Thursday, February 14, 2013

RIPr™ 4: Mammoth Mountain

Quick blog entry today in preparation for the weekend.  Visiting some very dear friends and will be spending the weekend at their in Northern Ohio studio working out.

Did I mention it was a Zumba® studio?

Yeah, that's right I'm casting off my bike shoes, trading my spandex for some loose fitting pants to join the Zumba party.  They're also roping me in for a Piloxing session that encompasses Pilates type core workout with boxing moves.  I expect that I'm going to hurt next week.  Look out A-Team Fitness, Spinning Freak is coming your way.  Be gentle.

But I have one more Spinning® session to coach before I leave for the weekend, and it's the toughest RIPr yet.  Don't forget to take in the protein after your session; gotta put fuel back in the tank.

Don't worry you haven't missed RIPr™ #3, I haven't posted it yet.  It was just a Valentines Day playlist with the same profile.  I'll post it Sunday evening.

Listen on Spotify!

Sunday, February 10, 2013

RIPr 2: Revenge of the Glutes

We can't all look like Michelangelo's David but we can strive for it right?

So I've been Spinning® for a number of years and just can't seem to get to my next level of goals.  I think I'm doing okay with my diet, I'm in the gym 3-4 days per week, but nada. Nothing. Zip! ZILCH!  No change.

So if I want to change, and I do; then I must change something.  That's what initiated my RIPr™ series to see if the change could do me good.

According to the information gleaned from a number of sources, I've determined that I wanted an Interval Session with a heavy strength component.  The Interval is to get me a bonus burn of calories (200+), while the Strength component is intended to create "micro-trauma" to the muscles.  Tack on a little extra protein in my diet, and I should be building muscle.  During that building process you get an estimated extra 100 calories torched / day; plus now the increased lean muscle mass should be generally good for your metabolism.  That's the theory anyway.  You can read more about it in my previous blog post.

So here I am 2 days after my first RIPr session and I feel it.  Something is definitely different - I'm sore.  My quads, a little, but my glutes feel like they did after the first week I went Spinning®.  While being sore isn't the objective, it does represent a different stressor on my body, which means the potential for change.

The profile is going to look very close to the last one, and to the next one (by design), but I like to change up the music so new music means refreshed energy in the room.  If you're doing this with me, don't forget to protein load within 30min of the ride and include some complex carbs to keep your energy level from plummeting.



Follow these links to download from iTunes (help support this site)

Saturday, February 9, 2013

RIPr™ (pronounced: rip-per)

We've all heard the horrific news that our metabolisms slow down about 10% per decade...Grrr!  But we also know that there are simple things we can do to rev up (on a temporary basis) our metabolism. 
  • A Southern Illinois University study has shown that people that engaged in a 15 minute resistance routine burned about 100 extra calories per day for 3 days afterward. This is in addition to whatever they burned during the actual workout.

    The extra calories are attributed to the process of repairing the "micro traumas" induced into the muscles during the resistance training session. So this resistance training gives you a 3 day boost so staggering a resistance workout every couple of days keeps you on this cycle.
  • Colorado State University studied cyclists using a protocol of 30-second sprints and 4-min recoveries for 5 intervals resulted in average an extra 200 calorie burn.  The conclusion of the study was that the 200 calories were attributed to the 2-1/2 minutes of sprint work and not the 20 minutes of low intensity recovery time between sprints.
  • Participants in a University of Utah study that consumed 24 grams of protein and 36 grams of carbs (in their protocol shake) after strength (a.k.a. - resistance) training lost about 4 pounds more fat and created 1-1/2 pounds more lean muscle in 6 months in contrast to their control group that didn't consume the shake.

Roll this information into what we already know about Spinning® Energy Zones and we come up with a IEZ profile that has a heavy strength component.  Instead of actual Resistance training on a bike (we'll leave that contraindicative lunacy to Soul Cycle), we substitute a really awesome SEZ profile.  We finish with a High Intensity Interval session to get the extra boost that was seen in the Colorado State University study, and then we wrap up the protocol with a snack combining the right proteins and carbs.  In essence the entire protocol serves to keep "resetting" your metabolism, assuming that you repeat at regular intervals (2-3 days).

So the RIPr™ is a protocol that combines:
  • Resistance
  • Intervals
  • Protein
  • resetting the metabolism
So here's Interval #58 which attempts to address the RIPr™ protocol.  I leave the snack portion to you, but in a bind try peanut butter and a banana.


Download straight from iTunes by clicking on the link:

Tangled - Maroon 5

Author Note:  
I'll be running this protocol on myself for the next 2 weeks to see what, if any improvements in weight or BMI are realized, and I'll report back here.  ~ Spinning Freak




Sunday, February 3, 2013

Shooting for the Stars


In the late fall 2012 I had the pleasure of attending two different Continuing Ed Workshops put on by Master Instructor Raquel Schmidt.  This workshop was significant to me for a couple of reasons.  The first being that it gave me the opportunity to directly interface with Raquel, the MI that took me through my initial certification process and that I've gotten to know better via Facebook; but even more important was that the workshop and it's subsequent CE points aligned with my goal.

As health & fitness coaches we all know the importance of having attainable goals whether it be a weight, a race, etc...  This is just as true for our professional lives (even if it's a part time gig like a Group X coach.)

During this workshop, I was surprised that several of the participants were there the day before to get recertified.  Recertified?  How did that happen?  Okay, I know that life gets in the way some times taking you in another direction, but those circumstances not withstanding why didn't you maintain your certification?

So here's my challenge to all Star 1 and/or new Instructors - 
Within 8 years attain Star 3 status
This is barely even a goal but let me help you plot it out (and no I am not a paid sponsor).  First, did you know that once you attain 40 Star Points you have LIFETIME certification.  That's certainly valuable.  

You need 14 star points every 2 years to maintain your certification, but star points require you to invest in your continuing education.  IF you were to not attain the 14 points then you lose your certification which requires you to pay the $200 recertification study.  However, if you simply keep your annual membership to Spinning active that costs you $100/year.  With each renewal you get a free Home Study course worth up to 5 points.  So simply math here, for the same amount you would have in the recertification study you could have 2 years of Spinning membership and 10 Star points.    So you're breaking even, but you're still short 4 points - so every other year you invest in a local workshop and you're there.  Follow this and you'll be Star 3 in under 8 years - and certified for life.

Whether you chose to spend the additional $70 for the two exams for Star 2 and Star 3 status is up to you, if it's important to you.

Now here's why it's important to me...Quality.  In a vacuum our coaching skills suffer and I believe is what has given rise to some less desirable indoor cycling programs such as Soul Cycle  and Underground Spin Club.  These programs are full of counterindicative movements and super high cadences.  These programs, while maybe trendy, are setting their participants up for potential injury.  

If you do decide to go for the Star 2 or Star 3 status here's a couple of tips:

For Star 2...Make sure one of your at home CE includes the Exercise Physiology Fundamentals program (5 Star points)

For Star 3...Make sure you either take the Spintensity workshop or the Periodization for Peak Performance at home study (5 points)


Alright, I'm done preaching for the day.  Here's this weeks profile/playlist






US iTunes, App Store, iBookstore, and Mac App Store




Listen on Spotify!