by John | Jun 7, 2015 | Instructor Tech Help, iTunes, Latest News, Music, Spotify
What's it going to be? iTunes or Spotify in the future?
Apple's big announcement is supposed to be tomorrow – when they launch the iTunes (or whatever they decide to call it) streaming service! I can't wait to see what they're offering and learn if I'll be switching away from Spotify anytime soon.
There's a bunch of industry press asking if there is anything Apple could offer in an App, that would be an improvement over the Spotify App so many of us enjoy. Tweek this or that feature maybe, but there are many who feel Spotify has broken the code on streaming music.
Could Apple improve how we deliver music in our classes?
Apple doesn't do “Me Too” products or services. If you'll excuse the pun here. They do Apple… or they go home 🙂 Seeing how dominate Spotify has become in streaming – the company is valued at $8 Billion – I have a hard time believing Apple would make a half hearted attempt to compete.
Then there's the pride issue here. Apple revolutionized the digital music industry back in the 2000's. They've sat on their hands while Spotify, Deezer and Pandora are taking serious bites out of Apple's revenues. My prognostication is that Apple will roll out something very cool tomorrow. I can't wait to try it, learn it and then teach everyone how to use it in their classes!
by John | Jun 5, 2015 | Engage Your Students, KEEPING IT FUN, Music, Spotify
Now that it's summer, I like to transition from serious > to fun classes. Not sure exactly why… maybe because when it's cold and dark in the morning, I tend to think if we can't be outdoors we might as well be training with focus.
Summer, on the other hand, causes me to lighten up and try to be more entertaining and fun. Here's a few tracks that I'll be using in the coming weeks.[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge']
Not sure where I found this but I remember I Shazamed it the instant I heard it. There's a nice 30 second finish you might use as a final sprint.
I know I heard T-Shirt Weather when I was at American Eagle Outfitters last week.
I'm going to set the mood for my next class with this fun remix – I can't help smiling listening to it 🙂 Doesn't this sound free and easy? You might also use it as an aerobic transition between a pair of intervals.
Here's the MP3 to download Right Click > Save As.[/wlm_private]
Podcast: Play in new window | Download
by Joan Kent | Jun 1, 2015 | Engage Your Students, Health and Wellness
Recently, a client who very seldom gets sick and who is typically quite vigilant about her nutrition told me she got a respiratory infection. This brief post describes what she learned from not sticking with her nutrition guidelines and is meant to be a caution for anyone who finds value in it.
Apparently, while the client was feeling quite under the weather, she simply stopped paying attention to her usual, healthful diet. One evening, after a day of less attentive eating — nothing actually junky — she noticed that she felt, in her words, “absolutely terrible.” She assumed that her health had taken a turn for the worse, until she reflected on how her “food day” had gone.
Throughout that day, she had eaten almost no protein and lots of starchy carbs. It was then that she remembered how insulin-triggering carbs affect inflammation: they trigger series 2 prostaglandins.
What Are Prostaglandins?
As outlined in a previous post, prostaglandins are short-lived, hormone-like chemicals. They’re released by cells and travel through the interstitial fluid to neighboring target cells. Prostaglandins regulate many cellular functions and come in 3 types. All types are derived from foods (specific fatty acids), and depend on enzymes for their formation.
What Insulin Does
Insulin changes the enzymes that act on the fats we eat. When we eat high quantities of insulin-triggering foods (usually carbs) — or when we eat insulin-triggering carbs by themselves — the enzymes shift in the direction that brings on series 2 prostaglandin formation.
Type 2 prostaglandins promote pain and inflammation, while types 1 and 3 work in the opposite direction and can reduce both pain and inflammation.
We Can Fix Things With Food
Fortunately, the client was pro-active enough to go back to her usual diet of mostly vegetables, along with protein and moderate quantities of complex carbs and healthful fats. She started noticing that she felt better within several hours.
This advice could fit right in with the “No Days Off” message from several months ago. Mainly, I hope it serves as a helpful message for your students, if they ever get sick.
by Joan Kent | May 26, 2015 | Engage Your Students, Health and Wellness, Master Instructor Blog
As a nutritionist, I find that my food is under scrutiny all the time. Recently, I attended a weeklong seminar that had nothing to do with nutrition, but my food was still scrutinized.
Every morning started with a different fitness activity. Afterward, the instructor gave us breakfast guidelines, recommending that we eat just fruit “because it’s easy to digest.”
I know better than to start my day with a plate of sugar, so I went to the buffet and put together a meal that was appropriate for me.
Because this will be relevant in a moment, here was my breakfast:[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge'] spinach, walnuts and a poached egg. The buffet didn’t have poached eggs alone; they were part of the eggs Benedict. But I simply eat around unwanted foods, so I ate the egg and left the English muffin and Canadian bacon on my plate. No sauce.
A woman in the seminar walked over to my table and said I wasn’t complying with the fitness instructor’s guidelines. She pointed her finger at each item on my plate, one at a time, and criticized it. This happened while I was still eating my meal.
If you’re thinking it was inappropriate for her to do that, I agree. Perhaps to my discredit, I objected to her behavior, and explained my objection to the fitness instructor’s guidelines to start the day with sugar.
What can we take from this? (Other than not to criticize other people’s food while they’re eating!)
– Know your nutrition needs. These may be different from your likes. Know what you need to thrive and feel good. Seek out those foods, no matter what.
– Don’t let other people’s guidelines steer you away from the foods you know are best for you. The myth that fruit is healthful persists. Many people still have no idea that fructose — the sugar in fruit — is arguably the most unhealthful sugar. Stay with what works for you, no matter what.
– Navigate a buffet carefully to find what you need, especially vegetables. I found the spinach for my breakfast at the omelet station. Diced tomatoes and mushrooms were also there. If there are no salads, a burrito station can provide lettuce, tomatoes, peppers and more. You get the idea. Find vegetables, no matter what.
– Know how to find what you need on a restaurant menu. Friends laugh at me because my meals “always look the same.” They do: protein, vegetables, complex starch, healthful fat. Do I care if my friends laugh? Absolutely not. I just want the meal I want — and have learned to create it, no matter what.
For example, I’ve ordered two salads for my main course when the menu offered nothing better. In the south, I’ve ordered fried chicken and scraped off the breading with my fork. Keep your needs in mind and forget the rest — including the House Specialty! It’s frequently a high-fat, sauce-laden extravaganza that might make you feel ill afterward.
– Pay attention to how you feel after a meal — both good and bad. If everyone else felt good after a meal but you didn’t, that food wasn’t for you. If you felt great, try to duplicate that meal as closely as possible at other times and places.
– Remember your protein needs above all. Keep it as lean as possible. The fitness instructor told us protein is overrated — but he knew nothing about foods and brain chemistry.
If you’re a sugar addict who’s trying to stay away from sugar, protein is key. It will help you survive and thrive as you give up sugar. If you need to carry envelopes of protein powder with you, do it. I’ve done that many times. Get your protein, no matter what.
– Don’t worry about the opinions of others. You deserve to eat right and feel good. No matter what![/wlm_private]
by John | May 24, 2015 | KEEPING IT FUN, Latest News
Nichelle Hines. Cycle House's CRO (Chief Ride Officer) — image credit la.racked.com/
You might want to set your TiVo – so you don't miss seeing how Hollywood portrays what goes on behind the scenes at an Indoor Cycling studio.
“Hollywood Cycle” — Tuesday, July 7 at 10:00pm ET/PT
The new E! series, “Hollywood Cycle,” is a never before seen look inside the uber-popular, highly competitive world of indoor cycling at LA’s Cycle House. The series follows the “ride or die” lives of high profile instructors, along with three up-and-coming trainees, whose strong, driven personalities often clash both in their professional and personal lives. While the instructors struggle to keep their sweaty, dark rooms full, their loyal riders ferociously compete for attention and mixing business with pleasure is always tempting. Viewers will also be introduced to Cycle House management who constantly vie for authority and power. E!’s new hour-long, six episode series, “Hollywood Cycle,” is a raw and real look inside one of today’s hottest, most competitive fitness crazes.
You might remember how we assisted in finding participants for this show. I'm not sure if any of the dozens who applied were selected. we'll just need to wait and see.
One question comes to mind…
Will our participants, who watch this show, ever look at us the same again?
by John | May 21, 2015 | Big Box Instructor, Instructor Training, iTunes, iTunes & Spotify Training, Latest News, Spotify
Spotify had a big announcement yesterday > sounds like they're going directly after iTunes with a confidence that really surprises me. After all, we're talking about Apple here – the company with the largest market value of any company on earth. Kind of like my four pound Yorkie Maxx attacking our neighbor's German Shepherd!
Good for them 🙂
Streaming music service Spotify has announced new features including adding podcasts and video; music that adapts to the listener’s running pace; and the promise of smarter abilities to serve the right playlists for the time of day, activity and habits of the user.
The company’s launch event in New York on Wednesday, helmed by its chief executive Daniel Ek, offered some deeper clues about how Spotify is evolving, and the key challenges it faces as it aims to grow beyond its current 60 million active users, of whom 15 million pay for the service.
Spotify is biting back at Apple
Recent months have seen a wave of stories about Apple’s supposed backroom machinations with music labels, encouraging them to clamp down on Spotify’s free, unlimited streaming service — which in turn would boost the prospects for Apple’s upcoming relaunch of its Beats Music. Read the rest here.
https://youtu.be/N_tsgbQt42Q
How do I get the ICI/PRO podcast on Spotify?
With many of us spending more and more time on Spotify, and away from iTunes, being able to cue up one of our latest episodes on Spotify would be awesome. So while I await my update signal from Spotify's server, I thought I would look into how I submit the Indoor Cycle Instructor Podcast to the new podcast offering from Spotify.
Here's what I found. With iTunes, Stitcher or any other Podcast service, publishers like ICI/PRO submit a link to the show RSS feed – here's mine http://feeds.feedburner.com/IndoorCycleFreePodcast – and this feed tells iTunes what episodes are available and when there's a new one, ready to be downloaded. It appears that Spotify is using the Panoply podcast network as the source for their on demand audio content.
So stay tuned. I'll make an announcement ASAP. Oh, for the last few of you who haven't yet, Spotify has an intro offer to upgrade to premium: $0.99 for three months.
