The Essences of Indoor Cycling by Dennis Mellon

Where the Art, Science and Technology of Indoor Cycling Converge

Updated version of the Stages Flight IOS app is available in the app store

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Connectivity bugs with the iPhone 8 and X have been squashed with this update.




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Stages Flight Instructional Videos





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How to find the Ant+ ID of your heart rate chest strap using an Android device with the Ant+ to BLE Heart Ant+ ID Finder app



How to find the Ant+ ID of your heart rate chest strap using a Garmin head unit



Beat TODAY! Release 1

Some people talk about beating yesterday, I like to focus on today!



Equinox’s “Fitness Incubator” And Its Search For The Next Zumba

At Project by Equinox, creative fitness instructors think up new ways to propel the upscale brand forward. Can they build the next big exercise trend?

That’s because in it lies a laboratory of sorts, a barely known incubator devoted to the future of fitness. Project by Equinox is a sweaty think tank where instructors, exercise specialists, and program directors brainstorm the next Zumba. Created by Equinox, it independently lives outside a traditional studio to create an intimate training community.

“Our ultimate goal is to welcome ideas and innovation into the brand from outside that might provide us with scalable ideas to use back at Equinox,” explains Keith Irace, Equinox’s VP of group fitness.

Inside, it’s an equal mix of trendy boutique studio and a secretive underground bunker. The blocky and matte cement interiors resemble a panic room, though dotted with a few unexpected amenities like a cold brew tap, tubs of Orbit gum, and a bathroom stocked with Drybar products.

[Photo: Jason Rappaport]

The workout room, meanwhile, features support pillars encased in cognac leather and sleek glass. Grates cover the ceiling, letting bursts of bright colors like melon pink shine through. This place doesn’t look like your average gym, and that’s the point: This is a place to get instructors to, hopefully, think differently.

“We wanted to make sure that we weren’t missing anything that didn’t organically fit under our umbrella,” says Irace of the program.

Embracing the new is on par with the luxury brand, as it continuously expands beyond the gym floor. Most recently, Equinox announced plans for a hotel and launched a line of high-end goods with famous designers like Virgil Abloh.

Rapid consumer interest in health and fitness activities has skyrocketed, with 1 out of every 5 Americans heading to the gym (or at least paying for a membership), according to the International Health, Racquet and Sportsclub Association. IBISworld predicts the gym and health club market will grow at an annualized rate of 3.2%, a faster pace than the overall economy.

[Photo: Jason Rappaport]

“It’s never been better to be in the fitness business,” Equinox executive chairman Harvey Spevak recently told CNBC. “Demand has never been stronger . . . Health is the new wealth.”As boutique fitness grabs a greater percentage of the $30 billion U.S. fitness industry, big brands know they need to innovate to keep up with trends. Cycling studios, for example, doubled in the last few years. The intention isn’t to simply copy what’s working for cult-favorite studios, but to come up with The Next Big Thing.

As such, Project by Equinox acts as both an incubator program and a talent scout. Forward-thinking fitness instructors can apply for a yearlong program on premises, though some are “discovered” by an in-house scout who frequents boutique studios, then sets up auditions. Some are already employed by Equinox, but the majority are new to the brand. It’s an even mix of insiders and outsiders.

At the same time, anyone can take a class at Project. While the studio doesn’t advertise itself in traditional ways, it does get a decent-sized group for each class simply by word of mouth. That, and the fact that many of the instructors boast sizeable social media followers (or as fitness enthusiasts call them, “tribes.”) Attendees are encouraged to provide feedback on each class, thereby helping to improve the end result.

Source: Equinox’s “Fitness Incubator” And Its Search For The Next Zumba

The Power of Kygo version 1

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Layla – Eric Clapton

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How the Apple Watch Could Become the Ultimate Fitness Tracker

If you hit the gym, it might be a better investment than a Garmin or other specialized watch.

Source: How the Apple Watch Could Become the Ultimate Fitness Tracker


Choir! Choir! Choir! – Wonderful World

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Choir! Choir! Choir! – Last Christmas

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Walk on Water – 30 Seconds From Mars




Thanksgiving 2017 Indoor Cycling Video Class – It’s Time to Reflect

This year for my Thanksgiving week classes I’ve decided to focus on reflection.  All the songs in my playlist have lyrics that make me reflex on life.  The good, the bad, wins, losses, life, death, memories, the future, hope and what I can do to make this world a better place.

Click Here to download this video.

Stages Flight instructors can find this profile in the Instructor Cloud.

Here’s the playlist:

“He walks on up the hill to the rock on which he stands
He looks back at the crowd
He looks down at his hands and he says
I am a difference maker”


“I wanna run, I want to hide
I wanna tear down the walls
That hold me inside.
I wanna reach out
And touch the flame
Where the streets have no name”


“I wish I could go back to playing barbies in my room
They never say that you gotta grow up, quite this soon
How fast things change, and now I’m here
And all I wanna do
Is go back to playing barbies in my room”


“This train carries saints and sinners
This train carries losers and winners
This train carries whores and gamblers
This train carries lost souls
I said, this train dreams will not be thwarted
This train faith will be rewarded
This train hear the steel wheels singin’
This train bells of freedom ringin'”


“I believe when the Kingdom comes
Then all the colors will bleed into one
Bleed into one
But yes I’m still running.
You broke the bonds
You loosened the chains
You carried the cross
Of my shame
Of my shame
You know I believed it
But I still haven’t found
What I’m looking for
But I still haven’t found
What I’m looking for”


“And when you call and need me near
Sayin’ where’d you go?
Brother, I’m right here
And on those days when the sky begins to fall
You’re the blood of my blood
We can get through it all”


“How I wish, how I wish you were here
We’re just two lost souls
Swimming in a fish bowl
Year after year
Running over the same old ground
And how we found
The same old fears
Wish you were here”


“Come out upon my seas
Cursed missed opportunities am I
A part of the cure
Or am I part of the disease”


“It’s better to feel pain, than nothing at all
The opposite of love’s indifference”


“I wish somebody would have told me that
Some day, these will be the good old days
All the love you won’t forget
And all these reckless nights you won’t regret
Someday soon, your whole life’s gonna change
You’ll miss the magic of these good old days”


“Let’s take a little trip down where we used to go
It’s way beyond the strip, a place they call your soul
We’ll sit down for a while and let the evening roll”


“If my words did glow with the gold of sunshine
And my tunes were played on the harp unstrung
Would you hear my voice come through the music
Would you hold it near as it were your own?

It’s a hand-me-down, the thoughts are broken
Perhaps they’re better left unsung
I don’t know, don’t really care
Let there be songs to fill the air

Ripple in still water
When there is no pebble tossed
Nor wind to blow

Reach out your hand if your cup be empty
If your cup is full may it be again
Let it be known there is a fountain
That was not made by the hands of men

There is a road, no simple highway
Between the dawn and the dark of night
And if you go no one may follow
That path is for your steps alone

Ripple in still water
When there is no pebble tossed
Nor wind to blow

You who choose to lead must follow
But if you fall you fall alone
If you should stand then who’s to guide you?
If I knew the way I would take you home”

Garth Brooks – Ask Me How I Know



Broken Halos by Chris Stapleton


Silence by Marshmello – My son Christian introduced me to this song.



U2’s Songs of Experience is going to be another classic

Here’s what’s out so far.


It’s Better to Work Out With Other People Than by Yourself. Here’s Why

The benefits go way beyond working up a sweat

Jamie Ducharme

October 31, 2017

Exercise is great for mental health; Research has shown that it can lower stress, improve mood and even decrease symptoms of depression and anxiety. But new research finds that a group exercise class may be even better for your mental wellbeing than a solo sweat session.

A small study published in the Journal of the American Osteopathic Association found that people who took group exercise classes reported less stress and more physical, emotional and mental health benefits than those who exercised alone or did not hit the gym at all, suggesting that a social atmosphere may compound the already numerous benefits of physical activity.

At the University of New England College of Osteopathic Medicine, 69 people in their first or second year of medical school—typically a very stressful time—were recruited for the study. One group of students did at least one 30-minute core training class together each week; another exercised alone or with one or two other people at least twice a week; and a third didn’t engage in any physical activity beyond walking or biking for transportation. Students were allowed to choose their own group.

Source: It’s Better to Work Out With Other People Than by Yourself. Here’s Why


I Will Never Let You Go – Kygo


In Memory of Susan Rielly

Click here to download Susan’s memorial slideshow

The playlist of Susan’s life

Click here to download this music mix

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