Archive for December, 2011

Why Wait?? Do it NOW!

By Jennifer Sage On December 31, 2011 3 Comments

My message to you this New Year’s: don’t be the leader of the Procrastination Club! You want something new in your life? Something different? Something better? It’s NOT going to happen without your action. No one else will do it for you. Excuses will only hold you back (yet again). Nothing will just fall into your lap. No one will give you special compensation to accomplish it.


This oft-quoted saying has become somewhat of a cliché, but that’s because it really does apply in many instances, as in right now:

The definition of insanity is doing the same thing over and over again and expecting different results. Albert Einstein

Are you in the same place as you were last year? The year before? 5 years before?

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Why New Year’s Resolutions don’t work

By Jennifer Sage On December 29, 2011 No Comments

Spinning profiles

Now is the accepted time to make your regular annual resolutions. Next week, you can begin paving hell with them as usual.
Mark Twain

See? Even Mark Twain knows that resolutions do not work!

Why do most resolutions fail? Perhaps one reason is because we joke about how ineffective they are, and deep down inside we know it’s a waste of time to make them. We know that most likely we will end up depressed (once again) that we could not last a month before we “fail” at our promises to ourselves to do “XYZ” better or to not do “ABC” any more. The primary reason why they fail however is because we do not even believe ourselves. We do not have a “why” behind our goals – we are just going through the motions.


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An example of a very good Spinning® class with Ramiro

By Jennifer Sage On December 27, 2011 6 Comments

Meet Ramiro Morejon from Miami. A few weeks ago, Ramiro posted a video on Facebook of one of his Spinning® classes. I was impressed with his teaching style and asked if I could post it on my blog and he cheerfully said yes. This 9-minute segment includes the introduction to the profile, the completion of the challenging segment near the end, and the beginning of the cool-down. I think you’ll learn something by watching this video.

In his introduction, Ramiro lets his students know clearly what the challenge will be that lies in front of them. He asks them to find a pace that they can maintain, allowing for small incremental increases throughout the ride. The goal is to not back down.

He tells them to pay attention to how their

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Do you need a website? It’s a lot cheaper than you might expect!

By Jennifer Sage On December 21, 2011 1 Comment

Does a Spinning® or Indoor Cycling instructor need a website? Obviously if you teach only one or two classes at only one or two facilities and your club does a good job of promoting the program (and thus, your classes), and you aren’t paid by the student, then you do not need a website.

But if one or more of the following criteria describes you, then it might be something to consider:

  • You teach a lot of classes at a variety of facilities
  • You teach large classes
  • You teach a variety of class formats (Spinning®, yoga, pilates, Body Pump, etc)
  • You sub a great deal (or tend to need a lot of subs)
  • You are also a personal trainer, cycling coach or any other kind of coach
  • You do physical fitness testing, such metabolic assessments, body fat tests, etc
  • You sell any products (heart rate monitors, DVDs, nutritional
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This video should be seen by every trainer and coach

By Jennifer Sage On December 20, 2011 1 Comment

As instructors and trainers, we are often approached with questions about weight loss and health and fitness that goes beyond the walls of the cycling studio. You may have encountered new students who don’t stick with the program, who you wish you could have convinced to stay. Perhaps you even have family, members, peers or friends who you know should be participating in some sort of fitness program, even if they didn’t come to your Spinning® class. You know that if they did come to your class you would take great care of them, but we all know, there are some people who just cannot do (or don’t think they can do) an indoor cycling class.

For these people, SIMPLY moving would greatly improve their quality of life and reduce the risk of disease. This video says it all. It is very well done, interesting, factual, and it keeps you engaged.

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If you are near Rochester, NY come ride at Cycledelic this weekend!

By Jennifer Sage On December 14, 2011 No Comments

Are you anywhere near Rochester, NY? Then you wont want to miss this event!

Do you know anyone who enjoys indoor cycling or road cycling who is anywhere near Rochester? Then you must be sure to tell them about this!

Announcing two very special Virtual Rides with guest instructor Shirin Beckett from California. Both rides will feature Epic Planet Virtual Rides with Shirin’s expert coaching

Saturday, December 17th, 11:00a.m: Ride Mt Baldy in California
Sunday, December 18th, 11:00a.m: Ride the Rouge Roubaix

Kathy Erlich-Shaffer is the owner of Cycledelic, a boutique indoor cycling studio in Rochester. Cycledelic is the first dedicated indoor cycling studio in upstate New york. Over the past few years I’ve watched Kathy transition from her deep desire to open her own studio, through the ups and downs of

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Seriously poor coaching, on a bike or in a gym, hurts EVERYONE in the fitness industry

By Jennifer Sage On December 13, 2011 23 Comments

This Crossfit video has gone viral, but not in the way that the people who posted it would have liked, I’m sure. No, the fitness professionals around the country saw this and exploded. It’s very hard not to cringe when you see it. Notice the number of “dislikes”! This kind of poor coaching, and allowing such poor technique (and putting it on Youtube for goodness sake as if they are proud of it), hurts not only the participants, and potential participants in a fitness program but it hurts you and me, the professionals in this industry. This is BAD for our industry.

Even the American Council on Exercise felt it important to respond to this video. Bravo to them for making this bold statement and sending a message to the fitness community. ACE’s Fitness Expert and Exercise Physiologist Pete McCall said this video “is not an indictment against Crossfit,

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Exciting news for Underworld

By Jennifer Sage On December 10, 2011 2 Comments

Underworld performs live in NYC in 2007

Underworld is an electronic group from the UK that has been around since the late 1980’s. I’ve been using Underworld songs in my Spinning® classes for 15 years, and at ICA, we’ve highlighted several awesome Underworld tracks in both the Friday Favorites and Wednesday Timeless Classics.

How about this for some very cool news: Underworld has just been selected to be the Music Directors for the opening ceremony of the 2012 Olympic Games! Can you imagine receiving that phone call?

No one will be more glad to hear this news than my IT administrator for the Indoor Cycling Association, Brian Greene. Brian told me he’s been to dozens of Underworld concerts on several continents. Brian, can you get Opening Day Ceremony tickets?

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With gratitude to Johnny G

By Jennifer Sage On December 9, 2011 7 Comments

Spinning Johnny GJohnny G is the reason you are reading this post. His creation, Spinning, is what has empowered me to be what I am today, and which has led to the Indoor Cycling Association. I am forever grateful to Mr. Johnny Goldberg!

Johnny was named as one of the 100 most influential people in Health and Fitness this year. You can read about him here, and see who the other 99 are. He’s on a list that contains the Dalai Lama, Jack Canfield and Deepak Chopra, three of my other most favorite people!

I first met Johnny G in 1997 at the Spinning® Master Presenter training camp. Little did I realize what a life-changing experience that would be for me!

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Should you always believe your doctor?

By Jennifer Sage On December 6, 2011 7 Comments

I’ve been confronted with this dilemma on several occasions in the past, and I’m curious if anyone else has as well. A woman was in my Spinning® class quite a few years ago and her saddle was way too low, to the point of being dangerous to the knees. I’d never seen her before, and I never saw her after, but this was a club that had hotel guests in classes (in a ski resort).

I asked her if I could raise her saddle for her, explaining that it would improve her comfort and her experience, as well as protect her knees. She said, “Oh no, my doctor wants me riding here. I have really bad knees.”

After I picked up my jaw, I explained that I had had knee surgery myself,

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