Spinning News for Spinning Enthusiasts
Fuel your success and maximize your results with Spinning® News for Spinning® Enthusiasts, a monthly resource for Spinning program enthusiasts. We welcome feedback and suggestions at email@example.com.
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July/August 2015 - Meet Natashia Iacovelli
Spinning® Master Instructor Natashia Iacovelli: "I was already working at a studio as an aerobic instructor and they were getting the Spinning® program. It was in fact the 4th club in the entire country to get it back in 1997 – so it was super exciting. Three months later the opportunity to apply to become a Spinning® Master Instructor came up and I jumped on it. I fell in love from the very first moment."
May/June 2015 - Meet Carlos Fuentes
Spinning® Master Instructor Carlos Fuentes works double duty in both as a Spinning Instructor and in the Spanish Army. While being deployed on a mission this month and being unable to participate in this year’s WSSC Conference, we wanted to put his story first as Carlos has made it a mission of his own to nobly put his riders’ needs first and still remain focused and balanced in tough situations.
March/April 2015 - 8 Ways to Train Better
Chances are you’re trying to figure out the right formula to help squeeze in training with the rest of your life, how to exercise at the right intensity and how to improve results without increasing volume of training. Whether you want to get leaner, become more competitive, have more energy or maximize your training, these guidelines will help you create a plan to step up your training without over training.
January/February 2015 - Meet Luciana
Q&A with Spinning® Master Instructor (MI) and Manager of the Global MI Team, Luciana Marcial-Vincion
November/December 2014 - Meet Diane Laird
At Spinning®, we are truly blessed with a passionate community of people who inspire us every day. Diane's story will surely touch and motivate you. Not only did she use Spinning as a way to push through difficult life changes and physical injury, she boldly left her long-time career to pursue her passion for Spinning by opening her own studio with her now husband...who she met at Spinning class!
October 2014 - Loaded Sweet Potato Fries Recipe
Fall and savory comfort foods often go hand-in-hand. For those of us who want to partake without sabotaging the wasitline we worked so hard for over the summer, this recipe is the perfect solution. Plus, our loaded sweet potato fries pack so much flavor, they are guaranteed to be a hit with everyone on game day.
September 2014 - Motivating without Music
As a rider, have you ever been to a Spinning® class where there was an audio malfunction? Music is undoubtedly an important element of every Spinning® class. It's a great motivating factor for students, and can often help drive the energy of the class. However, nothing can replace the role of the instructor as coach to ensure the class is a success. It is an instructor's job to plan ahead and ensure proper preparation, including sound set-up. Yet, despite perfect planning, mishaps can occur, and it's important to adapt. Read on to find out how one instructor made the best of an equipment malfunction and taught her class in silence.
August 2014 - Choosing the Right Protein Powder
Protein powders can come from both animal and plant sources; including animal sources such as dairy (whey and casin) and egg; and plant proteins such as soy, rice, hemp, and pea. Within each source may be different types of powder--concentrate, isolate, or hydrolyzed--that are classified based on differences in processing. With all the different types of protein powders out there, the question often becomes "which is best?"
July 2014 - SPINPower®: Know Your Power
Power is the most objective measure of exercise intensity. It tells riders how hard they are working, what they have done, if they are improving and what to do next. Read on for ways in which power improves your training.
June 2014 - Nutrient Timing: A Tool in the Toolbox
Theories abound regarding the connection between nutrient timing and training performance. There is no one-size-fits-all strategy. At the end of the day, nutrient timing is one of several tools in your health & fitness toolbox. Read on for general guidelines about daily meal timing, nutrient timing meals around training, and how to put it all into practice.
May 2014 - Research Reveals Caffeine's Perks
Run a Google search on caffeine and your results will include thousands of posts and publications that likely contain conflicting information about the effects of caffeine on human health. However, recent research has revealed many perks of caffeine consumption when taken in moderation. Read on to discover some of the specific ways caffeine can positively impact your health when consumed daily.
April 2014 - Pedal for Prevention: Move to Reduce Your Risk of Heart Disease
Cardiovascular disease is the leading cause of death worldwide. The good news is that you can help combat heart disease with a healthy exercise program and a few lifestyle changes. Read on for a comprehensive overview of how Spinning® and other forms of physical exercise can help you fight aging, protect your heart health and stay in shape.
March 2014 - Four Questions to Ask When Shopping for the Right Spinning® Shoe
Do cycling shoes impact performance? What are the factors to consider when shopping for them? Read on to learn everything you need to know when choosing the perfect pair of cycling shoes for Spinning® class.
February 2014 - 5 Fabulous Benefits of Spinning®
With the hairpin twists and turns that "expertise" takes in the fitness industry, it is easy to get caught up in an enthusiastic wave of new thinking and completely shelve what you’ve always known to be true. Read on to learn more about the basic, yet essential benefits of Spinning®.
January 2014 - Spinning® is Perfect for Winter Sports
For most of us, winter activities such as downhill skiing, snowboarding, cross-country skiing, hockey and ice skating can only be enjoyed for a few months a year. Therefore, we should engage in cross training at least few months prior to the season.
December 2013 - Base Training: "Go Slower to Get Faster"
Base training is an essential part of every successful training program and every healthy lifestyle. Over the last few years high-intensity workouts have become more and more popular. While this is a positive development, you still need to know when to implement high intensity training (HIT) into your plan. Base building, the process of using low-intensity rides to strengthen the aerobic system before moving on to harder workouts, is the key to long-term cycling success, both indoors and outdoors.
November 2013 - A Self-Assessment for a Healthier You
We all have a genetic blueprint; many of us will end up looking like one of our parents. However, while weight and height distribution are carried through our genes, we can do a lot to alter the plan, through good nutrition and exercise. Click on the 'Read More' button to learn more about how you can prevent health related diseases and conditions from Spinning® Master Instructor Gina Grant.
October 2013 - Carbohydrates and the Importance of Fueling Fitness
Have you been caught up in the “avoid carbohydrate” craze of recent years? Actually, carbohydrates are more important than you may realize. Carbs go hand in hand with training. Click on the 'Read More' button to find out how "good" carbohydrates can help fuel your workouts from Spinning® Master Instructor Gina Grant.
September 2013 - Mindful Spinning® - Part 3 of 3
Sports psychologists have known for years that positive self-talk enhances sports performances by increasing confidence and transforming negative behavior patterns into positive ones. It is also useful to use positive affirmation to counter negative thoughts, which distract us from performing at our best. Positive affirmation has been credited with increasing athletic performance by as much as 75%.
August 2013 - Mindful Spinning® - Part 2 of 3
Mental imagery can have a huge impact on your sports performance. Many great coaches have said, that sports are "90% mental and 10% physical." With this in mind, remember to include mental training tools like imagery and visualization into your Spinning® program and watch yourself improve. Imagery is a mental training process which creates, modifies and strengthens pathways important to the coordination of muscles, thoughts and emotions.
July 2013 - Mindful Spinning® - Part 1 of 3
One way to adapt healthfully is to slow down and be more mindful. Mindfulness is simply moment to moment awareness. It involves experiencing the moments of our lives, without striving or judging. Most of us, are thinking ahead or behind, rather than being aware of what we are doing in the present. Read on to learn more about mindfulness and Spinning from Spinning Master Instructor Colleen K. Broersma.
June 2013 - Probiotics for Vitality and Health
Today, health-conscious consumers across the nation are rediscovering what was once widely understood by our ancestors: When it comes to digestive and immune health, naturally fermented and cultured foods and drinks are at the top of the chain. Read on to learn more about the benefits of probiotics from holistic health consultant, teacher, and entrepreneur Chakra Earthsong Levy.
May 2013 - Why Smaller Spinning® Studios Can Offer a Big Advantage
In recent years, there has been an increase in the number of privately owned "boutique" Spinning studios around the world. While large health clubs and corporate franchises usually offer a big variety of class formats and instructor options, smaller clubs tend to embrace a more intimate approach that helps clients set personalized goals and track progress toward individual achievements. Read on to learn more about the benefits of smaller fitness studios from Spinning Master Instructor Raquel Rezàra Schmidt, Ph.D.
April 2013 - Breaking Bad Habits to Avoid Injury
Spinning® classes are taught by certified Spinning instructors who are both cyclists and non-cyclists and educated about the contraindications to proper class execution. If your cycling instructor is Spinning certified, you are almost guaranteed to receive a high-quality class. If your teacher is not Spinning certified, then you might need to be conscious of some safety concerns that may arise. Read on to learn more about some of these common issues in your cycling classes from Spinning instructor Jenn Zerling, MS, CPT.
March 2013 - The Skinny on the Paleo "Diet"
Paleo stands for the time period prior to the agricultural revolution when humans ate only what they could forage for or kill with their bare hands or primitive tools. Today, there are few groups left that survive in what we consider a primitive manner. Eating Paleo was introduced over a decade ago and this "diet" has been spreading throughout the world, but how beneficial is it? Read on to learn how adopting the Paleo way of eating has helped Spinning® Master Instructor Sabrina Fairchild change her life for the better.
February 2013 - How to set up your Spinner® Bike Correctly
Riding in Spinning® class with correct bike setup to suit the unique demands of your body is imperative for comfort and safety. Follow these five simple steps for proper bike setup to ride more efficiently and to make sure you get the most out of your ride.
January 2013 - How to put together a Manageable Training / Exercise Plan
Having a tough time committing to your New Year's resolution? It's time to change your perception about the world of fitness once and for all! Fitness should be all about attaining a personal goal that you set for yourself and enjoying the journey of achieving it. Read on to learn how to formulate an exercise plan that works for you from Jenn Zerling, MS, CPT, CEO of JZ Fitness.
December 2012 - Reach Your Fitness Goals with a Workout Buddy
You know what they say—two is better than one! The same applies to working out with a friend. Working out alongside a pal not only makes it a lot more fun, but you are more likely to stick to your workout schedule when someone else is relying on you to be there. Read on to learn more about the many benefits of working out in pairs from STAR 3 Spinning® Instructor June Chu.
November 2012 - Strengthening and Lengthening for Triathletes
In the last of her 3-part triathlon training article series, Spinning® Master Instructor Natashia Iacovelli explains the importance of efficient lengthening and strengthening protocols to ensure peak performance and to prevent injuries. Read on to learn how to find the time to take care of your body during the demanding and time-consuming triathlon training process.
October 2012 - When Motivation Becomes Achievement
Motivation comes along when there is a desire to make a change. Whether it is preparing for an athletic competition, taking charge of personal finances, starting a business, fixing a broken relationship, losing weight, etc., there are many tools to use along the way to achieving your goals. Read on to learn more about how you can turn motivation into achievement from STAR 3 Spinning® instructor, Cori Parks.
September 2012 - Training for a Triathlon with the Spinning® Program
The sport of triathlon is growing in popularity across the globe. Whether you are are currently training for a triathlon or you are interested in training for one, having a performance goal outside of the Spinning® room gives you a real sense of focus, direction and excitement. Read on to learn how you can get the most effective training benefit during your indoor cycling sessions by using the Spinning Energy Zones™.
August 2012 - From Toxic to Non-Toxic Beauty: Get Your Glow Back
According to ancient Ayurvedic medicine, which is thousands of years old, whatever you put on your skin, you should be able to ingest. We love all of our skin products because they make us feel good and we want our skin to glow, but many people don't realize what these products are really costing us, not only financially, but health wise as well. Read on to learn more about these toxic products and how you can make the change from toxic to all-natural.
July 2012 - Training for Peak Performance
Performance in a Spinning® class is about combining training and trust to achieve your goals. You want to feel challenged physically and engaged emotionally and mentally in the class experience. Read on to learn more about STAR 3 Spinning instructor, Dr. K.C Wilder’s unique method called “Train-to-Trust” that will teach you a fundamental mental skill that will enhance your performance in class.
June 2012 - The 411 on Glutes
Athletes are often encouraged to “kick some butt” or to get their “rear in gear,” but in fact, firing the glutes is a straight shot to performance power. The gluteus muscles are both superficial and deep within the buttocks, and they deserve more attention than they often receive. Read on to learn more about the importance of training your glutes, as well as some sample exercises and training tips that will tap into the power that lies in these muscles from STAR 3 Spinning® instructor, Linda Freeman.
May 2012 - The Spinning® Program During Pregnancy
The goal of exercise during pregnancy is to stay fit, or, to simply make positive lifestyle changes to benefit you and your baby. Studies have shown that the Spinning® program is as an excellent form of exercise during pregnancy due to the ease of bike adjustment on Spinner® bikes and the ability of participants to monitor their exertion. Read on to learn more about how you and your expecting loved ones and friends can workout safely during pregnancy.
April 2012 - The Power of the Spinning® Program and Pilates
When you combine the cardiovascular training elements of the Spinning® program and core, mind/body training elements of Pilates, you get a total-body workout from the inside out. Spinning is an essential class for every cyclist and by doing Pilates, you will become more aware of how your body, comprised of individual parts, functions as a whole. Still find it hard to believe that these two opposite exercise modalities complement each other? Read on to learn how you can combine the Spinning program with Pilates from Spinning instructor and Peak Pilates® Teacher Trainer, Sara Talbert.
March 2012 - Spinning® and Basketball: Q&A with Al-Farouq Aminu
March Madness is here! We checked in with NBA player and new-found Spinning enthusiast, Al-Farouq Aminu from the New Orleans Hornets to see how the Spinning program has helped him stay in shape. Read on to learn more about his experience.
February 2012 - Train Hard... And Smart: Understanding the Five Spinning Energy Zones™
The first step in reaching your fitness goals is creating a base of aerobic fitness, a process known as aerobic base building. It's important to understand this training concept and to plan your Spinning rides at home or classes at the gym accordingly. To help you balance the application of aerobic and anaerobic exercise, the Spinning® program divides workout formats into five categories called Energy Zones™. Read on to learn how to use these Energy Zone formats to maximize results in your Spinning rides.
January 2012 - 2012 Spinning® Student Manifesto
We all know what January 1 means it's time to set your goals for the New Year. New Year's resolutions are often difficult to keep up, which is why Spinning® Master Instructor Luciana Marcial-Vincion has a different approach to January 1. Read on to learn more about how you can make a change in 2012 and make it any everyday process, not just one time a year.
December 2011 - Healthy Holiday Eating
The holiday season is a time of excitement, filled with parties, events, and spending cherished time with loved ones. And as we all know too well, most of these activities revolve around food. Spinning® Master Instructor Jennifer Ward, RD, LDN, CLC, CPT, shares the key to avoiding holiday weight gain and staying healthy this holiday season.
November 2011 - Recovery and Active Rest
Whether you take Spinning® classes, go mountain biking, road cycling, or even cross-country touring, if you want to experience a training benefit from your efforts, you must include rest and recovery in your training plans. STAR 3 Spinning instructor Linda Freeman explains the importance of recovery, and how you can factor recovery into your training program.
October 2011 - Aerobic Base Building
The first step to reaching progress in your fitness level is to create a base of aerobic fitness, known as aerobic base building. Aerobic refers to the energy created using the oxygen system, and base building refers to building a base from which one can later advance from. Read on to learn more about how to build a solid aerobic base safely and effectively and the numerous benefits that come along with it.
September 2011 - Reorganize, Reassess and Redefine Your Goals
As a Spinning® enthusiast, either at home or in class, you may have varied from your usual training schedule to ride, hike, swim or paddle outdoors this summer. Now, however, it’s back to school time and it is time to rethink, reorganize and restart your personal fitness plans and dedicate time to your own training. STAR 3 Spinning® Instructor Linda Freeman explains why you should click into the pedals and get going this September.
August 2011 - Spinning® Fusion Workouts
The Spinning® program provides a great cardiovascular workout that builds endurance and trains the slow and fast twitch muscle fibers. However, it is also important to tap into other important components of physical fitness. Spinning® Master Instructor Tami Reilly outlines ways to add strength training, functional training, core training and flexibility training to your Spinning® workout with one simple technique: fusion.
July 2011 - Stretching Out After Spinning® Class
A Spinning class isn’t over when you dismount the bike. Stretching is just as important as the ride itself and should not be underestimated as a necessary component of a Spinning class. STAR 3 Spinning instructor Cori Parks explains the many benefits of post-exercise stretch and how to do it properly.
June 2011 - Ride to Your Goals
Give your Spinning® training a new purpose with a motivating goal. By focusing your training on a specific short- or long-term challenge, you'll discover a new determination to hit the gym. STAR 3 Spinning instructor Linda Freeman tells us how establishing goals can be a great way for you and your fellow Spinning enthusiasts to support each other.
May 2011 - Gain Power with Spinning®
Want to become a stronger cyclist—indoors and out? By emphasizing technique, intensity and class structure, the Spinning program gives you the power you need to master the outdoor ride.
April 2011 - To Teach or Not To Teach?
Ever have that moment in a Spinning® class where you think, "Hey! I can do that!"? Certified Spinning instructor Denise Altschule shares what led her to take a Spinning Orientation and how she overcame her nerves as she taught her first Spinning class.
March 2011 - Escape with Spinning®
Want to escape the winter chill but don't want to break the bank—or your fitness routine? Here's a great perk of becoming a certified Spinning instructor. Get Master Instructor Sabrina Fairchild's expertise on how to put your teaching skills to good use by teaching Spinning classes and other fitness sessions in exotic locales!
February 2011 - Spinning® Loves Safety
The Spinning® program is designed to keep you safe while on the bike. STAR 3 Spinning instructor Cori Parks dives into why some movements are contraindicated and why what you see in other indoor cycling classes may not be so great for your body.
January 2011 - Find Success with Spinning®
Become a healthier, leaner, stronger and more confident YOU this year with Spinning®! STAR 3 Spinning instructor Linda Freeman shares her successes with the five Spinning 8-Week Weight Loss Program sessions she led last year—continue reading to learn how you can have your own success story!
December 2010 - Helping Others All Year Long
Let the season of love and giving last all year long! Read on for an interview with Gearing Up founder Kristin Gavin to see how this non-profit is helping women in recovery get back on their feet through cycling.
November 2010 - 8 Weeks to a Healthier You!
Get geared up for the newly revised Spinning® 8-Week Weight Loss Program! In just 8 weeks, you'll learn exercise and diet tips that you can maintain for life. Read on for an exclusive Q&A with the 8-Week Weight Loss Program author, Jennifer Ward, as she dives into the components for successful weight loss, describes how the 8-week program was born, reflects on the program's success and much more!
October 2010 - My Journey toward Survivorship
As her journey to becoming a breast cancer survivor continues, STAR 3 Spinning instructor Mary Dolbashian gives us a positive update on her progress. Read on for part two of her story and learn how she's keeping herself fit and healthy and inspiring fitness facilities to take a special interest in women going through treatments.
September 2010 - Heart Rate Monitors: A Reason to Train
Heart rate monitors are easy to use and an effective training tool that will help you see the results you want! For instant fitness feedback, strap on a heart rate monitor and hop on your Spinner® bike. STAR 3 Spinning instructor Cori Parks outlines why heart rate monitors are a must-have item for every Spinning class.
August 2010 - Spinning® and Pregnancy
Spinning classes provide an excellent low-impact workout that can actually help ward off many uncomfortable side effects while pregnant. Plus, just 30 minutes of exercise a few times a week can even help you cope with labor pains! Click through for some must-read guidelines from Spinning instructor Stephanie Kanowitz, who continued teaching her Spinning classes until a month before her daughter was born.
July 2010 - Don't Resist Resistance Work
An effective strength and conditioning program is the best way to improve your physical power, both on and off your Spinner®. Read on for some essential strength-training guidelines that will help keep you energized and strong in Spinning® classes.
June 2010 - Food Before AM Workouts
Should you eat before your morning workout? Your decision should be based on a variety of factors. Make an informed choice that works best for you and your body.
May 2010 - Pedal to Run Fast
Want to improve your long distance running performance? Spinning classes help you do just that. Learn how indoor cycling is a great way for runners to cross train.
April 2010 - The Importance of Hip Health
Proper care for our joints, especially our hips, is the key to a long, active lifestyle. Learn some important facts about hip health and why you should stress the importance of stretching after every workout to your students.
March 2010 - Become a Volunteer at WSSC 2010!
Thinking about attending WSSC this year? Why not volunteer! Long-time Spinning fan, Bob Rebach, discusses why volunteering at WSSC is a no-brainer.
February 2010 - Raising the Bar with Spinning®
There are different options when it comes to indoor cycling certifications, but what separates the Spinning program from the rest? Cori Parks, STAR 3 Spinning instructor and certified Schwinn instructor, shares her experience.
January 2010 - Help Others Reach Weight Loss Success
Learn how the Spinning® program helped Kris of San Diego County, California finally conquer her weight loss battle and lose more than 100 pounds.
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