GB3 Class Schedule 12/26-12/31

Merry Christmas Everyone!!!

GB3 Clovis Spin
Monday 12/26
5:30pm...Shonna

Tuesday 12/27
4:15pm...Michelle

Friday 12/30
8:10am...Shonna

Saturday 12/31
7:15am...Kristine (only class that day)

My GB3 Sunnyside Schedule
Wednesday 12/28
5:30am...subbing Spin for Steph

Thursday 12/29
4:30pm...Piloxing

Friday 12/30
5:30am...subbing Spin for Steph

GB3 Class Schedule 12/19-12/24

GB3 Clovis Spin Schedule
Monday 12/19
5:30pm...Shonna

Tuesday 12/20
4:15pm...Shonna

Friday 12/23
8:10am...Shonna

Saturday 12/24 Christmas Eve
7:15am...Shonna (Only 1 class this day so get there early and bring in the holiday cheer with us!)

GB3 Sunnyside PILOXING
Thursday 12/22
4:30pm...Stephanie

MERRY CHRISTMAS!!!

GB3 Class Schedule 12/11-12/17

GB3 Clovis Spin Schedule
Monday 12/11
5:30pm...Andrea (subbing for me and I am subbing her 6:30pm at GB3 Sunnyside)

Tuesday 12/12
4:15pm...Michelle

Friday 12/16
8:10am...Shonna

Saturday 12/17
7:15am...Kristine
8:30am...Andrea

GB3 Sunnyside PILOXING
Thursday 12/14
4:30pm...Shonna

Also I will be subbing for Andrea Wednesday 12/13 6:30pm Spin.

GB3 Class Schedule

GB3 Clovis Spin Schedule

Monday 12/5
5:30pm...Shonna

Tuesday 12/6
4:15pm...Shonna

Friday 12/9
8:10am...Shonna

Saturday 12/10
7:15am...Kristine (subbing for Me)
8:30am...Tanner (subbing for Me)
Myself, Gina and Stephanie will be headed to the Piloxing studio in LA for a few classes!

GB3 Sunnyside PILOXING

Thursday 12/8
4:30pm...Stephanie

GB3 Class SChedule 11/28-12/3

GB3 Clovis Spin Schedule

Monday 11/28
5:30pm...Shonna

Tuesday 11/29
4:15pm...Michelle

Friday 12/2
8:10am...Shonna

Saturday 12/3
7:15am...Kristine
8:30am...Andrea

GB3 Sunnyside PILOXING

Thursday 12/2
4:30pm...Shonna

GB3 Class Schedule 11/21-11/26...Let the holiday workouts begin!!!

My GB3 Clovis Class Schedule

Monday 11/21
5:30pm...Andrea (subbing for Me) and I will be subbing her 6:30pm at GB3 Sunnyside!

Tuesday 11/22
4:15pm...Shonna

Also I will be covering both of Jen S.'s morning sculpt classes this Tuesday and will be doing 1 Body Sculpt and 1 Piloxing!

8:00am...Body Sculpt
9:00am...Piloxing

Friday 11/25
No Classes! sorry I tried :-(

Saturday 11/26 (Time to burn off those Thanksgiving Day Calories!)
7:15am...Shonna
8:30am...Shonna

And if you wanna get your Thanksgiving Day Spin on you will only have once chance, gym opens at 6am so get there early...
Thanksgiving 6:30am with Gina!

My GB3 Sunnyside Schedule

Monday 11/21
6:30pm...Shonna (subbing for Andrea)

Thursday 11/24
Piloxing Cancelled :-(. So come get your fix on Tuesday at 9:00am!

Have a Happy Thanksgiving!!!

GB3 Class Schedule 11/14-11/19

GB3 Clovis Spin Schedule

Monday 11/14
5:30pm...Shonna

Tuesday 11/15
4:15pm...Michelle

Friday 11/18
8:10am...Shonna

Saturday 11/19 
7:15am...Kristine
8:30am...Andrea

GB3 Sunnyside PILOXING

Thursday 11/17
4:30pm...Shonna

GB3 Class Schedule 11/7-11/12

GB3 Clovis Spin
Monday 11/7
8:10am...Shonna (subbing for Carrie)
5:30pm...Shonna

Tuesday 11/8
4:15pm...Shonna

Friday 11/11
8:10am...Shonna

Saturday 11/12
7:15am...Shonna
8:30am...Shonna

GB3 Sunnyside PILOXING
Thursday 11/10
4:30pm...Stephanie (I will be there as well)

PILOXING was a Hit!!!

Well our first Piloxing class at GB3 was an instant success! I couldnt believe how packed the room was, I barely was able to move even in the front. The energy was amazing and so many special people in my life came to support us. I don't think me and Stephanie could have expected it to be even greater than it was! I can't wait to finally bring it to Clovis...hoping for January 2012. Thank you to all of you who supported us, we have only just begun!

PILOXING Thursday's 4:30pm @ GB3 Sunnyside!

GB3 Class Schedule 10/31-11/5

GB3 Clovis Spin
Monday 10/31
5:30pm...Class Cancelled Happy Halloween!

Tuesday 11/1
4:15pm...Michelle

Friday 11/3
8:10am...Shonna

Saturday 11/5
7:15am...Kristine
8:30am...Andrea

GB3 Sunnyside Piloxing
Thursday 4:30pm...Shonna

GB3 Spin Schedule 10/24-10/29

Here is my Spin schedule for this week. Lets get our butts in shape for all those Halloween parites!

Monday 10/24
5:30pm...Shonna

Tuesday 10/25
4:15pm...Shonna

Thursday 10/27
4:15pm...Michelle

Friday 10/28
8:10am...Shonna

Saturday 10/29
7:15am...Shonna
8:30am...Michelle (subbing for me)

Here are the other classes I will be covering this week...

Monday 10/24
GB3 Palm
9:00am...Piloxing
10:00am...Sculpt

Tuesday 10/25
GB3 Clovis
8:00am...Piloxing
9:00am...Sculpt

PILOXING NEWS!

So it's official, we finally have our first set Piloxing class. It will be at GB3 Sunnyside on Thursday's at 4:30pm starting Novemebr 3rd! Me and Steph will be alternating the class. But sadly this means I needed to give up my Thursday 4:15pm Spin at GB3 Clovis so Michelle will be taking it over every Thursday for now. I will still alternate the Tuesday 4:15pm with her. This was a great time for us with Piloxing so I hope many of you will venture over to Sunnyside and try it!

Also me and Steph will be doing a few Piloxing demo's this week so if you havent tried it or want to take it again come on by, I will also be doing a few Body Sculpt classes this week also...

GB3 Palm
9:00am...Piloxing
10:00am...Body Sculpt
(subbing for Cynde)

GB3 Clovis
8:00am...Piloxing
9:00am...Resist-a-ball/Sculpt
(subbing for Jen S.)

GB3 Clovis Spin SChedule 10/17-10/22

Monday 10/17
5:30pm...Shonna

Tuesday 10/18
4:15pm...Michelle

Thursday 10/20
4:15pm...Andrea is subbing for me

Friday 10/21
8:10am...Shonna

Saturday 10/22
7:15am...Kristine
8:30am...Andrea

I will be subbing at GB3 Sunnyside on Weds 10/19 for Andrea at 6:30pm this week also!

Tips for Spin Class...

Fitness Tips for Spinning Class
Spin classes are a terrific way to boost your overall fitness, whether you plan to actually hit the road on a bike or just get a thorough workout. Spin can increase your leg strength, of course, but it can also help tighten your abs and build your cardiovascular system if you know how to develop those aspects of your spin workout.

Focus on FormAsk your spin instructor to help you customize the settings of the spin bike for your body, including the saddle height, handlebar height and the distance from the handlebars to the saddle. Proper fit prevents injuries to knees and ankles and reduces tension in your body. When pedaling, create smooth circles with your feet, and keep your heels down; never pedal with pointed toes. Imagine scraping mud from your shoe and use the same motion when pedaling. Good pedaling form will also help improve your leg strength by engaging both your quadriceps and hamstrings in the effort of pedaling.

Use Your CoreAt all times while spinning, try to keep your abs engaged. Using your core while cycling stabilizes the body and allows your leg and glute muscles to do the hard work of turning those pedals. Engaging your core is especially important when doing out-of-the-saddle activities in spin class, like jumps, "still hips" and simulated hill climbing. You'll build core strength and overall fitness by using your abs to help you spin.

Challenge Yourself (Within Reason)It's tempting during spin class to not turn up that resistance quite as much as your instructor suggests. Maybe you're out of breath or just don't feel like doing so much work. However, unless you are recovering from an injury or are physically ill, you will see the most gains from spin class by challenging your current level of fitness and striving to reach the resistance or cadence (pedal rpm) levels that your instructor suggests. You will increase your fitness only by doing more difficult workouts. That said, avoid "mashing" the pedals with too much resistance to the degree that your knees or ankles begin to complain. Don't let the group environment to pressure you into overdoing it. Adding too much resistance too quickly puts you on the fast track to injury. Be reasonable, but don't be afraid to make yourself work.

Wear a Heart Rate Monitor
The technologically inclined may enjoy wearing a heart rate monitor during spin class to measure the body's response to the workout. Heart rate monitors usually consist of a chest strap with a sensor and a wristwatch-style display. Different monitors have varying styles of presenting information, but most will tell you whether you're working at an appropriate level, and will show you what percentage of your maximum heart rate you have achieved. If you are trying to reach specific goals with your spin class--for example, sprinting longer without boosting your heart rate too dramatically--watching the display on a heart rate monitor can help you pinpoint your performance.

Interval Training and Nutrition...My Kind Of Training!

Interval training is a workout method used by personal trainers, coaches and fitness instructors. It involves exercises performed for short "intervals" of time, and usually repeated for several sets. There are various types of interval training, such as sprint intervals, cycling intervals, heart rate intervals and high intensity intervals. Due to the high intensity of interval training, it is essential to have an adequate amount of fuel to perform the exercises. Pre- and post-nutrition are important to consider when interval training.

Sprint Intervals

Sprint intervals are the highest intensity section of the workout. On an intensity scale of 1 to 10, the sprint interval portion of the interval training is a 10. Sprint intervals can vary in time and distance. For instance, a runner may sprint a 100-yard interval with a short jog and then another 100-yard interval, several times around the track. According to IntervalTraining.net, sprint intervals can be as short as 15 seconds or as long as 20 minutes during long-distance training or lengthy cardio classes. The rest intervals of sprints are generally short in length. The athlete does not stop exercising; they merely exercise at a lower intensity than the sprint.

Cycling Intervals

Interval training is especially useful in indoor cycling, or spinning, classes. The intervals simulate various obstacles the cyclist may encounter on the road, and prepare the athlete for outdoor training. For example, the instructor may do three sets of 40-second sprint intervals with a 20-second recovery period in between each set. The instructor could also lead the class in a lengthy interval climb in which the participants cycle for five minutes in the saddle, five minutes in the hover position and five minutes out of the saddle in a standing climb, then repeat the intervals again. "Tabatas" are commonly used in cycling classes. These are short intervals of no more than four minutes in total length and consist of 20-second sprints with 10 seconds of recovery and eight repetitions. Interval training keeps the spinning participants from getting bored and allows them to increase their intensity for the next set, since they are familiar with the routine.

High Intensity Interval Training

High Intensity Interval Training, or HIIT, is brutal, but it's the quickest way to lose fat, get fit and increase sports performance, according to IntervalTraining.net. HIIT is generally performed with 30- to 60-second intervals and double recovery time--60-second intervals have a two-minute active rest period. These intervals are performed with six to 10 repetitions, according to IntervalTraining.net. This type of training is similar to sprint intervals, but intervals are performed at maximal intensity and recovery periods are performed at moderate intensity, so rest is virtually non-existent. The beginner should start with 30-second intervals of high intensity exercises such as jumping rope, running stairs or squat jumps. The last set should feel nearly impossible, as they body is pushed to its threshold. Sixty-second intervals completely exhaust the body of all stored energy, and should be performed by highly fit individuals.

Heart Rate Intervals

Heart rate interval training helps you measure how effective your workout is by tracking your maximal heart rate. Since interval training involves varying the intensity of exercise, the heart rate will vary as well. In this type of training, the participant wears a heart rate monitor and tracks their heart rate throughout the exercise. Maximal heart rate is found by taking 220 minus your age. Then subtract that number by your resting heart rate, which is best measured just before you get out of bed in the morning. This number should be the upper range of your maximal heart rate. When you are performing the sprint interval or HIIT portion of the exercise, your heart rate will be in this maximal range. As you recover, the heart rate will drop significantly. According to IntervalTraining.net, the fitter you are, the faster your heart rate will return to normal. The goal of heart rate training is to make sure your high intensity intervals are allowing you to reach your maximal heart rate.

Pre-Training Nutrition

Interval training, especially HIIT, will completely deplete the body of its stored fuel. Thus, pre-training nutrition is crucial. In general, a solid meal should be eaten two to four hours before exercise and a fluid replacement drink should be consumed one hour prior to exercise. URMC.Rochester.edu suggests drinking 10 oz. of water or a sports drink 10 to 20 minutes before exercising. For most people, it is uncomfortable to exercise on a full stomach, so be sure the food has time to digest. Carbohydrates are the main source of fuel for interval training. Foods rich in carbohydrates include pastas, breads, rice, grains, fruits and potatoes. Be sure to consume the whole grain version of the breads and pastas to increase your nutrient intake.

During Training Nutrition

During exercise, it is important to consume enough fluids. For most interval training, it is unnecessary to refuel during exercise since most interval training lasts less than one hour. However, it can be beneficial to rehydrate throughout the exercise, especially during lengthy bouts of interval training such as in a spinning class.

Post-Training Nutrition

It is essential to replace any fluids lost after interval training. The general rule is to drink 20 to 24 fl. oz. of water for every pound lost due to sweating, according to URMC.Rochester.edu. Research shows that combining carbohydrates with protein in the two hours after interval training nearly doubles the glycogen storage in the body. The optimal ratio is 4:1--four carbohydrates to every one protein. An example of this type of refueling would be a whole grain bagel with two tbsp. of peanut butter. Restoring your glycogen will provide your body with enough fuel to allow you to interval train again tomorrow at the same--or higher--intensity.

LIVESTRONG.COM

My GB3 Spin Schedule 10/10-10/15

Monday 10/10
5:30pm...Shonna

Tuesday 10/11
4:15pm...Shonna

Thursday 10/13
4:15pm...Michelle

Friday 10/14
8:10am...Shonna

Saturday 10/15
7:15am...Shonna
8:30am...Shonna

See you all this week! :-)