Pamela Light, MA
Pamela Light, MA
Article Archive
A well-rounded program includes cardio and resistance training, so how do you bridge the gap? Try HIIT cycling with strength.
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If you’d like to elevate your fitness services, adding yoga for seniors will set you apart and help your older clients even more.
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Family fitness events are a great way to bring people together and model healthy habits. Indoor cycling is a perfect choice.
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This fitness class with “tape box” workouts uses painter’s tape on the floor to create high-intensity agility and body-weight strength drills.
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This indoor cycling routine introduces Tabata-inspired intervals that provide a great workout for both beginner and advanced cyclists.
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More flexible and variable than dumbbells or kettlebells, sand bells are sand-filled disks that can be lifted, slammed, tossed, curled, or flipped like a heavy pancake. The following playful workout mixes high-intensity cardio and strength training with two levels of progression, creating a user-friendly class for any participant.
Sand Bell HIIT Details
FORMAT: strength and cardio conditioning
TOTAL TIME: 55 minutes
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More flexible and variable than dumbbells or kettlebells, sand bells are sand-filled disks that can be lifted, slammed, tossed, curled, or flipped like a heavy pancake. The following playful workout mixes high-intensity cardio and strength training with two levels of progression, creating a user-friendly class for any participant.
Sand Bell HIIT Details
FORMAT: strength and cardio conditioning
TOTAL TIME: 55 minutes
Strength training classes don’t have to adhere to a classic “sets and reps” template. Why not climb your way up and down this fun fitness ladder for a fast and furious total-body workout? Repetitions are high, but so is the frequency of change, keeping interest piqued during intense work sets.
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Strength training classes don’t have to adhere to a classic “sets and reps” template. Why not climb your way up and down this fun fitness ladder for a fast and furious total-body workout? Repetitions are high, but so is the frequency of change, keeping interest piqued during intense work sets.
Strength Ladder Details
GOAL/EMPHASIS: total-body strength training
TOTAL TIME: 1 hour
This class is a mega movement multivitamin combining essential core training with restorative self-myofascial release techniques. Every movement recruits trunk muscles, creating a strong foundation for any physical challenge. The foam-rolling section releases fascial adhesions and can help prevent injuries. Participants will leave feeling strong, centered and relaxed.
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Every Thursday morning, my cycle studio fills with an array of participants, ranging from accomplished Ironman® finishers to preschool moms trying to maximize their minutes—and Nora, a 92-year-old great-grandmother. Together we pedal like maniacs, laugh, sing a few refrains and walk out soaked through with sweat. In the cycle studio, participants of all ages and abilities can be motivated by being in a group, but riders can still slow down when they need to without sticking out. In fact, my own cycling journey began when I was pregnant and in search of a low-impact workout.
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This class is a mega movement multivitamin because it combines essential core training with restorative self-myofascial release techniques. Every movement recruits trunk muscles, creating a strong foundation for any physical challenge. The foam-rolling section helps attendees release fascial adhesions and, hopefully, prevent injuries. Participants will leave feeling strong, centered and relaxed.
Center and Roll Details
Goal/emphasis: core training and self-myofascial release
Total time: 1 hour
Fitness facilities compete to offer cutting-edge movement trends, but what about cutting-edge technology? The fitness world is becoming ever more virtual, and incoming clients are looking for more than a fun indoor cycling class or a cool cardio machine; they want to play a game!
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Kids don't usually line up to do squats and lunges, but they'll happily walk like a crab or run faster than a wave! Trick your littlest clients (aged 3—12) into getting a great workout with this quick–moving format packed with cleverly themed exercises.
Kids' Beach Boot Camp Details Goal: to engage kids and keep them moving while they have fun and feel successful Total time: 55—60 minutes Equipment needed:
Walk by any indoor cycling studio when a class is in session and you’re likely to hear cues like this:
“I want everyone at a 2!”
“Push yourself to a 7 and hold it there for 30 seconds!”
“Let’s start at a 3, turn up to 6, and then come back to a steady 4. Go!”
The key to unlocking a fantastic cycling class is somewhere in those numbers, but how well do your participants know what the numbers mean?
Walk by any indoor cycling studio when a class is in session and you're likely to hear a variation of the following:
"I want everyone at a 2!"
"Push yourself to a 7 and hold it there for 30 seconds!"
"Let's start at a 3, turn up to 6, and then come back to a steady 4. Go!"
The key to unlocking a fantastic cycling class is somewhere in those numbers, but your members may find themselves shut out if they don't know what you're referring to.
You're standing in front of a classroom wearing a microphone with 40 people staring at you and 60 minutes to fill. In between instructions and cues, what are you going to say? The drive to overshare politically, personally or otherwise may be strong. Think twice, however. Many great instructors have lost a prime slot on the schedule because they tripped on a verbal gaffe and landed with a foot in their mouth.
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Kickboxing is functional in nature. Doing a combination requires your arms and legs to work in sync, anchored by a strong, engaged core. What if you were to up the ante and throw in some dedicated functional strength intervals? You would have one knockout class and a fully functional body!
Fully Functional Kickboxing Details
TOTAL TIME: approximately 55 minutes
GOAL/EMPHASIS: cardio and strength intervals mixed with kickboxing combinations for a total-body workout
You look across the hall at Popular Instructor’s class and marvel at how she packs the house day after day, week after week. You’ve studied her style and tried your best to emulate her music, cuing, choreography—even the way she dresses—but your numbers are shrinking instead of growing. What are you doing wrong?
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