Even though this class is mostly the lower body TRX workout, it has some challenging core exercises as well. Your students who are new to TRX as well as advanced level students can enjoy the variety of progressions in the lower body TRX workout.
August 20, 2014
Running with C25K is Back – Workout Wednesday: Weekly Recap
Hey-hey guys!
Happy Hump Day to ya. How is your week going so far? Off to a good start?
I’m back here today as usual with my weekly exercise recap. The highlight this time – I’m back to running with C25K!
Here’s a day-by-day recap.
August 8, 2014
5 Things You Can Do to Help New Students in Indoor Cycling Class
Hey guys! The latest post I wrote with tips for new indoor cycling / Spinning® instructors totally exploded my blog stats. Thank you so much to everyone who came over to read it, comment on it, share it and I hope you found it helpful.
I thought I’d talk about indoor cycling / Spinning® tricks again today since it is something that I really care about, and this blog is a way to share the information I have hoping that it can help somebody one day. Hmm…I sense a new blog series starting 🙂
So you’re an indoor cycling / Spinning® instructor. I bet you were once a newbie student in somebody’s class. Remember that?
Most likely that instructor who taught the very first class you attended was pretty good since you decided to make teaching indoor cycling your job! Either way, I’m sure you remember the experience of taking the very first class, feeling weird and out of place with all those guys in cycling jerseys and funny shoes around you. Oh and that soreness in the saddle area the day after (ouch!) – but I digress.
We all once were very new to indoor cycling. Whether or not we came back to that class or indoor cycling in general depended a lot on the instructor of that very first class we took.
Now the roles are reversed and you’re on the other side of the room hoping you’re doing a good job and your students like your class enough to come back for more.
Here’s some more insider information for you from someone who was a newbie not so long ago and is now teaching indoor cycling. 🙂
{ONE} Have Your Radar On
Before your class begins, as people start entering the room… Keep your “radar” on. It is a great skill to be able to remember people’s faces and names, and to remember exactly if they’ve been to your class before. Not all of us have mastered it just yet – especially if the studio you teach at has 50 bikes in the room.
Do your best and try to remember new people as you meet them.
Back to that radar – it’ll help you spot the new people you haven’t seen before.
Asking if anybody’s new to cycling when you’re already on the bike and ready to start doesn’t work. Everybody knows it’s time to start. If you were new, would you say “Yes, I’m new. Can you please help me?” in the room full of people eager to start pedaling away?
Exactly.
Do your radar screening and walking around before the class. Spot them. Come up to them and introduce yourself. Ask if they need any help. Be proactive.
Keep an eye on them during the class and get off the bike to help if you see them struggling with form, etc..
That radar is called “I CARE” and it’s a shame that many instructors have it off most of the time. If yours is on – the new riders will come back. You know, because you care.
{TWO} Warn them in advance and keep it simple
We teach every day/week. Many things we do and say in the class seem natural and obvious to us, but they are not so obvious to new students in indoor cycling.
“What in the world is RPM and how do I find it on this little computer? How do I even turn it on?”
When you spot them and come up to talk to them before class, after the bike set up (see, I don’t even mention that as one of the 5 things – it’s a MUST) – go over the bike computer (if applicable) and basic terminology you use in the class (RPM, resistance, climb, flat road, etc..). You won’t have time for a lecture, but try to explain the basics briefly.
Consider changing up your cueing to “less jargon” if you have new students in that class.
Example:
Instead of:
“Gimme more of that hill!”
Say:
“Add resistance”
Remember, this terminology is new to them. Keep it simple.
{THREE} Magic Box
Let’s face it: they won’t remember the bike set up numbers next time they come to your/other instructor’s class.
They will feel embarrassed to ask for help again and will set it up themselves “by the feel”. They will end up doing it wrong and hurting themselves.
Don’t let it happen – all it takes for you to help them is one trip to Wal-Mart and about $10.
Buy an index card box, couple packs of index cards and a pack of alphabetic dividers:
After you’re done setting up the bike for them, write the settings and their name down on an index card and file under the letter their name starts with.
Now, I know they don’t show up with enough time for you to do all that before class. If you’re running out of time, mention this option to them and come back with that index card after class.
If they run out before you can get to them with that card, go over to their bike, write the numbers down and file. Mention it to them next time they come to your class.
{FOUR} Now about that saddle…
I mentioned being sore from the saddle earlier in this post.
Do you remember how miserable you were after the first ever indoor cycling class? I still do and it hurts to even think about it.
Talk to your manager and see if you can purchase a couple gel seat covers for newbies. Experienced riders come prepared (padded shorts, gel seat covers, tough rears 🙂 ) – new riders will not know about this “drawback” of the first class. I know a woman who never returned to cycling for that very reason.
Offer them a gel seat cover. It won’t take care of the issue 100% and they will still be sore the day after, but it will help. A LOT.
{FIVE} New Student Handout
Put together and print a handout for new students – anything they might need to know about indoor cycling for beginners. Here are some suggestions on what to include into the handout:
- the importance of proper riding form,
- a column with basic terminology,
- contraindicated moves,
- “dress code” guidelines and what to bring to class,
- hand positions and moves,
- cycling class types offered at your facility (junior, senior, introduction to cycling, express, 1 hour long, etc..),
- schedule on the back for just the cycling classes your facility offers – for easier reference,
- quick introduction of the cycling instructors on the back (add photos and let instructors write up the introductions themselves),
- and any other information that might be specific to your facility.
What you include in that handout is entirely up to you and your Physical Director, but make sure it is a fun and engaging introduction to your club’s indoor cycling / Spinning® program. You want them to come back for more!
And that’s it, my dear indoor / outdoor cyclists 🙂
I hope you found this post helpful. If you did – please, SHARE to help more instructors make their newbies feel welcome in their classes and come back for more benefits that cycling has to offer.
Thanks for stopping by today.
Ride on!
August 1, 2014
5 Things I Don’t Teach Indoor Cycling or Spinning® Class Without
Hey guys! It’s Friday finally!!!
I hope you had a great week and are ready for even better weekend.
I thought I’d share some more tips for new indoor cycling instructors today. Being fairly new to it myself, I still remember very well what it is like to struggle with every class you have to teach – especially the first one. If you can relate and you’re lost in the world of information, check out my posts on how to get ready for teaching your first class and the recap of my own first class I taught.
It’s been a few months now that I’ve been teaching at the YMCA and yes – it does get easier. You get in the groove and don’t get so nervous before every class.
I now have my little “tricks” that will hopefully help you be more prepared to teach indoor cycling, whether you’re a new instructor or not.
Are you ready to receive some secret insider information? 🙂 Here we go!
{ONE} JOBY Gorillapod
It is a flexible tripod for point & shoot digital cameras + smart phone adapter with 1/4×20 standard tripod thread For iPhone and all smart phones.
To be honest with you, I have no idea what I’d do without this handy thing.
Most of the indoor bikes don’t have anything on the handlebars for your music projecting device to attach to or rest on.
Throw in some cords from the stereo system hanging around and it just gets a little unsafe to ride your bike with all that around.
I initially bought this flexible tripod for what it is intended to – photography. But having started to teach indoor cycling I thought of this handy use for it – just attach the tripod with the cell phone adapter onto the handlebars (mine usually sits right by the “Pilot”), tuck the cords behind the tripod “legs” and you’re all set!
If you use something other than your phone to play music in the class, I’m pretty sure they have adaptors for that, too 🙂
Buy this super tripod on amazon
{TWO} Class Builder™ App by Cycling Fusion
It is not free, it costs $19.99 and it is worth every penny!
This app allows you to put together ride playlists from your iTunes playlists or by adding songs to class profile one by one, integrate timed cues to show up on the screen at a certain time during a song, intervals, play pre- and post-class music, it keeps all your profiles right there handy at your fingertips.
You can copy an old class profile if you just want to adjust it a little for your next class.
You can copy a profile segment (that killer climb your class loved a few months ago) and paste it in your new profile.
You can e-mail a .pdf of your class profile, playlist and cue sheet to yourself and print it.
You can see the class elapsed time and each song elapsed time on the screen all the time.
You can teach with video or photo.
You can see your profile intensity chart based on the data you enter for each segment.
You can view your class play list, cue sheet or “now playing” song at any time during the class.
You see your latest AND the next cue (with the countdown to it!) on one screen at any time.
I’m sure you can do another 1000 things with this app that I have yet to learn.
I LOVE getting ready for my classes with this app. I think it is very helpful to have it – especially when you’re new and are just starting to build your confidence teaching.
Cycling Fusion has videos up on their website that will make it super easy for you to use their app.
Buy Class Builder™ by Cycling Fusion on iTunes, I promise it will be the best $19.99 you ever spent!
{THREE} Belkin F8Z492ttP Bluetooth Music Receiver
We al know that a good instructor is not there to get their own workout, and that getting off the bike and walking around the room is extremely important – it gives you a chance to keep an eye on your students, correct their form if needed, keep an eye on their cadence and even heart rate.
A lot of new instructors absolutely dread this part of their job. One of the reasons why they are afraid to get off the bike is because (being a new instructor), they don’t feel comfortable leaving their music streaming device “tied” to the stereo. If you ask me – I need to have my phone in my hand when I walk around – all my cues are in the Class Builder app, I need to see the time, effort and the next drill. If I had to walk away from that in my first few classes it would have given me such anxiety I wouldn’t be able to concentrate on anything else.
What if I told you that you can walk around the room with your phone in your hand, see your music, cues, intensity zones, playlist AND be able to control the volume from your phone?
Belkin F8Z492ttP Bluetooth Music Receiver
Then turn on Bluetooth on your phone, pair your phone with this little device and walk free while streaming your music in class.
You’re welcome 🙂
{FOUR} Backup CD and Cue Sheet
How many times have you been struggling with that stereo? Someone who taught before you did something and you can’t get that thing to play music from your phone.
Or (God forbid) the cord you need has mysteriously disappeared from the room and you simply can’t connect your device to the stereo system.
Burn a CD with the “go to” profile in case of emergency, and print out the cue sheet to quickly look over before you start the class if you need to use it.
You might never need it, but it just might save your reputation one day 🙂
{FIVE} Regular Athletic Shoes
Keep them in your locker at the gym or in your car, or just wear them when you go to class.
I’m assuming you have learnt the benefits of clipping in by now and do have a nice pair of cycling shoes. If not, this article here has great information on how to choose the right pair of cycling shoes.
Now why would you need to bring a pair of regular shoes with you, you may ask?
Because things happen. If one of the cleats on your shoes breaks, falls out, gets lost, etc.. – are you ready to teach an entire class off the bike because all you have on is your flip-flops? 🙂
If yes, no problem at all – other that your riders thinking you’re a weirdo teaching in flip-flops. 🙂
If you’re not ready for that – the spare pair of shoes might be just what you need so you can get on the bike and into those cages if something goes wrong with your cycling shoes.
And that’s it, my dears! Just 5 things to remember – easy, right?
Good luck to you if you’re just starting this exciting journey of teaching Indoor Cycling or Spinning®. I’m rooting for you!
Have a wonderful weekend!
July 23, 2014
C25K and Week 3 of 30 Days Active Challenge
Hey-hey my fitness gang! How is that hump day going over there?
I’m feeling pretty happy here 🙂 Oh! That’s right! Happy Birthday to me 🙂
Yep, I get to eat at least one of those today 🙂 Image Source
So I’m done with the 3rd week of my 30 Days Active Challenge and I have to say – it has been the toughest yet. Not only because I felt unmotivated for most of it, but also due to the family/life circumstances playing against me.
So here’s the Week 3 recap of the 30 days active challenge I brought onto myself.
{WEDNESDAY} was a C25K run day.
Hubby and I went on another adventure with C25K – Day 2 of Week 2 is where we’re at. We ran/walked for 2.3 miles at about 13 min. average pace.
The stars were stacked against us that night – my Mr. H. pulled something around his knee and is out of running for now 🙁
{THURSDAY} His knee didn’t start hearting until Thursday night after we got home from work.
I ended up staying at home and taking care of him/dinner/house stuff. I tried to make up for no official workout on Thursday by eating well and at least walking more.
{FRIDAY} was a nightmare
Family issue came up big time, which pretty much screwed up my entire weekend until late Sunday evening.
No official workout on Friday, but I did try to stay active and take more steps (I think I pretty much went up and down the stairs at work like every 30 minutes).
{SATURDAY}
I was so tired after Friday events that I was only capable of yoga – or so I thought in the morning anyway.
So I did yoga with Fiona.
I haven’t been to her class in a while and was so happy to get a chance to go – it was wonderful to see how her teaching style has evolved to showcase the strength that I always knew she had. It was a great class and really helped me relax after the stress of my Friday and tune out of everything but what my body was doing in that hour.
Thank you, Fiona. I’m really grateful for that class.
{SUNDAY} Active Day
The family train got back on it’s tracks – everybody was relieved and happy again.
I took a quick bike ride to the swim club choosing to move my legs rather than take a car ride with my folks:
Got a quick refreshment in the pool, got back home and went for a run with C25K!
Lessons learnt: more that 2 days’ gap between runs does not feel good; it’s not the heat it’s the humidity that’s the “run killer”. Temperature was nice and pleasant, but it was still very humid. Besides, I chose a route that had me going uphill most of the time (silly). Oh well. That was done and felt good afterwards.
All my efforts on Sunday were rewarded by the FitBit stats in the evening:
{MONDAY} is my new favorite day of the week.
Why? Because that’s when I teach at the YMCA at 5:30 PM and get to see my cycling gang, ride with them and share this incredible energy they create.
I had 7 people in my class this Monday, no newbies, all my regulars and familiar faces. We had a blast!
If you’re a cycling/Spinning® instructor looking for new ideas for your playlists, check out this page here to see the playlists I use for my rides.
{TUESDAY} Swimming
It was hot yesterday! Really-really hot. So we grilled some chicken thighs, packed some watermelon and went over to the swim club, where I did some laps and then we had dinner there.
And then I got home and picked all this goodness in my garden to fuel my challenged body 🙂 🙂 🙂
So, what did I learn from this week of the Challenge?
First of all – I learned not to turn one slip up into a slip up week. Life got in the way of my workouts on Thursday and Friday, but I didn’t quit or stop the 30 Days Active Challenge. I kept going. Because it is not a failure. It’s a slip up. You get up and keep going.
Because I pretty much missed two days, I am going to extend my challenge until August 2 instead of finishing on July 31.
And that’s how it’s going to be. Bring on the final week of the 30 Days Active Challenge!
Tell me, guys: what was the best work out you had this/last week?
Stay fit, and keep going!
Linked to: Work Out Wednesdays Linkup, The Hump Day Blog Hop, Wine’d Down Wednesday
July 16, 2014
30 Days Active Challenge Follow Up Report – Week 2
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Hey guys! The Hump Day is here!
Are you having a good week so far? I’m pretty excited to be back here with my Week 2 of the 30 Days Active challenge report.
This challenge to myself started with this post where I wrote a Tough Love Letter to myself following a session at FitBloggin’ 14.
And I’m happy to report that the challenge is going very well and I am staying active every day. Here’s how:
{WEDNESDAY} last week was a yoga night! My legs were SORE from biking and running the week before, so yoga just felt super nice and relaxing.
I chose to walk to the Y instead of driving
{THURSDAY} was HOT! Didn’t really feel like spending any time indoors though, so hubby and I went on a nice long walk together.
Sporting our Vibram Five Fingers (Stats on the right are for the day. Yeah, I know…I have a desk job)
Check out what we saw in one of the yards while walking:
Some people are amazingly creative!
{FRIDAY} was another run day – this time my husband decided to join me and train for a 5K too!
And that run marked the end of my Week 1 of 8 with Coach to 5K.
{SATURDAY} I did not feel the energy AT ALL.
All I could push myself to was a yoga class and a few laps in the pool. But I did it! And that was it 🙂
{SUNDAY} was another C25K Day
Hubby and I agreed to leave the house early in the morning (before the major heat kicked in) and go for a run. It was supposed to be the hottest day of the week, that’s why we wanted to get that run in early so we don’t have to suffer through it.
Well, Mr. H slept in and I waited for him patiently (because I am a good wife, you know). And then we suffered through it.
Not only was it miserably hot, but it was also the day in C25K when you switch to longer running sets.
That run was the worst of my life so far! I was drenched in sweat, breathless and a little dizzy when we got home. It took me a while to recover from that one…
The numbers above probably look funny to someone who runs regularly – nearly 14 minute miles… But I’m not sweating it. I’m getting there and working on it.
And I’m still lapping everybody on the couch 🙂 🙂 🙂
{MONDAY} was a work day – I taught my regular Indoor Cycling Class at the Y.
It was raining outside, so I had 7 (!!!) people in my class – a record number for summer time 🙂 It also so happened that the class mostly consisted of my regular riders and good friends (Mr. H attended, too!).
We had a BLAST! I felt such wonderful energy exchange and inspiration! Don’t forget to check out the latest playlist right here to get the feel of what it was like 😉
{TUESDAY} was a weird day…
Mr. H and I were originally planning to go for another run with C25K, but he had to get up really early and leave, so we decided to re-schedule that run for Wednesday.
I had to do SOMETHING! I felt like peace and quiet. So I went upstairs, lit up some candles and did yoga.
And that was it, my friends!
Missed the Week 1 Report? No problem, check it out here.
Do share: what was your most favorite workout of the past week or so?
Stay fit, friends!
This post was shared on the Workout Wednesdays linkup.
July 9, 2014
30 Days Active Challenge Follow Up Report – Week 1
Hey guys! Happy Hump Day!
As you may remember, last week I posted a Tough Love Letter to myself where I promised to go back to basics and workout every day for 30 days, and post weekly progress reports here.
So here is Part 1 of the 30 Days Active challenge recap, as promised.
{WEDNESDAY}
Last Wednesday, after I published the tough love letter, I was all jazzed up to get started on my new challenge!
So I grabbed my husband and we hit the weight room together (followed by a yoga class for me).
It felt awesome to be back in the weight room! I ran into a couple of my cycling students, which is always a pleasure. Love my people!
{THURSDAY}
Oh, was I sore on Thursday! I think I pulled a muscle in my arm as it still hurts today – been working too hard 🙂
Since I couldn’t really use my arms to workout, hubby and I went on a long walk on Thursday evening.
{FRIDAY}
On Friday I woke up with an itch only a run could “scratch”. 🙂
If you’ve been reading this blog for a while you know that I got injured running about a year ago (on my first run in forever), went through a long and expensive PT, got a pair of expensive running shoes and never got back to running – story of my life…
Until the 4th of July 2014.
So at about 7 AM on the 4th of July, I dusted those Brooks off, laced ’em up, left a note for my husband (who was still asleep like most of sane people out there), and went for a run with the C25K® – 5K Trainer.
No, my bad knees didn’t give out and I ran/walked for about 1.7 miles. I know people who eat marathons for breakfast, and I’m awful proud of them and proud to be friends with them. But you know what? There’s no feeling like being proud of yourself for making those first 1.7 miles after a long period of being a lazy ass injury!
I felt horrible every step of the 1.7 miles, and felt awful proud of myself afterwards!
No knee pain so far (and it’s been almost a week), so I decided to stick with the C25K for now.
{SATURDAY}
It was my turn to teach Saturday Cycle at the Y at 8:00 am last week. The Y has dropped the 9:00 am class for the summer and made the 8:00 am class an hour long instead of the usual 45 minutes.
I have to admit, I dislike an hour long cycling classes. I think 45 minute format is ideal for getting a good workout and not overdoing it.
But hey, the boss is the boss, so I put together a hilly, one hour long nightmare plan on Friday night 🙂
It is VERY schematic though – the height and steepness of the hills in the drawing above had nothing to do with the actual intensity of the class profile elements. I just did that so I could better visualize the terrain I planned out for the class.
So on Saturday morning I grabbed my husband again (gotta love that guy for everything he takes from me!), and we headed out the door for the morning cycling madness 🙂
We killed it! It was a wonderful class – great energy from my students, lots of compliments from the class on my playlist. By the way, you can check out the playlists I use in my indoor cycling classes here.
After getting home, taking a quick shower and grabbing breakfast, I went back to the Y for a yoga class. Oh did that feel good to my sore legs and arms and shoulders!
{SUNDAY}
Regular workout was just not playing out for me on Sunday. The evening was approaching fast so I had to come up with something to stay active.
When the family decided to drive to our local swim club, I decided to bike there.
It’s not far – just about 1.73 miles one way, but that was better than nothing.
It felt great to do some laps at the pool afterwards, too!
{MONDAY}
On Monday I taught my regular indoor cycling class to my regular 3 summer students 🙂 You know, you might see a lot of instructors complaining about attendance numbers dropping in the summer time. I LOVE this time – I use this opportunity to try new things in the class that I wouldn’t be able to try with a bigger group, use it to bond with my students and give them more attention during and after class.
Love-love-love small classes. They might not be blasting the bigger class energy, but they sure feel rewarding and challenging!
{TUESDAY}
It was HOT here on Tuesday. I kind of gave up on the idea of going for a run since early morning – it was sticky! Options were: home yoga DVD or weight room at the Y.
Since my arm is still not 100%, I decided to wait with the weight room.
Home yoga DVD seemed a little boring….It cooled down after the rain…So I ended up going for a run 🙂
I love that feeling of freedom running gives you…All you need is a pair of shoes and some motivation to lift yourself off the couch and get out of the door – and you won’t regret it.
I felt so much energy after the run last night!
So, friends. Here are the results of Week 1 of the 30 Days Active Challenge:
- I. AM. SORE. Like, all the time and everywhere 🙂
- I am 2.8 lb lighter (that’s after a 6 months plateau and then a gain – I couldn’t believe the number on the scale finally moved in the right direction!)
- I look at my FitBit more than I look at my watch 🙂 Sometimes I feel like I look at my FitBit more than I look at my husband! 🙂 🙂 🙂
- I feel empowered!
That’s it for now, guys.
Remember to check back next Wednesday for the Week 2 recap of my 30 Days Active challenge I brought onto myself 🙂
Stay strong!
This post has been shared on the Work Out Wednesdays Linkup. I am also a featured blogger there this week! Check it out – it is a great weekly linkup with wonderful people.
June 30, 2014
FitBloggin’ 2014 – Recap
Hey guys! I’m back from FitBloggin’ 2014 in Savannah, GA!
I am so overwhelmed with emotions, information and experiences that I kept my husband up real late on the day I came back telling him all about it. Just couldn’t shut up 🙂 I think he fell asleep while I was talking…and so did I. 🙂
Anyway, here’s a brief recap of the conference and I will be getting back to it again and again and will give you more details on just about everything I experienced there in the next few posts as it is just too much for one.
Let’s see…
{THE TRIP}
Giving some last minute instructions to hubs at the airport while he’s taking a picture
The trip itself was awful – every flight I was on (both ways) was delayed. I had to make a run through Dalles Airport for a gate change and all that kind of “fun” stuff.
Tweeted my unhappy face to United and got this in return:
a compliment!
The view was totally worth it, though.
Chicago on the way back
Beautiful sunset in the sky on the way back
{THE SESSIONS} were so much fun!
Great information, a lot of food for thought and ideas! Just a few favorites:
Brooklyn Fit Chic talking about how to pitch to brands. Yep, that’s right. THAT Brooklyn Fit Chic. 🙂 Click here to view the live blog of the session.
Dan Morris from Blogging Concentrated talking about monetizing your blog. Was stoked to meet this guy! I’ve been reading his newsletter for a while. He is even a better speaker than he is a writer.
Dan Morris and his session on monetizing your blog
Cutting Edge Culinary with Michelle Dudash was a great presentation of a whole new way to cut and peel an avocado 🙂
Cutting Edge Culinary with Michelle Dudash, RD
Can you believe they trusted the demo part of that one to A Hungry Runner? 🙂 Seriously? 🙂
{WORKOUTS} were numerous!
I slept in on the Boot Camp morning but was there bright an early for the Yoga with Kia.
Photo credit: Carrie D Photography
I didn’t go to any other workouts. They looked like they were ton of fun but I chose to attend sessions instead.
{PEOPLE} oh my….
This is a one crazy crowd those fitness bloggers, let me tell ya 🙂
Well, first of all, I finally met my blogging buddy Jennifer aka A Hungry Runner. We shared the room – if anybody tells you that she snores – don’t believe them, it’s a lie 🙂
Rocking the Sweat Pink glasses 🙂
I also met another wonderful Jen – from over at Cranky Fitness. Click-click on that link over to her blog – she’s awesome, I promise 🙂
Just about the only two weirdoes who didn’t take a celebrity selfie when they had a chance
I met a whole lot of wonderful people! It was awesome to be a part of this event even though it was at times overwhelming and awkward being a newbie in the crowd mostly consisting of “seasoned” bloggers who had met before and are having a reunion.
I wish there were more activities for new attendees’ assimilation.
{ORGANIZERS} – last but not least.
Roni and her wonderful team did an AMAZING job making sure everything was running smooth. Seriously, this team needs to be delegated to organize Academy Awards they are so good!
This is Roni and her bloggers 🙂
Yep, that pretty much sums it up 🙂 Photo credit: Carrie D Photography
Keep your eyes peeled tomorrow for the food and sights of Savannah recap as part of the Tasty Tuesday Linkup Party! Feel free to come link up your recipes, food adventures and other tastiness on tomorrow’s post.
Bye for now!
March 26, 2014
5 Things to be on the Lookout for in your Indoor Cycling Class
Have you ever walked out of an indoor cycling class feeling like you just got an awesome workout, and then wondered with time where that back/knee/neck/shoulder pain came from? Or ask yourself how come you’re not seeing the results you want even though you work so hard?
I know I have – for a long time, until I went through Spinning® instructor training and realized how many things can go wrong in an indoor cycling class without you even knowing.
It is not always your instructor’s fault (even though most of the time it is) – I encourage you to educate yourself before starting an indoor cycling exercise program and make sure you are following the safety guidelines. Not following them seems harmless but it sure is dangerous in the long run.
I’ve recently taken a class with a new instructor, which inspired me to write this post today hoping that at least my readers could educate themselves on the basic rules of a safe indoor cycling class and be able to recognize an unprofessional instructor.
Here are some of the things to be on the lookout for when taking an indoor cycling class:
{ONE} Bike Set-Up
When you walked into that class for the first time, did your instructor come over to introduce him/her-self and help you set up your bike?
Did he/she ask if there were any students in the class who were completely new to indoor cycling or needed help setting up their bikes?
If yes, you’re good as long as they helped you setup your bike correctly.
If not – you are at risk of setting it up wrong without professional guidance, which can lead to bad riding form and eventually – injuries.
If you’re in a class that uses one of the Spinner® bike models, you can read about proper bike set up here before the class. Otherwise – please, speak up and ask your instructor for help.
Speak up and ask your instructor for help in any case. Don’t be shy!
Write down your bike settings for future classes.
{TWO} Funky Moves
So you got your bike set up properly and you’re all ready to go. The music is great, the instructor is “on fire”…Perfect! Here are some “funky” moves you should be on the lookout for and should not do in order to avoid discomfort, pain, and/or injuries:
- Hovering/Isolation
- Extending your arms to hand position 3 while seated
- Using free weights while on the bike
- Riding with no resistance on the fly wheel
- Doing squats while on the bike
- Letting go of handlebars during a standing climb or standing flat/running
- Pushups (yes, some people actually do that while on the bike)
- Placing your foot on handlebars while stretching
There’s more. The things above are just a few of the most common contraindicated moves. You can read more about contraindications for the Spinning® program and Spinner® bikes here.
The rule of thumb is – Keep It Real! In other words – if you wouldn’t do it on a regular bike, don’t do it on the stationary bike.
Would you ride on the road with weights in your hands? Exactly!
Read more about what keeping it real means and what it doesn’t in this great article by Jennifer Sage – the founder of the Indoor Cycling Association.
If the instructor in the class you attend suggests any of the moves above, remember: it is your ride, your body and your health – you decide what to do. You don’t have to do something your instructor tells you that you know is wrong and/or not safe.
{THREE} Heart Rate Monitor (HRM)
Take a note: does your instructor wear a HRM? Does he/she encourage the class participants to purchase and use one? Does he/she refer to the % of max heart rate during training?
Monitoring your heart rate is of crucial importance in achieving your fitness goals. Training without it is like walking in the darkness – how do you know how hard you’re working unless you know your heart rate? You can’t rely solely on the perceived exertion – both that and the HR need to be taken into account.
Consider purchasing a heart rate monitor even if your instructor makes no reference to HR in class, take note of your HR during the ride.
Be smart about your training – read more about effective training based on heart rate and Energy Zones.
{FOUR} Resistance Control
Does your instructor come up to you during the class to adjust the resistance on your bike’s flywheel?
If yes – never come back to that class again.
Period.
You are the one in control of your workout. You are the one who decides how hard you can and will work.
If your instructor received proper training, they would have been strongly discouraged to even suggest increasing resistance in any measurable amounts. Suggestions to increase resistance are totally normal and necessary to explain and implement the riding profile for the class, but telling you how much you should add (half turn, full turn, quarter turn) is not. Adjusting it for you is unacceptable.
{FIVE} Who’s getting a workout?
Ever feel like it is your instructor’s workout not yours?
Does your instructor get off the bike during the class to walk around and help people in the class?
A good instructor does. He/she also remembers that it is not his/her workout, but yours. It surely is inspiring to see your instructor sweating just like you, but things look a little different to the instructor when they get off the bike and walk around to check on their students’ form, heart rates, answer possible questions and help out if somebody needs them.
I hope the tips above can help you in achieving your fitness goals without getting injured – regardless of the level of your instructor’s professionalism. Even though it is your instructor’s job to guide you and keep you safe during the class, remember that you’re in charge of that bike and that puts a lot of responsibility on you, too.
Educate yourself in advance and enjoy the ride!
Images' Source
March 21, 2014
Five on Friday: Home and Fitness Finds
Hey guys! Thank GOODNESS it’s Friday! What a week!
So glad it is almost over now and I can enjoy my well-deserved weekend with family that finally got all together again.
Traditionally, I am talking about my Five on Friday today – five things I’m loving, admiring, desiring, etc. etc.
So here we go! Five on Friday 🙂
{ONE} Power Up Yoga: Rodney Yee for Gaiam
As you know, I love yoga
Buy on Amazon
With hubby gone on a business trip on Tuesday, I set off in front of my TV prepared to be toned, powered up and whatnot, all the while looking beautiful and graceful.
Well that practice kicked my butt! Forget graceful! I was miserable 🙂 This guy is a BOMB! Usually I watch the DVD’s like that before I start the practice, but for some stupid reason this time a didn’t 🙂 My body still hurts, but I am very determined to master all the 3 sessions that this DVD has.
{TWO} Punch/Party Drink Dispensers
I am obsessing about them lately. They look soooo awesome! Would love to get one when we move to a bigger house where I will actually have room to store all the crap I am obsessing about 🙂 But just look at these:
Source: www.potterybarn.com
Or how about this one:
Obsessed!
{THREE} Gaiam Rattan Meditation Chair
Expensive taste I have… But hey, this is just a wishful thinking post, ok? 🙂
{FOUR} Wine Glass Ledge
I am a sucker when it comes to these guys….That’s what I have in the house:
I know. It’s a shame with wine being such an important part of our lives 🙂 🙂 🙂
Here’s what I want it to look like:
You can buy it at a Pottery Barn if you have one nearby.
{FIVE} Oskri Bars
I’ve been eyeing those at TJ Maxx for a while before I bought a pack. LOVED them.
Here’s where to buy. They are pricey, so I will go back to TJ Maxx for more I think 🙂
Do share: what are the things you’re loving lately?
Stay fit, friends, and have a great weekend!
March 19, 2014
A Hectic Week Recap – Eats and Exercises
Hey guys! Happy Hump Pump Day! 🙂
I’ve had a very hectic couple of weeks as you probably noticed by the lack of my “What’s on my plate” Wednesday and Motivation Monday posts this and last week… Well, guess what? I am making it all up to you today by combining the two 🙂
Not much was going on on the exercise front last week – between the sharp right shoulder/arm pain and busy schedule I managed to squeeze in just a few workouts/classes last week.
{MONDAY} Cycling and Chicken
Cycling class with Jim on Monday
I don’t like Mondays most of the time. I am excited about Monday being a new beginning and all, but by the end of the day I am beat. It is usually the busiest day of the week for me – at work, exercising after work, etc. etc.. What do I make for dinner when I am busy? That’s right – crockpot anything 🙂
Last Monday it was chicken! I used to put it in the crockpot in the morning, set on Low and turn it off when I get home at 5 PM. It made the chicken a little overcooked to my liking…So what I’ve been doing lately is I would come home for lunch, and throw the chicken into the crock pot (Low) for 4-5 hours. That’s plenty of time to cook it and it comes out just perfectly juicy.
Hubby made wok veggies on Monday night – and we got a perfect dinner right there!
{TUESDAY} No Exercise and Lamb
Took a rest day on Tuesday night.
Foodie’s highlight of the day was lamb for dinner – grilled to perfection by my husband.
and this fruit and veggie platter I had at work for my snack throughout the afternoon:
{WEDNESDAY} Yoga and Pork Chops
I did make it to yoga on Wednesday but didn’t take any pictures so you’ll just have to trust me on that one 🙂
And then I got home and made rosemary pork chops and a salad for my tired husband.
Mmmmmm….
{THURSDAY} Rest Day and Orange Salsa
Yeah, that was the day my shoulder and arm started acting up. It was that kind of muscle paralyzing pain that makes it hard to lift even a cup of coffee.
That did not prevent me from making an awesome orange salsa to go with tilapia and rice for dinner on Thursday evening, though 🙂
{FRIDAY} Another rest day and Beet Root Salad
On Friday my shoulder/arm was hurting so much it would wake me up at night. So…another rest day for the Lena 🙁
The food highlights of the day included the beet root salad I made for lunch on Sunday during my meal prep.
Canned beet roots, lettuce, feta, roasted pepitas and purple onions
{SATURDAY} Yoga and Big Family Breakfast
By Saturday I felt good enough to go get some gentle stretching done in a yoga class.
Yoga was followed by a breakfast fest made by my husband!
I also had a super-delicious lunch – leftover pasta with scallops from eating out the night before:
YUM!!!
{SUNDAY} Food Prep
Well, that decision to go to yoga the day before was a little pre-mature. My shoulder and arm were not ready for any Sunday workout.
They were good for Sunday meal prep, so I went wild 🙂 I actually started on Saturday with this:
Apple-Cinnamon infused water, sweet potatoes and quinoa
and then continued on Sunday by making lunches and snacks for the week days:
No working out on Sunday either 🙁 Some nice kitchen time though 🙂 🙂 🙂
And that was my week of eating and non-exercising at a glance 🙂
Do share: How did you do last week? Anything fun? Anything delicious cooking?
Take care, friends, and stay fit!
March 14, 2014
Five on Friday – Fitness Geek and a Little More Bling
Hey, guys! Happy Friday!
I hope you had a great week!
Traditionally, Friday post is about five things I am loving lately, want to own, already own and adore, etc. etc. – Five on Friday.
So, here we go.
{ONE} More Swatch Watches
Did I mention I am addicted to them? No? I am addicted to them.
Here is another one from my collection.
There is an interesting story behind this one – I got it in China in 2007, at the Beijing International Airport duty free. I didn’t have enough money with me to get it at that time, so I had to borrow some from my travel companion. 🙂 Ever since – where ever I go wearing this watch – I always get a compliment.
I have never seen one like that anywhere else.
In fact, I was having trouble finding a picture on the internet until I got on Swatch Official Website and used their search function.
So, for those of you who want one, the model name is Swatch Affecting SFK292G.
{TWO} This awesome T
I think I am going to buy it as a present for one of my fellow “inmates” 🙂
{THREE} Stability Ball – Gold’s Gym
I’ve been eyeing those for a while wanting to get one to exercise at home, and I finally did. I got mine at Walmart. If you ever go out to get one, pay attention to the sizes they come in – the ball diameter you need depends on your height, so read what’s on the box before you grab it – otherwise you will have to go back and deal with the people of Walmart trying to exchange it 🙂
Can also get it on Amazon:
What I like about this particular one is that it comes with an air pump and an exercise chart! This Wednesday I did some ball exercises every commercial break while I watched Criminal Minds on TV 🙂
{FOUR} Yoga Props – Blocks
You guys know that I have a couple of rest days a week… Well, what’s a rest day without some home yoga practice in it, right? 🙂 So. I’ve been getting some props for my yoga practice at home. It is amazing how much you need when you try to “do it at home”!
So, I recently read this article by Christine and it inspired me to order yoga blocks.
If you’re into yoga – check out Christine’s blog. She has a great series of posts titled “Ask a Yogini” where you can ask her any question about your yoga practice!
{FIVE} Homemade Granola
Been addicted to it lately. I made a whole batch last weekend, and I have to tell you – put some yogurt on top and you got a perfect filling snack that will keep you going until lunch! That’s pretty good if you’re trying to limit your snacking.
You can find a recipe for it here.
Do share: what’s your latest favorite finds/likes/addictions?
Have a great weekend, guys, and I will see you on Monday 🙂
January 13, 2014
Motivation Monday – Last Week’s Exercise Recap
Hey-hey, my fitness gang! How are you this wonderful Monday? Ready to face the week?
I feel ready and excited! Why? Because it is a new start. New beginning of everything – it is your chance to start the week off right by eating healthier, exercising more and being happier 🙂
So, let’s look at my last week from the exercise standpoint. Here’s what I did:
Monday: Spin Class – 12.5 sweaty miles!
It was freezing cold outside that night and I left the sensor for my heart rate monitor in the car. I realized that after I got changed for my class and decided to ride “naked” rather than go back to the car in my capris and cycling shoes. So, “naked” ride it was! I have to say, it felt a little weird not to be able to see your heart rate, but it was definitely liberating not seeing the calories burnt. I think subconsciously as I approach my goal number of calories burnt during the class I stop working as hard as I should. So, I definitely enjoyed my “low-tech” ride on Monday!
Tuesday: Weight Lifting and Strength Training with Jim at the Gym
I feel like I am still burning calories from that one. It even hurts to type, leave alone steer…
I have noticed that I got a little too comfortable with my routine with the weights… Those personal trainers, they can read minds, you know? Just as I thought that I wouldn’t mind increasing the weight/number of reps, he did just that!
Oh. My. God.
That step forward is always killing me the first time I take it. I just hope that next time will be better and I will enjoy it a little more, and maybe suffer a little less afterwards… 🙂
Wednesday: Always Yoga Day, I mean ALWAYS.
After my killer workout on Tuesday it was a very much welcome practice. Looooove that stretching.
Thursday: a day of relaxation and not knowing what to do with myself
Is it just me or is there anyone else who feels like he/she is getting fatter by the minute on a rest day? 🙂
I do!
Anyway, it was nice to spend the evening “couch-potating” with hubby and catch up on the new Big Bang Theory.
Friday: Rest Day
Was originally supposed to be a yoga day, but I just wasn’t feeling it. So I listened to my lazy mind body and made it a rest day. 🙂
Saturday: Spinning+Yoga
Totally paid for my two rest days by making it a “Saturday Double”:
Another 12.4 sweaty miles!
Followed by a relaxing yoga class
Sunday: Yoga
Was initially supposed to be a “pump day”, but I got caught up in the 49-ers game and only made it to yoga. Hey, it was totally worth it!
And that is what I did last week!
Tell me: what was your best workout of the past week?
November 11, 2013
Motivation Monday – Last Week’s Exercise Recap
Hey, guys! Happy Monday to you!
Hope you had a great weekend.
I haven’t done a Motivation Monday post with weekly exercise recap in a while – simply because I haven’t been exercising nearly as much lately due to my bad cold and later – bronchitis.
All better now and pretty much back in the game! So here’s what has been happening on the fitness front in the past week.
Monday and Tuesday – rest days (good start to the week, right? 🙂 ) as I was still recovering from my cold/bronchitis.
Wednesday – had a wonderful yoga class with Jim at the Y. One of my co-workers joined me for the class and we had a great time!
Thursday and Friday – rest days (told you I was taking it easy).
Saturday – did my usual double. Oh did that feel good!
11 sweaty miles!
Followed by a great yoga class!
Sunday – in addition to running errands (lots of walking), cleaning the house (lots of walking), and meal prepping (lots of walking), hubby and I went to the gym to lift weights! I love working out with him!
I think it was a pretty good week for the condition I was in, and that I managed to stick to the rules:
Credit: indulgy.com
It was a little hard to get back in the game after the 2 week break, though. The first week I didn’t know what to do with the free time I suddenly got on my hands due to not working out! But the second week (when I got a taste of doing nothing and having extra time), I felt like I am slipping back into my natural laziness! Couldn’t let that happen.
Credit: www.motivationblog.org
Credit: www.losgatosfitness.com
Because once you take that exit, you realize there is no turning back!
What did you do for your exercise this past week?
October 7, 2013
Last Week’s Exercise Recap as part of the Motivation Monday
Hey hey, my fitness friends 🙂
Happy (?) Monday to you! Are you ready for another week of work and fun? I feel pretty good today – I think it is going to be a very-very fun week…and – this weekend is our second wedding anniversary. It’s been very happy two years – with ups and downs like in any family in general and a step-family in particular.
But not for once did I ever regret that “I do” I said to the most wonderful guy in this world!
So we are keeping the tradition of going to NYC for our anniversary! I am so excited about another opportunity to discover more of this great city!!!
Anywho, back to our Monday. I am back here with my exercise recap of the past week.Continue Reading
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