by Cameron Chinatti | Mar 10, 2026 | Best Practices, Boutique Instructor, Master Instructor Blog
Howdy Fit Folk!
John Macgowan has so graciously invited me to contribute to the vast wealth of knowledge that is the ICI/PRO community-- woohoo!! Lucky me. 🙂 To those of you that I had the great pleasure of meeting at the 2011 ICI/PRO conference, hello again! To those of you that I have yet to meet, I look forward to many opportunities to open a dialog, discuss new concepts and create amazing ideas.
Speaking of ideas, I love good ones! I know it's been a good day if I've had at least --what I consider-- one good idea. Generally speaking, my best ideas come from thought-provoking conversations with others. With all the wonderful discussions I'm reading on the posts and forums, I'm bound to have a lot of good days moving forward.
So pull up a chair (if you dare!) and enter the head-space of Cam... I wish you the best of luck!
Happy reading,
Cameron Chinatti
Director of Education for Stages Indoor Cycling
Here's what I've been thinking about today...[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']
Do you ever find yourself spending a disproportionate amount of your mental and perhaps physical energy trying to please or quell the “squeaky wheels”? Typically the squeaky wheels are your most loyal attendees. They sit in the front row, they have "their" special bike, they enjoy filling out lengthy complaint cards, and they dislike any of your substitute instructors. These are the squeaky wheels, always generating a low-level disturbance. More on these folks in a moment!
Recently, a friend of mine shared a link to a blog post titled "Don't Tell Me I'm Wasting My Time!"
Intrigued, I decided to check it out. The author of the post, Marjorie Clayman, is an expert in the field of enhancing the use of Social Media as it applies to the marketing world. Her frustration, as she puts it, "...is the selfishness that exists in the online world when it comes to covering topics that relate to beginners." As you'll see in her article there is a perfect parallel to the challenges that we all face as teachers of indoor cycling.
Now, back to those squeaky wheels!
We tend to teach specifically to please these individuals because we become acutely aware of their verbal tendencies. This makes it very challenging to recognize the needs of the 29 other individuals in the room. More importantly, we fail to see the hundreds if not thousands of potential participants that have never set foot in our classes.
As Marjorie puts it, "If you approach content on occasion from the perspective of someone who is brand spanking new to this space, you will get to meet people and help people whom you may not have met in any other way. What can be more valuable than that?"
So, are your squeaky wheels unconsciously (hopefully not consciously!) creating a "secret society" that makes the newcomer feel uninvited? How do we please them both? In the words of the great Bob Marley, "You can't please all the people all the time." Quite the conundrum, I know.
When you feel the pressures of oiling the squeaky wheels or as my friend and Schwinn Master Trainer Shannon Fable calls it, "teaching to the front-row frowners," take a personal inventory moment. Are you trying to please them to keep an angry person off your back or are you considering the needs of all?
In my time as a Co-Director of a group exercise schedule consisting of 120 classes per week, I fielded many squeaky wheel complaints.
Here are my Top 5 takeaways from my time spent with the dreaded comment cards box:
1. Never throw your team under the bus! It may be tempting to tell the class to fill out a comment card and cast a vote for you to have more classes on the schedule, but a) that's a bit self-serving and b) there are so many reasons why the schedule is created the way it is. Cost per head per instructor, school schedules, child care schedules, maintenance, special programming, weekly class balance, etc. Likewise, if you have a personal gripe about something at your facility, telling your participants to fill out a comment card in order to achieve your goal accomplishes one thing: The squeaky wheels learn that if they are loud enough, they'll get their way, even if it is not in the best interest of the program. This leads to my 2nd mantra...
2. Think big picture. Contrary to popular belief, the individuals that attend your classes are not actually your members. They belong to the facility and you belong to the program or programs that the facility offers. You represent a piece of a puzzle. The more you think of yourself and your fellow instructors in this manner, the more the participants will view you all as a cohesive unit. Amazingly, participant complaints become positive shout-outs when the instructors have a sense of solidarity amongst the team.
3. Stick to your guns. You and your fellow instructors are the resident experts at your facility and you are there to guide your entire class in a safe and effective workout. The squeaky wheels may think that it's cool when Jane Doe instructor takes their saddles away, but you as the professional have to step up sometimes and say what needs to be said. Of course, you must keep in mind that your position is really that of a customer service specialist. So, how can you easily stick to your guns and provide a top-notch customer-first experience? Enter the Bad News Sandwich.
4. Bad News Sandwich. Here's an example of a bad news sandwich.
"Hey Sally, I totally understand where you're coming from and I hear you. You're right. Riding an entire class without the seat is very challenging and it does make you "feel the burn." However, there are actually more effective ways to achieve the same end result and in an environment that is safe for everyone. Can you imagine how terrible it would be if someone were to fall on the seat post during our class?! I'm sure I would lose my job and I would feel awful. After all, my job is to help people achieve optimal health, not promote injury. I know you understand the predicament I'm in; I have to look after everyone's well being -- including yours. Let's discuss a plan that will work around your fitness goals. I'm sure we can come up with something that will challenge you even more."
Okay, so that was a bit on the cheesy role-play side of things, but I'm sure you've had similar conversations before. Just remember: Bad News Sandwich = Recognition of issue or compliment (Good News) + Addressing the issue (Bad News) + Recognition of issue (Good News). You can't go wrong with the Bad News Sandwich. Or ending emails with a smiley. 🙂
5. Equal attention for all. Some people may disagree with me on this one, but no one at your facility should be valued higher than anyone else. This goes for members and instructors! Even if a member has been paying dues for 20 years, the new person that just joined or just attended class for the first time should get the same kind of attention and treatment. Likewise, an instructor that packs the room and has been teaching for years is as much a part of the team as the newer instructor that supports a different set of participants (and thus increasing the number of unique users). The minute a hierarchy starts to form, problems arise. Suffice it to say, everyone plays an equally important role in developing a top-notch indoor cycling program.
Think about your classes this week whether indoor cycling, group strength, step, etc. Ask yourself: Am I teaching to the person that looks miserable or am I teaching to everyone? Am I dividing my attention equally amongst my attendees? Don't overdo it when it comes to greasing that squeaky wheel-- you never know when the chain might fall off.[/wlm_private]
Please share with the ICI/Pro community: How have you been addressing the "squeaky wheel" situations? Any good stories or ideas to share?
Originally posted 2011-11-10 13:22:22.
by Cameron Chinatti | Oct 16, 2020 | Freemotion - Foundation Fitness, Master Instructor Blog
Of course, those of us at Stages Indoor Cycling believe the opposite to be true, (made you look, didn't I!) but we hear this all the time from people that haven't experienced a power-filled class the way it was meant to be. There exists an assumption that indoor cycling is moving away from fun and silently drifting towards a sterile, personality vacuum filled with muzak and boredom. Fortunately, it doesn't take long to convince people otherwise… just a content-rich, fun-filled ride.
In this two-part exploratory look at training with reliable metrics, we'll first discuss HOW to infuse data monitoring in your classes while keeping things fun and interesting. Then in Part 2 we will dive deeper into the physiological benefits and even the community benefits that these new tools can provide. For those of you that don't yet have immediate access to indoor cycles with data providing consoles, I think you'll find that the tips below apply to you as well.
To be fully transparent, I am the Director of Education for Stages Indoor Cycling and Foundation Fitness. Our team is responsible for the research and development behind the FreeMotion Fitness S11 series of indoor cycling bikes and power consoles. I will be approaching this specifically from the Stages Indoor Cycling methodology and in Part II will occasionally be referencing features on the FreeMotion power console.
I'm all about Super-7 lists, so… Here are my Super-7 ways to keep Power-Based classes interesting.
1.) Establish a goal and tell them why: Talking about data for the sake of talking WILL get boring really fast. Choose one particular metric to discuss because it will aid your participants in reaching– as I like to call them– “micro-goals.” Micro-goals can be anything, for example:
“For the next 5 minutes your goal is to give me a thumbs-up at the top of each minute. No thumbs-up means you're suffering and this 5 minute segment is about remaining in a place of comfortable, sustainable effort.”
Based on that particular micro-goal, the only thing they should be concerned with on the console is the TIME. They were not asked to base their efforts on ANYTHING other than a perceived effort. And that's okay!! Which leads us to the next point…
2.) Leave the kitchen sink at home: It's very tempting to talk about all the metrics on the console…ALL AT ONCE! Remember, no one is pressuring you to constantly speak about the numbers- this is unnecessary! In fact, it is rare that I ever focus on more than 2 pieces of data in a typical indoor cycling class, because people get easily overwhelmed. We have to warm them up to these concepts over time. Pick something that supports your micro-goal and stick to it.
3.) Luv ya, Don't ever change!: Did that just remind you of your middle school yearbook signatures? Well, it has merit when it comes to teaching- especially if you're already successful! Don't forget to be YOU! Not only is throwing in the kitchen sink overwhelming for your riders, but it has another dreaded side-effect: instructors forget to be themselves and do what they do best. Don't neglect your charismatic side! Tell them that funny story, sing along with your music (if you dare!), ask trivia questions… Basically continue doing the things that make you the unique leader that you were obviously born to be. The data at your disposal can never replace you: it simply increases your odds for more effective communication.
4.) Reduce the filler: 60 minutes is a lot of time to talk about… nothing. With quality information we can now reduce some of the fillers that creep into indoor cycling classes. I promise you, people won't mind if you reduce the number of times you…
- Count backwards from 8. (It ain't Sesame Street folks!)
- “Woohoo!” (That gets old quickly)
- “How we doing?!” (This come across as a cheap way to get them to respond. It only works once or twice before they tune you out.)
- “Give me more!” (More what?)
Don't get me wrong, there's nothing inherently bad about these group exercise idioms, but are they really motivating people the tenth time you've said them? Probably not. Once you reduce the fluff, you give yourself valuable time to discuss the task at hand, ask them work-inducing questions and give them a reason to want to achieve those micro-goals.
5.) Lather, Rinse, Repeat: There's no easier way to feel successful on an indoor cycling bike that measures power than to have multiple chances to reach your goal. Near the conclusion of a stage or interval, ask your riders to look at one piece of information and remember it. Give them ample recovery time and let them know that they get another shot at improving upon last time's performance. For instance,
“Get ready to rumble folks because we have a 5 minute stage coming your way, but don't fret; it's nothing that you can't handle, and I'll guide you the whole way. Towards the end of your 5 minutes, before we press the Stage button, I want you to focus on your total distance for this stage.” 5 minutes later… “How did you do? Do you remember the distance you covered? Great, because we get to do that exact same 5-minute stage again. No surprises from me! However, this time I want you to find a way to go just a little further. Could you increase your distance by 1/10 of a mile? Even more? Let's find out!”
Seriously, nothing is more motivating then knowing beyond a shadow of a doubt that you are capable of besting yourself!
6) Games, games and more games!: We've all done games in our classes: front row busts a gut for 30 seconds while everyone else is recovering, then the 2nd row goes, then the 3rd row…etc, but in order to truly be playing a game there must be an objective and there has to be a way to win or at least achieve said objective. The objectivity piece was always missing prior to bikes with consoles. Let the games begin! We'll do an entire post on games in the near future, but for a few examples of games you can check out the BIG RIDE that Pam Benchley and I taught on Saturday night of the ICI/Pro conference. Just remember, competition can get overly fierce very quickly amongst your participants. For this reason, consider integrating games as team efforts first.
7) Deliver Measurable Progessâ„¢: For those of you familiar with the Stages Indoor Cycling method, it will come as no surprise that I really, I mean REALLY stand behind this mantra. At Stages Indoor Cycling we Deliver Measurable Progress via Benchmarks. By assessing where you are today, you now have a means by which to achieve where you want to be 6-weeks or 12-weeks down the road. Functional Threshold Heart Rate testing is wonderful, but what if you could compare that alongside your ability to generate Power at Threshold?! Surprisingly it's very doable even in a large group setting. Of course, FTP/FTHR testing isn't for the Day-1 newbie off the street, but there are many other initial assessments that we can provide our participants that will show them where they are today and what to shoot for tomorrow.
Once benchmark assessments become a regular part of your programming, magic takes place! Participants start planning their workouts around these benchmarks as if they were training for an event, even if participating in a race or organized outdoor event has no appeal to them personally.
This all boils down to the “Susan and Bob” conversation from a few weeks back. It's true people come to your classes for a plethora of reasons, but I think it's safe to say that NO ONE would be disappointed if by coming to your classes they were able to do more work with less effort, endure more physically and emotionally, travel farther and go faster. If this helps them achieve their weight-related goals, what a wonderful side effect! If this breathes new life into indoor cycling as we know it – PRICELESS! And that, my friends, is far from BORING.
I'm so excited for Part 2! Your feedback regarding the Super-7 reasons above will dictate the direction of ‘Power Is Boring: Part 2.” Think of it as a “Choose Your Own Adventure” novel! Speak now or forever ride in silence. 😉
Originally posted 2011-12-21 04:00:19.
by Cameron Chinatti | Feb 4, 2016 | Instructor Training, Master Instructor Blog
WATTS TO KJS TO KCALS
Whether you’re riding indoors or outdoors, cumulative cycling efforts are often measured in kJs (kilojoules). For example, at the end of a Stages Indoor Cycling workout you’ll see total kJs on the Stages Power Console on the RESULTS screen. After a ride outdoors on your bike, you may also see total kJ’s on your cycling head unit. So, what is a kJ and why should you care? We’re glad you asked!
Let’s start at the beginning. We’ll explain this KJ thing in terms of a workout on the SC3 Stages Indoor Bike and Stages Power Console. Basic mathematics comin’ atcha, consider yourselves warned.
What is a Watt?
A watt is a standard international unit of power. More often than not it is represented in horsepower. In fact, 1 horsepower = 746 watts. Try to generate 700+ watts. It’s a fun experiment and rather quickly you will realize that yes it’s true, a horse is more powerful than you.
The Stages Power Meter and Console will measure and display the user’s power output in watts. To get this wattage we need movement (RPMs) and force. On the Stages bike, force is measured when the rider steps down on the pedal. As you turn the resistance dial to the right you have to work harder to step down on the pedals, thus more force is generated.
This product of movement and force = WATTS. With us so far?
Now what if you could take all those little watts and add them up over the total time of your ride to see how much energy was expended? You can do just that, if you convert to kilojoules.
1 watt = 1 joule applied for 1 second
1000 of those joules = 1 kilojoule (KJ)
In other words…
kilojoules = watts X seconds / 1000
Now let’s look at kjs to kcals:
The last conversion in our chain of interrelated metrics is converting kilojoules (work over time) to kilocalories (food energy required to do the aforementioned work).
At Stages Cycling we choose NOT to think of calories as the enemy and in fact we’re growing a bit weary of superfluous calorie conversations. Instead we have chosen to give you the straight facts and the straight science.
So first, let’s answer a question that we get asked all the time:
“Why do you call it “kcal”? Can’t it just say “Calories?”” Funny you should ask, there’s a Trivial Pursuit-worthy answer for that!
A calorie- sometimes called a “gram calorie” or “small calorie” (note the lower-case “c”)- is a unit of energy. In fact, it is the amount of energy it takes to raise the temperature of 1 gram of water by 1 degree Celsius. But it turns out that, metabolically speaking, the calorie unit isn’t very practical due to its small value. In nutritional contexts kilocalories- also known as “large calories” or Calories (the upper-case “C” is important)- are preferred. As you might guess, 1 kilocalorie is equal to 1000 calories, or 1 Calorie. Interestingly, the large Calorie is not officially recognized as an international standard unit of measurement. However, in spite of its non-official status, the large Calorie is still widely used as a unit of food energy in the US, UK and some other Western countries. If you travel abroad or purchase any packaged imported food you may notice that within the European Union, both the kilocalorie (kcal) and kilojoule (kJ), another unit used to describe energy, appear side-by-side on nutrition labels.
“Wait, what? How am I supposed to wrap my head around that? Besides I thought kilojoules were watts added up over time?!”
Keep in mind that energy is energy, regardless of its units. We’re simply going to take the work that you put into the bike and convert it into its equivalent energy in Calories (kcal) rather than kJ. A benefit to using the Stages Power Meter with the Stages console is that all these energy and power measurements become readily available! And now, the last step in the chain, the secret sauce, and the moment you’ve all been waiting for: converting kJ to kcal!
Here are some fun figures:
4.186 kJ = 1 kcal = 1 Calorie
Standard assumption of human mechanical efficiency = 22%
I know what you’re thinking, “Where does that 22% come from?”
As it turns out, the human body is amazing, but it’s not very mechanically efficient. The efficiency of human muscle has been measured (in the context of rowing and cycling) at a whopping 18-26%. This means that only 18%-26% of the energy available to the muscles is actually translated into doing work- the rest is lost as waste. For our calculations we simply chose the median point, which is regarded in the fitness equipment industry as the standard assumption of mechanical efficiency, also known as the best approximate value.
The Stages console uses the following formula to convert the kJ value to the kcal value:
kJ / 4.186 / .22
First, the kilojoules value is converted to the kilocalories equivalent (4.186 kilojoules = 1 kilocalorie). Then, this value is divided by the standard assumption of human mechanical efficiency (22 percent). The result is the approximate amount of food energy used.
Your homework assignment- should you choose to accept it- is to do a ride on the fabulous Stages bike with Power Console and take two pictures at the conclusion of your ride. One picture with the kJ info showing at the top and another with the kcal info at the top. When you have a spare moment try out the equation above and you’ll be amazed, it’s Math-magical!
You can learn more about Power, the Stages Power Meter and the Stages Indoor Cycling bike at the Stages Cycling website.
by Cameron Chinatti | Nov 30, 2011 | Freemotion - Foundation Fitness, Master Instructor Blog
It's official: We are in the thick of the holiday season! For many, the worries are already piling sky-high: In-laws, turkeys, decorations, pies, finances and the potential collapse of the Euro-zone (just kidding on that last one… mostly.). Workouts tend to focus on caloric expenditure and that mentality alone can induce panic — AAAGH!! WHY ARE THE HOLIDAYS SO STRESSFUL? Is this really what Santa intended? My guess is probably not.
We're obviously well aware that our primary job is to provide health and fitness resources to our clientele. But we should realize that we also moonlight as severely underpaid therapists! Sometimes, especially during high-stress times of the year, it becomes important to ditch the calorie talk and focus instead on stress management and helping our clients to use their workouts to alleviate some of their holiday stress. The message for your ride is an “Attitude of Gratitude”: When your sense of entitlement decreases, gratitude INCREASES! When gratitude increases, stress levels DECREASE! Amazing isn't it? Sign me up! ‘Tis the season to bust out the proverbial therapy couch and host a “session” that's less about caloric expenditure and more about giving up what you “deserve.”
A couple of disclaimers before I share my ride ideas: This is not intended to be a set-in-stone ride profile. Why? Because your style of communication and general demeanor with your group play heavily into the direction this takes. Keeping in mind that although I thoroughly enjoy micro-managing metrics and wearing my Heart Rate Monitor to bed, I must implore you to drop that kind of thinking for this particular ride. Don't worry about the power meter, heart rate monitor, cadence or the number of calories expended. Think of this as the much needed opportunity for people to calm their minds, sweat a little bit, and receive permission from you to NOT destroy themselves physically or emotionally.
You may choose to use whatever gratitude-inducing songs resonate with you. Here are my playlist (also found on Spotify under Cameron Chinatti) and accompanying focus cues from this year's 45-minute Attitude of Gratitude session:
Pre-Game:
American Land Bruce Springsteen 4:44
Thank You (Falenttinme Be Mice Elf Agin) Sly & the Family Stone 4:48
Warm-Up:
Gratitude Earth Wind & Fire 3:27
You Are the Best Thing Ray LaMontagne 3:52
Ditch Your Entitlement:
Princess of China Coldplay Feat. Rihanna 3:59
At the top of every minute ask participants to add enough resistance that they can feel noticeable increase in load- the tugging in the legs gets stronger with each addition. For every nudge ask them to admit to themselves the areas of their lives where they feel a sense of entitlement towards something. Perhaps it's their health, a nice car, a holiday bonus…etc. By the end they'll have 3 situations/items in mind. At the start of the 3rd minute ask them, “Now, how would you feel if one or all of these entitlements were lost or taken away?” In the last 30 seconds, “Put those entitlements aside. For 30 seconds, as you surge forward, internally rattle off all the reasons you possibly have to be grateful for. The more the merrier!” This challenging yet very do-able 4 minute section provides the clarity necessary to come up with the good stuff.
Thank You Dido 3:38
Establish an active recovery pace that would allow for total control over breathing and mental capacity. I usually start this section by telling the class that I have a tendency to exert a sense of entitlement over my health. When I'm feeling sick, having difficulties with my asthma or some other malady, I tend to throw a pity party. “But I deserve to be healthy!” whines Cam. Then I have to remind myself that I should be expressing thanks and gratitude for what health I do have and the amazing advancements in medicine that have allowed me to survive thus far. Not to mention all the lessons I've learned about my life during these illnesses. That's when entitlement morphs into gratitude.
Once they've collected themselves ask them to reflect on these areas of entitlement. “Now turn to your neighbors and share at least one opportunity you can take to turn your entitlement into gratitude.” The first time I attempted this in a class I had apprehensions about people's willingness to share their weaknesses. Surprisingly, I could have used two “Thank You” songs to let them finish their conversations– magic was taking place!
Rediscovering Gratitude:
Mirror's Edge Nitrous Oxide 6:14
Let your participants know what to expect by informing them of what's to come. In this section our collective entitlement will morph into overflowing gratitude. Over the course of 6 minutes not only will we think of our own opportunities for gratitude, but we'll ponder our neighbors’ thoughts. At the top of every minute we add noticeable resistance back on, and at the same time we proclaim to our neighbors what we are thankful for. In following the example above I would say, “I'm so thankful that I've only been sick once this year and that it didn't turn into a chest cold. Yay!” After this statement my neighbor and I both add gear. At the top of the second minute, it's now my neighbor’s turn to tell me how she is shifting her entitlement towards gratitude. This pattern of sharing and adding resistance continues until we reach minute 6. Depending on how aggressive the gear changes/nudges of resistance happen to be, more than likely some pedal mashing is taking place. Remind participants to keep their leg speeds brisk (notice: I'm not going for any specificity here) and that from a cardiovascular standpoint, the last time they share with their neighbor should be tough to do. Simply saying, “My lungs!” requires a good deal of effort.
An Attitude of Gratitude (Comedy Break): Jimmy Buffett 2:28
Confession: I really dislike Jimmy Buffett, but this song is short, sweet and generally gets people smiling– this is perfect for setting the tone of the next working segment. Take this recovery as a chance to chill. Or if you're like me, poke fun of Jimmy Buffett… gratefully of course!
Gratitude for Fuel:
Titanium (feat. Sia) David Guetta & Sia 4:05
This song is one of those rare gems where the use of verse/chorus can actually be rather handy for measuring time and task. Typically, I'm not one for mapping my ride to my playlist, but this song works perfectly for this type of effort. Be creative in how you choose to describe these attempts. I personally enjoy the ‘sling-shot' analogy.. “From the beginning of this song to 1:15, imagine yourself stretching a sling-shot to its absolute limits. All that potential energy will be ready to be launched into the stratosphere from 1:15-1:30. 15 seconds’ worth– that's all I'm asking of you.” Essentially you're building good resistance for an effective sprint-like effort. The 2nd and 3rd attempts will be essentially the same (use verse/chorus as your guide), but now our focus goes into what's actually in the sling-shot. Is it an abundance of gratitude ready to be spread into the world or a flaming bag of you-know-what?! How's that for an honesty-check?
Taking It All In:
Beautiful Day Mozez 2:44
“You'll find your own in life and bring a smile to someone's heart.” What fantastic lyrics! If this song isn't your style find one that suits you. It's important that you enjoy listening to it because your challenge –should you choose to accept it: Be talk-free for 2:44. This is harder than it seems for us instructor types. Introduce the intent and enjoy the space. “For the next 2:44 take this opportunity to get back into your head. Give yourself permission to be comfortable, however that may be. For the remainder of this track think about the people in your life that would be positively impacted by your thankfulness and gratitude.”
Giving It All Away:
Beautiful Day U2 4:08
It's so easy to “take” because it's what we feel we deserve. We work hard at life and play hard during workouts. We impose expectations on those around us and assume entitlement for ourselves. These can be positive and wonderful motivators when balanced with a sense of thankfulness and gratitude! “To provide balance and give back what we received from this session today, my final request is that you commit to letting others know how you feel. This last working segment will be identical in structure to the very first. Rather than ditching entitlement, we're committing to the individuals that we're going to appreciate. At the top of every minute, make a decision: “I will hand-write a letter to Mom and Dad, telling them how I recognize and appreciate all the sacrifices that they have made for my brothers and me over the years.” Come up with 3 actions that you can take to show gratitude. From minutes 3-4 as you surge forward with your last burst of effort, seal the deal. These are the ones that matter.”
Cool-Down and STREEEEEEEETCH:
I Will Not Take These Things for Granted Toad The Wet Sprocket 5:48
Somewhere Over The Rainbow/What A Wonderful World Israel Kamakawiwo'ole 5:08
This class is a great one to provide a lengthier cool-down. I love the word stretch because it can mean so many things. When stretching physically, I enjoy presenting stretching as it compares to self-improvement. “Sure, it's scary to put yourself out there and show someone else how thankful you are for all that they do. But why? Why are we afraid to tell people nice things? Especially the ones that constantly do nice things for us. That doesn't make sense! When was the last time someone got upset or laughed at you for showing kindness. This shift in thinking will greatly impact your approach to everyone and everything.”
As an instructor, this does take some courage on your part. This isn't a hammer-fest, smack-down kinda ride. You won't be congratulated for slaughtering them with “the hardest class ever.” This takes even more bravery to do during the holiday season when the calorie obsessions are strong. So perhaps you can think of this as your personal stretch. Does this push you outside your box of comfort? I know it certainly did (and still does!) for me. Take note, as a lovely side-effect, you may even have sling-shots full of gratitude fired your way.
