Recently, a client told me she was waiting until she had lost a little weight before joining one of my classes. I had to take a step back and actually think about what she had said. I then remembered how I felt before I tried my first group fitness class years ago. I did the same thing!!!!!

Want to know a secret?

Everyone has to start somewhere! You are not alone! Find a gym, studio, trainer, and/or routine that works for you and makes you feel accomplished at the end of the day. If you feel supported, welcomed, and you can start to see some results you have a better chance of success.

The reality is that you will fail, probably more than once. The key is to get up, dust yourself off, and try something else that will lead you to success.

If you don’t believe in yourself, who will?

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Here are some mistakes that these “professionals” may be making without you even knowing it!

In no particular order….

Since they are not educated in exercise physiology or exercise science, they have you performing contraindicated movements that are unsafe and/or not effective. For example, you have a knee injury from years of pounding the pavement. They put together a high impact workout that has you jumping and putting undue strain on your knee. Solution, choose a lower impact workout that will not injure you further – like Spinning.

They give you nutritional advice. Unless they are a registered dietitian, be very wary of their “professional” assessment of what you should or should not be eating.

In a group setting, they offer NO modifications. Just like snowflakes, we are all incredibly unique in every way. All workouts and exercises can and should be modified for YOU!

Push through the pain! Pain is not the feeling you should have when training or workout out. Your workout can be uncomfortable and push you to work harder than you think you can, but you cannot be in pain, no exceptions!

Since they workout a lot, that qualifies them to train YOU! I will put it this way, would you go to a dentist that watched a video on tooth extraction but did not receive his degree? ‘Nuff said.

They never got to know you. Fitness assessments can be easily found online, but they should take it step further. Our health and well being cannot be singularly assessed according to how many pushups we can do, or what our weight on the scale says. Stress, emotions, and the mind/body connection also play a role. If they aren’t asking you questions, maybe you should find someone who will.

Progression? What is that? Depending on your goals, the fitness professional you are training with should continue to evaluate your progress and measure if you are getting closer to your goals. Regular assessments are a great way to track progress.

They are outdated. Fitness certifications expire without continuing education and a thirst for knowledge. Like many industries, fitness is constantly evolving and we are learning more and more about the human body. Have they mentioned any courses they are taking? Have you asked about their education?

You’re Not Listening to Me!!!! If you feel like you are not being heard, this will stop your progression and you will not reach your goals. Feeling some lower back pain and you want to skip squats today? No problem, lets find some other exercise to strengthen your legs and glutes. Do NOT push through the pain because you were not heard.

EWWWWW!!! Going through a gallon of hand sanitizer at the gym? Your trainer or instructor is responsible for keeping the equipment and facility clean. Do not settle for anything less. Your immune system will thank you!

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I am here to tell you that you should not listen to their suggestions or try out their “diets”! While I am not a registered dietitian, I am a person who has tried to lose weight by listening to what was successful for my friends and family and FAILED! That isn’t to say that their methods may be the perfect plan for you, but beware of anything that sounds too good to be true. You can probably bet that most of your friends gained all that weight back and more!

One of the most beautiful things about a human being is that we are all unique in so many ways. You need to find out what works for you and can get you to your goals. What has worked for me is to make some notes about how I feel during the day and before and after meals. Did lunch make me feel energized or sluggish? Was I hydrating enough to sustain my activities? How did a late dinner make me feel? Was that snack able to give me energy for 3 hours or more?

Once you learn what YOU need to make you thrive throughout the day, you will never go back to a fad diet again!

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Here are some tips to make your routine manageable with your busy schedule.

1) Write down some SMART (specific, measurable, achievable, realistic, time-bound) goals.
2) Find time in your schedule at least 2 – 3 times per week when you can get active. Even if that only adds up to only a few minutes per week.
3) Decide how you want or need to spend that time. Are you getting active at home to a DVD? Are you joining a bike or running club? Time to try out a fitness studio in town? Many (including my Saratoga Cycling Studio) offer a free class for beginners.
4) Find a buddy to get active with you. This may keep you more accountable and it is always more fun with a friend!
5) Constantly reevaluate your plan or routine to see if you need to make any modifications. Check in with how you feel and if you are meeting your SMART goals.

Good luck!

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“Capital Region Bikeshare Month runs from July 10th to August 15th 2014. Bikeshare Month will be one “Bikeshare Week” of short-term bikeshare pilots in each of the Cities of Albany, Saratoga Springs, Schenectady, and Troy.

There will be 25 bicycles available for use between 10am and 8pm at one or more locations in each City. Locations are planned to include Jay Street at State Street in Schenectady, Riverfront Park in Troy, Broadway at Division Street in Saratoga Springs, and Washington Park in Albany. Once registered, participants will receive an ID number allowing them to use the bikes for the rest of the month. There will be no cost to participants, although a credit card will need to be on file as security for the bikes. In addition, participants will need to sign a waiver and provide positive identification.

You may register to participate at the main location in any City, or you may preregister here. Participants who pre-register will still need to visit the check-in table before using a bicycle.”

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For the past 15 years, Spinning has had a World Spinning Conference which is always an amazing event. They have a Master Instructor ride each year which is usually the most exciting and emotional event of the entire conference. The theme for this year is, Evolution!

What is your evolution? Where did you start? Where are you now? Where are you going next?

If you answered, “I don’t know” to that last question, get out a pen and pad of paper. Visualize yourself reaching your goals – what are they? Make a few of them, but make them attainable. That way, when you reach one of them, you feel accomplished and can move onto the next goal.

I can’t wait to see your EVOLUTION!

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Before you begin a high intensity routine, lets discuss what this is all about.

Who: anyone who is already moderately active or someone who is very active and ready to shake things up and get some results, quickly.
What: If you are on a Spinning bike, 2 tabata intervals per class is plenty! If you can do more than that, your intensity can be increased. If you are in a bootcamp or working out on your own, remember, this is HIGH intensity, so it should not be maintained for long periods of time.
Why: You can get a full body workout in in less than 30 minutes, saving you precious time. Due to the high intensity, your body will continue to burn MORE calories all day long than a lower intensity workout day.
When: No more than 3 times per week with appropriate rest in between.

If you fit these criteria, you may be ready for a HIIT workout!

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FAQs:

What is the Tour de Cure?
It is a bike riding event that takes place nation wide to help fight diabetes. We are riding indoors at my studio on 5/18. You have a choice of 1, 2, or 3 hours. You also can ride outdoors on June 1st for 25, 50, or 100 miles!

When?
Indoors on 5/18, outdoors on 6/1.

How do I join?
See the link above!

What if I have never taken a Spinning class before?
No problem! We have classes 7 days a week and are even offering Train to Tour classes beginning in April to work you up to the 3 hour ride.

Why would I join?
It is for a great cause you can earn some great rewards like free jerseys, socks, parties, etc!

Please consider donating or joining today!

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10. 1/3 of our riders are dudes, just like you!
9. A room full of hot, sweaty women in spandex.
8. Got skinny chicken legs? Spinning will gain muscle strength in those areas!
7. Got a beer belly? Spinning helps you shed fat, QUICK!
6. The room is dark and there is little to no chit-chat. Get in, get your workout on, get out.
5. It is a workout that you can sit down and still sweat your butt off!
4. Single? So are a ton of our riders! Why meet in a bar, when you can do something healthy together?
3. We accept song requests!
2. Our coaches will guide you through the ride. You don’t have to think about a thing.
1. You will be stronger when you leave!

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What to look for in a workout partner:
Someone that has similar goals as you.
Someone that keeps you accountable.
A person that you have fun being with.
A similar schedule is an added bonus.

Bonuses of working out in pairs:
Some fitness studio’s (like the Saratoga Cycling Studio) allow you to share packages. This can make it even more economical to workout.
You have a built – in “cheerleader”! Encourage and motivate each other to reach your goals!
You have someone to relate to when you might need a shoulder to cry on, or someone to vent to.
There are tons of workouts you can do together, such as:
While seated with legs bent, throw a medicine ball (at chest height) to each other.
One person on all fours, the other performs push ups on their partners back.
Both in plank position, criss-cross “high fives” to the alphabet.
Wheelbarrow – one person crawls on their hands while their partner holds their ankles.

I hope you find someone fun to workout with this week!
FREE Begin to Spin at my studio this Sunday!

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