ECA/THRIVE fitness conference in Miami, FL

The ECA/THRIVE fitness conference was held at the Deauville Beach Resort in Miami, FL this year from November 12th-15th. I traveled with two fellow instructors that were equally ready for this retreat as I was. What more could we have asked for? The weather was 80-85 degrees all week (with the exception of one cooler, drizzly day) and the people watching was optimum. We had the beginning of the week to work on our tan and do the tourist thing. Later in the week, we got down to business. The conference was packed with various classes from ab classes to Spinning. Of course, my focus was on the Spinning classes! I did decide to mix it up this year and add some additional types of classes to my agenda. I chose a Jump Rope class, Kranking classes, and some stretching and nutrition classes. Let me just say that the presenters were excellent! Each had their own personal gift to bring to each class as anxious instructors absorbed those gifts through their own interpretation.

I was most impressed by the Kranking classes. A new concept of living life through fitness - created by Johnny G. of the Spinning phenomenon. This new machine, a Krankcycle - looks much like something from the movie Transformers - was impressive upon first look but also challenging to the body. Impressive is the marketing of the newest ace in the pocket of Johnny G. The Krankcycle is a spawn of the UBE (upper body ergometer) that has been used in physical therapy areas for a very long time. The beauty of this machine is that is can be used as a means of building cardiovascular health in people with the inability to use their lower body - as well as the conditioned athlete looking to crosstrain for endurance events! I can't think of any other piece of equipment that offers the range of use that the Krankcycle does. Did I mention that it burns MORE CALORIES than indoor cycling? 9 - 10 calories per minute!!!

After my two Kranking classes, I am anxiously awaiting its arrival in local clubs in New England. Kranking is currently being rolled out in the U.K. and will hopefully make it's way to the U.S. quickly. With an instructor certification program wrapped around the Krankcycle, it is sure to expand the clientele of many a health club, once the advantages are clearly published. As I daydream about fusion classes surrounding the Spinning bike and Krankcycle (!!!) in a single studio (which just may be my dream job, by the way), I also think back to how long Spinning took to hook people. Imagine - perfectly sculpted upper and lower body - as well as working the cardiovascular system to achieve perfect body symmetry!

The Spinning classes at ECA were great as well. I sampled the coaching of 2 new Master Instructors, Jeff Krebiel and Elizabeth "Lizzy" Hoffman. Josh Taylor also presented at the conference as well. My final ride of the conference was with Josh. The name of the ride was called "Attack!" and Josh decided to merge two of his best rides together: his regular "Attack" ride and the "Everest" ride. Essentially attacking Mount Everest! Having done the two-hour "Everest" ride in June, I was excited by another opportunity - my legs - not so much! You see, two days before I took a jump rope technique class that totally wore out my legs. My legs were screaming for some recovery riding. My legs would have to wait. The abbreviated version of the the original 2-hour "Everest" ride with a bit of "Attack" thrown in for good measure was over the top! What a great way to end a conference!

Upon my return to RI and reality, I found myself pondering some pretty life-altering changes. This trip allowed me to feel fortunate for the positive things in my life and empowered to change the not-so-positive things in my life. That's all that you can ever wish for in an experience, isn't it? The ability to turn your microscope inward to examine your years and what you've decided to do with them. When's the last time you had the opportunity to do that? If you can't remember when, it's time!

Keep Kranking!

Ride of the Century

I have officially been bitten by the bug! No - I haven't contracted the flu. I have been bitten by the endurance event bug. On September 26th, 2009, I completed my first Century! For those of you not familiar with bike lingo, a century is a 100-mile bike ride.

Back in early Spring, my friend Mary - who is also new to outdoor riding - challenged me to my first endurance event on a bike. A little apprehensive at first, I decided to start training for it and see how much I could handle. I have to say - after teaching 3 - 5 spin classes a week and at least one (sometimes two) extended outdoor rides a week since Spring - I am happy to report that I lived to tell about it. Don't get me wrong - it was a lot harder than I thought it would be.

We chose the Tri-State Seacoast Century - spanning three states (MA, NH, & ME). Rumored to be "flatter than the flattest" - I would have to disagree. MA and NH weren't bad but ME rolling hills were the real challenge. Not to mention the wind coming off the water was pretty brutal!

Our original plans were to do 50 miles on Saturday and 50 on Sunday. With the weather predicted to be pouring rain on Sunday, our plans changed quickly. Although neither of us spoke about what we were about to accomplish, we both hoped that we would be able to endure the entire mileage. We just kept riding....and riding....and riding. As the sun started to go down, the realization kicked in that we just might make it! And with heavy legs we did!

A great sense of accomplishment was felt that day - as we drove back to the hotel in disbelief. All night we talked about how incredible the feeling of completing the ride felt! I am grateful to Mary for encouraging me to take the leap. We are sure to be riding partners in future endurance events.

For those of you wanting to try an endurance event like this - I STRONGLY ENCOURAGE YOU! Maybe you can join me next year?

Happy Training!

The Everest Ride - my tale of the journey!

My toughest Spinning endeavor yet – the two-hour Everest Ride!  I’ve been thinking about how to put this ride into words while truly conveying the intensity of the ride.  That will be no easy task!  This article details the Everest Ride through my eyes, mind, and body.  The picture above is my friend Alex and me AFTER the ride - still smiling!

The ride was held on June 25, 2009 at Reebok International in Canton, MA.  It was my first visit here and I was impressed by the magnitude of the facilities.  I met up with a fellow instructor and we ventured to the room where the “The Ride” would be held.  I am now calling it “The Ride” as no ride I have done can quite compare! 

As we walked into the room where the ride was to be held, Josh Taylor and company were preparing the room.  There were about 50 bikes in a very cozy room.  Normally, my preference would be to have a bit more personal space between myself and the next rider but I would later find comfort in such cozy quarters.  We took a front row spot as I didn’t want to miss an ounce of the much anticipated experience.  The room was a buzz of activity as instructors chatted and welcomed each other.  As I mounted the Spinner NXT, I knew that I was about to become humbled by the Everest Ride. 

Josh introduced himself to the group and talked a bit about his history with the Spinning program.  He has been a Master Instructor with the Spinning program for 10 years now.  Since retiring from professional bike racing this year, he has gained a greater appreciation for Spinning.  He proceeds to tell us that for him, the Everest Ride profile is the ride that he can never top.  As instructors, we all have a profile that we regard as a standard and compare others that we build to it.  This just reinforces to me the importance of planning profiles and injecting the process of setting goals for our riders.  This point becomes even clearer as the evening continues.  This is exactly why I am here.  It becomes easy to lose sight of the true manner in which the Spinning program should be taught. 

Josh sets the tone for the ride by explaining that we will be climbing up to the summit of Mount Everest using mental visualization, PowerPoint pictures, and verbal cues.  He recounts the history of building his profile for this ride by interviewing a friend that had made the attempt to the summit of Mount Everest.  We are warned of the reality of climbing Mount Everest - the challenge is not in the terrain but in the altitude of climbing and the fact that the lungs will be taxed by the lack of oxygen.  My mind is numbed by the thought that at some point in this two-hour ride, we will simulate that feeling! 

For those not familiar with Josh’s music selections, I will attempt to describe as he handles this component of the ride better than any instructor I have ever seen.  His music selections are unique, full of feeling, and expertly blended and timed to the ebb and flow of the ride.  Almost none of the music used in the Everest Ride is familiar; yet he has the knack of selecting pieces that completely draw you into the rhythm as if it were your favorite song.  

With this brief introduction, we begin our journey… 

We begin by closing our eyes and listen to the sound of the wind howling in bone-chilling temperatures.  

There will be five camps that will serve as rest stations before approaching the summit.  As we make our way to Base Camp, we prepare our body and mind for the experience.  We are asked to find something in our life that we have to get over.  This something can be big or small.  Just the thought of this brings back memories of a class that I taught that I asked the members to do just that.  Using metaphors in class can be very helpful in working out other issues in our lives.  We ride for fitness but must we always make it just about physical fitness?  Why not mental fitness as well? 

Just the journey to Base Camp located at the foot of the Khumbu Icefall fills the mind with thoughts of doubt and exhilaration.  Pictures of the base of the mountain flash on the screens as we make our way to Base Camp.  Our slow and tedious journey to base camp feels like a full blown ride to me!  When we arrive at Base Camp, I find myself with more energy than when I started out.  Encouraged to recovery slightly before our trek to Camp I, I take in some extra deep breaths and some water.  I am already feeling this and we are only 25 minutes into it! 

With visions of Camp II on the screens before us, we pedal on.  We are traveling toward the Lhotse Face, which is a sheer wall of ice.  We are told by Josh that in reality, many climbers lose their life.  Keeping a steady pace, the intensity in the room is building.  As I look around, I find myself surrounded with intensely focused faces.  

After the trek to Camp II is finished, by body starts to feel both energized and challenged.  I can’t believe I am still feeling this good!  After a brief rest and hydration break, we press on to Camp III. 

We are asked to close our eyes once again and focus on our goal of getting over something.  Closing your eyes makes the ride internal.  It doesn’t matter what’s going on around or near you, it’s all about you.  You are in competition with yourself.  The only pressure you have is the one you burden yourself with.  Making our way to a rest stop, Camp IV is ahead.  We are warned to take a bit of recovery and prepare for the remainder of the ride as it will be a serious challenge. 

We are warned of the seriousness of the terrain before us upon leaving Camp IV.  The challenge continues.  The final camp before the push to the summit.  As we pedal on, Josh describes what we will experience in the final pedal strokes ahead.  We will soon be approaching Hillary Step, appropriately named after Sir Edmond Hillary who was one of the first people to summit Everest.  As our pedal stroke become more serious, we quickly realize that the completion of the ride hinges on our ability to persevere through both the physical and mental challenge ahead.  

The tempo of the music becomes more intense to accommodate the terrain.  Legs are burning.  Heart rate is soaring.  Breathing is labored.  Closing our eyes helps to turn the focus internally.  THIS IS A SERIOUS CLIMB! 

As we approach the highest peak on earth, we are again reminded of our goal.  HAVE YOU ACHIEVED YOUR GOAL?  Surely, this ride is a mere simulation of the real climb but right now, I can tell you that I feel like I am standing on top of the world.  Having reached the top, a familiar and comforting melody of “Here Comes the Sun” by the Beatles is played as pictures of people on the summit are flashed on the screen before us.  I feel like I have just been to “no man’s land” and now I have just returned to the comfort of home.  The room that had just been completely silent for two hours, with the exception of Josh’s voice and the phenomenal soundtrack, is now buzzing with comments about the intensity of the ride.  

Some people leave quietly – too exhausted to share their experience with others.  Others stay behind to compare notes with those that shared the love of a unique challenge on the bike.  I stayed behind to absorb any last minute comments and chat with the willing soles that weren’t anxious to start their real journey home.  I left Everest with a goal that was accomplished as well as a few new friends – and a new experience for which to tuck away for safe keeping in hopes to draw from it to provide a similar experience in my own class…..someday!

 

 

Time for some serious training...

Happy Summer!

Although the calendar says that yesterday was the first day of summer, you couldn't tell by the weather!  All this rain has made me do some serious thinking...time for some serious training!  I have committed myself to a century ride at the end of September.  For those of you who don't know, a century is a 100-mile outdoor bike ride.  Since it's in September, it gives me plenty of time to train.  Wish me luck!

I am also excited to be participating in an Everest ride led by Master Instructor of the Spinning program, Josh Taylor.  This indoor, two-hour ride will take place on Thursday, June 25th and is anticipated to be an awesome ride!  What a great reason to cut out of work early!  Looking forward to the challenge!

Following the Everest ride, the weather is expected to break and we will be graced with some (finally!) seasonable weather.  Get out there and enjoy it!  I know I plan to!

At the finish line...

Hello everyone!

I hope this post finds you well.  This weekend, I am happy to report that nothing is going on - and seriously happy about it!  It has been a whirlwind since the winter and now I am happy to have a weekend to do with what I wish.

I would like to thank everyone who contributed, rode, or participated in our Mother's Day fundraiser at Effin's!  We were able to raise just over $1,700 for the Vasculitis Foundation.  I am so happy to be part of a great group of people that contributed their time and energy for this worthy cause.  Check out the pictures from the event on my Facebook page.

Happy Spring!

Cycle-a-thon for Vasculitis Foundation

Hi everyone!

Now that Easter is over, we are full speed ahead with our plans for the Mother's Day Cycle-a-thon to benefit the Vasculitis Foundation.  As you may already know, my mother, Muriel Barrette, was diagnosed with Vasculitis in September 2008.  I have started the RI chapter of the Vasculitis Foundation to raise awareness and funds for research of this very rare and life-altering disease.  This event will be the first for our chapter and I am asking for your help in making it a success!  Here are the details:

 Mother’s Day Cycle-a-thon – to benefit the Vasculitis Foundation    

Sponsored by Cycle Essence

Date:  May 10, 2009 (Mother's Day)

Location:  Effin's Last Resort (for directions, go to www.EffinsRI.com)

For those interested in riding:

Ø  We are running 4 one-hour sessions:  12:00, 1:00, 2:00, and 3:00.

Ø  See a Cycle Essence instructor or Kelly Barrette to reserve a session(s).  If you are reserving for a team of four, be sure to ask the instructor to reserve a bike within each session.

Ø  There is a $25 registration fee per rider to cover overhead costs.   Registration fees are due at the time of registration.  For registration fees only, please make out your check to Cycle Essence.  Registration fee is due upon reservation.

Ø  For each hour of riding, we are asking for a minimum of $100 in sponsorship dollars.  (That translates to asking 4 people to sponsor you $25 each OR asking 10 people to sponsor you $10 each!) 

Ø  You can ride solo or build a team of four to ride the entire four hours (one rider each hour).

Ø  Sponsorship money is due on Mother’s Day.  We are accepting cash or checks.  Checks for sponsorship money only can be made out to the Vasculitis Foundation.

 For those not interested in riding but would like to participate in the event:

 Ø  There will be a Mother’s Day buffet starting at 2:00 PM.  In order for us to properly order food, tickets to the buffet should be purchased prior to Mother’s Day for $25 a ticket ($15 for children age10 and under).  Everyone is invited to join us for the fun!

Ø  There will be activities for the kids to make Mother’s Day cards and gifts for their mothers. 

Ø  We will be having a popular local live band (PSYCLE) for entertainment (and we will be cycling to them as well!)

Ø  This event will be held outdoors at Effin’s Last Resort in Smithfield.  In the event of inclement weather, we will be holding the fundraiser indoors (no worries!)

Ø  For each person that participates in the ride or purchases a ticket to the buffet, your name will be entered into our raffle.  Additional tickets for the raffle can also be purchased on the day of the event. 

 If you have additional questions, please contact Kelly Barrette by cell (401-439-8876) or email (kellyb947@cox.net).  Thank you!

Lastly, if you are not able to make it to the fundraiser but would like to sponsor me, please contact me.  It is my goal to raise $400 to ride all four hours!

Thank you for your help!  It is truly appreciated!

Product Review - Exercise Anywhere Cards from NURU

Hi everyone!

I've been asked to do a product review of a deck of Exercise Anywhere cards.  These cards are a great alternative to going to the gym.  All of these exercises can be done in the comfort of your own home!  It's great for those of you that only take spin classes or other cardio classes but don't weight train!  Remember - it's important to do a little resistance training!

The exercises cover the entire body and even give you sample workouts to follow.  If you are interested in finding out more information, you can go to the following web site:

http://www.nuruplanet.com/NURU-health-exercise-anywhere-s/6.htm

Enjoy!

Spinning for Vasculitis Fundraiser at Effin's!

Hi everyone,

It's been a while since my last update but I've got some exciting news to report!  With the help of my friends at Cycle Essence in Cumberland, we will be putting on a Spinning for Vasculitis Fundraiser at Effin's Last Resort in Smithfield on Mother's Day!  As you probably already know, my mother was diagnosed with Vasculitis in August 2008 and just returned home after 7 months in hospitals and nursing homes.  I've started the local chapter of the Vasculitis Foundation and this will be the chapter's first official fundraiser.  Since the funds raised will go to the Vasculitis Foundation for my mother's illness, it was only fitting to have the fundraiser on Mother's Day.  What better way to spend Mother's Day than supporting a worthy cause with your family at Effin's!

I am asking for your help and generosity in making this event a success!  More details to follow soon...

2009 ALS Ride at Cinemaworld in Lincoln

Time is running out to reserve a bike for the 2009 ALS ride at Cinemaworld in Lincoln on 2/7!

A fellow Spinning instructor, Joe Goddard, is riding from 8:30 AM to 7:30 PM on Saturday, February 7th. His personal goal is to raise $2000 for ALS!

In October of 2005, Jon Blais (Blazeman) became the first person with ALS (Lou Gehrig's disease) to finish an Ironman. He completed the 140.6 mile event (2.4 mile swim, 112 mile bike, 26.2 mile run) in 16.5 hours to honor all past and present PALS (people with ALS). As Blazeman "Kona Rolled" across the finish line in Hawaii, he challenged all endurance athletes to help find a cure for ALS. Please ride in support of Blazeman and all PALS on February 7, 2009.

There will be 10 bikes available with an instructor leading an hour long ride every 2 hours (starting at 8:30 AM). It's not too late to sign up for a ride or make a donation. If you can't make it to ride with us, you can donate at:

http://www.active.com/donate/SpinForALS/ri

Bikes are being loaned out from Spin-Works with the generosity of Peter Vasconcellos. Come and join us for the ride of your life!

New Year, Healthy Recipe

I must confess.  I'm a big fan of pasta.  And not just a little bowl.  A big bowl.  One of the changes that I'm making in the new year is to reduce my portion sizes.  That's a good way to still enjoy the foods that you love but not pack on the extra weight.  I came across this recipe in the February OXYGEN magazine and just had to try it.  It's a recipe for one of my favorite kind of meals -- you know -- the 'stick to the ribs' kind of recipe -- Spaghetti Bolognese.  Except this recipe has NO PASTA!  I was skeptical but I tried this recipe two weekends ago and loved it!  So here's the recipe:

SPAGHETTI SQUASH BOLOGNESE

(Ready in 30 minutes - 4 servings)

1 medium (2lb) spaghetti squash

1 tbsp olive oil

1 medium onion, diced

1.5 lbs. extra-lean ground turkey

1 jar (or can) of spaghetti sauce

1.  Cut spaghetti squash in half lengthwise and use a spoon to scrape out the seeds.  Place upside down in a microwave-safe baking dish, add about 1/4 inch of water and cover with plastic wrap.  Microwave for about 8 to 10 minutes or until a knife slips easily into squash.

2.  Meanwhile, in a large skillet add oil and onion and let sweat over medium heat until onion turns translucent.  Add turkey and let cook, periodically chopping into crumbles with spatula.  Add spaghetti sauce and heat through.

3.  To serve, use a fork to scrape spaghetti squash out of shell and pour meat mixture over it.

440 calories per serving.

I substituted fresh mushrooms for the onions and also added some of my favorite spices and the recipe was delicious!  I found that it didn't leave me feeling bloated the way pasta often does.  This is a recipe that I know I will make again.  Hope you like it!

Enjoy!

Happy Healthy New Year!

Hello everyone!

2009 is a new year with new goals.  I don't believe in New Year's resolutions.  Often times, they are unrealistic, far too rigid, or quite possibly there is no thought as to a method of achieving them!  I'm using 2009 to make smaller changes that can be adapted to little by little.  

Your health should be one of your top priorities.  People who are busy (and some that are not so busy) will find every excuse in the book to put off doing something for your own personal health.  This is one of the worst things you can do!  Now - I don't mean that you need to be at the gym (or on a Spin bike!) every single day.  I mean doing SMALL things throughout your day to contribute to your health.  It could be as simple as...

• taking the stairs instead of the elevator at work
• selecting a healthy salad with grilled chicken for lunch (instead of a burger and fries!)
• shoveling your own driveway (instead of paying the kid next door to do it)

As a Spinning instructor, I've seen a trend in people losing weight when they first start working out.  After that first couple of months, they start to plateau.  No more weight loss, no more compliments from friends about the weight you've lost.  You take a Spinning class three times a week and the number on the scale isn't moving!  What am I doing wrong -- you ask? 

You do the same workout every week, expecting different results.  It's time for a change!  Try expanding your workout to include something you're not used to doing.  If you're a hardcore Spinning addict, try incorporating some weight training into your week -- or yoga, or pilates!  Be sure to pay attention to your body and notice how they will change your body.

So - what about if you already have a well-rounded variety in your workout and still aren't seeing the results that you'd like?  

Have you taken a look at your diet lately?  There's no better time than the present to evaluate your eating habits.  Have you thought about keeping a journal of everything you eat in order to get a realistic picture of how many calories you intake everyday?  

I hope that this blog encourages you to look at 2009 as a turning point in your health!  

Check back often for new posts.  I'm looking forward to feedback on your progress as well!  

Here's to your health!