Nathan's Blog

Written by Nathan Dykstra Friday, November 06 2009

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7/11/11: Family

Two years ago, if you asked me what I’d be doing for work today, I’m sure I wouldn’t have known, but I can tell you that working at a gym wouldn’t be on my radar. I wasn’t really a “gym person,” whatever that means. I liked working out, but usually did so on my own or with my teammates in high school. When I first came to Form Fitness for an interview I was immediately sold. The guy working the desk, Max, was the brother of the guy interviewing me, Ian. It was clean and they knew everyone’s name. Coming back for a second interview a week later, I met with the Owner, who refers to himself as the janitor, and the assistant manager with a warm personality and infectious smile. Both were equally welcoming to me and (not surprising at this point) knew everyone’s name. This was a family, and would become MY family over the next two years.

I’ve been in the Bay Area for 6 years now without going home to LA for longer than 2 weeks at a time. Sure, I miss my family, but I have a different one up here to help me through the good times and bad. Complete with older siblings, (Ian, Cory, and Max) Mother/Father figures, (Amy and Sassan) and a barrage of aunts/uncles/cousins (our loyal customers and trainers) Form Fitness is a home away from home. It’s an expansive list, but I know and see everyone almost daily (except morning people, but you have Brenda). People come and go, but nobody ever really leaves. It is here that I say farewell and not goodbye. I am starting my new position on July 18th in San Mateo, and will be back as a customer and maybe a guest blog or two.

2/21/11: Never too Late

Hi, My name is Nate, and I’m a procrastinator.

I know what you’re saying; that everyone is a procrastinator, but believe me I have perfected this “art” better than you ever thought possible. I procrastinate eating. Where is all this going? Well perhaps you noticed that it was New Year’s Eve a little over a month ago and it is a bit of a tradition to make a resolution.. I HAD a New Year’s resolution, but I think it’s safe to say that the New Year’s label has expired. Gotta get started sometime right?

I’ve never been a fan of New Year’s Resolutions because they are almost doomed to fail. It’s become a running joke that your resolution will go the way of the Dodo within the first couple of months following Jan 1st. This year for my resolution, I’m going to believe in resolutions and not just those from New Year’s Eve. We can make resolutions everyday if we feel like it, and they are just as important as the one’s you made Dec. 31st. I’m not just saying this because I’ve put mine off for so long either.

The idea behind a New Year’s Resolution is very simple and sincere. People want to improve on something in their life for the New Year. For 2011 I’d like to improve on my life each and every day. Sound too bold? Well, why not? Judging from the popularity of the New Year’s Resolution, everybody has things they would like to change or improve upon and not just around the holidays. Either stop doing this, or start doing that. Try something new. Take yourself out of your comfort zone. Did yours already fall apart? Worry not, for you are not alone. Feel free to join me as I try new classes like Hip Hop Cycle, Core & More, and TRX. Who knows, I might even throw a Zumba or two into the mix. You can also feel free to hassle me about how I’m doing, as I’m making a more public resolution than most.

11/4/10: Going Back to the Future (if you haven't seen this movie, stop reading and get to a Blockbuster)

We fired up theFlux Capacitor, hopped into the DeLorean, and took it to 88. A quick stop in the 80’s inspired us to bring back an oldie, but goodie. Our New(old) Step class is the highlight of our new and improved schedule. Some of you may have even tried it once or twice in the 80’s and 90’s. A great cardio workout, Step was hugely popular with a long list of home videos, classes, and great use of leg-warmers. Step aerobics provides endurance, strength, and flexibility training that enhances joint movements. Think of Flow combined with the aerobic workout of Spin. Step is also about fun, especially in a group setting, and we encourage dawning your best 80’s workout gear. The music, outfits, and incredible workout should continue to make this class a hit. (outfits not required)

Leaving the 80’s we journeyed to the more recent past when FORM was just starting out. We saw a young man by the name of Sassan Golafshan determined to get people excited about working out. His Kickboxing class was something of legend, and people came from all around to check it out. While we couldn’t bring back his younger self (because that would mess with the present), we got the next best thing. Our fearless leader is back as a kickboxing instructor Tuesdays at 5:15pm. Some of you might even remember the last time Sassy instructed a class, and for those who don’t it’s an experience you won’t want to miss. Come by and put him to the test to see if he’s still got it.

When you have a time machine, you have to check out the future as well as the past. Let me tell you though, the future needs a little help; especially in the rhythm and dance department. Somewhere along the way, we lost our funk, and I don't know about you, but that's not a future I want to be a part of. So as a preemptive strike on this rythmless nation, we are starting a kids hip-hop class to keep that funk alive. JD will be leading the charge November 8th and every Monday at 4p.m. So please, for the sake of mankind, bring your kids by to learn some quality dance moves. I would also like to add that teaching them yourselves is just going to embarrass them and deter the cause. So please leave it to the professionals. We’ve learned a lot of things from our time travels, but mainly that fitness routines and technology mean nothing without a motivated person to use them. Doing that today will affect the person you are tomorrow.

 

8/18/10: Variety is the Spice of Life

When it comes to working out, most people have a routine and stick to it. You might view the breaking of that routine as disastrous to your workout results, although many studies show the opposite. Muscle confusion is the most effective way to optimize your results. Class goers have probably noticed all of the changes to the schedule lately, with times and instructors moving all over the map. As we head into Fall, things will definitely be different as well as more consistent. We have a group of freshly trained Flow instructors as well as new faces in Spin, Cardio Circuit, and Core and More that are eager to get out there and whoop your butts. Take it as a challenge to yourselves to give them your best and expect the same in return. They weren’t trained for nothing.

Aside from trying our new instructors, try a new class/workout that you’ve never done before. I am looking at you, guys. Try Flow! It’s not a class exclusive to our female patrons. It would be the perfect muscle confusion that many of you would be looking for. It lengthens as well as strengthens muscles that you miss by doing your basic curls and bench-press. You don’t want to end up looking like a meat-head that can’t straighten your arms do you? I promise you that those small motion lifts will burn even with the 4 lb. weights. Don’t think I’m just picking on the guys though. Everyone should try a new class. If you are usually a nightly Flow person, challenge yourself to a Spin class one night a month. The combinations and switches are endless.

Basically what I’m saying is this: Don’t get stuck doing the same-ole, same-ole. It’s boring for me at the front desk but more importantly your muscles! Come in one day and surprise me with the class you take. For those of you who don’t normally do classes, take one. You’re paying for it anyways, and what’s the worst that could happen? It’s too easy? Too hard? However it goes, it’ll only add to your current workout. Challenge yourself, and you’ll be surprised at the results.

 

6/17/10: Walkin' on Sunshine

Sorry for such a long wait on my blog everyone. I have been wrapped up in finding a new place to live; which has in turn motivated this blog. Where else in the world would I rather live than the sunny Bay Area of California? While we had a long, wet winter; the answer is slapping you in the face right now with the sunny truth. Because California is the best! The weather is awesome for any kind of outdoor activity. I'm a native from LA and have never lived anywhere else besides California, so I'll recognize my own bias. In my own defense, what else could I be looking for in a place to live? I can literally do anything I want outdoors from the beach to the mountains. If you don't like salt water there are a plethora of outdoor pools where you can swim your laps without fear of sharks. If you don't like mountains, there are valleys where you can get a long distance bike ride without hills. The state has a lot of everything and the weather is what makes it all possible. Being from LA I will admit my love for the Bay Area weather begins with its moderation. Los Angeles is in the desert and sees some real extremes with the heat in the summer time. The Bay tends to be about 5-10 degrees cooler all year round, which might be a bit rough in the winter but pleasant in the summer. As most of you read this you might be saying to yourself, "well obviously CA has great weather! What does that have to do with the gym?" The short answer to that question is that the gym is the best way to maximize your time outside. For many people it is where they go to work on their "bathing suit body". I'm not talking about looking like a bikini model or anything, but rather feeling comfortable and fit when you are laying poolside or on the beach. For those who don't like to exercise in the sun/heat, the gym is a climate controlled space to get in a jog without getting a weird tan-line or heat exhaustion. FORM is here as a compliment to whatever you're doing outside. With weather like we've been having, it would be morally reprehensible to ask you to pass up this gorgeous California weather; especially after the rainy winter we just got through. Get out and enjoy some rays! Just don't forget your sunscreen.

 

5/9/10: Something for you Mothers out there...

Happy Mother’s Day! Hope you didn’t forget. While flowers and chocolate are an easy, go-to gift, all a mother really wants is for their child to be happy and healthy. Moms have spent the better part of your life worrying about whether or not you are taking care of yourself and wearing clean underwear. We can’t do anything with your laundry, but we are definitely there to help you take care of yourself. Whatever your motivation for joining a gym, it can be boiled down to living a healthy life and we are here to help. A nutritionist to help you eat better and trainers available to help you meet your fitness goals are only some of the things available for you to let dear old mom take a deep breath and sleep easy. Mothers worry about us because it’s their job and mother’s day is about appreciating all she’s done and giving it back. Bring her by the gym sometime to show her how you’re taking care of yourself. Maybe use one of your guest passes to have her do a workout with you. Maybe buy her a shirt from our pro shop. Whatever you do for mom on her special day, FORM has the answer for how to show her you care. If you are a mom yourself I want to wish you a happy mother’s day, and I hope you can relax and enjoy. After any good work out you need a rest and mothers definitely deserve it.

 

4/14/10: Pump up the Volume!

No more jinxing the weather. Let’s just embrace whatever the day brings us, and get down with our bad selves. That’s right, get funky! I’m talking about music, and finding the right tunes that move you throughout your day to day. I would have it on at all times if I could. I play music to get out of bed, when I take a shower, getting dressed, in the car, but most importantly when I work out. It’s true that a day without music is a day not worth living, but it can’t be just any old music. Different tunes/rhythms help dictate your pace; so the vibrations pumping through your speakers or headphones have to match the activity. One can’t play loud rock when trying to fall asleep any easier than you can listen to soft jazz while you hit the heavy bag. So finding the right jam to fit the moment is crucial. For example, different styles for driving in traffic vs. open road cruising can make the difference between an accident or not. Workout music opens the door on what you can listen to. Sometimes you need the inspiration of loud rock or electronic rhythms to get your heart rate up for a cardio or heavy lifting workout, or maybe something to help you zone out and keep pace is helpful if you are on a nice long run. Everyone has their own preference. My mom likes to listen to a book-on-tape while she runs to “help the calories burn as the page turns.” I like to listen to hip-hop while I am at the gym. What is your style? Make a play-list of your own for every occasion, and feel free to share. The more play-lists one has to choose from, the better.

 

3/24/10: "I got Sunshine on a Cloudy Day"

That’s right people it’s here. SUN SHINE! It might not last, but it’s got me singing and whistling right now. All winter I’ve been talking about reasons why we should be getting IN the gym, but the sun is so nice that I’m saying we should stay OUT. Go for a run, a ride, or even a walk and enjoy the warmth before we start getting spring showers. It is the perfect temperature for outdoor exercise so you won’t be alone out there on the trail/road either. People everywhere are washing that SAD off with a little outside exercise in the sun, so why not do it together? FORM is offering a running group for members with Abdul and Alyssa as an opportunity to motivate your workout with others. The group will work on running form and technique on Tuesdays and Thursdays at 6 am with Abdul, and long runs will be held on Saturday at 9:15 am with Alyssa. Running in a group is a great way to help the time go quicker as well as find a pace that is just right for you. Any running group is a good idea whether it is official or just you and a friend getting together for 30 minutes on a Sunday. The two of you can push one another to new times and new distances as well as keeping you committed. It is much easier to call it short or start late if it is only you. The running instruction from Abdul and Alyssa is what jumps out at me as the most exciting part of the group. Good technique during a run is crucial to the distance as well as output of running. It can save your joints over a long run by working the proper muscles and tendons so as to avoid stress fractures. You don’t want to hurt yourself before the full time sun gets here. Whatever motivates you to get out there; do it. I’ll see you out there. I’ll be the one singing on his bike.

For pricing or more information about the Form Running Group, please call us at (650) 322-3676

 

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