It’s Not Your Workout

If you’re leading a class, you’re not there for your workout.

You’re there to create an environment where people show up, move safely, and leave feeling better than when they walked in. In a word — you motivate them to keep doing what might be the best thing they do all day.

I didn’t know this for years. Life got busy, teaching time became my only workout window, and I rationalized it. But the bigger truth is nobody wants to watch you work out. And if they do, that’s kind of weird. So stop. Pay attention. Become the professional the club and its members actually want.

A few things that help. And students reading this — look for these in your instructors.

Teaching vs. Yelling

Yelling at a crowd isn’t teaching. Whoop whoop should have died in the late 1970s. It’s annoying.

Professional teaching is enthusiasm with awareness. Intensity with control. It’s knowing when to push and when to pull back, and showing up with an actual plan. Being the King of Wing isn’t a teaching style — it’s a habit. Professionals prepare.

The Reality of Who’s in Front of You

For most regular classes, you’re looking at the same people week after week — committed exercisers managing real bodies with real mileage. After 50, muscle declines about 1-2% per year without strength training. These people are managing joints, injuries, and energy levels. Plan accordingly.

Clear instruction beats clever choreography every time. The move that feels great to you often looks like punishment to your class. The temptation is to nail it while they struggle. The professional move is to watch them — notice individual efforts, encourage, correct when needed. A class running smoothly is more impressive than an instructor who looks good doing something nobody else can follow.

Balance Isn’t Optional

Balance training can reduce fall risk by up to 30%. That’s not a footnote — it’s the whole point for a significant portion of your class. Balance work isn’t boring filler. It’s essential preparation for getting older, and it could be the difference between catching a stumble and an emergency room visit.

Nearly every group exercise class serving the over-50 population should include a balance segment. Build it in like it matters. Because it does.

You’re Building More Than Fitness

The social dimension of group exercise is underestimated and under-managed by most instructors.

Early in my teaching career, classes ran over, people rushed in stressed, the transition was chaos — and all of it was unnecessary. Arriving early, setting up, greeting people at the door with a genuine offer to help newcomers — none of that takes much. All of it signals that you actually want them there.

Don’t underestimate what happens inside the class either. I’ve seen nearly a dozen marriages and countless friendships come out of classes I’ve taught. Nobody signed up for that. But connection happens when you build the right room.

You’re not just leading workouts. You’re building an environment people want to return to. That’s a different job description — and a better one.

Ask Yourself Before Every Class

What am I doing here?

Have a real answer. A student-focused one. Because bad habits creep in — I’ve made most of them. Today my answer is simple: I love doing this, I’m good at it, and people appreciate what I do. That’s enough to walk in the door with something worth giving.

The Job

Your job isn’t to push everyone to the same fitness destination. Hard to believe, but not everyone over 50 wants to be ripped.

Your job is to recognize the story behind the story — that they showed up, which for some people on some days is a genuine achievement. To see what they’re doing and acknowledge that it matters — to their health, their energy, and everyone in their lives who gets a better version of them because they came to class.

It turns out that’s a pretty important job. Reminding your students that you’re grateful for the chance to do it just might make both your days.

And, sometimes that can all be communicated with eye contact, a pleasant greeting, and a smile that acknowledges them and recognizes their effort.

Jim Stalker writes about fitness and the music that drives it at JimStalkerFitness.com, and culture and the examined life at TellTheTruthandRun.com.

Most people are training for a body they used to have. The smarter move is training for the life that’s coming.

There’s a version of fitness that gets sold hard — ripped abs, punishing workouts, no days off. That’s fine if you’re 25 and chasing money, mirrors, and supplements. But for most of us, especially past 50, that’s not the game anymore.

The real goal is something better and smarter: elegant fitness. You move well, feel good, and you’re physically prepared for the life you actually live — not the one you scroll past on Instagram.

Start With Reality

After 65, falls are the leading cause of injury-related death. About one in four older adults falls each year. That single statistic should reorganize what you train for. It did for me.

So instead of extremes, the focus shifts to balance, strength, mobility, and awareness. Less performance. More capability. And if it hurts when you do it — stop doing it.

Consistency Beats Perfection

Even light activity reduces mortality risk compared to inactivity. Not perfect workouts. Not elite programming. Just doing something, regularly, without making it a project you abandon by February.

People Matter More Than Programs

The Harvard Study of Adult Development — the longest running scientific study of happiness ever conducted — found that strong relationships are among the clearest predictors of health and longevity. Not supplements. Not hacks. Not Madonna arms. People.

Regular movement combined with genuine social connection is linked to slower cognitive decline. Your training partner may be doing more for you than your training plan.

Don’t Guess — Get Checked

Annual physicals. Blood work. Honest conversations with people who know more than you do about your own health. Jim Fixx helped launch the American running boom and died at 52 of a heart attack. The lesson isn’t fear — it’s that awareness and honest self-assessment are non-negotiable. Fixx ignored symptoms. Don’t be Fixx.

What Elegant Fitness Actually Looks Like

Show up consistently. Don’t overdo it. Recover like it matters, because it does. Sleep well. Eat reasonably. Adjust as your body changes — and it will change, so pay attention.

You’re not training for who you were. You’re preparing for what’s ahead. The goal is to arrive there fit, capable, engaged, and moving through your life with something that looks a lot like grace.

That’s the whole thing. Elegance isn’t a aesthetic — it’s a standard.

Selected Sources & Research

• Centers for Disease Control and Prevention.

  Important Facts about Falls.

  https://www.cdc.gov/falls

• National Institute on Aging.

  Exercise and Physical Activity: Your Everyday Guide.

  https://www.nia.nih.gov/health/exercise-physical-activity

• Harvard Study of Adult Development.

  Waldinger, R. & Schulz, M.

  The Good Life: Lessons from the World’s Longest Scientific Study of Happiness.

  (Also summarized in multiple Harvard publications and TED Talk)

• American College of Sports Medicine.

  ACSM Guidelines for Exercise Testing and Prescription.

• Journal of Sports Sciences.

  Karageorghis, C. & Priest, D. (2012).

  Music in the Exercise Domain: A Review and Synthesis.

• Jim Fixx.

  Case widely documented in discussions of exercise, genetics, and cardiovascular risk.

• Holt-Lunstad, J. et al. (2010).

  Social Relationships and Mortality Risk: A Meta-analytic Review.

  PLOS Medicine.

  (Shows strong correlation between social connection and longevity)

I’ve met hundreds upon hundreds of people who made my classes part of their regular fitness routine. Many became lifelong friends. I’ve counted at least seven marriages that grew out of my classes. Teaching these classes was incredibly fulfilling; tapping into parts of myself, my 9–5 jobs didn’t. Teaching classes was my avocation — my side hustle.

Flashdance

This teaching and motivation were unknown to those who knew me in my vocation as a sales executive. The secrecy wasn’t planned. Teaching fitness classes started long before my career did. When I finally started working, it just seemed awkward to bring up.

“Hey, do you know I teach aerobics?” “Um, yeah, so what?”

So, I just never talked about it. Plus, I didn’t want to explain the spandex of the early days.

It’s hard to explain if you weren’t there, but for about a decade, my classes were, in the words of Ron Burgundy, “kind of big deal!” I had what they called a “following.” It was a bit like the movie Flashdance living a double life. Instead of “welder by day — dancer by night,” it was “sales executive by day, fitness instructor by night.” That is not a hit movie.

A Dichotomy

A strange dichotomy arose in my work lives (plural). During the day, I’d put on my tie, go to work, be restrained, professional, methodically executing the countless details required to be successful at enterprise sales. Then at night, I would let it all go being the crazy person required to lead a class in high-intensity sweat-drenching, choreographed exercise.

I moved from aerobics to high-impact aerobics, to funk and then spinning. I’ve stayed employed in fitness for decades. Most importantly, I showed up, night after night, year after year, with high energy and a fun demeanor regardless of what was going on in my life. All done concurrently with my sales career.

Balance

Having a vocation and an avocation like this made for a fantastic balance in my life. Many know and tap into this.

• Tough day at the office? Well, redemption with a great class full of smiles, high-fives, and thank-yous was around the corner!

• Terrible boss? Having this fun avocation, endurance is easier.

• Feeling the day-job isn’t pressing the “meaningful” button, helping people stay in shape did.

As the years moved on, my day in the sun of group exercise passed, and my classes were no longer any big deal. But, they were still fun for me. I still teach today only to much smaller classes.

It turns out this fitness instruction side gig was pretty sweet for me. I started young and was able to adapt through all its iterations. Teaching got me focused on others and taught me how to better deal with people. Putting classes together developed an otherwise dormant creative muscle.

Plus, it helped me stay in shape. It gave my life, as I think all meaningful side projects do, a sense of balance. Good and the bad. Exciting and not-so-exciting. Best of all, I met my wife in class.

Side Hustles

Lately, side hustles became a thing — they sound cool. Having a hustle can be indicative of someone who is scrappy, motivated, and multi-talented.

Over the past decade, I’ve heard many open conversations about side hustles at work. I have heard stories of employees selling stuff online, doing consulting work in other fields, and group exercise instruction as a yoga instructor. I get it. Yoga isn’t weird; it’s hip.

As a result, I became more comfortable talking about my side hustle at work and elsewhere. I could write this article (so long as it was broad). Few, if any, are interested in the nuance of aerobic choreography. But, trust me, it is fascinating.

If you have a side hustle, I hope yours is as fun and rewarding as mine has been. A good one can provide a hedge against life’s difficulties in the workplace and elsewhere.

I also hope you don’t have to defend photos of yourself like this one from yours

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The Early Days: UCSB and Fitness Fanaticism

This week our little family returned for the 17th year to the UCSB Family Vacation Center (FVC), a cherished respite and touchstone for us and many other families through the years. Established in 1969, the FVC has been providing memorable experiences for generations, hosting over 1,000 guests annually on the picturesque Santa Barbara campus.

When I attended UCSB in the late 1980s, I was a bit of an undisciplined maniac whose cognitive dissonance was offset by the then-popular fitness fanaticism. Working out five hours a day was typical, and the measure of well-being was directly linked to an epic climb up Old San Marcos Road and Painted Cave Road. This route, part of the Santa Ynez Mountains, offers breathtaking views of Santa Barbara and the Pacific Ocean, attracting cyclists and hikers for decades.

The Challenge: San Marcos Pass

My unbalanced fitness goals back then had me attempting personal records (PRs) weekly on the over 3,000-foot ascent through eight miles, timing myself with my then-popular Timex Ironman watch. Introduced in 1980’s, the Timex Ironman became an icon of sports watches, named after the grueling triathlon event.

Local Flora and Fauna

The Santa Ynez Mountains, home to San Marcos Pass, boast a diverse ecosystem. The area is known for its chaparral vegetation, including the fragrant California sagebrush and the vibrant California poppy, the state flower. Wildlife in the region includes mule deer, black bears, and the endangered California condor, which has been successfully reintroduced to the area.

Part of what makes this ride so interesting is the stark contrast between the the region’s history and beauty (and knowledge of it), my personal history with cycling and the area versus the here and now challenge of having the will and fitness to potentially successfully complete it.

Life Changes and Fitness Decline

Like many, I always harkened back to those salad days of youth, with seemingly limitless future possibilities anchored by the best fitness of my life. UCSB, founded in 1909, has a rich history of fostering both academic and physical excellence, ranking consistently among the top public universities in the United States.

Maturing, my feet eventually retouched ground with resized ambitions as I watched my fitness wane while I got to the more important business of being a husband and dad. The transition from student life to family responsibilities is a common experience, often accompanied by shifts in priorities and lifestyle.

While FVC reinforced the soundness of these moves, seeing other families enjoying the same challenges we were, it was also plaguing me with the ever-present climb up the San Marcos Pass. Would I ever do that again? The San Marcos Pass, also known as State Route 154, has been a vital link between Santa Barbara and the Santa Ynez Valley since its completion in 1868, originally as a stagecoach route.

The Wake-Up Call: A Heart Scan and a Mission

Five years ago, I gently eased back into cycling, buying a good bike and riding a modest 20–35 miles a week. While this improved my fitness, I was still much heavier than in those now decades-old UCSB days. This gradual return to cycling aligns with health recommendations for middle-aged adults, suggesting that regular moderate exercise can significantly improve cardiovascular health and overall well-being.

However, a wake-up call came when, upon a friend’s suggestion, I had a heart scan that revealed a very high calcium score. A subsequent visit to a cardiologist — who used to take my spinning classes — emphasized the urgency of my situation. The good doctor’s guidance was clear: lower my BMI through better diet and more exercise. This seemingly obvious advice kicked off my five-year quest to conquer San Marcos Pass once again.

Coronary artery calcium (CAC) scoring is a test that detects calcium deposits in the coronary arteries, potentially indicating an increased risk of heart disease. High scores often prompt lifestyle changes and preventive measures.

Overcoming Obstacles

My journey back to fitness wasn’t without its challenges. Initially, finding the time and motivation to exercise regularly was difficult amidst work and family commitments. There were days when the weather was uninviting, or my body ached from the previous day’s ride.

Also the single mindedness required to achieve these results comes with an unsavory exhaust to those closest to me. At times I’ve been abrupt and not at my best remaining steadfast to these goals and for that I’m sorry.

One significant hurdle was overcoming the mental barrier of comparing my current performance to my college days. Accepting that my body had changed and setting realistic goals was crucial.

Even the great Arnold Schwarzenegger when speaking of aging with Howard Stern said, “I look in the mirror and say, you suck!”

Additionally, changing long-established eating habits proved to be tougher than expected. There were moments of frustration when the scale didn’t budge despite my efforts. Anyone who weighs themselves daily finds out that a 3–5 pound variance is not uncommon, but can be hard on the emotions.

Remember a gallon of water weighs 8.3 pounds!

However, each small victory — be it riding an extra mile or resisting a late-night snack — helped build momentum. The support of my family and the memory of my doctor’s warning kept me going through the tough times.

The Comeback: Cycling and Weight Loss

I’m happy to report that after losing 40 pounds through eating less and increasing my mileage, I twice completed the climb to the top of San Marcos Pass this year while attending the FVC.

My first attempt misjudged the apex, but felt like a huge achievement making it up that first hill on Painted Cave after N San Marcos Drive. Because I had done training, I had to do it again.

While there was no Ironman watch or PR this time, my cyclometer recorded the achievement, marking not just a beautiful ride with glorious vistas, but also a moment of recapturing a bit of my youth at the age of 64.

My weight loss began over a year ago and people ask how I did it. It’s important to note there is no complex or tricky method here to sell here. No secret combination of foods. Nor are there any supplements.

My weight loss is the direct result of three habitual behaviors combined with the compelling motivation that failure to do so, may lead to a much earlier than anticipated death.

The three behaviors:

Morning Weigh In and Tracking

Lower Carbs and More Protein

Longer and more intense daily exercise — no matter what!

More on those in another post! But because this article is about cycling, here is a quick diversion.

Health and Mental Benefits of Cycling (and other exercises)

Regular cycling can have significant health benefits, especially for older adults. According to a study published in the Journal of Clinical Medicine in 2021, cycling can improve cardiovascular health, reduce the risk of type 2 diabetes, and enhance cognitive function in older adults. The study found that cyclists aged 55–79 had immune systems of 20-year-olds and body fat and cholesterol levels of 30-year-olds.

A study published in The Lancet Psychiatry in 2018 found that cycling for as little as 20 minutes a day could have a significant positive impact on mental health. Another study in the Journal of Clinical and Diagnostic Research showed that outdoor cycling had more positive effects on mood and well-being compared to stationary cycling.

Plus, with a bit of experience, some cardiovascular capacity, a good bike, and interesting terrain, being outside and cycling is simply good fun.

These scientific findings resonate deeply with my personal experience. As I increased my cycling frequency and duration, I not only saw improvements in my physical health but also experienced enhanced mental clarity and emotional well-being. The challenges I faced during my rides became metaphors for overcoming obstacles in other areas of life, reinforcing my resilience and determination.

Lessons Learned: The Importance of Fitness at Any Age

This experience underscores an important health message: Life is short, and being fit improves everything. Don’t avoid your health tests, and learn to habitually engage in fitness activities you enjoy. It’s possible at any age to make positive changes.

The benefits of regular exercise for older adults are well-documented. According to the Centers for Disease Control and Prevention (CDC), adults aged 65 and older can gain substantial health benefits from regular physical activity, including a reduced risk of cardiovascular disease, type 2 diabetes, and some cancers.

Conclusion: A Personal Triumph

Thank you for reading this story of personal triumph and renewed health. It serves as a reminder that with determination and the right motivation, we can overcome challenges and reconnect with our younger selves, all while improving our health and quality of life.

And, what really matters in life is what matters to YOU. Health and Fitness matter to me in a very special way given my history and I don’t expect anyone to be as impressed as I was. After all, only I know what it took to do this and what it says about me today.

I write this merely to inspire you to think, “what can I do, that is important to me!” You may find, like it did, that while with aging is a road less traveled, it is also one that isn’t closed.

Call to Action

Do you have a fitness story to share? Did this resonate with you in any way? I would also remind you that one should always seek medical advice before starting a new fitness regime!

At the Top — Painted Cave and El Camino Cielo at 64

What was a general music and culture blog is becoming something more specific - a resource for group exercise instructors, fitness enthusiasts, and anyone who believes the right song at the right moment changes everything about a workout.

Expect playlist notes for rides you can find on Spotify, class frameworks built from teaching over 5,000 classes, and fifty years of experience about what actually works in a gym.

Starting this week: notes on several cycling playlists with links to them on Spotfy and Apple Music (subscriptions to those services required) that can make a class more engaging or your next solo ride (or workout) more interesting.

In the coming weeks — more playlist posts and practical workout commentary about exercises, routines, and strategies that help you live better. No subscription required for my substack.

Glad you’re here.

Show up.

— Jim