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!

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.

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?

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.

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.

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!