Strategies for protecting the health of your Mac or PC computer, from the malware know as CryptoLocker, isn't really much different from what you do to protect your personal health; you're careful with what you consume and have some insurance in place for when you get sick. As a fitness professional, you depend on your body to earn some or all of your income. If it breaks you're screwed. Your Dept Head will only except you teaching off the bike for so long, before deciding to replace you.
You are also very dependent on your computer for managing your music and communicating through email and social media – so if it fails you have a similar problem.
In case you haven't heard, CryptoLocker is a nasty piece of malware (virus) that can infect your computer – YES, Mac users are just as susceptible as PC owners. CryptoLocker encrypts (scrambles) your files so they can't be opened… ever…by even the NSA… unless you send the hacker $300.00 for the key to unlock the encrypt files.
However, there are trojans out there that have surprising and nasty behaviours like encrypting your files with a password you don’t have and demanding money to unlock them. This kind of malware is not new but over the past 18 months it has become significantly more prevalent and the malware authors have written significantly more clever and scary versions.
This kind of malware is now all over the web and your chances of running in to it and being exploited are uncomfortably high. Some of the more widespread examples such as CryptoLocker even include a count down timer which claims if you don’t pay them $300 in 72 hours they will delete the key file so that your data is lost forever. Malware like this is growing more scary day by day including the ability to encrypt all your data but also to spread over the network and hit other systems.
You can search in vain for a solution, but there is no know remedy to recover your encrypted files if you get infected. Well except bypaying the ransom demanded by the hacker – yes, believe it or not, these are honest hackers. Most do send you the encryption key after they receive your $300.00.
Preventing CryptoLocker – don't click that link!
As scary as it sounds, any link you click could install the CryptoLocker virus (or other malware) on your computer. The trick is not clicking that infection link in the first place. The primary places you find those links is in SPAM email and garbage websites offering free nonsense; games, software and (wait for it) FREE MUSIC DOWNLOADS. Don't go there and you're 50% guaranteed that you won't have to send that $300.00 to recover your 10,000 songs in iTunes.
Long time readers have heard me implore you to use strong passwords for your email accounts. NOTE: you must have listened because I'm seeing far fewer SPAM emails, sent from hacked accounts. CryptoLocker doesn't get installed in your computer by hacking your email, no, but the SPAM emails going to all your friends in your contact list. Most people have learned to ignore an email that says; “Hi there. I saw your picture on facebook and think you're cute. Click this link to see pictures of me!” But a few haven't.
But what if I am infected?
Beyond sending the $300.00, the only known option is to completely wipe your computer clean / restore to factory settings and restore from a backup that predates the infection. If your last manual backup was two years ago – then that's what you'll have to work from. Sorry, there is no other solution 🙁
If you're using an automatic backup service to the cloud; Carbonite, TimeMachine, Windows Backup, etc… you're in luck. All of those services have multiple restore points – you can go back in time to before you were infected, and recover those old, encrypted files. But only after you've first wiped your computer clean so the files you re-import aren't reinfected.
I copied this from Carbonite's help page that explains:
Restoring a previous version of a file lets you correct any accidental changes.
Each day a file is backed up, Carbonite maintains a version of that file.
You can view up to 12 versions of a file to restore (depending on how many times the file was backed up and how long ago it was backed up).
You can restore a file you have deleted from your computer hard drive (as long as the file was deleted within the last 30 days).
Charles (Spook) Hilgartner teaching his class at InSync Cycle
It began as the dream of many Instructors – starting your own fitness business. Charles (Spook) Hilgartner made his dream real by opening the first dedicated indoor cycling studio in the Baltimore Metropolitan area. It was very sad to hear that InSync Cycle Studio closed.
On a personal note:
For the past three years, I have enjoyed the challenge of creating and operating InSync. I have had the pleasure and privilege of meeting and greeting hundreds of riders and making some special friends.This, I will really miss.
But what happened in the studio, during class was really incredible. We have had the best instructors! Their teaching skills and unique styles, music and personalities created an amazing cycling environment that all of us have enjoyed. I thank them for that.
It’s the combination, of instructors and dedicated riders, that has made InSync Cycle Studio a pretty good place to ride.
Some of Spook's Instructors created this very touching video as a good-by.
http://youtu.be/N54Y-N9gJkg
I've known Spook since before InSync and appreciated his agreement to be interviewed on the Podcast. Our intent is to help other existing (and potential) cycling studio owners. We discuss his thoughts and feelings about what he did right… and what he did wrong.
Two main points surfaced during our conversation:
Spook's experiences reinforced the absolute importance of having quality Instructors + a bench of available substitutes.
He feels he would have benefited by having a partner with complimentary skills to his.
I wasn't previously aware of this regulatory issue > Depending on your studio's pricing model, your state or city may require you to secure bonding to protect customers who purchase ride cards with future expiration dates. Spook explains this need for bonding during the interview.
Looking for a used studio sound system? You can contact Spook 444-722-5433 or Spook@indoorcycleinstructor.com
What I've described as the “SoulCycle Effect” appears to have caused a nice jump in the starting rate for IC Instructors. At many new boutique studios, the $50 – $75 per class rate advertised is the starting base pay rate. Consistently fill the room and the added $'s per-head incentives you'll receive could push your pay to $125.00 or more per class. Teach just six classes a week and you'll be making $15,000 to $37,500 a year… for a part-time job.
I don't know about you, but that's real money to me!
Big Box Clubs are feeling the labor pinch
Large health clubs are sensing competitive pressure from small/boutique fitness studios and it scares them. Not only are they losing customers, they're also watching their best Instructors walk out the door to join a startup down the street.
How do I know this? Because it was a common theme voiced by multiple club owners and equipment distributors I spoke with last month at IHRSA.
Which is a 180° flip from six or so years ago. That's when the small/boutique studio boom was ramping up. Then a fitness entrepreneur's primary strategy was differenciation. What can I do to be different from the local Big Box? Now it's the owner's and managers of these same large fitness clubs asking the same thing – LOL!
If it's been awhile, you're probably due a raise
If it's been a few years since your last review, now is probably as good a time as any to ask for an increase in your per-class rate.
Do a little research to learn what other studios near you are offering. It wouldn't hurt to graph out your class attendance and possibly list all of the times you agreed to sub other Instructors classes – so you can demonstrate your value to the business. Then be brave, schedule an appointment and politely ask for a raise. Unless you're a real flub, or there's no other option where you can teach, your current employer will want to retain your services = will want to keep you satisfied and offer you some additional $$$.
If that doesn't work – you can always check indoorcyclinginstructorjobs.com to find a studio who would love to have you on their team 🙂
Some of us aren't comfortable hearing our own voice.
Do you remember hearing the sound of your amplified or recorded voice for the first time? After recording 240 interviews I have learned that many (if not most) Instructors don't like to hear themselves speak. I'll include myself in that group. Over time we get used to it, but unconsciously you may have the tendency to try and minimize your level of exposure; i.e. you reduce the volume of your mic.
Think about it for a minute. Anytime you find yourself in a situation where you don't feel comfortable, where you feel exposed and may think; Oh my gosh, I'm completely naked, standing here for the whole world to see and be laughed at for my Love Handles… Your first reaction is to cover up. Right?
I re-read this post, Can you hear me OK? and thought; “I wonder if some Instructors unconsciously keep their mic volume down?”
I don't know the answer and I am interested in your thoughts.
Are you OK hearing yourself speak through an amplified system?
Have you at anytime felt a lack of comfort hearing yourself?
If so, have you become more comfortable hearing yourself over time?
No more hunting for new music or counting out cues to develop your ride profile. Here is your ready to ride profile for a fully choreographed ride, that can be displayed from your phone, or printed out onto cue cards for your class. This ride is timed out, down to the second, to make your life as easy as possible!
I did a ton of traveling this past year. Visiting studios where I've been brought in to troubleshoot issues, attended multiple conferences (IDEA/IHRSA/WSSC) and I have lost count of how many dozens of classes I've taken as a participant in 2014.
When I take a class, as a consultant or participant, I pay attention to things many other's don't. Take for example Instructor cues directed at correcting form/position/techniques… they almost always come at the very beginning of class, during her/his initial introduction – never to be heard again.
Which is exactly the wrong time IMO > let me explain why.
Think about the last time you walked into a party, an important meeting or a new class at school. There's a good chance that you were consciously aware of your body language as you entered the room, right?
You want to project confidence, so you stand up straight and tall and walk with purposeful steps. Your chin is lifted and your gaze is focused across the room, not (hopefully) down at your feet.
Perfectly natural as most of us want to make a good first impression, when we meet with new or important people.
When we sit down in these situations, we tend to stay near the front edge of the chair. We smile and continue to display strong, erect posture while seated, that is as long as we stay focused on it.
Conversation requires us to concentrate on things other than what we look like. Over time we may tend to relax. When we do, we will start to soften our posture, drop our head & shoulders, slide back into the chair and slump slightly, rounding our once flat backs.
The same process occurs to the participants in your class.
The start of class is an exciting time for your participants. Riders maybe looking around at who's riding near them or watching the Instructor. Some will feel a touch of insecurity (how do I look on this bike?) that causes them to “preen” a bit when they realise others are doing the same and casting a critical eye on them as well.
In your next class watch for this, if you haven't noticed it already. You might see a few checking themselves out in the mirrors. Others are focused on the rider in front of them, as they try to appear disinterested – but many are and their body language gives them away. The first words you speak may cause a few to sit up a little straighter. Right now your class doesn't need any direction on form/position/technique.
Everything come crumbling down
I have to smile thinking back on family dinners when I was young. My dad was a stickler about not slouching at the table; “sit up Mac!” – my nickname – was a less than gentle reminder. It never came at the beginning when I was focused on looking like I was in the military, rather at some point later in the meal when I'd lost focus, interest, or was simply bored with the whole ordeal.
So when should you be cueing form/position/technique?
When you see that your class needs it. Pay attention to everyone during the recoveries. Are they reasserting themselves on the bike? Watch and you'll see this with many of your outdoor cyclists, as they gather themselves back after a hard effort. There's a lot of unspoken peer-pressure in a group ride and many cyclists have learned to fight through the fatigue and at least appear strong to those around them.
When you observe dropped heads, shoulders, elbows or rounded backs, this could be your cue to jump off and walk the room. I know for me personally, when the instructor is walking near me I will self-asses my form without them saying a word.
This is getting long so I'll save; When it is time to cue form/position/technique – what should I say?until next week.
