Sunday, March 4, 2012

Weekend Update: Schwinn Cycling Certification


Let's break this up into Food & Fitness Sections.

Food:


A few of us went out for a friend's 21st birthday.

Nothing like a wonderful iPhone pic
Friday night, DH and I had Tilapia and sauteed Kale & Mushrooms 
(yes, the kale obsession continues).


Saturday night, I made Kale & White Bean Soup and I added Red Potatoes.

(Red Potatoes, Kale, 1 can of Diced Tomatoes, 1/2 Chopped Onion, 1 can White Beans, 1 package Trader Joe's Low Sodium Vegetable Broth)
Sunday morning I made Banana Pancakes!

(1 Cup WW Pancake Mix, 1 Banana, 1 Cup Unsweetened Soy Milk)


Fitness:


Then Saturday I took part in an 8 hour Schwinn Cycling Certification Workshop. I have been teaching cycle classes for over 3 years, but we got a great deal for this workshop and it never hurts to have more continuing education.

Source

What did I learn?
Well, I learned that 'jumps' are 'illegal.' I didn't do them for the first 2 years of teaching because I was never a fan of them. But, then I kept getting requests for them, so I added some to my routines.

Needless to say, I will discontinue using them now. The instructor did say that if we give them proper time (at least 8 seconds?) we can incorporate them. Today I used them in one song by having them do a standing climb for at least 16 counts and then down for 16 counts. I felt like it was plenty of time to be safe and would not technically be consider 'jumps' because it allowed proper time for them to adjust and help protect their knees.

I taught my Cycle and Sculpt Class today and here are the songs and the routine:


If you can't see whether it is a Surge (S) or a Hill (H), it is:

Warm Up
Hill
Surge
Surge
Hill
Hill
Surge
Hill
Surge
Surge
Hill
Surge
Hill

The rest of the class is spent doing ab work and a cool down.

After teaching Cycle, I taught Totally Fit and we spent the class doing step and sculpting.
Here are the step combinations I used today: (I use Turnstep for most of my choreography)

Combination #1:
1 Basic
1 V-Step
1 Revolving Door
4 Stomps
1 Triple Knee

Combination #2:
2 V-Steps
1 Split Basic
2 Travel Abducts
1 Triple Knee

Combination #3:
1 Revolving Door
8 Fast Taps
1 Split Basic
1 Rocking Horse

Combination #4:
2 Traveling Glute Lifts
2 Jog Ups
2 I-Steps

I teach each combination starting on the right leg lead, then the left lead, then we put it together. After we learn each combination, we put them all together.

For example, we do combination #1 right, then left, then together. After we learn combination #2 right and left leads, we do combination #1 and #2 back to back without stopping. Therefore, at the end of class we are able to do all 4 combinations right and left leads, back to back without stopping.

This is why it's really important to have "self-reversing" combinations (they switch right to left lead without having to stop)

If you have any questions, feel free to email me at courtney@fitnesswithafork.com

What did you do this weekend?

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