Want Flat Abs? This FREE Report Gives You What Really Works

Enter your first name and email address below for instant access!


SIMPLY AMAZING!  At 41, I accomplished something I never thought was possible!  I became so inspired by Coach Berry that I achieved not only getting my health back but went on to enter competitions and won!  Read my story and become inspired...click here >>

Crusin' with a NEW Trim Body in 5 Weeks Time!

I am Sharon, 64 and very proud of it!  I am on my way to a new, fine turned, trim and toned body like I use to have.  Read my full story on how to achieve amazing results in just 5 weeks...>Click here

I got ENERGY to spare!

I am Melynda, a mother of 2 and a RN.  At 35 I was begining to feel the pressure of keeping up with my active children and demanding job.  While fullfilled and happy, I was always tired and short of feel well.  Working out with Coach changed all that.  Now, I have energy to spare and I can't stop smiling.  I am really, really happy!  Come see the Coach!   You can change your life, get shapely and feel great.  No need to feel tired or 'get old'.  Age is just a number around here.  We are the picture of youth!

This Month In Body
  • Pedal Pushing & You
    While many adults consider bicycles to be toys for kids, they’re missing out on an enjoyable and effective way to work out and see the world in a new light. If you’re considering hopping back on the bike for exercise, here’s what you need to know. Read >>
  • Low-Impact Exercise, Big Impact on Health
    High-impact exercises may have been fun earlier in life, but if done by those with arthritis, they can exacerbate joint problems. Instead, focus on these exercises for fitness and arthritis relief. Read >>
  • Finding Flexibility
    Stretching isn’t only for gymnasts and runners. It’s for all who want to keep their muscles strong, lean, flexible, and free of injury. Read >>
  • Over and Over and—Ouch!
    They’re common among people who do jobs that require repetitive motions such as typing, working on an assembly line, or painting. But repetitive-motion injuries aren’t confined to the work world. They’re also common in athletes, with more than half of all sports injuries being caused by repetitive motions. Read >>
Health and Fitness News
Chandra Young is now a professional Fitness Trainer

Self Actualization is true happiness and I couldn't be happier.   I trained with Coach Berry and realized the path to my fullfilling my dreams and professional goals.  I am now a Certified Personal Trainer with my own business.  Please read my story at by clicking here >>

Pedal Pushing & You

Get your exercise with biking.

When you were a child, you probably rode a bicycle around the neighborhood when you for countless hours. Feeling the wind rush through your hair as you sped downhill with no hands on the handlebars was something you’ve never forgotten. While many adults consider bicycles to be toys for kids, they’re missing out on an enjoyable and effective way to work out and see the world in a new light.

If you’re considering hopping back on the bike for exercise, here’s what you need to know.

Why Bike?

Anyone who knows how to ride a bike can take up cycling for exercise. All you need is access to a reliable bike, a helmet, and a safe place to ride. Never learned how to ride a bike? It’s never too late to learn. Ask a neighbor or get online to figure out how to ride a bike for the first time.

As a cardio and strength-training workout, biking strengthens and builds muscles and is good for your heart and lungs. It also burns calories and is an effective way to lose weight. When you’re biking at a steady speed, expect to burn up to 400 calories an hour. Want to burn more? Include hills or go faster.

While most biking is not a full-body workout, it definitely works your legs, glutes, and hips. Your core will also get a workout. Navigating hills and rough terrain with mountain biking provides more of a full-body workout and lets you really experience nature.

Unlike running, biking is a low-impact and non-weight bearing form of exercise, making it an ideal workout for people with knee, ankle, hip, or back problems. Like any type of exercise, biking boosts your mood and reduces your risk of disease.

What Bike?

Biking can be done indoors in your living room or outdoors on a road, mountain trial, or bike path. The type of bike you ride may depend on your workout goals. When purchasing a new bike, there are a lot of types to choose from. Here’s what you should know to make an educated decision.

Road bikes are meant for long rides on concrete or asphalt. They have thin tires with little tread, low handlebars, and a firm seat. They’re great for long rides with a group of cyclers.

Mountain bikes are designed for off-road terrain. With wider wheels and large treads, mountain bikes can handle rocks, tree roots, mud, and water. Their handlebars are higher to allow the rider to sit up straighter. Many bikes are made with front or back suspension for shock absorption.

For more relaxed riding or for short distances around town, you may want a cruiser bike. This is the type of bicycles you are likely to see at the beach. With a large, padded seat, limited gears, and little shock-absorption, cruisers are best for flat, consistent terrain.

If you’re looking for a functional, user-friendly bike to use around town on pavement, maybe even to ride to and from work, you may want a recreational or commuter bike. These versatile bikes have higher handlebars to allow the rider to sit more upright, while the relatively thin wheels allow the bikes to move quickly.

Serious triathletes may want to invest in a tri. These fancy bikes are designed for long distances at a fast speed.

How to Bike?

As with other forms of exercise, it’s smart for beginning cyclists to start slowly on a flat surface. Over time, beginners can gradually increase speed and try more challenging terrain as they get in better shape and have a better understanding of their bike’s abilities.

When biking for your workout, plan to ride between 30 and 60 minutes, most days of the week. Begin each ride with a 5- to 10-minute warm-up and end with a 5-minute cool-down.