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Archive for the ‘General Advice’ Category

How NOT to Row!

By Jennifer Sage On September 27, 2014 No Comments

Whoa, take a look at these two videos…


Enough to make you shake your head in disbelief, right?

There is a very specific, biomechanically correct way to row. If you venture outside of that proper technique, you are putting yourself at a pretty big risk. Same with boxing and kickboxing, and pretty much any movement, including lifting weights, but it is heightened when the movement is repetitive…like rowing or riding a bike.

Wouldn’t you like to know what that correct technique is so when you get on the rower you aren’t wasting your time doing ineffective, silly moves that might actually injure you?  Rowing correctly offers optimal power output and maximal fitness gains, not to mention a greater caloric consumption, while reducing the chances of injury.

Of course you would want to know how to do it safely and effectively!

Crazy, potentially dangerous moves on a piece of equipment like this have no place in

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I Can’t Come to Your Class…I MIGHT DIE!

By Jennifer Sage On March 1, 2014 4 Comments

spinning woman from the front, on a bike(Reprinted with permission from Cassie P, the author and owner of itsmecassie blog. Click here for the original article.)

“I can’t come to your class…I MIGHT DIE!”

I get this a lot. Friends who have not tried an indoor cycling class have no idea what to expect. But why do they think they are going to die? I’ve probed a little deeper and they do! They think they will DIE. I haven’t heard of any indoor cycling related deaths. After I reassure them that I haven’t lost anyone yet and show them proof of my CPR certification, I usually send them an email that explains how and what they will feel. I gathered my thoughts and made it a little more succinct and posted it on Facebook. I got a lot of great feedback

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Do You Consume Sports Drinks During or After Your Spinning® Class?

By Jennifer Sage On February 2, 2014 1 Comment

GatoradeDo you, or do you know anyone who regularly consumes sports drinks such as Gatorade or Powerade during or after Spinning® classes, or other group fitness classes? Chances are, you do NOT need them! You may want to share this article by the CBC, which states:

A CBC Marketplace investigation found that the vast majority of Canadians don’t exercise hard enough to need the colourful drinks, and an average workout does not deplete the body enough to require additional energy and electrolytes.

Something tells me Americans probably have the Canadians beat in the sports drink consumption race! Their ubiquitous presence as a sponsor for just about every athletic event, from small town local school events to professional sporting events of every ilk cannot be escaped.

Do you realize how much sugar is in a jar of Gatorade? I think you’ll be as

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Thinking About Getting a New Bike for 2014?

By Jennifer Sage On December 29, 2013 1 Comment

Bike with a BowAs indoor cycling instructors, many of us have students who become interested in cycling outside as a result of our inspirational and real-life coaching in our indoor classes. When this happens to me, I know I’ve done my job right! Some might think you are creating reasons for your students to NOT come to your class, but I disagree. They now have more reason than ever to continue coming for your coaching, although admittedly, when the weather is beautiful they may prefer to be outside. I don’t blame them one bit! Since most classes are smaller during the summer months, it doesn’t bother me at all; I know they’ll be back once the days get shorter and colder.

I’ve gotten e-mails from instructors who are making the transition to becoming outdoor

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Loving Hills Outdoors is Not as Easy as Indoors!

By Jennifer Sage On December 2, 2013 1 Comment

Tom-in-MauiI love to climb. But I have to admit, there are times when I have a love/hate relationship with them once they start getting over 30-ish minutes long, or steeper than 8% for longer than a couple of minutes. I’ve had to nurture and caress my love for climbing over the years, and in fact, it actually needs more nurturing as the years progress!

Elly Blue has written a great article in Bicycling magazine on how to love hills.

Indoors, I think we get a little complacent when on a “tough” climb. I mean, yeah, we can make it “hard,” or what we think is hard…but it’s never really quite as tough as a steep or really long climb outdoors. I’m not sure our non-cyclist students really get that. They might be in for a rough awakening if

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Great Christmas Gift for Cyclists and Indoor Cyclists!

By Jennifer Sage On November 29, 2013 2 Comments

bike link braceletCheck out these awesome bracelets made from repurposed bike chain links.

Marylou, the artist, is a certified Spinning Instructor and road bike enthusiast with a yoga habit. I saw these on her Facebook page and thought they would be awesome gifts for all the cyclists and indoor cyclists I know.

On the sales page, Marylou says:

I LOVE cycling and I LOVE accessorizing…so I’ve combined the two to create these chain link inspired bracelets. I disassembled a Shimano chain from our local cycling shop and used the inner and outer plates as an alternative to traditional beads. There are two lengths to choose from; 7 1/2-inches (has five chain plates) or 8-inch (has six chain plates) and each has at least one “outer” plate that is stamped “Shimano.”

At only $20, I

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Hunting Down Unlicensed Instructors

By Jennifer Sage On November 6, 2013 8 Comments

keep calm and zumbaI’d be really curious to hear your thoughts on this. The legal department for Zumba has recently published a list of individuals and facilities in 31 countries who are teaching Zumba® without holding the proper, current license to do so. Here is that list.

What do you think? They certainly are within their rights, since their trademark usage requires a current license and certified instructors. Do you think a fitness company should post a list of uncertified instructors teaching without a license or certification, which is a violation of their copyright?

Let’s take this one step further. Since this is an indoor cycling community, do you think that Mad Dogg Athletics and Spinning® should follow Zumba’s lead and publish a list of unlicensed instructors and facilities who are unlawfully using the

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Need Instructor/Trainer Input For New Weight Loss Motivational App

By Jennifer Sage On June 12, 2013 No Comments

how to lose ten poundsDr. Haley Perlus is a longtime contributor to ICA with a specialty in mental toughness. She was also a contributor to the Indoor Cycling Summit. Earlier this year I interviewed Dr. Perlus about her new e-book, How to Lose Those Last Ten Pounds. To learn more about the book and to find out how you can earn up to 75% commission for referring your students/clients, click here.

Dr. Perlus has a new project, and would like your input. If you are an instructor and/or personal trainer who works with students/clients on weight loss or improving fitness, perhaps you have some ideas you can share with her.

The product is a weight loss motivation app that tracks BMR and calories, and provides mental toughness tips and videos to motivate individuals

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Want to Get Jennifer Aniston’s Famous Arms? Then Don’t Listen to Her Trainer!

By Jennifer Sage On May 5, 2013 2 Comments

Mandy Ingber is Jennifer Aniston’s personal trainer, and in this article she gives five suggested exercises to get Jennifer’s lean arms. Four of them are not so bad, and include some yoga postures. Some of the people I know who take yoga frequently have some of the most beautiful, sleek, and cut arms I’ve seen. Especially the plank to downward dog and the triceps press. Mandy’s cut arms most likely came from her yoga practice. She also suggests biceps curls, but at least Jennifer uses 8 lb weights for her curls despite Mandy pushing 5 lbs as the maximum (oh no, another crazy trainer suggesting women shouldn’t be lifting heavy weights!).

However, this particular move is rather humorous. Mandy claims a Spinning rhythm press is part of the arm-firming solution:

First of all, while this was the original rhythm press in the Spinning® program, they changed it about 10 years

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20 (Unspoken) Rules of Indoor Cycling (Fitbie)

By Jennifer Sage On March 20, 2013 3 Comments

Rachel Rachel Buschert Vaziralli is a Schwinn Master Trainer from New York who I’ve written about on this blog before. Well, Rachel and I are completely on the same page with indoor cycling. She is currently getting her master’s degree in exercise physiology and agrees with me about why instructors shouldn’t be doing some of the popular, trendy (read: silly) moves on an indoor bike, and in fact, we often share rants on Facebook about the shenanigans instructors and/or students do! (Note: Incidentally, regarding that post I just linked to about Rachel, she won the Fit or Flop competition!)

Anyway, one of Rachel’s recent rants got picked up by Fitbie online magazine, which posted it as an article. (Click here to read the post online.) I’ve pasted it below

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