by John | Feb 12, 2015 | Best Practices, Latest News, Master Instructor Blog, Your Fitness Business
I had an awesome phone call from the Better Business Bureau (BBB) today. The nice man told me that because of our sterling (we've never had a complaint) reputation, the BBB had upgraded our company's rating to A+… their highest rating 🙂
Like many other business, our actual name (Deep Breath In, LLC) is different from how we are known publicly – indoorcycleinstructor.com and ICI/PRO. The only place you'd see our name is on your credit card statement – which has to be listed as Deep Breath In, LLC vs. ICI/PRO. This has, at times, created some confusion; “honey, what's this charge on our credit card from Deep Breath In, LLC?”
Of course that wasn't the only reason why he called – the BBB offers a special “Accreditation” (which would remove the “This Business is not BBB Accredited” notification) for an annual fee of $490.00. I thanked him for recognising that we take very good care of our ICI/PRO members, but I would pass on the additional expense.
You can see our company's A+ rating here.
Is your business BBB Accredited? I don't know for sure, but I'll bet that it's more important for higher ticket products or services. I am curious to know if you feel it's worth the $500.00 a year cost.
by John | Feb 7, 2015 | Big Box Instructor, Engage Your Students, KEEPING IT FUN, Master Instructor Blog, Music
Yep, I'm teaching another class where we're using weights!
I'm pretty excited. I'm subbing a Cycle Sculpt class tomorrow! Cycle Sculpt is a branded class format at Life Time Fitness, designed to attract the crowd who would be interested in a SoulCycle like class. This won't be my first time teaching this format – a little over a year ago I had the privilege and wrote about my experience here.
This class format has been evolving. Instead of using weights/bands while on the bikes, now we split the class up into two groups; half ride while the other half completes Boot Camp style circuit training on the floor.
It's like herding cats
Yesterday I discussed with Kadi (it's her class) how she conducted the class. She explained that it can get a little chaotic with so many people moving around the room – she typically has ~50 people. “Give each group a simple objective that they can complete on their own” was her advice, along with doing my best to keep everyone smoothly moving and focused.
As a side note I will be interested to see how many people I recognise. My previous experience was that most of the participants were completely unknown = they don't come to regular cycling classes.
I'm all about self-directed work. So I created the simple profile below and I'm (pretty)confident everyone will be able to follow it successfully 🙂
[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']
Here's my Spotify Playlist John's 2/8 Cycle Sculpt Playlist
John's 2/8 Cycle Sculpt Class
Klingande — Punga Warmup
Flo Rida — Good Feeling – Bingo Players Remix Openers
I'm doing a pretty normal warm up with a series of accelerations during the second track.
A.R. Rahman — Bobbleheads Life Time calls these a Reset = not a real recovery, but a reduced effort ridden to a short fun track.
Avicii — Heart Upon My Sleeve 3:30 Best Effort (this class will still incorporate Power/Watts) that starts one minute into the song. Here's where everyone can observe their PTP.
Jens Buchert — Crypton Recover and discover Base Watts – the wattage that has you working just above “Chatty” (early part of Zone 3 HR using a 5 Zone system).
Each track that follows is about five minutes long. The “On” (riding) group will directed to complete these distances each time they're on the bike:
- Men ride 1.5 miles (at 20 mph this should take about 4:30)
- Women ride 1 mile
- Then complete the segment at “Base Watts” If you get Chatty that means you're not working as hard as you've been assigned.
Ellie Goulding — Salt Skin – Alex Metric Remix While they're riding, the “Off” group will be performing the following with an offer to modify if necessary:
- 15 Squat Presses with dumbbells
- 15 Pushups
- 15 V-Ups
- Repeat until time's up
Paul van Dyk feat. Starkillers Everyone switches
Bastille — Pompeii – Audien Remix First Group – 2nd set
- 8 Lunge each side with dumbbells
- 15 Bicep Arm Curls
- 15 Triceps Kickback
- 20 Bicycles each side
- Repeat until time's up
Hilary Duff — Reach Out – Remix Everyone switches
Blue Stahli — Kill Me Every Time First group, 3rd set
- 10 Jump Squats
- 10 Reverse Flys
- 1 minute plank
- Repeat
Living Colour — Cult Of Personality Everyone switches
Sunday On Weed — You Can't Hide (Cet Merlin Mix) – Cet Merlin Mix Big Finish – repeat Best Effort or something else, depending on how they look 🙂
I'll let you know how it goes!
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by John | Jan 21, 2015 | Best Practices, Engage Your Students, Instructor Training, Learn Leadership Skills, Master Instructor Blog
You need to have read part one of this series where I laid out two scenarios and asked the question;
Why do Breathless Betty and Chatty Cathy not behave the same way that you and Susan did at WSSC?
It's my worldly perspective that the major difference between those two situations boils down to respect. You and Susan show your respect for Josh Taylor by behaving correctly – riding in silence. Breathless Betty and Chatty Cathy aren't showing the instructor in scenario #1 any respect > make sense?
But why?
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.
I see three possible reasons why:
- They don't know they are acting disrespectfully…
- They don't care they are acting disrespectfully…
- They're disrespecting you on purpose…
I'm making the assumption that your goal is a quiet, focused class – where you're the only one doing the talking. If it's a yard-sale (neither quiet or focused) – with others talking (besides you), I feel it's super important to truly understand why (what's the real reason), before you can effectively address the problem.
Was there ever a time when you made an assumption about the motivations behind a person's actions, only to be horribly embarrassed when you discovered you had it completely wrong?
We don't want that to happen, so lets explore these three potential reasons a participant in your class would disrespect you. Then we'll know the right ways to address the issues.
OMG! I had no idea 🙁
In my little story about your participation in Josh Taylor's class, your friend Susan acts embarrassed when she realizes that attempting to start a conversation with you was completely inappropriate.
Most people care and wouldn't purposefully act disrespectfully toward you. So we can assume that the reason why the are talking… is because they don't understand that they shouldn't. Unfortunately there are a lot of Instructors who don't have control of their class. I've ridden in many classes where the Instructor has either given up, or are too afraid to do anything.
So there's a good chance that your talkers have experienced other classes where they felt free to talk, so they feel perfectly free to chat away in yours. This group will apologize to you, after you apply the solution you'll find in part three.
I'm special!
I teach at an “Athletic” (most expensive) level Life Time Fitness in an affluent suburb of Minneapolis. A trip through the parking lot will confirm that my typical participants are very well to do. It's common for me to reassuringly pet the dash of my humble Mazda3, as I park between $100k S Class Mercedes, 6 and 7 series BMW's, Lexus', Audi's, Land Rovers and Escalades on Thursday mornings.
Some people of “means” can act – how should I say it? – a bit entitled. I'm sure you've met a few people like this. They (if you ask them) feel that because they are spending a lot of money to be a member, they expect to be able to do pretty much whatever they damn well please. When you make general comments about riding quietly, these folks don't think it applies to them > does that sound familiar to you?
My experience is that these are the people who get mad if you confront them directly > “how dare you!” They are also the group who will pull rank and complain to management, if you don't correct them properly.
I'm the leader here, not you!
A few years ago I wrote this post; Two Places Where Democracies Don’t Work.
The concept of a democracy; social groups where everyone works together, contributes equally and respects the needs of others sounds good… but rarely works out well in the real world. I can’t think of better places to demonstrate this than in your class or on an outdoor group ride. Both these collections of people require a leader… or chaos ensues.
There are members who will purposefully challenge your authority as the leader of your class.
You may have experienced this at some point in your teaching career. Maybe it was some participant in the back row holding court with those sitting around him. The effect is disrupting to your class and it may have irritated, if not angered you.
I view a large part of this as simple disrespect, but sometimes it’s not. It may be helpful to look at it a different way; the disruptive student may be trying to assert themselves as leader of your class.
At the time I got some grief on Facebook about that post. So before you dismiss the possibility (“this never happens John!”) that there are members who are trying to take control away from you, I'd like you to think back and see if anything like this has ever happened to you…
- That gal who talks endlessly with whoever is riding near her – while she looks straight at you? She maybe testing you, waiting for your response.
- That guy who's in the front row defiantly doing his own thing? No question about it. You might catch him watching in the mirror to see if anyone will follow his movements, instead of yours.
- That jerk who's always late. He strolls in and takes his sweet time getting set up front & center. He's trying to take control of your class by distracting everyone. The “LOOK AT ME!” narcissists of the world live to try and tear down others in authority.
- “I hate this song!” Ever had some A**hole who complains or criticises you publicly? There are insecure people in the world who are intent on pulling you down, thinking it will elevate them in the eyes of others.
Your class isn't a democracy. Only you can be the sole leader in your class… if you don't protect your role as the leader, someone else could try to take it from you.
Now I hopefully have you thinking about the specific problem in your class.
Here's part three where I offer my strategies and methods for addressing/correcting each instance of when people act disrespectfully (talk) in your class.
by John | Jan 21, 2015 | Latest News, Master Instructor Blog, Training With Power, Zone based Heart Rate Training
Hey [wlm_firstname] how hard should I be working to; get faster, lose weight, build endurance, ect…
Answering that is the age old dilemma many of us face when questioned by our riders. We try to be helpful by offering subjective descriptions of what both thresholds should feel like. We give breathing cues, run special FTP classes and/or include Best Effort intervals into our class. They're all designed to help our participants discover (for themselves) their threshold hearts rates and/or threshold wattages. We can get close… but at the end of the day they're still subjective measurements = not always as accurate as we would like.
Breathing gas exchange monitors can scientifically measure the two thresholds. Systems like those from New Leaf and Korr can objectively measure the changes in our breathing levels of O2 and CO2. They work well, but are very expensive to own (you can no longer purchase a New Leaf cart, now that they were purchased by Life Time Fitness) and individual metabolic testing can run to $200.00 or more. The actual tests are rather unpleasant, requiring you to wear a very uncomfortable mask – trust me on this > I've had over a dozen tests and would dread doing another.
The only other option was blood lactate testing during a graded exercise test at a university or sports performance center. Here they prick your finger every two or three minutes, while you work to failure during the assessment. I haven't done one of these personally, but it sounds equally unpleasant.
Enter the new BSXinsight – a wearable device that optically measures your O2 levels = this could be exactly what all of us training athletes were looking for. Pictured above, the BSXinsight is positioned on your calf using a compression sleeve. It wirelessly communicates with a smart phone and the data is displayed by (you guessed it) their special app.
Don't just listen to your body, look inside it.
Data and gear are only as good as their ability to improve your riding. Now you can access the most powerful training metric in endurance sports, making every mile more effective and putting every piece of technology you already use into valuable perspective.
BSXinsight uses revolutionary technology that allows you to see inside your muscle, measuring your lactate threshold and generating personalized training zones. Stop trying to “feel” whether you’re pushing too hard or leaving too much in the tank and let the science of your body speak to you.
Clearly identifying LT2 threshold
I just finished a fascinating conversation with one of the principals of the company. They have offered to send me a demo BSXinsight to experiment with. When I'm done I'll be sending it to Dennis Mellon for his feedback. Once we are done accurately learning our own LT and overlaying it with our Heart Rates and wattages, we will record an episode with the company spokesperson so we can share what we've learned with all of you.
Stay tuned 🙂
by Joan Kent | Jan 19, 2015 | Engage Your Students, Health and Wellness, Instructor Training, Master Instructor Blog
“I don’t stop when I’m tired. I only stop when I’m done.”
It surprised me to learn that the above quotation came from Marilyn Monroe. How many times have we heard those words in connection with athletics?
In the training and weight loss program I taught for 14 years, participants would sometimes wish for a day off, or even several days. They’d tell that to the strength-training coach, for example, and his reply was an annoyed, “There are no days off! This is it — the way you eat, the way you train — all the time.”
Men can get away with saying things like that more easily than women can, I think. Regardless, I appreciated him for saying it — and, of course, agreed with him.
One participant asked me if she could stop keeping her food log on the weekends. She acted as if (and maybe actually believed) she just wanted a break from logging.
It seemed obvious, though, that those days off would only encourage her sugar addiction. I imagined her stopping the log not on Saturday, but on Friday morning, eating sugar nonstop for three days, and re-starting her log sometime on Monday.
What I pictured most vividly, however, was her discovery that she wasn’t losing weight and asking for my help. But we’d have no records of her weekly binges.
I told her the truth: I couldn’t stop her from doing that but wasn’t going to approve it. How could I agree to help her fail and then tell others that our program didn’t work?
Toward the end of 2014, I read an article for entrepreneurs on finishing a great business year. The author explained that the only way to finish the year strong was absolutely to understand that there would “never be a day that (would) not require dedication, discipline, perseverance, accountability, and the need to execute relentlessly.”
Wow. That article may have been written about business but is all about fitness, athletic training, even weight loss. We know success in those areas depends on consistent and persistent action, not on temporary changes till the pounds are lost or the goal is reached.
I must be in a quotation kind of mood because Dan Millman comes to mind:
“There are no ordinary moments.”
Isn’t that what wishing for a day off is — a wish for moments that simply don’t count? Moments with no repercussions, when we can do what we know we shouldn’t and not suffer the consequences?
I’ve wanted those moments, too: when the alarm wakes me at some ridiculous hour to go train, for instance, or when I was flat-out tired of writing my dissertation.
We’ve probably all had moments when we wish for ordinary moments. But since I’m quoting everyone else’s wisdom today, here’s the proverb I like best in this context:
“When climbing a mountain, give up a thousand times; just keep your feet moving.”
That one really works. We can mentally go in any direction — discouraged, foolish, negative, fanciful, absurd — but never let it affect our behavior or change our plan of action.
At this point in January, some of our participants or clients may already be struggling with a motivation slow-down. Instead of trying to recharge everyone’s battery, which will need to be done over and over, why not encourage them just to keep their feet moving, no matter what?
And on that note, how about one final quote:
I do not believe in a fate that falls on men however they act, but I do believe in a fate that falls on them unless they act. — G.K. Chesterton
by John | Jan 13, 2015 | Big Box Instructor, Instructor Training, KEEPING IT FUN, Master Instructor Blog, Promote and Build Your Class
Can an argument be made for deemphasizing “Outdoor Cycling” in your Indoor Cycling class?
Or asked differently; would it ever make sense to remove many (if not all) of the references, imagery and cuing related to riding outdoors?
Life Time Fitness thinks we should and for some class times and populations, I agree with them.
Evolution Cycle is the latest branded cycling class format from Life Time Fitness. As part of the training, we were asked specifically to reduce/limit references to riding outdoors. Why? Because a large percentage of our members do not ride outdoors.
Have you ever had an experience like this?[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']
Do I look like a person who uses coupons?
Have you ever been in a situation where some passionate person is extolling the virtues of an activity, one where you have absolutely no interest? They go on and on, almost to the point of lecturing you, about how they know what's best for you.
I met one of these folks recently… a female cashier at the grocery store:
Her: Do you have any coupons, sir?
Me: Uh, no, no I don't.
Her: They could save you a bunch of money.
Me: I don't have any coupons.
Her: They're easy to find… we have a supplement in each Sunday paper.
Me: (getting annoyed) I don't subscribe to the paper.
Her: We're happy to mail them to your home – big smile – can I get your address?
Me: Can I just pay, so I can go?
Her (sensing my annoyance): I was just trying to help you save some money, sir. I can't understand why you wouldn't be interested in that!
Me: (losing it) I'm sorry, but do I look like a guy who uses coupons? I hate coupons. I have a lot of anxiety whenever someone gives me a coupon for my next visit. Will I remember to bring it? Of course I don't. Then I'll be standing here in line, dreading the inevitable question I know you'll ask, BECAUSE I WILL HAVE FORGOTTEN THE DAMN COUPON AT HOME.
Do you think that just possibly, there are a few participants in your class who are disinterested in outdoor cycling? Maybe they're a bit over weight and intimidated by a fit peer their same age? Or they are afraid to ride outside? Or they don't want to be told they're missing out by not riding on the road?
The change from the previous 60 minute “Studio Cycle” format, to the new 45 minute Evolution format, is based on the competition Life Time is feeling from boutique studios. The goal is to appeal to everyone, cyclist and non-cyclist alike and fill the studio with people. As an Evolution Instructor, I now use slightly different language ad let the music do most of the talking. The class, now shorter, is supposed to be harder (above threshold work) and more energetic/entertaining than the old Studio Cycle classes were.
LTF has also added an official Rhythm/SoulCycle like ride they call Cycle Sculpt at select clubs. I taught one of these classes a year ago and wrote about my experience here (complete with the profile and playlist).
So how can I tell if I'm too much outdoor cycling?
When I consult or talk with Studio Owners I'll ask them this question. Overall, what is your participant split between cyclists and non-cyclists? My observation is that having a high percentage of cyclists – over ~30% across all your classes – is an indication that something is wrong. This high percentage of cyclists tends to correlate with smaller overall participation rates, especially in the summer months when cyclists abandon you for riding outside.
IMO a large percentage of cyclists is an indicator of who's not in the studio. It's my impression that Life Time is seeing and acting to make our classes feel more inclusive.
Please don't get me wrong here. Your studio should have cycling specific classes on the schedule, especially during the winter months. But even with all the cyclists coming inside, your participation levels of non-cyclists should remain healthy throughout the year. If it's not, there are a few things you could consider changing.
What have I done to change?
I started by looking in the mirror just before I started my class. Looking back at me was a fit, 53 years old cyclist, standing there in his coordinated Life Time kit. Then I asked myself a question; am I dressed like the typical participant I have in class? Yes and No were my answers.
Yes – I do look like my Performance Cycle class participants. Then again they are comprised mainly by cyclists, so it would make sense that I continue wearing my kit for these classes.
No – I don't look like most of my morning class. Not for when I participate in, or sub, Amy's Saturday morning class either. This class of Amy's is one of the most popular at the club. It's normally a 50/50 split men/women, but very few are recognisable as cyclists. For these classes and classes that I participate, I wear my pearl izumi bibs and a workout shirt. I miss not having a back pocket for my mic transmitted, but I do feel I fit in better. I look like everyone else 🙂
I'm changing my language. It's been hard, but I'm slowly removing words that have an outdoor cycling connotation. Gone are; climb, flat, mountain, draft, peloton, race and time trial. Now I'm cuing on different “challenges” like strength, speed, stamina, etc.
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