I've really learned a lot from presentation coach and TV actress Alexa Fischer. While what she describes in the video below is directed toward people being filmed – I feel it's completely applicable to any of us who get up on stage. How's your “self talk” before starting your class?
//
Podcast: Play in new window | Download
Originally posted 2014-03-27 16:48:47.
I became a huge fan of New Leaf Fitness Metabolic Testing a few years ago after I had my first Metabolic Assessment. Before that I was convinced that my AT (Anaerobic Threshold) was 155 BPM, only to learn it was actually 162 BPM.
If you can stand the poor audio quality of one my earlier Podcasts I have a very informative discussion with Jessica Christiansen, the Education and Training Manager for New Leaf Fitness.
Pro Cycling Team Garmin Transitions has just announced that they are using New Leaf Metabolic Testing as a part of their training.
Originally posted 2010-03-19 06:27:30.
It seems I made a few enemies on Wednesday. I subbed a “Housewives” 9:30 am class that had a bunch of talkers in it. I'm not too tolerant of people disrupting my class. So I told asked them to please save their conversations until after class. As it turns out, a regular of mine overheard a conversation the following day, between the scheduled Instructor and a few of the participants. Though you might enjoy seeing his email to Amy describing the exchange…
John Macgowan is on the unofficial Eden Prairie Housewives “hit list”. You may want to let him know to keep a low profile and wear a disguise if going out and about in EP.
Thursday morning during his spin class he mentioned that he subbed for XXXX at 9:30 Wednesday. I had scheduled interviews with some candidates for a job and used the restaurant at LTF (Life Time Fitness where I teach) this morning.
Had a two hour break so was able to go to XXXX's 9:30 and those housewives were giving XXXX hell because “the sub instructor” (John) worked them too hard and (here is the best part) seemed annoyed because they wanted to carry on conversations during the class.
I personally have complained to XXXX multiple times about the nonstop talking in her class and went so far as to call XXXX (Dept Head) about it. I held my tongue for as long as I could this morning, then I let those housewives have it.
You (Amy), Adam and John run organized classes, XXXX's tends to be a yard sale, but she is a really strong instructor. This morning I proceeded to say something along the lines of if you want social hour go upstairs and have it there and don't criticize the instructor for properly managing a class.
I also referred to the loudest and most annoying lady in the class as a manatee who should be more focused on the workout and less on annoying the entire class. Needless to say, I probably need a disguise now as well.
Kind of made my day to hear John overwhelmed them. Hope you all are well. Happy Friday!! See you tomorrow.
Originally posted 2015-01-10 04:23:56.
Here is Benjamin Sharp explaining the relationship between power and weight.
Ben is the resident Power Education Specialist for Stages Cycling.
Learn more about Stages and how to train with power at the Stages Website
Originally posted 2018-04-30 09:00:27.
I love group display systems. I mean I really really really love group display systems. Systems like Performance IQ and My Zone make classes so much more interactive and they magically make participants work so much harder AND smarter.
I teach at multiple locations in the Denver area and two of them use group display systems. One, just recently, launched Stages IQ which is Stages Indoor Cycling's version of Performance IQ and the other has been using My Zone for about 6 months. Stages IQ uses the power meter that is on every bike in the cycling studio. My Zone picks up the heart rate that is transmitted from the proprietary My Zone chest strap. When I teach a class with Stages IQ EVERYONE in the class can be part of the group display system. When I teach a My Zone class ONLY those who have purchased the MY Zone chest strap can enjoy the group display system.
The energy felt in the studio using Stages IQ is infectious as EVERYONE is working for a common goal and can see if they are successfully achieving that goal. The energy in the My Zone studio is not the same because, on a good day, only 25% of the participants may have the necessary MY Zone chest strap to see their heart rate on the group display system.
I have been working in the fitness industry for 25 years and heart rate based group exercise classes have NEVER been successful because the only way to ensure everyone's compliance is to “loan out” heart rate monitors and this becomes a very time consuming and expensive proposition, this also goes without saying that there are far better ways to determine intensity like power and pace.
If you are looking into a group display system and you want 100% compliance with the system you need to provide members with EVERYTHING to use the system. If they are required to purchase their own hardware or do more than simply sign up for the class they will not do it and your investment will have been wasted.
Originally posted 2016-01-31 07:54:47.
By Team ICG® Master Trainer Joan Kent
It’s possible, even likely, that you have cycling class members with hypertension. It’s possible that they’ve been told by their doctors to cut back on salt in their diets. If not, it’s still possible that they’re cutting back on salt because that’s the prevailing wisdom for controlling blood pressure.
As we all know, sodium is loss in sweat. The more we sweat, the more we lose. Long and/or intense trainings or hot environments result in greater sweat production and greater sodium loss. Symptoms of low sodium can include disorientation, nausea, fatigue, even seizures or collapse. Even in a controlled indoor environment, warm outdoor temperatures can increase sweating.
As important as sodium levels are, it’s obviously not a good idea for our students to cut back on salt intake without letting the prescribing M.D. know that they take cycling classes and often sweat profusely in them. In warmer weather, this becomes even more important.
But this post isn’t just about salt. High-carb diets may raise blood pressure because of the increased insulin they trigger. There are several mechanisms by which high levels of insulin can raise blood pressure.
High insulin levels increase sympathetic nervous system activity, leading to vasoconstriction. That increases both heart rate and blood pressure.
Insulin also stimulates the proliferation/multiplication of the smooth muscle cells lining the arteries. That may narrow the size of the arterial opening (lumen) and increase blood pressure, sort of in the same way that a narrower hose can increase water pressure.
Insulin promotes the production of serotonin, a brain chemical that’s also a vasoconstrictor. Vasoconstriction can raise blood pressure. The relationship between insulin levels and serotonin production is pretty much linear, so the more insulin secreted — say, in response to a high-carb diet — the more serotonin is produced. The more serotonin, the more vasoconstriction, and so on.
As mentioned in a previous post, high insulin levels can increase production of series 2 prostaglandins, which are hormones that control cellular functions. Among their numerous negative health consequences, Series 2 prostaglandins cause inflammation and increase blood pressure.
So what should we recommend for our cycling students?
First, it’s always a good idea to stay away from simple (or as I like to call them, junky) carbs and limit alcohol. That can help to keep insulin levels from skyrocketing.
Second, avoiding all-carb meals/snacks is another good idea. Meals and snacks that include protein and healthful, unsaturated fats have less impact on insulin levels.
Third, avoid processed (also junky) foods that are loaded with sodium that we consumers can’t control.
Fourth, modify — but don’t eliminate — salt. We need it to replace what we lose in a cycling class. The upper limit is 2300 mg, or 1500 mg for older or hypertension-prone individuals. But for someone who sweats profusely, it might be possible to exceed those limits safely to a degree. It’s also possible to go too low, and one way of gauging that is by urine production. If you feel you can’t hold 50% of your water intake, that’s a sign that you could need more salt.
As some of you may be aware, there’s a long-standing table salt/sea salt debate raging. Some sources maintain that the natural minerals in sea salt reduce the overall sodium content. Or that the larger size of sea salt crystals reduces the amount of salt in a teaspoon. Or that the more intense flavor of some sea salts encourages reduced consumption. These factors are said to make sea salt more healthful, but arguments appear to be inconclusive. One suggestion for sea salt users might be to take a kelp tablet daily to compensate for the absence of iodine that’s typically added to table salt. Or to buy sea salt with added iodine. Iodine’s necessary to prevent goiter.
Rather than join the Great Salt Debate, my point in this post is to encourage moderate consumption of salt among our cycling participants concerned with sodium and hypertension, primarily to avoid the negative consequences of low sodium.
Even more importantly, I’d encourage smart consumption of the best carbs to avoid the various mechanisms — related to insulin secretion — that can and DO cause hypertension, even with a low-sodium diet.
Originally posted 2013-07-01 08:22:47.