Tabs

Thursday, March 31, 2011

Can I Vent a Bit??

I think that 99% of my time is spent in an upbeat and positive manner, but sometimes, that last straw falls and I need to vent and whine.  So here we are!!!!!

As an instructor, I take a lot of pride in staying current with my certifications, I try to attend lots of continuing education courses and strive to always perform at my best because the members deserve it.

When I see an instructor (spin, bodypump, whatever) not doing so, it angers me a little bit, but it also makes me lose some respect for them. 

For example, I will (hopefully) be a Bodypump instructor soon (still waiting to hear back about my DVD) and what I was taught is that you perform 100% of the workout while teaching.  That means that you are lifting the bar and using genuine weight.  It does not mean that you just walk around the class counting with no bar, no bench, no nothing.  This person is basically being paid to walk around and count.  Any 5 year old who can count to 4 could do the same job. 

It is insulting, it is not right and it shouldn't happen, but it does and that is the reality of it all.  The members don't seem to mind because it is all they know......that is until I am teaching that class!!!!

As someone who takes her job very seriously, I vow to always perform at my best and to the standards to which I have been certified.  I will continue to turn the other cheek, remain positive and still be a strong team player, no matter what the other instructor may or may not be doing.  Having a strong foundation/team is a really big part of making things work and making the members happy, so that is what I will focus on...always.

Do you have any instructor vents to share?  Feel free to comment below!!

Spin 3/30/11

My ride last night felt so good!  I think it was a combination of my wonderful crowd, my energy level and some new music.  I download new music for almost every class that I teach.  Sometimes, that only equates to one new song, but last night had several. 

This profile/ride only had two big climbs and we really focused on riding the flats with control and consistency.  Keeping the heart rate at a constant 85% of the maximum, really helps to burn the calories and build an aerobic base for any new comers.

Warm up
Dynamite (CPR remix) - G.G.

Hills
Dare - Gorillaz

Running Hills
Blow - Ke$ha

Running Flats
Too Dramatic - Ra Ra Riot

Climb - standing for about 75% of the song, then seated for the last, tough minute
I Wanna Be Adored - The Stone Roses

Climb - maxing out the resitance while standing.  Really concentrate on using the whole leg to get the pedals around - pushing and pulling.
Sail - Awolnation

Running/Standing Flats - seated for about 2 minutes while gradually increasing resistance, standing to relieve the tension at the end.
What a Feeling (I'm Still In Love Club Mix) - Kelly Rowland - this song is over 8 minutes long!!!!!

Recovery/Hills
Crazy - Gnarls Barkley - since it is not over-played on the radio anymore, I thought it was time to add this fun song back.

Running Hills - exploding out to "3" 3x.
Crushcrushcrush - Paramore

Hills/Jumps - 4 count, moderate hill
Funhouse - P!nk

Fast Climb - intense!!!!!!!  Big gear, pace around 60-70rpms!!!!  Last chance for big calorie burn.
Going Under - Evanescence

Cool Down - it was super hot in the gym last night, so I extended the cool down for two songs.
Do as I Say Not as I Do - Ed Harcourt

Cool Down
I Will Possess Your Heart - Death Cab For Cutie

Wednesday, March 30, 2011

We need your vote please!!!

It is that time of year again when we get to vote for our local favorites in Saratoga!!!  I did my best to cast my vote to support our fellow small business owners in town.  Last year, an attorney from Albany won - lets keep it LOCAL this year!!  Vote for Gerard Amedio for attorney!!! 

http://www.saratoga.com/localschoice/

You have to fill out at least 15 categories for your vote to count.  If you aren't able to think of 15 answers, just comment below and I can help you fill in the blanks.

Every vote counts so please participate and pass this along!!!!  We were so close to winning last year.

Tuesday, March 29, 2011

Spin 3/28/11

I must have done a pretty good job on this ride last night because a few folks commented on it afterwards.  I try to use songs that I like, but I also adjust and add/delete songs to read the audience.  Job well done, self.  Okay, bragging aside, here is my ride (he,he).

Warm Up
Yeah 3x - Junior Torrey

Hills - alternating between seated and standing, while standing increase cadence and resistance
Blow - Ke$ha

Running/Standing Flats
Whipotage - DJ Lobsterdust

Running Hills - seated and standing
S&M - Rihanna - I used a little "play on words" saying to them that they need to find pleasure in the pain!

Hills
G6 Kids - DJ Lobsterdust

Running Hills - I asked them to keep their cadence around 75rpm, then explode out of the saddle to "3" and increase the resistance and cadence.
Circle the Drain - Katy Perry

Climb (I also gave them a quick recovery - first of the night!), super heavy, around 65-55 rpm
Volume - Trevor Hall

Running/Standing Flats
Sexy Chick - David Guetta

Sprints - start seated on a small hill, then explode out to "3" while adding in super heavy resistance, then down to the saddle to push fast for 20 seconds, 3x
Dr. Feelgood - Motley Crew

Recovery/Intervals
Message in a Bottle - Matisyahu

Running Hills
Chew Me Up and Spit Me Out - Cobra Starship

Cool Down
Cause We've Ended As Lovers - Jeff Beck
True - Will.I.Am

Monday, March 28, 2011

Your Questions, Answered.

I thought I would list out a few questions that I get asked frequently (AKA: FAQ's) before or after class.  Of course, these are mostly paraphrased.

Q: "What do you mean, when you say our resistance should be on a 5 out of 10?"
A:  My 1-10 scale is perceived exertion because each bikes resistance is different, as is every BODY on the bike.  A flat road is someplace between 1-3, hills are 4-7 or so and big old mountains are 8-10.  For me, a 9 is the toughest, steepest mountain I can climb.  A "9" to me feels like I can barely pedal, my legs are burning, I am breathing heavily.  A 9 to someone else may or may not feel the same way, which is why is it "perceived".  No, there are no numbers printed on the resistance knob to help you. : )

Q: "Why don't we just pedal fast with no resistance the entire time?  Wouldn't I burn more calories that way?"
A:  I could easily coach a class that is all flat roads and yes, you would burn calories doing that.  Heck, you burn calories reading this post!  But, spinning is supposed to simulate a realistic outdoor ride to build your aerobic base, strength and endurance.  In order to make that happen, the "road" is going to change from flat roads, hills, etc.  The most efficient way to burn the most calories in the shortest time period is to ALWAYS pedal with some kind of resistance and switch up your body position and pace.  For example - 125lb female, 32 years old, 60 minutes, no resistance, 90-110 rpms = ~340 calories burned.  125lb female, 32 years old, 60 minutes, various speeds and resistance = ~ 650 calories burned.

Q: "Is spinning/cycling appropriate for all levels of fitness"
A:  Absolutely!!!  It is the lowest impact cardio exercise out there.  Plus, the participant can choose their own pace and resistance.  If you are new, try to show up to class a little early so that the instructor can help you set up your bike and go over the basics.  We have fun, burn calories and it is totally judgment free.

Q: "Why do I run out of energy towards the middle of class?"
A:  Could that be because you hadn't eaten anything before class?  Could you be dehydrated?  I try to eat a snack of at least 100-200 calories about 30 minutes before class.  Complex carbs are usually my snack of choice because they give you a healthy burst of energy.  A 1/2 banana with peanut butter is great!  Make sure to drink plenty of water all day long before our big ride together.

If you have more questions, go ahead and ask away!

Friday, March 25, 2011

I need your help fellow Cycle Psycho's!!

Blogger has this neat little feature that allows me to see the "stats" of this blog.  As of today, I have had over 8,000 views!!!  Considering that I don't post daily, I think that is pretty darn good!!

If you are a regular lurker, come on out!  Become a follower, suggest some songs, ask questions, whatever!!

My goal is to have 100 followers by July 1st, so come on in!!!

To my existing followers, thank you again for your support and interaction.  Feel free to suggest my blog to friends that you might think would enjoy it.

Okay, blog pimping done!

TGIF!!

Wednesday, March 23, 2011

Ab-Solute Revolution 3-22-11, Cycling 5:30am and 5:30pm 3-23-11

I'm baaacckkkkk!!!!!!  Our vacation was so much fun and it was so great to feel the warm sunshine again.  I vowed not to even think about working out while we were away.  I managed to only gain 2-3 pounds, but I think that was mainly due to the excessive amount of sodium I was eating in the prepared foods and drinking buckets of beer may not have helped, ha,ha!!

(please note - cycling on 3-21-11 was a repeat of my 2-4-11 playlist)

A few songs were cut out for my 3-23 playlists, as those classes are only 50 minutes long.

Warm up
Yeah 3x - Junior Torrey

Running Flats
Who Dat Girl - Flo Rida (feat. Akon)

Running/Standing Flats
Boom Boom 2 - DJ's from Mars

Hills
Rope - Foo Fighters

Climb
Coming Home - P Diddy

Jumps - 4 count, 1 to 2, then 2 to 3, medium resistance
Jump Around Mashup - DJ Lobsterdust

Sprints - 3, about 25 seconds each, heavy resistance, 2 in the saddle, 1 out to 3
Witchcraft - Pendulum

Recovery/Climb - recovery for 1:30, then climbing on a heavy gear
Carry Out - Timbaland (feat. Justin Timberlake)

Running/Standing Flats
We R Who We R - Ke$ha

Running Hills - moderate resistance alternating from 1 to 3
New In Town - Little Boots

Running Hills - heavier resistance with short bursts of power at 3, increasing pace
Psycho - Puddle of Mudd

Jumps on a Hill
S&M - Rihanna - I love that she makes pain sound fun!  You can totally use that to motivate in class.

Climb
Power - Kanye West

Running Hills
Electric Feel - MGMT

Running Climb
What I Want - Daughtry - its only 2:49, so go all out to finish big!

Cool Down
Eyes without a Face - Billy Idol

Monday, March 7, 2011

Ab-solute Revolution 3/8 and Cycle 3/7

This will be my last blog post until I get back from vacation : )  I will try to bring back some sunshine for you all!!!

Warm Up
Human (Armin Van Buuren Club Mix) - The Killers

Hills
Rope - Foo Fighters

Running Flats
Report on the Floor - Marc Johnce

Running Hills
Awake and Alive - Skillet

Climb
Rocketeer - Far East Movement

Running Hills
Down and Out - Tantric

Running Flats
Acoustic Motorbike - Luka Bloom

Running Flats
Cry for You - September

Hills
Fantasies - Metric

Running Hills
Gold Girls Guns - Metric

Climb
Early Winter - Gwen Stefani

Cool Down
Mykonos - Fleet Foxes

Cycling 3/5/11

A few members had asked if I could do an all rock and roll themed class.  Their wish was my command!!

Warm up
Dreams - Cranberries

Hills
The Sex is Good - Saving Abel

Running Hills - transitioning from 1 to 3 with increases in resistance
Animal I Have Become - Three Days Grace

Running Flats - standing and seated, rpm's 90-110
Anna Molly - Incubus

Climb - super resistance!!!
Come Together - Aerosmith

Running Flats  - Climb at the end, the challenge was for them to keep a steady pace while gradually increasing resistance.  The song slows down at the end, so we went out to 3 and increased the gear.
The Catalyst - Linkin Park

Climb
Diary of Jane - Breaking Benjamin

Jumps on a Hill - active recovery
Elevation - U2

Climb
Highway to Hell - AC/DC

Sprints - 3 of them, super resistance, exploding out of the saddle, then back down to push for about 20 seconds each.
All My Life - Foo Fighters

Running Hills - big gear, fast pace, seated and standing at 3
S.E.X. - Nickelback

Hills/Running
Sweet Child O' Mine - Guns N' Roses

Running Hills - bursts of energy with quicker pace during chorus
Smells Like Teen Spirit - Nirvana

Fast Climb - tons of gear, fast!!!!!!!!!
More Human than Human - Rob Zombie

Cool Down
One - U2

Cool Down
Blackbird - The Beatles

My weekly workouts

Since Monday has come around AGAIN, I thought I would post my weekly roundup of workouts. Keep in mind, the past 6 or so weeks have not been typical, as I have been preparing for my Bodypump certification.

Sunday 2/27: taught one hour Bodypump for my video!!
Monday 2/28: 45 minutes Bodypump with the girls, taught 1 hour spin
Tuesday 3/1: taught Ab-solute revolution, 60 minutes spin, 15 minutes ab/core work
Wednesday 3/2: taught spin at 5:30am, one hour Bodypump, taught spin again at 5:30pm
Thursday 3/3: one hour bodypump, taught one hour spin
Friday 3/4: participated in one hour spin - soooo much fun to be the student again!!
Saturday 3/5: taught one hour spin
Sunday 3/6: one hour Bodypump
Monday 3/7: one hour Bodypump, teach one hour spin
Tuesday 3/8: teach Ab-solute Revolution
Wednesday 3/9: teach at 5:30am and 5:30pm spin
Thursday: OFF!!!!!!!!!!!!!
Friday: VACATION UNTIL MARCH 21ST!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Needless to say, my legs really need a vacation!!  I wish I had been able to do some yoga, but there just wasn't enough time in the day.  I also did not lift heavy on my own at all due to time constraints.

When I get back from vacation, I should be able to just teach my spin classes and do my own workouts for a while until I hear the results of my Bodypump video (4-12 weeks of waiting).

Friday, March 4, 2011

Cycling 3-2-11

I dug out some old tunes that I haven't used in a while for this ride.  Also, in an effort to keep things fresh for my "regulars", I have lots of running and faster paced movements in this ride.

Warm Up
Spotlight - Mute Math

Running Hills
Crystalised - the XX

Running Flats
Hey Baby - Pitbull

Hills
Deja Vu - Beyonce & Jay Z

Running Hills - heavy resistance
Handlebars - Flobots

Hills
Jesse 79 - DJ Lobsterdust

Endurance Run
Move for Me - Kaskade

Hills
Power to Change - unknown

Running Flats
We R Who We R - Ke$ha

Climb
Kick, Push - Lupe Fiasco

Cool Down
Mykonos - Fleet Foxes

Wednesday, March 2, 2011

It's in the mail!!!

As you might recall, a month ago I did a 3-day initial training for Bodypump.  After I passed that training (along with 2 of my pals), I had to shadow another instructor a few times and then eventually submit a video of me teaching an entire class on my own.  I had until April 23rd to get that done, but you know I was wayyyyy too impatient to wait that long!!  So, I practiced day and night for that entire month until I knew as much as I could know!!  I mean, I was listening to the music in the car, at work, you name it!  I must have watched the training DVD 50 times!

I shot the video on Sunday with the help of my lovely friends.  They were so supportive and energetic that I was able to perform at my absolute best!  I did make a few tiny errors, but I don't think it was anything that would make me receive a "fail" grade.

Now I just have to wait 4-12 weeks to hear the results.  I tell you one thing, I already got some GREAT results!  From me going through the routine over and over I have noticed that my body looks and feels more toned than ever before.  My arms, legs, back, shoulders - you name it!  Bodypump works!!

I will keep you guys informed of when I get my grade (um, that is if I pass!). 


Tuesday, March 1, 2011

Cycle 2-28-11 and Ab-solute Revolution 3-1-11

I know, I know, I am a huge blog slacker lately.  As they say on "Spartacus"; apologies.  Work as usual has been insane, so I have been neglecting you.  I am going to try my hardest to make sure I blog at least once more this week ::crosses fingers::.

This ride only had one large climb and the rest were either running hills or running flats.  I try to freshen up my routines every once in a while, so this was my opportunity to liven things up a bit.

On a side note, I find it hilarious that while trying to please everyone's different tastes in music genre's, I went from Metallica to J. Lo to Neil Young all in one playlist!

I will probably add a couple more songs for tonights Ab-solute Revolution, as this one is designed for a 50 minute class.

Warm Up
Black Light - Better than Ezra

Running Flats
Hello - Martin Solveig & Dragonette

Hills
Shut Up Now - DJ Lobsterdust

Running Hills
Indestructible - Disturbed

Running Flats
Who Dat Girl - Flo Rida feat. Akon (ps, the lyrics are NOT "she got boobies", its "she got groupies"!!!)

Climb
The Unforgiven II - Metallica

Running Flats
On the Floor - J.Lo feat Pitbull

Jumps on a Hill
Bottoms Up - Trey Songz feat. Nicki Minaj

Running Flats
Tonight (I'm Lovin' You) - Enrique Iglesias feat. Ludacris

Hills
Kick in the Teeth - Papa Roach

Running Hills
S.E.X. - Nickelback

Cool Down
Mykonos - Fleet Foxes

Cool Down
Old Man - Neil Young