I should have posted something on Saturday or Sunday, but my open weekend ended up getting too busy. The good news is I had a nice time hanging with the family. I actually got a chance to get back in the pool (I was a swimmer a million years ago) and it felt awesome. I managed to pull out a 1000 meters, although slower than before. The feeling afterwards is one I can't really describe unless you do swim, sort of a water-logged, warm and exhausted feeling, like you know you used every muscle in your body. It feels really good if you can believe it. To top it off, I indulged and had a massage afterwards. I think I was in a relaxed fog for the rest of the day. And I slept great. I really didn't want to leave my cozy bed, but Monday morning was calling.
What I wanted to do was to make sure I commented on Saturday's spinning class. It was one of, if not the best I have ever done. Not because of me, but the effort that the members put into it. I could tell they were really listening and staying focused. I looked out during class and they looked like athletes competing in an event. I definitely can say that at least 95% of them were giving it their all. It was awesome. I got lucky and the movie "Miracle", which is about the 1980 Olympic hockey team's unbelievable defeat of the Russians, was cued up perfectly to end just as we were crossing the "finish line".
It was a really good class. Great job everyone!
Winter Olympics (long version 52 minutes)
1.Olympic Fanfare and Theme- Boston Pops & John Williams (warm up)
2.The Final Countdown (Go for Gold Mix)- Vancouver 5 (run)
3.Start Me Up- The Rolling Stones (climb)
4.Symphony No.9 Choral IV:Ode to Joy- London Symphony Orchestra (run)
5.I'm Gonna Fight- Lovefool (seated climb)
6.For the Victory- Powergeek (run)
7.Stronger- Kayne West (climb)
8..Don't Stop Believin'- George Lamond (run)
9.I Like to Move It (Twister's Vancouver mix)- Funky Animal (jumps)
10.Lose Yourself- Eminem (climb)
11.What's Up- D.J. Miko (run)
12.William Tell Overture- London Philharmonic Orchestra (fast run)
13.National Anthem of Canada- Instrumental (cool down)
14.The Star Spangled Banner- Whitney Houston (cool down)
I think I will really miss the games when they end. I'll have to save this one and bring it out for the summer games. Only 2 more years :)
Have a wonderful day,
Portia :)
Monday, February 22, 2010
Friday, February 19, 2010
Do you have the "equipment?"
Every few classes or so I get a question about spinning shoes. I am always shocked at the amount of members that continue to take class without clipped in cycling shoes. I know you still get a workout, but it would be similar to running on the treadmill in jeans and loafers. Or doing the eliptical in your pj's and slippers. Wouldn't it look strange to see Michael Phelps up on the block wearing big, baggy Hawaiian print swim trunks before he starts a swim race? How about Lance Armstrong wearing sneakers as he charges a hill in the mountains of France?
If you want to be good at something, I mean really good, make progress, be an "expert", you need the proper equipment. If you plan on taking a spinning class once a week or more, you really should get the shoes. Besides the physical benefits, both to your feet, legs, and lower back, there is a definite mental aspect as well. You get the shoes, you get on the bike, and you ARE a cyclist.
Now, like I said, you can still get benefit from taking a class without the proper footwear, but wouldn't you want to get the best workout for your time (and money)? I have taken a few classes when the instructor does not have spin shoes and I am sorry, I just can't take them seriously. If you feel passion about something, especially to be a teacher and mentor, to push people and make them better, then you must be an example.
Cycling shoes have hard soles which can completely change the feel and results of your workout. A soft-soled shoe (aerobic or running type) absorbs too much of the pedal force and makes pedaling inefficient. A soft-soled shoe will also bend over the pedal and make the feet feel uncomfortable, numb and/or painful. Shoes are easily available at bike stores or larger retail places. You do not need to buy the top of the line shoe, the cheapest is fine, just as long as they are for biking and have hard soles and a place for a clip to be attached. The clip or cleat that goes in the bottom of the shoe are sold separately and needs to be screwed on. Most places will do it for you. If you say you need the clip for indoor cycling, they should know which one is appropriate. It will take some practice getting clipped in, but don't worry you'll get it. It's just like riding a bike, at first it seems hard but once you get the feel, you never forget.
Feel free to approach me in class if you have questions about proper shoes for spinning. I want as many members as I can training like real athletes, and that means having the "right" equipment.
On another note, today and Thursday night we did our last little tribute to Valentine's week...so here is "Love Spin 2010 version"....
Love Spin (54 minutes)
1.Crazy Thing Called Love- Queen (warm up)
2.We Belong (remix)- Candice (run)
3.L.O.V.E.- Ashlee Simpson (climb)
4.It's Love- Chris Knox (run)
5.You Give Love a Bad Name- Bon Jovi (climb)
6.Love Bites (remix)- QED (run)
7.Tainted Love- Soft Cell (seated climb)
8.Here (in your arms)- Hellogoodbye (seated sprints)
9.Me Love- Sean Kingston (climb)
10.Lollipop- Mika (run)
11.Strong Enough- Cher (run)
12.Oh L'amour- Big Mama (fast standing run)
13.SexyBack- Justin Timberlake (climb)
14.Leave Me Alone- P!nk (run)
15.Let's Get it On- Marvin Gaye (cool down)
Have a great weekend! Keep cheering on our athletes in Vancouver! We only have one week left...
Portia :)
If you want to be good at something, I mean really good, make progress, be an "expert", you need the proper equipment. If you plan on taking a spinning class once a week or more, you really should get the shoes. Besides the physical benefits, both to your feet, legs, and lower back, there is a definite mental aspect as well. You get the shoes, you get on the bike, and you ARE a cyclist.
Now, like I said, you can still get benefit from taking a class without the proper footwear, but wouldn't you want to get the best workout for your time (and money)? I have taken a few classes when the instructor does not have spin shoes and I am sorry, I just can't take them seriously. If you feel passion about something, especially to be a teacher and mentor, to push people and make them better, then you must be an example.
Cycling shoes have hard soles which can completely change the feel and results of your workout. A soft-soled shoe (aerobic or running type) absorbs too much of the pedal force and makes pedaling inefficient. A soft-soled shoe will also bend over the pedal and make the feet feel uncomfortable, numb and/or painful. Shoes are easily available at bike stores or larger retail places. You do not need to buy the top of the line shoe, the cheapest is fine, just as long as they are for biking and have hard soles and a place for a clip to be attached. The clip or cleat that goes in the bottom of the shoe are sold separately and needs to be screwed on. Most places will do it for you. If you say you need the clip for indoor cycling, they should know which one is appropriate. It will take some practice getting clipped in, but don't worry you'll get it. It's just like riding a bike, at first it seems hard but once you get the feel, you never forget.
Feel free to approach me in class if you have questions about proper shoes for spinning. I want as many members as I can training like real athletes, and that means having the "right" equipment.
On another note, today and Thursday night we did our last little tribute to Valentine's week...so here is "Love Spin 2010 version"....
Love Spin (54 minutes)
1.Crazy Thing Called Love- Queen (warm up)
2.We Belong (remix)- Candice (run)
3.L.O.V.E.- Ashlee Simpson (climb)
4.It's Love- Chris Knox (run)
5.You Give Love a Bad Name- Bon Jovi (climb)
6.Love Bites (remix)- QED (run)
7.Tainted Love- Soft Cell (seated climb)
8.Here (in your arms)- Hellogoodbye (seated sprints)
9.Me Love- Sean Kingston (climb)
10.Lollipop- Mika (run)
11.Strong Enough- Cher (run)
12.Oh L'amour- Big Mama (fast standing run)
13.SexyBack- Justin Timberlake (climb)
14.Leave Me Alone- P!nk (run)
15.Let's Get it On- Marvin Gaye (cool down)
Have a great weekend! Keep cheering on our athletes in Vancouver! We only have one week left...
Portia :)
Wednesday, February 17, 2010
U-S-A! U-S-A! U-S-A!
I love the Olympics. It is the one event that ALL of our country is actually on the same team, wanting the same thing. No politics, no religion, just sport. And mostly slightly to very obscure sports at that, I mean does anyone really follow bobsledding or speed skating other than the two weeks of the winter games? And Curling? Come on.
But for now we are all fans, or else you should be. The athletes have trained for years for this one moment. And it's not like you can pick your self up, dust yourself off and try again next week, or month, or even year. It's FOUR. So for many this is it. The one shot. The last chance.
Today we did "Olympic" music in class. I tried to get everyone to think of class as an event, to psych themselves up, to push a little harder. I know it is easy to come to a group exercise class and expect the teacher to do all the "thinking" but I know that in reality the more connected you are between your body and mind, the better you will perform. Those athletes flying down a ski slope and some ungodly speed are not thinking about what they are doing this weekend. They are thinking of the mountain moving under their skiis and how their muscles and bodies need to move with it. I say pretend you are one of them. Pick an event, a favorite. Be an athlete as you workout. There is nothing against trying to be one and if you train like an athlete, you can get results like an athlete.
Good job today for all who took my "Indoor Snow Cycling " class. You all did great! Here is the playlist...some of it will be familiar, the rest is from some "Vancouver 2010 Games" stuff I discovered on iTunes. Enjoy!
Winter Olympics (short version 46 minutes)
1.Olympic Fanfare and Theme- Boston Pops & John Williams (warm up)
2.The Final Countdown (Go for Gold Mix)- Vancouver 5 (run)
3.Start Me Up- The Rolling Stones (climb)
4.Symphony No.9 Choral IV:Ode to Joy- London Symphony Orchestra (run)
5.I'm Gonna Fight- Lovefool (seated climb)
6.For the Victory- Powergeek (run)
7.Don't Stop Believin'- George Lamond (run)
8.I Like to Move It (Twister's Vancouver mix)- Funky Animal (jumps)
9.Lose Yourself- Eminem (climb)
10.What's Up- D.J. Miko (run)
11.William Tell Overture- London Philharmonis Orchestra (fast run)
12.National Anthem of Canada- Intrumental (cool down)
13.The Star Spangled Banner- Whitney Houston (cool down)
Watch the games if you can. It will be another 4 years untill you get a chance and for most of these athletes this is it!
Stay Strong,
Portia
But for now we are all fans, or else you should be. The athletes have trained for years for this one moment. And it's not like you can pick your self up, dust yourself off and try again next week, or month, or even year. It's FOUR. So for many this is it. The one shot. The last chance.
Today we did "Olympic" music in class. I tried to get everyone to think of class as an event, to psych themselves up, to push a little harder. I know it is easy to come to a group exercise class and expect the teacher to do all the "thinking" but I know that in reality the more connected you are between your body and mind, the better you will perform. Those athletes flying down a ski slope and some ungodly speed are not thinking about what they are doing this weekend. They are thinking of the mountain moving under their skiis and how their muscles and bodies need to move with it. I say pretend you are one of them. Pick an event, a favorite. Be an athlete as you workout. There is nothing against trying to be one and if you train like an athlete, you can get results like an athlete.
Good job today for all who took my "Indoor Snow Cycling " class. You all did great! Here is the playlist...some of it will be familiar, the rest is from some "Vancouver 2010 Games" stuff I discovered on iTunes. Enjoy!
Winter Olympics (short version 46 minutes)
1.Olympic Fanfare and Theme- Boston Pops & John Williams (warm up)
2.The Final Countdown (Go for Gold Mix)- Vancouver 5 (run)
3.Start Me Up- The Rolling Stones (climb)
4.Symphony No.9 Choral IV:Ode to Joy- London Symphony Orchestra (run)
5.I'm Gonna Fight- Lovefool (seated climb)
6.For the Victory- Powergeek (run)
7.Don't Stop Believin'- George Lamond (run)
8.I Like to Move It (Twister's Vancouver mix)- Funky Animal (jumps)
9.Lose Yourself- Eminem (climb)
10.What's Up- D.J. Miko (run)
11.William Tell Overture- London Philharmonis Orchestra (fast run)
12.National Anthem of Canada- Intrumental (cool down)
13.The Star Spangled Banner- Whitney Houston (cool down)
Watch the games if you can. It will be another 4 years untill you get a chance and for most of these athletes this is it!
Stay Strong,
Portia
Sunday, February 14, 2010
it's been awhile
I haven't written for over a week and I feel guilty for that, even though I am unsure anyone out there is reading :) My apologies though regardless. The reason I have been MIA is that I have been holed up studying all week for the conference I attended this weekend to get my Personal Training Certification. Actually, I have been studying since early January, but crunch time was this week. I think it went well, not as good as I hoped for the practical part (I hate pressure), but the written I was prepared for. I would be surprised if I did not pass, so I am hoping to receive my certification in about 4-6 weeks. What I do with it is pretty much still up in the air. I think I would be a good trainer, actually I know I would, I'm just not sure in what setting yet.
It was interesting, to say the least, to be trapped in a modifyed raquetball court, at a circa 1987 gym in Rosemont for three days with about 30 strangers. I felt like I was in a movie at times, with each of the many characters emerging through out the days. The loud, talkative, no-it-all guy, the earthy, new wavy woman who liked to ask questions alot of the time just to ask, the super nervous, anxious test-takers. The quiet ones, the funny ones, the intimidating ones, the overly friendly ones. Everyone there had a reason to be there, a story, and I was very curious wondering about each one. Some were obviously just starting out and alot were starting over. Either way, I have to wonder how we all got in that room.
The most curious of characters though, was the leader of the seminar, a guy named Josh. He, I am sure, has some good stories of his life's path, and if time had permitted, he would be the one to go and have a beer with and find out. He gave us hints to his story, mentioning growing up in the "hood", references to the South, his slight drawl. Josh was the perfect example of the saying "don't judge a book by it's cover." Now I try my hardest not to judge people, I think it is a waste of time, and usually inaccurate and WAY too easy. You need to invest some time and effort into getting to know someone. Judging is easy, knowing is harder. Anyway, Josh was over two hours late in getting our first day going because of "technical difficulties" or in other words he didn't have the right cord and had to go out and find it. Now at first, I admit, I thought this guy did not know what he was doing, didn't care and was completely unprepared. It didn't help that his outward appearance was a pretty good resemblance to Eminem, complete with tribal tattoos and a cap on backwards, pushed up forward. Now, I like Eminem and I have bodyart myself, but the combination of the image of disorganization and his outward look, led me to judge (sorry). I have a suspicion though, that he might do some of it on purpose, to maybe teach this very same lesson. And believe me, it is a good one. I have blonde hair, boobs, and my name is Portia. I get judged before I even say a word all the time. I got at least one car joke this weekend from a guy and I have heard them all.
Once Josh, the badass looking leader of our group started to speak, my opinion immediately changed. It wasn't the information he presented that really made an impact, although I did learn from him and wished I could have talked to him more about some of his training method and ideas regarding nutrition, but his passion that really made an impression. It was obvious that he loves what he does for a living. To feel the energy that comes from a person like that is contagious, or at least envied by those who see it and feel it. That is what will make someone want to be better, no matter what it might be in.
I liked Josh's take on training. He definitely has a bit of a philosopher in him. It really isn't about lifting weights or losing weight or preventing disease. It's about making life better for someone. To make LIVING better. That's huge.
So thank you to Josh and to all the other "strangers" in that room this weekend. May we all go out and make life better for people, including ourselves.
Peace :)
Portia
p.s. I am working on an Olympic playlist for this week... a challenge but should be good. I haven't worked out in two days and I'm going a little nuts
It was interesting, to say the least, to be trapped in a modifyed raquetball court, at a circa 1987 gym in Rosemont for three days with about 30 strangers. I felt like I was in a movie at times, with each of the many characters emerging through out the days. The loud, talkative, no-it-all guy, the earthy, new wavy woman who liked to ask questions alot of the time just to ask, the super nervous, anxious test-takers. The quiet ones, the funny ones, the intimidating ones, the overly friendly ones. Everyone there had a reason to be there, a story, and I was very curious wondering about each one. Some were obviously just starting out and alot were starting over. Either way, I have to wonder how we all got in that room.
The most curious of characters though, was the leader of the seminar, a guy named Josh. He, I am sure, has some good stories of his life's path, and if time had permitted, he would be the one to go and have a beer with and find out. He gave us hints to his story, mentioning growing up in the "hood", references to the South, his slight drawl. Josh was the perfect example of the saying "don't judge a book by it's cover." Now I try my hardest not to judge people, I think it is a waste of time, and usually inaccurate and WAY too easy. You need to invest some time and effort into getting to know someone. Judging is easy, knowing is harder. Anyway, Josh was over two hours late in getting our first day going because of "technical difficulties" or in other words he didn't have the right cord and had to go out and find it. Now at first, I admit, I thought this guy did not know what he was doing, didn't care and was completely unprepared. It didn't help that his outward appearance was a pretty good resemblance to Eminem, complete with tribal tattoos and a cap on backwards, pushed up forward. Now, I like Eminem and I have bodyart myself, but the combination of the image of disorganization and his outward look, led me to judge (sorry). I have a suspicion though, that he might do some of it on purpose, to maybe teach this very same lesson. And believe me, it is a good one. I have blonde hair, boobs, and my name is Portia. I get judged before I even say a word all the time. I got at least one car joke this weekend from a guy and I have heard them all.
Once Josh, the badass looking leader of our group started to speak, my opinion immediately changed. It wasn't the information he presented that really made an impact, although I did learn from him and wished I could have talked to him more about some of his training method and ideas regarding nutrition, but his passion that really made an impression. It was obvious that he loves what he does for a living. To feel the energy that comes from a person like that is contagious, or at least envied by those who see it and feel it. That is what will make someone want to be better, no matter what it might be in.
I liked Josh's take on training. He definitely has a bit of a philosopher in him. It really isn't about lifting weights or losing weight or preventing disease. It's about making life better for someone. To make LIVING better. That's huge.
So thank you to Josh and to all the other "strangers" in that room this weekend. May we all go out and make life better for people, including ourselves.
Peace :)
Portia
p.s. I am working on an Olympic playlist for this week... a challenge but should be good. I haven't worked out in two days and I'm going a little nuts
Thursday, February 4, 2010
OPRAH
I am so excited!!!! A generous student of mine, who works for Harpo Studio here in Chicago, offered me and a guest tickets to the Oprah Winfrey show, tomorrow Feb.5th. Why tomorrow you ask?
BECAUSE P!NK IS PERFORMING LIVE ON HER SHOW!!! WOO HOO!!!
I often use P!nk's music in class because one, it is motivating, and two, I love P!nk. I think she is extremely talented, much more than a pop star (you should listen to her less popular stuff) and I love her edge. Beautiful, sexy, feminine, and STRONG.
So look for me in the audience. If I get a chance I am going to ask her to join my class on Saturday. Think she could make it through? ;)
Portia
BECAUSE P!NK IS PERFORMING LIVE ON HER SHOW!!! WOO HOO!!!
I often use P!nk's music in class because one, it is motivating, and two, I love P!nk. I think she is extremely talented, much more than a pop star (you should listen to her less popular stuff) and I love her edge. Beautiful, sexy, feminine, and STRONG.
So look for me in the audience. If I get a chance I am going to ask her to join my class on Saturday. Think she could make it through? ;)
Portia
Wednesday, February 3, 2010
Are you in the mood?
I was brainstorming a playlist this week, wanted to do something different than last year's "love spin" (I'll use that next week) and thought what about songs that are about... you know...let's just say I titled it "Getting Busy" and there are a couple of songs I would not allow on my kids iPod. But it got me thinking about the correlation of physical fitness and intimate fitness, for lack of a better term. I had a little casual conversation with one of the elite trainers at FFC a few weeks ago, yes us chicks DO talk about that stuff, so I asked her for more information.
Now there is the obvious connection that if you move more, maybe lose some weight, you feel better and look better. That in turn makes you feel more attractive. Bringing "sexy back" if you know what I mean. But there are actually things going on with hormones too. Tess, the ever qualified trainer at the gym, told me that yes there is a correlation with intense training and increased sex drive. Testosterone is key for both men AND women to have a healthy libido. More lean muscle mass means more testosterone, especially in men. And more testosterone has been shown to reduce depression and chronic fatigue, which both would obstruct a good sex life. But ladies as we all know, if you're feeling like you look good, you're feeling good.
So keep on working hard! Build those muscles, get stronger. Feel those endorphins let loose in your brain when you are going hard...feels very similar to....
wait a minute I was distracted! So here it is, this week's new playlist. Listen to it alone or with a Valentine:)
Getting Busy (short version 47.8 minutes, really shorter since I skipped half of track number 7)
1.Get it On- The Power Station (warm up)
2.I Kissed a Girl- Katy Perry (run)
3.Gett Off- Prince (climb)
4.I Want You to Want Me- Cheap Trick (run)
5.Let's Go All the Way- Sly Fox (climb)
6.O.P.P.- Naughty by Nature (run)
7.I Want Your Sex- George Michael (climb)
8.Ooh Ahh...Just a Little Bit- Gina G. (run with jumps)
9.It Wasn't Me- Shaggy (climb)
10.Untouched- The Veronicas (run with resistance)
11. I Touch Myself- Divinyls (cool down)
*blush*
Till next time,
Portia
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