Spin Class 11/30/11

Spin class tomorrow @ 6a.m. Hope to see you there! (Wed. 11/30/11)

Spin Class 11/30/11

Our next spin class is on 11/30/11 @ 6a.m.

I hope you had a wonderful Thanksgiving. The feast was a little to large. I overindulged! Not to mention the left over meals that just kept showing up. I am looking forward to getting out on the eating mode and back into the spinning mode. :) I am looking forward to seeing all of you on the 30th at 6 a.m.

Rec-Center Closed This Week

I just wanted to let you know that the Cottonwood Rec-Center is closed this week. Spinning With Kevin will start back up on November 30th at 6a.m. I hope all of you that ran in the Cottonwood Fit Kids Run yesterday had a GREAT time. I look forward to seeing you a week from Wednesday to hear how you did!!!

Have a wonderful Thanksgiving!!!

Spin Class

Just wanted to remind you to come out for spin class. I know the days are getting shorter and it is harder to get up in the dark but don't let that get your sin down!!! Class is on Wed. and Fri. from 6:00-7:00a.m.

The Price of Spinning is Down!

Just wanted to let you know that the price of spinning is down. It is now only $2 for Rec Center members. Come check it out. Your first spin class is free.

Make A Goal & Get Support!!!!

It is important that we make goals. Ask yourself, "Why am I taking this spinning class?" Some possible answers might be: I want to be more fit, I want to lose some weight, I want to build endurance, I want to build strength so I can ride my personal bike outside, I want to be more active, or I want to fave fun!

Each of us want to take part in spinning for different reasons. I would like to help you reach your goals. First, I need you to decide what your goal will be. Then I need you to let me know what your goal is. I can't help you if I don't know what it is. :)

You can let me know what your goal is by replying to this post in the comment box. Please just use your first name or nickname.

(Example: My goal is to lose 15lbs. --Kevbo OR I would like to build strength and fitness for my road riding.--Kevin OR Chicken Legs would like to build cardiovascular fitness.)

I have also created a Fitness Support Group page on Facebook. This is a Facebook group that is designed for us to help one another make healthy choices in our lives. I personally have a problem with overeating. I may ask others in the Facebook group for advice on how I can avoid eating so much. We might be able to give each other encouragement on keeping a workout schedule or finding a walking partner. The possibilities are endless.

This Fitness Support Facebook Group is not just for people that are going to spin classes. I would like our Fitness Support Group to be bigger than spinning. PLEASE check it out! If you would like to be part of this group; click "like" at the top of the page.

Heart Rate

Heart rate and heart rate monitoring are very important to fitness health and fitness through spinning. I am having a meeting on heart rates and and how we can use them to meet our fitness goals. I will be having a meeting after our next Spin class on the 13th of July. All are welcome to attend.

We will talk about the following:
Aerobic Base Building
Anaerobic Training
Heart Rate and Heart Rate Monitors
Energy Zones
Fitness Training Programs

The best way to monitor the intensity of your workout is through heart rate monitoring. This will ensure that you are getting the most out of your workout without overworking your heart, and that you are exercising in a way that will meet your personal goals.

The meeting will start at 7 a.m. on Wednesday, the 13th. I look forward to seeing you there.
Let's listen to our hearts!

First to Make it to 4 Classes

On the bottom of the class sign in sheets I had this statement, "First participants to come to 4 classes get a free Spinning With Kevin pass. You could use it yourself or give it to a friend." After looking at the sign in sheets for all the classes so far, the following spinners have won a free spin class.

Congratulations to:
Sonia
Vince
Deana
Denise
& Katherine

These five participants are the first to make it to four Spinning With Kevin classes.
Congratulations!!!

Spin Poster

This is a Spinning Poster that Denise Dix made for the Spinning With Kevin class. It will be posted outside the workout room entrance. Look for the poster next time you come to class.

Food For Thought

There are many benefits to spinning and exercise in general. (See Spinning With Kevin brochure in an earlier post for more information on this.)

After talking with many people, they tell me that they want to exercise to get into shape. This means different things to different people. I like to exercise to build strength and endurance, to feel better physically, and to feel better about myself. Part of doing this can include losing weight.

Losing weight really comes down to "calories in" and "calories out". "Calories in" is what we eat and "calories out" is the amount of calories our body consumes.

3,500 calories = 1 lb. of fat.

So what does this mean? It means that if you want to lose one pound of body fat you need to burn 3,500 EXTRA calories. "Extra" being the key word. We burn calories just being alive.

If you would like to know how many calories you need to maintain your current weight, Go to this link. This will give you a point of reference. This link will also give you suggestions on what you could do to help lose weight.

I am NOT suggesting that we all become calorie counters. I just want us all to get a basic understanding of how many calories we need to maintain and then decide what we want to do with that information. You can increase fitness by just exercising more. This could also help you lose weight. You could eat less calorie dense food and exercise more. This will result in a loss of body weight. Or, you could eat less calorie dense food and exercise a lot. This will generate the most weight loss.

Spinning is the first BIG step.

If you would like to talk more about calories and weight loss, let me know by commenting on this post. You can sign "anonymous" if you would like. Let me know what I can do to help you achieve your fitness goal.

Be patient! Weight loss is a slow process; commitment and consistency will prevail!

Extra Spin Class

I am covering for another spin instructor that is out of town. In addition to my regular class on Wed. and Fri. starting at 6a.m., I will be having spin class on Monday and Wednesday (13th & 15th) at 8:00p.m. I just wanted to put it out there if anyone was interested in going to an evening spin class. Hope you are having a good weekend!
Kevin

ONE WAY TO SAVE MONEY

One way to save money is to purchase a 10 class pass. This allows you to get 10 classes for the price of 9. Prices are as follows:

Members: $36
Non-members: $72

This 10 class pass is also faster when moving past the front desk. You hand the pass to the receptionist and he/she will just hole punch it and you can progress on to class. The pass can also be used for any of the blue classes offered at the rec center. See rec center schedule (posted below) for other class options.

Class On Friday

Spin class starts at 6a.m. tomorrow morning. I have a good spinning profile planned. Its a good idea to go for a walk today. Don't forget to bring a water bottle and a towel to class. See you there!

Cottonwood Rec-Center, Group Exercise Schedule

This is the Schedule for June 2011

Great 1st Class!!!

We had a great first class with 12 Spinners! I hope you enjoyed our first class for beginners. The next class is designed for both the beginner and experienced spinners. It will be on Friday at 6a.m.

DON'T forget to drink water today. You should drink 40 oz. of water from the time just before, during, and a short time after the ride. You need to rehydrate. It is also a good idea to try to go for a walk on Thursday. The evenings have been nice. :)

Also; Congratulations! goes to Matt and Vanessa!! They both won a free spin class pass. I did a drawing off of the sign-in sheet and Matt and Vanessa won a pass.

It is the day before Spin Class

Spinning with Kevin starts tomorrow at 6a.m. It is recommended that you drink 8oz. of water before the class. Bring a water bottle, a hand towel, and comfortable clothes. Get ready to have a great spinning experience!!! I will be giving away two more free spinning passes at the end of class. Do you feel lucky?

Free Spinning Pass

I have several FREE spinning passes to hand out. This is a $4 to $8 savings. I will be coming up with several ways to earn free passes.

Here is the first way:

The first person to comment on this or any of the Blog Posts, in this blog, (i.e. Get Blog Posts By Email, Brochure for Spin With Kevin, or Starting a Spin Class) will receive the first FREE spinning pass. Who will it be?

I recommend you put your email address in the gadget on the left so you will get a notice of FREE spinning passes in the future.

Bike Ride After Spin Class!

Get Blog Posts By Email

Click on the "Follow by Email" gadget on the left. Put in your email address, and you will be notified when a new post is made on this Blog. If you choose to do this, you will get a reminder about upcoming Spin classes and related Blog posts.

Brochure for Spin with Kevin

Starting a Spin Class

I will be starting a spin class at the Cottonwood Recreational Center. I am inviting all of you to attend. At present, I will be having two classes a week. Classes will be on Wednesday and Friday starting at 6am. This time slot was chosen so that participants can participate in a great spin class before going to work. Classes will be an hour long and will be designed for everyone form the beginner to the seasoned rider. YOU are in charge of the resistance so you control the workout. I will be there with you through every pedal stroke helping you to meet your personal goals. Our fist class starts on Wednesday the 8th of June at 6am.

I am looking forward to meeting you on the next cycling adventure.

Kevin