27560 Newhall Ranch Road Suite 311 Valencia, CA

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"I'm training to be a bad ass!" WHAT ARE YOU TRAINING FOR?

It seems like nowadays everyone wants to be a “Bad Ass” and I love it! The empowerment people achieve through exercise is the reason I have been training people for over 20 years. I love when people cross the finish line of an event or even a fitness class and feel like they can do ANYTHING! We are given one precious life with plenty of time to reach or miss goals and I know I want to make the most of every second.

So what are you training for? What are your goals? Do you know how you will get there? Have you made a plan? 

A woman in class recently told me she wants to lose 50 pounds by next July. I was excited for her and we pushed through the class with that goal in mind. After I saw how hard she was working in class, I told her she will reach 50 pounds before July!”

But just saying I will lose 50 pounds by July is not enough to get her there. She needs a clear, calculated plan to reach that goal. I can dream of being a millionaire but if I do nothing towards that goal, it will only be a dream. I don’t want this woman to wake up next July saying well, I lost 20 pounds but I’m still working toward the 50. NO! She CAN lose 50 pounds by next July! There are 52 weeks in a year. If she made a plan to lose 1 pound per week, she could lose 52 pounds by next July!

Whatever your goal is, you need to plan the steps to get there. SMART Goal setting states that we are more likely to achieve our goals if the goal is:

  • ·      SPECIFIC
  • ·      MEASURABLE
  • ·      ACTION BASED
  • ·      REALISTIC

Specific goal: I want to lose 50 pounds


Measurable: I will lose 1 lb per week

Action based: I will cycle at Cycleup 4 days a week

Realistic: It is realistic that I can lose 1 lb per week and that I have the time to cycle 4 days a week

Time Constrained: 1 year to achieve goal

Now, one year to achieve the goal is a long-term goal. To be more successful, we will BREAK IT UP into smaller goals. Take this goal and break it into one-month increments.


·      It is July 7, 2014. By Aug 7, 2014, I will lose 4 pounds.

·      I will have to exercise 4 times a week for 16 total classes

o   Purchase either the 20 ride package summer special, or why not the Unlimited Monthly?

·      I will lose 1 lb per week.


TRACKING the goal will increase her likelihood of achieving the one-month goal. She will record her exercise sessions. She will make a log sheet with days attended, minutes of exercise, and calories burned. The MY STATS program will make this very easy for her to log and record.

To lose 1 lb per week, one must create a 3,500 calorie deficit via exercise or diet or a combination of both.


If our female exercises 4 days a week, she would need to expend 875 calories per session to reach the 3,500 calories per week. Since she is new to cycling, we will set her caloric expenditure goal to 400 kcal and we will include a 275 calorie restriction in her diet in order to reach the 3,500 calorie deficit by the end of the week. Riding 12mph for a 155lb person will burn 298 calories in 30 minutes so she will easily be able to reach 400 calories in 45 minutes. 1 pancake at IHOP equals 275 calories. 1 Soda at 150 calories and 1, 1-oz bag of Doritos at 140 calories equals 290 calories. Cutting out a few unhealthy snacks or reducing portion sizes at each meal will help her easily reach a deficit of 275 calories.


And her plan would be as such:







































This is the schedule for Month 1. As our female becomes stronger and more fit, she will be able to expend more than 400 calories per ride (pedaling at faster than 12mph or increasing the resistance). Therefore, like I predicted, she will reach her 50-pound weight loss before July! She will need to adjust her plan every month and keep tracking to keep her accountable.


What else can she do to make sure she reaches her goal?

  • ·      Look at it – Make a vision board, post a picture or motivational statement in a highly visible place to continually remind her of the goal
  • ·      Tell People – And she is already doing this! She told me and now I will keep asking her how she is doing. Tell everyone you know so you are held accountable.
  • ·      Break it Up – Month by Month set the plan with smaller steps toward the long term goal
  • ·      Set a date – July 7, 2015 my new target weight will be <insert weight here>
  • ·      Commit to yourself – You and only you can make this happen. Commit to doing this for yourself. It’s important to you. We don’t get to turn back the clock and we don’t get any time back. So set your plan, commit to it, and just do it!

WHAT ARE YOU TRAINING FOR? Is there a “bad ass” inside of you?

Take the time to sit down and set a personal goal for yourself. Then, take the important next steps and MAKE A PLAN to get there! Cycling with the best instructors at Cycleup is your first step to maximize caloric expenditure, weight loss, muscular endurance, and cardiovascular health all with low impact to the joints!


Let’s all achieve big things with Cycleup!

Heather Flebbe, M.S., ACSM holds her Master's Degree in Exercise Physiology and is a lecturer at California State University, Los Angeles. Heather also presents for the American College of Sports Medicine certification workshops. She may be reached at fastbikermom@gmail.com.