Panty Lines

If you're fairly new to spinning you've likely noticed a wee bit of discomfort in the "nether" regions (not so commonly referred to as the perineum).  You might start off with a gel seat, but once you're totally committed you'll graduate to wearing cycling shorts.  Here's a little known fact about wearing cycling shorts. They're meant to be worn commando. Cycling shorts are crafted with a breathable chamois (pronounced "shammy") and flat fell seams. That means the seams are joined together using "flat fell" construction so there isn't a bulky seam to chafe you.  More expensive shorts have up to 10 panels (while cheaper versions may only have 2 or 4) designed to contour to your body.  There are no seams between the legs or anywhere that would sustain repeated movement.  Which brings me to the topic of this post, if you're wearing underwear under your cycling shorts, you're completely defeating the purpose.  Undies aren't meant to be worn on the bike and are rarely made to take the punishment of soft tissue compressed against a hard saddle. Besides nothing spells "noob" quicker than panty lines.  Liberate yourself, toss the undies...at least for spin class.

Being Amazing

I'm cheating here and quoting Seth Godin, but he really is awesome and deserves to be quoted.
How will you be amazing in 2012?

"The thing is, we still live in a world that's filled with opportunity. In fact, we have more than an opportunity -- we have an obligation. An obligation to spend our time doing great things. To find ideas that matter and to share them. To push ourselves and the people around us to demonstrate gratitude, insight, and inspiration. To take risks and to make the world better by being amazing."


(From Seth Godin's blog "The Chance of a Lifetime")

Respect the Sport

When we think about different sports - we think about the techniques that are inherent within each sport.
Throughout history as a sport developed and technological advances were made, sport-specific equipment evolved making each activity faster, smarter, safer.

Respecting the Sport means keeping the integrity of the sport intact. We know the consequences of running while lifting weights, or even running with ankle or wrist weights.  Why then, do some folks completely separate cycling from spinning?

Our video was born out of the necessity to educate the indoor cycling participant.  They know better.
They'll expect their instructor to know better too.

My top 3 reasons for becoming an indoor cycling coach?

1. I love to rip the legs off of guys who I normally can't keep up with during the cycling season!

2. I love the look on people's faces when I say "TABATA".

3. I love new riders most of all, when they realize that "going for a ride" doesn't even feel like a workout!

Your core is your powerhouse

What exactly is your core?  The core muscles include all the muscles of the torso minus your arms and legs. Your core is at the centre of everything you do.  On the bike, a weak core is like riding a bike with a cracked frame, energy dissipates.  A strong core is the platform that your legs push up against.

I developed a fun round of exercises I call "around the world" that center around some common and not so common movements - grouped together they become "around the world" -  you'll see why when you do them.  Begin with 2 sets of 12 and increase to 4 sets, after which you can apply the "tabata protocol" of 20 seconds on, 10 seconds off for a total of 8 sets (use the 10 seconds between to move into the next exercise).  Twice a week is plenty.

1. Bicycle - begin on your back with a traditional bicycle - hands behind the head, elbows wide (keep your knees bent if your are new to core work). Alternate knees toward opposite shoulder, twisting the torso.

2. Side Plank w/lifts - roll onto one side propped on one elbow, stack legs and feet on top of each other. Lift yourself into side plank pose (if this is too taxing, bend the lower leg and lift yourself up on to the ouside of the knee).  The other arm extends towards the ceiling.  Execute little lifts towards the ceiling with your hip.  (This movement works the entire side facing the floor).

3. Front Plank - support yourself onto your elbows and toes, keep torso parallel to the ground.  (Advanced movement - raise one arm or one foot slightly off the ground OR raise opposite arm/foot at the same time) hold for a count of 20 seconds.

4. Side Plank w/lifts - roll onto the other side (see #2).

That's Around the World!

See yourself through someone else's eyes

Imagine the person who loves you most;  your child, your lover, your best pal, your sister/brother, mom or dad, nonno or nonna.  

Imagine what they see when they look at you.

These are the eyes you need to see yourself with.

Living Big vs Living Small

It's easy to get caught up in the small stuff, pointing fingers, stuck in the rut of bitchiness.
It's harder to live big, let the small ugly stuff slip through, not stick on you.

Most days it feels like my natural rhythm is to focus on hurts, on unkindness done to me.
This kind of thinking feels bad, it feels achy, like a flu, wrapped up inside myself, fetal like, small.

Living big is spreading my arms, hugging my best buddy, because she makes me feel big, she tells me
that I was made with special "fairy dust".  Telling my sister how much I love her, because she is unwavering in
her love for me. 

Living big is reaching out to someone we might not know so well, offering a little of ourselves, a little bit of kindess. In the end that's all that really matters, it's what we'll remember about you. What you'll remember about me.