Be Fit With Biray

In my first entry in the ‘Future of Group Exercise’ series, I invited the online community to join in on a conversation about the next decade of group fitness. Kelly Coulter, fitness author and creator of the site FitClasses.com, was the first to jump in with this comment:

“The future of group fitness lies in pre-formatted, almost ‘franchised’ classes,” she says.

This idea of standardizing classes within the group fitness industry has always been a subject of debate in the instructor community. So I thought the topic would be a great second post in this series. Are branded classes really the wave of the future?

Branded classes (or sometimes referred to as ‘pre-formatted’ or ‘trademark’ classes) are designed to help group fitness instructors deliver consistent content to participants anywhere in the world. If you’re going to take a Spinning class from a trained Spinning instructor, regardless if you’re cycling at a club in Phoenix, AZ or in Guanajuato, Mexico, you will experience a ride based on the same basic design principles.

Over the years we’ve seen many examples of formatted classes that have found success by branding their style. Examples include: Bally Total Fitness’ Kwando (branded kickboxing) and Powerflex (branded muscle conditioning); YogaFit’s yoga certifications; Silver Sneakers senior programs; Zumba’s aerobic dance formats, and the most recent phenomenon, Les Mills fitness programs.

There is no doubt that pre-formatted classes are popular. Why shouldn’t they be? They are a turn-key fitness program coupled with recommended music or playlists; regularly updated exercises and choreography; and individual conferences or workshops. A one-stop shop for any instructor.

The question in this post is NOT whether branded programming is effective or if they are here to stay. This post is about HOW pre-formatted classes will evolve and WHY they will see more success.

The answers to these questions lie in face of our future group exercise instructors and fitness participants: the Millenials.

Let’s take a look at previous generations and figure out why branded classes may not have seen the success they are seeing today. Baby Boomers come from a generation that fought against institutional establishment, valued informality and independence. They worked hard to gain recognition in their jobs and among their peers. And believed in the “work now, play later” attitude. Let’s not forget their role in bringing life to the aerobics movement, at the time, in its infancy. Therefore, Boomer instructors may not have always been too favorable towards someone telling them what to teach, how to teach it, when to teach it, and to what music to teach it to.

Then there are the Gen Xers, living in the shadow of the Boomers. Full of creative energy, with unconventional or experimental attitudes. These are the MTV or the “me” generation, focused on self-discovery. Gen Xers value individuality. Branded classes are likely to put them in a box (which they’ll inevitably resent or break out of). However, Gen X instructors respond well to pre-formatted classes (at least, initially). Branded classes have given them a foundation from which to develop their own skills and drills. Isn’t it ironic, then, that it’s the Gen Xers who are now designing most of the branded classes we see today. (No wonder why they are pushing pre-formatted classes…LOL.)

But Gen Xers will not be the reason why branded classes will see exponential success in the future (although their enthusiasm may help). If you look at the generational trends of the Millenials, you will notice that they resent Gen X attitudes and don’t quite identify with Boomer values. In fact, they are much more sheltered than any other generation, and therefore more supportive of convention (social rules are respected). They are ‘team-oriented’, think in global terms, and are on track to “becoming the best-educated and best-behaved adults in the nation’s history.” Will they respond to pre-designed classes? Yes. Will they adopt the teachings of formatted classes? Yes. And the fact that they also outnumber the Baby Boomers and Gen Xers makes them the next powerful decision makers and trend setters of our industry.

Right now, Millenials have taken to the Zumbas and Les Mills of the health industry. But who knows if these are the formats that will make up the staple classes on future group exercise schedules. But whatever classes we’ll see in the future (a topic for another post), be it Avatar Abs or Cycle-In-Orbit classes, you can guarantee most everyone will be doing them the same way.

Earth day 5K 2008, Tempe, AZ.

I couldn’t have asked for a more crystal moment of clarity during the race: Watching the Arizona sun set behind the mountains. My heart beating out of my chest, as I tried to complete the race under 30 minutes. And listening the Beatles cover band echoing the chorus of “Imagine” as I crossed the finish line (3 seconds shy of my goal time).

I don’t know what came over me - if it was complete exhaustion or pure exhilaration, but I couldn’t help lying on the grass, gazing up at the sky, teary-eyed.

I hope Earth Day rejuvenated everyone’s spirits in dedicating their efforts to sustainable living. It certainly did for me…

[Photo Credit: H.E.A.T.H.E.R.]

You are bound to find a health and fitness conference happening somewhere around the world at any given month. And in Arizona, April is the month for FitnessFest, the Southwest region’s biggest land and aqua convention! Top professionals from the nation share their expertise with group fitness instructors and personal trainers in the area!

The event officially starts this Wednesday (4/16/08) and goes through the weekend (4/20/08). And this year FitnessFest has asked me to be their official conference blogger! I will be bringing you the highlights from the conference each day as it unfolds *LIVE* on this blog! Photos, session updates, presenter interviews, comment polls, member feedback… it’ll be like you were here!

Check in regularly and become a part of the experience!

Every once in a while Joy of Tech comes out with a health-related cartoon that gives me a good chuckle.
But the recent “Apple’s Lifestyle Companion” happened to crack me up! Enjoy…

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In a blog post I wrote a few months ago entitled Peas in a Podcast, I discussed the importance of personal trainers needing to screen fitness podcasts prior to recommending them to their clients. I stressed the fact that fitness consumers are not complementing their personal training sessions with podcasts. They are replacing them. I suggested it might be wise for PTs to be familiar with the podcasts that exist so (at the very least) they are resourceful when recommending those that best suit the needs of their clients.

I connected with Sean O’Malley, creator of Cardio Coach via email. He wrote to thank me for including Cardio Coach in an article I co-wrote for IDEA Health & Fitness called Could You Be A CyberTrainer? In his response, Sean was kind enough to offer me a few of his podcasts so I can give a listen and report back.

I usually score podcasts under two categories: exercise science (what are the physiological demands of the workout, are there any contraindicated moves, etc.) and exercise adherence (what features lead to continued subscriptions, what techniques from health behavior change models are applied, how are cues articulated, etc.). I don’t spend too much time dissecting the physiological impact of a workout unless there is a major discrepancy in this area. The biggest problem in our country is not trying a workout, it’s maintaining one. So my reviews tend to be heavier on adherence-side.

Exercise Science: The podcasts are physiologically sound. Nothing is asked of you that seems too extreme or overly risky. In other words, you’re in good hands with Sean. Cardio Coach programs are coupled with an intensity guide, based on a 4-level perceived exertion chart (or heart rate training zone), which makes each workout relevant to any participant, regardless of their fitness level.

I chose to workout to Volume 1 and selected the treadmill as my cardio equipment. Although Sean coaches you through the different challenges, it takes a few times before you get the hang of it. It took me about 3 different attempts before I was able to adapt my workout and get it “Just right!” I felt like Goldilocks in the story of the Three Bears. But once you figure what works for you, the workout is a total blast!

Below is a visual representation of my workout based on my own heart rate response. You can clearly see the 3 distinct challenges with the recovery periods in between.
Challenge #1: Six 20-second hills (at Level 3) with 40 seconds rest in between.
Challenge #2: Three sprints (at Level 3)
Challenge #3: Three minute fast hill (at Level 3) with a 20-second effort to finish (Level 4)

I took an additional 5 minutes at the end because prefer a longer cool down (hence the 40-minute workout). But I enjoyed that extra time listening to “coaches notes” at the end of the workout.

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Exercise Adherence: For the fitness enthusiast and even for athletes, these workouts are tremendously exciting and motivating! I, like most people, enjoy a good challenge and Sean definitely delivers the extra push that I need. Sean’s charisma certainly comes through in his coaching. He’s got a great presence throughout the workout and does more than just cue the drills. He takes the time to educate and explain each challenge to prepare you for your best performance. I only wish there was more of that! I prefer Cardio Coach over other fitness podcasts because I know I’ll get a great workout and my efforts will pay off in the end.

But this review is not about me or my own fitness benefits. It’s about the 76% of the population who isn’t meeting the 30 minutes of physical activity per day. It’s about the sedentary folks who would rather sit at home than go to the gym - let alone, workout on a cardio machine. And I’m always curious to find out what it takes to get those individuals up and moving.

Cardio Coach workouts claim to cater to everyone - and physiologically, they do - zone training is an effective way to adapt any program design to an individual’s fitness levels. But psychologically, Cardio Coach only caters to the fitness enthusiast or athlete. The motivational cues for those already going to the gym are very different than those for a fitness newbie or sedentary individual. In that respect, I think Cardio Coach is limited in their audience.

Fitness professionals tend to forget what it is like to be completely inactive. That words like exercise, gym, heart rate can be a turn-off for fitness newbies. And concepts like training zones and perceived exertion may be too abstract for sedentary individuals. This does not mean they can’t be understood over time through training. And it certainly is not an indication of ineffective program design. It just means there is a higher learning curve which requires greater dedication from the sedentary or new participant. And let’s be honest, most folks are not going to take the time to ‘get’ it.

Looking back at the workout Volume #1, if Sean just took one of those challenges and expanded it into one simple workout, increased the rest periods between the drills and even shortened total workout duration by 10 minutes, his workouts might appeal to a greater audience. That these ’stepping stone’ workouts (if you will) might better prepare newbies for Volume #1, rather than suggesting they repeat Volume #1 several times (which they are unlikely to do, in my opinion.)

Overall, I think Cardio Coach is superbly produced. Although the entire product line is currently limited to 8 workouts, each program is modifiable and jam-packed with enthusiasm. Thank you, Sean, for letting me try out the workouts. I know you’ve dedicated a lot of energy into making your dreams of ‘delivering fitness around the world’ a reality! I’m delighted to hear your efforts are paying off successfully! Keep inspiring individuals to be the best they can be. Including me!

If you have any podcasts you’d like me to review, please feel free to send me an email at befitwithbiray [at] gmail [dot] com.

The word “wireless” is ironic. When we hear the word, we immediately think of any technology that doesn’t require a physical wire or cord in order to connect to the world. But aren’t we, as human beings, naturally wireless anyway?

Yesterday on my endurance run, I purposely didn’t take my mp3 player, wear my heart rate monitor, or bring my cellphone with me.  I didn’t expect to have an epiphany from doing this, but I did feel a bit vulnerable knowing I had to rely on the world around me to guide my experience.

First of all, I couldn’t route my path on gmap-pedometer prior to leaving my house (which I normally do). Instead, I had to trust my inner compass to guide me through my neighborhood (which, believe it or not, was challenging seeing as I haven’t taken time to explore my community). Interestingly, I ventured into new developing areas that (I was surprised to find out later) are currently not represented on Google Maps.

I couldn’t depend on my music or daily podcasts for entertainment. All I had were the exhalations from my breaths, the ’sloshing’ from my water bottle, the repetitive sounds of my shoes hitting the pavement, the gusts of winds, and other ambient noise, like traffic (which, if you were STOMP, would be enough percussive sounds for an entire production!)

It also occurred to me that if I were to get in an emergency, I wouldn’t have an immediate way to contact my family or the police without my cellphone (yikes!). I didn’t dwell on that possibility too much, but the thought did briefly cross my mind.

And although I made guesses about my heart rate based on my rate of perceived exertion, I settled for knowing that I was alive, active, and moving without pain.

Now, I totally ‘get’ that this was not an extreme circumstance worth ‘woo-hoo‘-ing over. I’m sure many people exercise with minimal tech-weight. However, my short (less-than-an-hour) ‘wireless’ episode did lead me to another hypothetical question: What will this experience feel like 5 years from now? I often wonder about how technology continues to affect our behaviors. As computers continue to keep us ‘connected’ and nanotechnology advances the ways we interact with our world - how much harder will it be to experience the ‘natural’ environment in the future? What will a simple run outdoors even feel like?

So, my suggestion to you today is RUN (or walk, or bike)!! Get out there and experience the world as JUST YOU! Tech-naked and naturally wireless.

If my memory serves me correctly, I experienced my first group exercise class with my mother back in junior high. The class was Jazzercise and clearly the name was an indication of the ”70s/’80s dance-centric culture that existed.

It’s safe to say that group fitness formats have been representative of various cultural trends over the past three decades (and vice versa). I’m not a cultural anthropologist. And although I’d love to recount the ‘good old days’ of fitness, this post is not going to be on the historical journey of aerobics (you can find an overview here, if you’d like). This post is an introduction to a new series on this blog…

In this series entitled Future of Group Exercise, I’m willing to openly explore alternative ideas and discuss group dynamics as they relate to the millenial generation (digital residents). What health classes would the Jetson’s take?

Theories in group ex instruction and structure from staple formats (like step and cycling) will serve as our foundation for discussion. Perhaps somewhere through our dialog, I’m hoping we discover their derivatives, and then the derivatives of their derivatives…

Although Jazzercise still exists today, group exercise departments have evolved since taking my first class. Change is inevitable. I invite you to be a part of a conversation designed to challenge the traditional boundaries of group fitness…

Obviously, I’m a big supporter of exergames (exercise + video games = interactive game play). After all, I spent my years in grad school studying the cardiovascular responses to PS2’s EyeToy: Kinetic. And while I believe exergaming will continue to push the boundaries of traditional game play AND fitness, I’m also curious to see if gaming will have any reverse effects on how people play games in the real-world.

Three years ago, a group of scientists at the University of Singapore developed the Human PacMan game - (no, I’m not talking about Pacman going ‘live‘), but a version of the game immersed in the real-world!

“The new game, called Human PacMan, superimposes a 3D PacMan world on top of the city’s streets and architecture. Players enter the game by donning a wearable computer, headset and goggles before choosing to play the role of PacMan or one of the Ghosts. Players’ movements are tracked using GPS receivers and motion sensors and they are linked back to a central computer system by wireless Local Area Network.”

How COOL is this?! To those who still believe exergames limit the player’s interactions outside (which at times, it does), this type of integration seems genius! Let’s spend less time bring realism to games. And more time bringing gaming to the real world, literally! Anyone know why we aren’t seeing more of these games on the market?

This whole concept challenges PlayStation’s “Live in Your World, Play in Ours” slogan. Maybe they should consider changing it: “Live in Your World, and Play in it, too!”

I haven’t had much luck with my choices of running movies, lately. The last marathon flick I reviewed (Spirit of the Marathon) was too long, uninspired, and nauseating to watch - kinda like a healthier version of The Blair Witch Project, had they been looking for a finish line instead of a witch.

But the recent release of the movie Run, FatBoy, Run has lifted my spirits once again! I now believe, with great certainty, that any movie title starting and ending with the word ‘run’ is fantastic! Okay, so I’ve based this theory on another all-time great, Run Lola Run. But I stand to be corrected.

I won’t give away any spoilers (there’s nudity) nor recount any actors’ performances (Simon Pegg blisters on screen). But I will leave you with these parting words:

Minds of runners are insane:
Tear a liga, run thru pain
Keep yo figa and attain
The fitness of the highly trained
Simply survive, and do again.

Movie-goers minds enthrall:
Attempting not the runner’s call
Across the 26 mile haul
Seems silly when they just recall
An awesome flick to ’splain it all.

(Popcorn not included.)