Fitness Friday: Top 10 Fitness Quotes

1. “Nothing can substitute for just plain hard work. I had to put in the time to get back. And it was a grind. It meant training and sweating every day. But I was completely committed to working out to prove to myself that I still could do it. Andre Agassi

2. “Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”  Lance Armstrong

3. “If you do what you have always done, you will get what you have always got.”  Mark Twain 

4. “The only side effect of too much training is that you get into better  There is nothing wrong with that.” Mark Spitz     

5. Just Do it” Nike

6. “I never regret it when I do it. I regret it when I don’t.” Alison Lewis

7. “If you don’t do what’s best for your body, you are the one who comes up on the short end. Dr. J

8. “I’m not out there sweating for 3 hours every day just to find out what it feels to sweat” Michael Jordan

9. “If you train hard, you will not only be hard, but you will be hard to beat” Herschel Walker

10. “I think exercise tests us in so many ways, our skills, our hearts, our ability to bounce back after setbacks. This is the inner beauty of sports and competition, and it can serve us all well as adult athletes.” Peggy Flemming

Photo above from Pinterest

Spinning: Cycling Rain or Shine

I took my first “spin” (or cycling) class a few years ago, and I loved it. I quickly learned that the teacher and the music can make or break the class, but you can do it at your own level so it’s a great exercise for anyone. It’s also a great cross-training exercise as well. I am so excited to share this interview on spinning-how to’s with one of my favorite instructors, Josh Beck. Josh is the true definition of athlete inspiration. Since getting involved in endurance sports in 1999, he has completed 8 ironmans, 22 marathons and currently holds the East-West state record for cycling across Alabama. When it comes to cycling, he knows the drill. Check out our interview below:

1. Why did you start teaching spin classes?  I had always utilized spin classes to stay in cycling shape throughout the winter.  So, I figured if I taught the class, I could share a couple of interval, high intensity workouts with others.

2. Why do you recommend trying a spin class? What are the benefits?  Cycling in general is just great cardiovascular work without too much wear and tear on your joints. Other than swimming, it’s hard to find a better low-impact cardio workout.

3. Why do you think indoor cycling has become so popular?  People come for so many different reasons.  The main factor is:  it’s more fun to exercise with a group (camaraderie factor).

4. Why should people incorporate spinning in their cross-training?  The main reason is injury prevention.  Running, in particular, 4 to 6 days per week can really take a toll on your joints and ligaments. No matter what your main sport, cycling is a good way to mix it up from a physiological and mental standpoint.  If you put forth 100% effort on the intervals during a spinning class, you can’t help but gain some cardio fitness (increased ability to process oxygen).  This will transfer over to your other sports.

5. How many calories can you burn in an hour spin class?  It really depends on the instructor.  My classes have high intensity intervals sprinkled throughout the hour.  If a rider does the workout like I have it laid out, a male will burn around 1,000 and female around 800 calories.

6. How important is the music to the class?  Very important.  Climbing songs need a steady, consistent beat.  Fast, interval songs need a fast beat and to be high energy.  The music needs to match the segment of the workout you are doing.  If the music is bad, well, so is the class.

7. Do you have any tips for beginners?  Your first move should be to have the instructor help you set up the bike so that it fits properly.  It is like any other type of exercise; it takes a few times to build up your conditioning to where you can really push yourself for the entire hour.  Just do the best you can during the first several classes.  Another factor is saddle comfort.  If you are going to spend time on a bike seat, you need to get some cycling shorts that have a chamois built in.  Lastly, you should try each of the instructors’ classes at least once to find the class that fits you the best.

Top Fitness Trends of 2011

I’m so excited to introduce a new addition to my site called “Lifestyle”. In this section, I will be writing about fitness, healthy living, health, nutrition and more. I am so excited about this opportunity as I will be taking my passion for a healthy lifestyle to a new level. This week my “Lifestyle” post is about fitness trends. I have been researching and talking to many fitness professionals to determine what I think are going to be the Top 10 Fitness Trends of 2011. Please let me know if you have some ideas of your own.


1. Yoga-Different styles of yoga are becoming mainstream, and more people are catching on to the physical and mental benefits of yoga. I personally love “Bikram” (hot yoga). See information on corporate yoga (below).

2. Strength Training-More and more data explains the importance of strength training. There’s a strong trend of sports specific training for kids, teens and adults. Group training is also even becoming more popular because of the reductions of personal training costs.

3. Core Workouts-Workouts focusing on the core are trending with ball workouts, plank workouts, water core workouts and horizontal workouts.

4. Spin Cycling classes-Indoor cycling classes are really taking off. You can ride at your own level, get a great workout and sweat, and do it even if it’s dark or rough weather. Warning, it really revs up the appetite.

5. Bootcamp Workouts-Personal trainers, as well as, gyms are having more group style mix-it-up workout classes that are tough challenges to the body.

6. Interval Training-High interval training classes (HIT) are becoming very popular this year as well as interval training in all sports such as running, cycling and swimming. You can burn a lot of fat in a short amount of time with this type of workout.

8. Yoga Spinning-This combines yoga and spinning in one workout. I’ve haven’t tried this, but I hear the two go together like a “yin and yang” combining stretching and strengthening all in one. It sounds fun to cycle to new age music.

9. Piloxing-This new celebrity craze combines the power, speed and agility of boxing with the sculpting of pilates. I can’t wait to try this.

10. Body Weight Workouts-Workouts using your body weight are becoming hot. My friend, Sandra, Owner of “Fuel Plus Fitness”, specializes and is the founder of “Horizontal Conditioning”. This is a challenging workout that creates a lean sculpted body. She has DVD’s of her workouts as well as ball videos.

Note: The photo above was taken by Joseph DeSciose of my friend, Jennifer Berman, Owner of Jennifer Berman Corporate Yoga. Jennifer travels around with her mat in tow to business offices such as law firms and corporations. She brings a yoga mind and strong workout to the corporate world.