Author: tpbWPadmin

ON BOARD IN THE OFF SEASON.

THE FUN WAY TO TRAIN OFF-SEASON – THE DA VINCI BODYBOARD.

Hello everyone! My name is Margo D., the creator of Brooklyn Fit Chick (www.brooklynfitchick.com) and I am absolutely thrilled to announce that I am the new fitness ambassador for Terry Bicycles. As an avid cyclist and fitness enthusiast I have long been a fan of the Terry brand. So much so that I practically begged them to allow me the opportunity to write for their new monthly newsletter which begins with this first article right here—yay!

Living on the East Coast is tough on my winter training and I am often forced to skip an outdoor ride for an indoor workout. However, I choose to look at it as an opportunity to work on my strength & flexibility training and one of my favorite workouts lately is on my new Da Vinci BodyBoard created by Flohery Mahoney.

For those of you not familiar with Da Vinci BodyBoard, check out this clip from the TODAY show but in essence it is a “core board” with exercise bands created by Flohery to work several muscle groups at one time while providing a quick and effective cardio workout. The Da Vinci BodyBoards are eight feet by two feet and come either flat or in a foldable format and include several bands and a soft mat.

Flohery was a hard core runner who felt out of balance with so much cardio training as part of her exercise regime but little time for yoga, Pilates or any kind of stretching-based workout.

After experimenting with bands & tubes tied to her furniture around her house, she came up with the idea to create a flat surface and attach the bands to it to alternate levels of resistance. After tinkering with the design several times she came up with the Da Vinci BodyBoard.

Each board costs $395 and they come with two sets of latex tubing, two aerobic dance bands, two padded handles, two ankle straps, mat and a DVD filled with several 20-minute workouts. (You will definitely need space for keeping mine behind a closet door.)

I have used the board several times in the last few months and the Da Vinci BodyBoard truly delivered on its promise to be both a cardio & strength-based. By using the “dance bands” while performing lunges and squats I managed to get an excellent upper body along with my core.

Using the ankle bands with my ab work gave extra resistance that I could feel right away. This is NOT a wimpy “bands” routine. You will be working your abs, back, shoulders, quads, and hamstrings while lengthening your muscles with each movement.

If you are curious to try out the Da Vinci BodyBoard for yourself, classes are starting to pop up across the country and you can find one nearest you at this link.

What kinds of workouts do you try during the winter months? Let me know! Looking forward to checking in with you every month!

Talk soon!
Margo “Brooklyn Fit Chick”

January 21, 2014
BROOKLYN FIT CHICK GOES BIKING.

MEET OUR NEW FITNESS AMBASSADOR.

Margo (a/k/a Brooklyn Fit Chick) is the latest female cyclist to join the Terry bandwagon. She’s a wealth of knowledge when it comes to women’s fitness, has her own very popular blog , has certifications in group fitness and personal training from NASM, AFAA, ACE and TRX, and is a fitness ambassador for a variety of companies and causes. She’ll be providing great cross training, nutritional, product review and general fitness advice on a monthly column basis. Welcome, Margo!

January 21, 2014
HERITAGE BIKE SHOP.

Not a plain Jane.

It’s hard to call Heritage of Chicago a bike shop–most of its clientele is there for the coffee (as masterfully brewed as it gets). The environment is light and inviting, an artistic refuge for the community of students, entrepreneurs, neighbors and novelists who live/work nearby.

The boutique in the back is filled with atypical cycling gear. On site mechanics fix flats and build bikes right there amongst the lattes. And these aren’t bikes that come in a box. Heritage designs and welds (by hand, out of American steel) their own marvelously customized bikes.

The Jane is a tribute to the first woman to win the Nobel Peace Prize (a Chicagoan) for her charity and social reform efforts, “all while being a classy, elegant, and well-loved lady”. Jane Adaams would no doubt appreciate the “swooping masterpiece of metalwork” that bears her name.

Mike Salvatore (a fifth generation, super nice Chicago guy, also famous for Bowery Bikes of NYC) and his staff welcomed us when the Chicago weather did not during our spring photo shoot. We still can’t thank all of them enough for the fuel, generosity of spirit and the warm welcome we received there. If you’re local, you’re lucky and if not, it’s worth the pilgrimage for the coffee alone.

January 16, 2014
EXERCISING YOUR CHANGE MUSCLE.
GET WITH THE PROGRAM!

My job as your “Derailleur” is to remind you if you want to feel better, have more energy and perhaps even live longer – look no further than exercise. The health benefits of regular physical activity are hard to ignore.

But let’s address the most forgotten and underdeveloped muscle in our bodies – my favorite one to use. This muscle is often our weakest muscle but one of the most important muscles we could strengthen. So while you are making resolutions to get into shape in 2014, don’t forget to include exercising your “Change Muscle”!

Where exactly is your Change Muscle located? It actually covers every inch of your body and every inch of your mind. It’s the muscle we use for creating changes in our lives, and like our physical muscles, it becomes weak if we don’t train it. Ariane de Bonvoisin, introduced us to our Change Muscles in her book “The First 30 Days.” She suggests our Change Muscle develops from “all of the changes that we have been through – the big ones, small ones, unexpected ones and the ones we have initiated.” And if we learn to strengthen our Change Muscle, it can become the most useful muscle in our bodies! The stronger it is, the easier it is to navigate change. Increased comfort with change means increased comfort with anything that comes our way.

Strengthening your Change Muscle is similar to strengthening your physical muscles…it means effort, a little sweat and incredible results if you stay dedicated. For the beginner it is important to build a base of core strength and flexibility before moving on to more complex workouts. The same can be said for strengthening your Change Muscle.

Step 1: Assess your fitness level and your Change Muscle strength.

You probably have some idea of how fit you are physically. Assessing and recording baseline fitness scores give you benchmarks against which to measure your progress. The same is true for assessing your level of strength of your Change Muscle. By determining how quickly you traditionally navigate change, how often you get stuck in change or how much change scares you; you will have a good sense of your Change Muscle fitness level. If your answers to these questions include “change is hard, change is paralyzing or change is terrible” then it requires a different level of strengthening that if your answers are “change is ok, I welcome it”. Assessing your comfort level with change is the first step to understanding the work that your Change Muscle needs to become strong and powerful.

Step 2: Design your Change Muscle fitness program

It’s easy to say that you’ll exercise every day. But you’ll need a plan. As you design your fitness program for your Change Muscle, keep these points in mind:
- Consider your change fitness goals. Having clear goals can help you gauge your progress. Determine what success looks like and estimate how long it will take you to strengthen your Change Muscle to the level you desire. And be realistic. If you haven’t used your Change Muscle recently, like a muscle in your body, it won’t snap back into shape immediately. It will take time. But remember the rewards of putting in the effort.
- Put it on paper. A written plan may encourage you to stay on track. What change are you focused on and how will you know when you are successful? By writing it down and logging your progress, you dramatically increase your odds for success.
- Go at your own pace and load gradually. If you’re just beginning to exercise your Change Muscle, start cautiously and progress slowly. The goal is to gradually improve your range of motion, strength and endurance for your Change Muscle. Not to burn it out in the first workout. By increasing your load gradually the little changes that once seemed huge will appear tiny in the rear view mirror. By starting small in the beginning you will ensure sustainability in your workout. And your body gets used to the new challenges you introduce to it. With each day, you will build up your Change Muscle stamina.
- Build activity into your daily routine. Finding time to exercise your Change Muscle can be as much of a challenge as finding the time to move your physical body. To make it easier, schedule time to exercise your Change Muscle as you would any other appointment. Plan to take 5 minutes a day to exercise your Change Muscle and focus on the change you wish to make.
- Deliberate practice. Daily effort and deliberate practice will be key to your Change Muscle. Like anything you practice, if you “half attempt it” you will get “half success.” So practice the change with dedication, intention and mindfulness.
- Allow time for rest and recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your Change Muscle to rest and recover. Don’t try to change everything, all day long…remember that with 5 minutes of practice everyday, the Change Muscle will get the workout it needs and the recovery to continue the change the next day. There is a great deal of “under-recovering” in workout regimes as we seem to try and make up for all of the time we were not working out, but this creates burn out and is unsustainable.
- Fuel your Change Muscle properly. Like with any workout, the body needs fuel to continue its effort. The same with your Change Muscle. No fuel, no energy to face changes. The fuel to provide your Change Muscle? Motivation and celebration! By charting your progress, celebrating small victories, or inviting a friend to join you in your “change-workout” will increase your success exponentially.
Now you’re ready for action. Remember to monitor your progress and listen to what your Change Muscle is telling you. Too much too soon brings pain and decreases your chance for success. Not enough effort won’t give you the results you want and you’ll give up sooner. Picking the right “equipment” for your Change Muscle workout is also important to your success. Your equipment may mean exercising with a friend who may also be looking to make similar changes so you aren’t working out alone. And if you do lose motivation, set new goals or try a new activity. Stay creative and keep things fresh.

Starting an exercise program to develop your Change Muscle is one of the most important decisions you can make. But it doesn’t have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime. And like any good exercise program, small movements, gradual load increase, deliberate practice, and rest and recovery are key components to strengthening your Change Muscle.

Now get out there and show off those “change muscles”!

Amy Magyar is a Derailleur. She helps her clients across North America change their gears, their pace, and their direction. She is the essential piece of equipment to get you where you need to move forward at a different pace and with a different power. As an industry veteran and a Certified Performance Coach, Amy works with individuals who are athletes, were athletes, or wish to be athletes, on navigating change.
January 14, 2014
TAKING MULHOLLAND

The self-proclaimed “roadtrip outfitters” out of Berkeley combine a love of motorsport and a passion for leather in their handmade, hand painted (!) messenger bags, available in a wide array of 70’s colors. Made in the USA and guaranteed for 3 lifetimes. A little spendy but alot of Ali McGraw character. High and Mighty Messenger, Tiny Mighty Messenger, iPad & Mini iPad sleeves, all with racing stripe detailing and ranging in price from $70 – $360.

Check out more stylish bags for your ride on the Terry Bicycles website.

January 14, 2014
THESE BOOTS WERE MADE FOR RIDING.

As far as we know, the Zurich is the world’s first SPD-compatible, women-specific cycling boot. Only 50 were made, although we are working on getting them produced for Fall14. DZR urban footwear masters made these by hand and we scored a pair. Lace-up front (but with a side zipper for easy on/off) and reflective chainlink at the backs of the heels. We know you’re going to want them and we promise to work on it!! They sure made great props in our spring photo shoot…

In the meantime, find more stylish bike-compatible boots at Terry.

January 14, 2014
PRINT REVOLUTION

We’ve chunky-monkeyed up the fun.

This year’s Terry prints are joyful works of art, created by Lyn Severance, the iconic creative director who gave Ben & Jerry’s its design flavor. Lyn’s original style of illustration, hand-lettering and creative direction set the look that helped drive Ben & Jerry’s appeal. We are big on prints at Terry and we wanted an original collection that speaks the language of cycling. We found her here in Vermont, right in our backyard.

Growing up in Vermont next to her grandfather’s dairy farm, Lyn made “stuff” and doodled type. A brief stint as a metalsmithing major at Syracuse University effectively eliminated that career path. While studying abroad in Scotland, Lyn took a few classes in textile design and calligraphy. It was here that she realized type, illustration, color, and design were her true passions. Upon returning to the States, Lyn went to Parsons The New School for Design in NYC to study Communication Design, fell in love with the intensity of the city, but did long for Vermont. Early freelance clients in Burlington were two guys who had just opened an ice cream shop – Ben and Jerry. In her 18-year tenure with Ben & Jerry’s, from its launch in an old gas station to its adulthood as a global company, Lyn’s style set the look that helped drive Ben & Jerry’s success.

Of course, she’s not all about ice cream. She’s also helped create a distinctive look for Gateway computers, Fat Cat pet toys, outfitted Samosa Man’s corps of employees in custom patterned aprons and packaged Vermints into an internationally graphic powerhouse.

Lyn’s inaugural efforts for Terry apparel really showcase her ability to combine color into a vibrantly energetic palette for bikewear. She’s managed to fall in love and reinterpret the mechanics of a bicycle into something sensual and joyful. Gears, chain links, handlebar tape, wheels all come alive in a completely new way. Here are our favorites…

January 14, 2014
TERRY INTRODUCES NEW BUTTERFLY AND FLY CENTURY.

FOR IMMEDIATE RELEASE:

Terry Introduces New Butterfly and Fly Century – with Poron XRD shock absorption.

Designed to take comfort up a notch for longer distance riders, Terry will introduce completely new Century versions of its Butterfly and Fly saddles at Interbike (booth #17166). Engineered with a layer of Poron XRD shock absorbing material between the saddles’ base and foam layers, the new Centuries will reduce road shock and allow for a thinner layer of foam and narrower overall saddle profile, without loss of rider comfort. Additionally, each version will feature a wider cutaway, sculpted foam for pressure relief in key areas and seamless Lorica cover that reduces the incidence of high cadence chafing.

PORON XRD, a patented material used in MTB pads, gloves and footwear, is unique in its ability to consistently absorb and dissipate energy (road shock), impact after impact, while remaining comfortable. At rest or under low pressure, PORON XRD material reacts much like a slow recovery foam (similar to Tempur-Pedic® mattresses). It easily conforms to the body and is very comfortable on/against the body. But under high strain rates (ex: quickly hitting the material), the PORON XRD molecules instantly stiffen, forming a comfortable protective shell and spreading the energy over a larger area, thus protecting the body from the impact.

SPECS
Butterfly Length x Width: 262mm x 152mm
Fly Length x Width: 277mm x 140mm
Butterfly Weight: 8.8oz / 249g
Fly Weight: 8.7oz / 247g
Rails: Ti-nox
Cover: Lorica
Price: $82 wholesale  $164 suggested retail

The Butterfly and Fly Century will be available in April, 2014.

ABOUT TERRY
Terry is the Original Women’s Bicycling Company, dedicated to getting more women riding bikes. Terry saddles for women and men have been improving the ride for all levels of cyclists for 20 years and are distributed by better bike shops and major retailers across the US. From serious gear to recreational fun, Terry positions itself as a brand for enthusiasts, where technical performance and feminine style ride in tandem.

Click to download the full release: Century Saddle Press Release

For more information, contact:
Terry marketing director, Paula Dyba
paula@terrybicycles.com, 585-415-3849.

January 1, 2014
ARE YOUR RESOLUTIONS ON CLEARANCE YET?

TURNING NEW YEAR’S RESOLUTIONS FROM FICTION TO NONFICTION.

As I walked into a major book retailer, I was assaulted with reminders that it was the end of December, which means resolution time, and that our new year’s resolutions often “go on sale or clearance”. Books titled Rid Yourself of Doubt, or Should You?”, “Tremble Your Way to Fitness”, or “Reorganizing Your Pockets” serve as great fuel for change and promise solutions to become the person your dog thinks you are. As millions of Americans make decisions to “Change” their behavior through resolutions, it should delight me as a “Derailleur” that so many are willing to face a toleration, a behavior or thought pattern they would like to change. But what dampens my spirits are the unkept resolutions that plague us all. These unfulfilled resolutions then become the fuel for the thoughts like “I can’t do anything right, I’ll never change, etc…” and for me, that is the head-trash-talk that needs to end!

New Year’s resolutions are often put on “clearance” like a retailer puts products on sale when they have gone past their shelf life or are deemed “unsuccessful”. Personal resolutions get kicked to the curb because they are “too hard”. Fear of failure, fear of the unknown, fear of change, fear of how to get started…these are all reasons resolutions wind up in the trashcan instead of implemented into your life. A resolution involves change and change, although inevitable, fights us every step of the way. So what can make a resolution “stick” instead of becoming something you throw away two weeks? Call in Environmental Design.

Environmental Design might be one factor in your success or failure in keeping to your resolutions this year. And by Environmental Design, I don’t mean the spatial design show on HGTV or in a gardening article in Better Homes and Gardens. Environmental Design is the process of addressing surrounding environmental parameters when devising plans, programs, policies, buildings, or products…and in this case, even behaviors. Often used in Architecture, Urban Planning, Landscape Design, Interior Design, and in this case, Environmental Design is the skill at addressing surrounding environmental factors when devising a desired behavior change.

Ok, so what does this have to do with a new year’s resolution? Often, when we have decided to make a behavior or thought pattern change, we forget to scan our environment to see if it is designed to support us or derail us. And Environmental Design is the choice to have your environment support you and removing obstacles or draining factors that ensure failure. In fact, by creating a supportive environment, your environment does most of the heavy “lifting” allowing you to reduce your energy output and save it for celebrating your success.

Environmental Design is made up of 9 surrounding environments including your relationship, network, financial, memetic, self, spiritual, nature, body, and of course, your physical environment. If one of these environments challenges one of the others, disharmony is created and thus an obstacle is created and basically dead in the water. Why? One of the theories of Environmental Design is based on “your environment always wins”. Sheer will, determination and stubbornness have a finite tank. Eventually, you will run out of will-power fuel. If your environment does not support you or creates obstacles, your determination and will power are spent fighting the challenges and you lose energy…fast. If however, the environment is designed to support you, you have to use much less willpower fuel (if any) and you flow through the change feeling supported and successful. With designed environments, will power and commitment become optional.

So, back to taking your resolutions “off sale” and designing an environment to keep them this year.Consider perhaps taking the following steps:

1.  Awareness is the first key. How does one know if their environment is supporting or impairing them? First, look around you and ask yourself, “What excuse have I made around my resolution?” From behind the excuse hides an environmental design flaw. Scan your 9 environments for obstacles that are getting in your way of succeeding. For example, if your resolution is to start eating a clean diet, are you surrounding yourself with processed, gluten filled food? Look in your car for chip remnants, smells, etc. that remind you of life before eating Paleo. Scanning your environment for factors that slow you down or even stop you from your efforts.

2.  Design your 9 environments to support you. For example, share with your network or relationship environment (often called your “peeps” or your “inner circle” depending on your age) for support in your quest to kick the sugar habit. Make them aware of your resolution and request their support in achieving your goals. That might mean not inhaling a candy bar in front of you or perhaps congratulating you when you hit a milestone in your resolution.

3.  Deliberately practice your new behavior pattern. And by practice, I mean give it mindful, aware-based effort. This is one step we often forget. How does a bad habit occur? We do something over and over again and it sticks. So how do you create a good habit? Do something different over and over again until it sticks….and ultimately overshadows the bad habit. And by deliberate, I mean practice as if it was “game day” not just a scrimmage. We so often sleep through our actions – allowing our bodies to go on auto pilot, but with any behavior change, deliberate, mindful actions create a deeper of performance than if you just “went through the motions”.

4.  Continuously scan your environments for roadblocks or tolerations that keep you from succeeding. Deliberate practice also requires feedback and self-observation and reflection. Great time to bring your relationship and network environment back into the picture – if you are doing something over and over again and you aren’t seeing change…ask for feedback. Am I doing this right?What are you seeing? Be prepared to look for and accept feedback.If you don’t know where you are, how can you know how far you have to go?

5.  Finally, celebrate your successes! This one is hard for many of us as we forget to do the “victory lap” when we have success.Instead of saying, “Wow, that took a lot of support, effort and deliberate practice to take that baby step, I should be very proud of myself” we say, “I can see some movement, but I must try harder.” So right at the moment when we should celebrate how far we come, we sabotage ourselves not being able to see what it took to get us there. Becoming aware of what got us there, keeps us from forgetting what it took if we get derailed. So do a victory lap – call a friend to celebrate, take time for yourself, eat something nourishing – whatever it is that makes you feel good. And while you are celebrating, remember what you are celebrating….your efforts, your environmental design and your deliberate practice.

So this year, before you put your resolutions “on sale”, try something new – design your environment to support your resolution and with deliberate practice watch your resolutions become exactly what they are suppose to be, a resolution to an issue you have faced but face no more! Happy New Year!

Amy Magyar is a Derailleur. She helps her clients across North America change their gears, their pace, and their direction. She is the essential piece of equipment to get you where you need to move forward at a different pace and with a different power. As an industry veteran and a Certified Performance Coach, Amy works with individuals who are athletes, were athletes, or wish to be athletes, on navigating change.

December 29, 2013
OFF SEASON

FALLING IN LOVE AGAIN.

My job as a Derailleur is to support you on your journey. Both your journey in-season and off-season. Your in-season journey may include becoming a stronger rider on hills. Your in-season journey may include mastering sneaking out of your house to get your ride in so you have “you time”. There is no judgment either way. There is an ebb and flow to your journey and that includes allowing yourself an off-season. For both your body AND mind. So what is your off-season journey made up of?

For those of us who call New England home, the off-season is a forced break from the treacherous, icy roads when we instead spend countless hours on our indoor trainer. Off-season for some in more “more temperate” climates may mean that their competition schedule is over and they are just “riding to ride” – mileage gets lower and training less intense. Or in the example of my friend in Florida, her off-season is in the dead of summer when temperatures and humidity force a counter-seasonal off-season for her. She claims her best rides are in the winter. So be it.

Either way, we all have to face the off-season. This means the foam roller may make its initial debut or that we head to the much needed Chiropractor or Functional Movement Screener. But this year, I challenge you to focus on what is and isn’t working during your off-season in your body AND mind.

Some of us work all year so we can have an off-season, while others dread it; afraid of slowing down, losing strength, gaining weight, etc. But you don’t have to be an Olympian to feel the “off-season blues. It is normal to feel fear around “slowing down” or “throttling back” when we have been pushing ourselves to move forward. Perhaps another way to look at this time is as a “Transition Period”. This to me means we are transitioning from a yearlong season of races or hard training into something less taxing and less “traditional”. Much different than the usual thought that an Off-Season means that you just stop what you are doing.

I prescribe off-season time for my athletes as a chance for them to reflect, recoup, recharge and regain. And to fall in love again. It benefits both their bodies and mind. An intentional well-executed transition period puts one in a better position to perform in the new season when it’s productive and enjoyable. A poorly planned/executed off-season leads to not being as fresh, or a potential dead battery far from recharged. So I ask my athletes to fall head over heals in love again during this transition period with their sport. As an athlete, you must rediscover why you fell in love with your sport in the first place. We often lose the “whys” during season. By taking a step back so that you can reflect will give you back that perspective. And one heck of a recharge.

I have never claimed to be a trainer of the body, but more of a trainer of the mind. However, I would like to offer some examples of how my athletes use their “off-season” to recharge their body ultimately increasing their mental conditioning.

For some of my athletes, they stay strong in the off-season by reducing volume, not intensity. Study after study reinforce the idea that it is possible to reduce the volume of training by more than two thirds without a drop in conditioning levels as long as the intensity level was sufficient. My athletes use general, not specific training during this time period. They do something different than being hunched over their bikes. These new activities invigorate them. Try a sport that makes you stand upright or an activity that is counter to the one you have been doing in-season. For some, that might mean developing the weaker muscles that gets underutilized during the season but when strengthened, adds to the overall conditioning of the athlete. My athletes find that “playing” in the off-season more than training is the key. Make it fun. But most importantly, make it different that what you would do “in-season”.

Amy Magyar is a Derailleur. She helps her clients across North America change their gears, their pace, and their direction. She is the essential piece of equipment to get you where you need to move forward at a different pace and with a different power. As an industry veteran and a Certified Performance Coach, Amy works with individuals who are athletes, were athletes, or wish to be athletes, on navigating change.

December 12, 2013