One of the latest buzz terms in the fitness industry is muscle confusion. That means you mix up your workouts so you never plateau in strength or cardiovascular endurance. You keep working your muscles in different ways to achieve maximum results. Some people might be able to make that happen on their own by alternating types of exercises. Others may need a little help, maybe a training program to follow.

As the temperatures drop, it’s a cue for some people to head indoors, take cover and sip cocoa. To the more health-conscious crowd, it means heading to the gym. Then there are always those dedicated few you see out running, biking or walking in weather cold enough to make even the proudest Yankee shiver. Along with this near-frostbitten badge of courage comes runny noses, body aches, fevers, sore throats and coughing spells that can mean only one thing—cold and flu season is upon us.

At Costen Floors, if you walk around the outside of the building three times, you’ve walked a mile. Employees are encouraged to put in those laps regularly. That’s part of the reason Costen Floors was added to the list of local companies designated this year as Start! Fit-Friendly Companies by the American Heart Association.

Because October is Breast Cancer Awareness Month, it’s a perfect time to tell you about Gwen Foley, who’s aware of her breast cancer but not at all submissive to it. She was diagnosed less than a year ago. Since then, she has been through chemotherapy (enduring treatments of two kinds of “chemo cocktails,“ she says), surgery and then radiation. All the while, she has worked a full-time job at the General Assembly downtown and taught exercise classes at the Patrick Henry YMCA in Ashland.

MARIA HOWARDFitness When it comes to family fitness, there’s nothing like a parent-child teaming event to get everyone moving. Maybe that explains the growing popularity of the Little-Big Adventure races that are held around the region. If you missed the first two this year, you’ve still got time to sign up, train and compete in the final two.

Fitness Feeling sluggish about exercise? It could be time for some new music. For me, nothing motivates like a good song or two (or 10 or 20, depending on how long the workout lasts). And with today’s iPod and MP3 devices, putting new tunes in your exercise routine is fairly simple and inexpensive. How do you figure out what songs will get you moving? Here are some pointers.

MARIA HOWARDFitness It was the imagery of a bike race that got Harrison Strickler through his battle with cancer. So it’s fitting that his family chose a biking event to raise money for cancer research after Harrison regained his health. Harrison was 6 when he was diagnosed with a form of leukemia in February 2004. Nearly every night throughout his chemotherapy and radiation treatment, his mother, Leslie, would remind him that a bike race is grueling and that winners don’t give up. Harrison, who loved to ride his bike and had long admired cancer survivor Lance Armstrong, was strengthened by that reminder.

Don’t wait for those fateful words this summer. Before they can say, “I’m bored,“ find a fun way to get those kids moving. And don’t think you have to spend a lot of money doing it. Take them to a park they’ve never visited before. (There are dozens of state and local parks throughout central Virginia.) Take them fishing in a local lake or river. Go for a bike ride. Go fly a kite, literally.

William J. Martin walks around downtown Richmond all the time. In addition to conducting historical walking tours, he takes his own strolls regularly, noting the significance of the city’s historic sites from the sidewalks and alleys. So it’s no surprise that Martin is behind a 10K, history-centered walk set up by Sports Backers that will take place for the first time Saturday. The Anthem Stride Through Time has already drawn more than 1,000 participants.

When the going gets tough, the tough get in better shape. At least that appears to be the trend around here as jobs are lost and hours are cut back due to the uncertain economy. Many of the individuals coping with cuts are responding with a powerful response: more exercise. Gary Hearn, for instance, has always been a runner. But now that his job as director of credit and risk management for LandAmerica Financial Groups Inc. is coming to an end, he’s running even more.

Who says exercise and video games don’t go together? Thanks to innovations in electronic gaming, they do now. Some of you might have proof in your homes, in the form of Dance Dance Revolution or Wii Fit programs. Many area fitness centers have recently added stationary bikes with gaming screens attached to them.

Locally: Call the American Family Fitness Center in Short Pump at (804) 364-1200 or go to the Web site, http://www.amfamfit.com.

FIT Extension new eight-week program developed by Virginia Cooperative Extension and designed to help Virginians improve their exercise habits, diets and overall quality of life in a fun and challenging way. Chesterfield County residents who are interested in FIT Extension or have questions about the program should contact Linda Cole at or (804) 751-4401 before the March 27 registration deadline. The program begins on March 29 and runs until May 23.

The race that keeps on running is also one that keeps on giving. The Monument Avenue 10K, celebrating its 10th anniversary this year, is best known from a philanthropic standpoint as a fundraiser for the Massey Cancer Center.

On March 14, Shamrock Farms will be hosting a ‘Rockin’ With Roxie’ Dance Party from 11 a.m.- 1 p.m. at the Children’s Museum of Richmond, 2626 W. Broad St. Shamrock Farms is partnering with the Boys and Girls Club of Richmond to promote family fitness and share nutrition tips to kids and parents to help keep childhood obesity at bay.