Winter Schedule

At TJ FIT, our philosophy has always been to keep our programs small and personal. We carry on this tradition with our spinning classes. We have 10 bikes for participants and 1 bike for the instructor. We pride ourselves in knowing each of our participants names as well as healthy history and this allows us to give you a more personalized workout in a comfortable environment.

TJ FIT'S spinning instructors are certified through MADDOGG ATHLETICS. Our spinning instructors are required to follow a 15 week apprenticeship program with TJ and a formal evaluation prior to teaching. Instructors are evaluated within the first 3 months of teaching and every year after the initial certification by TJ. For more information on our apprenticeship program, please contact Tracy at tracy@tjfit.com.

What is spinning?
"Created in the 1980s by personal trainer and ultra-endurance athlete Johnny G, Spinning is a unique indoor cycling workout. It brings the elements of athletic training to people of all fitness levels, but contrary to popular belief, Spinning is not just a "hard-core" fitness program for elite athletes. Instead, this high-energy group exercise integrates music, camaraderie and visualization in a complete mind/body exercise program. Individualized for participants of any age or ability, the Spinning program uses the specially designed Johnny G Spinner® stationary bike, a simple set of movements and hand positions, and heart rate training to deliver personal empowerment and unparalleled fitness results. In fact, participants in a 40-minute cycling class burn an average of 500 calories." Quoted from the official spinning website: www.spinning.com

For more information on the spinning program visit www.spinning.com

HOW TO START SPINNING AT TJ Fit
Before taking a class at TJ Fit, all our participants must attend a 45 minute orientation session. This session is an introduction to the spinning program. It will give you an opportunity to see what this incredible program is all about! We will go through the bike set up, and demonstrate the 5 movements and 3 hand positions that we use in a spinning class. We will discuss the 5 energy zones and heart rate training as well. You will also fill out the necessary paper work at this time. Spinning is a program that anyone, at any level and age can do! Please bring your workout clothes, water bottle, towel and running/cycling shoes. This orientation is free, so please email or call to book a bike at tracy@tjfit.com or 860-1439.

Note: For those of you that have participated in a spinning class before, you will still need to review this material with the instructor to ensure that you have been given the proper information. TJ Fit has found that most participants that have taken a spinning class at other facilities, have not been shown proper bike set up, or the proper technique of the movements.

HOW TO REGISTER
At TJ Fit we offer 3 different options to signing up for classes. You have the option of registering for an entire session, purchasing a spin card or simply dropping in to a class.

Registering for a session:
Signing up for a session, allows individuals to book a bike at a specific time slot. Ie: If you wanted to register for a session on Monday nights at 7pm, you would have a bike in that class for the given number of weeks in that session. To register for a session, classes are $10+gst per class, multiplied by the number of weeks in the session. If you chose to do more then one class a week and register for these classes, you will receive a discount. If you participate in 2 classes a week, you will receive a 5% discount and if you participate in 3 or more classes a week, you will receive a 10% discount.

Spin Card:
A spin card is a more flexible option for participants. The spin card allows our clients to book a bike up to 1 week in advance of the class they are wishing to participate in, depending on availability of course. The spin card is valid only during the session it is purchased in and if a bike is booked and you are not able to make the class, and 24 hours notice is not given TJ Fit, the class will be lost. Spin cards come in sets of 5 or 10 classes. The 5 class spin card is $60+gst and the 10 class spin card is $110+gst.

Dropping In:
Dropping in to a class can only be done up to 24 hours in advance. Participants must call TJ Fit ahead of time to confirm bike availability. Drop in classes will be $13+gst per class (effective May 2004). Again if you book a bike and then are not able to make the class, you will be charged
for the class.

Make Up Policy:
At TJ Fit we value our clients and want to stand out from our competition. We want you to adopt a healthy active lifestyle and we understand that sometimes, life can get in the way! So as a result, if you need to miss a class that you are registered for, if you let us know AT LEAST 24 HOURS IN ADVANCE (which will hopefully allow someone else to take your spot), you will be entitled to a make up during the session, that the missed class took place. MAKE UPS HOWEVER, CAN ONLY BE BOOKED 24 HOURS IN ADVANCE, AND ARE DEPENDENT ON AVAILABILITY. MAKE UPS CANNOT BE CARRIED OVER INTO THE NEXT SESSION. Priority will be given to spin card holders and drop ins.

What to bring:
Please arrive at least 15 minutes before the start of class to get properly set up on the bike. TJ Fit's instructors will check your seat ht, and fore and aft positioning with a plum line before the start of every class and this is time consuming, so please arrive early so that the class can start on time. Bring a water bottle and a towel. If you forget your water bottle or towel, we do sell bottled water and loan towels for a $1 each. If you have bike shorts, please wear them, and if you need a pair, we also have them for purchase. Bring a short sleeved top, as it does get very warm in our spinning room.

Please bring a pair of workout shoes or biking shoes. Ideally a shoe with a stiff soled bottom. We have SPD compatible pedals, if you have biking shoes. If you have a heart rate monitor, please bring that as well. Lastly, please bring a smile, as we can't wait to share the spinning experience with you!

Heart Rate Monitor Training:
Within our spinning program, we feel it is very important that each individual works at their own intensity level that is appropriate for them. With the use of a heart rate monitor, this allows individuals to do this. We do recommend that you purchase a heart rate monitor to use in our classes. We do have a few that we will lend you to test out, but also sell 3 models that you can purchase.

SPINNING
Winter Schedule 2012

Winter session begins on Monday January 9th. Classes will run for 15 weeks. Last class will be Saturday April 28th.

Here is our Winter Schedule:

Monday 6:30-7:30pm (FULL)
Tuesday 10am-11am, 6-7pm (FULL) and 7:30-8:30pm (FULL)
Wednesday 6-7pm (FULL) and 7:30-8:30pm
Thursday 10am-11am, 6:30-7:30pm
Saturday 9-10am (FULL) and 10:30-11:30am.

Periodization Schedule

Spin®, Spinner® and Spinning® are registered trademarks of Mad Dogg Athletics, Inc.