Feel Better. Perform Better. Live Better

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11128 Holmes
Kansas City, MO 64131
816-943-8348

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Let's Support Each Other

Posted on March 21, 2020 at 5:50 PM Comments comments (3)

Thank you for the support you've shown this week. This pandemic has forced so many small businesses to take drastic steps for the safety and well-being of our community. The Red Bridge Shopping Center has literally been rebuilt by several small businesses. Please consider supporting these businesses any way that you can. Grab a cup of coffee...a gift card...a meal to go.

 

The best thing you can do to help us is to keep your membership. While we will honor requests to freeze or cancel, monthly memberships are our lifeblood. We've kept our staff on the payroll deep cleaning and working on facility projects. We started streaming several of our classes and will continue to do so as long as needed. You can find our classes and more here: https://www.facebook.com/Blue-Bike-Fitness-241060632590108/?ref=bookmarks

Our Response to COVID19

Posted on March 16, 2020 at 8:45 AM Comments comments (0)

TO OUR MEMBERS ABOUT THE CORONAVIRUS

 

We know that you may have concerns with respect to the COVID19 coronavirus. We understand and share your concerns and want you to know that your health and wellness are our top priority. When this outbreak was beginning to develop, we took the following steps:

 

  • Placed additional Hand Sanitizer bottles throughout the facility
  • Added a fourth Zogics Wipes dispenser. Details about the ingredients are posted above each dispenser
  • Increased cleaning and sanitizing of class props, and other high touch areas.

 

You all have stepped up by wiping down the equipment you use more frequently and more thoroughly. You are washing your hands more as well. You are staying away if not feeling well. These efforts make it safer for everyone and are greatly appreciated.

 

Our plan is to stay open and continue to offer classes and programs as scheduled, but we will be monitoring the situation as it evolves. In the meantime, we are taking additional steps:

 

  • Offering Direct Check-in. If the front desk is attended and you wish to avoid using the fingerprint scanner or our pen, just give your name and we will check you in manually.
  • Exploring ways to put class content online.

 

We need you to keep up the great work and consider these additional steps:

 

  • Keeping more space between yourself and the person exercising next to you.
  • Wiping down equipment before using it as well as after.

 

Exercising can boost your immune system and we all know how important that can be right now. Please reach out if you have any concerns or questions not addressed here. We'll get through this together.

 

Stay Well!

 

Jan Schmidt, owner

Blue Bicycle Health & Fitness

 

Make It or Break It

Posted on January 7, 2019 at 9:45 PM Comments comments (4)

If you are starting 2019 wanting to make some changes, you are not alone. Big changes are hard to sustain over the long term. Also, unbalanced changes lead to feelings of deprivation and stress. A sustainable approach is to tackle no more than two habits at a time, balancing stopping an old habit with picking up a new one.


Do need support in making changes? Take the Make It – Break It Challenge. Make It - Break It  is a three week challenge where you choose a habit to MAKE (drinking 64 ounces of water, walking 20 minutes, going to bed 30 minutes earlier) and a habit to BREAK (avoiding added sugar, reducing social media time by a 15 minutes, or drinking one less soda per day).


It can take 21 days for a habit to start to “stick so this challenge will last three weeks, from January 21st – February 10th. When you sign up, you will receive a scorecard to track your progress every day. 

 

  • Win Prizes: We are giving away a set of Bluetooth earbuds to a lucky winner at the end of the challenge to the person who scores the most points. Any tie will be broken by a drawing. We will also hold random drawings for weekly prizes including water bottles, Air Relax sessions and more. The more points you score the more chances you will have to win. You can score up to 21 points a week. 
  • Daily Accountability: You will receive a short e-mail each morning with a motivational quote and asking you to reply with your points total from the previous day. (You can opt out of this and just show us your log).
  • Competition: We'll fuel your competitive fires by posting everyone’s progress on a special bulletin board display. You can choose a nickname for this if you'd like.

 

To get started, send an e-mail to [email protected] with Make It Break It in the subject line. You can also sign up in person at Blue Bicycle Health & Fitness. Registration deadline is Saturday, January 18th. 

Clean Slate for 2019

Posted on December 25, 2018 at 9:35 PM Comments comments (0)

Goals expressed are more likely to be goals attained. Putting your hopes for yourself down on paper makes them feel real. Posting them where you see them day after day, keeps them in sight. Sharing them where lots of people see them keeps you accountable. That was the idea behind setting up the Goal Board at the beginning of the year.  


You can't miss the board; that 4'x6' dry erase board just inside our front door. Many members wrote their goals for 2018 on that board, putting them out where they and others would see them all year long. Were you one? Whether or not you shared a goal on that board, how are you feeling about this year? 


You may be thinking "I don't believe in New Year's resolutions. I can never keep them." If this is you, you're not alone. According to the Statistic Brain Research Institute, only nine percent of us actually keep them. Yet the end of the old year and beginning of a new one is a great time to push the re-set button on your goals. 


We will be erasing the 2018 goals from the board this coming Saturday, leaving a clean slate for 2019. If you set one or more goals for the year now ending, how did you do? Did you knock it out of the park or fizzle out? Chances are you fall somewhere in between. Perhaps you didn't meet your goal, but you took more steps forward than back. Is there some progress to celebrate? What can you learn about yourself?


Coming up short can be a great teacher. Look back and try to recall when things went off the rails. Did you have too many goals? Were they too ambitious? With any successes, even short-lived or inconsistent ones, you probably tapped into an inner strength or support from others. 


If setting resolutions feels like setting yourself up for failure, replace your resolutions with one or two intentions. Our intention for 2019 is to support you in becoming a better version of yourself. We have several programs in the works to do just that, including a mini-retreat, challenges, and personal coaching opportunities. And yes, that board will be a clean slate, ready to be filled with intentions for 2019. Take a look at your clean slate. What story will you write for yourself in the New Year?

Holiday Cookies

Posted on November 19, 2018 at 11:15 PM Comments comments (0)

If you ask the founder of Precision Nutrition, John Berardi, for a killer healthy holiday cookie recipe, he'll make a surprising confession: He's not making low fat, gluten free, protein packed, artificially sweetened cookies. He makes the real thing, the kind of cookie that contains butter, sugar and flour. A nutritionist that DOESN'T eat 100% protein and veggies all the time? Yes, you read that right.


Foods are not "good" or "bad" but simply choices. Every time you choose what to eat, you vote for what is important to you right now. Choices weigh pros and cons. Choices express what is important to us. Choices have consequences which we choose to accept. So this holiday season, give yourself permission to enjoy some real holiday cookies or some other thing you enjoy but normally consider to be off-limits. Just do it consciously, mindfully, joyfully. Instead of scarfing it down and waiting for the guilt to kick in, eat slowly and savor the flavors of the season.


You can enjoy food, connect with others, and still be healthy and fit. And, you can do it without gaining the usual five or more pounds. Countdown to Christmas provides the tools and support to help you balance intentional eating and efficient workouts while savoring the season.


 

Success Stories Written Here

Posted on February 14, 2018 at 10:20 PM Comments comments (1)

I was covering the front desk over a Friday noon hour when loud cheering erupted from the free weight area. I had to see what it was about, so I walked back there to check it out. One of our members had just benched 415 pounds! There were high fives and congrats around. Not just with those in the weight area, but among those using the Nu-Steps and treadmills. 


The lift in energy and mood was contagious and it made me think back to another member success from earlier that same day. A lady who had been in so much pain that her mobility was becoming more and more limited decided to work through her pain only to find that it subsided as she grew stronger. Since becoming a daily exerciser, she had lost 30 pounds. While her milestone was more low key and didn’t have the place cheering, it was no less meaningful.


Blue Bicycle Health & Fitness is a fitness community as these two very different victories illustrate. Our members are all ages and sizes, athletes and active seniors, people wanting to build bicep muscles and people wanting heal a heart muscle. I’ve been asked if there is a target audience. My response is that our target is anyone seeking a welcoming, supportive place to improve their health and well-being. No matter where you are in life, you will find people here who are very much like you. You can tap into the positive energy of everyday victories to rekindle your own fire within. Your story is being written day. Our community will help make yours a success story.


Creatures of Habit

Posted on January 19, 2018 at 11:20 AM Comments comments (0)

Habits are the foundation of building a better you. Success coach John Maxwell says “You’ll never change your life until you change something you do daily.” How you go about changing your habits can determine whether those changes will stick for only a week or two or become established as part of your way of life.


Habits are hard to change. They are behaviors that have become ingrained, sometimes over many years. When you decide you want to get into better shape, it is tempting to try and change everything at once. The reality is that many of us don’t do several things well simultaneously. Leo Babauta, bestselling author and creator of www.zenhabit.net estimates that people who focus on changing one behavior at a time are more likely to retain that habit a year or more 80% of the time. When they try to change more than two at a time, that retention drops to around 20%. Focus on one or two things. You either do those things or you don’t. Then seek explanations without making excuses or beating yourself up.


Much like the choices faced by Goldilocks, habit changes can be too small, aka too easy, they can be too big, aka too hard or they can be just right. Like the three bears, this is not one size fits all. Ask yourself if you can see yourself doing this for the rest of your life. More drastic changes can be made for a pre-determined short term period of time. The Whole30 Challenge is an example. How do you react to drastic change? Can you step back to that “just right” point at the end of the time period or do you rebound back to your old habits with a vengeance.


  • Find YOUR starting point. Identify one or two habits to change. It may be doing more cardio. It may be eating more veggies.
  • Clarify the desired habit and make it measureable. For example, doing more cardio may mean walking on the treadmill for 30 minutes every Tuesday, Thursday, and Saturday morning. Eating more veggies is clearer when stated as adding a fist-sized portion to each meal.
  • Check your confidence. On a scale of 1-10, one being impossible and 10 be easy, rate your commitment to making this change. If it is less than six, assess what you would need to do to raise that number or consider a different habit to tackle.


How can we help? We can meet with you to determine that starting point and determine your realistic next step. Willpower and discipline are finite resources. A habit that has time to get fully established will ultimately require less of both. Reaching that point is a continuous process of assessment and adjustment.




Body By YOU

Posted on December 31, 2017 at 6:25 PM Comments comments (0)

In 2013, I sought input from friends and family for a name to brand my personal training/wellness coaching business. Body by Jan and Fit Schmidt Fitness Training were two finalists among several similar suggestions. But both directed too much focus on me, rather than my mission. I wanted to help my clients get where they wanted to go, much like my blue bicycle had done for me for many years. As 2018 dawns, the Blue Bicycle brand has become something bigger, but the overall mission remains the same.  


Blue Bicycle Health & Fitness won't promise that WE get results. The only person who can get results is YOU. Great facilities, classes and trainers help. But in the long run, only YOU can do the work. Only YOU can get yourself through the front door. Only YOU can control what goes into your mouth. Not just in January, but every week and month as the year rolls on.


We WILL promise to be here to help you set realistic goals and identify key habits that will move you toward those goals. We WILL promise to support you in developing and sustaining those habits for the long haul. As nice as it sounds, there are no silver bullets. Changes drastic enough to lead to fast dramatic changes are rarely sustainable. 


What kind of results are meaningful to you? Where do you see yourself in three months...six months...a year? What changes are you prepared to make to get there? We are going to start the year off by asking you to take a few moments to consider these questions and then letting us help you be accountable in two ways:

  1. Writing a letter to yourself stating how you see yourself in six months. What will you be able to do? How will you have changed? What three habits will you add/change/delete along the way. We will have forms at Blue Bicycle for you to do this throughout the month of January. You can then place what you have written in an envelope (also provided), and address it to yourself. We will mail these to you in July.
  2. Share your main goal/intention by writing it on the white board that we will have set up outside of the Fitness Office beginning January 2nd. You can remain anonymous if you wish, but the simple act of writing it down and then seeing your goal every time you come into the club can be surprisingly powerful. Better yet, take a picture of what you write with your phone. 


We'll provide the "bike". No empty promises. Just sincere support and honest guidance to help you get the most from the time you invest at the club. Great things are in store for 2018. Wishing everyone a Happy and Healthy New Year!


Finish Strong

Posted on November 19, 2017 at 8:40 PM Comments comments (0)

You may not know of Shalane Flanagan, but she made history in this year's New York City Marathon. She took the lead 23 miles into the 26.2 mile race and finished strong, becoming the first American woman in four decades to win. It took mental toughness, family support and self care in the form of training, nutrition, and rest to get her to the top of that podium. You say that you're not a world class athlete? Maybe not, but you can still finish strong in 2017. 


Thanksgiving week marks more than just the start of the holiday season. It launches a series of family gatherings, parties, pageants and more. Now is the time to ask yourself how you plan to finish out the year. Will you stay strong, coast in, or throw in the towel on 2017? You've heard the stats. The average person gains 5-9 pounds between Thanksgiving and New Year's Day. Do you want to wake up on January 1st needing to dig out of a bigger hole? Make this the year to practice self-care and feel better during the holiday season and beyond. 


We can help you stay on track with our Maintain Don't Gain Challenge. We will support you through weekly e-mails full of tips, recipes and ideas to help you eat smart, move more and take time to relax. We will challenge you to add healthy options to your holiday meals and incorporate short, yet effective exercise routines. If you have questions or need additional help, we will be there for you. 


The key to this success is accountability. Are you willing to bet $30 on yourself? That is the entry fee for this challenge...$30. You can win that back if you gain no more than two pounds between the weeks of November 20th and January 1st. The payout is in the form of a credit for your choice of:


  • One on One Personal Training Session
  • Three Small Group Training Sessions
  • Nutrition Coaching

Put your money where your mouth is. Finish strong and then let us help you start 2018 even stronger. Register this week!




Whole 30 September Challenge

Posted on October 23, 2017 at 12:30 AM Comments comments (0)

I was pushed into this program by an arthritic knee. That achy knee qualified me to participate in a study that included bloodwork measuring my A1C and fasting glucose. I was surprised when both came back slightly higher than normal. Type II diabetes runs in my family, but I exercise several hours each week and am not overweight. At the same time as that was grabbing my attention, several members at Blue Bicycle were expressing interest in taking the Whole 30 Challenge.


The creators of the Whole 30 don't promote it as a weight loss diet, but rather an elimination diet to assess the impact of food choices on an individual's health and well-being. It also encourages looking at one's relationship with food. With these things in mind, I joined in the challenge with our members because:

  • I could offer professional guidance and empathetic support, sharing the experiences of those participating.
  • I have confirmed osteoarthritis in my feet, ankles, hands, wrists, knees and spine. Could this challenge offer relief for my joint pain?
  • My energy levels are inconsistent throughout the day. Is it due to burning the candle at both ends working multiple jobs and running a business or is my diet a factor?
  • My sugar consumption has steadily increased over the past few years. Is this affecting my glucose metabolism?
  • Always an athlete at heart, I like to challenge myself. This eating plan is very restrictive, prohibiting dairy, added sweeteners, grains, legume and alcohol. That leaves essentially lean meats, eggs, fruits, veggies, nuts and potatoes. Most processed foods are off limits meaning that extensive meal prep is a must.


Our challenge group shared our frustrations, recipes, tips and triumphs via a private Facebook group. I learned a lot from the group as well as from my own experiences. Trying new recipes and seasonings was fun. Label reading was eye-opening to say the least. So much sugar is added to processed foods; even things like salad dressings and soups. The program, whether grocery shopping, preparing meals or eating out, requires attention and intention.


In my personal experience, the change that had the most immediate impact was skipping the sugar-laden flavored creamers that I had been adding to my coffee in increasingly greater amounts for years. That sugary coffee was waking up my sweet taste buds and once awakened they wanted more. Without that wake-up call, I found that I didn't crave sugar throughout the day. A related effect was that I didn't need to graze throughout the day to keep my energy levels up. The only exception was on longer bike rides (30+ miles) where the restrictiveness of this eating plan led to my literally running out of fuel (bonking) 20-25 miles in.


Other outcomes at the end of 30 days included a five pound weight loss and realization that my joint pain was unchanged. In terms of my relationship with food, I did find myself thinking about it much more frequently. I also had to get past my guilt about wasting food. Luncheon meetings meant throwing away the bread from a sandwich and occasionally a yummy looking cookie. By the end, I was longing for oatmeal, peanut butter and a glass of wine.


At the end of 30 days, rather than chowing down on all those restricted foods right away, it is recommended that they be re-introduced strategically over several days monitor their effects. I re-introduced legumes (peanut butter!) on Day 31, non-gluten grains (steel cut oats!) on Day 34, alcohol on Day 35, dairy on Day 37 and gluten containing grains on Day 40. That last one surprised me. I ate two slices of whole wheat toast with avocado and within 30 minutes felt bloated. I had whole wheat French toast this morning with the same result. I didn't think I had any sensitivity to gluten, but this seems to indicate otherwise.


Through this challenge, I learned several things, some expected; others a bit of a surprise:

  • When the first thing consumed during the day has added sugar, it sets off an ongoing craving for the rest of the day.
  • Limiting sugar stabilizes my energy level and I don't need to eat as often.
  • My digestion was great during the challenge. I knew that I was somewhat lactose intolerant going in. What I learned was that I am also mildly sensitive to gluten.
  • I saw no effect on my joint pain.
  • I don't know the effect on my A1C and fasting glucose right now, but will be re-tested in December.
  • Almond butter is my new best friend ;)


I hope that everyone who was part of our group came away from the challenge with a greater wisdom about how their food choices affect their own bodies and the added skills to better manage those choices. Going forward, my own plan is shift toward Paleo type choices at least 85% of the time. While not as strict as the Whole 30, it limits sugar, grains, and dairy. I still believe that all foods can be enjoyed in moderation, but with mindfulness to catch the subtle shift toward excessiveness.


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