I hope 2012 has welcomed you with health and happiness! My family has grown by one! I had my son, William (Liam) Robert Brown on Friday December 30 and we have been basking in his every move. With that being said, I will be away from my blog over the next couple months. I won't say exactly when I'll be back in the saddle, literally but will keep you abreast on my Facebook page as well. Please feel free to like the page to keep updated and to stay connected.

Wishing you a wonderful 2012!
Lisa

_ Fusion classes are becoming more and more prevalent in group exercise classes. Participants are looking to get the most bang for their buck and thus keen to try multiple modes together in one class. Recently, I spoke with Chelsea Coghill, a group exercise leader with the University of Alberta’s Campus Recreation, about her experience leading a fusion class.

How did you come with the idea to merge an indoor cycling and a yoga class?

The idea was actually posed to me by the U of A Campus Recreation Group Exercise Coordinator when I was initially hired on to teach regular sessions.  It was a format that had been tried in the past.  The coordinator offered me the fusion class based on my cross training in indoor cycle and yoga only, knowing that there might be challenges in the event I needed a sub because at the time I would have been the only instructor trained in both formats!

What do you think is the most beneficial aspect of a fusion class?

I think the most beneficial aspects of fusion classes are BALANCE and VARIETY.  In the cycle-yoga context, cyclists tend to prefer the high intensity and energetic demands of a spin class but may neglect the cool down and stretching components that are also really important.  The yoga component offers an extended cool down and stretch along with calming and settling effects.  We can’t be go-go-go all of the time, nor is it productive to always be still – BALANCE!  Variety is also important to challenge the body, keep classes fun and interesting.  It’s nice to follow a format but also allow for new things to be introduced.  My favourite instructors are always the ones who hold their style and structure but continue to change things up – you just never know what might show up!

Why does an indoor cycle-yoga fusion class work so well?

To build a little bit on what I’ve already said, the spin-yoga fusion works well because of the complementary nature of the formats, which offers balance.  For the indoor cyclists out there, they know that the cycling room can be a place of high energy and intensity – pounding hearts, heavy breathing, high speed, steep hills, burning muscles and maybe even sweat puddles under the bike!  Avid cyclists know that muscles get tight and stiff, especially if time is not taken to thoroughly stretch out those working muscles.  Adding the yoga component to cycle offers a greater opportunity to build length and flexibility in those areas of the body that get especially tight.  It’s also a nice extension that offers participants an opportunity to fully absorb that endorphin release, allowing for additional calming and well being benefits.

Describe a typical class.

Generally, the class is about 80 minutes.  The first half to two thirds (37-50 min)

_ As comical as this above joke is, it really makes me think about spider webs as safety nets. What are the safety nets your facility uses or alternatively, what sort of safety nets do you put in place for yourself?

One of the many roles I have is an AFLCA Trainer of Leaders and I get to observe new AFLCA cycle designation candidates. Recently while observing a new instructor, she demonstrated great care and diligence. She had all participants complete an informed consent and a short medical history to inform her about any health concerns. Smart or what!

What waiver does your facility use? Or do you have participants sign a waiver or what about informed consent? And then there are the physical activity readiness questionnaires, where do they fit in?

Let’s review what each type of form will provide.

Waiver: provide coverage for the facility and associated staff in case of an incident

Informed Consent: form outlining the potential risks and benefits to participating in an exercise program

PAR-Q: simple screening tool used for participants 15 to 69 years to determine if it is appropriate to start an exercise program

PAR-MEDX: medical clearance form that must be provided to participants who answer questions positively on the PAR-Q. This form is completed by the participant’s physician.

PAR-MEDX for pregnancy: medical clearance form that must be completed by all pregnant women by their physician before participating in exercise program

These forms are all examples of safety nets. Ideally, having one or more of the forms completed by participants will demonstrate that you value your participants’ health and safety. As well, in some cases it may also protect you in an event of an incident.

What other communications tools can you use to keep your participants safe? Do you ever ask who is a new participant at the beginning of class or inquire with participants about anyone have any medical conditions you should be aware of? These types of questions can provide some valuable verbal information about who is participating in your class and better enabling you to provide an appropriate class (i.e., suitable intensity, drill types, etc.). It is just another way to avoid having any incidents during your class.

In the past couple years, “safety nets” have become more common such that U of A Campus Recreation program has now implemented waivers for all participants who partake in group fitness classes. Take a look at their form for an example.

What are the ways you protect your participants and yourself in your indoor cycling classes? What is your “spider web”?

 

Want to ‘pump’kin your cycle participants up with your creepy and frightening class? Try some of these drills and skills this Halloween!

Ghostbuster Hill Drill

Did you know that the word “ghost” is sung 30 times in the original Ghostbusters motion picture soundtrack song? Why not use this to your advantage and have your cycle participants increase resistance every time they hear the word “ghost”.

Now for those who have a tension knob, participants can increase with small increments in the seated position each time they hear the word and stand when their revolutions drop below 50 rpm for a standing hill climb. For those with gears, why not have cycle participants climb two hills increasing from gear 5 to gear 20 (move to standing to reach the top of the hill), with 30 words, these lucky folks get a break dropping back to 5 before climbing again (apparently this hill has a dip near the top!).

Both ways, the hill is just over four minutes total and I would encourage adding in downhill at the end to another classic Halloween song, Monster Mash!

R.I.P. Power

I found these really wicked Halloween glass tags with six themes – Trick, Treat, Bats, Witch, Haunted House, and Jack o'lantern (see above). I laminated them, place them on each bike and use them to perfectly divide participants into six groups.

Power work has been a focus this term and thus, R.I.P. Power is the perfect way to put cycle participants into the grave! Split the group into 2 groups (Group 1: Trick, Treat, and Bats; Group 2: Witch, Haunted House, and Jack o'lantern). Group 1 start with seated power for 15 seconds while Group 2 rests. After the 15 seconds, the groups switch where it is Group 2’s turn to go. Continue to switch groups while increasing the duration of the seated power (i.e., 30, 45, 60, 90 seconds). If time permits, start again and steadily increase in duration with standing power.

Need more inspiration? Check out October 2010’s post for another drill idea for sprints!

Happy Halloween!

I am very fortunate with my work as an AFLCA Trainer of Fitness Leader to meet both new and veteran indoor cycling instructors. In my most recent AFLCA Cycle Designation Course, one such participant shared with me a recent article she wrote.

Lisa Wojna is a journalist with a fitness column in the Leduc Representative and she shared with me (and now you) this great article on visualization. Take a read and get inspired!

Those of you who’ve ever participated in a spin cycle class will likely agree that a good spin instructor is a master of visualization.

They can take you to foreign lands, favourite childhood haunts, or on imaginary scenarios while coaching you to push yourself up a hill or sprint to that someplace, or someone, you’ve envisioned at the end of your workout.

Add a great mix of music to the scenario and any discomfort you might feel in your quads or on your backside is washed away by an otherwise exhilarating experience.

I recently participated in a course for prospective spin instructors and was fortunate enough to have an amazing leader. And as I listened to her verbal promptings, and painted my own journey scenario during our workouts, I thought about how closely this method of teaching reflects a healthy way of working through many of life’s challenges.
 
Whether it’s preparing for exams, putting the finishing touches on a work project, or getting ourselves in top physical condition, envisioning the end result and its many rewards helps take at least some of the stress and strain off the process.
 
The idea of using visualization to reach a goal took me back 29 years, to the later stages of my first pregnancy, when I employed a similar method to propel me through my modified walking program during those last few weeks before my first child was born.
 
Every weekday morning I’d don my heavy winter coat at around 11:30 and waddle my way toward the hospital where my husband worked. We’d enjoy our lunch together, and then I’d waddle back home. Between the two walks I clocked about 60 minutes of gentle exercise.
 
Now anyone who has ever lived in Winnipeg likely won’t need to read this next bit, but let’s just say frosty, frigid, freezing, and furious are just a few of the adjectives one could use to describe winter weather conditions in that corner of our country.

To get myself through those walks, especially on the most inclement days, I’d envision the stages of my pregnancy. I’d mentally divide the distance between home and the hospital into sections, with each section representing a different stage of my pregnancy.
 
Sometimes those sections would represent trimesters, and as I passed each section I recognized I was moving closer to my due date—those were usually days when I didn’t need as much of a distraction from the weather or how my body felt under the heavy strain of pregnancy.
 
Sometimes I’d get quite detailed, reviewing the major milestones that have already occurred with the growing baby inside me, and what was still to come. Those added details demanded more mental energy and distracted me from the weather on particularly cold days.
 
Of course, reaching the hospital on my way to lunch, and reaching my home afterward, always signified the birth of my firstborn.
 
Some might think this is a silly game, but it kept me moving and exercising during a time in my life when I would have much rather been resting—or eating chocolate ice cream. And like the techniques employed by a good spin instructor, they propelled me toward my goal of keeping at least moderately active during my pregnancy.
 
What story could you tell yourself to propel you through your morning workout? What kind of journey could you take yourself on that would thrust you through a challenging boot camp session, or that dog walk you’ve been putting off all week?
 
It’s great to stay focused on the task at hand, but we all need a little encouragement every now and again. If taking your mind off your squats by thinking nice thoughts keeps you on your exercise program, then dream away.
 
And before you know it, you’ll be reaching that goal and plowing on to the next one!
 
Happy dreaming!

And with that, I wish you a happy summer! I`ve already slowed my pace (and blog posts) and will be taking a break over the summer. But will be working on my promised series on using the energy systems effectively with cycle drills and skills. Check back in September for more posts about one of my favorite things to do...ride my bike!