Here we are again, in the midst of holiday season. Tempting treats are everywhere, of course. As indoor cycling instructors, you’re all probably excellent at maintaining self-control.
But have your students ever asked you what you eat when you’re indulging? Maybe they’re looking for ideas — for “better” ways to indulge. I take that last part to mean less harmful to their health, diets, and weight.
One way is to tell them to avoid sugar and indulge in healthful fats.
Okay, stop yawning. Good fats can taste great and be just as indulgent and satisfying as sugar — without most of the side effects — so hang with me for a moment. Don’t worry; I won’t take this occasion to repeat all of the terrible things I’ve recounted in previous posts about sugar’s negative health effects 🙂 Healthful fats are a smart way to indulge without incurring those effects. AND they won’t trigger the addictive reaction that sugar infamously does.
An excellent suggestion would be raw nuts. A couple of months ago, I read a book called It Starts with Food. It turns out, according to authors D. and M. Hartwig, that the two most healthful nuts are cashews and macadamias. Many years before I read that, I used to make a cashew/macadamia nut butter that everyone described as “to die for.” It does have a rather festive taste and mouth-feel, and you can use it as a spread on some wholegrain crackers, to stuff celery or Medjool dates, or as a dip for carrots and more.
Here’s the recipe — if you can call anything this easy a recipe. You’ll need 1 pound of raw cashews, 6 ounces of raw macadamia nuts, 1 food processor, and about 6 to 8 minutes.
Place all of the nuts in the food processor, start it, and let it keep running until the butter has a smooth texture. It will go through a variety of stages in the 6 minutes, but don’t be deterred. Stop and scrape the sides of the container, if absolutely necessary, but it usually works through the stages itself. The butter is perfect if you can hear a slight sloshing sound as the blades turn.
Don’t add anything — no salt, no oil, no water. Everything will blend perfectly. If you’re adamant about keeping the nuts raw, you’ll need to stay close by and turn off the food processor whenever it gets warm. Let things cool, then resume. If not, just let it run.
And there it is: quick, easy, delicious, and sugar-free. If you stick to a once-a-year strategy, it could become a tasty, new (and not too indulgent) holiday tradition.
I just got back from teaching (subbing) my very first Cycle – Sculpt class. Yep, I taught a class that included weights… which we used… while on the bike. And guess what?
No one got hurt and it appeared that many in the class enjoyed our hour together.
Oh, and from the looks of them, they all worked really hard.
UPDATE: This class generated 50 comments at Facebook.
So why did I do this? A lot of reasons actually. Here are a few…
I try to support our team of Instructors, whenever possible.
When I see a sub request, and I'm available, I try as often as possible to say Yes! So when I saw this request, I automatically replied that I would cover the class. I honestly didn't even realize what I was agreeing to teach.
This brings me to last Sunday. I had incorrectly entered the date into my calendar. When I pulled into the parking lot last week I saw another Instructor park right next to me. “Are we both here to teach the same class?” she asked. It quickly became obvious that we were. When I offered for her to go back home, she replied; “You know this is a Cycle-Sculpt class, John?” So I agreed that it would probably be better if she taught the class. And since I was already there, I decided to take it 🙂
Which turned out to be a good thing, once I figured out (yesterday) that I was scheduled to teach it this morning. More on the format to follow.
I try to place the desires of the club's members ahead of my own, whenever possible.
Understanding when and what I was expected to teach. I had a decision to make. Would I teach the class that the participants were expecting / what they choose to get up for this morning? Or would I waltz in with a big chip on my shoulder and declare something to the affect of;
“These classes are nonsense.”
“You're all wasting your time with those weights.”
“We'll be doing a real cycling class today.”
“If you don't like it, tough, you can leave.”
I could have taught my normal cycling specific class very easily. But out of respect for the 30 people in the room, that were expecting a Cycle-Sculpt class, I gave them one.
Side Note: Lots of strange faces in that class.
And I don't mean a few new faces. I counted, and ~20 of the 30 in class were unknown to me. Our's isn't a big club. Amy and I have been members for 20 years and I've taught for the last ten. I've subbed every class multiple times. These people (they were all women) don't appear to frequent any of the conventional cycling classes.
My guess is that the original Instructor for that class had recruited many to join her in (what was then) a brand new class format. Incorporating the familiar strength elements of a sculpt group fitness class, with the cardio of cycling they felt comfortable joining her. And there they've stayed.
IMO – there's been way too much speculation, and not enough observation, about these classes.
I watched a semi-pro cyclist pound out a 5 minute interval @ 350 watts*, a few months ago at Full Psycle Studio. He then scooped up his two 12lb weights for a set of over-head presses, soft pedaling while focusing on his exercise. I talked to him afterward and asked him his thoughts about using weights on the bike. His response was; “I like this. I couldn't do that on my road bike.” As a cyclist, he's not interested in gaining muscle mass – which requires heavy weights/low number of reps – but he did appear to enjoy the opportunity to do more than just sit there and pedal.
That's not supposed to happen – but I saw it with my own eyes. And it's not just me who sees this. Jim Karanas (I just can't bring myself to preface that with “the late”) wrote an interesting article this past summer about the appeal of these types of classes.
What about non-authentic indoor cycling? How about SoulCycle? It hurts; it really does. But if you believe that SoulCycle is going to fade away because it’s not authentic, then I believe you’re misguided. The SoulCycle brand is strong, their marketing is incredibly strong, AND they now have strong financial support after having been purchased by Equinox.
Something else: they’re building one hell of a culture. Friends of mine who have never taken my class come up and say with wide-eyed enthusiasm, “Do you know that SoulCycle is coming to San Francisco?” I ask, “Why would you take a class there when you haven’t yet come to mine?” No response.
I believe that non-authentic indoor cycling will become a significant trend in the Fitness Industry. ICG® is an authentic indoor cycling company. We believe in proper training principles and we all ride bikes, yet we’re not blind.
If non-authentic IC is going to make a mark, why not embrace it for what it is — a way to train on the bike that makes (some) people fit and happy? Assuming it’s validated as safe and effective (ICG has already contacted the American Council on Exercise and proposed a study), then shouldn’t every indoor cycling education body offer a program on how to teach non-authentic indoor cycling? Why shouldn’t any and every indoor cycling program be taught by those who are truly qualified to teach indoor cycling? That would be the likes of us. We know indoor cycling best. We could create a program — inauthentic fluff, if you will — that’s still authentic in its safety, structure and cardiovascular benefit. Why not?
Master Trainer Dunte Hector commented on Jim's article
This post gives me the same impression — someone out there is taking their first step toward better health and better fitness because of “non-authentic” classes; why should my personal philosophy stand in the way of that? Sure, I would love to see every single indoor cycling participant coming to class to be physically prepared to ride better outdoors, but that’s just not the case. Even if they were, no matter the size of my facility or number of people on staff, I couldn't possibly help everyone all at once.
I've observed these classes, I've taken these classes… all I had left was to teach one of these classes.
To save you the suspense, no I didn't do any of the goofy stuff. No push-ups on the bike (although I'm not aware of a more benign movement) or figure 8s or tap-backs. We did do a lot of cadence based jumps – which isn't different than what I'll throw in a typical class.
After the class last Sunday, the Instructor helped me prepare for my class. It's actually very simple; 5 minutes riding, followed by 5 minutes of strength. Here's my Spotify playlist. Cycle Sculpt Class
Warm-up 9:30min
Heart Upon My Sleeve Pitbull — Feel This Moment – 30 second accelerations with Christina from tempo (68 rpm) to 90 rpm
Floor work 5:00 mins
Crypton — 2 x Floor pushups (hands using weights = straight wrists) and planks until the Instructor was fatigued 🙁
Ride set 5 mins
Kill Me Every Time — 63 rpm, build load until it brings you out of the saddle 3 minutes, seated until end.
Back set 5 mins
Thievery Corporation — pedals horizontal and locked with load. Standing back rows, alternating sides, then reverse flys with a two count at full extension, alternating sides.
Ride set 5 mins
Living Colour— Cult Of Personality – Speed work. 92 rpm near AT, then surges over 100 rpm.
Bies / Tries & Shoulders set 5 mins
Euphoria 5 Mins – compound movement: curl > rotate to shoulder press > squeeze triceps a full extension, alternate arms
Ride set 5 minutes
Tegan And Sara — Back In Your Head – Tiesto Remix Edit – cadence jumps at 68 rpm with lots of load.
Band set 5 mins
Denmark – short band around your back. Duel and alternating arm triceps presses.
Final Ride set 10 minutes
Sunday On Weed — You Can't Hide (Cet Merlin Mix) – Cet Merlin Mix 5 min climb seated Muse — Supremacy – continue climb > chase back on accelerations @ 2:00 & 3:48 – recovery in between. Listen to it and you'll hear exactly what to do.
Now is this something I would introduce into my class?
No. My class expects my very cycling specific class.
My interest here was seeing if it would be possible for me to teach this class safely and with the participants accepting my version as a reasonable substitute for their normal Instructor.
Happy (Black) Friday! To all our friends in The States, I hope you all had a wonderful Thanksgiving.
John and I had the opportunity to teach a 90 minute ‘pre-burn the bird' class yesterday. He came up with a loose profile, I added the music, we shared a microphone back and forth and the class went well! It might have even looked like we practiced once or twice (we'll not reveal whether we did or not). Everyone left the studio very sweaty, ready for a great meal and knowing their personal power threshold.
It was 15 degrees (F) here in MN yesterday, so we started our ride with two flat roads to help everyone properly warm up, brrrrrr. Three roads in, we introduced a 72 bpm, 3:30 moderate climb (right before our power threshold assessment)- and that's today's free music: One Day by Matisyahu:
While deep cleaning the carpets today, (overnight guests coming for Thanksgiving and a Yorkie that's untrainable….) I got to thinking about my Clarisonic experience. The correlation being deep cleaning- not dirty carpet and naughty dogs!
Clarisonic skin care systems were introduced in 2004. At that time, they were available for purchase only through spas and physicians. Shortly after, Clarisonic launched into mainstream retail. And launch they did! Clarisonic displays are everywhere- in the aisles, on the end-caps and in store fronts of major retailers world wide. Their marketing department is on the ball!
Here's how the Clarisonic skin cleansing systems work- taken directly from their website:
The Clarisonic Sonic Method, a combination of patented sonic devices and state-of-the-art skincare formulas, is clinically proven to amplify results of both professional treatments and daily skincare regimens. Our sonic technology harnesses a patented range of sonic frequency to drive oscillation between 200 to 350 movements per second, working with skin's natural elasticity to beautifully transform skin's texture and appearance.
Ranging in price from $99 (MiaFirst) to $235 (PLUS Face & Body Cleansing Brush- handle not included at $30), it's safe to say heading into Clarisonic land is an investment. Brush heads run about $25 a pop and need to be replaced every 3 months. Each brush head has anti-microbial properties that last three months.
I fought (and won) the urge to buy a Clarisonic. I simply couldn't come to terms with the cost and upkeep- much like my nails from this post. However, I recently met the lovely Clarisonic rep here in Minnesota and she gifted me with a PLUS model and handle. (This is often done in cosmetics- it's smart business and allows us to speak with experience and authority on products sold in the department. I get asked daily about Clarisonic).
Clarisonic is so confident about their products, they make this guarantee:
We promise to transform your skin. In fact, we guarantee it.
FEEL & SEE GUARANTEE
We offer a 90-day, 100% money-back guarantee on our sonic cleansing and infusion devices. If you purchased your Clarisonic device from an authorized dealer and you are dissatisfied for any reason, please call Clarisonic Customer Care at 1-888-525-2747 to make arrangements for the return.
I couldn't wait to use mine! After reading the instructions and dutifully watching the video on the website (all in the name of research of course), I used my PLUS that night with Clarins Gentle Foaming Cleanser with Cottonseed that I'd been using successfully for months. But here's the thing….after daily use for a week, I just couldn't take it anymore. My skin was red, irritated and I had little broken blood vessels all over. Backing off to every other day yielded the same results. I set my PLUS in its charger and took a break. My skin returned to normal and I tried it for another week, took a break…and again for another week just to make sure. Same results. Bummer. I don't have a history of sensitive skin. I was using the normal brush head that came with the PLUS and making sure not to press too hard while using it. Hmmm…part of the guarantee held true for me- I did see a transformation in my skin- just not in a good way. It would seem I'm in the minority, as most reviews (a whopping 81%) LOVE their Clarisonic.
Next, I changed to the body brush head and popped the PLUS in the extended handle. Moving to my body, I got a totally different result=LOVE! My skin was much softer and my dry skin was much improved. The PLUS does a much better job then I can do manually with a scrub and the best thing is I can get to hard to reach places. In fact, right now I'm prepping my winter body for self tanner and the PLUS is the perfect way to exfoliate prior to application.
Carly- my youngest daughter is home from college for a week. Inquisitive in nature, she grabbed the Clarisonic PLUS off the charger and gave it a try- with a new brush head of course! She started using it yesterday and we're anxious to see how her acne prone skin responds to the deep sonic cleansing system. I have a deep pore brush head ready for her to graduate to if she responds well.
As for me and my face, I guess deep pore cleanliness in the Clarinsonic way isn't in my future. That's okay- I love it for my body. I'm back to exfoliating daily with a gentle exfoliator and that's just fine with me.
Have you used a Clarisonic? What was your experience? We'd like to hear from you! Reach out to me: amyjo@groupfitnessradio.com or simply comment below!
Music streaming service Deezer will launch in the US in 2014. French company Deezer currently has 5 million paying subscribers in 80 countries worldwide, a figure that puts it close behind the similar service Spotify – based in Sweden – which boasts more than 6 million paying users. Deezer will join a crowded market of subscription-based streaming music services that also includes Rdio, Google Play Music, and MOG.
Except this rumor is a bit distressing…
US networks such as Verizon and AT&T are obvious targets for a partnership as Deezer expands, but TechCrunch reports the company would also consider joining with a firm outside the telecoms industry. According to Digital Music News, that partnership could even become a takeover. Its sources say Microsoft is considering acquiring the service outright to gain traction in an industry where it has failed to make an impact in the past.
Let's hope for Deezer's sake that Microsoft (if they are involved) doesn't turn Deezer into a Windows 8 like disaster.
If you run high-intensity trainings in your classes — and I’m guessing most of us do — you may have had a participant experience extreme difficulty during or just after a hard bout of work. In such cases, I’ve seen the skin turn absolutely white or ashen — or, alternatively, bright red and tinged with blue around the cheeks. Either way, the student doesn’t feel well and may be lightheaded, nauseated, shaky, and extremely fatigued.
It’s likely you’ve seen these signs, along with a variety of treatments offered: walking slowly around the room, sitting with the head between the knees, or just lying flat on the floor. These methods often don’t seem to help and may even make things worse.
Keeping in mind something I learned from my major professor in grad school, I developed a “trick” that has proven helpful in such circumstances. It can bring someone back to feeling better quickly and can frequently eliminate the need for stronger emergency measures.
As soon as possible, get the person off the bike and onto the floor. For the sake of comfort, an exercise mat is ideal. If no mat is available, fold a towel to cushion the head. DO NOT elevate the head — we all know from CPR classes that will close off the airway. Speed is more important than comfort, though, so if a towel or a mat isn’t available, just get your student on the floor.
Start the student on his back, with knees bent and feet on the floor. Instruct the student to keep the legs relaxed as she gently lifts one knee toward the chest for a moment and returns the leg to the starting position. Do the same on the other side. If the student is too confused to understand and follow your instructions, just ask him to relax and tell him that you’ll be lifting his legs.
This process typically needs to continue for several minutes. Keep watching the student and giving instructions. Most of them will stop after only one or two repetitions. Be prepared to move the legs manually if the student stops due to fatigue.
A few things not to let the student do:
– Don’t let her grab the knee and hold the leg up. What makes this procedure work is the rhythmic up-and-down action.
– Don’t let him do this quickly and turn it into a forceful exercise. Again, the gentle, rhythmic action of the leg moving up and down is the key.
– Don’t let her lift the second leg while the first one is still in the air. At least one foot should be flat on the floor during the entire procedure.
Like the rest of you, I’ve taken many CPR re-certs. They don’t cover anything like this, but it’s highly effective. The color of the face returns to normal fairly quickly, and the nausea tends to go away quickly, as well.
For better or worse, I’ve had many occasions to use this. When Jim Karanas was teaching his Performance Max program, more than a few participants experienced severe symptoms after max efforts (especially when rowing). Fortunately, the procedure was quite effective, as mentioned above.
Yet long before PMax existed, the “seal of approval” came from Dr. Campbell, my major professor, himself. In our exercise physiology lab one day, a student experienced exactly the symptoms described above — she was sick to her stomach, shaky and white as a sheet. I immediately asked if she’d be willing to do something that I thought would help her. From the floor, her color came back after several knee “pumps” and she was fine.
Tough as he was to impress, Dr. Campbell said nothing, watched closely, and finally made eye contact with me and nodded his approval. This expert in cardiovascular dynamics apparently saw it as an appropriate treatment method.
You might want to practice the technique so you’ll remember it. Then let’s hope we never have to use it.
I just got back from teaching (subbing) my very first Cycle – Sculpt class. Yep, I taught a class that included weights… which we used… while on the bike. And guess what?
