My New Obsession....

I'm sure many of you have seen the new youtube sensation PSY.  I have to admit, at first I was like, who the heck is this werido, but after listening to the song a few times, it grows on you.  So much that I'm going to use it in my spin class today (I'll let you know how the participants react).  And doesn't the video just make you want to get up and learn his galloping dance moves?  No? Am I the only one?  Eep!  Watch the video and tell me after if this makes you want to learn the gallop.  I know you're all going to secretly try it when no ones watching....or are they watching......

Workout Wednesday's

What is your favorite class?  Kickbox, yoga, spinning?  All are fantastic, but one of my favorite formats to teach is Bootcamp.  Instructor/Trainer Perspective: it gives you free range as to how you want to lay it out.  Participant/Client Perspective:  Time efficient for completing your cardio and weight training.  Here is a sample bootcamp class sure to elevate your heart rate, burn calories, increase stamina and make you sweat!

Complete all exercises as listed once through for 45 seconds.  Take a 2 minute break.  Repeat all exercises for a second set.   Try this program twice a week (with at least a day of rest) for 3 weeks and see the improvements in your cardio, strength and stamina.

1) Prisoner Squats

2) Mountain Climber

 3) Dumbbell Shoulder Press

4) Split Squats

5) Dumbbell Wide Row

6) Plank

7) Push-ups

8) Burpees

Notice anything missing?  Did you say no arm exercises?  You would be 100% correct.  Eliminating isolated biceps and triceps exercises will make your workouts very time efficient.  Plus, they are already being included with all upper body and stabilizing exercises.  Just because you are doing a wide row doesn't mean you are solely working your upper back.  Since the arms are bending you are also involving the biceps.  The legs and core are also working to help keep you stabilized.  An exercise that you once thought worked one part of your body has now been proven to give you an entire body workout.

Tune Me Up Thursday's

I always ask my class what songs they love to spin to.  The answers vary but these 5 are the most commonly requested.  Try adding them to your playlist to see the difference music can make on your's and your classes work output.

Top 5 Songs to Cycle to:

1) Darude - Sandstorm (Sprints)
2) Pirates of the Caribbean Soundtrack - Skull and Crossbones (Hills)
3) Mission Impossible Movie Theme (Sprints/Hills/Flat)
4) Dead or Alive - You Spin Me Round (Like a Rocord) (Spints/Hills/)
5) The Prodigy - Voodoo People (Sprints/Flats)

* Click on song to listen

Tips to deliver the BEST spin class:

• Have a sheet present every class for your participants to write their favorite tunes on.  Go home, and create a playlist comprised of a few of the songs.  When they hear their choice, they will feel great knowing they are contributing to your workout plan and that you are delivering a client oriented class.
• Vary your workout plans. Repeating the same workout will leave you and your participants bored. You are trying to progress the class, not maintain them so do a little reading to get great ideas for your classes. (For example, make 1 workout an anaerobic one and the next an aerobic.)
• Ensure you are not forcing your participants to do the work.  Chances are, 1 or 2 of them may be having an off day (sick, tired, stressed, etc.).  Get them to try their best but don't physically turn their resistance up because you think they aren't working hard enough.  Once you have developed a rapport with the participants, you can then try to encourage them to work harder.
• Keep your professionalism.  You are the leader in the class and if you are acting immature or saying inapproriate things, chances are, your participants will not take you seriously and it could potentially cost you the class.  Remember, there is a time and place for everything.
• In sticking with the above comment, make sure you are dressed appropriately.  Again, participants will not take you seriously if you are dressed in ripped, old or baggy clothing.  Form fitting, colourful and clean clothing will help win over your class.