It’s been over a decade since I lived in a place I could call home, but after moving to Katy, I knew I found the place I belonged. I’ve since settled down, bought a home, got married, volunteer in the community, and even started my own business. My wife, Jessica, and I are both fitness fanatics, so instead of the typical anniversary gift exchange/trip, we opted for a pair of new bikes so we can spend more time exercising together. I’ve seen more people on bicycles in the Katy area than anywhere else I lived in the past, so it was inevitable that I would eventually join in. We were both excited about the process and after shopping around, we chose our anniversary presents, 2 new shiny bicycles. However, my wife stumped me with a question I hadn’t put much thought into, “Where are we going to ride our bikes?”

Because we have so many sidewalks, I’ve always enjoyed jogging around Katy. I have to admit though, I really didn’t like having to jump out of the way of bikers as they go whizzing by me. The sidewalks are pretty large, but often times they would come up behind me so quickly, I wouldn’t notice them until the last second. You learn to just move to the grass when they pass through. In a game of Chicken, the bike will win every time. In Katy, I see a lot of people riding their bike on the streets. It looked easy enough, so I decided the streets were the place to be.

Now my bike is not the fastest bike on the road. When choosing my bike, I decided to opt for a hybrid, basically a cross between a mountain bike and a road bike. I guess in the world of bicycles, I would almost call it the Moped of Motorcycles. It’s a large bike, huge tires, a comfortable seat, and as one friend put it, “You look like a dork.” I can live with that. I can force it to move, but I know I don’t look near as cool as the guys on their road bikes, crouched down in a wind-resistant pose. I’ll never forget taking my bike to the street that first day. I was able to hop in to a line of several other bike riders, and there was definitely strength in numbers. I was able to keep up with them, and felt great after I finished my ride. The next time I decided to go for a ride, I found myself alone on the street. Things were going great until the first big line of cars started to pass me. It was early in the morning, but for some reason there was a little bit of traffic. One passenger hung out of the car to scream that I “belong on the sidewalk”; moments later, another car buzzed by me so close I could have easily touched it. I quickly realized I was in over my head and succumbed to the sidewalk. After talking to some other bike riders, I learned that getting screamed at and buzzed by cars is a common occurrence. So where does that leave bike riders?

I really believe that sidewalks should be reserved for walkers, runners, and even families who want to take the kids on a casual bike ride. The streets really are best for bike riders trying to train for the various races they compete in throughout the year. However, with cars speeding by, threatening the safety of the bike riders, there really should be another solution. One option would be creating bike lanes. Bike lanes would give bikers a place to ride safely, while at the same time giving everyone their proper space and place, both on the road and on the sidewalk. Katy needs to give bike riders a place to call home.

With summer sitting at our doorstep, many of us are realizing we better do everything we can to make sure we look great in our swimsuit.  It’s too late to see the drastic changes we were hoping for back in January, but we can still make changes now to look great by the end of summer.  As with most things in life, there are essential elements that you must include if you intend on accomplishing this goal.  Fitness has 10 Essential Elements that you must include in your fitness routine.

1. Nutrition – Nutrition is the most crucial aspect of your fitness routine.  Without proper nutrition, you won’t shed that stubborn body fat one inch.  Nutrition is responsible for 70-80% of your total results in your fitness routine.  It’s a lot easier to avoid that 200 calorie bag of M&M’s than it is to burn it off.  Eat 5-6 times a day and write down everything you are eating.  Being aware of what you are putting in your mouth will keep you more focused.
2. Cardiovascular Activity – Cardiovascular activity is essential to our fitness routine, not just because it burns off stubborn body fat, but it is also good for your heart, lungs, and circulation.  When implementing your cardiovascular routine, try to vary the intensity, speed, and the incline (if you are using exercise equipment).  Strive to get in at least 3-5 bouts of cardiovascular exercise a week for 20 – 45 minutes.  Make sure you are pushing your body hard enough to feel like you worked out when you are through, but don’t push so hard that you are exhausted.  Cardiovascular exercise should make you feel energized, not tired and sleepy.
3. Strength Training – Strength training is important because it strengthens muscles, ligaments, tendons, and increases bone density.  Strength training also increases metabolism and helps you achieve a more toned look.  When deciding the activities to choose for your routine, incorporate exercises that work all of your muscle groups (chest, back, shoulders, biceps, triceps, abdominals, legs, hips, thighs, and calves).  A good strength training routine is 2 to 3 times a week for 30 – 60 minutes.
4. Work Your Core – “Core” has become such a common term that few people even know what it means anymore.  “Work your core” does not mean do crunches and abdominal work.  In fact, I’ve seen a lot of people doing crunches and sit-ups that were not engaging their core at all.  True core strength is your ability to maintain a neutral spine through a variety of movements and exercises.  To translate that, it means, if your lower back comes off the ground during an abdominal exercise, you are no longer engaging your core properly.  Your spine should be able to stay in contact with the floor.  Doing so, allows you to strengthen your core, which results in a strong back.
5. Cross Training – You should always vary your routine and exercises.  Cross training means you switch your activities throughout the week, month, or year.  Instead of always going for a run, switch to an occasional bike ride or swim.  By varying your exercise choices, your body will continuously be challenged, resulting in better results and less injuries.
6. Hydration – In Texas, there are few things as important as hydration when exercising.  Every year we have residents get overheated and die because they don’t drink enough water.  If you are exercising for less than 3 hours, choose water over the various sports drinks.  And remember, if you are thirsty, you’ve already waited too long to drink something.
7. Rest/Recovery – One of the most overlooked parts of fitness is rest and recovery.  Missing out on your rest will prevent you from fully recovering, which results in you having a less than optimal workout.  Try to get at least 6-8 hours of continuous sleep a night, and if you aren’t feeling well, it might be better to skip your workout for the day.  By pushing yourself through a workout when you aren’t feeling well, you will find that you won’t get much out of your routine and you end up feeling worse later.
8. Flexibility – By incorporating stretching into your routine, you will feel better and possibly prevent some injuries.  When you workout and skip general stretching, you eventually tighten up your joints and begin feeling more stiff.  Always stretch after a light warm-up, not before.  Doing a warm-up allows your muscles to be more pliable for your stretching routine.
9. Accountability – Accountability will keep you focused and help you push through those days when you don’t feel like you can.  Find a friend or family member that is a good influence on you.  If you don’t feel like you can get the support you need from someone you know, consider hiring a personal trainer or joining a boot camp.  The accountability has helped many people stick to a routine to finally get the results they had been attempting for years.
10. Persistence – If you can stay consistent with your exercise routine through everything life throws at you, you will eventually be rewarded with the body you are striving for.  It doesn’t matter what kind of shape you are in, we all face obstacles and challenges.  The difference between those that make it and those that don’t is the persistence one has to keep pushing through those challenges.  Of all of the essential elements, none is more important than persistence.