Personal Training

All About SPINNING, Including a New Playlist

Posted on by Naomi
Hey! I hope everyone had a great weekend. Happy Easter and Passover to those who celebrate! I kicked off the weekend by celebrating Passover with my family. It was a great Seder! Laughs, food, memories, catching up. My brother is getting married in a few weeks, so it was great to de-compress with them and be stress free seeing how all of the final touches are coming together just about now!

How was the food you ask? Well it was great! But its Passover-so its all relative. Passover, for those who do not know is the holiday in which we have to stay away from leavened bread or yeast for 8 days.
Mostly, everything stays somewhat the same (chicken, veggies, potatoes, salads, matzoh kugel and matzoh ball soup!!) but the desserts…no matter how ‘good’ the Passover ‘cake’ or ‘brownies’ are…they still always seem to have a lingering taste. My best choices for Passover friendly desserts
  • Fresh fruit
  • Chocolate bark
  • Sorbets/ice creams
  • Chocolate covered fruit
  • Coconut macaroons
Like I said, both of the Seders I attended were beautifully done and filled with love. 
I also went through some old photos with one of my best friends which brought us back some great memories.
Can we talk about the style I had? Other than the fact that I look like a member of Boyz II Men, I have to say the whole colored denim is very ‘in’ these days and I am rocking it!
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Saturday morning I decided to take a SPIN class. It has been at least a year since I have taken a spin class and let me say, I missed it. There was no rhyme or reason as to why I haven’t taken a spin class in so long, but I do know that at my old gym, I was a consistent 2x a week spinner. I love the energy in the room, the intensity of the class and the camaraderie of everyone working so hard together! I had such a love for spinning, as some of you know I got spin certified in 2010. I taught 1-2 classes a week and LOVED teaching.  I really find that when you take a spin class, most of the time (for me at least) the whole class is dependent on the instructor. I need good, pumping music. I need energy. I need that rush from an instructor. I have taken a countless number of spin classes in my life and have experienced some instructors that, lets just say were not my style. 

The Bad and Ugly of Some Classes I have Taken

  • The music was on-going techno/house mix (no vocals to the music) and the instructor did not speak once. 
  • The class was asked to “run” on the bike. We all were told to get up in position 2 and start swinging our arms at our sides. Dangerous and useless
  • The music was Bruce Springsteen. ONLY Bruce Springsteen for 55 minutes.
  • The instructor didn’t have a playlist set so she took 2 minutes in between each song to find one on her ipod. 
  • The instructor not only did not bike with the class, but danced and prayed in the corner (eyes closed)
  • The instructor making the class do a medicine ball pass between participants (dangerous and pointless)
  • Instructors actually turning peoples resistance up on their own bike without asking.
  • Instructors not asking the class if anyone is new, nor introducing their ‘style’ in the beginning <– I think this is 100% necessary to do when teaching a class to let the class know your own teaching style as well as ask about injuries, talk about modifications, the importance of going at your own pace etc
The class was great! The music was not the best but it also was not the worst. I am a huge dance/electronic/pop person when it comes to spin. Of course I know not everyone likes that style, so I always try to keep diverse with some rock and roll or alternative as well. Taking this spin class definitely gave me the urge to want to pick up teaching again. I teach a bootcamp class, but it is nothing like teaching a spin class. I really get a natural high from instructing. I love looking around seeing people push themselves to the class you designed. It is close in my future, I know it!

After I came home from spin class, I was inspired to put together a new playlist for when I do teach again, hopefully within the next couple of weeks. 

I am a spin instructor that bases my whole class on the music. I am a huge believer that music can influence a workout, and I spend a good amount of time working on all of my group fitness class playlists, especially spin

How do I run MY Spin Class?
  • The class always starts out with a 4-5 minute easy warm up. 
  • I run my class on a scale from 5-10; 5 being nearly no resistance (we only use 5 after a HARD climb or crazy interval. the 5 is also known as your ‘recovery speed’) from 5, it gradually increases in resistance, 10 being the highest resistance you can have on the wheel that still allows you to turn the wheels, but at a very slow speed because of the intensity of resistance. 
  • their hands. For instance, when I call out “8” this will be different from person to person, but the important aspect is for each individual to find their 8. Where they are working their hardest at that given number.
  • I never will stay with one method for more than 5 or 6 minutes. I have been to spin classes before where we do the same hill climb, out of the saddle, at the same resistance for 20+ minutes. To me-this is boring. None of the songs I choose are beyond 6 minutes because this is the attention span I find is max for most people before they lost interest or stop working at their peak. 
  • I will go back and forth between climbs, intervals, endurance work as well as always vary it up between seated, position 2 and position 3. 
  • I will NEVER throw in other ‘strength’ training work while on the bike. It is dangerous and not what spin class is about. When a spin instructor asks the class to do push ups while climbing a hill, I cringe. They can do push ups properly, and with no chance of injury after spin class is over. 
  • Most of all I want the class to sweat, have fun…and of course sing along if they so choose. 
My New SPIN PLAYLIST

My tips for your First SPIN class
  • Go at your OWN PACE. Screw the instructor if they decide to do some crazy things. You know your body and your limits. Make the class work for you
  • Bring water and a towel-you will sweat!
  • Don’t be afraid to ask the instructor for help setting up your bike or if you are nervous. This is their job and they most likely will be MORE than happy to help
  • If you do not have spinning shoes with clips, make sure your feet are very snug in the cages so they will not fly out.
  • Always make sure your emergency button is working!
  • Wear what you feel comfortable in, but I find that baggy clothing can get in the way (that includes long pants)
  • If you do not have a good first experience, try out a different instructor. Like I mentioned earlier, classes can seriously be night and day different from instructor to instructor, so take a few different classes to see what you enjoy! 
  • HAVE FUN! Spin classes are meant to be a ‘fun’ form of cardio work and you may even find a bond with others in the class. If the instructor encourages you to sing along to songs or dance a bit in the seat while recovering-just let loose! 
  • Don’t get frustrated if you found it ‘too hard’ your first time. Stick with it and go in with an open mind and ready to ROCK

I hope you all have a great night!

Have you ever taken a spin class with a crazy instructor? Do you like Spinning?


Naomi
Naomi

13 thoughts on “All About SPINNING, Including a New Playlist”

  1. Sable Weisman says:

    I celebrated Passover AND Easter this weekend! haha! I didn’t try any of the unleavened desserts O_O although my husband said the matzoh ball cookies were really good. Definitely an interesting experience!!!

    I never take Spin so I have nothing of value to contribute 😉 haha!

  2. Lisa says:

    I love spinning! You are so right that an instructor’s style and musical taste can make or break a class. There are instructors at my gym who I avoid like the plague, which can be frustrating on a day that I really want to spin. The way you run your class and playlist sounds like something I would love. But then again, duh, I read your blog!

  4. Tracy says:

    I love that sedar plate! I have gotten creative this year with our passover eats- thanks to coconut flour and almond flour we are able to have some tasty and healthy treats that do not require matzo (not including the chocolate toffee matzo- that is a must, lol).

  5. Anonymous says:

    i have done spinning in over ten gyms on four different continents. the instructor can make or break a class. in my current gym, i work with a “master instructor”. He is unbelievably good. he knows everyone in the class and knows exactly how to challenge each of us individually. thanks in part to reading your blog, I’ve tried to get into heavy lifting, but no workout has ever come close to the amazing rush i get from a good spin class.

  6. Yaara says:

    Hey Naomi! I’ve been a blog reader for a little while now and just wanted to wish you a chag sameach!! I love how your posts are always so informative and body-smart. I also had a seder this weekend as well.

  7. Jen Comas Keck says:

    Love spinning! I have taught for 5 years and was a spin-aholic for so long!
    I am absolutely horrified to hear of some of the stuff you mentioned that you’ve seen go down in some of the classes you’ve attended!
    The worst I’ve seen so far is an instructor that actually REMOVED all of the seats on the bikes to encourage (force) participants to stand throughout the entire class. 60 MINUTES of riding out of the saddle! (O_o) Ridic.!
    Sounds like your teaching style and mine are very similar, as is our music choices!

  8. Rebecca H says:

    I’ve been to a spin class in ages, but I love them, for many of the same reasons you do! I love the intensity and the camaraderie. And I agree with you, the instructor makes all the difference. My favorite instructor is super friendly, helpful, and encouraging. She reminds us to adjust the workout to our needs, and she even walks around the room to correct form and offer encouragement when we’re on a climb (she spins with us the rest of the time). Plus her music is always great.

  11. Tanya says:

    First time stopping by!
    I’ve never taken a spin class but it’s on my to-do list…I’m intimidated for sure.
    Great tips and stories 🙂

  12. thegirlwiththecupcaketattoo.com says:

    I recently began spinning (and working out, actually…preparing for my wedding in October-eek) and I am in love with it. I don’t know if its the spinning itself I love so much-or the experience. The loud music, encouraging women members,fun instructors- I think I lucked out at my local gym. It is a lot of fun! 🙂

  13. Anonymous says:

    will you teach a spin class at the gym you work at now!!!!!!!! I think we could use some spice in the spin room! 🙂 🙂

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