As a followup to my original article; save money on your smart phone with savelovegive.com, I received a call from Anthony, a very nice representative at Verizon Wireless, in response to the email request sent on my behalf from savelovegive.com.
Anthony told me that he's been seeing and responding to a lot of similar savelovegive.com requests.
Dear John,
It was a pleasure speaking with you today. I am very glad that I was able to provide you with information regarding switching to the Share Everything plan. I was able to process your request to switch to the 4 GB plan and it will become effective on February 8, 2013. Also, if you are interested in making money on your old Verizon Wireless devices, you can go to www.verizonwireless.com/tradein and appraise your old phone to see how much you can receive from us for it. You will also have the option to donate your old device to HopeLine and help victims of domestic violence.
Thank you for being the best part of Verizon Wireless. Have a great day and I hope that you enjoy the rest of your weekend.
Sincerely,
Anthony
Verizon Wireless Customer Service
It turned out that we had a data plan that was larger than we needed or were using. The net result is that I'll save $8 a month. Not a lot but as I explained Amy keeps close watch on these things. It can't hurt for you to check your billing to confirm that you are spending the minimal amount for your wireless service. It could surprise you.
P.S. I did go back and donate the entire $102.00 to The Seven Bar Foundation. I'm confident that the will put it to better use than I will 🙂
The only attribute better to possess than that of being an encourager, is being an honest one. Honestly, it’s true!
I like to think that most people are honest, but sorry to say, that is simply not the case. Although I still like to believe it. J
In a world full of silicone, pleather, faux, knock-off this and a nip and tuck off that…it’s no wonder that the act of simply being real is considered rare and therefore, valuable. People are hungry for the truth; whether they like to admit it or not. Of course, they won’t admit it, because most people are afraid. That is why they are dishonest. And usually it’s with him or herself more than anyone else. So this is going to be the focus of what I share with you today. But before I do, is it acceptable for me to be completely honest with you about this issue? Is a little tough love O.K.? Can you handle the truth?
If you desire to be the Instructor (Inspirer), as well as PERSON, that your students (and others) cannot wait to see again, then you must look at yourself openly and honestly. I like to think of this as our time (noticed I said, “our”…because we all need this) to be naked and unashamed!
Years ago I started writing a 12-Step Program for healthy people to keep them that way. After unknowingly attending a Narcotic’s Anonymous meeting, I discovered this remarkable thing called “12 Steps”. I was absolutely inspired and on a mission to discover a 12-Step Program that I could also be a part of. Since I was told that I would need to have a drug or alcohol addiction, or have a family member who did, in order to attend N.A. or A.A. meetings regularly.
I searched, but didn’t find anything available. So I began a journey to discover what the 12 steps would look like for someone who desired to “make healthy their habit”. Let’s face it; 12-Step Programs are designed to keep people from falling off the wagon. So what’s available to a healthy individual who gets stressed out, busy, etc. and they find themselves eating horribly and not exercising…”falling off the wagon” of great health?
The good news is, I now KNOW the 12-Steps to do just that. And these steps are tried and true; because they have taken me through some of the deepest valleys of my life, while staying “on the wagon” of great health and WELLTH. I share these steps in my book, Dr. Shannon Knows…The 12 Steps for Wellthy People. Quite simply, it’s how to make healthy your habit.
Through many of my own experiences (some intensely painful) I realized that the first step in being our best is facing our fears. I call it, “Exposing Yourself”. It’s when you truly ask yourself, “What am I afraid of?” and you answer with honesty and courage. From there the process of wonderment takes over as you dare to wonder, “What if?” However, it’s the kind of “What if?” moment that leads you to being your best. Not worrying…just like all the rest.
Imagine what you and your life would be like if you were the best in the world? Perhaps it’s being an Olympic gold medalist, national titleholder or the best instructor, associate, employee or boss. Or maybe, just maybe, it’s being the best YOU that you can be. This is the revelation I had one day as I was imagining what it would be like to be the best in the world at something. I thought, “Hey, how about being the World’s Best ME!” What would that look like?
So what’s standing in your way? Who is standing in your way? What are you afraid of? When was the last time you looked in the mirror and gave honest (and loving) feedback to the person standing in front of you? Or do you see things as you would in a funhouse (usually not so fun) mirror? Are you seeing distortion, blown out of proportion, too fat, too thin, and certainly not a true reflection of the person you really are?
Are you ready (and willing) to see the truth?
Now we are really starting to get to the “not so easy to talk about” stuff. But remember in the beginning when I asked if it was O.K.? I thought I heard everyone say, “YES”! So here it goes…
Are you honest? Come on, this is not the time to candy-coat anything. Perhaps you have been candy-coating so many things in your life that you are gaining weight. Sometimes people (you or your students) gain weight not because of what they (or you) are eating, but what’s eating them (or you)!
Seriously, this is a huge issue and no cycling class is going to change this unless you lead from a place of loving honesty. Both with your students and your self!
People seem to lie about everything! From their weight, to their excuses, to their reasons for this or that, or simply why they are where they are. It’s always everyone else’s fault or is it?
One of my past coaches used to say, “Excuses are like toilets. We all have them and they all stink!” Years ago I realized that if my failures are someone else’s fault, then my successes will be too. In that moment I realized that no one besides me would be responsible for my successes or my failures. When we own our mistakes, we can own our successes.
Are you honest with yourself about you, your life, your passions, and your desires? Do you honor your commitments with others, as well as yourself? Do you keep your word? Do you show up when you say you’re going to show up? Or do you make excuses for your lack of integrity? Are you lovingly honest with your students? Are you worthy of their trust? Are you worthy of YOUR trust?
Remember that a trustworthy messenger brings healing. That’s right, and whether you’re a doctor or an instructor, we are all teachers. Those who come to us are seeking something. You can be the one who delivers it to them, even if you never say a word! They will feel (and heal) better just by being in your presence. Honesty and integrity have an unforgettable presence, because they are qualities that are highly productive and attractive.
As I said before, people (you and your students) are hungry for the truth. Make sure that you honor your words to yourself and your students, think the best and speak the truth.
Live what you believe and reflect the truth that is within you! If you don’t like what you are seeing, then it’s time to take a deep look at your “truths”. What do you believe? How is it working for you? (These are two of the most profound questions you can ask yourself.) YOU CAN DO IT! And remember to be kind and encouraging when you do.
Honest self-awareness and authenticity are the keys to your success (health, happiness, WELLTH) in every area of your life. And they will be the core of what makes (and keeps) you the Instructor (Inspirer) that your students (and you) can’t wait to see again!
Saw this posted on Facebook and just had to share it. The author, Victoria, is a triathlete, runner and fashion blogger at alltheshoesfit.com – she's also a raving fan of GRIT Cycle in Costa Mesa, California.
TOP 10 SIGNS YOU’RE ADDICTED TO YOUR SPIN CLASS
You plan your entire week around the spin class schedule.
You’ve lost interest in designer clothing and shoes and are suddenly obsessed with seeking out the latest “on trend” spin leggings.
The mere thought of your favorite instructor switching schedules, going on vacation or (god forbid) leaving, throws you into a tail spin.
Whenever you hear a new song you immediately categorize it by BPM and if it would be a sprint, climb, or push and tap song.
You'll find the rest of Victoria's 10 signs you are addicted here.
GRIT Cycle was a project of Barbara Hoots from Indoor Cycle Design. One of owners is Marisa Wayne, daughter of The Duke – actor John Wayne. I haven't been there myself, but the place sounds like it incorporates Barbara's usual attention to detail – described here in an earlier post from Victoria:
These guys did it right from the moment of conception to the day they opened the doors and they continue to do it right. Nothing is an afterthought. Every attention to detail has been carefully planned and executed. The saddle room (more about the name later) has wide sliding glass doors that open to a deck with lounge furniture where you can bask in the sun before or after class. You may be temporarily blinded to the fact that you are about to work your ass off and think you are at a resort in Palm Springs, the only thing missing being the pool.
Notice that these are custom painted Schwinn Performance AC Indoor Cycles and the Instructor bike on the stage is a unique color.
4/1/16 update – not an April Fools joke, rather I'm re-publishing this today to help a friend with this issue.
I heard a very disturbing story this morning, from a regular in my 6:00am class.
What follows is a sad example of what happens when an Instructor isn't the leader in the class and tolerates disruptive behavior by one or more members.
Member: Did you hear what happened yesterday? I'm really curious what will happen tomorrow.
Me: No… what happened, tell me.
Member: It was total anarchy. The guy behind me completely lost it. I guess he couldn't take her non-stop talking anymore and yelled, SHUT THE F*** UP at the women who was riding two places to his right, while she was talking loudly on her phone.
Me: Wait, she was on her phone… in the middle of class?
Member: Yeah, she had on hand covering her ear and was talking really loudly in a conversation that seemed to go on forever. A number of us gave the instructor pleading looks to ask her to do something. She just shrugged her shoulders with a “I can't do anything” look.
Me: That's crazy.
Member: That was only the beginning.What happened next was complete chaos. People started yelling at each other. It's was almost like the people who come to focus and really work hard were empowered by that guy expressing his frustrations with the talkers. They'd also had had enough and many joined in to support him. I couldn't believe all this was happening…
I can believe it. Our riders pay a lot of money to be members. They're also polite people who tend to sit quietly, even though internally they're seething inside, being forced to endure frequent (in some classes constant) disruptions, when all they want is to listen to the music and work hard. I've been told by members, on multiple occasions, that they appreciate how I try to keep disruptions to a minimum.
I can also understand how, for some Instructors, it is difficult to be the leader and impose order on his/her class. Indoor Cycling classes are supposed to be a fun experience – not a contentious time when we need to act more like a strict parent, than a personable, fitness Instructor.
Thinking back, I don't remember “Leadership Skills” being included in any of the certification programs I've taken. Which I feel is a mistake. It's my belief that learning to be the leader in your class is the most important role you have in your studio – especially for new Instructors and a critical skill for anyone teaching in a Big Box studio with a large & diverse membership.
Understanding that many Instructors aren't natural “leaders” I have written a bunch of articles that I hope will explain; WHY your class needs you to be the leader, signs that some in class don't accept and/or respect your leadership, and what you can do to assert your proper role – even if you haven't in the past.
There’s a recurring issue that keeps popping up on Facebook and Pedal-On forum:
Does anyone have a suggestion about to do about the consistent talkers in my classes? They’re really disruptive, but I don’t what to offend anyone. What should I do?
So if in one instance people are disrespecting you and the other’s in your class by talking, but in a different situation they wouldn’t, the obvious question to ask is WHY? Why do people act disrespectfully?
The whole concept of why people do what they do is fascinating to me. Back in 2011 I introduced you to the concept of Start with WHY and that it’s important to understand WHY you are doing what you do… and WHY some of your participants do what they do.
Because I work in different fitness environments, I see different approaches to health and fitness.
In one gym, the equipment and the personal trainers focus almost entirely on strength training. Cardio is secondary, and done while watching TV — with that level of intensity, and that level of discipline. Stretching is often skipped.
In gyms with classes, cardio may become the focus. Strength training may become secondary, and flexibility may be limited to a few stretches at the end of the class.
How’s This For ‘Old School’ Thinking?
I’ve always advocated full fitness programs that include C-V, strength, and flexibility work. This post will cover cardio programs.
The benefits of cardiovascular work are familiar:
– enhanced tidal volume, air to lungs
– greater blood volume
– greater stroke volume, blood ejected by the heart per beat
– expanded capillary network
– greater size and density of mitochondria
– improved sensitivity of muscle to insulin
– enhanced free fatty acid oxidation to spare muscle glycogen.
Moderate to moderately high cardio training feels great, is excellent for recovery days, and can be enjoyable, thus self-perpetuating.
Benefits of HIIT
Higher intensity work can also improve most of the factors in the above list, along with a few others. The benefits of alternating HIIT with moderate to moderately high cardio are considerable.
High-intensity training has been shown to increase HDL-cholesterol and decrease blood pressure.
HIIT offers a greater post-exercise metabolic boost than moderate cardio, and that can help reduce body fat.
Regular HIIT improves tolerance to high-intensity work and promotes faster recovery through more efficient removal of metabolic waste.
The human growth hormone and insulin-like growth factor stimulated by interval work can enhance muscle volume and definition.
Finally, the ability to do more work in less time may make it possible to maintain training when time is short.
And There’s Cross-Training
Varying activities may offer additional benefits on a localized muscular level. Cross-training can give overworked muscles a needed rest, while keeping the cardio work consistent.
Not every change of activity represents true cross-training, however. That’s one reason I’ve always been a huge fan of Kranking®.
Most cardio relies on the legs — and typically the same muscles — while the Krankcycle® gives the legs a complete rest. Adding Kranking workouts regularly allows training intensity to remain extremely high on the days of complete leg rest — and raises the overall workload throughout the workout week.
That last point combines cross-training and HIIT perfectly. It’s the best of both worlds.
My recommendation: Start nagging your fitness facility to buy a few Krankcycles. They typically don’t know the benefits, so they don’t have any.
What About Training Formats?
One way to incorporate different training formats is to focus 3-4 times a week on “serious” longer cardio, while incorporating 2-3 shorter workouts of high-intensity intervals. If you’re cross-training on the Krankcycle, the number of high-intensity workouts is up to you. Even daily might not be a problem.
Important note: Contrary to common belief, “cardio” is not necessarily easy. As I’ve covered in previous posts, well-trained individuals — both athletes and fitness enthusiasts — can go hard AND long.
Looking in a different direction, taking a class that “sounds” the same every day, week after week, may fail to offer variety. I’ve known good instructors with extremely limited teaching repertoires. Does every class include those “Come on, kill yourself!” comments? Is every class a ride through imaginary terrain, but never a real training? Would adding a different instructor occasionally — or a different type of class — work better for you?
Perhaps a future post can cover the benefits of both strength and flexibility work. I’ve long been an advocate of Active-Isolation Stretching (AIS) and weight lifting.
The older I get, the more important each of the 3 aspects of fitness feels.
The “Barn” as it's affectionately known, is run by first time business owner / Instructor Karen Casler. Karen shares with us a number of the secrets of her success in the interview below:
Her total focus on customer service.
Using technology effectively.
Offering a diverse mix of classes to reach the broadest audience.
Recruiting and retaining instructors.
Some Instructors don't fit – what to do next…
Not all customers fit either…
Studio details:
CB Cyclebarn 372 Camino de Estrella San Clemente, CA 92672
(949)303-3112 Email: karen@cbcyclebarn.com
Indoor Cycles: FreeMotion S11.9 with Carbon belt drive
In class display system of rider performance metrics: Performance IQ
Listen to Karen's interview below or and have every new episode delivered straight to your portable device.
