Be Fit With Biray

Fitness professionals are often told that they should take advantage of podcasting as a marketing tool. And while there are plenty of certified trainers and instructors out there, there are only a handful of them who share their exercise expertise through podcasting. (This does not include the fitness podcasts that guide you through a workout.)

One of my favorite podcasts is the Quick & Dirty Tip’s Nutrition Diva, hosted by Monica Reinagel, a board-certified Licensed Nutritionist and a professionally-trained chef (and opera singer!). She shares regular tips about nutrition and diet in about 5 minutes! Her episode topics are very relevant and easy for anyone to understand.

Besides having timely content (often in response to listener questions), this Nutrition Diva does an excellent job ENGAGING her audience via Twitter and in Facebook. Her responses are quick and personal. Also, Nutrition Diva recently launched a ‘widget’ that allows anyone to post her episodes on the web. Grab the code below by clicking on “get this widget”:

For those personal trainers or health coaches who want to get involved in podcasting, listen to Nutrition Diva and learn from her example. Even if you don’t want to create your own podcast, you can still benefit from knowing what podcasts to recommend. As a college health instructor, I often include these podcasts into the design of my course (especially during the nutrition unit). However, you can just as easily embed the Nutrition Diva widget on the side bar of a blog or website as supplemental information for your clients, too!

One of my favorite things to do is listen to various health and fitness podcasts. I have discovered many interesting programs and fitness workouts that keep me motivated during my workouts. I really believe this format truly gives a voice to fellow professionals in our field and allows them to express their passion, motivate their listeners, and educate audiences much more effectively.

When it comes to cycling, I have a list of podcasts I’ve been anxious to try. This weekend was the perfect opportunity to try one since I wasn’t quite in the mood to run. I downloaded one of the latest vodcasts to hit the iTunes circuit. David McQuillen, a cyclist from Zurich (Switzerland), recently started an indoor cycling series called “The Sufferfest“. Here’s how David came up with the idea:

A couple of years ago, when I really started training again, I started looking for good iPod workouts. I couldn’t find anything I liked. It was either some hyped up fitness instructor doing some mix of spiritual and physical spin training, or a cycling coach who bored me to tears with 10 minute time trial efforts (on the road, that’s fine, on a spinbike, it’s hell). Wasn’t there anything out there that was meant for cyclists, but that was also fun?

Fun, indeed! David not only creates interesting (and challenging) rides, but couples them with musical and video montages which makes for an entertaining experience. I decided to do his latest vodcast in the series, #5 “Glory Days of Tears and Pain”. The vodcast highlighted classic European cycling tours from the 80s (showcasing famous athletes like Greg Lemond during the height of his career) and married these videos with musical tributes to 80s/90s rock n’ roll songs. It was hard-core and completely awesome!

So far, there are only 5 vodcasts in the Sufferfest series (workouts 1 & 2 have been removed from the web for remastering). Having done podcasting production myself, producing hour-long rides is definitely time-consuming and production-intensive. So I can certainly appreciate David’s effort (and humor) that he puts into making these workouts exciting. While the vodcast concept has great potential for the indoor cycling format, the only thing I question is its sustainability. Currently, the SufferFest is a fairly amateur production and said to be listener supported (not that there’s anything wrong with this). But to produce these vodcasts must cost a fortune, if not for the video clips, but for the songs (musical licenses can increase production costs exponentially). So, for the sake of SufferFest fans (like me), I sure hope David and his team have enough capital to fund this project (or at least not get caught breaking any copyright laws.)

Exercising to a video is not a new thing. Cyclists have set up their trainers in front of their TVs for years. Group exercise rooms have been equipped with TV screens to show videos of cycling courses and races to motivate participantes during classes. But I suspect we will see more of these cycling vodcasts in the future. Some may not prefer watching a small screen during a workout, but others may find these images are just what they need to boost their training.

For me, watching the shot of the lone cyclist struggling through a snowy race day was just the visual I needed to keep me going on my last sprint interval. “If this guy can finish a race in a blizzard, I can certainly pedal a bit harder in this temperature controlled, cycling room.”

I don’t think vodcasts are appropriate for every activity or training format. In some cases, a regular podcast may be the better alternative. But for indoor cycling, vodcasts may be the next wave of media to make this cardiovascular activity worth pedaling.

Every year the American Council on Exercise (ACE) publishes their top 10 predictions for the fitness industry. This year, technology-based fitness was included as a major upcoming trend:

Technology-Based Fitness: From iPods to Cardio Cinema to exergaming (i.e., Wii Fit, Expresso Bikes) the latest in technology will continue to infuse itself in all aspects of fitness. Look for 2009 to provide more interactive video games that provide fitness benefits, as well as new inventions to make exercising a more engaging experience.

Although more programs will be enhanced through technology, 2009 will be the year where we will see less resistance from fitness professionals and commercial health clubs to adopt these newer technologies into their mainstream programming. For the past few years, there have been questions whether or not these alternative programs (such as, exergaming, fitness-related podcasts, online training, etc.) would be sustainable or even complementary to the efforts of most fitness professionals. I have heard many of my colleagues ask (and rightfully so) if these ideas would be short-lived or truly the beginning of a new era in fitness. And ACE confirms that this trend will only continue to grow. (Yes!)

For fitness pros and health clubs owners, 2009 will be less about immediate implementation of techno-based fitness programs (primarily due to economic concerns and the high costs associated with some technologies). Instead, growing efforts will go towards ‘behind-the-scene’ preparations for a stronger, bigger market-entry in late-2009, early-2010. Preparations that may or may not include: 1) offering and/or attending trainings on new technologies (i.e. workshops on fitness podcasting, certifications for exergaming, etc.); 2) budget considerations for future equipment purchases and club renovations to attract a new demographic; 3) recruiting or organzing staff/employees for new departments and fitness roles… and much, much more, I’m sure…

With that said, to all fitness professionals who are interested in marrying technology with their fitness efforts, I say: take this year to educate and experiment with new technologies (if you aren’t doing so already)! Attend sessions at conferences that introduce and discuss these topic areas. Talk to the early-adopters of these technologies and learn from their research and successes! Be a part of this conversation!

This year I will be discussing many of these topics in my sessions at IHRSA, ACSM, and IDEA World. Check my speaking schedule for exact times and dates.

Happy New Year!

In case you haven’t heard – PodCampAZ is coming to, well… Arizona, of course! Mark your calendars for this 2-day new media UNconference from November 1-2, 2008. This will be my first year as an attendee and a presenter. I’m totally thrilled to be a part of this event. (I imagine it will be like a mini SXSW-interactive).

Speakers gather to discuss topics ranging in film/video, print, TV, mobile, radio, IRL, and advertising. The newest member to the media party is interactive category, which certainly creates more opportunities to feature topics on exergaming and games for health. The session I will be presenting is entitled ‘Exergaming: Health Outside the XBox’ and the description goes as follows:

“Nintendo Wii and games like Dance Dance Revolution have propelled the exergaming phenomenon forward! Exergames are video games requiring players to be physical active during game play. In this session, discover their 25-year history, the scientific research to support game play and various applications in health and fitness.”

Read up on the speakers and topics and find out more about the event here.

Be there to help people answer the hottest new media question… “What’s your source?”

About 3 months ago, I wrote an extensive review of the fitness podcast Cardio Coach Vol. 1 workout, created by Sean O’Malley, founder and voice of Cardio Coach. I had been so impressed with his workouts that I’ve since included his other volumes as part of my personal fitness routine. A week ago I was on a business trip in southern California (Cardio Coach is based out of San Diego) where I met up with Sean for lunch to talk more about health, exercise, fitness and technology. Who was this man behind the science/technology of podcasting cardio?

“I teach a cycle class at 9:15 on Sunday mornings, too” he said on the phone prior to my making the flight arrangements for my trip. “You’re more than welcome to attend.” Cool, I thought. I can get an informal interview AND a great workout in one day! So, I booked a 6am flight out of Phoenix so I could make it in time to Sean’s class. After a physically challenging workout, I was definitely ready for some oceanside cuisine and good conversation.

I always find it fascinating when fitness professionals adopt current forms of technology and use it creatively to deliver exercise to their clients. Over 6 years ago, Sean started delivering his programs via audio to his dad to get him to exercise more. Once the idea gained momentum, he realized his efforts could turn into a business. Cardio Coach now has clients downloading workouts from around the world!

If you can’t tell by listening to him during the workouts, when you meet him you’ll know just how passionate Sean is about fitness. He’s always going beyond the ‘gym doors’ (if you will) by making sure his members and clients are enjoying each workout and meeting their fitness potential. During our conversation I discovered that Sean is just as genuine and ‘real’ in person as he is on his CDs/mp3s. He shared several inspiring stories of those clients whose lives have changed from listening to his workouts – something that he felt both humbled and inspired him throughout these years.

With so much creative potential and grounded spirit, I sense we will continue seeing Sean’s efforts cut across other arenas – not just in fitness. But in the meantime, I will continue to keep him in my playlist this training season.

Thank you, Sean, for taking time out of your Sunday to let me pick your fitness brain! Although I got a little too much San Diego sun, it was definitely worth it!

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.

(click on picture for larger view)

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.

I’m being featured *LIVE* on my first internet radio show! Host, fitness instructor, and self-proclaimed “Goddess of Virtual Fitness” Raina (aka Penda) will be broadcasting the interview. Our topic will be about fitness and technology, exergames and the Nintendo Wii. Where we go from there… well, it’ll be in the hands of the callers…

Show aired at 6 AM (Arizona, PST). If you missed it, you can listen to it here! (Okay, so I said a lot of ‘uhms’ and ‘aahs’ but I blamed that on the early start time – LOL!)

UPDATE: It’s nice to know others out there are promoting exergames within the fitness industry. A lot of times we hear exergaming being used in kid-fitness classes or physical education courses. Commercial fitness industry still is a bit resistant to adopting exergaming as a format in group exercise. And Penda is a big advocate for exergaming (which she calls ‘virtual fitness’) and spends time demonstrating the benefits of the Wii to her colleagues. I really enjoyed our conversation! Thanks, Penda!

For more information on how to incorporate exergaming in a health club and fitness studios, check out this article “Exergaming: Programming Outside the Xbox“

As group exercise instructors, the music we choose for our classes not only represents our personality, but assists us in motivating our participants. We’ve all used and incorporated mixes from various sources (some from fitness-related sites like Dynamix, MusicFlex, PowerMusic – others, from our personal inventory). And now with the popularity of Napster, Rhapsody, and iTunes, instructors are even more selective with their musical purchases.

How many times have members in our classes asked us about our playlists? How often have you recommended a song to a participant? How many hours have you spent creating the perfect bootcamp mix or cycle CD? Wouldn’t it be great if we actually saw a return from our musical investments? Well, now we can! I recently came across AMIE STREET, a site where you discover the songs you like (I say ‘discover’ because their database mostly consists of independent artists) and then get paid for spreading the word. Below are some cool things about AMIE STREET that I thought might be useful for group exercise instructors:

COOL THING #1: Tracks are CHEAP because up-and-coming artists upload in hopes to get discovered! Tracks cost anywhere between 98 cents and FREE (depending on their popularity – which is based on how often songs are downloaded).

COOL THING #2: If you like the song, you can officially recommend it. As a recommended track increases in popularity, the cost of track increases, therefore giving your greater kickbacks! A song that cost you 23 cents to buy could increase to 47 cents in a few days, returning 10 cents to your account (you can cash out or put it towards another track purchase!) They key is to recommend songs that start off at zero and watch them grow to 98 cents!

COOL THING #3: If you are recommending good songs, you might make some fans along the way – friends who follow to your profile. The more friends you have, the more likely they’ll download the songs you recommend (thus increasing the chances of making money.) So next time a member is a real-life fan of your playlists, make ‘em your Amie fan, too. (Every friend you invite to sign up earns you $4.00 in your account!)

COOL THING #4: Obviously this is not a grand money-making opportunity (unless you have tons of time and an ear for music in order to catch quality songs early in the game). But most of us don’t have the time nor are in the business of discovering new commercial talent (if we were, we’d probably be making millions of dollars, buying bling-bling and crashing parties whose guest lists include Beyonce and Stefani.) Most of us simply want new songs to keep our classes from getting bored. Best thing is to follow top profiles who recommend music that align with your own tastes (let them do all the work) and choose from their recs, decreasing your search time to a minimum.

We know people respond to good music regardless if it’s on BillBoards Top 100 or not. Music is an emotional and neurological experience. (Check out the book “This Is Your Brain on Music” by Daniel J. Levitin to learn more about the science of what makes a song enjoyable). So why spend hundreds of dollars on music when you can walk the ’streets’ and pick up dimes and quarters for free!

As personal trainers and group exercise instructors, we often complement or ‘outsource’ portions of our program design in order to create a more comprehensive workout for our clients. (I’ve often suggested cardio routines or fitness classes for clients to participate in addition to our sessions.)

However, with the popularity of downloadable fitness podcasts (which include every kind of cardio routine, muscular conditioning exercises, and yoga and pilates practices) consumers are not complementing their traditional in-person training. They are starting to replace them. And why shouldn’t they? Podcasts are affordable (anywhere from $0.99 to $3.99 per workout), produced by top fitness professionals, are regularly updated, and can conveniently integrate into anyone’s schedule.

I think it’s important for fitness professionals to listen to these podcasts and see exactly how they might impact our clients’ programming. From there, we can recommend or advise accordingly. Unfortunately, there are more than a dozen companies that provide comprehensive health/fitness podcasts. I can’t imagine anyone has the time to listen to every single one… but someone’s got to start somewhere…

Podcasts should be scored 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.

I started with Marina’s Podcasts first because the demos I listened to were instantly engaging. Marina is not only a fitness personality, but an entertainer (her background in dance and music gives her podcasts a lot of spunk). I immediately downloaded “Treadmill Workout #2″ and “Motivational cardio program #23″ (chosen purely for their appeal to my musical tastes).

Exercise Science: Marina’s workouts range from 20-30 mintues at length (which is perfect if you want to customize your workouts by combining two or three programs). Also, it meets the Surgeon General’s recommedations for daily physical activity. I strapped on my heart rate monitor and followed her technical cues for the treadmill routine. The speed and incline transitions were executed comfortably, workout was sustainable. Those who are brand new to exercise or don’t enjoy running, may find this particular design a bit challenging (as it includes running speeds above 5.2 mph). But Marina’s encouragement allows for different options. I opted out of the running portion and still found the workout to be effective. Does not cue regular water breaks, so drink plenty of water before, during, and after workout.

Although every fitness level will benefit from Marina’s podcasts, I would definitely recommend to those who are just starting an exercise program. Marina does not overwhelm the participant with tons of fitness jargon and exercise physiology. It seems her goal in the cardio designs is to keep you entertained while moving. And realistically, that’s all most of us really need!

Exercise Adherence: Marina’s energy takes ahold of you immediately. She is positive and funny, singing and humming along with her music. You instantly connect with her. She understands the challenges we have with exercise because she, too, struggled with her own body weight (once weighing 215 pounds, then dropping 100 pounds through diet & exercise). She truly is your exercise partner - not dictator. I found myself constantly smiling throughout the workout, and even laughing out loud at several of her comments (startling those around me). I repeated both workouts twice more after that and enjoyed them just the same.

The motivational workouts were (to me) more effective in keeping me on track than the treadmill ones because I didn’t have to adhere to a particular program design (which can sometimes make you feel guilty or unsuccessful if you can’t keep up with a pre-programmed workout). Marina gives you the option of purchasing her workout programs without instructions – in the event you only want to buy her music (which is also well-produced).

The only criticism I had came from several cues I felt were oddly placed or vague – such as, her disclaimer on consulting a physician before starting an exercise program (which was articulated halfway into the workout). Or, her refering you to a fitness professional at the gym regarding any questions you may have about the workout (this is assuming you’re even at the gym). But why would a person, who may already feel hesitant in participating in group fitness or relunctant in getting a trainer (hence why they’re listening to a podcast), approach someone else with questions (especially not knowing what questions they should have.) Isn’t this why they are paying for podcasts in the first place – to be guided and instructed? I couldn’t quite figure out who Marina’s audience was.

With that said, I truly respect and applaud Marina for her contributions (she has quite the database of podcasts). Like so many of us, our underlying goal is in helping people sustain healthier lifestyles – and obviously what works for one client, may not work for someone else. Thank you for a great workout, Marina! Continue doing what you do!!!

If you have any podcasts you’d like me to review or have evaluated some on your own, I’d love to hear from you. But for now, let’s continue to learn from each others’ efforts.

After all, aren’t we just the same peas in a podcast?