Do Indoor Cycling Classes really need to be 45-60 minutes – to provide the health and fitness benefits expected by our participants?
Asked another way: If your studio offered classes that were shorter (say 30 minutes), while still just as effective as 3/4 or a full hour, could an “express class” attract people who feel time strapped?
Of course anytime you use the words “just as effective” smart Instructors are going to ask; “show me the research”!
Martin Gibala, Ph.D. is my guest, for this episode of the Podcast. Dr. Gibala has done the research (and I'm quoting from the back cover of his new book – The One Minute Workout) “As the world's foremost expert in high-intensity interval training, Martin Gibala has pioneered the study of new and remarkably time-efficient type of workout, making available the benefits of exercise in a fraction of the time.
Listen to our conversation in the Podcast below to learn more about the science of HIIT and how you could use this information to improve your classes and attract more participants.
Here's a short video featuring Martin Gibala, Ph. D.
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These days, everyone seems to know that sugar is bad news and should be avoided.
Sometimes I feel as if I’ve heard every possible question about it, but a few sugar questions pop up over and over again. Here are 3 of them.
– If I quit sugar, will I have to do it forever?
No nutrition question is ever wrong or out of bounds. But this one is asked from the person’s current sugar mindset.
For someone who’s hooked on sugar, just thinking about giving it up is scary. That’s probably because any sugar addict knows that cravings and symptoms are likely to occur if and when they try to do without it.
The idea of going without sugar forever seems even worse — not only scary, but also impossible and dismal. How can life be worth living without sugar?
Here’s the good news. What’s true about giving up sugar is things change. Often a lot.
Once you’re past the addiction, for example, other foods start to taste different — better. Really. It is possible to enjoy the delicious flavors of foods that aren’t sweet when you’re no longer hooked on wanting everything to taste sweet.
Here’s another change. After going without sugar for a while (think several months, rather than just a few days) you may be able to taste a little bit without experiencing any relapse.
The bad news might be that it won’t be possible to go back to eating the “bad old way” without rekindling the sugar addiction. But since that ‘bad old way’ may have caused the health, mood or focus problems that made you decide to quit sugar, how bad is it really to let it go?
– Aren’t all foods okay in moderation?
Not everyone can achieve moderation around certain foods.
In the same way that some people can drink alcohol in moderation while others can’t, some people can open a candy bar, take a bite, and leave the rest on the desk for days — till they decide to take a second bite. Obviously, that’s moderation.
Not everyone can do that. For a sugar addict, a bite of a candy bar is all too likely to lead to repetition — another bite, then another, then another. It’s also likely to lead to another candy bar — or some other sugary food, such as the cookies in the office break room that day.
– Can I still have agave, maple syrup, honey, or dark chocolate?
I call this the “loophole” question.
It takes other forms, too. Some clients have asked me if it’s okay to take weekends off from their food program.
Clever (sneakier?) clients have asked if it’s okay to take weekends off from logging their food intake. I guess they think I won’t realize they’re trying to give themselves room to eat whatever junk strikes their fancy, while keeping no record of any of it for me to review.
If you’re looking for loopholes, you’re probably still in the powerful grip of sugar.
I recommend making a commitment to yourself — dull, unsexy and arduous as that may sound — to quit and stick with it.
What’s great is how you’ll feel once you’ve taken the plunge. Once your health improves — along with your medical tests, your skin, your mental clarity, and your moods — the junk will seem less important.
In fact, you may wonder how you ever let sugar take control of your appetite, your moods and your life in the first place.
Or why you ever resisted getting rid of it!
Are you thinking about quitting sugar but feeling a bit scared? Do you think you might need help? Perfect, because that’s what I do. Just visit www.FoodAddictionSolutions.com/Coaching and request your free Food Breakthrough session. Find out how easy it can be to make a few changes that get you on the right path — and how easy it is to stay on it!
What if you could get inside the minds of your students? It’s common to hear compliments from your regulars about what you are doing well, but what about the students who come once and decide never to return? So far, we have explored the importance of preparation, and welcoming every student. This week, we'll consider the need for tact and professionalism, even when the complaint is valid.
Imagine that you are unpacking your gym bag after class. There is a note sitting on top. It says…
Dear Instructor,
Let me start by saying that I am a workout junkie. I have tried every kind of exercise and class there is: running, yoga, Cross Fit, Personal Training, kickboxing to just name a few. And, you know, of all the types of workouts I've tried, indoor cycling here at this club is my all-time favorite. I love it here. The team is fantastic and I enjoy every instructor and every class. Everyone is unique and provides something a little bit different, so I get a well-rounded routine by coming throughout the week. Not many places can offer that.
But I have to ask you a question — do you like it here? I can tell that you are passionate about teaching and cycling. I appreciate that you put a lot of effort into your classes and I'm impressed that you seem quite knowledgeable about riding. But it seems that you can't stand this place. The things I have heard you say about the other instructors and the management here are really unnerving. Sometimes you complain about little stuff that would probably annoy me too, like the fan or the mic being busted. That's not so awful. But it is awful when you speak badly of the other teachers. In fact, I really do not like it when you go off on my favorite instructor. She has so much energy and excitement! I really look forward to her classes and I think your comments are out of line. I understand what you said about jumps and I agree that she does them kind of fast. But don't you think you'd be better off telling her privately what you think is wrong instead of trashing her to your students? That is so unprofessional! And it makes you look really petty to complain that the other instructors teach stuff you don't like. If you are so educated, why don't you just tell them instead of making us feel like jerks for liking their classes? Why would they even be teaching here if they were as terrible as you say they are? Have you even taken one of their classes to know whether this stuff is as bad as you think?
You really are a good instructor and I would hate to see you lose your support by focusing on the wrong stuff. I hope you'll take this as it was meant – to help you see that no one is going to listen to you as long as you are bad-mouthing others, especially if they happen to like the other instructor better. It doesn't matter how smart you are if you are being self-righteous when you do it.
Sincerely,
Diplomatic Debbie
Have you ever been one of the characters in this scenario? Is it ever okay to speak negatively about your employer or another instructor to your students? If you were the director at this club and learned of this situation, would you have anything to say to the instructor or the student?
What if you could get inside the minds of your students? It’s common to hear compliments from your regulars about what you are doing well, but what about the students who come once and decide never to return? Last week, we explored the importance of preparation, which opened up a great discussion about our responsibilities and how much is too much to expect of the instructor. This week, we'll examine a different type of rider and a different type of issue.
Imagine that you are unpacking your gym bag after class. There is a note sitting on top. It says…
Dear Cycle Instructor,
Hi. My name is Emily. I came to your class last week – the one where you played that great Rihanna remix and had us do those really hard intervals. My legs are still shaky that class was so hard! I'd never done any kind of cycling before. It was cool. I loved your music and I thought class was fun. But, I dunno, I just really felt left out of the whole thing. Do I have to come more times before I feel like I belong? I guess I was sitting kind of towards the back, but that was because I didn't want anyone to watch me make a fool of myself. Was I so far in the corner you couldn't see me or something? You gave shout outs to everybody in the front row. They are probably your friends. Plus, you didn't even know my name, so I guess you couldn't. At one point you came over and gave a high-five to that kind-of heavy lady. She was doing a good job – it was cool that you cheered her on. I think that would have been great to get a high five from you. I mean, you are really motivating and everyone likes your class. I can see why they do. You are intimidating, but in a good way, especially when you said you were watching the athletes to be sure they don't cheat. I'm no athlete, that's for sure. Maybe that is why you skipped over me? I promise I was doing the best I could. I just really had no idea what I was doing.
So, I'm not sure whether or not I will come back. I'll probably give it another try, because it was fun. If I do, though, it would be so great if you could, you know, say hello or something. I mean, not anything huge or anything. You don't even have to like be my friend or whatever, I mean obviously we aren't friends yet, but just, I guess a little acknowledgement would be good. Just a “hey” or whatever. I guess what I am asking is, could you please help me feel welcome?
Thanks for considering,
Invisible Emily
How would you respond to Emily? What advice do you have for this instructor?
My friend Sally Edward is looking for a National Club Sales Manager. Her HEARTZONES Display Training system is becoming very popular – they're closing in on 400 schools using the Heart Zones System.
The Heart Zones products and services target a wide spectrum of end users, from competitive athletes to everyday health-seekers. Heart Zones’ offerings will help people seeking weight loss, renewed levels of energy, sports performance, and emotional fitness results. In the last two years, Heart Zones has transformed itself into a fitness technology company with wearable technologies coupled with its patented training methodology to create its first hero product, the Heart Zones System. The Heart Zones System is a group fitness technology designed to motivate users to get fit using wearable sensors, real-time data feedback, and custom reporting and assessment to tailor programs specifically to the needs of each individual.
