Tips on a Healthy New Year!

res-o-lu-tion / noun
1. The act or process of resolving

• the act of analyzing a complex notion into simpler ones
• the act of answering
• the act of determining

(Merriam-Webster Dictionary)

New Year's resolution
1. A commitment that a person makes to one or more personal goals, projects, or the reforming of a habit. Made in anticipation of the New Year and new beginnings.
(Wikipedia)

Resolution season is among us!  So what will your resolution be? Here are some ideas to help boost your health!

Resolution 1: Reduce Stress Levels
Of course we know this is sometimes easier said then done, but here are some tips to help:

• Start by identifying the aspects in your life causing you the most stress.
• Next, try to take control. See what changes you can make to help reduce and maybe even prevent some of the stress from the previous year.
• Exercise, yoga, meditation are all great and proven stress-reducers. 

Resolution 2: More Exercise
This is probably one of the most common resolutions. We all know about the famous boost in gym goers at the top of the New Year! 

• Start small: 30 minutes a day, for 5 days a week.
• Find activities you enjoy. Exercise doesn't mean you have to go to the gym and lift weights or run on the treadmill. Maybe you prefer swimming or walking or even cycling! It's all about getting that heart beating!! Doesn't mean you can't have fun while doing it!
• Try and exercise at the same time every day, to help make it part of your routine.

Resolution 3: Eat Healthy
Food is delicious, and sometimes bad food is really delicious! But now that the Holiday season is coming to an end, life will get back to its normal routine, and eating healthily can go back to being a priority!

• Try to substitute red meat with other proteins like fish or chicken. http://ow.ly/gmliS
• Pay attention to that food pyramid. Be sure to have both fruits and vegetables every day!
• Drink water! Sugary drinks can be the biggest culprit for weight gain in your diet! 
• Read the labels. Look for whole grains as opposed to refined grains. High fiber foods will tend to be more filling, and also generally are lower in calories! Conscious eating! 

Whatever your New Year's Resolution may be this year, we wish you well on your journey! Of course as always we'd love to hear your tips on following through on your resolutions! And, if you've got a unique resolution for this year, share it with us!

B is for...bike!

Sure the letter B could be for bananas, but for me it has always been for bike. The lack of bike paths in towns across this country, now that's bananas!

2013 is just around the corner. It should be priority for towns to start realizing that 'if you build it, they will come'. Ok, so in the context of this conversation it might be more like, 'if you build it, they will ride...', but you get my gist. Of course, the issue of 'who will pay for it' generally finds it's way into infrastructure conversation. Sure, building bike paths and dedicated bike lanes is costly, not to mention the signage and other maintenance involved in keeping the paths rideable.

But, that's what we do. Bikepath Country is working directly with municipalities and businesses to take a new approach on raising funds for bike path creation, as well as to help pay for the costs related to maintaining parks and recreation facilities.

Do you know of a bike path in your town that needs some repairs? Or maybe you just really wish your town had a paved bike path? Let us know how your town/city is doing!

The St. Mark’s Trail: Half Marathon Training Central

Guest Blog written by Paula Kiger

We have a popular trail here in North Florida. The “St. Mark’s Trail” starts at the southern edge of Tallahassee and goes south to the point where the St. Mark’s and Apalachicola Rivers merge, at the tiny town of St. Mark’s. In the past, the railroad shuttled cotton from the plantation belt to the coast, to be shipped to textile mills in England and New England. Now the former railroad bed shuttles runners, bikers, inline skaters, walkers -- anyone (canine or human) wanting to put one foot (or paw, hoof, or wheel) in front of the other. Even today, a horse trail runs parallel to the paved trail).

I have visited the trail on and off during my 30 years living here in Tallahassee. There were a few inline skating expeditions in college; one (just one!) cycling attempt pulling a toddler carrier when my teenager was little; a bit of recreational running; a few 5K’s; and an 8K. The most memorable 5K was the one where I won the “snail” trophy (it was literally a snail) for coming in last. My family laughed at me, but honestly I treasured the little ceramic snail for years, until one of its antennae broke off and it eventually disappeared during a move.

While training for my September 2012 half marathon in Massachusetts, I visited the trail as many times in two months as I had in the past 30 years! After one disastrous run here in Tallahassee that was hot, hilly and miserable, I adopted the St. Mark’s trail as my home ground for half-marathon training.

I woke up as early as possible on the Saturday mornings when my coach had assigned a long run, trying to get out of the house in time to be at the trail at sunrise. That part never quite worked out, but I was still a member of what I would consider “the early crew.”

What a boon to my training it was to have a course that was:

• A. equipped with restrooms
• B. shady
• C. flat
• D. easy to measure (because of the mile markers)
• E. populated by familiar faces (I never ran the trail that I didn’t get a “way to go” or other encouragement from a fellow local runner)
• F. traffic-free (except for a few road crossings)
• G. interesting. I will never stop wondering what would happen if I actually patronized the home that has a sign saying “Willkillyacounty Merchandise Sold Here.” (Willkillya is a take-off on the county’s name, Wakulla)
• H. conducive to losing myself in an audiobook or awesome playlist

Once race day arrived on September 16, the road through Boston, MA, was devoid of anything southern. The Atlantic Ocean conjured up thoughts of sailors and sea salt; bands played, crowds cheered, and impatient motorists lined up waiting to get “their” road back.

I was up north geographically, but this runner’s half marathon foundation had started down south, on a trail thousands of miles away. A trail where even a snail could find a comfortable pace.

Do You Consider Your Town to be Bike Friendly?

As more and more people are leaving their cars at home, we'd like to do a quick survey of our readers to see how many of you consider yourselves bike commuters! More importantly we wonder what may prevent more of you from choosing the bike over the car.

Maybe you work way too far away? Or, the route to work doesn't leave you feeling safe? Maybe there are no bike racks to lock your bike up when you get there? Maybe it's just entirely too hilly? Whatever your reasons, we would love to hear them.

You probably aren't the only one in your town who wishes there was a bike lane, or at least a shared roadway sign! So let's hear it!

Thanks for participating! We will report back our results. Be sure to share with your friends. If you know of paths that are in need of repairs, or signs that need to be put up, visit Bikepath Country for more info on how we can help your town raise funding for bike paths, signage, parks and recreation areas!

The Great Outdoors - a Hudson Valley Fall

The air is cool, the leaves are turning vibrant shades of orange, red, and yellow. Yup…
fall is here! And what follows fall, the dark, cold, and sometimes white season called winter! While some parts of the country are lucky enough to not have that frigidly cold winter season, we in the Hudson Valley are not. Which, is more of a reason to take advantage of the great fall season we are lucky enough to have.

Fall for us means apple picking, pumpkin picking, pumpkin lattes, fall foliage, and of course Oktoberfest. Fall is also an amazing time to get out and enjoy nature! Here's your fall reminder to take advantage of the outdoors! It won't be long before that frigid winter air comes blowing in.

Take a hike and enjoy a mountain top view of a Hudson Valley fall. Get out on your bike and enjoy the fall views along the Hudson! And remember if you're in need of a new suggested ride check out the Bikepath Country App, which is filled with local rides no matter where you are! Available for free download on Android and iPhone!

What's your favorite part about fall? Show us in pictures. Send photos to bikepathcountry [at] gmail [dot] com or share on Facebook, Twitter!

Bike Path Funding For Your Town

As the great article on Politico, "Cities Forge Own (bike) Paths" begins, "It's a familiar path: As demand for bike and pedestrian projects skyrockets, federal funding shrinks."

NY, NJ, CT all did choose to keep their recreation trails funding whole, which is of course great news for the the folks who use these paths!

What if we also take fundraising into our own hands? Bikepath Country helps to raise money for municipalities in order to maintain, restore and expand the current bike path infrastructure. Not only does this funding go to support repair and expansion of bike paths, but also to adding water fountains, park benches, restroom and maintenance of local parks and other community spaces.

Bikepath Country was established to help preserve and expand this country's bike path system, as well as to promote a clean and healthy environment for the community. Through the use of socially responsible advertising, municipalities are able to raise money specifically for their parks and recreation department.

Although demand is on the rise, we can't just rely on government funding to ensure we are providing safe bike paths, walkways, and parks to our communities! Get involved in your community, email municipalities (at) bikepathcountry.com or call 855.4.BIKEPATH (855.424.5372) for more info!

On bikepathcountry.com you can also find health and fitness tips. And, before you leave your house for a ride log on to map your ride, and get accurate cycling directions. Oh, and if you'd rather take those directions with you, we got an App for that! Try out our free Bikepath Country App available for iPhone, iPad and Android users. Take it for a spin, and let us know what you think!

Stay Active This School Year

The unofficial end of summer is here. The kids are back to school, which may mean more sitting at desks for them, and more sitting on the couch for you? But, back to school doesn't have to mean back to the couch.

Bike To School
Not everyone lives in an area where biking to school is an option. But, if you do, and you have the opportunity, why not make it part of the routine to ride with your kids to school. Then you can either ride on to take care of some minor errands, or head back home, hop in the car and off to work you go.

Before/After Dinner Ride
Summer might be winding down, but the sun is still shining. Plan to take a family ride after school (after all the homework is done of course!). Or plan for an early dinner and take an after dinner ride. Of course your kids may want to 'ride with their friends'. Well, maybe their friends parents ride too! The more the merrier!

Weekend Fun
Of course not everyone lives in a bike friendly environment. Maybe rides during the week are hard to squeeze in. Why not start a Saturday or Sunday morning family bike ride tradition. Throw the bikes on a bike rack and go explore your local parks and paths. More and more safe cycling routes and bike paths are popping up all over the country. It's up to us to use them! Find a local ride near you!

Share your tips for keeping the family active during the school year!

Too Close For Comfort: Can Cars and Bikes Share the Roadway?

As cities and counties across this country work to become bike friendly, the issue (concern) of bike safety makes headline after headline. In some instances we see a 'battle' between the drivers and the bikers. Well, today I had quite the ironic 'near accident' experience while out for a ride.

It was a beautiful morning, and I decided today was a perfect day to take a ride to Nyack. So I got ready for the trek and off I went. Of course I wasn't the only one with this idea, it was cycle city on 9w!!! I was quite impressed with how well cars were sharing the road. I usually get quite nervous as the big trucks go flying by. I didn't even get honked at! Side Note: I know there is also a big debate whether or not beeping is helpful, and for matters of disclosure, my opinion is, PLEASE DON'T BEEP AT ME (or yell out your window).

As I neared an intersection by Rockland Lake, I saw an oncoming car waiting in the left turn lane. The light was still green so I pedaled on. I was moving at a pretty fast pace, at least a fast pace for me (I'm no super cyclist. In fact I get passed by all of them!! Slower than most and steady is my style). As I got even closer to the light (close enough for the driver of the car to look me in the eyes), the light turned yellow. This car hesitated, but then at the last second decided it was going to go. I of course was forced to immediately brake in the intersection to avoid being flattened into the pavement.

As the car drove past, I noticed his bike rack. A sigh, a head shake, and a chuckle. Of all the cars on the road, I thought, the one that almost hits me is a 'fellow' cyclist. Ironic, or probably a rather common occurrence. The best part was that after making his turn, he slowed down, and turned his head. Probably looking to see if I survived his stupidity.

That lovely driver decided he didn't want to get stuck at the light, so regardless of how safe it was, he was making that left hand turn. We all make decisions, and it just proves that when behind the wheel, even a cyclist can forget what it's like to be on a bike.

P.S. If you've never taken a ride on 9w, I'd suggest trying it! It's a gorgeous ride, with plenty of views of the Hudson. Hilly, yes, quite! But a really enjoyable ride! Map Your Ride before you go!

A Healthy September: Tips on Staying Healthy and Getting in Shape

There's no better time to 'get healthy' than today! So many of us tack on 'getting healthy' to our summer plans, and then we spend all of summer complaining it's too hot. Well, as August comes to an end (rather quickly, just a few days remain), and the humidity has seemingly left the area, why not make September your 'get healthy' month?

Start with a goal!

Your goal doesn't have to be something extravagant like, I want to be able to run a marathon by the end of the month. Although setting our sights high is sometimes motivating, it can also be quite the daunting task. Start small. I'm going to take a hike every Saturday! The sights are quite fantastic from atop a mountain! Or, how about I'm going to ride my bike at least once a day! Put it on your to do list, and make sure you check it off! (Even if nothing else on the list gets a check!! wink wink)

Have Fun!
When we give ourselves something to work towards, we feel like we have something to accomplish. Sometimes we let our minds view exercise as a chore, which causes us to run the other way! But if we pick activities that we enjoy, you might even find that you start looking forward it!! Leave the car behind. Not everyone lives in a bike/walk friendly area. But, if you do, try leaving the car home for your errands! You'll even save money! Take a look at some helpful navigation tools to map your route before you go.

Eat Healthy!
It's funny that when we think of 'eating healthy' we immediately associate this with bland, boring food. Exploring new and healthy recipes can actually be rather rewarding to your taste buds! Find the inner chef in you this September. Remember, your local farmer's markets are probably open through November! If you live nearby, leave the car home. Take your bike, or walk.

And if nothing else, remember portions! Instead of taking the entire bag of chips with you to the couch, fill a small bowl. Of course you can always get up for seconds, but you'll question whether or not you REALLY want to!

Maybe you've got a great secret that could help others! Share your 'get healthy' tips with us!

Westchester Farmer's Market

Bronxville
Saturdays 8:30 - 1:00pm through 11/17
Stone Pl at Paxton Ave

Croton-on-Hudson
Wednesdays 1:30 - 6:30pm 5/30 - 11/21
Lot on Municipal Place - off Rt 9 exit

Dobbs Ferry
Fridays 10:00 - 4:00pm through Thanksgiving
Corner of Cedar and Main St

Larchmont
Saturdays 8:30 - 1:00pm 5/26 - 12/15
Parking lot off Chatsworth Ave

Mahopac
Sundays 9:00 - 3:00pm
Temple Beth Shalom

Mahopac
Wednesdays 1:00 - 6:00pm
Saturdays 9:00 - 3:00pm
1085 Rt 6

New Rochelle
Fridays 8:00 - 3:00pm 5/22 - 11/16
Library Green - Huguenot & Lawton Streets

Ossining
Saturdays 8:30 - 1:00pm 5/26 - 12/15
Parking Lot corner of Spring & Main Streets

Peekskill
Saturdays 8:30 - 2:00pm through November
Bank St/Downtown Peekskill between Main St and Park St

Pleasantville
Saturdays 8:30 - 1:00pm 5/26 - 12/15
Memorial Plaza off Manville Rd

Rye
Sundays 8:30 - 2:00pm 5/27 - 12/16
Parking lot behind Purchase St stores

Tarrytown
Saturdays 8:30 - 1:00pm 5/26 - 11/17
Patriot's Park on N. Broadway (rt. 9)

White Plains
Wednesdays 8:00 - 4:00pm through 11/21
Court St between Martine Ave & Main St

What Does A Cyclist Really Look Like?

Yesterday I met a nice young cyclist from NYC (we'll call him BikerNY). It was a beautiful day here in the Hudson Valley, and he was out taking advantage of the nice end of August weather! I asked what made him ride up to Nyack. He said he mentioned to his city friends that he wanted to cross the George Washington Bridge, and they all suggested taking the ride up to Nyack, NY. So, he did. I met him outside The Nyack Village Theatre on Main St, where he stood with his running sneakers, button up, and gym shorts. The only thing that gave away he was traveling by bike was the helmet I saw dangling off his backpack.

Conversation continued and there was mention of a certain local coffee shop, where all the bikers gather. BikerNY chuckled while saying his friends told him he HAD to stop in there once he got to Nyack, and so he took their advice. He however said he wasn't wearing enough spandex to enter and continued on his way. I of course had to laugh at this comment, as it brings up a common question, "What does a cyclist look like?"

I'll answer a question with another question. Do you ride a bike? What do you look like?

BikerNY didn't have on any fancy bells and whistles of a 'cycling' outfit, and he rode his bike all the way from the West Village to Nyack NY. So, don't worry if you don't have some fancy bike, with clip on pedals, and a super cool spandex racing suit. The important part is that you are out there riding, and enjoying your ride!

Send us your photos, and show us What A Cyclist Looks Like to you!

Wanna Go Ride Bikes?

Remember when you were a kid, and you'd call up your friends to "go ride bikes"? Remember when you were an adult, and you did the same thing?!?!

What's the hardest part of exercising? For me it's the 'getting started' part! I, like many of us, sit for 8 hours a day at a desk job. And then, like many of us, I get home only to sit some more thinking, "It's too hot out for exercise...", or "I'm too tired...". Of course I'm exaggerating (or at least I like to tell myself that...).

Just yesterday, I was cleaning out the closet (which can be considered exercise to me!), and at the very bottom of the boxes and clutter, I found my old basketball. I knew what my next move was. Drop the boxes, grab the ball and head to the courts!!

It was that simple. An hour later I returned home feeling GREAT! That's when it hit me, exercise doesn't just mean running, walking, cycling, or going to the gym. It could also mean shooting some hoops, throwing a frisbee, throwing a baseball, dancing...etc. The key here is, you can get your exercise and enjoy it to. If running isn't your thing, then don't run! We tend to consider exercising, work. It doesn't have to be.

Now if you've read this far, you're thinking, yes, tell me something I don't know. And, honestly that's what I was thinking too. But, the truth is, we shouldn't look at exercise as a chore. We should focus in on activities that we enjoy. If you don't know what you enjoy, now is the perfect time to find out! It's summer, there are lots of groups you can join. Find a local hiking group, kayaking group, cycling group. Call up some friends and see who wants to throw a frisbee around. As we get older, we don't think to call up our friends and ask if they want to "come out and play" as we used to. But the question is, why not?

Biking in New York City: The Dirty Facts

So I was going to this party with my friend in Brooklyn on the Fourth of July, and walking from the Prospect Park subway station I noticed these-

Bike paths. 

Actual, explicitly segregated bike paths alongside a two-lane road. I couldn't help myself- I stopped in my tracks to snap that pic. I needed proof. This was the kind of bike path I thought only existed in places like... like Disneyworld. Or, at least, hipster neighborhoods in Colorado. Based on where I live in Queens and where I work in Manhattan, I assumed biking was a fend-for-yourself kind of operation anywhere but an actual park, regardless of whether you were biking to work or in a large loop right back to where you started. I didn't realize that in a major metropolis, biking could be anything but a very dangerous game of survival-of-the-fittest with contestants battling erratic SUV's and randomly opening driver's doors, but here was the evidence- at least in this borough, bikers have rights. 

Of course, seeing the gorgeous paths winding through South Brooklyn is nice, but it doesn't help me much. Walking home that night, I glanced at my own street. It's big enough for me to bike with no problem, but I couldn't help but pout at the definitive absence of missing green paint and medians. After seeing the luxury of an actual bike lane, I became a little concerned. If actual bike lanes exist, what does that mean for areas without the lanes within the same city? This seems like it might be an issue. 

According to public record, NYC had about 170 miles of painted bike lanes in 2009, with other lanes either in progress or under planning. That's only a small fraction of the total mileage of roads in NYC overall, though- so for anyone biking on the regular roads, I checked. You can still bike anywhere, you just have to follow basic traffic laws. You're considered a vehicle, which means you don't have any particular right of way over traffic. This is less of an issue for a commuter, but that can make recreational biking less... well, recreational. 

Uhmmm... okay.

As someone who used to run, this is new to me. I'm used to getting the right of way, not to mention use of the sidewalks. I almost trashed the idea of getting a bike altogether- if I have to use the roads, I might as well just get a car and call it a night. It's not like I can bring my bike on the subway, right?

False. While looking up some of the bike path stats for the city, I came across some interesting information for recreational bikers and commuters alike-

First, some of the laws I found to make biking easier. In 2004, the city limited the number of cars that could drive through Central Park, then went on to limit the speed limit of said cars to 25 mph and grant the park an additional hour of car-free time in 2007. There's currently a movement to make Central Park completely car-free as well, and some people are pushing to allocate road funds specifically for speeding up the extension of bike lanes throughout the city. 

Then, for commuters. Here's what the city does to make your life easier, and what you need to know- according to a study done by the city, the number of people in New York commuting on bikes has almost doubled in the past decade. This makes sense, since roughly 40% of NYC residents live less than a dozen miles from where they work. The city has bike racks in most Metro North and LIRR stations, and is working on adding bike racks to regular city lines, but for now you can bring your bike onto the train with you with a permit, obtainable for no cost at Grand Central Station. In 2009, the city also added a law requiring buildings with freight elevators to permit employees to bring bikes into the office with them. 

Whether you're a commuter or a recreational biker, though, this caught my eye: Every May, NYC holds the 40-mile Five Boro Bike Tour for over 40,000 riders. It's the largest recreational cycling event in the United States, spanning all five borough and ending across the Harbor on the Staten Island Ferry. I think... I think I've found my new New York Marathon. 

This whole biking thing is still kind of a maze to me- it seems the more research I do about cycling, the more information I end up needing to find. It's kind of cool, though- my city's doing it's best to make biking a bigger thing. It's nice to see a road with more bikes than cars, as impractical as it is to imagine that might become the next big thing. I'm done rambling, though. Until next time... ride on! Catch ya on the flipside. 

Making Your Town More Bike Friendly: Bike Safety Tips and the Discussion of Infrastructure

With gas prices remaining at an uncomfortable over $3 and closer to $4 dollar price, commuters are continuously looking for alternatives to driving! The number of bike commuters is on the rise across the country which raises the topic of bike safety. The discussion tends to find its way to the battle between the driver and the cyclist, and who 'owns' the road. But, the problem also opens the less wanted discussion of infrastructure. Creating a safe cycling and driving relationship doesn't end at enforcement of laws (such as Merrill's Law - which states motorists must pass cyclists with a safe distance: recommended 3 feet).

So, let's think for a minute about these other, less discussed, and sometimes seemingly forgotten ways to help create and promote a safer bike community for everyone using the 'shared' roadways!

One thing many forget is that the condition of the road might dictate where a cyclist rides. So, we need to also consider things like road maintenance (paving roads frequented by cyclists and drivers). Other options include wider shoulders, dedicated bike lanes, improved bike path systems, and offering bike safety education for both cyclists and drivers.

Bike Safety Tips (for cyclists):

• Obey Traffic Signs/Signals (stop at red lights, and stop signs); Ride in a straight line;
• Make sure you are visible! Wear bright colored clothing, use reflectors and/or blinking headlights/tailights.
• Don't wear earphones;
• Use signals and thoroughly look before turning or changing lanes;
• Watch for car doors opening
• When you can, make eye contact with drivers;
• Use marked bike lanes when possible

 Bike Safety Tips (for drivers):

• Be mindful of cyclists (especially at intersections); Be mindful of poor road conditions and potential for a cyclist to swerve; Be alert;
• Pass to the left and at a safe distance (3 feet or more);
• Be patient. A cyclist is moving at a much slower speed (and using their own power)
• Check for cyclists before opening car doors or pulling over to parallel park;
• Familiarize yourself with both bike and driving safety tips; and Obey the Laws of the road;

Everyone has a right to use the roadways! And, we all have the responsibility of ensuring the roadways are safe for all. Be sure to also check your state's rules and regulations on cycling and driver safety.

Join the conversation! Share your experiences. Let us know of the dangerous intersections in your towns. Let us know of roadways in need of repair.

Bikepath Country's goal is to help preserve and expand the country's bike path system, as well as to promote a clean and healthy environment for the community. Contact us today to help your municipality raise money for their parks and recreation department.

Scenic Sunday Ride - Seven Lakes Dr

As I stepped out my door into the humid summer air carrying my bike I thought I must be out of my mind! But, onward I went, loaded the bike onto the bike rack and headed out on what would become my first 20 mile ride. I pulled into the parking area for Lake Skannatati, late, and found my friend (K) in a nice shaded area, waiting. We didn't waste any time, got our bikes ready to go and off we went!

We headed southwest on Seven Lakes Dr, and took the 1st exit at the traffic circle onto CR 106W. We were approaching a lake and I noticed an artist set up on the edge of the lake painting an incredible landscape of what the sign would shortly tell us was Lake Kanawauke. We continued on our adventure and I noticed the lake was filled with Kayakers embarking on their own summer adventures. All I could do was smile! Continuing on and up hill, my friend called out, "Did you see that buck?" I of course was quite focused on getting up the hill and didn't have anything but the top in my eyesight. (TIP: While riding through beautiful scenery, remember to look up every once in a while!!). We made it to Little Long Pond, which has a nice little beach at the far end, and folks were taking advantage of natures swimming pool!

The next leg was a pretty steady incline which eventually came to a spot that overlooked Lake Stahahe. The beauty in making it to the top of a hill is what comes after...a much needed (at least for me) downhill coast!!! As we got to the bottom of the hill, K pulled off so I followed him. He had quite the smirk on his face and pointed up to the highway, "that's the thruway," he said. I had my own smirk and nodded. For those of you who don't know the area, we had two options. One, ride back up the long, windy, hilly road we came down. Or, take RT 17 down, and up its own hills to the other end of Seven Lakes Dr. Of course going back wasn't an option! We finally made it to Seven Lakes Dr, and found a shaded area to pull off for a well deserved break!

As we sat there catching up, our conversation was interrupted by the sound of distant thunder and a dark looking sky coming our way. "Looks like we'll be chasing the storm," I said. "More like the storm will be chasing us," K replied. And just like that, back on the bikes we got! What I didn't know, this part of Seven Lakes Dr. is pretty much one big steady incline. Slow and steady I thought, and I did...and a long while later after passing Lake Sebago, and the other end of Lake Kanawauke we saw signs for the traffic circle! Of course I found a sudden burst of energy at the end of this 20 mile ride, and sped on back to the parking area for Lake Skannatati.

If you aren't familiar with Harriman State Park or Seven Lakes Drive, I would suggest doing some exploring. Be sure to download the free cycling navigation app from Bikepath Country before you go and plan the perfect ride for you.

Bikepath Country App for Android:
Android App

Bikepath Country App for iPhone:
iPhone App

WEEK ONE: HOW DO I FIND A BIKE IN MY PRICE RANGE?

So I've spent the past week biking at the local gym on the stationary, and I think I'm ready to actually buy a bike. Key word- THINK. I haven't owned a bike since I was about fifteen. It was a teal, sturdy, shiny mountain bike- great for careening down flood ditches, not-so-great for actually getting anywhere. Ergo, my preliminary Wikipedia search on 'types of bikes'. I'm mildly overwhelmed. Just as subheadings, there are 3 different ways I can categorize the type of bike I want- FUNCTION, FRAME DESIGN, AND PROPULSION. Then, there's price ranges- according to my first few google searches, I could be spending anywhere from an entry-level $350-$400 on a TOURING BIKE, which I've determined is what I need, to somewhere in the horrifying four digits.

Of course, this is incredible in perspective- my first car, a silver 2001 Honda CR-V with a cassette player and a VERY loud air conditioner determined to blow every important receipt out the window, cost me a solid $9,000 used. Add in the gas I fed that thing weekly, and this is a bargain in comparison- but I'm happy to have an extra $300 at the end of the month to splurge on a new pair of J Brand skinnies, much less buy an adequate bike. Before my next post, I'll be making a trip to the downtown REI to find the bike for me- but first, I'm going to compile what's necessary in a bike and what's not. 

FIRST- MAKE SURE IT'S ACTUALLY THE TYPE OF BIKE YOU NEED. Unless you plan on high-speed chases down Henry St. or attempting to spend next summer touring the Appalachians, you don't need a fancy racing bike or a mountain bike. Cruisers are fine for most commuters- but touring bikes are made to carry more on the bike itself, and distribute the weight more evenly so you aren't dying as you push yourself that last mile from Trader Joe's to your apartment. Make sure you don't buy a touring bike if you never plan on carrying more than what you can fit on your back, and make sure you don't end up with the cutest little red cruiser if you're constantly going to be lugging things. 

SECOND- MAKE SURE YOU AREN'T SWAYED BY THINGS YOU DON'T NEED. In an article on Touring Bikes by John Schubert, he takes a stab at racing tires. 'The racer-wannabees in cycling have an irrational affection for skinny tires. Don’t

let them influence you'. He's right- skinny tires are going to get flying up 2nd Ave faster than sturdier tires, but they aren't going to be able to withstand the printer you strap to your back carriage next March when you move crosstown. On the other hand, Schubert recommends you add fenders to touring bikes that don't already have them. Make sure you don't waste money on things like a fancy-looking back rack that only clips onto the seat, since they can't carry much. Shop around, and make sure you're talking to someone who really cares about you and your bike. 

THIRD- TEST RIDE IT! Don't let anyone convince you to buy a bike before you've test-ridden it, no matter how friendly they seem. My dad never got why I always wore Nikes and my little brother always wore New Balance, but as a runner, I knew- you can't judge a shoe by the brand. Make sure the bike is actually right for you, or you'll have spent a pretty penny for nothing. 

Off to research some more! Ride on, catch ya on the flipside. 

JOURNEY TO A BIKE: FROM FEET TO WHEELS

Since high school, I've been 'the runner'. My little brother and I would get up at the crack of dawn every morning to race through our neighborhood, then I'd usually head back to the treadmills when the sun went down after a long day of school or work, and run again until I could barely walk. I ran marathons in Houston and Galveston, and then a few in New York- but haven't been pounding out footprint rhythms since early May, when I broke my ankle. It was bad enough when I was on crutches, but even when I could walk again I couldn't run. The doctor told me to be as active as I wanted, so long as it didn't involve too much stress on my ankle. It was driving me crazy- my legs felt achy from disuse, I couldn't sleep… then I slept too much. So I decided to talk to the doctor about rehab. He said my ankle was healing fantastically- but a stress fracture from running tends to discourage running in the future. I might get back into 5k's soon enough, but I doubt I'll be running any marathons in the near future… so I'm on the hunt for a bike.

I've started with the stationary bike at my gym, but I live in New York City- where's a better place to have a bike than Queens? It sure beats the bus, and it'll keep me active. So as of 48 hours ago, I've become a future cyclist- and I hope you all get a kick out of following my journey.

Don't just read along, though. Have any particularly wise tips about biking? Recommend one brand or model over another? What's your favorite diet to keep yourself from crashing after a 10-mile ride? Feel free to comment, suggest, and advise- and if you have any questions, feel free to ask those, too. Whether it's something I can already answer or something I'll happily try out to provide the info for you, we can all learn together.

Until next time- ride safely! 

How Bike Friendly is Your Town?

With the number of bike commuters on the rise, people are showing quite the concern for bike safety in towns all across America. What exactly is it that gives a city that bike friendly title? And, what can you do to help your town get there? One thing I've noticed is that climate doesn't have a thing to do with it!

Here are the top 50 bike friendly cities according to Bicycling Magazine:

    1. Minneapolis, Minnesota
    2. Portland, Oregon
    3. Boulder, Colorado
    4. Seattle, Washington
    5. Eugene, Oregon
    6. San Francisco, California
    7. Madison, Wisconsin
    8. New York, New York
    9. Tucson, Arizona
    10. Chicago, Illinois
    11. Austin, Texas
    12. Denver, Colorado
    13. Washington, D.C.
    14. Ann Arbor, Michigan
    15. Phoenix/Tempe, Arizona
    16. Gainesville, Florida
    17. Albuquerque, New Mexico
    18. Colorado Springs, Colorado
    19. Salem, Oregon
    20. Scottsdale, Arizona
    21. Louisville, Kentucky
    22. Chattanooga, Tennessee
    23. Long Beach, California
    24. Cary, North Carolina
    25. Milwaukee, Wiscosin
    26. Boston, Massachusetts
    27. Philadelphia, Pennsylvania
    28. Pittsburgh, Pennsylvania
    29. Charleston, South Carolina
    30. Arlington, Virginia
    31. Sioux Falls, South Dakota
    32. Boise, Idaho
    33. Kansas City, Missouri
    34. Columbus, Ohio
    35. Tulsa, Oklahoma
    36. Grand Rapids, Michigan
    37. Billings, Montana
    38. St. Louis, Missouri
    39. Cleveland, Ohio
    40. Greensboro, North Carolina
    41. Lexington-Fayette, Kentucky
    42. Omaha, Nebraska
    43. Salt Lake City, Utah
    44. Miami, Florida
    45. Indianapolis, Indiana
    46. Fargo, North Dakota
    47. Anchorage, Alaska
    48. Baltimore, Maryland
    49. Little Rock, Arkansas
    50. Rochester, New York

As it turns out, the Twin Cities have quite the bike infrastructure. Not only do they have 84 miles of dedicated bike paths, as well as 44 miles of designated bike lanes on streets, but they also have plans for another 40 miles of designated bike lanes. Busses and trains have bike carrying capabilities and office buildings are required to have bicycle storage. In addition to their infrastructure there is also a huge community of cyclists.

So, all that being said, how bike friendly do you consider your town? Do you have dedicated bike lanes, municipal bike racks, and public trans equipped with bike carrying capabilities? Is there a local bike culture? What about a bike co-op, bike shares or swaps? What would cause you to leave your car in the driveway and start taking riding your 2 wheels to work?

Bikepath Country is working to help municipalities raise money for parks and recreation departments in order to help preserve and expand our country's bike path system. If you're looking for some ideas on how to help your town raise money, be sure to contact us today!

Bikepath Country Navigation App Now Available for Android, iPhone and iPad

The Bikepath Country App is now available for Android, iPhone and iPad users.

The Bikepath Country app is a Free Navigation application for cyclists. It can be used to get point to point cycling directions, as well as to find popular rides in your area. All you need to do is enter your zip code or city and Bikepath Country will do the rest. When searching for a featured ride, the app provides distance, ascent and the name associated with each ride, allowing you to select the perfect ride for the day.

Enter in your GPS location and keep track of your exact location throughout your ride. This new and free tool can come in exceptionally handy for cyclists of all abilities. Keep track of your mileage by Mapping Your Ride, and take control of your health and fitness this summer!

Give the Bikepath Country app a spin today!
Android Users Click Here to Download the Bikepath Country App

iPhone and iPad Users Click Here to Download the Bikepath Country App

Increase Your Fiber Intake

Boost Fiber Intake…It's Easier Than You Think!

So why more fiber? Fiber is one of the easiest nutrients to incorporate into your diet, and one of the most important! However, many Americans don’t get the much needed 25 to 30 grams recommended daily for a healthy diet. Insufficient fiber intake can increase your risk for many health problems, including constipation, high cholesterol, weight gain, irritable bowel syndrome, and even colon cancer.

So what is Fiber and how do I get more of it?

Fiber is the fibrous part of a plant food that your body cannot digest. Therefore, when it passes through the digestive system, it acts as a broom, sweeping out all unnecessary waste leftovers from digestible food. Fiber can be found naturally in many foods, and in

Supplement form. 

Here are some easy ways to add fiber to your diet:

• Replace your white bread with whole wheat bread.
• Choose whole grain cereals over the junky ones.
• Beans, beans and more beans.
• Increase consumption of Fruits and Veggies.
• Supplement, but only as a last resort.

Also it’s important to note that when you increase your fiber intake you must increase your water intake as well!

To your success,

Nancy DiCioccio, M.P.H

nancy@bikepathcountry.com

Find Your Balance

Find your balance between food and physical activity.

Becoming “a healthier you” is not just about eating healthy, it's also about physical activity. Regular physical activity is important for your overall health and fitness. It also helps you control body weight by balancing the calories you take in as food with the calories you expend each day. In general, I recommend being physically active for at least 30 minutes, most days of the week. Then increasing the intensity or the amount of time that you are physically active over time to achieve even greater health benefits. Additional time may be needed to control body weight and keep it off. We don’t want to lose it and find it again! We want to remove the excess unhealthy fat. About 60 minutes a day may be needed to attain this. CONSIDER THIS: If you eat 100 more food calories a day than you burn, you'll gain about 1 pound in a month. That's about 10 pounds in a year! The bottom line is that to lose weight, it's important to reduce calories while increasing your physical activity.

To your success,

Nancy DiCioccio, M.P.H

nancy@bikepathcountry.com

Breakfast or No Breakfast?

Not a breakfast eater? Neither am I! But if you are someone who thinks skipping breakfast will help you lose weight, think again! Studies show that breakfast is associated with better weight control. Also, it’s important to note that breakfast eaters tend to eat fewer calories overall, less saturated fat and cholesterol and have better overall nutrition than breakfast skippers. Here are the facts, when you skip breakfast, your metabolic rate slows down and your blood sugar drops. As a result, you become hungry and have less energy. This sets you up to impulsively snack in the morning -often on high-fat convenience foods - or to eat extra servings or bigger portions at lunch or dinner. Here’s a healthy option for you that I have been using for years, a satisfying healthy shake. My favorite breakfast on the go, 1 scoop whey protein powder, soy/rice/almond or low fat milk, your choice, 1 cup a fresh or frozen mixed berries, and ice, blend and enjoy!. YUM! You can add ground flax seeds, a nut butter, the choices are endless. Give it a try!

To your success,

Nancy DiCioccio, M.P.H

nancy@bikepathcountry.com

So what should your plate look like??

I love the new recommendations issued by The Center for Nutrition Policy and Promotion. Check out what your plate should look like. MyPlate from www.choosemyplate.gov illustrates the five food groups that are the building blocks for a healthy diet. This is a great visual aid to help you choose what to eat and the proper serving size before you fill your plate. To learn more about building a healthy plate, check out www.choosemyplate.gov and select from the food groups to help you choose wisely.

What I also love about this site is the numerous free resources to guide you on you healthy journey. This is essential to ensuring your long term success.

To your success,

Nancy DiCioccio, M.P.H

nancy@bikepathcountry.com

Get Out The Trash Bags

Cleaning out your unhealthy environment… Get out the trash bags!

"If it comes through a car window, it’s not food". - Former Arkansas's Governer Mike Huckabee

Food is your foundation for good health. It is tempting to describe individual foods as “good or bad”; it’s straightforward and simple. Yet, while some foods are more nutritious than others, labeling foods as simply “good” or “bad” may lead to restrictive eating, or negative attitudes about food in general…..not so good.  A more healthful approach to eating is one that focuses on the positive components of food and the importance of eating a balanced and sensible menu. A balanced diet means choosing a variety of nutrient-rich foods as the foundation of what you eat. "Healthy” foods are those that are nutrient-rich—or have a large amount of key nutrients, like vitamins and minerals, per calorie. Nutrients--such as vitamins A, C and E, zinc, calcium, complex carbohydrates, potassium, iron, fiber, B-vitamins and protein—are needed at all ages to promote healthy growth, fuel activity and prevent chronic diseases.  As limit our total caloric intake to lose weight, it's critical to make each calorie count by selecting foods with more essential nutrients in fewer calories.

To obtain these important nutrients, choose nutrient-rich foods which may include the following:

Low-fat and fat-free dairy

Whole grains

Colorful fruits and vegetables

Green tea with lunch or dinner, instead of soda or sugar-sweetened beverages

Lean meats, seafood, eggs, beans and nuts

The more nutrients you can include in your diet from these foods, the more balanced and healthy

Your overall diet will be. You don't have to entirely give up your favorite foods to eat a healthy diet. If your core choices are nutrient-rich, you can round out the rest of your diet with less nutrient-rich foods as calories and exercise levels permit.

To create a healthy mind set and lifestyle, don't focus on eating to lose weight...eat to live, nourish and protect your body. Our goal in the coming days is to eliminate sugar, processed foods and starchy carbs from our menu while replacing them with nutrient rich foods.  This is how our bodies were intended to be nourished.   So grab the trash bags and start cleaning out your refrigerator, pantry, glove compartment, desk drawer...any and all hiding places for those less nutrient rich foods and snacks.  If it's not with in your reach you are not going to eat it! 

To your success,

Nancy DiCioccio, M.P.H

nancy@bikepathcountry.com

Determine Your Why!

 Determine your why!  Previously, we discussed the importance of keeping a daily journal. Your first entry was to determine your "why". Find your compelling "why" that will inspire you to take immediate and consistent action towards overall better health and well being.
Next we need to be honest and specific about where we are right now as we begin this journey towards optimum health and fitness. A great place to start is to contact you physician and schedule complete physical examination and blood profile before undertaking any dietary or lifestyle changes. It's important to make sure you are healthy enough to begin and exercise regimen and to discuss the important those base line numbers with your doctor. Also, nothing is more motivating than to watch your numbers improve over time! Your doctor can also help you figure out your BMI. Your Body Mass Index can help you identify your goal weight or optimum weight. Body Mass Index equals a person's weight in kilograms divided by height in meters squared. Your doctor can help you set a healthy goal weight using a BMI chart and an appropriate time frame to achieve your weight loss. On average a healthy body can lose 1-3 pounds of fat per week. But there are many factors that come into play and this should be discussed with your health care provider.
Once you and your health care provider have discussed all your important base line numbers, your goal weight based on your BMI and an appropriate time frame in which to accomplish your goal weight you need to write it down in your journal and give it a deadline!

"Goals are dreams with deadlines". - Diane Scharf Hunt

To your success,

Nancy DiCioccio, M.P.H

nancy@bikepathcountry.com

Take Action

Take Action! It's up to us to decide to take the first step. Make the decision that now is the perfect time to commit to achieving your health and fitness goals. But how do we do it? Health really is a multi-dimensional experience of the mind, body and spirit and should be thought of as a process that is constantly evolving and constantly changing. As you begin to make small incremental changes in your eating habits, activity levels and mind set you will start to feel better and better mentally, emotionally and physically.  Small changes over time are the key to lasting change.

"Take the first step of faith. You don't have to see the whole staircase, just take the first step". - Dr. Martin Luther King Jr.

To your success,

Nancy DiCioccio, M.P.H

nancy@bikepathcountry.com

Make the Commitment

Make the commitment!  Each time you take action towards your personal fitness and wellness goals, you will find that you reaffirm and deepen your commitment.  One of the first steps that my clients are required to do on a regular basis is to write down their goals and keep a daily journal.  This is to ensure that they become totally accountable to themselves.  So your first step is to get a journal and start writing!  So what should you write in your journal?  A good place to start is to answer a few questions - Why do I want to start exercising consistently?  Why do I want to lose weight?  Why do I want to kick the bad habits? More importantly, why right now? Discovering your why will motivate you, will inspire you and will help you consistently make healthier decisions and help you get more out of life both physically and emotionally.

Next we will work on the specifics to creating an achievable fitness and wellness plan for 2012! 

“You must be the change you wish to see in the world”.-Mahatma Gandhi

To your success,

Nancy DiCioccio, M.P.H

nancy@bikepathcountry.com

The Goal for 2012 - Fit & Healthy!

The goal for 2012- Fit & Healthy!

Welcome!  Over the next several weeks we will be working together to help you attain the healthy body and lifestyle you desire. We all deserve to live more joyful, abundant and healthier lives, but for many it is emotionally difficult to start a new fitness program.  When working with clients, one of the first challenges we work on is the healthy mindset. We need to get your mind set for success.  I don’t want you to just “try” a fitness program or a new healthy menu.   I want you to decide right now that it is time for you.  Decide right now that you are fully committed to making 2012 your healthiest year ever and you will work towards becoming the healthy person you deserve to be, finally and forever.

 "Take the first step of faith. You don't have to see the whole staircase, just take the first step". -
Dr. Martin Luther King Jr.

To your success,
 
Nancy DiCioccio, M.P.H
nancy@bikepathcountry.com

Preserve and Expand Bike Path Systems

Now here's a headline for you, "Maryland awards millions for bike paths".


With the current trend of people young and old converting to bike commuting, we need to take care of America's roads and bike paths even more. Although the above headline is great and extremely uplifting, we are still seeing headlines looking quite grim popping up all over the country. For example too recent headlines we found went as follows... "Why Spend Millions For a Bike Path?"  and "Lacking funds, City pauses on new South Waterfront path"...

There is still quite a bit of work to be done in order to ensure bike paths and commuting routes are properly taken care of. There's a lot of hype right now thanks to the recent National Bike Summit. We want to make sure this conversation and motivation keeps on full throttle, long after cyclists return home to their respective cities.

Here is just one example of a great grassroots effort taking place in Yorkville, IL in trying to raise funds to support the creation of a 2.72 mile bike path. http://pushforthepath.org/

Community is key! Let's keep this conversation going on a National level. If you know of paths in your area that need work, whether it be heavy path damage due to weather and heavy use, to a closed restroom you'd like to see reopen. Maybe you would like to see something as simple as water fountains installed. Let us know what you'd like to see happen in your town. Together we can preserve and expand the bike path systems.

Bikepath Country was established as a way to engage outdoor and health enthusiasts with socially responsible advertising while helping municipalities raise money for their parks and recreation department. Our goal is to help preserve and expand this country's bike path system, as well as promote a clean and healthy environment for the community.

Tales from the Road (in photos)

What kind of bike are you riding this season? Where have you and your bike gone? Yesterday we received these 2 photos from a reader. Share your photos with us, and show us the scenes from your handlebars (of course we don't advise you do it while riding!)

Hudson River from 9W in Tomkins Cove NY

5 Tips for Bike Riding in the Rain

"April showers bring May flowers" - a phrase we know well. As Spring is just around the corner here are some safety tips for riding in the rain.

1. Exercise Caution

Slow down your speed! When it rains, roadways will naturally get slippery. But also be sure to pay special attention to manhole covers, roadway paint, leaves, and train tracks,  as they will become extremely slick when wet. Are you familiar with those rainbow patches in the road? Well beware, those patches may be a sign of oil on the road. Make sure you do your best to avoid puddles. A deep puddle could have a surprise sewer grate or pothole underneath it leaving you with a flat. Ultimately, make sure you give yourself plenty of time to arrive at your destination. This will help you to stay focused on the conditions and hazards of the road.

2. Brake, Brakes, Braking!

As the road gets wet, braking will become increasingly difficult. Remember to start braking early, and in wet conditions it can be helpful to gently squeeze your brakes in order to ease into the stop. It's important to take care of your brakes. Brake pads can wear faster with the buildup of water and dirt, so be sure to wipe down your brake pads and rims after riding. Also remember to dry off your bike to help prevent it from rusting. This is especially important for chains, so be sure to keep them properly lubricated.

3. Increase Your Visibility

When it rains, visibility is decreased for both the cyclist as well as any car on the road. As windshields get wet, foggy headlights from other cars cause quite a bit of glare. This can easily cause a driver to not see a cyclist in their periphery. Make use of front, rear and even side lights in order to ensure you and your bike remain visible during all conditions.

4. Rain Ready Bike

Fenders are key! You don't like getting mud and dirt spitting up in your face? Invest in some fenders for your bike. There are multiple options from quickly attachable clip-on fenders, to metal fenders that require a screw. Take your pick, but don't leave home without them!

5. Rain Ready You

Dressing for the weather may seem like a no brainer, but make sure you are fully prepared for the conditions of the day! Dress in layers in order to ensure you remain warm. But, keep in my mind that rain in shine your body will still sweat. So make sure whatever clothing you make use of is properly ventilated. Keep your shoes dry by using neoprene booties which will help with insulation. Using a visor on your helmet will definitely help to prevent water from dripping in your eyes. In addition to the visor, find a good pair of glasses to help prevent water and mud from getting in your eyes and to help with visibility.

Feel free to share your rainy weather cycling tips with us! Happy Riding!