ICI/PRO Contributor Krista Leopold provides our latest Audio Class Profile – I like the way you move.
Objective and Intensity
To focus on movement first and simply observe how intensity is affected. My I like the way you move profile is derived in part from what Jeff Krabiel presented at WSSC this year in his session, “Four Variables of Intensity.” In that session, Jeff reminded us that there are only 4 ways to increase intensity in Indoor Cycling: resistance, cadence, position, and timing or opportunities. This profile doesn’t ask riders to work within a particular heart rate zone, but rather, by using 3 of the 4 variables, attempts to make a game of finding out just how much of any one of these elements can increase before riders lose control.
Listen to Krista's presentation of I like the way you move below.
No Spotify playlist – instead here is the link to the Steady 130 MP3 where you can download the suggested music. It's a big file so you'll need to wait for it.
NOTE: If clicking that link causes it to play – not download; Right Click > Save As to download. If it opens in iTunes it should be on your computer and ready to transfer to your device, if you have the setting correct that I explain in this post.
Here's the countdown timer Krista built to guide her through this class.
The Senior Group Fitness Instructor and I spent a weekend in Door County WI last month. Lots of quaint little towns to explore along the shores of Lake Michigan. We did what most tourists do as we walked along all the shops and restaurants… we stopped to check out the menus posted along the sidewalk, with the intent of finding the place where we would have dinner that evening.
I hadn't considered it at the time, but if one of the restaurants we passed didn't have a menu posted near the sidewalk, we wouldn't have considered eating there. Without some of the basic information (type of food, pricing, ambiance, entertainment, etc…) we'd never know if they had the best food in town or not.
We weren't looking for anything specific in a place to eat – the best I can tell you we were just looking for some place that fit us. Does that make sense? I guess it follows the; “I don't know what I want… but I'll know it, once I find it!”
So, is your class “menu” displayed somewhere prospective participants can find/learn more about you and your class? Or classes if you're a studio owner/manager?
I'm thinking this menu needs to be more than; “Indoor Cycling with John” which really doesn't tell you anything about me or my class. Maybe I could improve my menu by adding a picture of me and something all flowery and word-smithy like; “Experience outdoor cycling… indoors. Take a virtual training ride with John. Blah, blah, blah” which may or may not be effective. What else could you include?
Beyond your; charming / energetic personality, comprehensive knowledge of exercise physiology and dazzling smile, what else (if they could know more in advance) would be of interest to potential participants to our classes? Or your regulars for that matter?
How about your music!
Consider what primarily gets shared between members about your class:
How hard/easy is her class?She killed us this morning!
Was his music good?We rocked this morning! or What was he thinking with that playlist?
Technology from Spotify and Deezer now gives us the ability to easily share our playlists. Surge Cycle is a studio near me. On their Meet our Instructors page (Internet menu of sorts) studio owner Zion Anderson has posted a sample Spotify playlist of each instructor's class music. Here is Zion's playlist.
Now I think that's an awesome idea… now if I could get Life Time to do something similar.
Do you find yourself wondering why your skin is red much of the time? Not red, like “I just worked out in Zone 4 for 60 minutes red”, but rather a red that doesn't go away after you have recovered and gone on with your day.
Maybe you're also wondering why your skin seems more ‘sensitive' than it used to? Like it's in a semi-irritated, it might flair at any moment, state?
Through the years, many Fitness Instructors and work out members have shared this dilemma with me, and I recently suffered from this plight myself.
There is a reason for the redness/irritation, a couple causes and lots of solutions:
The reason:
By the time we've gotten red and irritated, we've ‘irked the merkel' as we call it in the beauty business. Simply put, our merkel cells are responsible for sensitivity. Once the merkels are upset, they take awhile to calm down. More on how to calm the merkel in a minute.
The cause:
Either OVER cleansing: the over cleanser is vigilant about removing every ounce of sweat and bacteria from their face and would not consider leaving the gym without showering. 3 classes…3 showers. No time for a shower- the over cleanser will run to the maintenance department, grab the rubbing alcohol and some cotton balls and wipe the sweat off their face! Too much cleansing/cleaning/rubbing/scrubbing (especially with harsh products) can really rile up the merkel.
Or UNDER cleansing: eh- a little sweat never hurt anyone! Besides, sometimes the salt from their face tastes good. Leaving salt/sweat and environmental pollutants on our skin throughout the day, and especially overnight (please no- not overnight!) can make even the nicest of merkel's upset.
You get the idea.
The solution:
Calming the merkel. But how you ask? It's really pretty simple. Keep your skin clean (i.e. gently cleanse after every workout) with products that have worked well in the past in calming your skin and use them faithfully for 60-90 days. Steer clear of products that contain alcohol, abrasives (exfolliants), vitamin A derivatives, fruit acids, etc. And use sunscreen. Introduce something new only when your skin is completely calm for at least two weeks.
I had to start fresh. Because I was starting a new account position with Clarins USA, it made sense for me to try the Clarins product line. I started using the Water Comfort One Step Gentle Cleanser at the gym – Mint for oily, Peach for dry and Orange for all skin types. It's so easy because no water is needed and it's cleanser and toner in one step. I just packed some cotton rounds in my gym bag. I used Gentle Foaming Cleanser at home– with Tamarind for oily, Cottonseed for normal/combination and Shea Butter for dry skin types. This cleanser foams up really nicely with water and so little is needed. I think this tube is going to last me a lifetime!
Okay, now I needed a serum and moisturizer. I used Clarins ‘Gentle Protocol' consisting of Skin Beauty Repair Concentrate, Gentle Day Cream and Gentle Night Cream. The Gentle products have Licorice and Lavender in them to calm and sooth. There is no anti-aging in the Gentle products, so after 90 days of calm, normal looking skin, I was thankful to move on to a heavy hitting anti-aging regimen!
Another product used faithfully during my red, aggravated phase was Adjust Foundation Corrector by smashbox. This fabulous green primer adjusts redness and smooths skin beautifully. The magic ingredient is Japanese Grass. You can use it alone, or as a foundation primer. I don't wear foundation when I teach, but I do often brush on some mineral powder. The two together hide redness and irritation so I felt confident when in front of a group.
I'm not saying whether I was an over, or under, cleanser, but I definitely had an ‘irked merkel'!
Now that my skin is no longer red and irritated, the Skin Beauty Repair Serum is still a staple in my house. It is 90% essential plant extracts (licorice, lavender, avocado) and is very healing for burns and ouchies.
*I receive no compensation from anyone for writing this, including John :). If I do in the future, I will happily reveal that information. You can reach me: amyjo@groupfitnessradio.com
One of the benefits to teaching with OPM (other people's music) is that it forces you out of the safe/comfortable/familiar box you've drawn around yourself. In the past, my musical “box” has limited me to selecting my class music a bit like this:
Interesting little Spotify playlist you have here…
Love it…
Going to use this exactly as you've constructed it…
Well except this Britney Spears track, no way I'd play that in my class…
Pitbull? Eh, no thanks… Not quite my style.
And that cheezie “Tabata” track you've got there near the end? What's up with that? I don't think so… that wouldn't be me… I think I'll just copy most of your tracks into a playlist of my own and add in a few more “appropriate” tracks to replace those that just don't quite fit into my safe/comfortable/familiar box.
We see that our PRO/Playlists are viewed thousands of times in Spotify and Deezer, but a relatively small number are actually followed. What's the difference? You can't alter a playlist you've Followed. You have to use it As Is. You can't meddle or mess with it. You can only hit play and follow where it takes you and your class.
In case you missed it, we discussed what I called; The Great Spotify Enigma back in February. It included a survey where ICI/PRO members communicated they did pretty much what I describe above; Instructors tend to pick and choose songs, rather than Follow and use the playlist as originally constructed. Which is fine, if you're content with staying in your Box.
But I've found that people in my class didn't express much appreciation for the music in my Box.
They do when I use music from Chris, Amy, Julz, Krista, Cameron and other's who I follow on Spotify.
So if you Followed (and used) Chris Hawthorne's latest profile High Intensity Supersets PRO/Playlist you lead your class through two Tabata rounds. Maybe I should have said; the voice in the music lead you and your class through two Tabata rounds. I used this playlist last night and got the inevitable; “that was really cool tonight, John” that reinforces my transition to using OPM 🙂
Both Spotify and Deezer offer large selections of Tabata tracks.
For your free track I found a Tabata track without any voice-over, and yet the timing of each interval/recovery is unmistakable.
Please let me know if you're willing to give it a try.
ICI/PRO contributor Chris Hawthorne contributes our latest Audio Class PROfile –
High Intensity Supersets and Active Recovery
This profile is based on a 12 week strength training program that I have been following for the past few months. The program, which can be found on BodyBuilding.com is made up of three distinct “Phases”. Phase One is preparing and warming up the muscles for the hard work ahead in the next two phases. Phase Two is the muscle building phase, and Phase Three is the fat burning stage. This ride profile includes the three phases plus a cool down and stretch.
Hi and welcome to the very first ‘PRO Style' post. I'm so glad you're here! As we start out together, I thought it might be helpful to do the ‘what' and ‘why' thing and then a little about me:
So, ‘what' is ‘PRO Style'? It's a place for us to come and get quick, useful information on products and application methods/ techniques that can help us feel more confident and beautiful inside and out as we teach our classes, work outside the studio, assist our families and give back to our communities. I hope it won't just be me posting here…I want really want to hear from you all! Questions, likes, dislikes, what has worked, hasn't, etc.
‘Why' do the ‘PRO Style' posts at ICI? 70% of our membership at ICI/PRO is female. Guys…you are welcome to read too! I hope some of what we talk about will be for everyone (great skincare, sunscreen, deodorants vs. antiperspirants, etc.).
I was asked a few years ago to do something like this, and have been contemplating it ever since. Now is the time! There isn't a practical, honest cosmetic blog for those of us that teach and exercise and want to know what does and doesn't work in this situation. We need to take into account sweat, microphones, windscreens, headbands, etc. Also, I wasn't born with awesome skin, hair and luscious lips. I need a little help in these areas, especially now that I am 51 and many of my teammates are uhm…younger. We will delve into what is good out there and what is not…and hopefully get a lot of feedback from all of you!
A little about me: I started in the beauty industry 14 years ago when my kids were little. I am currently an Account Development Specialist for Clarins USA. Prior to that, I was with Lancome Cosmetics for 13 years as a Makeup Artist and Beauty Consultant. I was also an Artistic Design Educator for Youngblood Cosmetics for 2 years. In addition, I have done runway, photo shoots and many weddings on a freelance basis. I love to help women feel confident and beautiful.
Because of my familiarity and experience with Clarins and Lancome products, you will see many of them in my posts. This is simply because I know them well. I, in no way, am trying to sell anything for them, or to you. I receive no compensation from anyone for writing these posts.
I hope we can have some fun together, learn some things together and feel more confident together! Please reach out to me at by leaving a comment below.
Truly, the more we hear from each other about our experiences (good, bad, great and the ugly!), the better this blog will be! I look forward to hearing from you soon.
