Connect with us


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



Walter Keating Jr

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.

I cover national business news and lifestyle for Metic Press. Previously, I've written for TIME, Newsweek, the New York Daily News and VICE News. I am also an editor at HuffPost, a small business news room for a young audience.

Continue Reading


Business Management Advice from Consultant Corey Shader: What Is Quiet Firing and Why Is It Bad for Your Business?



Business Management Advice from Consultant Corey Shader

In the last few years, quiet quitting has been widely discussed in business media, as some employees have shifted to not going the extra mile and only doing the minimum that’s required of them. Consultant Corey Shader says another similar practice has emerged as well, and it’s one that is not good for any business.

It’s called quiet firing, and it can have disastrous effects on not just the employees it’s directed at, but the entire employee base, too. In the end, if not avoided, quiet firing can have long-term negative ramifications for all businesses.

Below is a further explanation of what quiet firing is, and why it can be so damaging for employers.

What is Quiet Firing?

Quiet firing is a term that describes managers who don’t provide the proper support, training, development and/or coaching to their employees, which ultimately results in those employers being pushed out the door.

It can be done directly, with intent, or it can be done indirectly, through bad management practices. Either way, it’s a passive action that managers take that creates a hostile work environment for the employee, so much so that they decide to quit on their own.

Before the employee actually quits, though, they often transition to quiet quitting. In other words, when employees don’t feel respected, they often scale back their own production to just do the minimum before they ultimately quit.

How Companies Practice Quiet Firing

There are many different ways that companies might practice quiet firing. One example is when managers don’t help their employees set goals, help them track their progress toward those goals and/or don’t give proper feedback along the way.

Managers who are overly critical but don’t praise their employees often also show signs of quiet firing. They are creating an environment where employees don’t feel valued.

Some managers may not be inclusive, keeping their employees out of the loop on important topics, hoarding the important responsibilities and, as a result, getting all the credit for themselves when things go right. Then, when things go wrong, these managers are quick to blame their employees for the failures.

Managers need to give individual attention to their employees and invest in their growth and success. After all, the overall success of the company is predicated on how well each employee performs.

Why Quiet Firing is So Bad

Even if the employee who is the target of the quiet firing no longer deserves their job, quiet firing is not the way to go about the situation. Corey Shader says that this practice can have widespread negative effects on the entire employee base.

Employees are observant, and they talk to each other. If one person is being treated unfairly and is being quiet fired by their manager, then it’s very likely that others know about it, too. This word can spread like wildfire throughout a company, leading other employees to wonder if they’re next.

A toxic culture is never a good thing at a business, no matter whether it’s directed at one person or a small group or the entire organization. All businesses should work hard to recognize whether their managers are engaging in quiet firing, and take necessary steps to prevent it.

About Corey Shader

Corey Shader is a self-made entrepreneur, consultant, investor, real estate developer, and founder of several companies, notably Insurance Pipeline. Operating primarily out of Ft. Lauderdale, Corey’s endeavors span across the nation, consulting for start-ups, and sitting on the board of digital media and senior healthcare agencies. As a consultant, Corey helps young businesses develop sales funnels and maximize profitability. Shader takes pride in challenging others to push themselves to be their very best — he believes in constant self-improvement, inspiring others through sharing his own life experiences.

Continue Reading


ARC Church Planter Aaron Stern Offers Insight into Deconstructing Jesus



ARC Church Planter Aaron Stern Offers Insight into Deconstructing Jesus

The topic of deconstruction is a popular one today. ARC church planter Aaron Stern says that in ministry, it often takes on a negative connotation.

Deconstruction can be destructive, which eventually can lead to deconversion. Some pastors, in a way, contribute to that, as they brush deconstruction aside as trivial doubts, telling people to trust in God and avoiding the topic instead of taking it head-on.

Yet, the big problem with approaching the topic in that way is that it’s against what Jesus taught. In fact, he encourages deconstruction.

The Sermon on the Mount

Jesus gives six vignettes in the Sermon on the Mount (in Matthew 5:21-48), speaking about topics such as enemy love, nonviolence, adultery and anger. Each of the vignettes begins with “You have heard that it was said,” which then follows with “but I tell you…”

In this way, Jesus is highlighting how other religious leaders have taught His followers to this point. At the same time, Jesus is telling His followers that there’s a new way they should embrace, a way that allows them to let go of any unscriptural and unhealthy ways of living out their faith, according to Aaron Stern, one of the church planters for ARC (Association of Related Churches).

How This Message Reverberates Today

This vignette style can be applied to modern life as well. The “you have heard” part can be followed by “your youth pastor” or “your parents.” Following that, the lesson can be presented which offers various perspectives grounded in the teachings of Jesus.

Deconstruction can be healthy if approached in this way. While it may be uncomfortable to some — since it could be the first time they’re challenging certain areas of their faith — it helps them stay true to Jesus.

Deconstruction is Just the First Step

ARC church planter Aaron Stern says the true lesson, though, is that deconstruction is just the first step. It’s not the be-all, end-all of rebuilding a relationship with Jesus or with strengthening our faith in a healthy way.

Yes, Jesus does encourage deconstruction, but what He’s really advocating is for reconstruction to follow so that your faith can become stronger and more authentic. In other words, deconstruction without reconstruction is incomplete.

All on its own, deconstruction can indeed become destructive, Aaron Stern, who planted his church with the support of ARC Churches. It can lead people to be cynical and distrust others. It doesn’t require any creativity at all and can ultimately lead people to destroy something that could have been beautiful.

Jesus teaches that the goal is healthy deconstruction, which involves uprooting from the current situation and then re-planting in a better location. It’s not just setting fire to the fields; it’s extracting weeds that are choking down one’s faith, so they can eventually produce a harvest that’s richer.

In a way, that’s why ARC church planter Aaron Stern suggests that a better word to use to describe the situation might be “disentangling” rather than deconstruction — as the process involves embracing a faith that’s purer, more grounded, and reflects the way of Jesus better.

About ARC (Association of Related Churches)

ARC (Association of Related Churches) is a cooperative of independent churches from different denominations, networks, and backgrounds who strategically resource church planters and pastors to help them reach people with the message of Jesus. ARC exists to see a thriving church in every community, reaching people with the message of Jesus. Since its beginning in 2001, ARC has grown into a global organization and has helped plant more than 1,000 churches.

Continue Reading


National Legal Staffing Support Explains Common Legal Process Outsourcing Services



National Legal Staffing Support

Like all businesses, law firms today are searching for ways to be more efficient and increase productivity. According to National Legal Staffing Support, one of the ways they are doing so is by outsourcing some of their legal work to legal process outsourcing companies.

There are many potential benefits to outsourcing services, including time and money savings, greater overall efficiency, and allowing the great legal minds of the firm to focus on high-level issues rather than being bogged down by paperwork and mundane tasks.

Below are some of the most common legal process outsourcing services.

Document Review and Management

Reviewing and managing contracts is a very time-consuming and expensive aspect of e-discovery. Some cases have literal mounds of documents that lawyers need to review, and they’re not always organized very well.

Legal process outsourcing services can handle scouring through all these documents, collecting the information and data within, and organizing it so the attorneys can use it.

The same can be done for contracts, which need to be drafted and managed along multiple steps in the legal process.

Legal Research

Legal research also takes up a lot of time and, as a result, costs a lot of money. However, it’s also an essential task, as it can make the difference between winning and losing a case.

Law firms that outsource to legal process outsourcing companies can have much of this research conducted for them. The outsourcing company can use the advanced technology tools at its disposal to browse through online records and past cases, producing summary files at the end with all the most relevant information.

This process can also be done during the due diligence stages of a settlement negotiation, again helping to free up attorneys for other tasks. Finally, the research can be used in forensic services such as accounting and other document reviews to uncover items that might not “jump off the page.”

Litigation Support

There are times when law firms may need some extra hands fast, either due to a big case they’re taking on or another staffing shortage at the firm. Legal process outsourcing companies can help in this regard, too.

They can provide firms with the extra staffing they need when they need it through people who work on location at the firm’s office, remotely, or in a hybrid arrangement. These highly-trained staff members can carry out whatever duties are required on a temporary basis to help support the firm and its cases.

National Legal Staffing Support says the law firm will choose how long they want the assignment to be, based on their needs.

Compliance Management

Staying compliant with laws can sometimes be challenging, if only because these laws change so frequently. With everything a law firm has on its hands with its own cases, outsourcing compliance management to a legal process outsourcing company can provide many benefits, helping to manage the firm’s risks and legal liabilities while doing the same for clients.

About National Legal Staffing Support

National Legal Staffing Support is a pioneer and leading legal process outsourcing provider. Located in Boca Raton, Florida, the company offers front- and back-office support to experienced consumer protection attorneys who specialize in debt resolution. National Legal Staffing Support also offers paralegal services, document management solutions, pre-litigation support, pre-filing analysis, research and client communication management.

Continue Reading