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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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Maximizing Pharmacy Profitability Through Strategic Vendor Relationships

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Maximizing Pharmacy Profitability Through Strategic Vendor Relationships

In today’s competitive pharmacy landscape, the difference between thriving and merely surviving often comes down to how well you manage your vendor relationships. Strategic vendor partnerships can dramatically impact your bottom line, from securing better pricing to accessing innovative solutions that drive efficiency.

Understanding the Vendor Ecosystem

The Modern Pharmacy Vendor Landscape

Today’s pharmacies rely on multiple vendor relationships:

  • Primary wholesalers
  • Secondary suppliers
  • Technology providers
  • Equipment manufacturers
  • Professional service providers
  • Specialty medication distributors

Each relationship presents unique opportunities for optimization and cost savings.

Building Strategic Vendor Relationships

  1. Primary Wholesaler Optimization

Your primary wholesaler relationship is typically your most critical vendor partnership. Here’s how to maximize its value:

Contract Negotiation Strategies

  • Review historical purchase volumes to leverage buying power
  • Analyze generic compliance ratios for better pricing tiers
  • Negotiate payment terms that optimize cash flow
  • Secure better return goods policies
  • Include performance guarantees in contracts

Volume Commitment Optimization

  • Track monthly compliance to volume commitments
  • Understand the impact of brand vs. generic mix
  • Monitor contract tiers and thresholds
  • Plan seasonal buying strategies
  • Leverage special buying opportunities
  1. Secondary Supplier Management

Smart use of secondary suppliers or getting involved in the Canadian Pharmacy Partner program can significantly impact profitability:

When to Use Secondary Suppliers

  • Short-dated special buys
  • Stock shortages from primary wholesaler
  • Competitive pricing opportunities
  • Specialty item access
  • Emergency inventory needs

Risk Management

  • Verify supplier credentials
  • Monitor product authenticity
  • Track pricing variances
  • Maintain quality control
  • Document all transactions

Technology Partner Selection

Key Considerations

  • Integration capabilities with existing systems
  • Total cost of ownership
  • Training and support services
  • Upgrade paths and future scalability
  • Data security and compliance features

ROI Analysis

  • Implementation costs
  • Ongoing maintenance expenses
  • Productivity gains
  • Error reduction
  • Customer satisfaction improvements

Cost Optimization Strategies

  1. Inventory Management
  • Implement just-in-time ordering
  • Use data analytics for demand forecasting
  • Optimize par levels
  • Reduce expired product waste
  • Leverage seasonal buying opportunities
  1. Payment Terms Optimization
  • Negotiate early payment discounts
  • Balance cash flow requirements
  • Consider financing options
  • Track payment performance
  • Monitor rebate opportunities

Performance Measurement

Key Metrics to Track

  1. Financial Metrics
    • Purchase price variance
    • Payment term savings
    • Contract compliance rates
    • Return on investment
    • Total cost of ownership
  2. Operational Metrics
    • Order fill rates
    • Delivery performance
    • Quality metrics
    • Service levels
    • Response times

Vendor Relationship Management

Best Practices

  1. Regular Communication
    • Schedule quarterly business reviews
    • Maintain open dialogue
    • Share performance feedback
    • Discuss market trends
    • Plan future initiatives
  2. Documentation
    • Track all agreements
    • Monitor performance metrics
    • Document issue resolution
    • Maintain communication records
    • Keep compliance documentation

Innovative Partnership Models

Value-Added Services

  • Staff training programs
  • Market intelligence sharing
  • Technology solutions
  • Business consulting
  • Marketing support

Risk-Sharing Arrangements

  • Performance-based contracts
  • Shared savings programs
  • Joint venture opportunities
  • Collaborative initiatives
  • Innovation partnerships

Future-Proofing Vendor Relationships

Emerging Trends

  1. Digital Transformation
    • E-commerce integration
    • Automated ordering
    • Real-time analytics
    • Blockchain technology
    • AI-powered forecasting
  2. Sustainability Initiatives
    • Green packaging
    • Carbon footprint reduction
    • Waste minimization
    • Recycling programs
    • Environmental compliance

Crisis Management and Continuity Planning

Developing Backup Plans

  • Identify alternative suppliers
  • Maintain emergency contacts
  • Document contingency procedures
  • Test backup systems
  • Review insurance coverage

Risk Mitigation

  • Diversify supplier base
  • Monitor market conditions
  • Track supplier financial health
  • Maintain safety stock
  • Document quality issues

Conclusion: Creating Lasting Value

Successful vendor relationships require ongoing attention and strategic management. Key takeaways for maximizing profitability include:

  1. Strategic Focus
    • Align vendor relationships with business goals
    • Regularly review and optimize partnerships
    • Measure and track performance
    • Maintain clear communication
    • Plan for future needs
  2. Operational Excellence
    • Implement efficient processes
    • Leverage technology solutions
    • Monitor compliance
    • Maintain quality standards
    • Document everything
  3. Continuous Improvement
    • Regularly assess performance
    • Seek innovation opportunities
    • Adapt to market changes
    • Foster collaborative relationships
    • Share success metrics

By following these guidelines and regularly reviewing your vendor relationships, you can create sustainable competitive advantages and improve your pharmacy’s profitability. Remember that successful vendor relationships are partnerships, not just transactions, and require investment in time and resources to maximize their value.

 

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6 Steps to Take Before Investing in Oil and Gas: A Guide for Everyday Investors

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Steps to Take Before Investing in Oil and Gas

Investing in the oil and gas industry can be a lucrative opportunity. However, for everyday investors, it’s essential to approach this sector with careful planning and education so you can make informed decisions. One effective way to gain this knowledge is by attending a Phoenix Capital Group webinar, where experts break down complex industry concepts. Below, we take a look at critical steps you can take before investing, whether you’re a seasoned investor or new to oil and gas investments.

1. Conduct Thorough Research on the Oil and Gas Industry

The first step to any investment is understanding the asset in which you’re investing. Instead of navigating this market directly, many novice investors choose corporate bonds from companies such as Phoenix Capital Group or index funds. It’s important to distinguish between direct investments in oil commodities, which are highly susceptible to price fluctuations, and vehicles like bonds that are issued by companies operating in the sector. Corporate bonds can offer more consistent returns but still require a thorough understanding of the risks involved.

2. Understand Your Investment Objectives

Before investing in any asset, make sure you can define your investment objectives clearly. Ask yourself what you hope to achieve by investing in oil and gas. Is it income generation, diversification, or the potential for long-term growth? Make sure your goals align with the investment’s profile. Defining your objectives will help you choose the right kind of oil and gas investment and ensure that it fits within your overall financial plan. For example, if you are looking for income generation, you might be better served to select a corporate bond with fixed returns that fits your risk profile.

3. Conduct Thorough Due Diligence

After you’ve established your investment objectives, the next step is due diligence. This involves thoroughly researching the companies and investment opportunities within the oil and gas sector. Make sure you review their track record, financial stability, and overall business model. As explained in Phoenix Capital Group webinar sessions, understanding a company’s strategy, risk management approach, and how they plan to generate returns is critical to making an informed investment decision.

For example, some companies focus on acquiring and managing oil and gas properties, concentrating on assets that are either currently producing or have the potential to produce oil in the future. Others might be focused on collecting royalties or participating in joint ventures. Understanding their approach to risk management and how they plan to generate returns is essential. By taking the time to research, you can make an informed decision rather than entering an investment without the necessary industry knowledge.

4. Leverage Educational Resources, Like Webinars

Investing in an industry as technical as oil and gas requires a basic understanding of how it works. This is why we recommend taking advantage of educational resources, like attending a Phoenix Capital Group webinar. These investor focused webinars are short, conveniently scheduled, and feature experts in the field who can break down complex concepts into easy-to-understand concepts. Whether you’re looking to diversify your portfolio or explore new investment avenues, these webinars provide the knowledge base necessary to make informed and strategic decisions.

5. Evaluate the Company’s Financial Health and Transparency

Transparency and financial stability are key factors in evaluating any investment. Look for companies that provide regular updates on their financial performance, project milestones, and operational details. Openness surrounding financial health and strategic direction demonstrates a commitment to building trust with investors. Transparency efforts should include detailed financial reports, disclosures on revenue streams, and insights into any risks or challenges the company faces.

6. Diversify Your Portfolio

Diversification is a cardinal rule of investing. Spreading your exposure across different asset classes can help mitigate the risk associated with the inherent volatility in the oil and gas market. Consider balancing your portfolio with other types of investments, such as bonds, real estate, or technology stocks, to provide a cushion in case one sector underperforms.

Conclusion

Investing in the oil and gas sector offers the potential for significant returns, but it also requires careful consideration and thorough preparation. By following the six steps outlined in this guide, you can make more informed decisions and better navigate the complexities of this volatile industry. Whether you choose to invest directly in oil commodities or through corporate bonds like those offered by Phoenix Capital Group, these steps will help you align your investment choices with your financial goals and risk tolerance. For further insights, consider attending a Phoenix Capital Group webinar, where you can deepen your understanding and refine your investment strategy.

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The Importance of Professional Pressure Washing Services

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The Importance of Professional Pressure Washing Services

In the fast-paced world of property maintenance, the value of professional pressure washing services can’t be overstated. From residential homes to commercial buildings, maintaining external cleanliness not only enhances curb appeal but also extends the lifespan of building materials.

Residential Pressure Washing:

Homeowners benefit greatly from regular pressure washing, which removes harmful contaminants like mold, mildew, and algae. This not only prevents potential health hazards but also safeguards the home’s exterior from premature decay.

Commercial Pressure Washing:

For businesses, the external appearance can directly influence customer perception. Regular cleaning of sidewalks, parking lots, and facades keeps a business looking inviting and professional, which is essential for attracting and retaining customers.

Roof and Deck Cleaning:

These areas are particularly susceptible to the accumulation of dirt and organic growth, which can cause significant damage if not addressed. Professional cleaning helps prevent decay and leakage, prolonging the integrity and aesthetics of roofs and decks.

By investing in professional pressure washing services, property owners can maintain their premises in pristine condition, ultimately saving on costly repairs and replacements while ensuring their property looks its best year-round.

 

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