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

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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.

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Why You Should Start Doing Lumberjack Squats, According to Andrew Demetre, Charleston-Based Fitness Expert

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Andrew Demetre Charleston

Squats are highly regarded as one of the best exercises you can do to build muscle in multiple areas of your body. Andrew Demetre, a Charleston-based fitness expert, says squats are one of the essential exercises that everyone should try to do at the gym.

Some people struggle with squats, though. Having heavyweights rest on your shoulders and gripping them with your hands and wrists while squatting down can be difficult. It can cause pain in your shoulders, elbows, or wrists if you don’t do it right.

Squats are challenging, and you might not be able to get enough depth on them to receive the proper exercise. If you fall into any of these categories, it’s worth doing lumberjack squats instead.

Below is a full description of how you can do this alternative squat exercise.

What Are Lumberjack Squats?

Lumberjack squats are an exercise that you can use as an alternative to the traditional squat. They don’t put as much pressure on your body, yet they still produce outstanding results in your workout.

It’s easier to do lumberjack squats more often than traditional squats, and you can vary the number of reps and sets you do and the tempo by which you do them.

That’s why they’re a great exercise that can either replace traditional squats altogether or can be integrated into your workout as a switch-up now and again.

Instead of holding a weight bar with weights resting on your shoulders and behind your head, you’ll do this with the bar propped up in front of you.

How to Do Lumberjack Squats

You’ll need two things for lumberjack squats — a bench and a weight bar. When you’re first getting started, just go with the weight bar by itself. Once you get comfortable doing the exercise, then you can add weights on one end.

Start by setting up the bench in front of you, and stand to one side of the bench. Your feet should be facing toward the bench, about a foot behind it.

Place the weight bar on a diagonal out in front of you. One end of the bar should be angled on the ground while you grip the other end of the bar in your hands.

Then, do the squat as you would a traditional squat, bringing the bar down with you toward the ground. Make sure that your elbows and arms stay locked in tight to your chest, and don’t bend as you squat.

Increasing the Difficulty

Andrew Demetre, a Charleston-based fitness expert, says that you can increase the difficulty level of lumberjack squats once you get comfortable with the exercise.

The easiest way to do so is to add some 45-pound weights to the end of the bar closest to you. When you squat, you should have the bottom of the weight touch the bench, and then you can go back up again.

Another option to add difficulty is to add a band to the exercise. Wrap one end of the band around the weight bar near the end closest to you, and put your feet on top of the other end on the ground. This will add some resistance and make it more challenging to complete.

Andrew Demetre

About Andrew Demetre

Andrew Demetre, Charleston health coach, physical trainer, and bodybuilder, first found his calling during the pandemic when he realized that many of his clients preferred working out from home. These days, Demetre uses his expertise to train clients from home, whether in the greater Charleston area or worldwide. Andrew firmly believes every client can achieve their ideal body through hard work and dedication — no gym membership needed.

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Gadgets for the Business Professional: Tech to Help You Work and Network

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Gadgets for the Business Professional

Are you a business professional looking for ways to stay organized and efficient in your work? Are you constantly on the go and in need of tech gadgets that can help you stay connected and productive? Look no further!

In this article, we’ll be exploring the latest and greatest gadgets for the modern business professional. From sleek laptops and powerful smartphones to smart pens and portable projectors, we’ve got you covered.

Whether you’re looking to streamline your workday or impress at your next networking event, these tech tools will help you work smarter and harder.

Get ready to upgrade your professional toolkit with these must-have gadgets!

  • Laptops: Essential Tools for Work and Travel

One essential gadget for any business professional is a reliable laptop. Whether you need a lightweight option for traveling or a more powerful machine for video editing and graphic design, a good laptop can be a game-changer. Look for a model with a fast processor, plenty of storage, and a long battery life to ensure that you can work smoothly and efficiently no matter where you are.

  • Smartphones: Stay Connected and Productive on the Go

A smartphone is another must-have gadget for any business professional. With a smartphone, you can stay connected to email, social media, and other important tools and resources while on the go.

Look for a model with a long battery life, a high-quality camera, and plenty of storage to ensure that you have everything you need to stay productive and connected. Learn about the best gadgets from experts on Parkslopedesign.

  • Portable Printers: Convenient Printing Solutions for On-the-Go Professionals

If you need to print documents or photos on the go, a portable printer can be a lifesaver. Look for a model that is lightweight and easy to carry, with features like Bluetooth connectivity and the ability to print wirelessly from your laptop or smartphone.

  • Smart Pens: Streamline Your Note-Taking and Organization

Smart pens are another innovative gadget that can help business professionals stay organized and take notes more efficiently.

These pens allow you to write on paper as you normally would, but also record and transcribe your notes digitally for easy organization and sharing. Look for a model with a long battery life and the ability to connect to your smartphone or laptop for seamless integration with your existing workflow. If you need help finding the best electronics/gadgets, Creative party blog is the go-to resource for expert recommendations on the best gadgets

  • Portable Projectors: Impressive Presentations Anywhere, Anytime

If you frequently give presentations or need to display information on the go, a portable projector can be a valuable tool. Look for a model with a high resolution, long battery life, and the ability to connect to a range of devices, including laptops, smartphones, and tablets.

Invest in the Right Tech Gadgets to Boost Your Professional Success

No matter what type of tech gadgets you need to succeed in your business endeavors, there are plenty of options out there to choose from. Whether you’re looking for a powerful laptop, a reliable smartphone, or a smart pen to help you take notes, there’s a gadget out there that can help you work smarter and harder.

By investing in the right tech tools, you can streamline your workday and stay ahead of the game in today’s fast-paced business world. Get expert advice on the top gadgets on the market from ityourstyle.

Conclusion

Tech gadgets are essential tools for business professionals looking to stay organized, efficient, and productive in their work. From laptops and smartphones to portable printers and smart pens, there are countless gadgets out there that can help you streamline your workday and succeed in today’s fast-paced business world.

By investing in the right tech tools, you can stay ahead of the game and impress at your next networking event or presentation. So don’t wait any longer – upgrade your professional toolkit with these must-have gadgets today!

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The Benefits of Group Coaching for New Leaders, According to DynaFlex CEO Darren Buddemeyer

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DynaFlex CEO Darren Buddemeyer

As a new leader, knowing how to mentor your workers and help them thrive can be difficult. Often, new managers ascend to their positions with experience handling technical aspects of their roles but with little knowledge of how to lead others.

In this article, Darren Buddemeyer, CEO of DynaFlex, explains how virtual group coaching can help new managers succeed.

Understanding the Purpose of Virtual Group Coaching

Virtual group leadership coaching is a type of training where leaders team up with an experienced coach to learn more about their management style, weaknesses, and how to reach their goals.

Ideally, participants end their session with greater clarity and a fresh, outside perspective from someone who can provide the tools they need to improve their interactions with their team.

Why New Leaders Need Group Coaching

New leaders may be experts in their fields, but they may also need help understanding the intricacies of management or how to be successful in their new roles. Some of the most common difficulties facing new managers include:

  1. Inability to See the Big Picture

It can be hard to transition from a technical role where you were the go-to person to a position that places the responsibilities of the entire organization on you. Group coaching can help a leader expand their vision from focusing on a single department to understanding how the whole organization works.

  1. Addressing Issues with Authority

Transitioning from a mid-level to a senior-level role can be difficult, especially when there’s a lot of competition for the position from other colleagues. Managers often need help establishing their authority, especially in their early days. Working with a group coach can provide valuable insight into developing credibility among your team.

  1. Developing Confidence

Projecting confidence is difficult, especially when you’re new to a role and the entire organization is looking to you for direction. A coach can give you some confidence-inspiring advice. In a group setting, you’ll also receive tips from other managers who have experienced similar problems.

Benefits of Virtual Group Coaching

Group coaching offers substantial benefits, especially to managers willing to put effort into the program. When coaching occurs virtually, you don’t have to leave the office for your session. You join a meeting online and connect with your advisor and other managers seeking to grow in their roles.

Group sessions offer a diverse setting where you can learn about problems leaders face in various industries. While some of them may face different issues than you, you can learn from their problems and consider how you’d handle things if you were in their shoes.

Finally, group coaching provides an outlet to share your problems with people in similar positions. Some people develop strong relationships with their peers and continue to speak with them long after the coaching sessions end. Having a mentor and a friend is mandatory for new leaders, who need a sounding board outside their organization.

Insight into Darren Buddemeyer, the CEO of DynaFlex

As the CEO of DynaFlex, Darren Buddemeyer is devoted to helping people brighten their smiles and get a good night’s sleep. He began working with DynaFlex at age 14, handling odd jobs for the lab in his spare time. Since stepping into the CEO role 30 years ago, Buddemeyer has expanded the company from a tiny lab into a major manufacturer of orthodontic products, orthodontic appliances, and dental sleep medicine devices.

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