Spin Update

Now that school is back in session we are back to just one spin class on Monday, Wednesday, and Friday. Our spin classes start at 6am. Come on down and join the fun tomorrow.

Great Spin Class Today

We had a great spin class today. I will be there on Friday but I will be having a sub next week. My family and I will be going vacation in Tuscon. I will be back on Monday the 23rd. I will see you on Friday before we leave. Just keep spinning! Kevin

Spinning on the 4th of July?

The normal spin classes are cancelled on the 4th.  But, I am having a free spinning session from 8:30-9:30 on the 4th.  If you are interested come on down.  If we spin in the morning.... have an extra (vegan) hotdog that night! :)

New Spin Option

We now have another Spinning option.  For June and July we will be having spin classes at both 6am and 7am on Monday, Wednesday, and Friday.  You pick the time that works best for you.  Bonus for you die hard spinners,  If you would like to go to both spin classes you only pay for the first one!
See you there,
Kevin

Happy NEW YEAR!!

If you need help keeping those new year resolutions, come join my spin class. We are still spinning on Wednesdays and Fridays at 6a.m. This is a great time to spin and still make it to work on time. Hope you had a GREAT holiday. Hope to see you there.

FYI, I will be covering for Anita on Tuesday (1/3/11) her class starts at 8p.m. If you want a late workout come join us.

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.