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

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Mounting track for lights

LED Rope Light

150 ft. spool

LED Flameless, Scentless Candles can be purchased at most any craft store

(Michael’s, etc.) or online

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.htmlwww.stagespot.com/gel.htmlwww.stagespot.com/gel.htmlwww.stagespot.com/gel.html

Gel Sheets can be

cut to form deco-

rative patterns.

(These lights are

in a yoga studio I

helped design.)

ENDURANCE RIDE—DeAnna With DeAnna’s extensive knowledge of out-door 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 re-leases. 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 per-ceived exertion, interval training burns both carbohydrates and fats while reaching your lactate threshold.. Barbara’s music is a com-bination 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 cre-ate 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 fo-cuses 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 chal-lenged. A wide array of top 40 hits will in-spire you to ride your way to a leaner body!

CLASS DESCRIPTIONS

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 main-taining the ability to go at your own pace. What-ever the rea-son, millions worldwide have fallen in love with SPINNING.®

Tony’s Westside

Athletic Club is the ONLY Official Spinning® facility in southwest Geor-gia with over 50 Spinner bikes, a state-of-the-art sound system, Spin-ning® 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 6

23 N. WESTOVER BLVD. A

LBANY, GA 31707

Westside Athletic ClubWestside Athletic ClubWestside Athletic ClubWestside Athletic Club MondayMondayMondayMonday————Thursday Thursday Thursday Thursday 4:30 am4:30 am4:30 am4:30 am————11:00 pm11:00 pm11:00 pm11:00 pm

FridayFridayFridayFriday 4:30 am4:30 am4:30 am4:30 am————9:00 pm9:00 pm9:00 pm9:00 pm

SaturdaySaturdaySaturdaySaturday 8:00 am8:00 am8:00 am8:00 am————7:00 pm7:00 pm7:00 pm7:00 pm

SundaySundaySundaySunday 10:00 am10:00 am10:00 am10:00 am————6:00 pm6:00 pm6:00 pm6:00 pm

Fitness for WomenFitness for WomenFitness for WomenFitness for Women MondayMondayMondayMonday————FridayFridayFridayFriday

6:00 am6:00 am6:00 am6:00 am————9:00 pm9:00 pm9:00 pm9:00 pm SaturdaySaturdaySaturdaySaturday

8:00 am8:00 am8:00 am8:00 am————2:00 pm2:00 pm2:00 pm2:00 pm SundaySundaySundaySunday

1:00 pm1:00 pm1:00 pm1:00 pm————6:00 pm6:00 pm6:00 pm6:00 pm

Child Care ServiceChild Care ServiceChild Care ServiceChild Care Service MondayMondayMondayMonday————FridayFridayFridayFriday

8:00 am8:00 am8:00 am8:00 am————1:00 pm 1:00 pm 1:00 pm 1:00 pm 4:00 pm4:00 pm4:00 pm4:00 pm————9:00 pm9:00 pm9:00 pm9:00 pm

SaturdaySaturdaySaturdaySaturday

9:00 am9:00 am9:00 am9:00 am————12:00 noon12:00 noon12:00 noon12:00 noon SundaySundaySundaySunday

(childcare not available)(childcare not available)(childcare not available)(childcare not available)

I’VE NEVER TAKEN A SPIN CLASSI’VE NEVER TAKEN A SPIN CLASSI’VE NEVER TAKEN A SPIN CLASSI’VE NEVER TAKEN A SPIN CLASS————WHAT WHAT WHAT WHAT

SHOULD I EXPECT? SHOULD I EXPECT? SHOULD I EXPECT? 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 micro-phone and the music will be loud and heart-pumping!

Bring a water bottle and towel. Do not wear perfume or cologne (odors inten-sify as the room heats up) and respect other riders by limiting your conversation once class has started.

DO I HAVE TO BE DO I HAVE TO BE DO I HAVE TO BE DO I HAVE TO BE

IN GREAT SHAPE IN GREAT SHAPE IN GREAT SHAPE IN GREAT SHAPE

TO PARTICIPATE TO PARTICIPATE TO PARTICIPATE TO PARTICIPATE

IN A SPIN CLASS?IN A SPIN CLASS?IN A SPIN CLASS?IN A SPIN CLASS?

Anyone can benefit from the Spinning pro-

gram. You go at your own pace by controlling the resistance. Spinning is not competitive and the dark-ness of the room reduces any intimidation.

HOW MANY CALORIES WILL I BURN AND HOW MANY CALORIES WILL I BURN AND HOW MANY CALORIES WILL I BURN AND HOW MANY CALORIES WILL I BURN AND

HOW MANY MILES WILL I TRAVEL DURING HOW MANY MILES WILL I TRAVEL DURING HOW MANY MILES WILL I TRAVEL DURING HOW MANY MILES WILL I TRAVEL DURING

A CLASSA CLASSA CLASSA 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 WHAT SHOULD I EAT IF I WANT TO BURN WHAT SHOULD I EAT IF I WANT TO BURN WHAT SHOULD I EAT IF I WANT TO BURN

FAT?FAT?FAT?FAT? You need to provide your muscles with fuel without going overboard. Two hours before class,

FREQUENTLY ASKED QUESTIONS

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 WILL SPINNING CLASS MAKE MY LEGS WILL SPINNING CLASS MAKE MY LEGS WILL SPINNING CLASS MAKE MY LEGS

BULK UP? BULK UP? BULK UP? BULK UP? The “climbs” incorporated in a Spin-ning 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 but-tocks and legs, but also stoke your metabolism since muscle needs more calories to sustain itself than fat does.

HOW CAN I GET MORE COMFORTABLE HOW CAN I GET MORE COMFORTABLE HOW CAN I GET MORE COMFORTABLE HOW CAN I GET MORE COMFORTABLE

SITTING ON THE SADDLE? SITTING ON THE SADDLE? SITTING ON THE SADDLE? 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 cov-ers are available in the Spinning room or you may bring your own.

WHAT KIND OF SHOES SHOULD I WHAT KIND OF SHOES SHOULD I WHAT KIND OF SHOES SHOULD I WHAT KIND OF SHOES SHOULD I

WEAR?WEAR?WEAR?WEAR? Shoes made with a very stiff sole en-able 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?WHAT IS THE PROPER BIKE SETUP?WHAT IS THE PROPER BIKE SETUP?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 handle-bars higher than the saddle. As you advance, the handlebars will be even with the saddle.

HYDRATE WITH WATER!HYDRATE WITH WATER!HYDRATE WITH WATER!HYDRATE WITH WATER!

SEATED FLAT

Light to moderate Resistance SEATED CLIMB

Moderate to heavy resis-tance

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.

BASIC SPINNING POSITIONS

FREE Spinning Passes FREE Spinning Passes FREE Spinning Passes 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!GREAT marketing idea for a women's’ class!GREAT marketing idea for a women's’ class!GREAT marketing idea for a women's’ class!

November 2008 Spinning News www.spinning.com/newsletter/november08.html

Spinning® Class Raises $700 Spinning® Class Raises $700 Spinning® Class Raises $700

for Cancer Charityfor Cancer Charityfor 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 exhilarat-

ing private class, free 6 Class passes were handed out along with

ice cold adult beverages!

Pecan City Pecan City Pecan City Pecan City

Pedalers Pedalers Pedalers Pedalers

from Albany, from Albany, from Albany, from Albany,

Georgia, Georgia, Georgia, Georgia,

share good share good share good share good

times after times after times after times after

their private their private their private their private

Spinning Spinning Spinning Spinning

Class!Class!Class!Class!

FOR EXPLOSIVE CLASS FOR EXPLOSIVE CLASS FOR EXPLOSIVE CLASS FOR EXPLOSIVE CLASS

GROWTH, DONATE A GROWTH, DONATE A GROWTH, DONATE A GROWTH, DONATE A

PRIVATE RIDE FOR A CHARITY PRIVATE RIDE FOR A CHARITY PRIVATE RIDE FOR A CHARITY PRIVATE RIDE FOR A CHARITY

FUNDRAISING EVENT!FUNDRAISING EVENT!FUNDRAISING EVENT!FUNDRAISING EVENT!

Generate Some Press!Generate Some Press!Generate Some Press!Generate Some Press! Local Newspapers LOVE Special Interest/Healthy Lifestyle Articles! FREE PUBLICITY!