I love to cue 100 RPM's! One hundred is such a fun number > it rolls off your tongue with ease + there's a certain power the word. You can repeat it > ONE HUNDRED, over and over during an interval, without it ever sounding repetitive or getting stale. Everyone in your class understands exactly what you're asking for.
Of course it helps to have a console that displays RPM (and still there's always those who just don't get it) and a powerful track at exactly 100 RPM sure helps to reinforce your desired cadence.
Todays free track is from our favorite DJ/Instructor Peter G. It's his remix of one of the Aerosmith track Sweet Emotion. @ 4:28 in length, this makes for an awesome 4 min Best Effort song. Start with the crash at the 0:10 mark and you're off!
I got this email last week – but I can't divulge who it's from for reasons you'll understand.
Here's one for you, John:
We've got a new instructor here who has been teaching for decades elsewhere, but is now only at our club. I get complaint after complaint about her from participants the days I teach. I have encouraged members to share their feedback with management, submit comment cards, etc.
However, I wonder, is it ok for me to also share the feedback I've been hearing with management? It's a situation where I don't know if I should wait and let numbers speak for themselves or say something.
Sent from my iPhone
Dear Sent from my iPhone,
I'm big on teammates respecting and supporting each other. So my short answer would be along the lines of the Golden Rule:
Do unto others, as you would have them do unto you
> leaving you with two possible choices:
Say nothing to management
Speak to the Instructor privately after taking her class and express your observations
I happen to know Sent from my iPhone personally. She teaches at a very upscale club, whose members are professionals. I'm sure they have high expectations for Instructors = their concerns/complaints are probably valid*.
*I say probably valid, but you can never be sure. I'll never forget years ago I had female members tell me about a “horrible” new instructor. So I went and took her 9:30am class > which was filled with housewives. It took me exactly 3 minutes to figure out what was driving all the complaints. The new Instructor was; young, thin, attractive and had a very “perky” personality. There wasn't anything wrong with her class, except that she had the misfortune of replacing a very good looking male Instructor 🙁
IMO Saying nothing is always best
Staying out/away from situations like this is the best tactic you can take as a professional. It will also demonstrate your character as a solid human being. Unfortunately, there are plenty of people who live for the drama and attempt to drag you into what would amount to throwing your teammate under the bus.
I don't feel what another Instructor does, or doesn't, do is any of my business. I hear stuff about other Instructors and classes all of the time. I try to keep my responses limited to, “I'm glad that you enjoy my class”.
Flip this around. How would you feel if another Instructor was “reporting” on you, based on comments from others?
Hearsay is inadmissible in courts for a reason
Hearsay, which literally means; “I heard him say…” is a form of gossip. Gossip that is often destructive to others and deadly to a small team of Instructors, or co-workers of any type.
If I was an owner or manager and another Instructor came to me with “concerns” they've heard from members, I wouldn't listen to them and my opinion of this person as a fitness professional would go down. Then I'd probably begin to wonder what he/she is saying about me, when I'm not around 🙁
We all need to be able to trust and depend on each other. Amy and I travel frequently = we needs subs. We are totally dependent on the comradery of our team to cover classes. If I heard that another Instructor was trash-talking me, or another on our team, I sure won't go out of my way to help them.
Why are you telling me this?
A good question to ask yourself, am I doing something to cause these comments?
I'm always curious when I hear that person “A” felt it necessary to report to person “B”, about person “C”. I don't feel that's normal. Something is causing person “A” (your reporting member) to come to you about one of your co-instructors. Any idea what it could be?
For example > are you telling riders during class, “I'll never tell you to do _______________ in class because its; dumb/unsafe/contraindicated/will cause your hair to fall out/etc…?
If you are, what's the purpose of saying it?
If you feel you need to get involved… get involved
There's nothing wrong with acting on the concerns you're hearing, to decide if they're legitimate. But you need to experience them first hand… as in go and take the class yourself.
After hearing for years about the untrained Instructors and dangerous classes being taught at SoulCycle, from people who have never set foot in a SoulCycle studio, I spent the money, took two classes, and reported on what I experienced in this series of articles. NOTE: There's a reason that studio fills nearly all of their 60 weekly classes (with 60 bikes) in a city that's 80 and sunny nearly every single day > Santa Monica, CA.
Stay incognito and keep an open mind
If you came to take my class, (and I don't know you) I would prefer that you acted like any other member. Please don't tell me, “Hi. I'm one of the Instructors here at XYZ Fitness!” Most of us will feel/act different when we know one of our peers is watching us.
Jump on a bike in the middle of the studio and do your best to be one with the class. If everyone is doing rhythm presses, except you, you'll stick out like a sore thumb. Worse if you just sit there motionless, with a defiant look on your face.
Take a few mental notes… some positive and some you felt were negative.
Then before you approach the Instructor, you need to do some honest soul searching.
Is it really my place to critique this Instructor?
What was really so bad about the class?
Did the participants enjoy the class?
What positive result will come from expressing my unsolicited opinions?
If you can get beyond all of that and still feel you need to pursue this with the Instructor, I can't help you.
My instinct is to stick with and support my teammates.
Hi John~ How have you been? It's probably been close to 2 or more years since I've touched base with you. I promised I'd let you know how my Total Rider In Motion Cycling Studio is doing as the years went by.
Here's my update: After two years of just getting by we, like many people, say “you learn from what doesn't work”. We found out that groupon works to bring new people in and we had a large rush and kept about 20-30%. We were in the newspaper, radio and TV too, but word of mouth is what worked the best!!!
We had too much overhead and although we were having fun, we were not making any money to take home. Brenda and I always said if it the studio wasn't for either one of us anymore we could just get out. So this being said, we did go our separate ways (still great friends) but I wanted to keep going.
I moved my business to another location near our last and instead of leasing I sublease (so much less$) from a gentleman that is also into fitness. My space is within his Boot Camp and PT establishment. This is a large warehouse area and the people just flow in.
I'm happy to let you know that after 2 1/2 years I now have sold out classes weeks in advance and am not just having a GREAT time, but making money too 🙂 I see only good things for the future and adding more Real Ryder bikes!!!
Thank you for all your encouragement when we started and wonderful advice at the ICI/PRO convention. I miss those!!
Be well! Say Hi to Amy….she too was wonderful to us!
Wishing you a FIT day! Darcie Adams
Congratulations Darcie! Your idea to partner with another fitness company sounds like it was a great decision. Seeing that your space costs are typically the largest single year to year expense, I'm amazed that I don't hear more fitness entrepreneurs partnering up together and share a studio.
My college roommate used to turn down yogurt, saying, “I never eat rotten food.” Now, there may be reasons not to eat yogurt, but the fact that it’s rotten isn’t one of them.
Maybe a better term for “rotten” is fermented. Fermentation is highly beneficial for the digestive system, and we’ll get to that. Meanwhile, how do we know if we should eat rotten foods?
Problems with bloating, gas, acid reflux, constipation and/or diarrhea are a sign. Even problems that seem unrelated to digestion could indicate that gut bacteria are out of balance: skin problems (such as acne), sleep problems, headaches, urinary tract infections, weight gain, and strong sugar cravings.
About 85% of the immune system is in the gut, and gut health affects inflammation, allergies, and autoimmune responses.
Good Bacteria, Bad Bacteria
[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']
As you probably know, we have both good and bad gut bacteria. The good should outnumber the bad by 6 to 1 (or better). Various environmental factors — pollution, chlorinated water, farming pesticides — may throw off that ratio.
Dietary habits can negatively affect gut bacteria. Such habits include consumption of sugar, alcohol, or artificial sweeteners in diet beverages, diet foods and gum. Processed foods in general wreak havoc on the gut and the immune system by triggering inflammation.
Taking antacids or laxatives can disrupt gut flora and, in a self-perpetuating cycle, actually increase the need for the products.
Use of antibiotics is known to interfere with the gut environment. That applies to antibiotics in any animal products we eat, not just to prescription meds.
So How Can We Fix The Gut?
Eat rotten foods. Fermented foods are powerful detoxifiers that break down and eliminate heavy metals and other toxins. Fermentation destroys pathogenic bacteria and optimizes gut flora, balancing the ratio of good and bad bacteria.
Fermented foods produce enzymes and probiotics that help with digestion and improve vitamin and mineral absorption. Fermentation can actually produce B vitamins (which fight sugar cravings). It also “predigests” foods so they’re more easily digestible.
Fermentation can regulate stomach acid production, increasing production when it’s too low and decreasing it when it’s too high. Fermentation preserves the nutrients in foods and can even increase food storage time and prevent the loss of nutrients.
Many countries have their own fermented favorites. Below are several fermented foods common in the U.S., with many more found worldwide.
– Soy is fermented to make tempeh, miso, or natto.
– Cabbage is fermented to make sauerkraut or the spicier kimchi, a popular Korean food.
– Milk is fermented for yogurt or kefir. Stay aware that flavored versions of these products contain sugar, which would seem to cancel some of the benefits.
– Kombucha is a fermented tea that contains small amounts of alcohol. Some people dismiss the alcohol in it as inconsequential. However, do what you feel is in your best interest. I drank it a couple of times and noticed a liking for it that made me suspicious. I stopped drinking it as a result, but that’s me.
Apple Cider Vinegar
No list of favorable fermented foods is complete without apple cider vinegar. The folklore around it is vast. Old, well-worn books describe apple cider vinegar’s value as both medicinal and preventive with daily use.
Apple cider vinegar contains acetic acid, said to be antimicrobial and antibacterial. Cider vinegar has been touted as beneficial for heart health, weight loss, and even fighting cancer tumors. Some of these claims are inconclusive at best.
A documented benefit of apple cider vinegar, however, is its ability to decrease glucose levels in type 2 diabetics. It offers a similar benefit in non-diabetics. Of course, that fact alone won’t compensate for a diet loaded with sugar and/or refined carbs, but it does suggest that cider vinegar could complement a healthful diet.
Apparently, fermentation rocks. And my college roommate was off-target. Besides, she used to drink wine, and that’s fermented.
I guess the real rotten food continues to be sugar. Ya think?[/wlm_private]
Epic Planet just released a new DVD/Video you can use in your classes!
The Tour of the West – Volume 1 – Intervals
[They are also offering a 30% discount on all digital downloads – the company is based in Florida and the producer is feeling a little sorry for all of us stuck in the cold/snow & ice]
Just enter Coupon Code BIGFREEZE at checkout to get 30% off on downloads.
An interesting concept – take the best segments, from your most popular full length videos and string them together as a FUN series of intervals.
Take your class to 10 amazing locations all over the U.S. West, including:
Sedona, AZ
Wine Country, Napa, Ca
Saguaro East National Park, Tucson, AZ
Mt. Lemmon, Tucson, AZ
Monument Valley, UT
Beartooth Pass, Red Lodge, MT
Great Western Loop, San Diego, CA
Mt. Baldy, Glendora, CA
The Maroon Bells, Aspen, CO
Mt. Evans, Idaho Falls, CO
This epicRIDE has it all: flats, rolling country, and BIG hills!
“Hello… My name is Karen and I stepped out of the box last year. I am also the self proclaimed spokesperson for KEEPING IT FUNâ„¢ Indoor Cycling. I’m committed to helping other indoor cycling instructors who aren't afraid to approach indoor cycling differently.”
I wrote it a little over a year ago.
I wrote it after making the commitment to add variety into my own studio's Indoor Cycling program.
I wrote it because in order for me to continue to transform lives through Indoor Cycling I recognized that my program needed to evolve.
If you are an Indoor Cycling studio owner/manager the brutal truth is… maintaining the integrity of the road may be the demise of your studio/program.
Soon after I opened my studio in November of 2012, I realized this NOT SO FUN fact.
So, I took an honest inventory of what our studio offers, what our customer wants, and what future projections were for the Indoor Cycling industry. I listened to our customers. I observed what classes they gravitated to and away from. I asked them what they found FUN.
I took into account my personal evolution as a GroupEx instructor, my observations of the Indoor Cycling industry, as well as input from other instructors and studio owners. And then … I charted my Indoor Cycling course and set sail by following my heart. I stayed true to my WHY. I honored both my vision and our Mission Statement of creating the ultimate Indoor Cycling customer experience. I added variety to our schedule.
In addition to traditional Indoor Cycling classes, our studio also offers
CB2 Rhythm
CB2 TotalBody
CB2 Performance IQ
CB2 Rhythm & TotalBody and
CB2 Revelation Revolution Christian Indoor Cycling … all of which we did not offer when we opened. It wasn't easy … but we did it … and it was worth it!
Is offering variety the key to success for future Indoor Cycling studios? ABSOLUTELY NOT
The key is recognizing that the Indoor Cycling industry is evolving and will continue to evolve.
Only you can figure out where you and your studio/program fit in. I suggest you start by revisiting your WHY.
Make decisions that maintain the integrity of your brand mission (which I hope you have) and honor your brand vision (which I also hope you have). Talk to your customers and look at it through their eyes. Look at it through the eyes of customers that ARE NOT customers. Talk to your peers. Ask for help.
Regardless of the path you choose… BELIEVE in it and be ALL IN
Words of Wisdom From An Outdoor & Indoor Cyclist “People need to realize clients have different goals, something your team is exceptionally respectful of. Those who say dance has no room in spin* need to check why they are in the business in my opinion. I love cycling, fitness and helping people improve and grow. I know that may violate an ideal that orbits the bottom line comes first mindset, but it is how I feel. If you want to have limited appeal to a small clientele offer nothing but high powered, intimidating classes that serve Tour de France, Ironman Kona specialists, otherwise open your mind and look at he every day folks that are interested in mixing it up and developing fitness via different methodologies.
I'm admittedly novice in your world and likely idealistic to a fault, but I have trouble dealing with folks that are close minded, dismissive and risk averse. Try things live and learn!” Phil
* “spin” has not been identified as Spin® to maintain the integrity of the customer's own words.
Click below to see (clearly amateur) video of Phil riding in a CB2 class taught for the purpose of media photos. The testimonial after class is unplanned and a beautiful testament to different being a good thing. How do you feel about Phil's testimonial?
