Newly Renovated Spinning Room at Tony s Westside Athletic Club in Albany, GA

Newly Renovated Spinning Room at Tony s Westside Athletic Club in Albany, GA

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Gel Sheets can be cut to form decorative patterns. (These lights are in a yoga studio I helped design.) They re known as color gels, filters, lighting gels, or simply gels. Gels are thin sheets of polycarbonate or polyester that project color when placed over a light fixture or window. Gels are simple, easy to work with and are found in virtually every area of stage or screen production. Whether in sheets, rolls or tubes, inexpensive gels can transform your indoor cycling room into a Cycling Emporium! www.stagespot.com/gel.html LED Flameless, Scentless Candles can be purchased at most any craft store (Michael s, etc.) or online

CLASS DESCRIPTIONS ENDURANCE RIDE DeAnna With DeAnna s extensive knowledge of outdoor cycling, she brings a very technical and realistic approach to Spinning. Flat roads and rolling hills are simulated with various degrees of resistance and speed. Music includes hits from the past and new contemporary releases. EXTREME SPINNING Barbara Barbara teaches a seamless class designed to challenge both Type 2A and B muscle fibers through interval training. Using a scale of perceived exertion, interval training burns both carbohydrates and fats while reaching your lactate threshold.. Barbara s music is a combination of Alternative and Progressive/ Tribal House. The ride is never competitive, and students are encouraged to take frequent water breaks at their discretion. PACE & POWER Michele Michele uses urban-inspired music to create a ride filled with lengthy climbs. This class is great for tightening and firming the lower body. With minimal coaching, you ll be targeting glutes and quads while transitioning both in and out of the saddle. SPINNING IN THE ZONES Mark Mark is a seasoned outdoor cyclist who focuses on techniques many advanced cyclists use to enhance performance and endurance while on the road. Mark enjoys progressive trance and instrumentals. CARDIO CHALLENGE Hollyn & Martha Hollyn and Martha offer a fun, energy-packed ride designed to keep you motivated and challenged. A wide array of top 40 hits will inspire you to ride your way to a leaner body! Westside Athletic Club Monday Thursday 4:30 am 11:00 pm Friday 4:30 am 9:00 pm Saturday 8:00 am 7:00 pm Sunday 10:00 am 6:00 pm Fitness for Women Monday Friday 6:00 am 9:00 pm Saturday 8:00 am 2:00 pm Sunday 1:00 pm 6:00 pm Child Care Service Monday Friday 8:00 am 1:00 pm 4:00 pm 9:00 pm Saturday 9:00 am 12:00 noon Sunday (childcare not available) Maybe it s because you ll torch an average of 600 calories per 50 minute ride. Or maybe it s because regardless of your fitness level, you ll get a heart pounding, yet low-impact workout while maintaining the ability to go at your own pace. Whatever the reason, millions worldwide have fallen in love with SPINNING. Tony s Westside Athletic Club is the ONLY Official Spinning facility in southwest Georgia with over 50 Spinner bikes, a state-of-the-art sound system, Spinning certified instructors and a newly renovated indoor cycling room. With a motivating group environment and music that begs your legs to pedal, you ll find yourself having a blast while riding your way to a leaner, stronger body. Ready to ride? Comfortable workout clothes, a water bottle and a sense of adventure are all you need to get started. Whether it s an Endurance Ride or Extreme Spinning, there is a SPINNING class designed just for you at Tony s! TONY S FITNESS GROUP 623 N. WESTOVER BLVD. ALBANY, GA 31707

FREQUENTLY ASKED QUESTIONS I VE NEVER TAKEN A SPIN CLASS WHAT SHOULD I EXPECT? If you re a first-timer, ask your instructor to help you set up your bike prior to class. The room will be very dark with black lights used for illumination. Most instructors use a microphone and the music will be loud and heart-pumping! Bring a water bottle and towel. Do not wear perfume or cologne (odors intensify as the room heats up) and respect other riders by limiting your conversation once class has started. DO I HAVE TO BE IN GREAT SHAPE TO PARTICIPATE IN A SPIN CLASS? Anyone can benefit from the Spinning program. You go at your own pace by controlling the resistance. Spinning is not competitive and the darkness of the room reduces any intimidation. HOW MANY CALORIES WILL I BURN AND HOW MANY MILES WILL I TRAVEL DURING A CLASS? The number of calories burned depends on your weight and intensity during the class. On average, participants burn between 400-600 calories and travel approximately 15-20 miles on the road. WHAT SHOULD I EAT IF I WANT TO BURN FAT? You need to provide your muscles with fuel without going overboard. Two hours before class, begin drinking water. Thirty minutes before class eat a small snack (80 calories) containing some carbohydrate. During class, drink lots of water (not an energy drink!) to maintain your body s performance. After class, have a small protein meal such as a protein shake, chicken or tuna. WILL SPINNING CLASS MAKE MY LEGS BULK UP? The climbs incorporated in a Spinning class simulate the experience of riding up a hill. Climbing is an excellent way to build strength, which means you not only get a shapelier buttocks and legs, but also stoke your metabolism since muscle needs more calories to sustain itself than fat does. HOW CAN I GET MORE COMFORTABLE SITTING ON THE SADDLE? If you re new to Spinning it may take a few classes to get your body used to sitting on the saddle. You may want to slide toward the back of the saddle, keeping pressure off the tip of the saddle. Padded bike shorts and/or a gel seat cover is recommended to make your ride more comfortable. Gel seat covers are available in the Spinning room or you may bring your own. WHAT KIND OF SHOES SHOULD I WEAR? Shoes made with a very stiff sole enable powerful pedal strokes. Cycling shoes, mountain bike shoes, or any stiff sole athletic shoe will provide stability and promote efficiency on the bike. Pedals with SPD cleats are also available on bikes marked with a red indicator. WHAT IS THE PROPER BIKE SETUP? Adjust the seat so your knees are slightly bent at the down stroke. Adjust the distance of the seat so your arms are a comfortable length and elbows relaxed. If you re a beginner, adjust the handlebars higher than the saddle. As you advance, the handlebars will be even with the saddle. HYDRATE WITH WATER! BASIC SPINNING POSITIONS SEATED FLAT Light to moderate Resistance SEATED CLIMB Moderate to heavy resistance STANDING FLAT with hands at 2nd position STANDING CLIMB with hands at 3rd position JUMPS performed by transitioning in and out of the saddle to various cadences.

FREE Spinning Passes are a GREAT way to grow your class! Printed front/back on bright neon cardstock, these cards are given to instructors and their students to pass out to friends, family, or acquaintances. As long as there is an empty bike, there is room for a guest in our class! Six free classes allows guests to try a variety of classes/instructors and make a connection based on musical preference and personality. After six classes, guests have found friends and are hooked on Spinning! (A gym membership usually follows!) Cards list class schedule on the back

Spinning thongs were printed as a thank you gift to my students! GREAT marketing idea for a women's class!

November 2008 Spinning News www.spinning.com/newsletter/november08.html Spinning Class Raises $700 for Cancer Charity The Pecan City Pedalers, a non-profit cycling club in Albany, Georgia, recently won a private Spinning class auctioned at a local cancer fundraising gala. Barbara Hoots, STAR-3 Instructor at Tony s Westside Athletic Club, donated her class to the charity s annual silent auction. After a night of fierce bidding, The Pecan City Pedalers emerged as winners and used the ride to celebrate the end of their outdoor cycling season. Following the exhilarating private class, free 6 Class passes were handed out along with ice cold adult beverages! Pecan City Pedalers from Albany, Georgia, share good times after their private Spinning Class! FOR EXPLOSIVE CLASS GROWTH, DONATE A PRIVATE RIDE FOR A CHARITY FUNDRAISING EVENT!

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