Next Level Living Spotlight: Instructor Karla Bersano

The Next Level Living Spotlight was born and raised in the country of Brazil.  Karla’s first love is volleyball and those talents brought her to Miami.  Before becoming a indoor cycling instructor Karla studied and played volleyball at Florida International University. She attended indoor cycling classes regularly and it was obvious her talents would her to instructing classes.  Karla’s classes are known for her Brazilian flavor with endless  energy that inspires and motivates you.  She has made a fast impact in the indoor cycling industry and has a devoted following filling up her classes.  Club One Fitness at the Flamingo South Beach has given Karla the perfect platform to launch her fitness career.  When Karla is not teaching, she can be found on Ocean Drive playing volleyball and spending time with her close friends.  Karla is also known for being one of best VIP host for South Beach’s best nightlife venues.

Performing the perfect jump

Jumps are fun but everybody knows this movement uses more energy than any other during indoor cycling.  The cadence and resistance are very important to master this movement. The hand position is important to maintain proper upper body alignment with the shoulders slightly forward over the hips. The elbows are bent toward the pedals as the body moves with a consistent rhythm. The pedal strokes are very smooth and controlled, by adjusting resistance.  Once the cadence is in rhythm with the music, the rider can lift their body up to a stabilized position over the front of the saddle. The rider immediately begins to establish balance by continuing with soft elbows and stabilizing their body to repeat the movement again. Jumps enhance cardiovascular development, body awareness and leg strength. This movement is a highly valuable part of indoor cycling training.

Performing the perfect jump

Jumps are fun but everybody knows this movement uses more energy than any other during indoor cycling.  The cadence and resistance are very important to master this movement. The  hand position is important to maintain proper upper body alignment with the shoulders slightly forward over the hips. The elbows are bent toward the pedals as the body moves with a consistent rhythm. The pedal strokes are very smooth and controlled, by adjusting resistance.  Once the cadence is in rhythm with the music, the rider can lift their body up to a stabilized position over the front of the saddle. The rider immediately begins to establish balance by continuing with soft elbows and stabilizing their body to repeat the movement again. Jumps enhance cardiovascular development, body awareness and leg strength. This movement is a highly valuable part of indoor cycling training.

Membership versus Results

Today’s gym are very membership goal orientated.  Some places are very busy but the members are not meeting their fitness goals.  I have always imagined members setting their goals and a gym consulting them to reach it.  This action usually takes place during the sign up process but it is usually never followed through.  Group exercise classes are a great option to monitor a members goals in a manageable class sizes.  It can be very challenging to monitor every member for proper form and safety while motivating advance students for peak results.  While most gym are packing the members in class, less than 20% are truly attaining their fitness goal.  Classes with all the theatrics such as dime lights and candles are nice but sometimes are a distraction from the true goal. Many gyms are using dual instructors to manage large classes and enhance a one on one experience.  Memberships are great as long as you are meeting your fitness goals.

Different classes, different places….

Indoor cycling is getting bigger and better everyday.  Gym are expanding their cycling programs, condos have separate cycling rooms and private studios are expanding nationwide.  I always enjoy cycling in different spaces to improve my instructional skills and learn what not to do.  During the first song of the class is a good indication for assessing good form and technique.  I always begin class with a small tutorial to produce a safe and efficient class.  The veterans of the class, give me the “I already know look” and the beginners are all eyes and hears!!  This is a very interesting part of the class because bad habits are hard to break sometimes.  Many cycling studios are branding their programs with unsafe movements and awful form.  The “backpackers” with the straight arms, shoulders pressed to their ears and round back are a results of the unconventional classes.  Good aliment and posture is one to the most important aspects of the class.  This builds lean muscle and promotes good body structure.  I love at the end of class and someone says, I never worked or felt those muscles in class.  I just smile…..

Class Feedback

One of the most important parts of  a indoor cycling class is after the cool down and stretch.  It is important to be available for constructive feedback from the students.   I am always surprise to hear a students comments because it’s never exactly my thoughts.  The chemistry between an instructor and students are not as simple as it looks.   I always open up the floor of the room to release the negative energy.   An example….How was your weekend, how was your day, or saying anything showing you care.  It brakes the ice and produces positive energy before the class.  It is always important to be positive after class.   The class is a true test of endurance and strength for the elite students let alone the beginners.  I make myself available at the end of class for the students most challenged.  I want new students to grow in my class and share their experience with me.   The first class is always the toughest and it gets better with each class.  I’ve heard about the lights to bright, music too loud, room temperature is hot and the list goes on.  The biggest compliment is the same students always come back to my class.   My advice is make yourself available at the end of class and just listen because it’s all they want!

Make it interesting

There are many ways to make indoor cycling more interesting.  I have created programs for a 45 minute climbing classes.  Some climbs are heavy resistance, light resistance, or even maintaining a consistent pace  over a five minute song.  The same can be programmed for a standing climb with heavy resistance, light resistance, or maintaining a consistent pace.  This class is called the Mount Everest Climb.  Most of the class is standing and the only time you sit is for a water break.  Another interesting program is called the Tour de France.  This program consist of sprinting in the seat and maintaining a consistent pace for 45 minutes.  We will increase the resistance for interval periods of time and stay in the saddle for a seated climb.  These classes definitely take alot more focus and determination.