Most interviews begin with an intro call where a potential guest and I discuss the process and I answer any questions they might have. Most of these calls are uneventful – but Gloria is not what you'd describe as leading an “uneventful” life. When I called her at the scheduled time she was breathless, having just rescued a stray dog from a busy highway. As she describe to me (in real time) how she was helping this poor, frighten dog into her car – I knew right away that I had found another Awesome Instructor!
Gloria was nominated by ICI/PRO member David Santiago. If that name sounds familiar it's because David was a past winner of our Ultimate Instructor Class Profile contest. You can hear his Racing With Pros Audio Profile here.
Please feel free to contact us to nominate an Awesome Instructor.
Here's David's nomination email:
Hi John,
I want to nominate Gloria Stover Lewis as an Awesome Indoor Cycling Instructor at the Y and for her endless volunteer work, especially with the “Girls on the Run” program held locally in NC.
Gloria started out as a regular student coming to IDC. All of the other teachers enjoyed having her in class. She is enthusiastic with boundless energy and has an outgoing winning personality. She is also a very strong cyclist and competed in several elite outdoor mountain bike races.
It did not take us teachers long to suggest she should become certified as an IDC instructor. We are always looking for talent. She eagerly agreed and become certified. She was a natural at it and now has huge followings at two YMCA locations. Her ability to combine challenging and fun profiles with fantastic music is among the best in the area.
Gloria is now certified to teach several classes:
– Indoor Cycling (of course)
– Jump pump and spin
– Boot Camp
– ABS
– INSANITY (I took this class once and it is now off my bucket list. Toughest workout I ever had.)
I am nominating her not only as an awesome indoor cycling teacher, but also for her volunteer and charity work with kids:
– Youth triathlon volunteer
– Ecvelo club at Cotton century ride and bike post trails race (volunteers with the youth part of mountain bike race)
– “Girls on the Run” program as both a dedicated Coach and Fundraiser requesting donations for kids who could not afford them (athletic cloths and shoes).
David Santiago
Girls on the Run is an incredible program supporting young girls from 3rd to 8th grades. It provides a safe and interactive way to learn about healthy living which includes an introduction and education on important topics such as goal setting, cooperation, healthy decision making, and self respect, while training for a 5k event. The innovative curriculum teaches girls to listen and open up while also encouraging them to commit to a healthy lifestyle and harness the inner strength that they possess. Their important mission is accomplished by giving girls the tools to make positive choices for a healthy body and mind, while reducing the many risks they face today.
Attached is a fairly long and informative video explaining the Girls on the Run Program from the Chicago area. If you have any questions about starting a program in your area, please email them at StartingGOTR@girlsontherun.org.
Listen to my interview with Gloria below.
Long time friend Suzelle Snowden from Fit Bodies, Inc sponsors our Awesome Instructor Award. Suzelle is providing a $500.00 certificate that Gloria and a guest can use toward an All-Inclusive Teaching Vacation at any one of 60 beautiful resorts in the Caribbean You can learn more about participating in these trips here.
Michael working hard during the Tour L'Etape on Mt. Baldy
Studio owner Michael Stadvec joins me to discuss his upcoming event – The Tour de Pier on the Manhattan Beach pier. You can hear more by listening to the Podcast below.
John and Jennifer,
Thanks for the opportunity to promote the Tour de Pier!
Several months ago a student and friend (they all become friends!), Jon Hirshberg, approached Fit On Studios with a goal of getting “hundred's of bikes” for a one-of-a-kind charity event here in Manhattan Beach on May 19th called the Tour de Pier ( www.tourdepier.com). Jon lost his father to pancreatic cancer over 15 years ago and he started the annual 5k/10k LA Cancer Challenge, which has helped the Hirshberg Foundation become the largest Pancreatic Cancer non-profit in the country. We immediately said “yes” and then quickly began wondering how the heck we were going to get “hundreds” of bikes (we have 40). Our first call was to our buddy, over at Studio Cycles, Jeff Wimmer. Jeff has supplied us all of our bikes and not only is he a master bike mechanic, he has a knack for filling his warehouse with new and used bikes that he ships all over the world. He quickly committed 100 and then we pressed and he upped it to 200 bikes! That gave us 240 and we pooled some resources and Spectrum Clubs committed to another 150 or more bikes from local clubs and the total has kept growing to over 400 bikes!
Personally, I love anything to do with cycling – indoors, outdoors, going around a track in circles, so that was an easy selling point, but what hits home is that during all of this, my mom was diagnosed with a stage 4 Glioblastoma brain tumor. We had not been strangers to the devastation of this disease as my wife's father has been battling liver cancer for over 6 years. My mom fought hard, but passed away earlier this year. The Tour de Pier has become even more personal for me and bringing awareness and money for research that is critical to beat this unforgiving disease.
All of the fundraising dollars will go directly to four worthy charities: Hirshberg Foundation for Pancreatic Cancer, Cancer Support Community of Redondo Beach, Livestrong and the Friendship Circle.We will also have a Kids Zone and a Health Expo with sponsors focused on promoting healthy living in kids and adults.
We have a quote on the wall in our studio that one of our favorite (ok, they are all favorites) students masterfully phrased that sums up not only what we strive for in our studio, but for this event and all others like it… “The Power of Shared Energy.” That is such a powerful statement, but even more powerful when put into practice. It is hard to describe to someone if they haven't experienced it first hand, but it is so true…it keeps us going when we want to quit, it fuels us when we are down, and it inspires us to give that energy back.
Guest post by Instructor & Studio Owner Pauline Geraci
According the Administration for Community Living (ACL), people 65-plus represented 12.4 percent of the population in the year 2000 but are expected to grow to be 19 percent of the population by 2030.
Let’s face it, we are not getting any younger. As we age, the more important it is for us to stay active. But the older we get, the harder it is activity becomes.
We start developing muscle and joint pains and other issues which we sometimes use as an excuse to become less physically active which in turn makes us more prone to injury and the aging process. What to do?
Indoor cycling meets many of our aging population’s needs. For starters, it is a great cardiovascular workout. The American College of Sports Medicine (ACSM) recommends that healthy adults ages 18-65 years old should participate in aerobic physical activity for a minimum of 30 minutes, five days per week or vigorous intensity, aerobic activity for a minimum of 20 minutes, three days per week.
An indoor cycling class will keep your heart rate up long enough to provide health benefits. A physical activity that includes continuous cardiovascular activity can help lower your risk of coronary artery disease, can help lower blood pressure and LDL cholesterol, and can help lower your overall resting heart rate.
As we age, we start to develop balance issues because of inactivity or inner ear problems. Maybe we have fallen once and now are afraid to do activities without relying on a walker or cane. You certainly don’t feel comfortable riding a bike outdoors. Indoor cycling eliminates your concerns with balance issues. Indoor cycling removes the element of risk and the fear of falling so you can experience its health benefits. A good cycling class allows you to go at your own pace and push yourself, yet feel safe and comfortable.
Another worry for seniors is finding a cardiovascular workout that is low to no impact. Indoor cycling offers a high intensity low impact workout. Many people who recently have recovered from orthopedic injuries turn to indoor cycling to help them get back on track.
Remember, as with all physical activity you are about to embark on, make sure you get clearance from your doctor. Indoor cycling, when done correctly, provides minimal impact on the hip, knee and ankle joints.
Because of the circular motion of riding a bike, your knees properly flex and extend, while avoiding the high impact pounding of other activities such as running or certain aerobic type classes.
Another issue of aging is age-related sarcopenia. People who are physically inactive can lose as much as 3-5 percent of their muscle mass per decade after age 30. Even if you are active, you still will experience some muscle loss.
A benefit of indoor cycling is increased muscular endurance. This refers to the ability of a muscle to continually and repeatedly exert force over an extended period of time. In an indoor cycling class, you pedal against resistance which increase the endurance of the leg muscles: legs, quadriceps, hamstrings, gluteus and even the calf muscles.
Working out these muscles also will help to strengthen the surrounding bones, tendons and ligaments which also help you with balance issues.
In turn, this increased strength means you’ll be able to perform your daily activities with greater ease.
Riding outdoors is great but there are safety and weather issues to contend with. You can’t make excuses about not working out because of the weather when you ride indoors. Indoor cycling also allows you to be free from concerns such as negligent motorists, narrow road shoulders, going downhill too fast and bike malfunctions (flat tires, loose chains, etc.).
It’s good to get outdoors and exercise whenever possible, but it’s also important to keep from putting yourself at unnecessary risk, especially at an age when each fall is a little harder to get up from than the last.
The ability to choose your own resistance also makes indoor cycling an ideal fitness class for seniors. On an outdoor ride, your resistance level is dependent on your surrounding terrain. On any given route in Sequim you will find inclines that you are not prepared to handle. You also may not feel challenged during an outdoor ride.
Indoor cycling will definitely challenge you! Indoor bikes come with resistance knobs. This allows you to raise or lower the intensity of the workout to meet your physical restraints and/or fitness goals.
Many people, not just seniors, would like to lose some weight. If your fitness goals include weight and/or fat loss, you’ve come to the right place.
According to spinning.com, you can burn anywhere between 400-600 calories per average 45-minute class.
Since it takes 3,500 calories to burn one pound of fat, just 5-8 indoor cycling classes, combined with a healthy diet can help you meet your New Year goals!
Unfortunately, it’s impossible to stop the aging process. But don’t let that excuse you from engaging in your favorite activities. Come and enjoy a safe and exhilarating workout experience at indoor cycling classes nearest to you!
Pauline Geraci is owner of Fit4Life Studio, 1245 W. Washington St., Sequim. See www.fit4lifesequim.com.
By Jennifer Lintz, Registered Dietitian Nutritionist and ICI/PRO Contributor
Have you ever not done something because you weren’t sure you could?
As instructors, I have a feeling many of us talk quite a bit about comfort zones (specifically, getting out of them) in our classes, but I often wonder … do we take our own advice?
I have seen Eleanor Roosevelt’s quotes on this topic numerous times, but I will admit, I never fully appreciated her words until I actually took them out for a test drive.
Two years ago, a dietetic intern of mine, Amanda, who is now a very close friend, asked me to do something with her called RAGNAR®. Ever heard of it? She told me a little bit about it, but all I processed was:
“You have to run a lot over two days. You will be in a van with 11 other people when you aren’t running. You probably will not sleep.”
I immediately thought “Why would anyone choose to do this?”
I told her I would pass, and thought “Whew. I’m off the hook.”
That was, of course, until she asked me to join her team again the next year.
She assured me it would be “life changing” and “the most fun I’ll ever have.” While I was not convinced it would be either of those things, I begrudgingly agreed to do it.
Our team of 12 – all women – was formed by the early part of 2014, and because many of us live in southeast Minnesota, we chose to do RAGNAR® Great River which starts in Winona, MN, and ends in Minneapolis, MN. Over August 13th and 14th, we would run just over 200 miles as a team. Each runner was assigned 3 legs of the route that ranged anywhere from 3 to 10 miles. Some of us ran during the day, others overnight. I was runner #2, which meant my first leg was 6.2 miles, the second 5.1, and the third 5.6.
Knowing we would be running in the dog days of August, I made sure to get plenty of training under my belt in the months leading up to RAGNAR®, sometimes running a few miles in the morning and later a few more at night. I did everything from steady state runs, to hill-repeats, speed work, tempo runs, cross training, and weight lifting to prepare.
As the event neared, I was feeling fairly confident about my ability to do the running part. My apprehension, I realized, stemmed mainly from knowing I would get virtually no sleep and have very little time to myself. I have long considered myself an introvert who requires plenty of rest, so both of these aspects of RAGNAR® made me nervous. I fully expected to be tired and grumpy when it was over.
Without sharing all of the details, I will tell you that I couldn't have been more wrong. Doing RAGNAR® was an incredible experience and just plain fun … and it wasn't because of the running. Sure, it was exciting to get a couple PRs, but the real value of RAGNAR®, for me, came down to the people and the camaraderie. Needless to say, we are already preparing for next year.
So, how does this tie into teaching indoor cycling? For starters, my self-talk during the training process and the weekend itself gave me fresh ideas for coaching in cycling classes. But, perhaps most importantly, it helped me truly understand what it means to get uncomfortable and why stretching our personal limits can be a beautiful thing. As someone who regularly encourages students to challenge themselves, I found it very valuable to practice what I preach off the bike.
For me, RAGNAR® was just the tip of the iceberg. I now have the beginnings of what I'm calling a “To Try” list; first up is Zumba (let's just say dancing is not one of my strengths). In all seriousness, it reminded me how important it is to be the student and get a taste of what it feels like to be a little nervous.
What would you do if you weren't apprehensive about it? Please feel free to share your experience.
A big THANK YOU to John and ICI/PRO who sponsored our team. Below are a few pictures from the weekend.
The start line at 6:00 a.m. Friday morning.
Community nap time at one of the big exchanges on Saturday afternoon.
I was just finishing my last leg of the race. Felt good!
It’s a given that different people come into our classes with different expectations, needs and goals. How can we as instructors/trainers accommodate their individual needs without alienating any single group?
Let’s take two hypothetical participants — Susan and Bob. They’re the same age, but Susan is interested primarily in weight management, arguably the most common fitness goal, while Bob is interested in getting stronger, fitter and faster on the bike because he rides outdoors frequently and races regularly. Can these two find happiness in the same indoor cycling class?
I’ve resolved this with a reasoning that works for me. First, I needed to define my professional role as I see it, which may differ from how the fitness industry sees it. As an instructor/trainer, my job is to create a situation and an environment in which members can experience the benefits of physical exercise, and nothing more. Which benefits these are will vary with the individual, and it’s important that I never assume what they could or should be.
Even though Susan tells me she wants to lose weight and Bob says he wants to race bicycles, I know from experience that what the members want is often far removed from what they need, regarding the benefits that training has to offer. Here’s an easy trap, though: I have to be careful not to presume to know what they need.
The goal-oriented approach to training has a built-in limitation. I have known many members who, after 10 years of trying to “get something” out of exercise (e.g., weight loss), were frustrated and disheartened. Maybe they had some limited success from time to time (that I even helped them achieve), but it didn’t last.
If a workout session has to produce a result, you have a paradigm for unhappiness. Instead, my current approach is to create a training session that allows a person to get whatever he/she needs from the workout without interference on my part. I keep in mind that the average member will not understand this approach right away, so the training has to be about something they can understand and offer them some fundamentals of training.
So I teach indoor cycling. This is because the bike has brought balance to my life. It has been a source of both hardship and delight, but the practice of cycling has made me happier. I look forward to riding my bike, whether indoors or out, every day.
I explain early on that I will ask them to ride as if they were riding a real bike outdoors because there are excellent reasons for everyone to train that way, no matter who they are: greater enjoyment of the class, for example, and good technique that will prevent them from wasting energy, so they can apply the energy to creating power. (The last point will clearly help Bob, but it helps Susan as well. The stronger the trainings make her, the more power she can generate, and the more calories she’ll burn.)
Now my job in class is simple: Teach the bike. Completely. Offer my students structured trainings that have helped me and never assume what they need. If it’s in my heart to lead a training on riding big gears in the hills, that’s what I do. What the students get, they get, and I don’t over- or underestimate my influence on it.
Sure, a student with a specific goal may need individual attention. If Susan really wants to lose weight, I can make recommendations and/or referrals. The same goes for Bob. My job as an educator is to show them how to modify what I teach — which is a valuable skill they can use in any class they may take in the future. I offer suggestions but recognize that this is their path. I can’t overshadow it with what I think they should do with, or gain from, their training. That’s not my job and would be a misuse of the trainer role.
You can learn more about participating in these trips here.
