by John | Jun 4, 2014 | Engage Your Students, Instructor Training, Master Instructor Blog, Promote and Build Your Class
I wish I had taken notes or recorded Barbara Hoots' presentation from WSSC last weekend. Barbara's session was entitled, ” Studio Design: Creating Emporiums to Increase Profits.” The room was filled with eager fitness entrepreneurs looking to open a new studio or remodel an existing one. What Barbara said in her introduction was priceless.
I'm paraphrasing her here:
Can we all quit bashing SoulCycle now? Without the excitement they've created, most of you wouldn't be sitting here, energized by the prospect of opening and running your own Indoor Cycling studio.
Now I don't have any firsthand experience with CrossFit, but I do understand that they have been similarly disparaged by various “fitness experts”, for a multitude of supposed sins toward their members. I came across this article CrossFit Bashers, Can You Be More Constructive? written by Eva M. Selhub, M.D. in the Huffington post today. As I read it, it became clear to me how you could easily interchange CrossFit with SoulCycle.
It opens with…
Apparently people like Erin Simmons, who hate CrossFit didn't read my article on how CrossFit saved my health, nor have they considered the broader implications of how this fitness program may be helping tens of thousands (and maybe more) of people get healthy and happy.
Erin is just one among many who have made headway bashing CrossFit as being a sport that causes too many injuries, is overwhelmed by poor coaching or thoughtless programming, and, oh yes, for being a cult. And though there is some validity to some of what I have read, and I am happy to stand corrected on any point, it seems to me that these opinions are personal, ego-based vendettas written by people who feel the need to shout out warnings on subjects that are not completely substantiated by research or fact.
It's really incredible to me. Really. I've been practicing medicine for close to 20 years and none of us have figured out a way not only to get people motivated to exercise and get fit, but to stick to it. CrossFit is not the problem folks, obesity is. We have an epidemic of obesity that is not only propelling the rising costs of healthcare, but also morbid problems like metabolic syndrome, heart disease, cancer and diabetes. The estimated annual medical cost of obesity in the U.S. was $147 billion in 2008 U.S. dollars. The medical costs for people who are obese were $1,429 higher than those of normal weight.
Dr. Selhub goes on…
Let's start with bashing factor number one: CrossFit (CF) is dangerous because of the injuries:
This seems to be the most popular, though there is no current literature that validates that CF causes more injuries than any other sport. You can get injured skiing, running marathons, playing football and yes, the new research is pointing to injuries from yoga.
I personally am more worried about the broad health implications of the increased morbidity and mortality associated with poor fitness and not being able to get up from sitting on the floor.
Perhaps it is more important to shine a light on the notion that injuries are occurring because people are actually exercising and talking about it? I don't know about you, but in my clinic, I hear more complaints of injuries people are sustaining from walking up the stairs because their knees can't handle carrying the heavy weight of their body.
If people actually like to run, do gymnastics, play basketball or become active in any sport, you are going to see more widespread injuries because being active and inactive come with risks, risks which can be avoided with proper education and learning to be mindful of one's abilities and the body's needs, instead of allowing the ego to run the show.
So if I were to pull out the value of this argument, I would surmise that the real concern is that novices and people who don't know their fitness levels are pushing too hard, too fast and getting injured. It seems to me that the solution is asking people to be more mindful and educated, to put their egos aside and understand their fitness level and set appropriate goals, and take into account that the fitness program also involves days of rest and recovery, appropriate sports and life nutrition, and self-care.
Oh wait a minute, CF already advocates that.
Read the rest here 🙂
by Joan Kent | Jun 2, 2014 | Best Practices, Health and Wellness, Master Instructor Blog
By Joan Kent
For over 13 years, until about a year and a half ago, I was in an athletic performance program that was progressive and periodized. Phases 2 and 3 involved some seriously difficult trainings. I was in the habit of eating what I called my “no-bonk breakfast” because it got me through even the toughest workouts without an energy crash.
Since then, nutrition trends have shifted, as they tend to do. So I thought I’d present the No-Bonk Breakfast in its original form and offer a few variations for those who would prefer those.
Here’s the original. It starts with oatmeal, although you shouldn’t eat that first, by itself. Cook it with water and cinnamon (for the glucose-stabilizing effect). If you’re feeling hardcore, you can open the refrigerator and find some protein, like chicken, from last night’s dinner and eat that while the oatmeal cooks. If not, stay with me for Plan B.
Plan B: Once the oatmeal is done, add a scoop of high-quality protein powder. This can be unflavored whey protein or a raw, vegan vegetable protein powder — or a combination of the two. (Other types of protein powder, like soy or brown rice, can also work. It’s a personal choice, although I find brown rice protein powder tends to upset my stomach.) Don’t cook the oatmeal with the protein powder, since heat can destroy amino acids. Add it to the cooked oatmeal.
Then add a wholesome fat. Examples might include raw, organic coconut oil; raw almond butter; cashew/macadamia butter (I gave you easy instructions for that over the holidays); walnuts, or another option that appeals to you.
If you want, you can add some fruit, such as ¼ cup of berries and/or ½ to 1 teaspoon of probiotic yogurt.
Okay, that’s the original breakfast. Many gluten-free readers will object to oats from that perspective. Instead, you can try exactly the same recipe using quinoa. Because quinoa is often a lunch or dinner item, people assume its seasonings need to be savory, but there’s no reason at all you can’t use cinnamon and fruit, if you wish.
Another gluten-free way to go is with brown rice. You might even try sweet potatoes. I’ve discovered that sweet potatoes and cinnamon make a great combination.
Some of these alternatives won’t lend themselves to blending with protein powder, so here are two suggestions: mix the protein powder in a cup with water and drink it first, then eat the rest of your breakfast, OR go back to the original, “hard-core” idea and eat some leftover protein from dinner while heating up your rice, sweet potatoes, or quinoa.
Whatever you decide, this will be a great pre-class or pre-ride meal, but do not have it immediately before the workout.
It’s a good idea to eat as soon as you get up in the morning. One sports nutrition expert advised us to wake up, use the bathroom as always, then immediately go into the kitchen and eat. That’s not only good advice, but somewhat radical, since it’s uncommon.
The worst thing to do is take care of everything else first — pack your gym bag (or get your cycling gear together), walk your dog, update your Facebook page — and then eat whatever you find before you run out the door. Doing that forces you to settle for the “grab-n-go” — whatever you can eat while driving, while cycling, while walking, or what-have-you. It also means the food won’t be available during your training because it will still be in your stomach.
So the No-Bonk plan is: a) wake up early and eat right away, so your food is more accessible when your body needs it; b) eat one of the above breakfasts that combines protein, complex starches, and healthful fats. Fruit is optional. Portion sizes are up to you. Judge your own calorie needs and what you can handle comfortably.
The right breakfast and the right timing should help you get through a tough class or a tough ride without an energy slump. Please let me know how this works for you.
by John | Jun 1, 2014 | Instructor Training, Master Instructor Blog, Your Fitness Business
Christian Noni was recruiting Spinning Instructors at WSSC.
His homemade “I'm Hiring” badge got my attention as Christian Noni walked by me at WSSC. As the Executive Fitness Director for Revelry Indoor Cycling and Fitness, Christian has a problem that I heard expressed multiple times this weekend; where do I find quality Instructors in my area? It's not like they're sitting around, waiting for me to launch my new studio 🙁
The options are limited
Let me know if I'm missing any here – I'm thinking there are only two realistic options:
- Recruit existing Instructors from other health clubs.
- Develop/grow your own… and then take really good care of them so they stay.
The recent brouhaha over Soulcycle banning Instructors from their classes, suggests that many fitness businesses are getting protective of their prized positions – popular Instructors. Rightly so. Despite all the interest and effort being invested in rider metrics, video display systems, fancy studio designs, ect… the life blood of a successful studio is you – the Instructor.
Recruiting may work, depending on where you're located. Most big-boxes that I'm aware of don't require exclusivity agreements (just don't get caught mentioning you also have a class down the road) so a few Instructors may be willing to join your team. Word of a new studio in town tends to travel fast. As soon as you've signed your lease you should have signage up in the windows advertising your needs. Barbara Hoots told me all this was very inexpensive to design and have printed at a local sign shop.
Attractive signage is a must while you're building out your space!
Many of these new studio start-ups are filling an unserved fitness need in a community, so unfortunately not every city has other clubs to draw from. Which leaves… develop/grow your own as the better long term solution.
Barbara Hoots gave a wonderful presentation here at WSSC, where she demonstrated how successful businesses are continuously; NEW, IMPROVED & IMPROVING. She used the example of OREO cookies, which to my surprise, were first introduced in 1912. A 104 year old brand and they are still offering new and/or improved versions of Americas best selling cookie. My take away from Barbara's session was that studio owners need to be continuously developing NEW Instructors and of course IMPROVING those you have in place.
While I was chatting with Christian, he explained how finding prospective Instructors was just step one. He's planning a comprehensive training program for every new hire that he's developed with the help of his friend and mentor Lawrence Biscontini.
In case you missed my pair of very entertaining interviews with Lawrence, you can find part one here. Part two's here.
Christian told me he's open to sharing his Instructor training plans and we're scheduling an interview in the next few weeks.
Now I'm off to find my PST – (Personal Spinning Threshold) with MI Janet Toussaint!
by Joan Kent | May 12, 2014 | Health and Wellness, Master Instructor Blog
Luna is a popular bar marketed to women.
By Joan Kent, Ph.D.
Some training bars / food bars / snack bars are advertised as being for women. What does that mean? What do women’s bars contain that men’s bars — have you ever even heard of those? — don’t?
Some women’s bars contain nutrients that are apparently of concern and benefit to women. Examples are calcium, vitamin D, iron, and folic acid. It’s my plan to keep this post brief, but I’ll mention a little about these nutrients. (Disclaimer: This is not a nutrition primer, so it will NOT cover Everything You Always Wanted To Know About Women’s Nutrition But Were Afraid To Ask.)
Calcium is a controversial nutrient. No one argues that it’s not important; the controversy centers on the source. Calcium that comes from dairy foods has been shown to be effective but won’t work for those with lactose intolerance or casein sensitivities, or for those who follow vegan dietary guidelines.
Dolomite is a calcium source considered safe for adults, although it can cause gastric problems — nausea, vomiting, diarrhea, constipation, stomach irritation — and may be contaminated with various heavy metals. (I don’t know. How safe does that sound to you?)
Some sources advocate calcium supplements, while others warn that supplements can increase risk of heart attack and may be harmful for people with kidney disease, sarcoidosis, or parathyroid problems.
So whence derives the calcium in Women’s Bars? I’m guessing it’s not from leafy greens or fish, both considered good sources. In any case, it’s wise to consider all sources of calcium in the diet before adding more with a bar.
Vitamin D is a healthful nutrient, the importance of which has recently been stressed for women for a wide variety of health issues. Doctors vary considerably in their dosage recommendations. It’s wise to consider all sources of vitamin D in one’s diet, including any bars you may eat.
Iron is involved in oxygen delivery and is important for athletes and menstruating women. While the benefits of antioxidants are well known, iron is actually an oxidant and may form free radicals that can seriously damage the body. Excess stored iron increases risk of atherosclerosis, heart disease, cancer, and inflammatory bowel disease. It can destroy the insulin-producing cells in the pancreas and cause diabetes, and can contribute to Alzheimer’s disease. Again, keep in mind all sources of iron in the diet before adding bars.
Folic acid is in women’s bars because folate is important before and during pregnancy. They’re not the same. Folic acid is the synthetic form of folate and is so highly absorbable that excess intake can happen easily. High intake of folic acid can mask detection of vitamin B12 deficiency. This is more of a problem in the elderly, but it’s something to consider. Natural folate can be found in spinach, asparagus, turnip greens, mustard greens, parsley, collards, broccoli, cauliflower, beets, lentils, and both calf and chicken liver. Women’s Bars contain folic acid.
All of this taken into account, I’d say the main thing that makes a bar a Women’s Bar is the high amount of sugar. Have you tasted any of them? Yikes, they’re appallingly sweet, apparently, because women like sugary foods. It might be a good idea to stay away for that reason alone.
If anyone asked me to suggest a recipe for a women’s bar, it would have lots of protein. Why? Women’s brains have a higher rate of serotonin turnover than men’s, so they need to keep making more. Serotonin is made from tryptophan, which is an amino acid. Amino acids are the building blocks of protein.
So eating more protein is important for women’s brains. Even for those women who prefer carbs (maybe especially for them).
More protein and less sugar would make for a better Women’s Bar. There’s only one thing — the source of the protein. In most bars it’s soy, and that brings in problems of gigantic proportions.
But we’ll have to look at those in another post.
by John | Apr 22, 2014 | Instructor Training, Leading Group Rides, Learn Leadership Skills, Master Instructor Blog
Happy Earth Day!
Spring in Minnesota is finally here and that means we can ride outside! I'm so excited to test my fitness against the hills, wind and other cyclists I ride with again!
This week begins our organized rides with the Life Time Fitness Cycle groups. I'm leading two rides this summer, both leaving from the Minnetonka Life Time Athletic Club. These rides are open to non-members, so please feel free to join us here or at any Life Time location near you.
Saturday 7:30 am is a strong “B” level, 40 mile ride. NOTE: we're still working out the parking problem and this location may change.
Sunday 8:00 am is our 30 mile coffee ride into Minneapolis. Amy and I lead this on The Bus (our tandem) and we control the pace, so it's a safe ride to learn group skills.
That group on Saturday has a lot of “A” type people with strong personalities. They really need a strong Leader or chaos and broken bikes/bodies can result. I've been leading group rides for close to 20 years and I feel I learned from the very best. You can read about being the “Big Dog” outdoors ICI/PRO members only – where I discussed the need for a true leader in an outdoor group ride and how to be the Big Dog.
Man or women, it doesn't matter – only that you act as the Leader. If you have the opportunity to lead a group this summer, and you want everyone to have a safe and enjoyable experience, you may find that post helpful.
With Saturday only 4 days away, I've been polishing up my “Big Dog” talk I give at the beginning of the season. The purpose is to convey the behaviors and attitudes I expect from the riders in my group so we all get home safely. I decided to give it a catchy title:
The 10 Commandments* of Outdoor Group Cycling
Commandment #1 – Thou shall honor thy Leader.
A safe, enjoyable group ride needs one Leader. It maybe me, or someone else who's been assigned to lead that day. As group Leader we are responsible for everyone on the ride and intend to bring them all safely home.
Now I understand that you may have come from a place (your work or business) where you're the Leader, but you aren't there now – you're here, riding with us today.
We enjoy having you on this ride with us. Please be OK with the fact that there's a Leader on this ride… and it isn't you.
Commandment #2 – Thou shall not ride as an individual.
Please leave your ego and sense of self-importance in your car… this is a group ride, not a bunch of individuals who happen to be riding together. We work collectively as a well organised group* to ensure the safety and success of everyone.
What are examples of riding as an individual? Great question! Finding yourself alone/away/separated from the group is a good indication you're riding as an individual.
Here are a few more that come to mind; hammering off the front, chasing a rider who hammered off the front, not staying in your place in the paceline, riding off to the side, charging up from the back, sprinting to make a yellow traffic light, hammering away from a stop sign, not willing to work at the front**, not willing to help pull others back on and of course riding like an idiot. If you do any of these expect to receive a gentle warning reminder of the importance of riding as a group – keeping in mind commandment #1.
*There are multiple places (climbs and town sign sprints) during this ride where you can demonstrate your fitness to the rest of us – wait for them please.
** We completely understand if you need to sit-in and ride in the back today.
Commandment #3 -Thou shall be ready to ride on time.
The ride leaves on time. Please be ready. Don't expect the twenty other people, who were ready on time, to circle the parking lot while we all wait for you to pump up your tires. You may have gotten there 15 minutes early, which is great, but it doesn't count because you chatting with your friends, only to realize your tires were flat as we all started to leave.
Commandment #4 – Thou shall come prepared.
Did you bring everything you'll need for this ride? Do you have; spare tubes* (or sealant if you ride tubeless), tools, CO2, proper clothing, food, water, money? Did you eat before the ride? Pee?
*Many of us are happy to help you change your flat tire… just don't expect my tube 🙂
Commandment #5 – Thou shall not talk excessively – but shall communicate.
Talking excessively leads to heads turning and looking at the person, which leads to not watching where you're going, which leads to crashing. I've seen it happen multiple times and it always ends badly. There is a slight exception to this during two-up riding during a relaxed coffee ride – just resist the temptation to make eye contact with the rider you're riding next to and watch where you are going.
Please communicate with others: point out holes/sticks/dead animals in our path or when your time at the front has ended. Call out; danger, changes in speed & direction, slowing/stopping/turning/on-your-left, flat, etc…
Commandment #6 – Thou shall not join a group beyond your level of fitness, comfort or skill level.
This is a no drop ride… which means if you are suffering to keep up, all of us have to slow down – or at the very least, one of us will be forced to drop back and ride slowly home with you. We really don't want to have to do that.
We ride in a paceline = wheel to wheel with a very small distance in between. If you aren't comfortable riding closely with others you won't experience the benefit of the draft = you'll suffer and we'll have to slow down for you.
If you find yourself in this situation, or are unsure what group level you belong, please ask. I'm happy to help.
Commandment #7 – Thou shall be willing to be the leader – small “L”.
There will be times you will find yourself riding in front of everyone else – it's very important to the order of the group that you stay relaxed and calmly assume your role up front.
A typical situation were we see riders unwilling to be the leader: You are moving up as riders rotate off the front of our paceline. With just a few riders left ahead you panic and pull left to fall back. This creates a gap in our paceline, splitting it in two. The (very surprised) riders behind you are then forced to fight to close the gap – we don't like to have to do that. When you are given the lead position, take it – even if it's only for a short time.
Commandment #8 – Thou shall not pass the leader.
The leader (again small “L”) in this instance is whomever is ahead of you. It doesn't matter if the rider you are following is first, 10th or 21st, only on rare occasions is it proper to pass them. This is a huge safety issue. We all need the freedom to maneuver quickly to the right or left. Passing begins with over-lapping wheels. If you decide to pass me, at the same time I have to veer left – someone is getting hurt. And trust me when I say, I will do everything I can to prevent that “someone” from being me.
Commandment #9 – Thou shall not focus on your technology.
Riding with your head down, watching your power meter, may work in an indoor class – but it can be deadly on a group ride. Beyond an occasional, quick check of your speed, a group ride is not the place to monitor your heart rate, current/average wattage or check the temperature on your Garmin. You need to keep your head up and continuously watch that wheel ahead of yours + what's happening around you. And no, you can't talk/text on your iPhone during the ride.
Commandment #10 – Thou shall not ride junk.
You may own an expensive road bicycle. But if it has an issue during the ride, that's related to a lack of maintenance or inappropriate equipment, it's junk and we'll be really unhappy with you. Example: sew-ups/tubulars make great racing tires, but you can't fix a flat on the side of the road, so they don't belong on our ride.
Your fancy Triathlon bike is welcome – just don't let me see you riding down in the aerobars… not even when you're up front… not ever during our ride.
Mountain bikes don't belong in a paceline with road bikes – period. I don't care if you can keep up, they're disruptive to the order of our group and remembering commandment #2, you will leave yours at home.
* To be clear, this isn't my 10 suggestions of outdoor group riding. As the ride leader I'm ultimately responsible for the safety of everyone on the ride. I try to give everyone warnings/reminders during the first few rides. After that I'm not at all afraid to ask someone to leave if I feel they are jeopardizing the safety of others – or recommend they find a different ride if they don't appear to have the necessary fitness/skill level.
by Joan Kent | Apr 14, 2014 | Health and Wellness, Master Instructor Blog
By Joan Kent
ICI/PRO readers know that exercise can reduce the risk of heart disease, type 2 diabetes, hypertension, cholesterol problems, cancer, and more. Underlying those diseases is insulin resistance. Exercise reduces health risks by making skeletal muscle more sensitive to insulin, effectively reducing the resistance.
Insulin is a hormone that’s produced by the pancreas and allows glucose to enter cells for metabolism. It has several other functions, as well.
Under certain circumstances, someone might become insulin resistant, and the cells no longer respond to insulin’s cues. To get the job done, the body’s first line of defense is to produce more insulin. This may work, and can continue to work until the production of insulin no longer outpaces the degree of resistance. (That’s an extremely oversimplified description of the onset of type 2 diabetes.)
Along the way, the high levels of insulin are likely to cause a variety of health issues. So it’s not insulin resistance per se that causes disease, but the extra insulin that’s released to compensate. This is associated with Series 2 prostaglandins and inflammation, a topic covered in a previous post (An Important Key to Health).
What we typically learn about insulin resistance (IR) is that it’s a result of overweight. That’s a true enough statement, but not the whole picture. For example, IR can be caused by genetic factors. Over 40 genetic mutations can result in someone’s being born with insulin resistance or with a predisposition to it.
IR can also be the result of lifestyle factors. Lack of exercise is one obvious cause, along with diet. A high-fat diet can cause resistance to insulin through a specific mechanism, a high-carb diet through a different mechanism, and a high-fructose diet through yet another.
Insulin resistance isn’t always a result of overweight/obesity. It can also be a cause. Cells differ in their sensitivity to insulin. The primary site of IR is skeletal muscle. How does insulin-resistant skeletal muscle behave? It doesn’t allow glucose to enter the cell. The glucose ends up being transported to fat cells.
Another important site is the liver. How does an insulin-resistant liver behave? It doesn’t respond to the feedback loop that tells it to stop releasing glucose, so glucose levels remain high.
An interesting connection with depression exists, as well.
You recall from 7th grade biology that amino acids are “the building blocks of protein.” One of insulin’s functions is to transport amino acids to skeletal muscle, where they can be used for a variety of functions. Those functions include immune support, formation of hormones and enzymes, insulin receptor site turnover, pH and fluid balances, wound healing, tissue growth and repair, blood protein formation, energy use, and more.
The most important function is the formation of specific brain chemicals from specific amino acids. One amino acid, tryptophan, is the precursor of serotonin. The brain chemical serotonin has become commonly known, due to the anti-depressant medications that have been on the market for years.
Insulin resistance interferes with the transport of tryptophan to the brain and can therefore contribute to depression.
To the degree that indoor cycling can help reduce the incidence of insulin resistance, it can therefore help reduce the incidence of depression. This isn’t as far-fetched as it sounds. In the research for my dissertation, participants completed tests for depression and anxiety, both before and after they had gone through the 8-week study. Consistently, the participants who were exercising regularly had lower scores for depression and anxiety.
It’s kinda cool to realize that what we love to do helps our riders reduce their risk for health problems — along with their risk for mood issues.
