Not necessarily. I’ve been a performance athlete and cycling coach for a long time now, and if I’ve learned anything it is that calorie counting is actually a very complicated business. And when I say business I mean a billion dollar, highly-profitable business. There are hundreds of websites, apps, and books out there wanting you to believe that it truly is simple. They promise that once you’re in control of the numbers, managing weight is easy. But really understanding the numbers is not easy at all.

To begin with, if you really want to track calories you have to account for every single morsel of food or drop of liquid you consume every day. I recently did this for three days using a popular smart phone app and thought I was going to lose my mind.

Adding a simple turkey sandwich required me to add two slices of bread, but since I bake my own the store bought calorie counts weren’t accurate. Was my wheat bread equivalent to Natures Own 100% whole wheat bread at 60 calories, or Whole Foods 100% whole wheat bread at 90 calories? Did I put one or two ounces of turkey on my sandwich? Was that slap of mayo on my knife equivalent to 1 teaspoon or 1 tablespoon? Seriously, did I need to measure my mayonnaise? Even if I had the time and inclination to do this for every meal I eat, I wouldn’t want to as it would take all the pleasure out of eating!

The other end of the equation is accurately tracking exactly how many calories are burned in any given day. Most of the weight loss tools out there use some generic formula to calculate your energy needs based on age, gender, and activity level, but these formulas are not accurate enough to determine specific activities. Did you walk to work today instead of drive? Did you run harder than usual during your 30-minute routine? Did you spend the whole day at your computer finishing a big project?

If you want to reach your optimal weight, don’t worry about counting calories. Simply begin with a food log, keeping track in general of what you consume over the course of two or three days. Write it down on a piece of paper and don’t worry too much about specific portions. What really matters isn’t the calorie content of the food but the general trend in your diet habits. Once you begin to see the big picture, it will be easy to see where you can make some small changes that will make a big difference.

Here are five big hints for controlling weight that work much better than counting calories!

• Eat Breakfast. Your body wakes up empty, and if you don’t eat it will think that you are starving and begin to conserve resources. Practically, this means your body will hold on to fat stores and slow down the metabolic processes that burn calories.
• Cut back on grains and bread products. Let’s face it. Carbs taste good. They fill you up and even kick in with a quick surge of insulin. Unfortunately, that sugar surge also lowers your body’s mechanism to use up fat. And when it’s gone, you’ll be hungry again!
• Don’t wait too long between meals. It’s a big temptation to avoid snacking altogether if you’re trying to lose weight, but a healthy snack can keep your body from feeling deprived and keep you from getting so hungry that you end up eating more than you need at mealtime.
• Eat plenty of fruits and vegetables. Here’s a place your food diary will really pay off: We all think we eat enough fruits and vegetables, but when you see it on paper you’re likely to find out that you’re actually consuming less than you think. Make it a healthy rule: Never eat a meal or snack that does not include a fruit or vegetable.
• Don’t skimp on healthy fat. Healthy fats help you feel full, keep your joints healthy, act as natural anti-inflammatories, and help keep your skin supple and your hair shiny. Fish oil, avocados, nuts, and olive oils are all great sources of healthy fats.

Sarah Matchett is a USAC Certified Coach, and the driving force behind Cool Breeze Coaching in Mooresville. You can send your fitness and training questions to her at sarah@coolbreezecyclery.com. See her previous columns here.

The secret to success, for me, has always been simply moving more than zero every single day. It doesn’t have to be a lot and it’s not about forcing yourself to do something you don’t enjoy! Personally, I love to swim, bike and run with friends. I’ve been doing these things since I was a kid and I still enjoy them just as much! The important thing is to find an activity you can love and then to do it, every day, just enough, remembering that the main goal isn’t winning a race or losing a pants size but simply to move. To do more than zero.

Frankly, I don’t know a whole lot of people who really feel inspired by running on a treadmill or lifting weights up and down. I think exercise should be social and fun. If you are not having fun, keep searching until you find that activity that does make you happy. You can get an amazing workout on a paddle board, or volunteering to help build a trail, or helping a school put in a garden.

Of course you can expect lots of days when you just don’t feel motivated to move. I have them too! Then I have to ask myself if there is a real underlying cause (like a small injury or a signal that I’ve pushed too hard the day before) or if I’m just being lazy. I often can’t answer this question until I start to move. So I start, knowing full well that I don’t have to complete the workout exactly as planned. I don’t have to run 6 miles if walking 3 feels like enough, or chase my friends on the bike if a yoga class feels like a better idea. I do, however, have to do more than nothing. So I strap my running shoes on, and I start moving. Nine times out of ten I start to perk up once I get going and I’m able to complete my workout as planned.

My clients ask me all the time how I stick to my fitness disciplines. Like them, I have a family, a full time job, a house to care for. And I also have 5 a.m. mornings, endless miles on my bike, worn out running shoes (and a worn out dog for that matter!) They think I have some secret knowledge or special gear that keeps me motivated, strong and healthy. The truth is, there is no secret formula. There is simply moving your body – more than zero – every day.

Here are some suggestions for ways you can move your body in a way that is more enjoyable.

• Participate in a BIKE Charlotte. BIKE Charlotte is seventeen days of bicycle related events to help families and friends break out the bike and use it as a means of transportation and recreation. (A one of my favorite events is the Taste and Cycle ride visiting downtown eateries). http://www.bikecharlotte.org
• One day a week, try living without a car. Plan the errands you can do without your car and walk, bike, or take public transportation.
• Join a local outdoor group such as the Audubon Society or Sierra Club and attend their events. You’ll meet other people, you’ll breath fresh air, and you’ll move your body.
• Volunteer at your local animal shelter. The Walk to Adopt program allows trained volunteers to take one of the dogs from a shelter for a walk in an approved city park. Find out more at: http://www.humanesocietyofcharlotte.org
• Build a house. Habitat Charlotte and Our Towns Habitat for Humanity welcome everyone, even those with no construction experience. There are jobs for people of every physical ability. http://www.habitatcharlotte.org and http://www.ourtownshabitat.org.
• Help build mountain bike trails. The Tarheel Trailblazers are a local mountain bike club who work to protect, improve and maintain the numerous trial systems in and around Charlotte. Find out more at: http://www.tarheeltrailblazers.com

Sarah Matchett is a USAC Certified Coach, and the driving force behind Cool Breeze Coaching in Mooresville. You can send your fitness and training questions to her at sarah@coolbreezecyclery.com.

A triathlete crosses the line in a Lake Norman Triathlon. (File photo)

I know even the word triathlon can be intimidating to people who have never tried it. But in reality, triathlon is a great sport for all levels – beginners included!

Over the years, triathlon has become synonymous with healthy lifestyle and there are a lot of good reasons why. First of all, preparing for a triathlon involves cross training, which builds a balanced physique and leads to fewer over-training injuries than training for one sport alone. Training for a triathlon also lets spend your summers like you did when you were a kid; swimming, biking and running with your friends. What could be better for your well being?

A triathlon race is always a swim, followed by a bike, followed by a run. Most people only know about Iron Distance Triathlons, (2.4 mile swim, 112 mile bike, 26.2 mile run), however, due the popularity of the sport, shorter and shorter distances have been established making triathlon training and racing much more accessible. If you can swim 10 minutes without stopping, bike 30 minutes, and run or walk 2 miles you can complete a triathlon. These shorter races are called Super Sprints and are generally held at fitness centers or aquatic parks. The standard distance of a Super Sprint Triathlon is 200 yard swim, 5 mile bike, and 1 mile run. Other popular events for those new the sport are Sprint Distance Races. These races are generally held in open water and the standard distances are a .5 mile swim, 15 mile bike, and 3 mile run.

Another great thing about triathlon for a beginner is that you don’t need any special equipment at all. Swim goggles and a swim suit will get you through the swim leg. For the bike leg, any bike with good tires and working breaks will do. You will also need a good helmet with a CPSC safety certification sticker on the inside. Bike shorts will make your ride more comfortable, but are not essential. Good running shoes that are fit your feet are all that’s needed for the running leg.

On race day, you start by putting your bike and running shoes in the transition area. Everyone is assigned a spot based on their registration number. The race begins with the swim start—at the pool if it’s a super sprint or the water’s edge. After your swim, you’ll run from the edge of the water back to transition to get ready to ride. Once you’re dressed and ready, you push your bike out of the transition area to the bike mount line at the start of the bike course. The bike course is always well marked with volunteers at each corner so you can’t get lost. After you complete the cycling leg, you return to the transition area to begin the run. When you reach the finish line, you’ll be tired and exhilarated – and you’ll be a triathlete!

RACES

Some great local races for beginners include:

Huntersville Sprint Triathlon, April 30 (500m Pool Swim, 12 Mile Bike, 5k Run)
Huntersville Family Fitness and Aquatic Center: http://hffa.com/2012Sprint.html

Lake Davidson Sprint Triathlon, September 9 (500 Yard Open Water Swim, 12 Mile Bike, 5K Run) Ingersoll Rand Campus, Davidson, NC http://www.sportoften.com/events/eventDetails.cfm?pEventId=8133&pID=52595007

Take Flight Triathlon , October 7 (250 Yard Pool Swim, 10 Mile Bike, 5k Run)
NOMAD Aquatic Center, Huntersville, NC http://setupevents.com/index.cfm?fuseaction=event_detail&eventID=2029

Ramblin’ Rose Women’s Only Triathlon, September 23rd (250 yd Pool Swim, 9 Mile Bike, 2 mile run) http://www.endurancemag.com/charlotte-home

Sarah Matchett is a USAC Certified Coach, and the driving force behind Cool Breeze Coaching in Mooresville. You can send your fitness and training questions to her at sarah@coolbreezecyclery.com.

Helmets and safety come first, but family rides can be fun.

I love my bikes – all four of them – and I need very little encouragement to get out and ride at any time. My bike rides are all about speed and distance – and they are my very favorite way to workout.

My kids love their bikes too, but in a very different way. They love to set up complicated obstacle courses and to ride back and forth on the muddy, hilly paths around their friends’ houses. And of course, they like to ride fast– sometimes with little thought for what might be on the path ahead or coming up along the road.

So this time of year, when the weather is turning fine and we all want to be out on our bikes together, a little planning goes a long way toward making our family rides safe and fun for everyone.

SAFETY FIRST

Make it a rule. You and your child must wear a helmet every time you ride. You also need to make sure the helmet fits and your child knows how to put it on correctly. A helmet should sit on top of the head in a level position, and should not rock forward or backward. If you can see you child’s forehead, you need to adjust the helmet. If you have trouble, stop by your local bike shop. They’ll be happy to show you how to fit it correctly.

Parents should also take time to practice safe biking skills with their child before attempting rides around cars. Children should be able to stop quickly, ride in a straight line, steer around obstacles and look back over their shoulders without swerving.

SNACKS ARE IMPORTANT

Even if you think your family adventure may actually last only 15 minutes, it’s always a good idea to be prepared for longer ride. This means everyone needs a water bottle and everyone needs a small snack. For a family ride, I recommend simple water to sports drinks and fruits and nuts to energy bars – those products were designed as quick sugar delivery systems for athletes. Water, a banana and a handful of almonds will provide all the energy you need – of course, my kids always insist on a piece of chocolate at the halfway point!

WEIGHT MAKES A DIFFERENCE

Make sure everyone has a bike that’s sized right – and always buy the lightest bike you can afford. Even at their lightest, most youth bikes weigh at least as much as a fancier adult bike; often up to 30 pounds. If your child weighs 90 pounds, their bike can weigh as much as 1/3 of their body weight. Think how hard it would be to tackle the hills of Mecklenburg County on a bike that weighs more than a 1/3 of what you do!

LOCATION, LOCATION, LOCATION

Finding the right bike route can make a huge difference. Even though many cyclists don’t like the thought of driving to ride, it’s important to begin with outings that are successful and stress free (for everyone!) Here are a few of my favorite places to ride with younger children:

• The Davidson Greenway – This trail picks up at Davidson Elementary School, follows the road for a small section and then resumes at the bottom of Kimberly Street. For kids under 8 years, I recommend planning an out and back ride on either section of the trail and avoiding the hilly portions on the road. For kids 13 and over, the ride makes a nice 7 mile loop and encompasses the entire greenway trail.
• North Meck Park, Huntersville – This is a great ride for the whole family. The park includes a pump track that younger kids love and a parking lot that’s just right for practicing. Plus there’s a nice mountain bike loop for more advanced riders. Something for everyone!
• New River Trail State Park, Galax to Pulaski, Va. – This is a 57-mile state park that is part of the Rails to Trails system. The best feature of this park is the shuttle service offered by River Trail Outfitters. They take you and your bikes upriver and you can spend the whole day riding slightly downhill. Parents love it because it is a wonderful long adventure and kids love it because they get to do a lot of coasting.

Once your kids catch the bug for cycling, the newly formed Charlotte Youth Cycling League is a great way to encourage their interest! Sponsored by a consortium of local bike shops, the league was created to offer fun, age appropriate cycling opportunities for kids. The inaugural season will kick off on March 18th with the 4 Kids Only Mountain Bike Event at Fisher Farm Park in Davidson. More information is available at http://forums.mtbr.com/north-south-carolina/charlotte-youth-cycling-league-2012-a-762491.html.

Happy cycling!

Sarah Matchett is a USAC Certified Coach, and the driving force behind Cool Breeze Coaching in Mooresville. You can send your fitness and training questions to her at sarah@coolbreezecyclery.com.

Nothing like a winter bike ride to put color in your cheeks.

Every year when the cold, wet North Carolina February weather sets it, I’m tempted to move all my fitness and training inside. Let’s face it, treadmills, cycle trainers and indoor driving ranges are awfully nice when the thermometer plunges. And temperatures aside, any athlete—from competitive to beginner—knows the value of a structured indoor workout.

But working out inside never feeds my soul, puts the color in my cheeks, or just makes me happy to be alive the way an outdoor bike ride with friends does. That’s true even in February.

In actuality, there’s no such thing as too cold if you know how to prepare. It’s true for kids who want to stay out in the snow, and it’s true for athletes who want to stay outside to train! Here are some tricks for staying outdoors – and fit – all winter:

• Don’t Get Cold Feet! If you keep your house cool to save money on heating costs then leaving home with slightly chilled extremities can be a real issue. In my case, a cold morning workout is best begun with a few minutes lounging with one of those microwavable heat ‘em up blankets on my feet. Then I put on a good pair of wool athletic socks and I’m on my way. I start my workout with nice warm toes and as my core heats up with the exercise they tend to stay that way.
• While hands and feet should be warm, the rest of you should feel slightly cold during the first 5 to 10 minutes of your workout. If you start out too bundled up, you’ll soon begin to sweat which will cause you to become wet which will cause you to become miserable.
• Wear a series of thin layers. Start with a light weight base layer that is designed to keep you warm and let moisture escape. Continue to add external layers, adjusting to temperature and wind conditions. Be careful of starting out too bundled up, especially if you are going to be doing a vigorous activity like cycling or running. If you have on too many layers, you run the risk of becoming overheated halfway through your workout.
• As you warm up through exercise, peel off layers before you start sweating. Too much sweat accumulation will cause your clothes to become damp and clammy making those last fifteen minutes of your workout a cold, wet, slog.
• Wool is wonderful. Cotton is killer. Clothing made of cotton fabrics doesn’t let moisture escape and will simply soak up your sweat leaving you clammy and cold. Look for lightweight wool layers when choosing outdoor workout gear.

Whatever your fitness routine, now’s a great time to get back outside and enjoy it. Just a little planning will make a big difference! And one more great benefit of training outside in the winter? It gives you a head start on the mental edge you need to compete on bad weather event days. If you can force yourself out the door for a work out in February, a little rain on race day is much less likely to slow you down!

Sarah Matchett is a USA Cycling Certified Coach, and the driving force behind Cool Breeze Coaching in Mooresville. You can send your fitness and training questions to her at sarah@coolbreezecyclery.com.