laws come into town, head over to the gym for some much needed me-time. A good workout, even if it’s short and sweet, will lift your mood and reduce your stress better than any Christmas cookie or impulse purchase ever could. Trust me, your waistline and your check book will thank you.

 

12/07/09: Share your Passion

For most people reading this, fitness is an important part of your life. Whether you’re just starting out or a seasoned exercise veteran, you have realized that your health and well-being are intricately linked with a solid fitness routine. This passion for fitness is not always shared by our friends and family, though. They may question our need to wake up before the sun to get in a run outside or stay out an extra hour after work to take a Flow class. This can make our social and home lives a little complicated. With the holiday season coming up and the accompanying holiday partying, our time and energy is spread more thinly than usual. Using a spare hour in your day for a workout instead of spending time with your significant other may start to wear on their patience and your relationship. There’s no need to fret, though. I have a few suggestions that will help ease the tension. If your loved one is a member as well, incorporate a group exercise class into date night. Sign up for Cardio Circuit with Amanda on Friday night or with me Sunday morning for an action-packed workout. If you’re looking for something a little less intense, check out Flow with Shari on Thursday or Yoga with Louis Sunday morning. Either way, you both get in a workout for the day and there’s nothing like a shared sweat session to bring you closer together. Are you the only person in your social circle that has a membership here? From December 12th through the 19th, you can bring a friend or family member for free. This is the perfect opportunity to bring in someone in your life that doesn’t understand what all the fuss is about. Take them to your favorite class and introduce them to your workout buddies. Who knows, after you formally introduce them to your favorite fitness spot they may decide to make it their own as well! Part of your loved ones’ displeasure with your routine may be that they aren’t a part of it. Share your passion for fitness this season and change their mind!

 

11/20/09: Planning a sweat session after work? These tips will help you stay motivated throughout your workday!

If you’re like most people when it comes to stress, your first instinct is to relax and do nothing as soon as possible. After a long day at work, sometimes the last thing we want to do is hit the gym. Relaxing is important, but an even better way to manage and prevent stress is to get into a regular exercise program. One solution is to get your workout in before you even start your workday. If that’s not quite your style, there are some other options that will keep you energized throughout the day so you’ll be ready to hit the gym as soon as you get off work. In the article “5-Minute Power Boosters for the Office” by Mike Kramer, he outlines many ways you can utilize your surroundings to keep your mind and body in shape. Here are some of his quick tips and a few of my own to keep you motivated and ready for your after hours workout!
- Take a few minutes for every hour you are working to check in with your posture. Being hunched over at a desk can make it difficult to take a complete breath. This will begin to decrease the amount of oxygen delivered to your brain, making you sleepy. Stretch your arms back, open up your chest, and take a few deep breaths to reenergize your body and mind.
- If you can close your office door, practice a few of your favorite yoga poses. Focus on your breathing for a relaxing and rejuvenating meditation session.
- Get away during your lunch break and come to one of our noon classes! Some of the classes offered are Flow, Pilates, and Kickboxing. Check the schedule and join us for some punch and crunch at lunch!
- If you don’t have a full hour for lunch, get outside for a short walk instead. Even a few minutes will help to get the blood flowing and refocus your mind for round two of the workday.
- Spend a few minutes engaging with your coworkers about something other than the latest project. The mental break will be good for both of you.
However you choose to do it, staying energized and motivated will make you more productive at work and help you stay on track with your fitness regimen. Try one of these tips today and see how even little changes can greatly enhance your quality of life.
For more on Kramer’s article, visit http://www.sparkpeople.com/resource/fitness_articles.asp?id=399


11/14/09: The Comfort Zone

Like I mentioned last week, taking those initial steps towards your fitness goals can be very challenging. Something that may help when trying to incorporate fitness into your life is establishing a routine. For some, working out first thing in the morning is the best or only way to fit exercise into their day. Others may have more flexibility and be able to choose from a variety of different times. Whichever way we do it, creating consistency in the early stages of a new workout program usually leads to the best results.
After exercise becomes a regular fixture in our daily schedule, however, the routine that was once helpful in establishing healthy habits may lead to a plateau in your weight loss or strength gaining results. The reason we choose and stick to a routine in the first place is because we like it. It makes us feel good, accomplished, and ultimately comfortable. This comfort zone, although very inviting, should not be inhabited for very long.
The scary side of comfort is monotony. When you do the same workouts day in and day out, your body does not face any new challenge. In fact, depending on how little variety is in your routine, your body may not face any challenge at all. It has adapted to your current program and performs so efficiently that change is no longer necessary. This is why the comfort zone is so dangerous. Since your body no longer needs to adapt, there is no more delayed onset soreness, no more fatigue. We feel good, and are tricked into believing that all is well because our sweat sessions have become easier.
If we are not changing or growing, we plateau and become stagnant. Whether this means a pause in the dropping numbers on the scale or not being able to get enough definition in those triceps, it’s not a place that any of us want to be. So break out of the rut! Try a new machine for your cardio workouts or take that new class you’ve been thinking about. Add some plyometrics, agility or stability training into your program. Mix it up, challenge yourself, and kiss the comfort zone goodbye for good.


11/5/09: Some Inspirational Quotes

“When fear knocks at your door, let your faith answer it and soon you will see that there was nothing there.” – Unknown

“Take the first step in faith. You don't have to see the whole staircase. Just take the first step.” - Dr. MLK, Jr.

Before I finally took steps towards getting healthy and practicing what I preach, I would spend a lot of time thinking about working out, eating right and all of the other things that go along with living a healthy life. If I had just put my plan into action and applied myself to the “doing” rather than the “pondering,” I probably could have reached my goal months sooner than I did.
A lot of people get stuck in a similar preparation rut where we think about what and how we will change, but then never do anything about it. This happens for many reasons, but in my case it was fear. Change is difficult for me, and getting healthy involved completely altering my life as I knew it. Exercising almost every day seemed like a daunting task that I wasn’t sure I was ready for. What if it’s too hard? What if I get into a class and I can’t keep up? What if I change my life and nothing happens? What I was really asking myself is what if I try and I fail?
The fear of failure can be a very difficult thing to overcome. The turning point for me was when a friend that had overcome his own challenges asked me to have faith. He assured me that the hardest part is showing up, everything after that is easy. In other words, if I showed up for workouts and made an effort to change my life, I would succeed. Despite my fears, having faith that things would work out got me to the gym six days a week. Believing in yourself is the crucial first step towards changing your life for the better. I encourage you to have faith and get started today!

- Cory Mikuni

 

Class Preparation

Written by Sassan

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We supply the water (you’ll want lots of it), the equipment,  towels, and the atmosphere, you bring the energy and the will to push yourself. That’s generally all you'll need for classes at FORM.

But for more information on classes you may not be familiar with or would like to know more about, read on.

Indoor Cycling

What to Bring

  • Padded bicycle shorts—trust us, this is a must. You do not need a pair with the really thick pad, any pad will do. However, this is a personal preference.
  • Cleats, or a pair of hard soled tennis shoes. Cycling shoes are the best choice. However, if you are new to spinning or do not want to spend the money, tennis shoes are adequate.
  • A towel and water bottle—we have the water, just bring the bottle : )

The Bikes

Indoor cycling bikes were born from “Fixed gear road bikes.”  A fixed gear bike is a bike that has one gear in the back. The rear hub (center of the rear wheel) is locked in place. Translation; as long as the wheel is moving the hub will turn, and as it is tied in to the front cranks with a chain, results in a rider pedaling forward or back warded to gain movement. A standard bike, which has a free hub in the rear wheel with more than one gear (usually 10), allows the rider to coast by not pedaling.

Here are a few reasons why training on a fixed gear can help cyclists of all levels:

  1. Fixed gear forces the rider to work throughout the entire pedal stroke, which translates into more work for the time spent on the bike. For example: 1 hour on a fixed gear is equal to 2-3 hours on a standard bike.

  2. Fixed gear bikes will help clean out the riders pedal stroke. Natural tendency is to push down on the pedals to generate forward motion. This is due in part to gravity. The push down motion alone can result in an uneven pedal stroke which can limit one’s progress as a cyclist or result in injuries. A fixed gear bike forces you to work the entire circle (pedal stroke) which helps the rider establish a clean and efficient stroke.

  3. Training on a fixed gear will help even out your power in both legs. Most people utilize one side of their body more than the other. In most cases if measured, people can generate 400 watts of power with their dominant side while generating 100 watts with their weak side. In cycling, this is the main cause for limited progress, inefficiency and often times injuries. On a fixed gear, the rider is forced to work the entire time and the entire pedal stroke; they are in turn forced to have the same power output on both legs. The repetitive motion on the bike over a period of time can help reduce the delta between both legs.

Most elite and professional cyclists spend the first few weeks of their season (Nov-Dec) training on a fixed gear bike. It is also part of each slow or recovery day during the season for cyclists to spend 1-2 hours a week riding on a fixed gear. The main reasons why a fixed gear can not be used everyday is the fact that it only has 1 gear and that it puts too much pressure on the riders’ legs, which over a long period of time can result in injury. All indoor cycling bikes which are used in our classes are fixed gear.

Are all indoor cycling bikes the same? And what are the defining features of indoor cycling bikes?

Not all indoor cycling bikes are built the same. For the most part all indoor cycling bikes come with the same features, size, adjustments, etc. The key features to look for in all indoor cycling bikes are the weight of the Fly wheel (the big wheel usually in the front) and the break pads (gears) in and around the wheel.

  1. While most manufacturers have decided to cut costs by reducing the weight of their fly wheel to 10 pounds, CycleOps equipped all their bikes with a 48 pound fly wheel.  The heavier fly wheel translates into more momentum on the pedal stroke which results in more of the benefits listed above.  Most other manufacturers have 10 pound fly wheel which provides little or no resistance for the rider who does very little work for the time spent on the machine. All FORM Fitness bikes are CycleOps 300PT Club bikes.

  2. The second feature to look for is the break pad or pads placed on or around the fly wheel. These pads play a vital role in a riders experience during an Indoor Cycling class.  The pads act as gears which are used throughout the entire class to take the rider on a high speed sprint or a long climb. These pads do much more than just stop the wheel they provide constant resistance throughout rolling hills or long climbs. Most other bike manufacturers  position the fly wheel under the front of the bike, where the brake pads are drenched in sweat during each use.  CycleOps bikes have the fly wheel and break system at the rear of the bike, away from the sweat zone to ensure a longer life and better performance.

  4. The greatest feature of all on our indoor cycles is the PowerTap and display console on each bike.  The PowerTap measures your work and displays it for you as you ride, showing instantaneous power output (Watts), Cadence (RPMs), and Energy Burned (Kilojoules).  Buy a PowerStickHeart Rate Strap combo that plugs into the USB port of the console, and you can store your workout data and monitor your training adaptiations on your home computer.  Read more about the CycleOps Power training and thier awesome Indoor Cycles at http://www.saris.com/p-315-pro-300pt.aspx

Are all indoor cycling classes the same? What are the things I should look for in my indoor cycling studio or gym?

  1. Instructors

  2. Equipment

  3. Space

  4. Ventilation

  5. Music

  6. Atmosphere

Instructors

FORM is the premier indoor cycling studio.  All our instructors are cyclists.  At FORM we believe the instructors are the critical piece to any successful indoor cycling class.  We pride ourselves in recruiting top level cyclists who have been riding for several years, race, and love cycling.  At FORM you will not find our instructors having you do pushups or sit-ups on the bike (we have nice mats for that). You will not find our instructors having you moving up and down every second while tearing up your legs and back.

What you will find is motivating instructors who take pride in their classes. Most of our instructors come with years of experience, on the road, triathlons and/or mountain bike, that they can bring to you in a fun and energetic class. From an elite level cyclist to a weekend warrior to an indoor cycling junky, you will love our instructors. All you have to do is give us a try, and you will be hooked on FORM cycling. Our Instructors are so good that most other indoor cycling instructors from Palo Alto and surrounding cities take classes at FORM, that should say something about our quality. I guarantee you the best Indoor cycling program in Palo Alto.

Equipment

At FORM we are proud to use CycleOps 300PT Pro Club bikes, the best in the industry. Anyone that knows Indoor cycling has heard about the PowerTap technology made available by CycleOps, try it at Form Fitness.

Space

While taking an indoor cycling class you need an area which you can feel comfortable on and around your machine. At FORM we understand the value of space, so we have limited our bike room to 20 bikes.  Even though we have capacity to fit 25, we are committed to providing you with the most space possible so you can enjoy your time in class.

Ventilation

Our indoor cycling room was built to provide the ultimate in ventilation. Our indoor cycling room comes with a dedicated air conditioning unit to provide you with the ultimate airflow.

Music / sound system

Our instructors spend endless hours putting together the right music to fit every aspect of the class. Whether you are on a flat sprint or a long climb up to Skyline, you are sure to get lost in the music. This journey would not be complete without our state of the art sound system.

Atmosphere

At FORM we pride ourselves in providing you with a setting that is motivating, supportive, and most of all a family atmosphere. Each of our team members and clients alike play a key part in making this possible. With no fancy toilet bowls or fancy doorways, we provide very little room for distraction so you can focus on the reason you are here—to work hard.


I hope that I was able to provide you with a better understanding of Indoor cycling and the things to look for. Please feel free to call or email me with your questions and comments.

Kickboxing

What to Bring

  • Gloves and wraps (you can buy them from our retail shop).

  • Shoes are optional—barefeet or socks work just as well.

A Little Bit of History (and Philosophy)

When people hear the word “Kickboxing” they often relate it to anger and violence. This is due in part for what is seen on TV or fight tournaments and/or their lack of understanding of the art. Kickboxing is one of the best workouts a person can have in an hour. The only activity that can guarantee cardio, resistance, and flexibility all in one. At FORM we provide classes at all levels, from a beginner to veteran fighters. Our level 1 classes are geared towards beginner and intermediate while level 2 is more for the experienced. FORM provides the environment at which you will be able to practice and enjoy the art of Kickboxing as a great form of exercise. Our clients range between the ages of 7 to 69 year old. No other gym in the area offers this type of workout mixed with Indoor cycling, circuit, and Yoga. Put aside your fears and drop in for a free class, you will love the “bag” work (Level 1). For more details on all the levels, click on class descriptions.

“Martial Arts”: Violence or the way to achieve spirituality?

Few hundred years ago a Monk traveled from India to the shaolin monastery in China to lecture on Yoga philosophy and meditate with the Shaolin monks. Soon he discovered that the monks were falling sleep during meditation. He gathered up all the monks and took them to the yard where he began teaching them an ancient art of Yoga (hatha) which included series of aerobic movements used in self defense. As the monks began these exercises they found their energy levels rise. Now they were able to meditate for hours without falling sleep. They also found that the aerobic set of movements could be used as a form of self-defense, since Monks were targeted on their travels by bandits.  The Shaolin monks soon became experts in the art Yoga and named the aerobic portion of the art “Kung Fu” (art of self-defense). As the grand masters graduated and traveled back to their native countries the art evolved into many different branches. In Japan this art became known as “Karate”, in Thailand it became known as “Muay-thai Kickboxing,” in Korea “Tae Kwan Do.” Today in India you can find this ancient art practiced at the Ashrams (Yoga Temples) as a form of exercise and a way to gain insight onto one self.

As this art grew in popularity the art evolved into a sport. Martial art schools were formed where the students were given the opportunity to test their skills in tournaments.  In its true form, it is forbidden to practice this art as a form of entertainment, or to use as a tool that creates violence. If anything, it is viewed as a sin in most spiritual ashrams in the world. Today the Shoaling monks are forbidden to have their practice of the arts be filmed, or partake in this activity to gain money or fame (worldly goods). In 1999, the Discovery channel was the first channel allowed to go inside the Shaolin temple and film the practice of the arts. This was granted to be aired as an educational documentary rather than entertainment. Today you can find this art used in movies, sporting events such as the Olympics, and full contact fights. You can also find the practice of this art as a form of training, de-tox of the body and the mind so to be able to better understand ones true self. This is done as part of the hatha Yoga, the martial arts is used as the aerobic portion of hatha while the postures are used as core strength. The ultimate goal is to quite the body and mind so to be able to be still for meditation. At FORM we offer kickboxing as a great workout and not as an act of violence.

As I stated in our philosophy, self-respect and self-worth do not come from a fancy environment; they come from within by pushing yourself to do more. Our kickboxing classes mixed with Indoor cycling, circuit training, Yoga, running and cycling clubs are sure to provide you plenty of ways of achieving your inner peace.

Sassan (a.k.a., Janitor)

   

How did I end up starting Form Fitness? (Part II)

Written by Sassan

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Chapter II "Las Vegas"

In 1997 while working in Tech I was presented the opportunity to join a new start-up and open up a division of our company in Las Vegas, NV. At the time the Las Vegas boom was well underway and technology was to be part of all the new mega resorts. Initially I was not too excited about this, but after giving it much thought I was willing to pack up all my belongings and move to Las Vegas. The worst part was being away from family and the Temple, so to sweeten the deal I got 2 flights home every month. I packed up my goods, put my car on top of a tow trailer and drove down to Vegas. I would be lying if I told you that I had no fear or that I was sure about this journey. All I knew was that I had made a choice to do this and was going to see it through. I got there and the first thing I did was to find a place to live. I ended up in Henderson (neighboring town to Las Vegas) in the area of Green Valley. This was close to my office and the airport which came in handy for us since we shipped all products in and out of Vegas. Once there I found a nice Fitness Center, Green Valley Athletic Club, which had 12 indoor Tennis courts along with indoor and an outdoor pool. This place was massive but given the 112 degree avg summer temps being indoor was the only way to survive and keep active.

 

Pro Shop at FORM Fitness: Buying Products from our Pro Shop (bikes, parts, shorts and shoes, etc.)

Written by Sassan

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As a consumer I, like any other consumer, was confronted with the same questions when purchasing athletic products for my self.  Keep in mind that I view great athletic wear to be practical and comfortable first and than great looking and hip.

Throughout my athletic career over the past 25 years I pretty much bought anything and everything out there that promised to make me look good and make help me go faster (or to think that I was), as well gave me an edge over my competitors.  I spent thousands of dollars on bikes, cycling shoes, helmets, jerseys, bike parts, supplements, energy food that made me sick but still I ate it because it was supposed to be good for me.  I bought the latest and the greatest gadgets, gadgets which were never used but looked cool to me.  I bought them since I saw them on someone else's bike during a bike ride or at a race and thought it looked cool.  At the end, I spent a ton of money on things that ended up just collecting in my garage and never being used.  For example; I bought a pair of $450 shoes which were hand made in Italy and worn by the best sprinter in the world.  I was excited to put my cleats on and go out for a ride where I would click down and sprint like Super Mario.  After I made it out to Canada road I clicked down, got out of the saddle and began to sprint and fly.  I powered up but ended up feeling the soft Italian leather stretch and flex as I tried to press down and pull up with my feet.  Just so we are clear, cycling shoes should fit like a glove and your feet should not move in any way shape or form inside the shoe.  Needless to say, the shoes were the worst shoes for cycling.  I learned that Soft Italian leather is great for Armani dress shoes but terrible for my cycling shoes.  That day I took my cleats off the shoes and put the shoes on Ebay so that I could sell them and recover my $450.  In 2 weeks the auction ended and I recovered about $195 of the $450.  I was very upset and disappointed with my experience, I could not return the shoes to the store since I had already warned them and now I got stuck paying $250 for one days worth of riding.

This was a great lessen that I learned from and made a promise not to repeat this mistake again buying products that did not meet or exceed my expectation.

Today I only buy products for our pro-shop that I use my self.  And now want to share with you my knowledge as to what works and why.  And hopefully save you the headache and wasted money.

So let’s start with bikes and work our way down the list.


Bikes / Frames

Above you will see a picture of a bike "Ridley Damocles".  Hands down the best built bikes for the price as well geometry and quality.

So lets talk about the quality first:

Ridley bikes are hands down one of the best bikes ever built.  The attention to detail and quality puts the Ridley frames on par with custom built bikes at a fraction of the cost.

Geometry

In my opinion, as well many other experts, almost all the frames in the market today are built with the wrong geometry;  Especially if you are 5 foot 6 or taller (which happens to be 95% of the market).  The first measurement that should be looked at is the seat tube (A).  This is the tube which your seat plugs into, as indicated by the name.  This is to accommodate the riders’ leg height. For the most part every bike is built with the same measurements which can easily be modified by moving your seat post higher or lower (except compact frames which are shorter in length) and require longer seat posts.  The second measurement is the top tube, this is the distance from the center of the seat-post to the center of the head tube (the vertical tube in front of the fame “C” ) this is to accommodate for the riders torso and arms.  This measurement can also be modified by adding or reducing length in your stem. Keep in mind that there is a limit as to how far you can extend your stem.  A simple rule to follow, do not put on a stem exceeding 110 CM.  Anything above 110CM makes the bike head heavy for the rider when descending and or cornering which can be dangerous and uncomfortable.  The last main measurement is the head tube.  This is the length of the vertical tube in front of the frame where the fork is inserted and ties the handle bars to the stem and than to the fork “D”.  This as well can be adjusted by adding or reducing the amount of spacers on your fork.  You are limited in how far can lift the stem/handlebars.  And since most forks are carbon, you can not place more than 1 inch worth of spacers to lift your handlebars.  Anything above this is dangerous and can cause you to break the top of your fork when riding.  You can gain further height by flipping your stem upside down but this as well will take away from your bike handling.

So as you can see all three of the main measurements can be adjusted to make for the right fit.  So what is so special about the Ridley bikes that make their geometry so much better?  The Ridley frames are built with the longest head tubes in the industry.  Which allows the rider not to place too many spacers to get the desired bar height.  As well the stem is sitting directly above the head tube, translation; comfort, stability, control.  In addition to longer head tubes, Ridley has revolutionized frame geometry by introducing the first 1.5inch bottom headset.  While every other frame manufacturer is following the herd with old and outdated geometry 1 and 1/8 headsets, Ridley is leading the way with the best geometry in the world.  I guess this is why their ads read "don't follow the herd".  All while maintaining light low weight on all their frames

You can bet that all bike manufacturers will eventually follow Ridley and build bikes that actually fit each rider.  But until then you have one option that you can always count on, Ridley geometry.  Ultimately, you are the best person to make the decision on the right fit by taking one of these bikes on a ride.  And just so you know, I will be more than happy to lend you my own Damocles to try out.

Ridley makes bikes for all levels and price points, all sharing the same incredible geometry and attention to details.  Ridley frames range from $995 for the entry level to $2799.00 for the Damocles.  So feel free to call or email me if you want to learn more about these amazing bikes and if one of these could end up being yours.

Indoor cycling

If you wanted to take up Indoor cycling or ride a bike you should keep a few things in mind; cycling shorts, cycling shoes, types of cleats and pedals, cycling clothing, and energy food / drinks. Even though you can ride our Indoor cycling bikes with regular shoes and shorts we strongly suggest that you make the investment and buy cycling shorts and shoes and here is why:

  • Cycling shorts

    Cycling shorts come with padding (chamoise).  Padding is very important in your experience on the bike.  The first reason why it is important is the cushioning that it provides between your sits bones and the saddle.  Second reason is the lycra material which eliminates chaffing and pulls moisture away from your body.  Cycling shorts also come in Bibs (overalls) or shorts.  The benefit of bibs over shorts is that they are more comfortable overall especially around the waistline, where as shorts will press on the riders bladder due to the position of the body on the bike.  With all the different short and chamois out there what should one look for when ready to buy shorts:

    • Look for high count panels in the lycra shorts.  This makes for a better fit which can conform to your build for better comfort.
    • Invest in shorts with good padding.  Good padding will be less bulky and provide padding in vital areas and nothing more.  Furthermore, you want padding that is light, quick dry, and made with antibacterial product.  When riding outdoors for 2-4 hrs this can become a major benefit.
    • The prices for shorts range from $40-$150 Most people can get great shorts in the $75-$125, anything more is just too much and un-necessary.
    • Bibs range from $99.00-$250.00; the best price points tend to range from $100-$150.

    At our Pro-shop we only carry two brand of cycling shorts: Castelli and Bergamo. Both Castelli and Bergamo are international brands that are viewed as two of the best in the industry, not the most expensive, just two of the best. As a matter of fact our Cycling team rides with Castelli, which should say a lot about the quality and comfort. We carry both solid as well as Form Fitness team shorts. Both shorts and bib-shorts come with great chamois and all at a reasonable price. Stop by and take a look for your self.

    Do I really need Cycling shoes to take an indoor cycling class or to ride a bike?

    Think of it this way, riding with running shoes vs. cycling shoes is like Skiing with running shoes rather than ski boots.  Cycling shoes have a hard and stiff sole which allows you to pedal on a flat hard surface.  Unlike running, while cycling your foot or the shoe should not flex or bend during the exercise, the only areas which have a bend or flex while cycling are the ankle, knee, and hips.  Flexing and bending of the foot can lead to foot injuries and or cramping of the foot.  Cycling shoes also come with straps which are designed to provide support for the top of the feet, esp. when pulling up and kicking the feet over on the top stroke of the pedal.  Also, when pedaling with cycling shoes your leg muscles will develop in a greater degree of cemetery, unlike running shoes, which is why cyclists have symmetric and well proportioned leg muscles.

  • What do I look for when purchasing cycling shoes?

    • Fit
    • material
    • durability
    • Price

    Cycling shoes should fit your foot like a glove.  Unlike running or tennis shoes, cycling shoes should have no extra room for your feet to move around in.  Support the arch of your feet as well cup your heels while feeling snug is key.  Shoes too tight have their fair share of problems; this is especially true with cycling shoes that come with shoe laces versus Velcro straps, so avoid the laces and stick to Velcro straps and buckles.  The snug and comfortable feel of the shoe will allow for an effective and efficient transfer of power from your foot on to the pedal.  This is where you will find that not all cycling shoes are built the same and avoid buying the wrong shoes.  Cycling shoes can cost anywhere from $50.00 to upwards of $700.00 for custom.  It is crucial to do your homework and make sure that you are buying the right shoes.  The good news is that you will use your cycling shoes for a long time (6-7 years) compared to running or tennis shoes which need to be replaced once every 4-5 months.  Investing in a good pair of cycling shoes not only makes your experience on the bike better but allow you to truly feel the bike rather just going through the motions.

    As a Triathlete and an avid cyclist I have tried just about every brand and type of cycling shoe out there and the two brands that pretty much stick out above and beyond the rest is “DMT” and “Northwave”.

    “DMT (Diamant SRL), based in Verona, Italy, has a strong heritage within the cycling industry, and is considered one of the true innovators of the sport. The company reinforced that reputation in 2001 when they introduced the Ultimax Road Shoe, which featured a unique single-piece, integrated heel cup that made it the most efficient, comfortable performance shoe on the market. Since then, they've continued to build upon the success of the Ultimax design and have expanded their offering to include a full line of Road, Triathlon, MTB/Cross, and Spinning shoes”.

    After reviewing the Ultimax road shoe it was clear to me that I had found the perfect cycling shoe, which is why today I only wear my DMT shoes and like them so much that we sell them here at our Pro-shop.  And Form fitness is the only place in peninsula you can find a full line of DMT shoes.

    As to Indoor cycling shoes DMT makes a specific shoe called “Wave”. This is designed for indoor cycling with a sexy look and comfortable feel which is ideal for all Indoor cycling junkies.  As a matter of fact my own wife uses these shoes and loves them.  These shoes are reasonably priced which makes them the best shoes for all entry level cyclist.

    In the next month or two look for us to bring in complete line of 2006 DMT shoes.

     

  • Now that you have learned about shoes comes the next question:

    With all the cleat options which cleat and pedal system should I choose?

     

    Our indoor cycling bikes come with special pedals which have “Shimano SPD” on one side and “Look” on the other side with an adaptor cages for people using regular running or tennis shoes.  Although both serve the same purpose when used I would recommend the Look pedal system over the Shimano SPD.  The look happens to be about 4-5 times the size of the SPD cleat which gives the Look pedals bigger surface area.  The wider surface area makes for better power transfer from your foot/shoe to the pedal.  Furthermore, the bottom of the riders’ foot has a better grab of the pedal when riding which makes for better power output and more efficient use of the leg muscles.

    Can I use “Look” cleats on indoor cycling bikes and keep my “SPD” for my road bike?

    It is best if you ride the same pedal cleat system.  Cycling is repetitive activity and the more consistent you are with your equipment the better, including riding the same bike for training as well as racing.

Does the highest price constitute the best product?

After years of buying products that I was happy with I made a decision to only buy products for our pro-shop that I would use my self.  These products are not the cheapest or the most expensive, but rather the best based on all that is out there.  So today in our pro-shop we only sell the best products that are not only great in comfort but practical and at a reasonable price.

You can email me your questions at: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

 

   

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