Here is the 3rd post of my new “The Power of 3 – Keep it Simple and Progress” profile feature on ICI/Pro. My goal with these profiles is to show how easy it can be to create just one profile every 3 weeks and with some subtle changes in riding position, RPM, interval and recovery duration as well as a new playlist each week theses workouts will “feel” different but the similarity of each ride will help class participants increase their fitness in a scientifically proven way.
This week I reduced the rest in the main sets and added two more 1 minute max efforts.
[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']
Trainer Road Profile (If you're Trainer Road Member join my Team to get this and all profiles)
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]
On April 10th I attended a “Cycle 360” certification workshop at Colorado Athletic Club Monaco in Denver, Colorado. Wellbridge, the parent company of Colorado Athletic Club, has seen the huge success of programs like Soul Cycle, Flywheel and Full Psycle and decided to create a “Rhythm” style class of their own in an attempt to create a boutique cycling studio experience inside a big box club. Cycle 360 is a total-body indoor cycling class that combines cardio and strength conditioning that is meticulously choreographed to the music. This type of class is way out of my comfort zone!
I'm a degreed and certified personal trainer with over 25 years of fitness experience and a Master Educator for Stages Indoor Cycling, I'm the “Power Guy”, the “Technical Instructor”, I choose music for “energy” not choreography. So, I decided to go into this training with an open mind and challenged myself to figure out how I could make this style of class work with my skill set and teaching approach.
When I arrived at CAC Monaco for this 3 hour workshop I was surprised to see it was “sold out”, 35 instructors had given up their Saturday afternoon to be part of this new program. I was also amazed by the “energy” and “buzz” throughout the room, these instructors were excited to be part of something new and cutting edge. I've been managing, training and teaching in large “big box” facilities for most of my fitness career and I am always frustrated with their inability to adapt or adopt new fitness trends in a timely manner. I'm so tired of hearing, “It's not in the budget for this year” or “Our members don't like change”! I got the feeling that the instructor staff at CAC appreciated the fact that the management saw there was a need to adapt their programming and moved on it quickly.
After some quick introductions we transitioned into a 45 minute Master Class which consisted of a Warmup, Cycle Section, Strength Section (Biceps, Shoulders and Triceps), a second Cycle Section followed by a second Strength Section (Push-ups and Core) and a Cool Down. The cycling sections were choreographed to the music and had a Johnny G feel to them, with some jumps, runs, and music mapping. The strength sections were done with light dumb bells and to my horror to the beat of the music. I'm an indoor cycling instructor, not a Step instructor, a 32 beat count means absolutely nothing to me. This 32 beat count stuff was going to take some getting used to, but it wasn't too bad. With all the talk about how dangerous weights on the bike are I was expecting CAC to have an ambulance waiting in the parking lot, but all 35 of us made it through the class without dislocating our shoulders, blowing out our backs or needing to schedule ACL surgery and we had a great time using the bike as our exercise tool.
After a short break we got back together and went over how to put together a Cycle 360 class profile. We went over the class design, suggested weight exercises and spent a lot of time on music theory. We were taught that every class should follow the same structure of ; Warmup, Cycle Section 1, Strength Section 1 (Biceps, Shoulders, Triceps), Cycle Section 2, Strength Section 2 (Push-ups and Core) and a Cool- Down. We then went over some strength exercises that can be done on the bike. I'm not a fan of weights on the bike, but I did appreciate that all the exercises taught were very simple and, I felt, safe to be done on the bike. This was followed by a music theory lesson. We discussed the structor of a song ; Introduction, Verse, Chorus and Bridge and how choreograph movements to each part. I found this very informative, most instructors already use music this way but don't understand the theory behind it.
We then broke up into small groups and each group designed a Cycle Section and Strength Section to be taught to the whole group. Every group did a great job taking what we learned in the last 2 hours and demonstrating it to everyone, it also gave us all some teaching ideas to take to our first class. I was pleasantly surprised to see how many exceptional instructors are working at Colorado Athletic Club. I also realized that there is a whole other world of instruction out there. I use metrics like heart rate, watts and revolutions per minute to motivate and get the most out of my class participants there are many other instructors that use the magic of the music and movement to motivate their classes. I would like to find a way to bridge that gap so participants can have the fun of a Rhythm class and the effectiveness of a power based class, I think we could call it a “Power Party!”
Every workshop I have ever attended has given me new ideas and made me reconsider the way I teach. I'm always looking for ways to improve and change, sometimes things don't work and I throw them out sometimes things “stick” and they become part of my new teaching style. Ever since the Cycle 360 workshop I have been listening to music in a whole new way, trying to pick out the Introduction, Verse, Chorus and Bridge of every song I hear and methodically putting together a playlist and choreography for my first Cycle 360 class. Then I heard DJ Scott Melker's, The Melker Project 3 and it all fell into place.
Scott is a world renowned DJ and was Music Director for Flywheel Sports between 2010 and 2014, he knows music AND indoor cycling. Scott has been working on a new project called ADHD Radio where he releases a new 45 minute set every 2 weeks. ADHD is the perfect way to describe Scott's DJ style, he is constantly mixing and overlaying every known music genre in a style that just works. I have found that Scott's mixing style works perfectly with the “Rhythm” style indoor cycling classes that are popular today. With a new song being mixed in ever 30-40 seconds it's easy for instructor and participant to hear and feel the music and energy change.
When I first heard The Melker Project 3 I immediately knew it would work for me. The only problem was there was ALOT of language that would not go over well in the clubs that I teach in. If you work in a club where anything goes then use the original, it's awesome! I, on the other hand had to use my very limited DJ skills to try to cut out the bad and mix together the good. I think I did an okay job, but you can definitely hear the difference between my mixing ability and Scott's. I hope Scott isn't offended that I had to chop up his work, I absolutely respect an artist's vision, this was a situation where I felt this mix was so good that I wanted to share any part of it that I could with my class.
[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']
As you can see I did not put together a profile for this mix because there is no need for one. My recommendation is to come up with 2 or 3 variables and cycle through them with every song change. One example of what I've used is to start seated with a RPM of 80-100, then transition to seated with a RPM of 60-80 then transition to standing with an RPM of 60-80 and repeat for as long as you want (the clean version of the song is 23 minutes long), I usually go for about 10 minutes. Another example would be to simply alternate between seated and standing riding with every song change for your chosen interval length. You could also have participants spin up with every song change; start at 80 rpm, increase to 90 rpm, then 110 rpm and start over for the length of the interval. I'm lucky enough to teach with power, I'll have my class set a wattage goal for each interval and have them keep their wattage in that range throughout the interval no matter what position or cadence.
The Melker Project 3 (Clean), to download Right Click > Save As / Save Target As to download. Open in iTunes and then you'll see this in your Spotify Local File folder.
The Melker Project 3 (Original), to download Right Click > Save As / Save Target As to download. Open in iTunes and then you'll see this in your Spotify Local File folder.
Recording of me teaching this ADHD set in a class on a Spinner Blade Ion, Right Click > Save As / Save Target As to download on PC or Download Linked File As on Mac. Open in iTunes and then you'll see this in your Spotify Local File folder.
I've been using this mix and ADHD teaching style for one of my class sets for the last 2 weeks and a very interesting thing has happened. First, people love it and secondly people are able to average a much higher wattage when they are changing positions every 30-40 seconds than when holding a position for 8-10 minutes. Something to think about.[/wlm_private]
Caffeine is a drug that can be used in appropriate ways, so it has definite value. This post covers a few uses of caffeine.[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']
Ergogenic Aid
Much has been written about the ergogenic benefits of caffeine, particularly for endurance athletes, so it’s unnecessary to go into detail here.
Bottom line, caffeine can help athletes work harder and generate more power, often without feeling the extra effort. They may not even realize they’re putting out more effort, although the power increase could be as much as 3%.
It’s a good idea to get accustomed to caffeine in training before using it during a performance event, whatever that may be. My advice has always been, “No surprises on race day.”
Know how caffeine affects you and how much you can safely consume without upsetting your stomach or causing anxiety, irritability, high heart rate, or insomnia.
Brain Chem and Caffeine
When we drink coffee or tea, caffeine occupies the brain receptors that are normally occupied by adenosine. Adenosine inhibits the release of dopamine and norepinephrine — two brain alertness chemicals — to prevent an over-release of them.
When caffeine ‘takes over’ the adenosine receptor, adenosine can’t inhibit dopamine and norepinephrine, so those two chemicals are disinhibited. We feel alert and may notice improvements in memory, mood, energy, reaction time and general cognitive function.
Protein can also make us feel alert.
Why Do We Need Protein When We Can Just Drink Coffee?
The two mechanisms of action are completely different. While caffeine uses (and eventually depletes) stored brain levels of dopamine and norepinephrine, protein provides the amino acids that the brain uses to make more. The amino acids are tyrosine and phenylalanine.
If you haven’t been eating much protein for a while, you might find yourself drinking more coffee. Or you might discover that you get less effect from any caffeine you have because brain stores are already depleted.
On the other hand, if you systematically and consistently eat more protein foods, you might find you don’t need or want as much coffee or tea because your brain keeps making — and releasing — dopamine and norepinephrine.
(Sleep restores dopamine, too, but that’s a separate topic.)
Health Benefits of Coffee and Tea
Recent research has shown beneficial effects of coffee consumption. Coffee contains antioxidants and has been found to reduce the risk of type 2 diabetes, endometrial cancer, skin melanoma, multiple sclerosis, Alzheimer’s, and heart disease.
The benefits of green tea have long been known. It contains powerful antioxidants, can reduce anxiety, and can improve dental health. Like coffee, it may also reduce the risk of Alzheimer’s, type 2 diabetes, heart disease, certain cancers, and Parkinson’s.
Caffeine As a Pain Reliever
It’s less frequently mentioned, but relieving pain could be considered another benefit of caffeine. Norepinephrine and dopamine both trigger an analgesic effect. Plenty of potent pain-killing substances are available, but caffeine could be seen as a more natural pain reliever, especially in light of the health benefits listed above.
Unsweetened Is Better
Do I need to mention that sugar could reverse most of the beneficial effects covered in this post? Limit fancy coffees with exotic names. Sticking with the basics is a healthier choice.[/wlm_private]
Life Time Fitness is hiring! If you've always wanted to teach Indoor Cycling or Group Fitness, at one of their 100+ beautiful upper-end big box clubs, this is could be your big chance 🙂
They (LTF) are all about member experience. The equipment (awesome sound system/twin big-screens for video + FreeMotion S11.9 Indoor Cycles with power) and their studios are fantastic. Their pay is respectable and you aren't forced to use music that's provided for you like at LA Fitness.
What should you do?
First, so you know, I know LTF 🙂 I'm lucky to live smack dab in the middle of four Life Time locations – with regularly scheduled Indoor Cycling classes with them since 2008.
#1 Read through these articles. We've helped dozens of Instructors get hired by Life Time
Our Mission is to provide an Educational, Entertaining, Friendly and Inviting, Functional and Innovative experience of uncompromising quality that meets the health and fitness needs of the entire family.
Don't take knowing this mission statement lightly – it's not optional. YOU WILL BE ASKED TO RECITE IT AS PART OF ANY AUDITION.
#3 Go to your local club location and find the the sign that looks like the image at the top of this page. It will include information about the audition schedule, name of the Dept Head running the auditions, etc…
NOTE: Some locations might not have immediate openings, but I wouldn't let that stop you from attending and showing your stuff!
#4 I'm big on taking bold action, so I'd recommend finding a way to meet with the Group Fitness Dept Head, before the audition day, in person > if at all possible. You might ask the front desk if he/she is available right now.
If yes, then introduce yourself and expressing your enthusiasm for being part of her/his Instructor team. Ask an open ended question like; “what can I do to prepare for the audition?” and then listen. Now isn't the time to sell yourself… unless you are asked a specific question. Be respectful of their time and say so; “I know you're a very busy person, my objective to let you know who I am and that I'm very excited for the audition on ___________ and look forward to seeing you again then.
That's it, unless she/he appears to have more time for you. Be very careful not to ask anything beyond advice.
If no, ask when would be the best time to call and what number. They work crazy hours, so I'd call at different times until they answer – I wouldn't suggest leaving a message or emailing. Call until you get through. Tell them about your interest in teaching for them (again, NO SELLING) and then ask if you could meet them for two minutes to introduce yourself in person. Give two very specific days & times – DO NOT ASK; “what would be a good time to meet?” Busy people hate it when they're asked that… but they love when you give them a solid time that they can easily say yes/no to. Then follow the above.
No worries > they'll train you! Life Time realises that they need to develop/train people passionate about fitness, to become Instructors, through their Life Time Academy.
Group Fitness Instructor Training Overview
The Life Time Academy Professional Fitness Specialist program provides a unique educational experience of on-line, in classroom and hands-on learning, integrated with practical experiences that prepare graduates to succeed as a Professional Fitness Specialist in their respective area of emphasis.
The emphasis of the Group Fitness Instructor Program provides a quality educational experience that prepares graduates to succeed in the area of group fitness instruction, whether they are new to the industry or expanding their skills.
Topics covered in the Life Time Academy Group Fitness Instructor Training (GFIT) 50-hour program meet or exceed all the required standards set forth by the American Council on Exercise to achieve certification as well as the practical skills to lead a best-in-class group fitness experience.
With an 8-week curriculum, totaling 50 contact hours, the instructor-led coursework consists of approximately 30 hours of online study (reading, videos, activities, assignments and quizzes), 16 hours of in-club lab class time and 4 hours of practicum.
Curriculum includes:
Exercise Science Foundations
Essentials of Group Fitness
If you don't have a certification, I would ask the GFDH during your intro meeting for their advice for getting your training. LTF has multiple workshops throughout the year where you can receive the training you need.
Good luck and let me know when you're successfully on the schedule!
Was it just me, or did that last Instructor never make eye contact with you, either?
Amy and I were both participating at a teach-back assessment a few months ago, for Life Time's new Evolution Signature Indoor Cycling format. There was a handful of Instructors trying out and we all assumed the role as a “participant”, while we waited our turn on the Instructor bike.
It wasn't only you John, was Amy's response. That guy looked everywhere but directly at me… At first it was a little weird – his focus kept switching from the floor > ceiling and then at alternating walls on either side of the room. After a while I felt kind of dismissed,by how he seemed to purposefully avoid directly looking at me 🙁
Amy and I discussed our experiences with the guy, in the car on our way home. We both felt like he had all the right words = technically he sounded like he knew what he should be saying. But he had ZERO connection with his riders. Now I know this was probably an extreme example, but;
How effective are you at making eye contact with your riders?
If I came to your class, would you look at me?
Would I see you making eye contact with others in a meaningful way?
Take a moment and reflect back on your last class. How many people do you remember connecting with?[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']
Johnny G is a master at connecting with his audience of riders. Watch this short segment of him presenting. Pay particular attention to how he scans the faces in the room.
Make connections the objective of your class
I've featured presentation coach Alexa Fischer here in the past because she is a master communicator. She has a new blog post that expands on the video below, where she explains:
For me, winning over your audience has nothing to do with seeing everyone in their birthday suits. It has everything to do with making a genuine connection, in the exact same way you would when you meet a new friend in a cafe. In today’s video, I share my surefire strategies for keeping my audience engaged.
As the late, great Maya Angelou said, “I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.”
The same is true for when you are on stage.
Click here to see Alexa's other video > and by all means, join her email list. She's sending out good stuff every week that I find very helpful.
Look up here at Me… not the video!
If you frequently play video in your classes, you're probably creating a connection problem with your participants. They are focused on the big screens, not you. For some of your members that will be OK for you to be an unseen narrator, while they watch what's happening on the video.
But many riders won't. They need you to make them feel important, if only for an instant, where you connect and flash them a quick smile or some other acknowledgment.
Random thought: does it make sense to whiten your teeth? Would your smile be more impactful, especially to those riding way in the back, if it was whiter/brighter?
So how do you get people to pay attention, so you can connect with them, when you're playing a video?
Check your lighting.
Maybe it was because I was a little self conscience, but early in my teaching career I wouldn't turn on the stage spotlights. I normally kept the studio lights down low. But over time (and watching other Instructors teach in the same room) I learned that I retained people's attention longer, if they could see me clearly. Having two focal points in the room, #1 the screen(s) and #2 YOU, should help direct your riders attention.
Make a change
Did you see how Johnny G maintained the room's attention, by asking them to sit up? How about suggesting in your next class, “this is a good time for a water break / toweling off.” Then watch what happens. Catch people following your lead and reaffirm those who do with a nod or a tip of your water bottle.
Ask questions
It's very natural for people to turn toward the person asking a question. Why? I think we instinctively do this to try and gather more information. I feel open ended questions (can't be a Yes/No response) work best. If you really want to get eyes up on you, ask a question that references something that needs to been seen to be understood and then point/demonstrate without giving any additional cues until you have their eyes-forward. Maybe something like; is your pedal stroke smooth like this? Then demonstrate the action while scanning the faces of the room for recognition.
Bring up the room lights
If you have a really dark studio, bring up the room lights for the cool down. It's here when you can really try to connect with each rider – or – try and develop a surrogate; have everyone turn, face each other and congratulate their neighbor!
