Hills

Yesterday's spinning class was a strength day...lots of hills!

Warm up 8min getting HR up to 75%

1st hill
1:00 seated climb 80%
15sec Standing climb 75%
1:30 Seated Climb 85%(add resistance)
30 Standing climb (decrease resistance slightly) 80%
1:45 Seated Climb 85%(add resistance back)
1:00 Downhill (keep in control increased cadence)
2min flat Recover HR 65-70%

2nd Hill
1:30 Standing Climb HR80-85%
30sec Seated climb (decrease resistance slightly)HR80%
1:45 Standing climb (add resistance keep upper body stable and controlled) HR85%
45sec Seated Climb (decrease resistance slightly) HR75-80%
2:00 Standing climb (add resistance) HR85%
1:00 Seated climb (decrease resistance ) HR 75-80%
30sec Standing climb (add resistance surge to the top) HR85-90%
1:00 Downhill
2:00 Flat road (make sure feet flat legs engaged) HR recover to 60-70%

3rd rolling hills-Repeat 4 times
30 sec seated climb add load HR 75-80%
30 sec seated climb add more load
30 sec standing climb add resistance surge to top of hill HR 80-85%
30 sec downhill
30 sec flat

Sprint to the finish!

Saturday Spin

Each month on the first Saturday I teach the 8:15am Spin class. I really like teaching this class because I get a new mix of people who I normally don't see on the other days that I teach. Typically they are pretty hard core and I can work them really hard and they love it!
Today was no exception. I did a new workout that was inspired from a few that I have see around mixed together. It went a bit like this...

5min Warm up
1min seated flat 80% (get HR up to sustainable level and goal is to maintain)

8min set Choose ONE postion (standing or seated) and we will maintain postion for 8 minutes.
Every other minute has one 30 second pick-up (increase cadence or resistance to bump HR up to 85%) decrease back to sustained level 80%HR.

2 minute recovery
Repeat 8 min segment in a different position. (each person should be able to see a marked difference in their ability to maintain HR and feel in control)
2min Recovery
Then to test what they have felt I do a track cycle. Split the class into three groups .
Group 1 begins sprinting, group 2 climbing, group 3 in recovery. Groups rotate every 30 sec for first 3 track cycles (group 2 goes to sprinting, 1 to recovery, and 3 goes to climbing.)
When group 1 gets into the sprinting position for the 4th time we increase the intervals to 1 minute each. Repeat cycle for 4 more rotations.

Recovery and cool down

It was a fun workout and afterward I had students who said they really had to pace themselves on the 8 minute cycles and that when we did the track workout they were better capable to find their aerobic max.

On other news I just ordered my continuing ed home studies...I'm looking forward to reviewing some new material and getting some fresh ideas. However, I am always a bit disgusted with the whole re-certification money process...I can't believe how much it costs to keep current. I recently spent about $300 on recertification and home study materials...luckily it is only every two years!

Cardio Crazy

Today while teaching my Spinning class I discovered just what it is that my body craves every day it isn't allowed to run! Cardio...yes, this is what makes me a happier person! I taught a nice workout today that went a bit like this:

5 min warm up

1:30 Standing climb HR80%
30 sec Seated climb decreased resistance HR75%
2:00 Standing climb HR80%
1:00 Seated flat HR maintains 80% (increase cadence to maintain HR)
1:00 Standing flat HR 80%
1:00 Seated Flat HR 80%
1:00 Standing Flat HR 80%
3:00 Seated Flat HR 75% (decreased tension)

5 min cool down
Repeat 4 times as a loop.

Class was really good and I made a new playlist for it but, I think I will do a few revisions of the play list. I've been trying to broaden my typical stuff and found some free stuff by another instructor. Overall it was a good mix but probably not my favorite!
We will Rock you, Queen
Revolution, Beatles
Starry Eye Surprise, Oakenfold
U2 Medley, mix by another web spin instructor DJ PD(this will be cut, it was a bit weird and my class gave me funny looks)
Harrowdown Hill, another mix by DJ PD
Tu es Foutu, Another mix my DJ PD (kinda weird but I liked it)
Holding out for a hero, Bonnie Tyler (footloose)
Don't Stop, Brazillian girls (another mix by DJ PD)
Maneater, Nelly Furtado ( One of my current favorites)
Manic Monday, Relient K (a Punky version)
With My own two hands, Jack Johnson

Confidence...it's contagious!

(A pumpkin won't grow unless you plant it!)

Today after teaching my spinning class I was contemplating the great people I get to see each time I teach (mainly women, who are working on becoming better individuals by taking care of themselves). They come from all walks of life, but each of them are out there, doing something about who they are, rather than sitting home and doing nothing.

I've recently had connections with some people who are stuck in a self pity cycle of whoa-is-me... and rather than being sympathetic (which is of coarse what I really try to do when someone is in real need) I have found myself wanting to give them a nudge and say...come on don't be sacred, just get up and do something about it!

I should also note that I really have a zero-tolerance policy on whining...Poppy is the queen of it and it pretty much drives me nuts...so in my effort to get her to talk normally I try to say "Poppy, look at me and talk like a big girl".

This is the message that I want to give to those out there who are struggling or are in need of an extra push...get up and take control of the situation and have confidence in your ability to make the right decision! We truly short-change ourselves when we give insecurities the upper hand. I'm not saying I don't have insecurities...believe me I have a ton! But, the ability to see your weakness and to overcome it is so amazing, the knowledge of what you really can do is so inspiring!

After having all of these thoughts while driving home, I came home to find an email from my good friend Merilee and she included this message to me. I'm grateful to her for her inspired email...

"I sincerely hope you sisters fully understand the greatness of your gifts and talents and how all of you can achieve the 'highest place of honor' in the Church and in the world. One of your unique, precious, and sublime gifts is your femininity, with its natural grace, goodness, and divinity. Femininity is not just lipstick, stylish hairdos, and trendy clothes. It is the divine adornment of humanity. It finds expression in your qualities of your capacity to love, your spirituality, delicacy, radiance, sensitivity, creativity, charm, graciousness, gentleness, dignity, and quiet strength. It is manifest differently in each girl or woman, but each of you possesses it. Femininity is part of your inner beauty.

One of your particular gifts is your feminine intuition.
Do not limit yourselves. As you seek to know the will of our Heavenly
Father in your life and become more spiritual, you will be far more
attractive, even irresistible. You can use your smiling loveliness to bless
those you love and all you meet, and spread great joy. Femininity is part
of the God-given divinity within each of you. It is your incomparable
power and influence to do good. You can, through your supernal gifts, bless
the lives of children, women, and men. Be proud of your womanhood. Enhance
it. Use it to serve others."

(James E. Faust "Womanhood: The Highest Place of Honor," Ensign, May 2000, 96)
With this beautiful quote in mind, I want you to try to think of one thing that you have been not doing, but want to. One thing that you are going to set out to conquer...You can leave me a comment if you are willing to divulge such private information, or you can make a mental note to yourself that you will do something and give yourself a deadline.

I find that if I pledge to do something to someone else, then I HAVE to do it. So here it goes, I pledge that I am going to: Paint with confidence! I have some hidden artistic interests that have been weighing on my mind lately. I have these great ideas and then shirk at my ability to actually do them. Deep down I think I can, but I hesitate because of the commitment to the project that is involved. I currently have about three in the works. I will keep you posted on my progress. As a birthday present to myself, I want to have two of the three completed my NOVEMBER 7th!

Change...

Do you ever find yourself at the crossroads of change? Recently (yesterday) after chatting with the boss at the Gym I teach spinning. I discovered that there needs to be a change in my teaching approach and style. She didn't say I needed to, but in an effort to make things more consistent at our gym I have decided that it is the best thing for me to do....
Although I LOVE constructive criticism (mainly because I can't change something if I don't know there is something to change) there is that moment(or longer) when you feel a little exposed and unsure of yourself.
Suddenly you are re-evaluating all of the minor imperfections in the category that need some improvement. You try to reach out for something to justify or embrace the mentality behind the previous choice/technique of teaching.
In looking for ideas I threw my input and questions to a cycling forum...good/bad choice. Now it seems the others find me inexperienced and also critiquing my previous teaching methods...after all they don't really know the whole picture of my teaching...I only gave them the piece I'm working on...they dont see the part where my classes seem to love what I give them and seem to enjoy my teaching styles.
So, basically I threw myself to the dogs in an effort to find ideas and now find myself regretting exposing my weakness to the masses...So why do you ask would I further expose myself to the blog world?
I suppose it is my way of reaching out and putting on paper (so to speak) how hard it is to make a change for good while trying hold on to the pieces I felt were strong and secure.
-Heres one for self improvement!
I'll let you know how it goes...I do like improving and re-inventing myself to become something more...it's just a bit uncomfortable!