Apologies to the Harley riders out there – but we’re talking about riding your bicycle! (People power! No gasoline required in these days of high fuel costs.)

Does your bike need maintenance now, at the beginning of the season? Get it done.

Do you have the accessories you want? Things like a basket (we’re serious about using your bike instead of your car), a horn, mirrors, a holder for your water bottle?

Does your helmet fit? Please wear one.

Start getting in shape with some short rides and build up to longer trips, when you can pack a picnic, or even camp along the route. Find the trails in your area.

Bicycling is a family activity – get everyone involved and have fun with it!

Buy some free weights – 2, 3 and 5 pounds, or maybe 3, 5 and 8 pounds to start. They don’t have to be heavy to be effective.

Then start weight training. Don’t know what exercises to do? Pick up a fitness magazine and look for a beginner routine. You’re looking for a sequence of exercises with lots of repetitions, not heavy weights. It’s a great way to get long, lean muscles.

Weight training prevents bone loss, improves balance, boosts metabolism, and tones your body. Just 30 minutes a day of weight training cuts your risk of cardiovascular disease by over 20 percent.

It doesn’t take hundreds of crunches to get rock-hard abs. By standing up straight (and sitting up straight) and pulling your abs in tight, you’ll work them out all day long! And we all know that 16 hours of holding your abs in is a lot more of a workout than 5 minutes of crunches.

The best solution is to do some crunches AND pull your abs in all day.

Try it like this * When you sit and stand, imagine there’s a string attached to the top of your head pulling your whole body up. See how your hips automatically tuck under and your tummy sucks in? For comparison, slump down and see how your stomach pooches out.

It will take a while to train your body how to sit and stand correctly. But keep it up and soon it will become second nature. You’ll look younger, thinner, and have great abs!

It’s time to start thinking about how your arms are going to look this spring and summer in sleeveless tops and bathing suits.

We really like the Hundred Push-ups Challenge.

• There’s instruction on good form for several types of push-ups.
• There’s a pre-test, so you know how to train.
• There’s a six-week training program based on your pre-test results.

And there’s an app for that, too. If the app is going to make you do it, then by all means… get the app (iphone, android, and windows 7 phone).

When you’ve mastered 100 push-ups, check the site for their other programs – 200 sit-ups, 200 squats, and 25 pull-ups.

Sign up for a community 5K, 10K or triathlon. It’s that time of year to get signed up and start training!

You don’t have to be an iron man (or woman) to join a community race – you just need spirit and some determination! In fact, we know of a woman who conquered her fear of swimming by signing up for a triathlon… and then completing it. Now that’s determination.

Many of these events are part of community celebrations, so there are lots of participants who just want to have fun. If you fall in that category (yay! finisher! instead of yay! winner!), then join them! Have some fun! And maybe you’ll even get a t-shirt!

The extended Kennedy clan is known for (among other more important things) their football games on the lawn. This year, during your Super Bowl event, plan to be active.

Spend the pregame time playing touch football outside – way more exciting than all those sports commentators. Divide into two evenly matched teams. Have one person “hike” the ball to someone who can throw it to another team member. The defending team tries to catch the ball, or tags the receiver to end the play. It’s not very complicated, but it moves fast – and that’s the point!

Snow and rain are not an excuse – wear appropriate clothing and enjoy the fresh air. If you haven’t played football in the snow, you’re missing some real fun, and quite a workout. (The deeper the snow, the harder the workout.) If it’s raining, be prepared with a lot of towels and a big pot of soup.

Having guests for the game? Invite them to dress for touch football. Don’t think you like football? You won’t know until you try.

You can tone your outer thighs with side leg lifts. Best of all, you can do this exercise standing at the kitchen counter, pumping gas, stirring the soup, waiting in line, or almost anywhere!

Stand up tall and lift your right leg out to the side a few feet, then pull it back in. Most important: use your thigh muscles, not momentum, to make the movement. Keep it slow and controlled. If you’re having trouble keeping your balance, place your left hand on the back of a chair or another stationary object. Repeat the lift 15 times on one side, then switch to the other side.

Hiho Saddlebags, Away!

Do you do the same workout every day?
Does one workout week blend into the next?
Have you hit a fitness plateau?

Your muscles will get used to your workout pattern and you’ll slow your toning, firming, and strengthening. Each week, toss in at least one completely different activity. And every 3-4 weeks, change up your whole routine.

Get the most out of each workout – and maybe even find a new activity to enjoy!

The winter session of many community recreation programs starts this month – don’t miss the opportunity to learn a new fitness activity.

Check your local Y or park and rec center – or maybe your school district runs the local program. Register now and commit to attending every class session. Many times these classes are less expensive than joining a gym or studio, so they’re a good way to try something new without a big investment.

Activities to try * martial arts, yoga, league sports, dancing, Pilates, or swimming. Take a class with your teen. Take a class with your neighbor. Take a class with your partner. Have fun together, while you’re building fitness.

Don’t let your new fitness toys gather dust. Get them out again today and use them!

Whether you received holiday gifts from someone else or shopped the sales to buy yourself a present… use it!

Put on your pedometer and get walking. If the weather outside isn’t good for walking, get to an indoor track or mall (for walking, not shopping), or walk in place to music you love.

Lift those hand weights, free weights, or kettle balls.

Go through your asanas on that yoga mat.

Pop in the fitness DVD and get started on the program. (Okay, if you want to start officially on January 1st or January 3rd, that’s fine, but get familiar with the program today!)

Shoot hoops with the new basketball. Swim with the new goggles. Go cross-country skiing on the new skis.

What? You didn’t get new fitness toys?

Well. You know what to ask for the next time someone wants to buy you a gift, or what to buy the next time you see a sale. And it’s no excuse. Get moving with the toys you have if you didn’t get new ones.

BONUS * You’ll feel energized for tonight’s festivities if you take some time to work out today.