Archive for the ‘motivation’ Category

Getting Into the Flow With Music and Affirmations

By Jennifer Sage On February 23, 2014 No Comments

music-and-athleteThe website Thesportinmind.com, an online journal specializing in sports psychology, has some excellent articles on motivation in sport, many of which are excellent resources for you as an indoor cycling instructor seeking to engage and inspire your riders.

Here is an article called Motivation: Get Into the Flow in Sport With Music and Exercise, by Hannah Farmer. I’ve posted part of the article below:

For elite athletes, fitness fanatics and gym goers, having the right frame of mind is the best way to achieve the perfect performance. The highest level of intrinsic motivation is know as flow. Flow is described as the complete immersion in an activity to the point in which nothing else matters. Hungarian psychologist Professor Mihaly Csikszentmihalyi, lead psychologist in the concept of flow, claims that flow occurs when there is a perfect match between the

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Incredibly Motivating Video to Use in Your Classes

By Jennifer Sage On October 3, 2013 2 Comments

Do you have the ability to project videos in your cycling studio? Then you must use this video to empower them! Pick a profile that you know will ask a lot of your students, one that is not just physically challenging, but one in which you will ask them to push themselves beyond their comfort zones mentally and emotionally. If your students are resistant to sitting for longer periods of time, use this video before a profile that will ask them to stay seated longer than they usually accept. One in which they have to push a higher power output, or a faster cadence than where they prefer to hang out.

Then watch as you see the transformation. This video will change every single one of your students into a lion.

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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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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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Music motivates you – it’s scientifically proven!

By Jennifer Sage On October 8, 2012 3 Comments

We’ve known it for a long time in the indoor cycling world, haven’t we? But isn’t it nice to get some scientific proof to back up what we know as sacrosanct?

Music moves us! It pushes us beyond what we might normally do, it allows us to enjoy the challenges of exercise, and helps reduce our perception of suffering.

A few exercise physiologists, including Dr. Carl Foster (who created the Talk Test which makes our lives as instructors so much easier) have teamed up in an ACE sponsored study to examine the effects of music on exercise intensity. This article reviews the seven studies examined by Dr. Foster and his team. They also look into the work of Costas Karageorghis, Ph.D., from London’s Brunel University School of Sport and Education,

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82-year-old nun becomes oldest woman to finish an Ironman

By Jennifer Sage On August 28, 2012 2 Comments

I can’t imagine many stories more inspirational than this! Eighty-two-year-old Sister Madonna Buder of Spokane, Washington, has become (once again) the oldest woman to finish an Ironman and holds the record for women in that age category—and possibly even men, as Lew Hollander is the oldest man to finish, but he is age 81. Her record is 16:32:00, which is amazing because many of her previous Ironman times (yup, she’s been at this for a long time, with more than 340 triathlons under her belt!) were just under 17 hours, and there were a few in which she didn’t meet the cutoff time of 17 hours.

As she gets older and continues to compete, Ironman has had to add additional age categories to accommodate her. Five years ago the 75–79 age

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Jens Voigt is human, and causes me to reflect on my high-school running days

By Jennifer Sage On July 24, 2012 2 Comments

I will rue the day that Jens Voigt announces his retirement from professional cycling. But we cycling fans know it’s just around the corner. At 40 years, he is one of the oldest in the peloton, and has had an illustrious career behind him. He is well-known as one of the most cherished riders in the pro-peloton, not only by fans but by other riders.

I’m not sure if he’s ready to announce his retirement or not, but I found this today, a translated article that seems to say his wife has granted him permission to ride one more year. (He is such a family man, another reason to love him!) If that’s so, I will not miss next year’s tour just to see him ride. Who cares about who

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You may never know the impact you have on your students

By Jennifer Sage On April 8, 2012 2 Comments

What you say, what you do, what you are, may help those in ways you’ll never know. Your influence, like your shadow, extends where you may never be.

That is one of my favorite quotes (author unknown). And it’s true, you might never really know how you might have affected someone, and sometimes you’ve just got to accept that so you don’t fall into the trap of doubting that what you are doing is working. I’ve come to realize that not everyone tells you to your face – you often find out much later how you’ve helped or inspired someone. As a result, you’ve got to believe in your own heart that what you are doing is helping others.

But when you do here from them, it’s an amazing thing!

I’d like to share an email I received this week from a student at the Homestead Court Club in Edwards, Colorado.

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How Indoor Cycling Can Make You Happier!

By Jennifer Sage On January 24, 2012 1 Comment

ICA member Clair Cafaro of C.O.R.E. Cycling shares this awesome article:

New Year, New Possibilities: Your thoughts are affecting your ride

How Indoor Cycling Can Make You Happier

So now we know that riding our bikes increases brain fitness (January 2012, “Indoor Cycling is Good for your Brain”). And you already know that riding your bike makes you feel great. What you may not know is that what you’re thinking about in spin class and the experience the class provides actually changes the physical structure of your brain. (I’ll give you a moment to let that sink in). As author Sharon Begley points out in her book “Train Your Mind – Change Your Brain “the brain devotes more cortical real estate to functions that it’s owner uses more

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The Spinning® Instructor Manifesto – by Master Instructor Luciana Marcial-Vincion

By Jennifer Sage On January 12, 2012 3 Comments

One of my most favorite Master Instructors for the Spinning® program is Luciana Marcial-Vincion. I’ve known her for years, as a co-team member of the Spinning Master Instructor Team, and once had the amazing honor of co-presenting with her at a Crunch conference in Atlanta. It was just Luciana and me, alternating sessions back and forth. I learned so much from her just being in the same room. When I wasn’t presenting, I sat in the back and frantically wrote down every word she said!

Luciana and I share many of the same philosophies and passions, and I just found out another thing we have in common – she also doesn’t believe in New Year’s Resolutions! While I suggest that you have a Revolution in your thinking, Luciana calls her concept a Manifesto. She has written a brilliant article

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