Archive for November, 2012

The Calorie Conundrum

By Jennifer Sage On November 29, 2012 1 Comment

Al fresco dining in Italy—a wholesome and sensual experience

I just read an article called The Calorie Conundrum by Brett Klika that I wanted to share with you. It begins with a description of dining in Italy and talking to the restaurant owner about the experience of eating in that country.

Brett Klika is an inspiring fitness presenter I’ve met a couple of times at the Fitness Fest in Scottsdale. He works at Fitness Quest Ten in San Diego, with one of the leading fitness trainers in the country, Todd Durkin. Brett has a blog on which he writes training and fitness articles that are excellent and thought provoking; I highly recommend following him. His recent blog post on the calorie conundrum

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An Amazing Transformation of a Guy Who Didn’t Give Up!

By Jennifer Sage On November 26, 2012 No Comments

This video shows the power of the mind, of perseverance and commitment. Share this with anyone you know who feels like they can’t recover their health. Perhaps they can a little more than they thought!

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Cool Free Song From GoPro Commercial

By Jennifer Sage On November 25, 2012 No Comments

Yes you want this song for your Spinning classes!

It’s called Daybreak by Overwerk from their upcoming EP “After Hours”.

Click here to download the song for free from Soundcloud.

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My Gratitude Ride: Why I’m Blessed!

By Jennifer Sage On November 22, 2012 No Comments

This morning, Thanksgiving Day 2012, I taught my 90-minute Gratitude Ride in my Spinning class. I just love, love, love this ride! I ask everyone to come with three things in mind that they are grateful for, and we focus on each one of those during three different segments of a long climb about halfway into the ride. When we focus on what we are grateful for, and not on the things we don’t have, we get more of the same and our lives are filled with even more abundance. It’s amazing how the universe works! But it’s also amazing at how effective this is during a cycling class.

Exercise, or any athletic effort, is such a wonderful way to express our love and gratitude, and Spinning classes present the

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Thinking About Calories for Thanksgiving

By Jennifer Sage On November 18, 2012 No Comments

Here are a couple of caloric references for you as you head into Thanksgiving.

First is Bicycling magazine’s post on the Almighty Calorie. Contrary to what we’ve been taught for so long—that a calorie is a calorie is a calorie—it is now believed that not all calories are created equal. (I never could quite wrap my head around the calories from eating a Twinkie—RIP—being the same as the equal amount of calories in a spinach salad.) The author breaks down calories into “active calories,” “semiactive calories,” and “couch potato calories.” Try to make sure your Thanksgiving dinner plate has a higher proportion of active calories and limit the couch-potato calories as much as possible.

Want a very nutritional unique cranberry relish for your Thanksgiving dinner? My good friend Sally Connelly is a nutritionist and has posted this Spiced Cranberry Relish on her nutrition blog. (Tip: Sign up for

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Just Label It Already!

By Jennifer Sage On November 14, 2012 No Comments

The first wealth is health.

That’s a quote from Ralph Waldo Emerson that we all need to post on our refrigerators or bathroom mirrors, reminding us daily that we are responsible for our own health, and that includes what we put into our mouths on a daily basis.

But what if you can’t find out what’s in what you put in your mouth? Here in the US, that’s not hard, because they aren’t required to tell you! Did you know the US is one of the only developed nations not to require labeling of genetically modified food? Even China requires it. To quote Stephen Colbert, “Nation! This should be a no-brainer!” The only possible reason for blocking a GMO labeling law is the chemical companies who modify those seeds or products. Like they say in this video, is there something to hide? Watch this video, then sign the petition Click here to continue reading

6 Reasons Why Biking Can Help You Lose Weight

By Jennifer Sage On November 12, 2012 2 Comments

Bicycling magazine has published a good article on how bicycling can help you lose weight. Most of it is spot-on and emphasizes the fat-burning ability of aerobic exercise like cycling.

An example is their reason #3: Trains muscles to burn more fat.

Cycling, especially long, steady rides, builds hundreds of thousands of capillaries in your legs, which means you can deliver more oxygen-rich blood to your working muscles. Your mitochondria—the fat-burning furnaces in your muscle cells—also get bigger, so they can use the increased influx of oxygen to burn more fat and produce more energy.

Most of these we can extrapolate to our students in our Spinning® classes. But I want to stress something that is extremely important if you’re going to pass on this information and this article to your students.

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What is your inner monologue when you take a Spinning® class?

By Jennifer Sage On November 6, 2012 1 Comment

Ready for a chuckle? This brilliant “Inner Monologue of a Spin Class Student” can be found on the Thought Catalog blog, written by Stephanie White. Have any of these thoughts ever gone through your mind when taking a class?

Oh man, why is it so early? Better not look in the mirror. Yep that’s definitely a bad idea. It’s WAY too soon for that. Wait, what is that smell? (*looks down*) Wow, is that coming from my spin shoes? Must address this after class. (*creates new iPhone “note”*). Why is the woman next to me shouting at her friend? It’s 7 a.m. Why is she even making noise? Isn’t the first rule of spin class NO talking? Let’s kick her out. I guess class hasn’t officially begun. Damnit. Can we get this show on the road? Oh crap, there’s a sub today?! Alright, I’m leaving. No, NO. You’re already

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What are Your Most Pressing Heart Rate Training Questions?

By Jennifer Sage On November 6, 2012 1 Comment

Spinning with a heart rate monitorHave you ever been confused about heart rate training? Has a student ever asked you a question that you just didn’t know how to answer, or you weren’t sure your answer was correct? You aren’t alone! But now, you can get your question answered.

As most of you know, I’ve been involved in educating indoor cycling instructors since 1977, when I first became a Master Instructor for the Spinning® program. Over the past 15 years I’ve realized that there are many misconceptions about understanding heart rate and how to prescribe heart rate training zones. The industry is partially at fault for allowing the misconceptions to not only continue, but to flourish.

A very large book could be written on heart rate training for fitness, even just in

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