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Helpful Tips to Use Next Time You’re on the Keiser

via – Jon Cebula, CPT, AbsoluteFIT Coach @ AVAC®

In the world of sports and fitness your ability to properly set-up your equipment is crucial to athletic success as well as longevity. Improper set-up of athletic and fitness equipment can quickly lead to injuries of various degrees. Today I would like to give you some quick pointers on how to properly set-up the Keiser Indoor Fitness Cycle found on AVAC’s fitness floor as well as in all of our Spin Classes.

Adjustments for Cycle Seat – Height:keiser-bike

  1. Stand next to cycle, close to and beside the saddle facing forward.
  2. Position the seat so that the top of the saddle (seat) is level with the top of the hip, the “Bump” (Iliac Crest).
  3. Once the height of the seat is set, tighten T-Handle screw on shaft of seat.
    • Cyclists Height:
      • 5’0 – 5’3: A – B 
      • 5’4 – 5’6: B – D
      • 5’7 – 5’9: D – G
      • 5’10 – 6’1: G – I
      • 6’2 +: J+  
  1. Check Alignment: At the bottom of the cycle stroke (6 o’clock position) there should be roughly 5-15 degrees of flexion in the knee.

Adjustments for Cycle Seat – Fore / Aft:

  1. Underneath the Cycle seat is a T-Handle screw, loosen screw to make adjustments to the fore and aft of the cycle seat.
  2. Located underneath the seat are numbers, similar to the lines on a ruler.
    • General Setting: #4
    • People with LONGER legs: #1-3
    • People with SHORTER legs: #5-6
  3. Check Alignment: With the crank at the 3 o’clock position, there should be a 90 degree bend in the knee.

These are the basic point to keep in mind when setting up your Keiser Cycle. If you have any additional questions or comments, please feel free to contact me via email at: jcebula@AVAC.us or grab me next time you see me on the fitness floor.

-Jon

www.avac.us

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4 Ways Jackie Can Help With Your Discipline

Continuing on in our regular series “The Vail Blog” – A monthly discussion on the “ABC’s” of discipline in health, fitness and wellness.

via – Jackie Vail, Personal Trainer, Team AVAC®

jackie-vailThe Vail Blog – “C”

The letter C begins many words that lead me to have discipline. The first one is COMMITMENT. 

Commit to your weekly workout by scheduling each one ahead of time. Writing them down will keep you on track and give your health goals a completion date to hold you accountable.

Second and third are COURAGE and CONFIDENCE. Have the courage to believe in yourself and you will have confidence to know that you can try something new and can succeed.

Finally, why not add some CANTALOUPE to your food choices, it is loaded with vitamins A and C!

Looking for some great nutrition info? Click here.  

– Jackie Vail, CPT

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So Long to Going It Solo!

AbsoluteFIT keeps you from going nuts out there on the road alone …

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Remember I said I’m training for a half-marathon? That means I’m doing a lot — a LOT — more running these days. Now — running is a great fitness activity, if you’ve got the knees for it, but it is also an essentially solo activity, at least for me.

I don’t run with a partner; I don’t like worrying about pacing or distance or sometimes having to walk and expecting them to do exactly what I want to do — and I don’t mind being alone with my thoughts (I don’t run outdoors with music; I think earbud-wearing while running alone is unwise). But it can be isolating, and occasionally lonely.

So it was with great happiness that I went to Marie’s 9:00 AbsoluteFIT Strength and Endurance session on Tuesday — my people were there! My workout buddies, my comrades! It was wonderful to be back among friends, everyone working at their own level toward their own goals, TOGETHER. I’ve discovered along the way that one of the best things about AbsoluteFIT is this camaraderie — and I’m so glad I have at least a couple of sessions per week to mix into my training schedule. Wouldn’t give this up, no matter what!

Better, stronger, faster together, with AbsoluteFIT! 

—Lydia M. 

www.absolutefit.us

Lydia Markoff is an Almaden-area writer, mom, and fitness enthusiast with Texas roots, a New York education, and a Californian heart. She plays bass, reads a lot, watches too much TV, and can be found in the AbsoluteFIT studio three to five times a week. Her life goals include having a body like Linda Hamilton’s in Terminator 2, and/or having Bill Murray randomly crash a party she is attending. If you need something from her, try bribing her with good coffee or cold beer; odds are, she wants one or the other of those right now.

 

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Getting Out Ahead of a Known Obstacle — With Your Ally, AbsoluteFIT!

Help yourself, even when the plan is to treat yourself.

girlscout2017

Somehow I’d missed it, despite the half-dozen emails, group texts, etc. Or maybe deliberately ignored it, whatever — but it’s happening anyway, and right here in my own house: Girl Scout Cookies are coming!

We dealers are reminded: Don’t get high on your own supply. And I have been very, very successful at my 2017 goal of reducing my sugar intake — it was out of control, and now it’s in healthy moderation. Yay, me!

But the thing is, I woke up at 3:30 a.m. this morning thinking of Tagalongs. They are my kryptonite. And I must be realistic about what my life will be like during cookie season.

Which is where AbsoluteFIT comes in. I’m planning ahead: a few extra workouts (building calorie-burning muscle!), the support of my trainers and workout buddies, the discipline I’ve developed through AbsoluteFIT to savor a few of those little demons-in-cookie-form instead of inhaling the entire box at once.

Who’s with me?

—Lydia M. 

www.AbsoluteFIT.us

Lydia Markoff is an Almaden-area writer, mom, and fitness enthusiast with Texas roots, a New York education, and a Californian heart. She plays bass, reads a lot, watches too much TV, and can be found in the AbsoluteFIT studio three to five times a week. Her life goals include having a body like Linda Hamilton’s in Terminator 2, and/or having Bill Murray randomly crash a party she is attending. If you need something from her, try bribing her with good coffee or cold beer; odds are, she wants one or the other of those right now.


 

 

 

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AVAC’s Question of the Day. . .

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