The importance of proper instruction.

CONFESSION: Monday night's spinning class was the first time I have worked out since last weekend's Cherry Blossom 10-miler.  Although I have been trying to be more vigilant about counting calories and eating less-but-healthy, I have been on a bit of a lethargic stretch as far as fitness is concerned.  Trying to get back on track, I signed up for spinning and Body-Pump on Monday afternoon.  I only made it to spinning, but given my lack of motivation, that is a small accomplishment in itself.

I love spinning, as a form of exercise.  I can sometimes talk myself out of working out as long or as hard as I should when I'm on my own, but in spinning, I'm forced to be there for 45minutes-1 hour, depending on the class--no excuses.  Also, the level of difficulty is, to an extent, up to me.  If I am having a great workout, I can crank the resistance knob up and really give myself some brutal strength training.  But, if I just came from BodyPump or if I'm feeling weaker, I can take it easy.  I'm still working hard, but just not as intensely.  I was truthfully very happy to be back in the class, with one very notable exception: my extremely annoying Monday afternoon instructor, Mariele.

I have been spinning for almost three years now and I have had a variety of different instructors, ranging from the mega-motivational to the completely terrible.  Monday's instructor, while always annoying, has grown increasingly terrible lately.  She seems apathetic and not motivated--let alone motivational.  I realize that I have never taught an exercise class--spinning or otherwise--so it's easier to critique than actually do it, but I've seen the good and the bad.  

First, the BAD:

This girl has been teaching this class for as long as I can remember taking it, yet I have no idea what her name is--and she doesn't know anyone in the class. (I only found out her name was Mariele from looking it up on the cycling schedule.)  She's young-ish (in her twenties), and never acts like she's very happy to be in the class or teaching the class.  She shows up and she complains to the groups as a whole, as we are arriving and setting up.  Not about teaching, but about something that's bothering her: the weather, the traffic, etc.  I guess it's her attempt at creating camaraderie, but she's never talks as if she expects a response, thus she typically does not get one.  Monday it was about the fees for running a half marathon and how she was NOT going to pay that much money to run a race.  I'm not sure if she expected vehement agreement or not.  Personally, I pay those fees to run those races, and training for those races is one of the reasons I'm sitting in her class. I did say, "Yes, races are expensive." (duh.) but was ignored.  The general bad attitude and poor demeanor sets a negative tone for the class.

Rarely does she ask if anyone is new to the class or new to spinning.  I feel bad for those who might be.  It would sour my taste for the activity.  She came into class Monday and announced that she had made a new mix for the class. (Well, that's exciting.) But then preemptively apologized for it being bad: "If you don't like it, deal with it."  Hmmm....ok, thanks.  I guess that was appropriate because the mix wasn't that good.   

She doesn't ever tell the class what to expect or what's coming next, which makes it extremely difficult to gauge how much resistance one adds on or takes off through out the class.  (My wrist got a good work out loading and unloading resistance because I had no idea what we were doing next.)  It's also mentally frustrating not to know the "schedule" of the class.  If you haven't taken spinning before, this might be a bit difficult to understand, but typically the instructor has a schedule of different bike workouts they take the class through (sprinting, climbing a tall hill, rolling hills, etc.  So, if you know you're going to increase your resistance a total of five times, you can find a pace and a resistance-level that is right for you.)  About ten minutes before the class ended, Mariele announced, "If you haven't figured it out by now, we're going to be doing jumps until the end of the class."  Well, no.  I had not figured that out.  Obviously my psychic abilities were a bit off that afternoon.

When I left the class Monday, I felt worn out and in a bit of a bad mood.  Granted, it was the first truly cardiovascular activity I'd participated in since my last race, but I just felt like I hadn't had a good, fun or satisfying workout.  Sure, my heart rate was up and my legs were tired.  But it hadn't been enjoyable or relaxing and I didn't get any of the mental perks I normally get from spin class.  If she didn't teach the class at such a convenient time and location for me, I would stop going. 

Cut to the Saturday before the National Marathon:  I wanted to do something besides a long run that weekend to keep my body in shape, but not tax my joints too much.  I ended up heading to the local gym by my house for their morning spin class.  It was one of the BEST classes I've ever been to and it was 99% because of the instructor. 

The GOOD:

I got to the class and the regulars all knew one another and were chatting as they set up their bikes.  The instructor knew EVERYONE's first name.  Everyone! She saw I was new and immediately came over to introduce herself to me and ask if this was my first time spinning.  I really appreciated the extra attention and the warm welcome! Her name was Cindy and her class was amazing and super fun!  Even though it was a short class (45 minutes) I worked harder in that class than I normally do.  I'm sure that's partially because it was my "last chance" workout before the marathon, but it was simply such a enthusiastic class I wanted to work harder.  Her attitude, and the entire class full of happy people, made me feel like I had just walked into the first day of kindergarten. 

Cindy prepped the class every time she was going to mix up the schedule.  If we were doing a long climb or interval training, we knew it.  I never got the feeling, as I often do in Mariele's class, that she's making up the agenda on the spot.  She also timed her mix perfectly to the activity we were doing. (We weren't listening to a slow song during a sprint or a fast, up-tempo song during a long hill climb....something Mariele never bothers to concern herself with.) Also, after every song that was unique or rare, she would explain when she first heard it, and why she chose it for spinning.  It was not only little interesting tidbits, but it also took my mind off of whatever I was doing on my bike.

It was a fantastic class.  I left feeling positive and as if I'd accomplished something.  I am disappointed that my schedule hasn't allowed me to go back on a Saturday morning since then, and I can't wait.  I am hoping I can make it back for a few more classes before I move from that area.  I wish I had known about how great this class was long ago!  Does anyone have really great instructors?  What do they do that sets them apart? what about the really horrible ones?

The Buddy System?

This past Sunday my younger brother (who is also my current roommate) ran his first ever running race. (Or, race of any kind, most likely.)  He ran a 5K with his girlfriend called "Love the Run You're With." (clever. and cute shirts too. I would run it for the shirt.)  He did it in under thirty minutes, which is impressive. Maybe slightly less so when you consider he's 6'3" and his gangly legs reach up to my elbows, but nonetheless, it's still a great time! And finishing your first race--any race--is a feat in itself.  It takes courage to even sign up for a race, let alone, train, get up early and then actually run one. 

I'm impressed and proud, especially considering that this is the same boy who, less than six months ago, told me famously that he "would only run if someone was chasing him."   He mocked me, and all the running world, who would be foolish enough to actually pay money to get up early and run, when I could much more easily sleep in, get up whenever I wanted and run for free.  He also remarked once, after I mentioned that I was at the gym with a couple who was working out together, and that I thought it was normal--fun even--to work out with your significant other, that, "If a girl ever wanted me to work out with her, I'd dump her."  Of course, that was before he'd met the young lady he's seeing now.  His mind has obviously been changed.  All of the sudden there was whole grain pasta and low-fat soups in our cupboards, Special K protein shakes in our refrigerator, none of which belonged to me.  My brother doesn't have any problem with weight gain, but he has had the typical mid-20's guy problem; when all of the sudden a case of Bud Light and 2 large extra cheese pizza does more damage than it used to.

He started "training" for this race about two months ago, about the time I  started training for the Full Marathon, before my foot laid me up for almost a month. (Almost healed, by the way!)  He would either run on the treadmill, or he and his girlfriend would go running....sort of.  Brian wasn't quite ready to display his running publicly.  So he and his gf would wake up, get dressed, then head outside and run in opposite directions--away from each other.  That way, he wouldn't feel self-conscious but they could still both train for the race. 

This got me thinking about how individualized training and working out actually is.  Almost every fitness guru gives the advice that you should find a workout-partner or a buddy to do stuff with.  I do agree with this, because I think when you hold yourself accountable to someone else, you're more likely to follow through. (For instance, no one is effected except myself if I skip the gym this evening in favor of an impromptu happy hour, except me and my liver, so I'll probably go to happy hour. It seems I've left my willpower at home this morning.)  But I also think everyone has their own path to optimal fitness and health, and sometimes it's a solitary one.  What works for one person will not work for everyone, and it may not work for your best friend.  When I first started running and working out regularly, I ran on the treadmill in my parents basement.  Idid not tell anyone, because I thought they'd make fun of me or discourage me. (I didn't have any friends at the time who were very physically active.)  It really didn't matter how sunny or nice it was outside, I was all-treadmill all the time.  I also worked out in my bedroom doing weights (actually doing the same workout DVD I still use now.)  I didn't go to a gym or run outside.  I was afraid of looking foolish or ridiculous, mainly.  But I also enjoyed the private-ness of my workouts.  My fitness regimen was very solitary and I liked it that way.  I could stop whenever I wanted to get water or to stretch, I could lip sync (or sing) along with my ipod, and I could complete a quick but solid 40 minute workout before dinner.  I liked it so much that when I moved out and could afford it, I eventually bought my own treadmill.

I only joined a gym finally many years later, solely in an effort to be more social.  A few of my colleagues encouraged me to join the gym by my office and I figured it was a healthier, better way to get to spend time with them besides sitting for hours and hours at Happy Hour, pouring wine down my throat and stuffing half-priced appetizers into my mouth.  It worked out fabulously for a while!  Though only one of my card-carrying-gym-member-colleagues actually went with any regularity, she was committed.  Every week, usually 2 or 3 times a week,  we would head to BodyPump and Zumba or Spinning.  We became very close friends because we talked so often outside of the office.  Without her encouragement and attendance, I probably never would have started going to spinning, let alone stay for two classes in a row!  Unfortunately, once she left her job, she also quit my gym, ending my brief stint as a co-worker-outer. Since then, I've tried to encourage other friends and/or co-workers to join (and attend) the gym with me, but it's surprisingly harder than you would think....maybe the majority of people are solitary with their fitness.

One of my very best friends recently joined her local running group in order to motivate herself.  While I like the idea of a group of people who share my interest, I really still often like to run alone.  I would be game for a once-a-month group run, or something similar, but on a frequent and regular basis, I like to sort out my thoughts while I listen to my favorite running songs.  I like to decompress from my day in the evening or get geared up for my day in the morning. Sometimes, especially on longer runs, I like to chat away as I go along, but most days, it's a mental break that the workout is providing.

Tonight, I wish I had a gym buddy waiting for me....because I am heading to Happy Hour at a bar with "delicious" $2.50 wine and half-priced shrimp macaroni and cheese......