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NEW OBSESSION :: Ruffneck - Everybody Wants To Be Somebody (Lucas & Steve Mix)  // I'm Back Y'all! ;)

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TIPS TO STAY HYDRATED IN THE SUMMER

Whether you’re exercising indoors or outdoors, hydration becomes increasingly important during the hot summer months because you lose extra fluids through perspiration. At this time, not only are you at higher risk for heat stroke and exhaustion, but your body is also prone to dehydration if you’re not educated and practicing good habits. Here are some tips to stay safe while exercising during the summer:

  1)     1 oz of Water For Every 1 Minute of Exercise.  It’s recommended to drink 40 ounces of water for 40 minutes of cardiovascular exercise.  The best way to approach this is to drink 8 ounces of water 30 minutes prior to exercising, 24 ounces during your training and another 8 ounces within 30 minutes following your sweat session. *It’s okay to get up during class and re-fill your water bottle if you need to… and I will be paying a lot more attention to how full your glasses are so that I can also help you out with proper hydration.

2)     Replenish Your Electrolytes! Electrolytes are the minerals that carry out the chemical reactions that the body requires to function. Your electrolytes can become very diluted if you’re only drinking pure water before and after vigorous exercise.  Water is actually only half of the equation in staying hydrated and you are more prone to dehydration in very hot climates. Insufficient electrolytes or an imbalance can cause

Nausea

Headaches and fatigue

Muscle cramps

Bloating

Can be fatal in severe cases

So make sure to consume sports drinks, fruit or vegetable juices and/or replenish your sodium and potassium with supplements!

3)     Be Consistent With Your Hydration.   Staying hydrated is a never-ending task, so plan your fluids and set alarms if necessary.  Be sure to avoid procrastination in this case because drinking water right before exercise (if you haven’t been hydrating) won’t help you much – trust me!

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The Tabata Protocol: High Intensity Interval Training (HIIT)

If you’ve attended my classes over the past couple of months, you’ve likely been through a Tabata session or two! These intervals, though difficult, have proven to dramatically increase your aerobic and anaerobic endurance – as well as increase your fat-burning results!  I like to educate my riotous-riders because I strongly believe that knowledge is power – so here is a post on The Tabata Protocol (High Intensity Interval Training):

High-intensity interval training (HIIT), also called High-Intensity Intermittent Exercise (HIIE) or sprint interval training, is an enhanced form of interval training, an exercise strategy alternating periods of short intense cardiovascular anaerobic exercise with less-intense recovery periods. Usual HIIT sessions may vary from 4–20 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism and improved fat burning (Wikipedia).

THE TABATA PROTOCOL: The Tabata form of HIIT was founded in 1996 by Dr. Izumi Tabata, a speed-skating coach at the National Institute of Fitness and Sports in Kanoya, Japan. Izumi and his colleagues conducted a study to compare moderate intensity training with high intensity interval training utilizing a stationary bike.

These tests were conducted on 2 groups:

Group 1 (Control) trained for hour-long sessions at a moderate intensity (70% maximum heart rate)

Group 2 (Tabata) trained for 4-minute sessions consisting of 8 cycles of 20 second all-out max (anaerobic) intervals followed by 10 seconds of rest (not including a 5 minute warm up and 5 minute cool down)

Both groups exercised 5 days a week and were studied for a total of 6 weeks. Participants who trained in the “Tabata” style of workout improved both their aerobic and anaerobic endurance – specifically increasing their anaerobic endurance by 28%.  The control group who exercised at a moderate intensity saw improvement in their aerobic endurance, but it took them much longer to see results and their workouts had little to no effect on the participant's anaerobic endurance.

So what is the difference between Aerobic and Anaerobic?

Aerobic means “With Air” – this type of exercise uses oxygen to create energy.  Aerobic exercise is extremely beneficial for the cardiovascular system; it burns calories, promotes a healthy heart, increases mood and reduces blood pressure.

Anaerobic means “Without Air” – this type of exercise does not require oxygen to generate energy.  You’ll notice the switch when you quickly run out of air (typically occurring during a short sprint or high resistance training) and can only perform at this rate for a maximum of two minutes. Anaerobic exercise burns fat and builds muscle, as the body utilizes fat rather than carbohydrates in the process. Along with physical advantages, anaerobic exercise can also improve mental health; studies have shown dramatic improvement in patients with depression, anxiety and fatigue.

**True Tabata training requires participants to push themselves to the max—and this level of intensity is not for everyone. Working out at such a high intensity is only appropriate for healthy, intermediate to advanced exercisers who have experience and knowledge in the type of exercise(s) they're doing (i.e. those of you who have trained with me for a while). Tabata training works best if you've been exercising regularly and are comfortable with the exercise you'll be performing. You should have a good awareness of how hard to push your body (and when to back off) and have the know-how to maintain proper form (or modify your resistance) as you perform these intervals. 

***NOTE: if you have never taken my classes or are new to them, I am a HUGE stickler for form and technique and take a very personal approach to group fitness.  I walk along the floor modifying each person’s mechanics and posture as needed so that each of my riders get the most out of their workout. If we are performing Tabata intervals and you’re not yet comfortable with indoor cycling or this form of exercise, I always allow options (including performing Tabata at a lower intensity to get acquainted with it… though if you do this, just know you won’t see true Tabata results).  I wish to see everyone succeed and recommend that you challenge yourself but listen to your body!

  ARE YOU BREATHING CORRECTLY?

  REFERENCES:

http://www.livestrong.com/article/428464-exercises-that-work-good-with-tabata-sets/

http://www.brianmac.co.uk/tabata.htm

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Nothing is achieved by giving up

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10 Tips For A Successful Cycling Class

1)   Arrive Early.  10 minutes is recommended so that you can get prepared, adjust your bike and begin to warm up.  This is also a good time to present any questions you may have to the instructor.

2)   Bring A Towel And Water Bottle with you! To be adequately hydrated, you should drink 40 oz. of water for 40 minutes of exercise.  It is recommended to drink 8 oz. within the 30 minutes before working out, 24 oz. while exercising and 8 oz. within the 30 minutes following your session. 

Note: When you’re thirsty, you can already be dehydrated! So, drink up during exercise – even when you’re not dying of thirst. 

Also, towel off when necessary. Sweating is the body’s way of releasing toxins, so you should wipe the sweat off from your skin frequently to allow for sufficient perspiration.

3)   Wear A Stiff Soled Shoe & Tuck The Laces In. If you don’t have cycling shoes (unfortunately, the bikes at The Manhattan do not provide clips for these), wear a tennis shoe with the stiffest sole you can find (take your shoe and bend it at the sole to compare different styles and degrees of firmness). A stiff sole will allow the power to transmit from your legs to the pedal without placing unnecessary pressure on the foot.  Tucking the laces into your shoe (if they are long) will ensure they don’t catch on anything and interrupt your workout.

4)   Get Fit To The Bike And Remember Your Settings. If you don’t know these or have never been fit to a bike, make sure to get with your instructor.  At Cycle KC, we fit you to the bike as a new participant and record your settings, just in case you forget them.  Proper fit is of the utmost importance as it leads to a safer, more efficient workout!

5)   Make Sure The Toe Cages Are Snug. You don’t want the straps too tight so that they’re pinching, but snug enough so you won’t fret your foot slipping out as you ride.

6)   Practice Belly Breathing As Soon As You Hop On The Bike.  While warming up, begin your performance breathing technique.  Proper breathing fuels your muscles with the oxygen and energy they need to perform and will prevent you from wasting that much needed energy on  shallow, chest breathing. 

7)   Know The Numbers.  All teachers are different, but here at Cycle KC we work off the RPE (Rate of Perceived Exertion) scale:

6:  Easy.  Flat road; just enough resistance to control the flywheel; should be able to carry on a conversation while riding; should be able to ride at this level for 40-60 minutes

7:  Challenging.  Should be able to work here for 20-30 minutes; can probably still get out a sentence in one breath

8:  Hard.  Can work at this level for approx. 10 minutes; can only say two or three words at a time without pausing in between

9 -10:  Anaerobic. Can only work at this rate for 1-2 minutes - max; may be able to get out one word, if you want to talk at all

(P.S. If you’re chatting and it’s not during a warm up, cool down or recovery… then you’re not working hard enough)

8)   Listen To Your instructor! Most of us don’t talk just to hear our own voice (ha-ha… most of us).  We are instructors and we are here to give you the best workout you can get – we want you to burn the most calories and build up your strength and endurance.  The technique and form cues are also to help prevent injury and wasted energy.

9)   Take The Class At Your Own Pace And Enjoy The Ride! We promise you won’t bump into anyone if you miss a beat! This is your ride, so modify resistance for your body and strength.  If you need a breather, back off on the resistance or cadence a bit.  Take a posture break while recovering if you need it.  If you don’t feel like standing or are too tired to do it, stay seated and add resistance - you can build strength in the saddle until you're ready to stand with correct form. 

Group classes are amazing because of the energy built up while riding as a team!  

10)   Don’t Skip The Stretches – stretching after a workout actually adds 10% strength gains and aids in required muscle recovery.  If you don’t have time to stretch with the rest of your class, make sure to stretch after a shower when your muscles are warmed up again.

Here are some tips to stay motivated…

Are you breathing correctly?

WEBSITE

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@KellsKC

#CycleKC

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The Avicii PROMO Mix 2013 - Including new album tracks!

Avicii has long been my favorite house music artist! From the first time I saw him live at @SpyBarChicago to the amazing set at @EDC_LasVegas, this young man has touched my soul and moved my feet! I know he's also done this with millions of fans and I share his newest live set with you - my friends <3

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Kelly’s 7 Tips to Stay Motivated!

1)   Keep your gym bag in your car (packed with exercise clothes, tennis shoes, water bottle, iPod and a towel) so that you don’t miss out on any opportunity!

2)   Work out with a friend! Research shows that buddies who sweat together are less likely to make excuses and bail on a workout. Plus it’s added quality time!

3)   Eat regular, small meals throughout the day so you’re energy stays at a higher level – creating more desire to make it to that aerobics class and not b-line it for your couch!

4)   Step away from the scale and let your clothes show your progress.  Women, especially, can consistently fluctuate up to 4 pounds at any time – so anxiously stepping on that weight-o-meter too often can be detrimental to our sanity! 

5)   Schedule your workouts. When you block out time for your sweat session and see it on your agenda, you’re more likely to stick to it! BONUS: most fitness studios allow you to reserve a spot in class now, making this part even easier!

6)   Throw out the self-defeating and scrutinizing thoughts.  If you focus on a goal of being stronger and healthier after each workout instead of being thinner, those melting pounds will just be icing on the cake.

7)   No more excuses! Have a favorite class in 20 minutes or know you have the time to get to the gym, but you’re comfortable snoozing in bed, watching TV or crossing off that extra task? Throw off the covers, stand up and do it already! My favorite internal motivator: “Screw it, I can do this!” 50% of your workout is getting to the gym - and trust me - your workout will lead to increased brain performance and a more efficient workday! Plus, with Hulu, DVR and online streaming, those shows are not going anywhere!

[kellskc]

Absolutely love this new track by #FeddeLeGrand and #SultanShepard

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FOCUS: Performance Breathing

Did you know that you could improve your performance and endurance through proper breathing technique? “By learning to control your breathing, by understanding how the respiratory system is integrated with your body, by using conscious breathing in all your pursuits, you will improve nearly every aspect of your life,” explains Al Lee, co-author of Perfect Breathing (Sterling Publishing, 2009). “Whether you’re a casual gym-goer, a mall walker, a mountain biker, an actor, singer or dancer, putting your breath at the core of your discipline will help you achieve far more than you ever thought.”

THE TEST: Are you breathing correctly throughout your training? Let’s find out:

Step 1 – Inhale (do it with me)… Did your belly pull in or pop out?

Step 2 – Exhale… Did your belly pull in or pop out?

Well, if you’re like a whole slew of us, as you inhale, you pull your chest up and in, along with your belly. And as you exhaled, you inflated your belly like a balloon or a small baby-bump. Guess what… this is not the correct way of breathing and, like you, most people have it backwards.

SO let’s look at what we can do to utilize our “breathing muscles” properly and start seeing (and feeling) an increase in our endurance and performance!

THE DIAPHRAGM: WHAT IS IT?

The diaphragm is the primary muscle of respiration. It is a thin, dome-shaped sheet of muscle that inserts into the lower ribs. Your diaphragm controls how much space your lungs have to expand and fill with air.

According to Al Lee, “If the diaphragm and intercostals aren’t exercised, they atrophy (waste away)—just like any other muscle in the body. For most adults, their breathing has slowly moved higher and higher into their chests over the years, so they’re taking little sips of air into the tops of their lungs and are barely using the diaphragm. In fact, if you’re not actively exercising [the diaphragm], the older you get, the more difficult it is to get it unstuck.”

HOW DO YOU USE THE DIAPHRAGM PROPERLY?

We’re going to think about it this way: “Breathing With The Belly.” Let’s try this exercise: begin to pop your lower belly out as if you’re inflating a balloon, and then deflate that balloon, pulling it into your pelvis. This is how you’re going to get used to feeling what general location your diaphragm is in and how to use the muscle. Dr. Richard Rafoth says to “Focus on pushing your diaphragm down as you inhale. This will cause your stomach to expand past your chest. It may feel unnatural at first, but with consistent practice, it becomes second nature.”

When you try it, it does feel unnatural because we’ve been doing it backwards, or just not paying attention, for all of these years! And if you’re among the ones who are doing it right – props to you! Be a mentor, and try to bring it up in conversation so that more people can learn – maybe next time you’re at lunch with co-workers or in the gym, cycling by someone in class!

NOW FOR THE BREAKDOWN

As you’re cycling or running farther and faster, your muscles are going to require more oxygen! Your body will naturally increase your oxygen intake, but it’s up to you to control the depth of your breaths and avoid the short shallow breathing that leads to panting or hyperventilating, wasting energy that could be utilized better in your motor muscles (legs).

According to the American Council on Exercise (ACE), Al Lee “cites studies that he and co-author, Don Campbell, came across with competitive athletes that showed an efficiency improvement of about 10 percent with respiratory resistance training. That means that, at the same level of performance, they were consuming 10 percent less oxygen. ‘There was also an associated performance improvement of about 5 to 8 percent,’ says Lee, ‘which would shave about three to five minutes off the time of a runner in a 60-minute race … That performance improvement may also be due in part to improved focus. When you are focused on your breath, you become intimately in touch with your mind, body and emotions and very much in the moment, which improves performance.’”

PERFORMANCE BREATHING: HOW TO DO IT RIGHT

Let’s measure in ‘counts.’ You can count in seconds or in pedal strokes:

Step 1 - INHALE THROUGH THE NOSE for a count of 2 Inflating the lower belly like a balloon

Step 2 - PAUSE for a count of 2

Step 3 - EXHALE THROUGH THE MOUTH for a count of 4 Deflating that balloon, pushing out all of the oxygen in your lungs

** Your exhale should be longer than your inhale

Step 4 - REPEAT

This is awkward, I know! But, as the Dr. Says, it will become second nature. Begin practicing correct breathing techniques at home, at the office, and while you’re watching TV. Then, practice again at the beginning of class when you’re warming up and, before you know it, you’ll be pushing harder and longer and seeing better results!

BONUS: This new-found FOCUS will help get your mind on what matters and push all of those self-defeating excuses out the door!

Cha-Ching! Finally!

References:

http://oac.med.jhmi.edu/res_phys/Encyclopedia/Diaphragm/Diaphragm.HTML

http://www.livestrong.com/article/329790-breathing-techniques-cycling/#ixzz2Nue1MWHo

http://www.acefitness.org/certifiednewsarticle/633/want-to-improve-your-performance-breathe/

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LOVE THIS MASHUP!! <3

Songs Used: Porter Robinson & Mat Zo - Easy (Original Mix) Daft Punk - One More Time Pink - Get The Party Started

[kellskc]

R3HAB - I NEED R3HAB 025 Tracklist: 01. Zedd feat. Foxes - Clarity (Tiesto Remix) 02. Andrew Bennett - In The Air (Original Mix) 03. Michael Woods - Platinum Chains (Original Mix) 04. Vince Moogin - Love Me Right (Original Mix) 05. Alesso feat. Matthew Koma - Years (Hard Rock Sofa Remix) 06. Deadmau5 & Wolfgang Gartner - Channel 42 (GTA Remix) 07. Daddy’s Groove - Hurricane (Club Mix) 08. Example - Perfect Replacement (R3hab & Hard Rock Sofa Remix) 09. R3hab - A Night In (Original Mix) 10. MOTi - Krack! (Original Mix) 11. Afrojack - Rocker (Original Mix) 12. Tristan Garner - Machine Gun (Original Mix) 13. Tiesto - Chasing Summers (R3hab & Quintino Remix) 14. Arty - Together We Are (Extended Mix)

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One of my favorite songs... #dirty #remixed #kaskade <3