Spin Safety

Safe Spinning

Here's an article full of quick and helpful tips when riding a spin bike for exercise!

After not exercising yesterday I decided to stay off of my strength training program for one more day. Signs of inflammation are still present but definitely not as bad. On my schedule for today I had one client to train then I had my spin class to instruct. It was my first session as the regular instructor and I'm happy to say it went well! I was complimented on my song choice and the format of my class. I hope to have repeat students next week and maybe a few more due to word of mouth. I'm so excited to be able to come up with future playlists too.

Today's playlist:

1) Puppets (remix) - Depeche Mode

2) Take Me Out - Franz Ferdinand

3) Surrender - Cheap Trick

4) Twist and Shout - The Beatles

5) Kids In America (remix) - Kim Wilde

6) I Wanna Go - Britney Spears

7) Great DJ - The Ting Tings

8) The Edge of Glory - Lady Gaga

9) Smooth Criminal - Michael Jackson

10) Do You Right - 311

11) Helena Beat - Foster The People

12) Short Cut/Detour - Pretty Lights

I also had to come up with my Workout of the Day to be displayed tomorrow.

Medicine Ball Total Body Circuit

1) Lunges with Medicine Ball Twist, 16-20 reps

(holding med ball at your chest, lunge forward with right foot and twist toward the right, leading with your core; repeat immediately on left side)

2) Narrow Chair Squats to Medicine Ball Press, 16-20 reps

(stand with feet together, squat imagining you're sitting back into a chair, while lifting med ball up to press)

3) Sumo Squat to Calf Raise, 12-16 reps

(stand with feet wider than hip width apart, toes turned out to a 45 degree angle, sink deep down into a squat, lift up and balance on your toes to perform a calf raise)

4) Pullover Crunches with Medicine Ball, 12-16 reps

(lie on the mat with knees bent and heels on the ground, extend your arms above your head with elbows near your ears holding the medicine ball, then lift med ball up above your chest and crunch)

5) Side Plank Hold, 10-20 seconds each side

(lie on your side supported on your elbow, elbow underneath your shoulder, aligning your body from shoulder to heels in a straight line, lift and hold)

Repeat 2-3x

Teaching Spin and Getting Organized

For the months of April through June I will be the proud instructor of a Wednesday night 45 minute spin class. I was given the opportunity to sub a spin class this afternoon which admittedly got me back into the swing of things and knocked out whatever nerves I could be feeling. I hadn't taught a class since last December when I was still a fitness intern.

People might say I'm quiet in my everyday life but I take on a new persona when I put on the microphone and get in front of the class to teach. It's a great energy I never knew I would enjoy or even feel comfortable with. I love writing choreography to go along with the music. There's more to spin class then just sitting on a stationary bike.

My goal as a newly certified personal trainer is to organize my exercise programs for the clients I currently work with. Usually I'll start a session with a blank slate, knowing what my client's needs and limitations are, and just improvise along the way with whatever equipment is available. I need to write this stuff down for my sake, for documentation, and to specifically show the progress that's being made.

I made a broccoli salad as part of my dinner tonight. I chopped up half a head of broccoli, sliced some almonds, and mixed dried cranberries with a spoonful of red wine vinaigrette and honey mustard. If it sat marinating together in the fridge for a few hours it might have tasted a bit sweeter, but it was good nonetheless. Accompanying that was a sandwich made with a chickpea spinach veggie patty, hummus, spinach leaves, and tomato slices on wheat bread.

Eating clean is another goal of mine but I know that I won't be completely quitting packaged foods anytime soon. Instead of obsessing I'll strive to eat more whole foods. More vegetables, fruits, healthy sources of protein and starches, and less sugar and refined carbohydrates.

Thinking about sweets reminds me that I have a package of dark chocolate squares in the kitchen. Maybe I'll just have to have a couple of pieces with some fresh strawberries tonight for dessert!