AVAC Life

Fitness: Discover the AVAC® Difference!


Leave a comment

A Tale of Two Quizzes

Turns out, “I eat pretty healthy” is just, like, my opinion, man. 

At the beginning of the AbsoluteFIT Challenge 2.0, we were all asked to complete two quizzes — one about our physical activity, and one about our nutrition situation. I thought I was a pretty healthy eater, in general, in that I don’t eat a lot of junk and I do hit most of the major food groups most of the time. But get a load of these:

See, I’m doing great with the exercise — yay me! But as you can see, I am woefully inadequate in the nutrition department. I don’t eat nearly enough vegetables, my plate doesn’t have enough color, I eat too much processed food. A person could despair of this, or — a person could take copious notes at the nutrition session led by AVAC’s own Laura Hsu, and put the things they learned into practice.

And that’s what I’ve started to do — I’m eating fruit three times a day, I have a crisper full of things like carrots and spinach and cabbage (which, yes, I’m incorporating into my diet), I’ve cut way back on sugar, I’m vindicated in my love of pickled and fermented foods (Laura says they’re good for your gut) … it’s a work in progress that’s definitely working, and I have the support I need to keep learning how to do this better.

What are your challenges? How are you working to get more nutrition into your life?

—Lydia M. 

www.avac.us

 


1 Comment

A Challenging Week, Indeed!

via – Lydia M., AbsoluteFIT Challenge 2.0 Participant

I’ve eaten more spinach this week than in the last year. You?  

   

AbsoluteFITness Challenge 2.0 Update:

OK, first the good news:

  • One week in, the needle has already moved on the scale.
  • I am pleasantly sore from all the workouts.
  • I wouldn’t say I have more energy yet, but I’m sleeping better.
  • I have a sense of accomplishment, and it really feels good!
  • The teamwork among my fellow challenge participants is awesome and makes things so much fun; I never knew it would make this much difference, but it does!

Now the not so good news: I AM SO TIRED OF TRACKING MY FOOD ALREADY.

I am glad that this challenge is for 28 days, which I’m hoping is enough time to change my routines and make a habit of this, because right now? I just … do not like doing that. But it’s the only thing that keeps me honest: Why didn’t I have a second beer the other night? Because I’d have to put it in the tracker. Booooooo.

Challengers and anyone else working toward a goal: How are you doing?

—Lydia 


Leave a comment

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


Leave a comment

Here I Go Again … and AbsoluteFIT Is Coming With Me!

How do I get myself into these things … and why AbsoluteFIT is my secret weapon. 

bad-idea-jeans

I tend to put my Bad Idea Jeans on in the doldrums between Christmas and mid-January … that’s when I came up with the idea of doing a half-marathon four years ago (when I was a spring chicken of just 39), and apparently, I’m doing it again.

Yes, all that running, all that training, all those tiresome schedules and disgusting Gu packets and waist-belt water bottles … again. But this time, I’ll have a major advantage: It’s both a part of, and a beneficiary of, my AbsoluteFIT journey!

I’m so much fitter this time around than when I started last time, though I’m four years older. I’m stronger in my legs, core and back, not to mention my arms and chest. I’ve got more endurance and drive, more confidence that I can do this and no matter what my time, it’ll be fun.

And this time, I won’t just be running — I’m going to balance it all out with AbsoluteFIT. Pilates on my no-run days (just took an awesome Essential class with Jenny Jones today — can’t WAIT to go back!), and either Strength & Endurance, Boot Camp, or Core on my “cross-train” days. I love how flexible AbsoluteFIT is — I can always make it work for me, and I’m looking forward to leveling up as I get ready for this race.

What are you doing this spring, and how can AbsoluteFIT help you achieve your goal?

—Lydia M. 

www.AbsoluteFIT.com

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.


Leave a comment

Robot Fitness Partners: Making Them Work for You

Hassled, nagged, and hounded (for your own good): An Apple watch fitness story.

Image result for apple watch fitness image

This Christmas, I got a lot of fun things, and one — which I wanted, which I ASKED FOR — that is either going to be my best friend or my worst enemy: an Apple Watch. It pings me — makes a sound and taps me on the wrist — when it’s time to stand up (I’m a writer; yes, I have to be told to stand up), time to “take a minute to breathe” (and you best believe it’s timing me), and time to get going on my daily “move” goals (if I ever hit that target, imma throw a party). It’s kind of awful … but mostly kind of great. It’s an assist to the AbsoluteFIT component of accountability, yes?

And it’s actually just the thing I need — I do tend to sit a lot, tapping away at my laptop, and sometimes when I stand, I have pins and needles … not advisable. I’m home by myself a lot; I have no one to sort of break the spell (work & blissful silence — it’s a pretty good setup).

So what I’m going to do is, not treat these reminders like the enemy. The watch is my little robot fitness pal (that can also text, email, and holler at me when my phone’s ringing). I’m going to get a LOT of credit on my Move and Steps goals by going to AbsoluteFIT, and on days when I’m not in the studio, it’ll remind me not to just sit like a lump; I like seeing those concentric rings get closer to closure!

Longtime users of Fitbit, Apple Watch, Garmin trackers, etc. — tell me how you make yours work for you (including tips to get to your daily goals). New users — work with me, and we’ll see how we can get these suckers to help us instead of driving us nuts.

—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.
 


Leave a comment

New Year, New You? No! Same You — But Stronger

Go ahead, use the start of a new year to commit to your own goals in AbsoluteFIT!

2017-lydia

There’s a reason gyms fill up in January: In this weird liminal space between Christmas and New Year’s, it’s hard not to find yourself thinking of the year to come, and what changes you want to make. If you’ve decided to commit to fitness, then, what better time to start than the first days of the New Year?

And in my opinion, sticking with your new commitment is mostly a matter of perspective. It’s not about becoming a new person, per se; it’s about making the most of what you’ve got, and treating yourself as if you deserve to expend the effort on yourself to get stronger and healthier.

This is what appeals to me most about AbsoluteFIT: It’s an investment in yourself, for yourself. You will, definitely, see changes if you do the workouts and pay attention to your nutrition. But you will feel changes even during your first workout. It’s empowering in the most literal sense: It gives you power! And the community of people who join you in the studio on their own AbsoluteFIT journeys is the best company to have as you embark on — or continue — your own.

Happy New Year, everyone — and whether you’re brand new to AbsoluteFIT or an old pro like me, I hope to see you kickin’ butt and takin’ names in 2017!

—Lydia M. 

www.avac.us/AbsoluteFIT

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.


1 Comment

Holly Jolly Fitmas

via – Lydia M., AbsoluteFIT blogger @ AVAC®

In all the “doing for” other people, take a little time to do for yourself.

xmas-2016

So the last week pretty much disappeared on me — these things come in waves, don’t they? My husband’s knee surgery sort of flattened us both; I underestimated the amount of time it would take me to take care of him, poor guy, and between that and me getting waylaid by the Annual Bronchial Illness From H-E-double-hockeysticks, I got only the bare minimum of adult life tasks done, none of which were self-care in the form of a high-energy, mood-boosting, stress-killer workout.

This week, the kids are still in school, which is kind of a bummer for them — the run-up to Christmas is the best part — but good for me, in that I have this time to finish all holiday-related tasks without blowing Santa’s cover.

AND! I get my doctor’s OK to work out again! Yay! That’s a sincere “Yay!”, by the way — I was too sick to care about missing AbsoluteFIT for about three days, but ever since, I’ve been frothing at the mouth, ready to go back. As I’ve said before, the best cure for holiday stress is: Get a good workout in the AbsoluteFIT studio!

Remember — there’s childcare right in the same building, so you can make the studio a stop on your rounds at least a couple of times this week.

Happy holidays to all, and to all a good workout!

—Lydia M. 

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.