SPIN CLASS- Cardio workouts, How to take a spin class

SPINNING-  What is it?

There are many kinds of cardio, but for me, I truly believe spinning is the most fun and safest way to burn calories.  This past week I returned to teaching spin class after a year long hiatus, boy did I miss it!  But, what I was reminded of, was that people are simply afraid of spinning.

I would like to dispell some of these horror stories, in hopes it will bring you to a bike at your local gym soon!

1.  It is too hard-  unless you can't ride a bike, I don't see how it is too hard.  Like anything, practice makes perfect.  Attend your first class, and sit in the back corner.  Go easy.  I always say to newcomers "It takes 3 classes to get use to it."
2.  It hurts-  Yes, I am not going to lie, your bottom will hurt,  I suggest bringing a bike seat cover that you can easily get at Walmart or Target, $10 for piece of mind and is more sanitary :)
3.  I don't know what to do-  Well, my friends.. I never understand why when it is someones first class, they show up, RIGHT when the class starts.  I would highly suggest arriving 10 minutes early.  Normally, you will have a kind instructor like myself, who will take the time to help you set up your bike.  This will make the experience much better!   Here are some good pointers for setting up your bike.

1. Set the seat height at a level you think might be about right.  I always have the seat hit my HIP bone.   Next sit on the saddle, placing the balls of your feet on the pedals.
   Push down on one pedal, stopping it at the bottom of the pedal stroke, where your foot is at its furthest point from your body. Your leg should be almost fully extended, but with a slight bend in the knee, and your hips should not rock as you pedal.
2. Once you get the seat about right, place your pedals in the horizontal position (parallel to the ground) and look down to see how your knee is lining up with your pedal: a plumb line hanging from the bottom of your forward knee cap should align with the center of the pedal.
3. Adjust the seat forward or backward accordingly, and remember that you may now need to raise or lower the seat slightly since the seat's fore-aft position affects your reach to the pedals.  If you are taller than 5'7" than have the seat pushed toward the back, and if you are shorter move the seat forward.
4. Now sit on the bike and see how your hands feel on the handlebars. About 40% of your weight should be resting on the handlebars while about 60% should be on your saddle. If you have too much weight up front, raise the handlebars; if you have too much weight on the seat, lower the handlebars.
5. Be sure both legs still have a slight bend in the knee at maximum extension. Most of us have one leg that's shorter than the other!
6. This is just a rough starting point. Do what feels most comfortable to you.
   If your back bothers you, try raising the handlebars higher.
7. Bring a pen and some paper with you to write down the best settings once you've dialed them in as best you can. That will save you time and energy in the future.
8. Don't be afraid to ask for help. :)
9. Bring water and a towel also!

Danielle teaches spin at Golds Gym North Charlotte, on Monday and Wednesday nights.

Why do we get sick when the weather changes?!?/sick/common cold/weather changes

Why do you get sick when the weather changes?  It always seems to happen every time the seasons change and there seems to be nothing we can do about it.  We comply to the fact that when this happens, it is a natural part of life and that is the way it is.  Millions of people have to use there “sick” days for actually being sick instead of going on vacation or taking a “me” day for the heck of it.  Employers lose millions of dollars in lost time and productivity ever day.  Most people don’t ever stop to think why this happens much less what we can do to prevent it.
So what does happen you ask? It can all be related to a simple thing that we all have in our daily routines…..STRESS.  We don’t eat right, we love fast food, we work too many hours, worry about what our boss thinks of us, what deadlines need to be met, we have to pick up the kids after school, we don’t see our significant others enough, we don’t sleep enough, exercise enough, and on and on and on.  It is the American way.  We need everything done yesterday and done right!
Our bodies can only handle so much Stress before we start to break down and show the wears and tears in the form of gaining a little extra weight, having trouble sleeping, headaches, slight nausea, irritability, lack of concentration to only name a few.  This is what we do to ourselves INTERNALLY.  Most people do not pay attention to the weather and its affects on the human body and are more concerned with their weekend plans and if they could be ruined.  We forget that Millions of humans over the centuries have died from being too cold or too hot.  When the seasons change as well as our environment around us does, our bodies begin to go through a process that requires us to adapt to those changes.  We start to get allergies, colds, fevers, etc because our body becomes so overloaded with everything, it breaks down to a point that being sick can take up to a few weeks or a month to fully run its course before our bodies can return to a state of normalcy.
You are probably saying to yourself, well Danielle, I can’t get rid of my kids or spouse or even my job can I?   So, I guess I have to deal with getting sick a couple of times a year then.  This is not the case.  There are various forms of treatment on a regular basis that could be beneficial to you as well as time saving in the long run. 

• Chiropractic deals with balancing the body’s nervous system that relays all the messages from the brain to the rest of the body as well as our immune system.  Having a balanced nervous system allows us to cope with our Stressors easier as well as everyday life.  
• Massage Therapy.  Besides the Stress relieving properties a good massage can give you, it also increases your circulation and lymphatic drainage to your entire body.  So, when you start to feel that sniffle or cough or twinge in the back of your throat, slow down, get relaxed, go for a treatment.  It could mean the difference between using your sick days to relax on a mini vacation or laying in bed for days in agony.
• Your diet.  
• Breakfast
  

  • Oatmeal (made with water) topped with mixed berries
  • Whole-grain toast
  • Orange juice
  • Hot decaffeinated tea

  Lunch
  

  • Chicken vegetable soup (or any non-dairy soup)
  • Tomato Juice
  • Mandarin orange sections
  • Mixed green salad
  • Hot decaffeinated tea

  Dinner
  

  • Chicken noodle soup (or any non-dairy soup)
  • Steamed mixed vegetables
  • Whole-wheat pasta with tomato sauce
  • Applesauce
  • Sliced Fruit
  • Hot decaffeinated tea

  (thanks to healthcastle.com)
  
  Of course, I am bias and also think eating amazing nutritional balanced food and vitamins from Isagenix will help keep your body alkaline and strong.  For information on that, just ask:)
  
  My personal sick remedies... I love Mucinex, Cold-EZZ, Thera Flu, and sleep!