A Letter from Jo

Dear FHR Spin Blog readers,
I am writing to let you know that, for the next month, I will be on sabbatical from writing this blog... You may have noticed that postings have dwindled quite a bit and, aside from schedule changes, I will be taking a break.
I am happy to report that this needed hiatus is because I am preparing to deliver a paper at the PSi conference that's happening at the beginning of next month.
I'll be returning from NY just in time for the final weigh in and measure of the 12-week challenge - and I am anxious to learn who will win!
Please continue to check here for schedule changes, as they become available...and look for my return to a more robust writing practice sometime around Thanksgiving!
Best,
Jo

Schedule Changes WE 10.20.07

Date @ Time - Instructor
Sat 10.13 @ 9:00 am – Carol
Thu 10.18 @ 5:45 am – Wendy

ULTIMATE 12 WEEKER SHOWDOWN!!!

Calling
ALL FORMER 12-WEEK BODY CHALLENGERS
to participate in their next
GROUP CHALLENGE
Saturday 10/20
10:15 a.m.

Have you got fond memories of the 12-week challenge boot camp?

Do you wax poetic about struggling through the bi-weekly mini-challenges?

Then you won't want to miss this opportunity!!!

This season's Green and Yellow teams want YOU to participate in the “ultimate showdown” current challengers vs. all veterns.

SIGN UP TODAY!

Contact either Jody or Alisa by next Friday 10/19.
Feel free to catuch us after a class or email Alisa

We know you have something to prove,
or maybe just are in need of a good time!

Schedule Changes WE 09.29.07

Date @ Time - Instructor
Tue 09.25 @ 5:45 pm – Carol

Hip! Hip! Hooooorrrrraaaaay!!!

Welcome back Nicole!

"RECRUIT THE GLUTES"

Tonight, as we were climbing a massive hill, Missy said "Recruit the glutes!" which, aside from sounding really great, it was an awesome command!

Then... she reminded us that

"Muscle takes up only 1/5 the space as fat."

cool.

Recipe Swap...

Okay, 12-Weekers, here's a great opportunity for you to share some healthy food options... Your coaches have been stressing the need to EAT! And you're probably looking for some alternatives to the healthy choices you already make. Post your tried and true options for snacks, well-rounded meals, flavorful dishes and simple, worthwhile desserts. Of course the conversation is open to everyone - maybe some folks who've been through challenges in the past will contribute too!

In that spirit, here is a recipe from Jody that she shared with her GREEN TEAM during the last challenge... Jody usually cooks by eye and hand, so to speak, she said it was Nicole who figured the proportions (through observation) and caloric portions (through calculation). GO NICOLE!!

Jody's Meatballs
Calories: ~301 calories (without rice or noodles)
Serving size: 3 meatballs
1.25 lbs Jeannie O Ground Turkey (Lean – 7%)
1 can 15oz diced tomatoes
¾ C Progresso Italian Style Bread Crumbs
1 Large Egg White1
½ T Lea & Perrins Worcestershire Sauce
2 Large Zucchini - (Grate approx. 1½ cups). Slice the the rest of the zucchini, set aside.
½ Large white onion (approx ¾ cup) – medium dice

Heat a large saucepan (with a lid). Spray liberally with olive oil.
In a large bowl, combine turkey, grated zucchini, bread crumbs, egg white, Worcestershire sauce, and 1/2 the diced tomatoes.
Divide into approx. nine (9) portions, and form into roundish patties.
In the saucepan, (Medium Heat) brown the meatballs on each size (a rich brown color).
Once browned, reduce heat to Low and add sliced zucchini, remaining diced tomatoes, 1 can of water, plus add salt and pepper to taste. (Jody was generous with the pepper.)
Increase heat to Medium, gently turn contents of pan to coat with sauce.
Reduce to Low Heat. Cook until veggies are soft.
Serve over steamed rice or noodles.

Schedule News!

A new class has been added to the regular schedule of classes!
Sherrie Medina is now offering a 9am class on Saturdays. This means the return of two hour rides, for those of you are fond of them!
also....
Wednesday morning classes have resumed!
You can now get a spin in at 5:45 am on Wednesdays again!

That's Foothills for you --- making it easy to get your exercise!

"...and they're off!"

Today marks the end of the first week in this year's BEAT THE EAT 12-Week Challenge! Congratulations to everyone who has made the committment... the best is yet to come!
After this morning's meeting, you all know which team you're on... and what color socks to start sporting to spin class ;-) You also found out about the FHR blog. Now is the time to put it to use...

• Tracking your weekly weigh-in numbers
  (are you brave enough to post numbers?)
• Coordinating group work outs
  (think "running at 6am")
• Exchanging healthy recipes
  (can you spell t-u-r-k-e-y-m-e-a-t-b-a-l-l-s?)
• Sharing good news about your progress
  (a great way to get some support!)

Please drop a comment to suggest other ways you might find this space useful as you begin this next phase of your fitness development!

BEAT THE EAT MEET!

All folks who are participating in the BEAT THE EAT 12-week challenge are asked to attend an important meeting:

SATURDAY

SEPTEMBER 1

10:45 AM.

During the meeting you'll be assigned a team, get acquainted with your fellow team mates and receive important information about the challenge! DON'T MISS IT!!!

(Okay... if you absolutely must miss the meeting, contact Alisa and give her the details: alisa@foothillsrevolution.com.)

GO 12-WEEKERS!!

Schedule Changes WE 09.06.07

Date @ Time - Instructor
Sat 09.01 @ 7:45 am – Dawn

Labor Day
SUPER SPIN!
9 to 10:30 am
taught by Alisa
There is no sign up sheet for this 90-Minute ride - so get there early!!!

ALL regularly scheduled classes are cancelled on Labor Day, Monday, September 3.

Schedule Changes WE 08.25.07

Date @ Time - Instructor
Fri 08.17 @ 9:15 am – Holly
Sat 08.18 @ 7:45 am – Dawn
Wedn 08.22 @ 5:45 pm – Carol

FHR PROFILE: Margene C.

Margene, a self-proclaimed "data freak" knows EXACTLY the date when she started spinning at Foothills Revolution: June 4th, 2005. Since then she hasn't slowed down one bit!
Margene sees spinning as the third stage of her four phase plan.
She started lifting weights in January of 2004 . "Daniel" (her trainer) "started from ZERO with me" she said. "We work 45 minutes to an hour three times a week. He's really good at mixing it up!" At that time she was also walking on the treadmill with her friend.
In April they took to Piestewa Peak with a friend and realized that she wasn't working very hard on that tread mill, and entered Phase Two. When she started hiking PP it took her 35 to 40 minutes to get to the top. Now, she has shaved a full 15 minutes off that measure.
Today, Margene is in Phase Four - she credits the first 12-week body challenge and the TRY training they provided at Foothills with really taking her to the next level. Now she is a serious competitor having completed five triathlons.
Her favorite piece of gear? The Heart Rate Monitor. It provides her with the incentive she needs to keep going and, of course, it appeals to the data freak in her... It lets her set goals and see just how hard she's actually working. Without looking it up, she told me that she burned 1741 calories during her recent 1/2 marathon in San Francisco.
Her second-favorite piece of gear? Her Road ID. "I'll never be a Jane Doe" she said. Lets hope she never needs that bracelet for more than reassurance!!
Other essentials that make her efforts safe and easy include good shoes and Desoto shorts "the ones with innards" because they just mean "less nonsense" when you're on the trail!
About FHR, Margene says "Foothills is extremely influential in my fitness development. Without Foothills I'd have never done a Tri and now I've done FIVE!" Margene - it cuts both ways. You are inspiration to this rider, at the very least.

Schedule Changes WE 08.11.07

Date @ Time - Instructor
Sat 08.04 @ 7:45 am – Jody
Tue 08.07 @ 5:45 pm – Missy
Wed 08.08 @ 5:45 pm – Wendy
Thu 08.09 @ 5:45 pm – Holly
Sat 08.11 @ 7:45 am – Missy


Note: 5:45 AM Wednesday classes are cancelled until August 29.

TOOT! TOOT!

Did you participate in last year's TRI training at FHR?

Did you finish the Desert Grande Triathlon as a result?

Did the experience inspire, encourage or otherwise compel you to even greater accomplishments?

It's time to blow your horn and tell us all about it!!

space
When 500M of swimming, followed by 17K of biking and 5K of running seems "doable" an entire world of athletic possibilities opens up. That's why many of last year's FHR TRYathletes have moved on to even more difficult challenges - and met them with aplomb!

Now its time to share those stories - very publicly - to get the kudos you deserve and inspire other (maybe tentative) first timers.

Leave a comment!!! Tell us all about it!!!

Here's a pic of last year's FHR contingent!!
What a crew!

I wonder if Alberto spins?

Alberto Contador won the Tour de France by less than 25 seconds today. The third place rider was behind him by just over a half a minute. Now, THAT is a tight race!

2 FHR Programs: SIGN UP NOW!

Sign up for two Foothills programs is now open!

Tri The Revolution:
Train for the 16th Annual Desert Grande Triathlon under the guidance of the FHR instructors who are, themselves, Ironman Finishers! This 12 week program is designed for the “newcomer” to the sport of triathlon although seasoned tri-athletes are more than welcomed too. This is a very USER FRIENDLY triathlon that meets on November 3 and is made up of a 400 meter POOL swim; 10.2 mile bike and 3.0 mile run. The FHR training program includes a bi-weekly (that's once every two weeks) coaching session in one or more of the three sports. $100.00 fee.
MANDATORY FIRST TIME MEETING August 11th, 9:15 am at FHR.

BEAT THE EAT:
The next 12-Week Body Challenge begins on Saturday, August 25th and sign up for the LIMITED SPACES begins on Saturday, July 28. Get moving and get yourself in the best shape of your life. This is a 12 week program where participants are coached and held accountable to increasing their fitness level. Let our qualified staff of certified personal trainers and group fitness instructors will show you the way a healthier lifestyle and a more fit body. All participants will be tested on seven aspects of fitness at the beginning and the end of the 12 weeks: blood pressure, resting heart rate, flexibility, body composition, body measurements, body weight and cardiovascular testing. The person who increases their overall fitness by the greatest percentage wins the grand prize!!

Schedule Changes through July 30

Date @ Time - Instructor
Tue 07.24 @ 5:45 pm – Itamar
Wed 07.25 @ 9:15 am – Carol
Wed 07.25 @ 5:45 pm – Dawn
Thu 07.26 @ 5:45 pm – Carol
Sat 07.28 @ 7:45 am – Erin
Mon 07.30 @ 5:45 am – Dawn
Mon 07.30 @ 5:45 pm – Sherri

Note: 5:45 AM Wednesday classes are cancelled until August 29.

Have a heart and monitor it!

Last night I burned 712 calories in Carol's class. Not bad!
I've really missed having this data at hand... or wrist, as the case may be. You see, the battery in my heart rate monitor died about a month ago and, since its a Polar brand monitor, I had to ship it to California to have the batteries replaced. Money and time well spent!

I was, seriously, lost without my HRM this past month. But, before I had one I was a little lost about what HRMs did, how they did it and why I would want one. Now I know how and why my HRM improves my workouts. It provides me with a measurable incentive (712 calories burned) which, in turn, moves me closer to my personal fitness goals. It also helps me regulate the intensity of my workouts, maximizing my efficiency by preventing over- and under-training. In other words, I can accurately measure when I move from aerobic to anaerobic effort and do so deliberately.

Heart rate monitors usually consist of two devices - a transmitter and a reciever. Transmitters are sensors situated over your pulse, most transmitters are embedded in a strap that you wear around your chest, just under the pectoral muscles. The second part of the monitor is the receiver which displays the information on a wrist watch. There are a few models that house the transmitter and receiver in a glove. I can imagine feeling like a mid-80s rock star wearing this little number, but I can't imagine gripping (ever so lightly) the handlebars of a bike with that glove on my hand.

In 1977, Polar made the first EKG-accurate, wireless heart rate monitor for use in training the Finnish National Cross Country Ski Team. It wasn't long before the device became a very useul tool for atheletes training in many sports. While Polar remains a very popular brand, ranking highest in reviews for value and overall performance, there are many manufactures and applications for these handy devices.

You can purchase monitors that cost anywhere from $49 to well over $300. There are models designed for runners, cyclists, swimmers and folks in cardio rehabilitation. You can get ones that include GPS features to tell you EXACTLY where you are and how you got there. You can download data to your computer from some models and still others that actually talk back to you during your workout. I can just imagine it might say something like: "Your heat rate is only 132 beats per minute - get moving!" While I don't know of any heart rate monitors that will make your coffee, I wouldn't be surprised if there wasn't one in R&D.

With so many options on the market, it can be a little confusing. So, what I've done here is describe some of the things I like about my heart rate monitor. I would be very interested to hear from other spinners about how your monitors work for you...please, comment on this post with your experiences. If you don't own a monitor and you have specific questions - please ask. Our instructors read this blog and will respond!

I opted for a Polar HRM. It's not a very fancy model but it does have a few extra bells and whistles that provide me with some excellent feedback that has helped shape how I work out. I spent about $100 when I bought my HRM, two years ago.

Like most models, my HRM is water proof and works when I swim. It has a back-light which means I can run in the dark (or spin in a room with no lights) and still be able to read my display. While I'm working out I can monitor the time, the number of calories I'm buring or the duration of my exercise session. One of the nice things about my monitor is that I can store my workout information for future reference. So, the information stored for last night's ride shows that I exercised for 1 hour, 6 minutes and 12 seconds; I averaged a heart rate of 146 beats per minute; burned 712 calories; and spent 45 minutes and 58 seconds in my "zone". My zone is determined by data that I program into the device including my weight, age and exercise level. While I wouldn't dream of sharing my monitor with anyone, it can be programmed to record information from two different users.

Another nice feature of my monitor is that it is "coded." That means my receiver is programmed to pick up only my heart rate. Sometimes a monitor will register the heart rates of people near you while you are exercising. It can be very confusing and dangerous when this happens. Imagine, you're at a perceived exhertion rate of 80% but your monitors says you're heart is beating 80 times a minute... either you're VERY FIT or your running next to someone who is standing still...

Follow this link to a great review of the reviews of heart rate monitors.
Follow this link for a really comprehensive collection of monitors for sale.
Follow this link for how a heart rate monitor can help you train for a triathlon.

Schedule Changes WE 07.24.07

Date @ Time - Instructor
Tue 07.17 @ 5:45 pm – Carol
Wed 07.18 @ 9:15 am – Renee
Wed 07.18 @ 5:45 pm – Wendy
Thu 07.19 @ 5:45 pm – Alisa or Sherrie
Sat 07.21 @ 7:45 am - David

Note: 5:45 AM Wednesday classes are cancelled until August 29.

Who is Johnny G?

Spinning is a relatively new development in fitness. The very romantic story goes that "Johnny G" Goldberg was training for a 3,100 mile ride across the US in 1987 and his wife was pregnant. Instead of riding on the rode for days at a time and leaving his expecting wife at home, he developed a stationary cycle and recreated the road in his living room.
Shortly afterward, he and his wife established a gym and started teaching the training technique to fellow cyclists. He used a lot of visualization in his teaching and, rumor has it, Johnny G actually taught classes by candle light!
The practice really took of in the mid-ninties and things started to get a little out of hand. Apparently, spin enthusiasts began integrating resistance work into the rides. Thank goodness the folks of Foothills Revolution didn't kin to the idea of having their clients do PUSH UPs on the bikes, during the rides.
Johnny G has a very interesting tie to Arizona... in 1988, as a direct consequence of training on his in-home cycle, he broke all the records for a 544-mile, non-stop race across the state. He completed the competition in 29 hours and 46 minutes, beating the previous record by more than four hours!
Today, nearly 2 million people have taken a spin class, that's double the number in 1998.

Schedule Changes WE 07.14.07

Date @ Time - Instructor
Fri 07.06 @ 9:15 am – Sherrie
Mon 07.09 @ 9:15 am – Wendy
Tue 07.10 @ 5:45 pm – Nicole
Thu 07.12 @ 5:45 pm – Holly

Current and Upcoming Programs

July Special: 30.4.30
That's right, $30 buys 30 days of unlimited spin throughout the month of July... if you're a first time spinner at FHR. There couldn't be a better time to encourage your friends and family to take up spinning.

Beat the Eat: August 25
Sign up for this next 12-week challenge begins July 28th. Get into shape before the holiday parties begin, let FHR help you do it. Your registration includes fitness testing, weekly monitoring and special training programs designed to help you attain your personal fitness goals. What have you got to loose?

Tri The Revolution: August 11
Always wanted to do a triathlon? Let the FHR team help you train for the 16th Annual Desert Grande on November 3. This bi-weekly program provides coaching to help you develop your swimming, running and, of course, cycling goals in time to compete in your first (or second, or twentieth) triathlon. Are you up for the challenge?

Climbing With a Head Wind

Both Renee Morris and Sherrie Medina have debuted as our new substitute spin instructors at Foothills. I was unable to be there for Renee's ride on Wednesday morning but from all that I hear it went very well! I'm sorry I missed it!

I did, however, go on Thursday when Sherrie taught the first half of Jody's 5:45 pm class. She rode us through a nice range of drills from climbing with a headwind to rolling hills with some speed and a nice spin downhill after a very steep climb. It was 30 minutes well spent!

I asked Sherrie about how she developed the ride. "I started with the music" she said, finding, what she called, “hard working music" that provided the perfect down beat for a serious climb. Then she plotted out the drills that she knew she wanted to use.

Beyond the obvious physical test of being conversational during a strenuous workout, Sherrie told me the biggest personal challenge she faced was overcoming her shyness. She said that while she is accustomed to exercising her body, its her public speaking that doesn't get much of a work out. Participating the Foothills 12-week challenges really informed how Sherrie approaches teaching spin. She set the goal figuring out how to do it and moves toward that goal, steadily and without looking back.

After we talked for a while Sherrie started to imagine different modes of delivering rides, as a teacher. “I always thought it would be cool,” she said, “to video tape a road ride from the perspective of the rider then project that on a screen as I taught the profile in the spin class.” Multi-media rides? You know I like that idea!

Listening Post

You're sitting in your car, listening to your favorite CD or your jogging on the canal to the rhythm of a favorite song. You think to yourself -- that would be a great song for spinning!

Don't keep it to yourself! Let the instructors at Foothills know...

What songs would you like to hear? How do you imagine they might be used? A perfect fit for the warm up? a steep climb? during speed work? while we stretch?

No promise that you'll hear the song next time you ride, but you might be surprised. AND, it will give the instructors some information about their rider's listening trends.

You can comment here, on the blog, or send Jo and email. She'll compile a list and get it to the instructors.

Thanks for contributing to the conversation!

And, did you know there's an entire cottage industry of making music for exercising purposes? Follow this link to find out more.

Here are a couple other links you might find interesting, too.
An extensive archive of play lists
Royalty Free Music

Schedule Changes WE 06.28.07

Date @ Time - Instructor
Wed 06.20 @ 9:15 am - Carol
Wed 06.20 @ 5:45 pm - Carol
Thu 06.21 @ 5:45 pm - Holly
Sat 06.23 @ 7:45 am - Erin
Tue 06.26 @ 5:45 pm - Alisa
Wed 06.27 @ 9:15 am - Carol
Thu 06.28 @ 5:45 am - Wendy
Thu 06.28 @ 5:45 pm - Itamar

Blogging 101

A blog (short for 'web log') is a website where entries are written in chronological order but displayed in reverse chronological order. Blogs can be formal or less so, written about opinions or experience. They are frequently dedicated to one particular interest - there are travel blogs, political blogs, food blogs, health blogs, and, yes, fitness blogs.
One of the key features of blogging is the interactive capacity of the site; readers can very easily write comments to the blogger and each other. Blogs can be virtual communities made up of people who never meet or they can be places where people who know each other extend their acquaintances through on line writing.
If you read something here that sparks your interest or reminds you of something you'd like to share with other readers you can leave a comment. It's very easy to comment. Here's how:

• Scroll down to the bottom of this post. You'll see a string of text that identifies who wrote the posting (Jo) and when. To the right you'll see the word "comment" with a pencil icon next to it. CLICK on the word "comment". (If you want to keep this page open as you complete these steps, RIGHT CLICK on "comment" and drag the cursor over "open in new page" from the drop down menu.)


• A page with two columns will open. On the left are all the comments that have already been posted. On the right you'll see the words "Leave Your Comment" above a white input box.


• Type your comment in the white box.


• Next you must "choose an identity" and, for the purpose of posting to the blog, you have three choices. Log in if you have a blogger account. If you don't have one or don't know what that means you may choose to remain anonymous or click on "other" to enter your name. Unless you want to remain anonymous, the best choice is to click on "other" and then fill in your name and, if you have one, your website address (this information is optional).


• Then click on "Preview" if you want to read your comment as it will appear to other blog vistors.


• Finally, click on "Publish your comment" and it will be sent to the list moderator for approval. Jo moderates this list, she is the judge and jury when it comes to what gets posted.
  
  A note from Jo about moderation: I am a liberal moderator (doesn't that seem a little ironic? a liberal moderator... ) I will approve almost anything and wouldn't dream of editing your comments before publishing them. I just need to filter spam and other inappropriate material that might be sent as comments to the blog. Its a tough job, but someone's got to do it - right? Right.
  


• Once you've left your message click on "Foothills Revolution Spin" at the top of the left hand column to go back to the blog and continue reading.

Its that simple.

Go to blogger.com to look at a seemingly endless number of blog examples and read more on Wikipedia about the history of blogging, current trends and an extensive list of on line references.

Schedule Changes WE 06.16.07

Date @ Time - Instructor
Sat 06.09 @ 7:45 am - Missy
Mon 06.11 @ 9:15 am - Missy
Tue 06.12 @ 5:45 pm - Wendy
Thu 06.14 @ 5:45 pm - Holly
Sat 06.16 @ 7:45 am - Missy

Why water?

"Water, water everywhere and all the boards did shrink. Water, water everywhere and not a drop to drink."

When I was in the 9th grade Dr. Woodruff made us memorize The Rhyme of the Ancient Mariner. I think of this phrase during spin class, as I reach for my water bottle and watch the sweat drip from my wrist.

It seems I loose the water as fast as I drink it!

What happens to the water we drink while exercising? According to Jody "it goes straight to your muscles." But how does that work? Why does it make us feel better? I set about to find out and this is what I learned.

The American College of Sports Medicine took a position on how to hydrate during exercise. they recommend that we drink AT LEAST the same amount of water that we loose from sweating during exercise. I drink a full liter.

We loose plasma in our perspiration which means fewer red blood cells are reaching our muscles. Since red blood cells carry the oxygen in our blood, fewer of them can only mean one thing: less oxygen to our muscles. The result? Fatigue. The sooner water is absorbed into the blood stream, through the small intestines, the sooner we replenish the oxygen to our muscles spelling r-e-l-i-e-f. So, it makes sense that the ACSM recommends exercising (and hydrating) on an empty stomach - it speeds the absorption rate.

The ACSM also recommends drinking 16 ounces of water two hours prior to vigorous exercise. One hour prior isn't too late. You might have to pee in the middle of your ride, but better a full bladder than a cramped calf muscle or hamstring. Right? Right.

This is a fairly rudimentary understanding of a very complex set of chemical and mechanical processes. If you want to know more about hydration practices, I suggest you check out the following links that offer a variety of interesting contexts for the question:

Montana State University Sports Nutrition

Healthtouch On Line

NSW Institute of Sport

Ironman Power

Lead Seeking

What makes your spin practice unique? How long have you been doing it? Do you remember your first ride? How does spin fit into your other fitness practices? What changed in your other activities after you started to spin? If you'd like to share your answers to these questions and more, contact Jo Novelli at fhr.spin@gmail.com, she wants to hear from you.

Too modest to talk about yourself but think you have some good material for the blog? Go ahead, post a comment or drop Jo a line fhr.spin@gmail.com. She is always looking for leads.