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Walter Keating Jr. Shares 5 Ways to Get the Most Out of Spin Class

With boutique cycling studios popping up everywhere you look, spin class is rapidly becoming one of the most popular kinds of workout classes. Spin class not only allows you to burn a ton of calories but also can be a lot of fun. In this article, Walter Keating Jr. discusses a few ways to get the most of your experience at spin class.
#1. Get There At Least 10 Minutes Early.
Especially for your first spin class, show up at least 10 minutes early. You’ll want to have some time to adjust your bike seat and handlebars before class starts. This is crucial because the wrong setup can ruin your entire experience if you’re spending the whole class leaning too far forward because your seat is too far back, or spending the whole class bothered because your bike seat is too low and you have a deep knee bend when you’re pedaling. Give yourself time to get it right before class.
Most spin studios provide shoes with the proper kind of cleats, and getting your spinning shoes clipped in can take some getting used to. If you don’t know how to adjust your bike, or need help clipping in, flag an instructor or a staff member to help. They can show you how your resistance knob works and where it’s located, usually below the handlebars. For most bikes, turning the resistance knob to the right increases resistance, and turning it left decreases resistance.
#2. Do Your Best But Don’t Stress.
If you’re a beginner at spin class, the instructor’s cues on the cadence (how fast you pedal) or resistance (how hard it is) numbers to aim for are just suggestions. Nobody in the class can see what resistance you’re using on your bike, and most people are laser-focused only on their own workout.
If you can’t keep up with what the instructor is telling you to do, slow it down or peel off some resistance. Focus on getting the most out of your own workout within your own limits. Even if you can’t do everything, the instructor says in your first class, if you keep going back, you’ll get there quickly. You’ll still get a great workout even if you can’t always get to those numbers.
#3. Expect A Lot of Variety.
If you haven’t gone to spin class before, you might wonder how 45 minutes of pedaling on a stationary bike could possibly be interesting, but the variety is actually one of the best parts of going to spin class.
In your class, the instructor will switch between a “flat road” – fast, easy pedaling, and “climbing” – slow, heavy pedaling, often in a standing up position. Some instructors will tell you to do “tap backs,” where you tap your seat back while standing up pedaling, which feels like a dance move. Many spin classes have an arms segment where you continue pedaling while lifting small free weights. And every instructor is different. If you don’t like one class, try another instructor.
#4. You Can Embrace Your Competitive Side
Some spin classes have leaderboards during class that show a ranking of class participants’ efforts. Have no fear — these rankings can be virtually anonymous, as you can pick your own nickname for the board or opt-out entirely. For some attendees, having a goal like finishing in the top 10 can be highly motivating. While you may not be interested in competing the first time you go, you might want to try it after you’ve gone to a few classes.
#5. Enjoy the Music.
One of the best parts of going to spin class is the motivating music. Instructors often take much pride in picking their playlists, ranging from the ‘80s to hip hop to pop music, among others. A good playlist will distract you from the amazing workout you’re getting and make it more enjoyable. You’ll also get variety with the music as most instructors will use fast music for flat road segments and slower-paced music for climbing. It will feel like an emotional journey from start to finish.
Spin class is not only fun, but it’s also a great way to make a positive lifestyle change. If you become a regular at spin class, you can burn calories, become fitter, and reap all the benefits of regular cardio exercise.
About Walter Keating Jr.
Walter Keating Jr. is a Toronto-based fitness coach specializing in triathlon coaching and corrective exercise training. He graduated from the Fitness and Lifestyle Management Program at George Brown College and immediately started his professional career. Mr. Keating has worked as an endurance coach, personal trainer, spinning instructor, and corrective exercise trainer.

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Gulf Coast Western Review: A Complete Guide to the Energy Sector Leader

When researching energy sector investments and partnerships, Gulf Coast Western reviews consistently highlight the company’s reputation for operational excellence and stakeholder satisfaction. Founded in 1970 and headquartered in Dallas, Texas, Gulf Coast Western has evolved from a modest Gulf Coast operation into a significant player in domestic oil and gas exploration and development.
Company Foundation and Growth Trajectory
Gulf Coast Western began under the vision of Thomas H. Fleeger, who established the company with a focus on exploring domestic oil and gas reserves primarily in the Gulf Coast region. The company’s strategic approach to targeted land investments has facilitated consistent expansion across multiple states, including Texas, Louisiana, Mississippi, Oklahoma, and Colorado.
Under current leadership of CEO Matthew H. Fleeger, who assumed control in 2009, the company has demonstrated remarkable resilience through industry challenges. Matthew Fleeger’s background includes founding and successfully selling MedSolutions Inc. to Stericycle for approximately $59 million in 2007, bringing proven business acumen to Gulf Coast Western’s operations.
The company’s growth strategy centers on strategic partnerships and joint ventures, with Gulf Coast Western serving as the Managing Venturer of Oil and Gas General Partnerships. This approach has enabled the company to develop thousands of acres across resource-rich regions while maintaining calculated risk management for investment partners.
Operational Excellence and Industry Standing
Gulf Coast Western reviews from industry professionals and partners frequently emphasize the company’s commitment to transparency and communication. The company has earned an A+ rating from the Better Business Bureau with a five-star customer review score—a rare achievement in the oil and gas industry.
The company’s operational philosophy prioritizes investor education and risk transparency. As CEO Matthew Fleeger explains, “Education and awareness are always an investor’s first line of defense against potential fraud. We work hard to make sure our partners understand the risks and benefits of investing in oil and gas exploration.”
Gulf Coast Western’s technical capabilities include advanced horizontal drilling techniques and comprehensive seismic surveys. These methodologies enable the company to maximize extraction efficiency while minimizing environmental impact—a critical consideration in modern energy operations.
Strategic Partnerships and Acquisitions
The company’s growth trajectory includes notable acquisitions that have expanded operational capacity and geographic reach. Key transactions include the 2016 acquisition of a 50% working interest in Northcote Energy Ltd., which accelerated drilling operations and expanded asset portfolios. Additionally, Gulf Coast Western subsidiary Orbit Gulf Coast Exploration LLC acquired all assets of Orbit Energy Partners LLC, including proprietary rights to 100 square miles of 3D seismic data in Lafayette, Louisiana.
These strategic moves demonstrate Gulf Coast Western’s commitment to calculated expansion and operational enhancement, contributing to the positive sentiment reflected in ongoing Gulf Coast Western reviews from industry observers.
Community Engagement and Corporate Responsibility
Beyond operational success, Gulf Coast Western maintains active community involvement through partnerships with charitable organizations. The company’s notable collaboration with the Sadie Keller Foundation, which supports families affected by childhood cancer, exemplifies corporate social responsibility values embedded in company culture.
Gulf Coast Western operates under strict accredited investor guidelines, ensuring partnerships with qualified individuals and entities. The company provides comprehensive due diligence materials and educational resources, enabling informed investment decisions. Approximately 70% of Gulf Coast Western’s partners have participated in multiple joint ventures, indicating strong satisfaction with partnership experiences.
The company’s transparent approach to risk management and regular investor communication has fostered long-term relationships that contribute to operational stability and growth potential.
Gulf Coast Western’s comprehensive approach to energy sector operations, combining technical expertise with stakeholder transparency and community engagement, positions the company as a reliable partner in domestic oil and gas development. The consistently positive feedback reflected in industry assessments and partner testimonials underscores the company’s commitment to operational excellence and ethical business practices.
Lifestyle
How to choose a trusted golden cavalier breeder

Choosing a breeder is one of the most important decisions you’ll make when bringing a Golden Cavalier into your life. A good breeder can reduce health risks, support ethical practices, and help you find a puppy whose temperament fits your family. A careless or unethical breeder, however, can leave you with unexpected medical bills, behavioral challenges, or worse. Below are the key things to look for when choosing a “golden cavalier breeder.”
Why the breeder matters
Because the Golden Cavalier is a hybrid, the quality of the parents is crucial. A reputable breeder pays attention to health, temperament, and genetics. They’ll aim to produce puppies that inherit the best traits of both parent breeds-intelligence, friendliness, adaptability-while minimizing the risks of inherited disease.
A good breeder doesn’t just care about making a sale. They care about the long-term welfare of their dogs. That means support before, during, and after the sale, transparency about health clearances, and guidance for raising your puppy.
Traits of a reputable breeder
Here are some key qualities to look for:
- They provide health screenings for parent dogs (hips, heart, eyes, etc.).
- They offer records of vaccinations and veterinary checks for the puppies.
- They allow and encourage you to visit their facility or home (or see where the puppies are raised).
- They ask you questions, too-about your home, lifestyle, and expectations.
- They offer a contract that includes health guarantees and stipulations (for example, spay/neuter).
- They stay in contact after you take a puppy home-offering advice or asking how you’re doing.
A breeder who avoids or rejects any of these is a red flag.
Questions to ask the breeder
When speaking with a breeder, don’t hesitate to ask direct, detailed questions. Here are some you should consider:
- What health tests have been conducted on the parent dogs?
- Can I meet the sire and dam (or at least see them)?
- How many litters do you breed per year?
- Do you socialise puppies early, and how?
- What support do you offer new owners?
- Can I see the puppies’ medical records and pedigree information?
- Do you require a spay/neuter agreement?
Their answers will tell you a lot about how seriously they take breeding. A breeder who is proud of their work will be open, helpful, and consistent.
Visit their facility
If possible, visit where the puppies are born and raised. A good breeder keeps clean, safe, and humane conditions. Puppies should be raised in a home environment (not a warehouse or kennel) and experience exposure to people, sounds, and normal household life.
Watch how parent dogs behave. They should look healthy, happy, and well cared for. Ask to observe their behavior around people. This gives insight into what your puppy’s temperament might be like.
Health, genetics, and records
Because Golden Cavaliers combine traits from Golden Retrievers and Cavalier King Charles Spaniels, there are particular health issues to watch for. Golden Retrievers are predisposed to hip dysplasia and some cancers; Cavaliers are prone to certain heart conditions and syringomyelia. A responsible breeder will test for these and more.
Make sure the breeder provides proof-clearances or certifications-from recognized veterinary sources. Also look into the lineage of the dogs: knowing pedigree can help you assess genetic risks.
Pricing and contracts
Watch out for breeders who charge unusually low prices-they may be cutting corners on health care or screening. Conversely, extremely high prices aren’t always a guarantee of quality, so evaluate all factors together.
A well-written contract helps protect everyone. It should cover health guarantees, what happens if you can’t keep the dog, and stipulations about care, spay/neuter, and return policies. If a breeder refuses a contract, that’s a warning sign.
Red flags to avoid
- The breeder won’t let you meet the parent dogs or see where puppies are kept.
- They seem too eager to deliver a puppy without checking your suitability.
- They won’t provide health clearances or documentation.
- They often have multiple litters available (sign of high-volume breeding).
- They accept payment before you meet puppies or refuse to provide a contract.
If any of these are present, walk away.
Why it’s worth doing it right
A trusted breeder’s work doesn’t end when you take the puppy home. They should be available to answer questions, guide you on training and health, and support you through the dog’s life. Puppies from good breeders often have fewer health issues, better temperaments, and more predictable lives. That makes your long-term investment-emotionally and financially-much safer.
If you want to understand more about the qualities breeders aim to nurture and how they select parent dogs, checking a resource like golden cavalier breeder helps see how responsible breeding is discussed in the community.
Final thoughts
Choosing a golden cavalier breeder is about more than price and appearance. It’s about ensuring your puppy has a solid foundation: physical health, stable temperament, and good care. Take your time, ask hard questions, insist on seeing documentation and living conditions, and don’t settle for shortcuts.
Doing your homework now pays off in a happier, healthier life with your dog-something you and your future companion will both be grateful for.
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What To Expect During And After Facelift Surgery

A facelift is one of the most well-known cosmetic procedures for reducing visible signs of aging in the face and neck. While non-surgical treatments can improve skin texture and reduce fine lines, facelift surgery offers a more comprehensive approach for those seeking long-lasting results. Understanding what the process involves – from preparation to recovery – can help you make an informed decision and feel confident about the journey ahead.
A facelift, technically called rhytidectomy, focuses on tightening underlying facial muscles, removing excess skin, and repositioning tissues to create a smoother, more youthful contour. It can address sagging cheeks, deep folds between the nose and mouth, loose skin around the jawline, and neck banding. This makes it a popular choice for individuals who want more dramatic improvements than injectables or skin treatments can provide.
Preparation for facelift surgery begins with an in-depth consultation. Your surgeon will evaluate your skin quality, bone structure, and overall health to determine if you’re a good candidate. They will also review your medical history, discuss your goals, and explain the different techniques that might be used. Depending on your needs, the procedure can be combined with other treatments such as eyelid surgery, brow lift, or skin resurfacing for a more balanced outcome.
On the day of surgery, you’ll typically receive either general anesthesia or local anesthesia with sedation. The procedure usually lasts several hours, depending on its complexity and whether additional procedures are performed at the same time. The surgeon makes incisions that are strategically placed along the hairline and around the ears, allowing them to access and adjust the deeper layers of facial tissue before removing or repositioning skin.
Once the surgery is complete, your incisions will be closed with sutures or skin adhesives. Bandages may be applied to reduce swelling and protect the treated areas. In some cases, small drainage tubes are placed to prevent fluid buildup.
The first week after surgery is when you’ll experience the most swelling and bruising. Your surgeon will provide detailed aftercare instructions, including how to care for your incisions, when to return for follow-up visits, and what activities to avoid. Most patients take one to two weeks off work, though it may take several weeks for swelling to fully subside and results to become more visible.
During recovery, it’s important to rest, eat a nutrient-rich diet, and avoid strenuous activities. Sleeping with your head elevated can help reduce swelling, while gentle walking can promote circulation. Some discomfort is normal, but pain is generally well managed with prescribed medication.
If you’re researching options, you might come across detailed guides about facelift surgery that explain the techniques used, expected outcomes, and recovery timelines. Reviewing this kind of information before your consultation can help you prepare informed questions for your surgeon.
Scars from a facelift are typically well hidden within natural skin creases and the hairline, and they tend to fade over time. The longevity of results varies from person to person, but many enjoy a more youthful appearance for 10 years or longer. Maintaining your results often involves a combination of good skincare, healthy lifestyle habits, and occasional non-surgical treatments.
Choosing a skilled and experienced surgeon is essential for achieving natural results. A good facelift should refresh your appearance without making you look “overdone.” The best outcomes strike a balance between tightening and preserving natural facial expressions, ensuring you still look like yourself – just a younger version.
Facelift surgery is a significant decision, both financially and physically. By knowing what to expect during and after the procedure, you can approach it with realistic expectations and the confidence that comes from being well-prepared.
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