All I want for Christmas is two good knees…

Devon will be documenting her experience as she goes through our body transformation package! Stay tuned for her results and story! Go Devon!!! This is her fifth "Lite Lesson"

Progress Report: These pictures are of me in my old jeans. The inches are falling off! Thanks Cyclelate!

Down 4 pants sizes going on 5:)

LITE LESSONS:

I have completely torn my Anterior Cruciate Ligament (ACL) in my left knee two times to date. And the stories leading up to the injuries are worth mentioning.

As a teenager, I prided myself on being able to play backyard football with the big boys. So here I was proving that I was a worthy teammate (even for a girl), by going after my brother who had the ball. My left knee gave out, twisted, and my brother scored a touchdown. The embarrassing thing was that it was tag football not even tackle.

Treatment: complete repair of the ACL using part of my patellar tendon (the one located on the front of your kneecap).

The second tear happened in college. I reinjured the same knee trying out for cheerleading. It didn’t tear completely, but enough to keep me from making the squad. After that, I decided to hang up my pom poms for awhile.

Fast forward to senior year, my boyfriend of 3 years just broke up with me, and I was looking for some much needed cheering up. So where does a girl go to get this solace, you ask. Duh, a gay club on Bourbon Street.

The boys always tell you how pretty you look, all want to dance with you, and even encourage you to grab their behinds. Picture this, heart-broken me, showing my best, back-up dancer moves on top of a platform in New Orleans’ hottest gay bar. I leaped off to grab my amaretto sour, and…Bam, ended up on the floor with no drink in hand. My friends put me in a taxi, and I cried all the back to my dorm room, knowing I had torn it again.

Treatment: complete repair of the ACL using part of my hamstring.

Two surgeries, months of rehab, and frequent ice massages later, I shied away from most extreme sports and high impact activities. I did not want to add another surgery to the list, so I concentrated on strengthening my quads and low impact cardio. I tried my first spin class and loved that it was easy on my knees, without a lot of jarring. And on top of that, it was challenging and great heart-pumping workout.

I still have crappy knees with hardly any cartilage, but recently found that a combination of pilates and spinning is the perfect antidote. So maybe Santa will bring me a non-invasive procedure this holiday season; but until then, I will stick with taking classes at Cyclelates.

Fashion Fridays! Cute Top From Zara

This fashion find is from my bestie:) You can buy it now from any Zara store and it looks AMAZING on! Super flattering in all the right places to rock your new body from Cyclelates! Wear it with skinny jeans and boots or pair it with a gold sequin skirt+liquid legs+cute booties = perfect holiday outfit. Enjoy!

If you have a fav fashion find send it to info@myspinlates.com. We will feature cute styles every Friday. xo, B

TOESOXS: The hidden use:)

Not only are they super cute and provide MAD grip on the pilates reformer, I have discovered another amazing use for these bad boys! Wear these supa cute socks with your winter boots flat or high heel for max comfort. Especially in high heel boots the socks do not allow your foot to move back and forth providing a super comfy ride for you tootsies:) The nice grippers lock you foot in place and provide extra cushion with the grippers. I discovered this phenomenon this weekend when I wore my super sexy high heel boots with no pain:) Thanks Toesox! Helping me inside and out of the studio. Pick some up the next time you are in the studio. We have more colors and sizes behind the desk. Enjoy!

Other TOESOX Benefits:
Toe socks help spread your toes to strengthen foot muscles and increase blood circulation. Stronger feet improve posture and balance. Get healthy, happy feet in ToeSox, they're like exercise for your feet.
Wearing regular athletic socks draws the toes together, making them act as one unit. The purpose of the toes is to spread and anchor to the floor to help the body balance and stay aligned. By restricting this natural movement, you are inhibiting the body’s design and function. When toes spread, blood circulation increases and other muscles are activated. The human foot is a remarkably well-design instrument with 26 bones, 33 joints, 20 muscles, and hundreds of sensory receptors, tendons and ligaments.

The action of spreading the toes signals the shins, which signal the thighs, hips, and back. The smaller foot muscles, like the abductors, are commonly atrophied due to lack of use. When the toes spread out, these small muscles are used and strengthened, promoting foot health, cell renewal, and full-body support. ToeSox are exercise for your feet even while wearing shoes.

Replace your socks with toe socks to enhance your foot health and wellness.

Educated Bites Tip: Do you get Nauseous when Taking your Vitamins?

Do you get nauseous when taking your vitamins? I was talking to one of our body transformation clients yesterday and she mentioned struggling with the challenge of taking all the vitamins and supplements she needed every am. After trying several suggestions the best was take her vitamins with udo oils or omega oils. Not only is it wise to ingest these beneficial oils it also helps with the nauseating feeling you get when taking vitamins on an empty stomach. Some clients that get nauseous simply take their vitamins with a meal or at night but this option was not working for our client. With the addition of udo oils she is able to take her supplements without any nauseous feelings while getting the supa fab benefits below. Hope this helps others!

Benefits of Udo Oils:

Increase energy, performance, and stamina. EFAs enhance thermogenesis, help build muscle, prevent muscle break down, and speed recovery from fatigue;
Strengthen the immune system. EFAs make hormone-like eicosanoids that regulate immune and inflammatory responses. N-3s have anti-inflammatory effects and can slow autoimmune damage;
Lower most risk factors for cardiovascular disease. EFAs (especially n3s) lower abnormally high levels of blood pressure, triglycerides, Lp(a), fibrinogen, tendency to clot formation, and inflammation;
Improve brain function: mood, intelligence , behavior, and vision. Our brain is over 60% fat. EFAs are important components of the entire nervous system. They are necessary to make the neurotransmitter serotonin. Depression and other brain diseases show decreased levels of n-3;
Aid in weight reduction. EFAs help keep mood and energy up and suppress appetite, thereby aiding in weight loss. More recently, they have been found to block the genes that produce fat in the body (saturated and Trans Fat do not have this same effect) and increase thermogenesis;
Regulate organs and glands. Liver and kidneys, adrenal and thyroid glands, and the production of male and female hormones need EFAs;
Speed recovery and healing. EFAs are necessary for cell growth and division. They form all cell membranes and regulate vital cell activity;
Support healthy child development. For nervous system development, a growing fetus needs optimum EFAs from the mother's body. Mothers become depleted of EFAs during pregnancy, and need optimal EFA intake for their health and their children's optimum development;
Improve digestion. Poorly digested foods tie up the immune system and can cause gut inflammation, leaky gut, and allergies. N-3s improve gut integrity, and decrease inflammation and "leaky gut";
Decrease infection. EFAs have anti-fungal, anti-yeast, and anti-microbial properties, helping to protect against infections;
Keep bones strong. EFAs aid in the transport of minerals that keep bones and teeth strong, helping to prevent osteoporosis;
Protect genetic material. EFAs regulate gene expression, and n-3s inhibit tumor growth;
Ease PMS. Studies indicate that n-6 (GLA) intake was voted, by women, among the top three most effective PMS treatments. N-3s may be even more effective;
Produce beautiful skin, hair, and nails. Some of the first signs of EFA deficiency are dry, flaky skin, dull hair, and brittle nails. N-3s can help skin conditions such as eczema, psoriasis, and acne. Also, GLA (n-6 derivative) administration is useful for some patients with atopic eczema.

Do you believe a “Suit” tells the truth? - Lite Lesson Week Four

Devon will be documenting her experience as she goes through our body transformation package! Stay tuned for her results and story! Go Devon!!! This is her fourth "Lite Lesson"

LITE LESSONS:

Suit – (ˈsüt ) noun: A set of matching outer garments, especially one consisting of a coat with trousers or a skirt. slang: proper noun for a business person —usually used in plural.

Being an accountant, I guess I would be considered a “Suit”. You know, the corporate type, in a more traditional business setting. But ask anyone that knows me, and that person can attest that I never stay a suit at any one job for more than 2-4 years. And with the search for a new opportunity, comes a need for a new suit (as in the garment, not the proper noun).

Looking over my resume, I can tell you exactly what suit I wore while interviewing for each job. Just like my multitude of job titles and responsibilities, my suits varied in different sizes. My very first interview suit was a simple black duo from Petite Sophisticate (remember that store?): the top was a size 2 petite and the skirt was a size 10 petite. For those of you who like to compare body shapes to fruit, I was a perfect pear.

Four years after that, my next suit was a 6 petite (jacket)/8 petite (pants). With each new interview, my suits had an upward trend; with my last interview suit being a size 18 for both jacket and skirt. Unfortunately, my body shape was now more like an apple (curves no longer as apparent).

With my new size and current job, I vowed that when and if I had a new interview, that suit would be smaller. Because this job has steady work hours and rarely any overtime, I am able to consistently workout. For those of you following my blog, you know that I have been dedicating myself to pilates and spinning at Cyclelates for about 6 months now.

My exercise efforts are more focused, and maybe I am more focused in my career direction too, because I realized I needed a change much earlier than in the past. Don’t get me wrong, I still like my organization and all the benefits (especially the work hours that provide time for a workout program), but I find myself wanting more. That being said, I began looking at internal job openings and was recently invited for an interview for a different position in another division.
I was excited for the opportunity but cringed at the fact that I was going to have to put on that size 18 suit for my interview this week. Just for comparison sakes and with no expectations, I thought I would give my 2008 suit a try. I stepped into the pants; all was well, clearing the knees and then slipping past the hips. So it was a little snug in the waist, but in my best Barney Stinson impression (from “How I Met Your Mother”), “This is going to be legen………wait for it…….…derriere’y!” It totally fit in the derriere, and I could conceal the slight pinched waist with the jacket. I had to look at the labels to remind myself of the size. Results - 12 petite jacket and 14 regular pants (hemmed of course). Morale of the story: This “Suit” doesn’t lie!

Fashion Fridays: Get the Look!

Every Friday I will share my favorite item or outfit of the week. Inspiration will come from many fashionistas and our own stylish clients. If you have a look you love or would like to share send tips to info@myspinlates.com. xo, B

We won't always focus on fitness fashion but since its all I have been wearing recently I wanted to share:) I received this amazing bday gift and I LOVE it! It could be the most cozy sweater I've acquired and it can transform into a cute winter vest:) Perfect for those snowboarding trips making you the cutest snow bunny on the mountain! Enjoy!

Scuba Hoodie with Detachable Sleeves: $148.00
Where to get it: http://shop.lululemon.com/home.jsp

Calorie Burning Tips - Hello Cyclelates!

CARDIO SPRINT PYRAMID
This adds sprint interval training for a fast and fun workout. Here, after each burst of hard work, you'll recover for the same amount of time.
How to do it:
•Warm up for 15 minutes, adding a few 20-second bursts at the end to prepare for the workout.
•Run, bike, or row: During the work periods, you should have a rate of preceived exertion (RPE of 8 to 10, followed by 30 seconds of active recovery.

Build and taper the workout like this:
30 seconds sprint/30 seconds recover
1 minute sprint/1 minute recover
2 minutes sprint/2 minutes recover
4 minutes sprint/4 minutes recover
2 minutes sprint/2 minutes recover
1 minute sprint/1 minute recover
30 seconds sprint/30 seconds recover

•Finish with a 10-minute cooldown.
Bonus benefit: This major calorie-burning interval training plan gives you the best of both worlds—high-octane cardio and muscle-sculpting sprints.

"Makes Me That Much Stronger" - Lite Lesson Week Three by Devon Sasser

Devon will be documenting her experience as she goes through our body transformation package! Stay tuned for her results and story! Go Devon!!! This is her third "Lite Lesson"

I was finally able to make it to the Model Body Workout that the studio offers at 8pm each Thursday. I have to admit I was a little nervous going in. I had no idea what to expect, except that David Kimmerle (my Guru) was the instructor for this class. For those of you who haven’t had the pleasure to meet him, he is one of the most dedicated, inspirational, people I have been introduced to while pursuing my fitness goals. He is hard core about fitness and training. To say I was intimidated was an understatement. I was really quite scared.

The class size was small, so I immediately knew I was not going to be able to hide in the back, so I might as well pick a reformer up front close to the mirror. At least this way, I can see the pain pouring from my body, Right? David explained that the class was centered on partnering with another person and we would provide added resistance to our “buddy’s” exercise and vice versa.

Everyone started with a quick warm up. By lying with our backsides down on the reformer carriage and placing the heels of our feet on the bar, we began moving up in down in a squatting movement. No problem, Adrian, often starts his classes out this way. One slight difference though, we had all of the resistance coils attached, and we were instructed to do 100 of these. Holy, immediate burning in the quads, and I was only halfway through! My sweat yield was definitely more than during my typical “warm up”.

Next we were paired with a partner. We were going to trade off performing exercises. I started first, and did 8 quick reps of squats again, and then my partner was supposed to push against me while doing the next set. I actually was stronger than I thought; because I almost pushed my partner, who coincidently was the studio owner, Bambi, over backwards on the first squat. Or maybe, I just caught her off guard (I think Bambi would agree to this last statement). Regardless, I couldn’t help but hum that Christina Aguilera song, “Fighter”, in my head while doing the remainder of the set.

The rest of the class continued to work in the partner setting and targeted different areas of the body (i.e. biceps, back, chest, etc.). Pretty soon we were doing a cool down, and I was soaked. Also to my surprise, my HR monitor displayed that I burned a really high amount of calories. Bonus! This class really was a total body workout, and I highly recommend it.

While driving home in my car, I found myself comparing the way I felt to when I use to train for competitive gymnastics when I was younger, or doing workouts during the summer as a high school cheerleader (yes, cheerleading is a sport). I realized I actually missed that feeling of knowing my body was capable of that type of stamina, and I wanted to feel it once again! Pretty soon, I was humming the “Fighter” song again, as I headed home, with a strong sense of accomplishment.

Devon Sasser resides in North Hollywood with her mother and fur roommates. She considers herself a recovering pessimist, and her favorite pastimes include cynicism, smart arse remarks, and telling funny stories.

Want to Look HOT for your Holiday Party or Event! Get a Custom Airbrush Tan!

Happy Holidays from Cyclelates!
$20.00 Custom Airbrush Tan for December!

Now-Jan 1st we are offering $20.00 Custom Airbrush Tans to get you super sexy for all the fab Holiday parties you will attend. No parties? Get a tan before you visit the fam or go on that jet setting vaca:)

Celebs Who Do Pilates - Sarah Michelle Gellar

Sarah incorporates running and Pilates. For less strain on your joints combine Pilates with Spin.Burn more calories minus the joint pain at Cyclelates!

Svelte star of Buffy The Vampire Slayer Sarah Michelle Gellar has been doing the rounds promoting her new shoe ‘The Ringer’. The star, who shot to fame as teen vampire slayer Buffy Summers in the 90’s, is looking better than ever before, and her secret – pilates.

The pretty blonde star revealed that she is more confident about her body than ever before, at the age of 34. When she was starring in Buffy, she was much more insecure about the way she looked. As Buffy, she was a tough, butt kicking vampire slayer and that meant that she had to look toned and athletic at all times, leaving her to stress about her weight.

However, since giving birth to daughter Charlotte Grace, she has relaxed a lot and no longer stresses about her body. She said:

“I still work out five times a week. I run and do pilates. I walk to the soundstage rather than taking the cart but I don’t feel a burning pressure anymore, Charlotte is my priority.”

The star also revealed that she no longer has scales in her home as she thinks that it is very unhealthy to obsess over your weight. After giving birth, she found it difficult to shed her baby weight, but through a strict pilates and running regime, she found that she was able to shed most of the weight eventually whilst still allowing herself a treat now and again. The level headed star said:

“If you deny yourself everything because you’re so focused on the mirror or the scale, then when do you get to enjoy life?”

Give the Gift of Fitness to your Family and Friends with These Great Offers!

PERFECT GIFT FOR GIRLS AND BOYS!

Hot Body Package - $70
Looking for the perfect gift this holiday season! Help your family and friends jump start their New Year's resolution with the Hot Body Package! Gift includes a gift card for 5 classes, one full body airbrush tan, and a pair of toesox all wrapped nicely together for your special someone. To purchase buy in studio or click the link below and select the HB PROMO when prompted what package you would like to purchase.

Private Session - $85
Prefer a more one on one setting? Book a private for your special someone with your favorite instructor for only $85.00. Sessions includes 55 minutes of instruction from the instructor of choice. To purchase buy in studio or click the link below and select Private $85 when prompted what package you would like to purchase.

Gift cards must be picked up in the studio or sent via e-certificate.

“Heartless Monitor” - Lite Lesson Week Two by Devon Sasser

Devon will be documenting her experience as she goes through our body transformation package! Stay tuned for her results and story! Go Devon!!! This is her second "Lite Lesson"

I have a love/hate relationship with my heart rate monitor. I love it because it helps me maximize my workout, but hate it, because it has been a rocky start tracking my results.

My Guru (aka David Kimmerle) wanted me to wear the monitor to see how many calories I burned. Being technologically challenged, it took a good week before I realized I was pushing the wrong buttons which deleted my entire workout results. The second week I got the buttons right, but my results seemed weird. For instance, an entire 45-50 minute spin class only averaged around 300 calories burned. That outcome could not be correct; Bambi promised me I would burn between 500-700 calories!
Next, I was suppose to monitor my results for a whole day’s worth of activity, so I positioned that uncomfortable chest strap under my bra and wore it for the entire day. My chest strap must have moved sometime that evening, because I noticed that the display read zero after 15 hrs, and I only burned 1827 calories. I was getting pretty frustrated at this point and dubbed the gadget a Heartless Monitor for all the grief it was causing me.
Take two resulted in 2338 calories over 16 ½ hrs including a 45 minute spin class. I thought “that looks better” and promptly told David my results. He informed me that he wanted my results for a 24 hr period. Okay, Okay, on my third attempt, the monitor produced 3448 calories burned within 23 hrs 30 minutes (30 mins off for a shower), which included two back to back workouts of pilates and spin.
“Gotcha” I shouted, this should be good, so I decided to take the next day off from exercise to compare calories burned with exercise and without exercise.
Results: 3045 calories burned; what? You mean to tell me that doing almost 2 hrs of spin and pilates classes only resulted in a difference of 400 calories burned? I cried to Bambi, and she assured me that those numbers couldn’t be correct. She fiddled with the adjustments, and even mentioned that I might want to look into investing in a new one.
Since then I have been doing a lot of research about heart rate monitors and training zones to determine how to achieve my goals.
I always heard that you burned a higher proportion of calories from fat during low-intensity exercise at longer periods of time. This concept never made sense to me. Shouldn’t calories burned at any intensity level still be calories burned? I finally found an article that agreed with me. According to this article the reality is that you do burn a higher proportion of calories from fat during low-intensity exercise...but, you burn more total calories during high-intensity exercise. So I was half right, regardless, I am concerned with total calories burned when it comes to my weight loss, not the percentage of fat or carbs used. Great, now, I just need to find a heart rate monitor that accurately tracks calories burned, so I am on a quest for an upgrade.
While researching, I have seen a lot of brands and models. It looks like Polar, Garmin, and Timex are among the most popular, but don’t count out other brands if they have the features on your “wish list”. All models come in what I call a Honda “Civic Model” and an “Accord Model” (one that is more basic, and one with a little more). Also, there are a lot more models in between and ones designed for particular sports training such as cycling, ironman training, and running. In addition, there are wireless devices where you don’t need a chest strap, not to mention, with the new smartphone craze, there are numerous apps that integrate the monitor with your phone.
I didn’t really want a wireless model; because everything I read said that a chest strap and wrist monitor are more accurate. But for all you tekkies, the apps are cool and help track all your information, results, and compare workouts with graphs, etc. right on your phone. The non-app devices also have the capability to do those things, but you have to upload the information into tracking software usually supplied from the company and track results online (i.e. polarpersonaltrainer.com).
So, have I found the perfect fit for myself and my training needs? The jury is still out but I do know I want the following in a device:
Nothing too top of the line, as I am not a professional athlete and some of the features would be underutilized.
It must show my heart rate ranges in zones 1-5 (1 being the easiest and 5 being maximum), since Cyclelates is trying to incorporate “Zone Training” into more of their rides.
The option to upload my information and track results. Hey, I am not a tekkie, but I am a math geek (accountant by day), so I like all the charts and graphs.
The option to be used as a stopwatch and possibly GPS enabled, which would be useful if I trained again for another race event.
And last but not least, it must be appealing and sporty looking. I am still a female after all.
I will definitely let you know when I pick the winner. And despite all the headaches in the beginning, it is a handy tool to have in order to take your workouts to the next level, so think about investing. Come on, this is Hollywood, CA; anyone who is anyone has one.

Devon Sasser resides in North Hollywood with her mother and fur roommates. She considers herself a recovering pessimist, and her favorite pastimes include cynicism, smart arse remarks, and telling funny stories.

HIIT Training in Spinlates Classes! Get your Cardio in Today!

Anyone can do 20 minutes of cardio! The great news is that's all you need! We will be implementing the HIIT method into your Cyclelates routine to blast major fat and give you the max calorie burn for the rest of the day.


A HIIT session consists of a warm up period of exercise, followed by six to ten repetitions of high intensity exercise, separated by medium intensity exercise, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise. The goal is to do at least six cycles, and to have the entire HIIT session last at least fifteen minutes and not more than twenty.

HIIT is considered to be an excellent way to maximize a workout that is limited on time.

Music We Love! My Favorite Leg Isolation Song!!

A lot of you have been asking about this song! Enjoy and get those legs ready for Spin Remix!!

Have you Taken the JP Challenge? Enter Today!

Joseph Pilates, the celebrated fitness pioneer, made some pretty intense claims about his stretching-and-resistance-based exercise system. Sure, you’ve seen the gorgeous dividends of Pilates in the bodies of stars like Madonna and Jenifer Aniston, but did you know that its founder made specific, quantifiable assertions about results?
Indeed, 66 years ago, Joseph Pilates made a potent promise about his utterly unique workout: “In 10 sessions, you will feel the difference. In 20, you will see the difference. And in 30, you'll be on your way to having a whole new body.”
Cyclelates by HBHM Studios, a boutique exercise studio is putting Pilates’s “whole new body” claim to the test with a scientifically verified 30-session challenge.
Hollywood’s Cyclelates, as the name implies, specializes in a killer hybrid group class of Reformer-based Pilates (30 minutes) and Cycling (20 minutes). Clients are in and out in about 55 minutes—a huge boon to time-pressed Angelinos. Most impressively, owner Bambi Martin has already begun noticing amazing results among her members.
“The first change I noticed was in the shoulders, abs, and general posture of all my clients. I realized I have to document these changes since so many clients are seeing such strong results,” says Martin.
Since Cyclelates is scrupulously devoted to teaching Joseph Pilates’s original principals, his quote came to mind, and Martin launched the “JP Joseph Pilates Challenge.” Martin decided to use the exercise master’s own words to inspire her clients. Thus, she created the challenge: Clients who produced the best results in 30 classes will win a free month’s membership.
The Challenge: Put Joseph Pilatesʼs quote to the test, and discover whether a “whole new body” is yours after 30 classes. Students are encouraged to attend 30 Pilates Reformer or Cyclelates sessions as quickly as possible, for faster results clients are encouraged to complete the challenge in two months.
The Prize: One month unlimited classes at Cyclelates by HBHM Studios and, naturally, a hot new body!
The Rules: Members who wish to participate must submit a “before” picture and allow a Cyclelates by HBHM Studios representative take measurements of their arms, waistline, hips, and thighs before their first class. Contestants must check in via Facebook and log each class they complete. On the 15th of every month, the studio will select a winner via an online voting tool. At the end of each competitor’s 30 classes, each participant’s class visits—as well as diet and other tips—will be on display for all members.
Monthly Winner: Each month’s champion will be selected based on a combination of their measurement results and online votes by other members. The monthly winner will be featured in our newsletter and will receive one month of unlimited classes.
Joseph Pilates was right about a lot of things, Cyclelates by HBHM Studios will find out if his most inspiring message was true; check out our results at www.myspinlates.com!

Meet Lulu! Check out her Pilates Workshop Classes on Saturday and Sunday 12pm-3pm!

Lulu Martinez is a bilingual California native that grew up in a health and fitness orientated family. She became a massage therapist due to her fascination with the human anatomy and holistic medicine. She studied at The National Holistic Institute in Studio City and has been a Certified Massage Therapist for 10 years. Due to a back injury she became interested in Pilates as a form of physical therapy. The combination of massage and Pilates can transform your body while eliminating pain. She did her research on Risa Sheppard and was impressed with her innovative Pilates techniques and knowledge. This led her to train at Sheppard's Method in Westwood, CA. She has been teaching Pilates mat and reformer classes for over 2 years now. She particularly connects with clients with injuries and her goals are to see people not only feel better but become stronger. She is enthusiastic about challenging her clients and seeing them love their bodies. She became a runner due to the strength she gained from Pilates. She is an avid animal lover and loves to talk about cooking, healthy recipes, hiking, and music.
To reserve a spot in Lulu's weekend classes email info@myspinlates.com to be added to the list. She has the following schedule on Saturday and Sunday!

Pilates Reformer - 12pm-1pm
Pilates Reformer - 1pm-2pm
Pilates Reformer - 2pm-3pm

Single classes are $30.00, packages coming soon!

MEET DEVON - SHE IS GOING THROUGH OUR BODY TRANSFORMATION PACKAGE!

Devon will be documenting her experience as she goes through our body transformation package! Stay tuned for her results and story! Go Devon!!! This is her first "Lite Lesson"

LITE LESSONS

I have spent the majority of my life on a quest to be “lite”. When I was younger, being lite meant flying higher in gymnastics. In high school, it meant being picked for the top of the cheerleading pyramid or being quicker on the tennis court. In college, I dreaded gaining the “freshman 15”, and once I graduated and landed my first job, I wanted to fit in smart, professional, business suits. During this quest, I have done a variety of crazy, intense things to make it happen. Some were a success and others were giant fails!

As a child, growing up in Georgia, most of our food was made with butter or mayonnaise and a side of potatoes, black-eyed peas, and fried green tomatoes counted as the veggies. Food was a big part of southern life, and love was expressed by eating a second helping of my grandma’s fried chicken.

During my teen years, trying numerous fad diets, and upping my exercise kept my weight in check. In 10th grade, I whittled down to a scary 97 lbs. I couldn’t keep up that strict dieting and exercise regiment and hovered around 115-120 by graduation. Unfortunately, I had developed terrible self-confidence and had a low body image (that’s what years of competitive gymnastics and being a cheerleader does to an adolescent female).

College late nights with pitchers of beer and pizza soon was replaced by lunches out and happy hours with co-workers. My new work and social life and inconsistent exercise habits lead to a 35 pound weight gain in my mid twenties. I joined a gym, hired personal trainers, and became more conscious of my eating habits. By the time I moved to Los Angeles in 2002, I was around 140 and definitely firmer, but I still thought I was fat, especially around the Hollywood types.

I was diagnosed with severe depression in 2006 and attended regular therapy sessions. I no longer was on a quest to be “lite” but on a quest to feel right. I saw multiple psychiatrists before finding one I liked, and a cocktail of anti-depressants that worked. My outlook began to improve, but the trade off was that the scale now read 210. I am only 4’11” and that officially placed me in the very obese category. I was mortified.

In 2010, I reached my turning point. I was lying in bed, with terrible pains in my chest, and literally thought I was going to die. It wasn’t a heart attack, just really bad heartburn, but it gave me the scare I needed. That next day I promised I would make a change. I joined Weight Watchers online, started using my gym membership again and lost 7 lbs. I invested in some small group training sessions at a new, all women’s gym within walking distance from my apartment and lost another 10.

I was back on track, so I thought, but life decided to intervene once more, and I got laid off from my job. Poof, went the semi-private training, down went my motivation, and up went the depression. I had to give up my big, no longer affordable, West Hollywood apartment and move into a small, no frills apartment with my mother in the Valley. The pounds lost started to find their way back to my body.

My mom and I decided to attend Saturday morning Weight Watcher meetings and started walking during the day with my dog. After 10 months of searching for a job, I found one, and finally had steady money coming in. Gilt City must have caught wind of my good fortune and emailed me about a deal with a new boutique gym in Hollywood called Cyclelates (previously Spinlates).

The gym featured a hybrid class of both spinning and pilates. I use to love spin classes and always wanted to try pilates, so I made the 30 session purchase. I booked my first class, and found myself intimidated, on top of this medieval, torture device that the instructor called a reformer. I panted, sweated, and maneuvered my pudgy body on the carriage while glancing around to make sure my moves mimicked the leaner participants’. After 35 minutes drenched in sweat, we moved to the spin bikes for 20 minutes of Spin Remix (which I concluded, is just a synonym for the word extreme).

I stuck with it though, and 30 sessions later I lost a combined 8 inches overall. Also, within that time period I trained and finished walking in my first half marathon. I felt great but the scale didn’t really reflect my same enthusiasm. Bambi, the owner, recommended I participate in “Educated Bites”, a new nutritional program they were launching with David Kimmerle, renowned fitness model and body builder. So here I go once again, returning to my quest to be lite, but this time for improved health and forever results. Make sure to check out my blog every week for a new lite lesson.

Devon Sasser resides in North Hollywood with her mother and fur roommates. She considers herself a recovering pessimist, and her favorite pastimes include cynicism, smart arse remarks, and telling funny stories.

Our Color is SO Hollywood! Book your custom tan today and check out others who are using our product!

Sexy Color Celebrity Spotlight

On the set of DWTS!!

Julie Nostrand, founder of South Seas has continued to provide the flawless spray tan for this season's Dancing with the Stars. the month of October, Julie was also on the sets of Modern Family, Ringer, Suburgatory and Body of Proof. Working with the world's best makeup artists and meeting the cast members has been a truly memorable experience.

Recently, Ryan Seacrest was interviewing Carson Kressley from this season's Dancing with the Stars in regards to the spray tan. Julie is referred to as the "Leonardo Da Vinci" of Spray Tans.

South Seas was the color of choice once again for the upcoming epic film IMMORTALS; a stylish and spectacular 3-D action adventure. As a power-mad king razes ancient Greece and threatens to destroy mankind, a heroic young villager rises up against him in a thrilling quest as timeless as it is powerful.

Debuts in Theatres 11.11.11

South Seas will be featured in upcoming episodes of both Modern Family and Suburgatory. Modern Family (Episode 309) will show our Moorea Moisturizer in a massage scene and Suburgatory (Episode 7) on Wed., Nov. 9th will show South Seas in a segment featuring the legendary spray tan.

How To Use a Heart Rate Monitor and Find Your Target Heart Rate

A heart rate monitor is one of the most used tools for pacing strategy during intervals or competitions, analyzing of performance and detection of overtraining. Polar heart rate monitor watches make very precise measurement of the current pulse. This information can be very useful for an experienced user who understands the exercise physiology behind heart rate regulation.

Getting started with heart rate monitor training

One of the best ways to learn to use a heart rate monitor is to use one during training. Don’t buy one of the top models e.g Polar Rs800
- this heart rate monitor is not made for beginners. Instead try one of the basic Polar monitors for a beginning e.g Polar CS200. This watch is cheaper and easier to deal with, still very functional. There are also several other manufacturers of monitors and some of them are probably even cheaper.

My point is that for a beginner who has never tried heart rate monitors before, it might be a clever idea to buy one of the cheaper models for a beginning and then buy a more advanced heart rate monitor when you know which kind of data you are interested in. A Polar RS800 is a great tool for experienced riders, but is very likely to be overkill for a beginner.

Notify how your heart rate reacts

When you have bought a heart rate monitor: Get out on the roads! Spend a month with your regular training program, just wearing the monitor, but notifying how the heart rate reacts to the efforts. It is very interesting to study the heart rate and very quickly you will discover that you start to use the monitor for pacing. At this point you are already getting paid back for your investment, since you train harder and are more motivated during the ride.

Watch your own heart rate monitor – not your training partner’s…

The fact is that you can only compare heart rate values with your own previous registrations. The reason for this is that we all have a different anatomy of our cardiovascular system. But these systems are all based on the same physiological mechanisms.

Thus, we can learn from each others’ physiological experiences and adaptations, but we can’t compare individual heart rate values. E.g. your resting heart rate is 58bpm while your friend’s heart rate is 42bpm, still I can’t say which one of you are in the best shape nor have the highest VO2 max.

It is not necessary to use a special heart rate focused training program when you start to use it. As I said, just wearing the monitor for the first month is a very good education. I remember when I started to use a heart rate monitor for the first time back in the mid 90’s. At that time I had read some literature about general exercise physiology and heart monitors, but I lacked practical experience with the monitor.

The result was that I made some target intervals for my heart rate which triggered the alarm system to beep most of the time. After a few of these rides I started to ride without target zones until I knew more about how my heart rate reacted during cycling. The lesson I learned was that you have to be patient and wait a while before you start doing intervals based on heart rate target zones.

Use your heart rate monitor during intervals

When you feel familar with the basics, it’s time to get a step further. You have probably heard about heart rate target zones and maybe how to calculate them. I think it’s good to know maximum heart rate and the best way to test it doing the following procedure: Perform a short warm up followed by a gradual increase in intensity until you reach your maximum heart rate. Sounds simple, but damn hard! Ok, let’s take a little more detailed version of this test:

I have discovered that using a power meter might be one of the best ways to make the increments in intensity just as smooth as needed. Making small increments of 10 Watts every 30 seconds is a successful approach to attain your maximum oxygen consumption. If you don’t have a power meter, visit your local gym and use a ergometer bike. If you want to read more about this test, read more about maximum heart rate here.

How do you determine your target heart rate?

There are several formulas around on the internet that can be used to calculate target heart rate zones. I have seen formulas with more than 6 different target zones, but I normally prefer to use less. You can easily define your own target zones when you use the Karvonen formula. Remember that there are several factors influencing on the pulse, so don’t make the intervals to small.Karvonen’s formula: Target HR = Intensity% x (Max.HR minus Min.HR) + Min-HR

Example: Calculation of Target Heart Rate

Intensity=75%, Max.HR=190, Min.HR=54

T-HR = 75% x (190 – 54) + 54

T-HR = 156

Ok, this was a long story about getting started using a heart rate monitor. I will come up with examples of training programs for heart rate monitor training later.

by Jesper Bondo Medhus from Training4Cyclists.com

Check out our new addition! Meet Ashley - Come spin with her Tuesday nights 6:30pm and 7:15pm for Spin Remix!

Originally from Dallas, TX , Ashley has been active her whole life. She has studied several forms of dance since the age of five. Ashley graduated from Booker T. Washington High School of the Performing and Visual Arts with a focus in dance and followed her dream all the way to Hollywood, CA. She was one of the 20 scholarship students accepted into the one year intense dance program at EDGE Performing Arts Center. After completion of her scholarship, she got signed with BLOC Talent Agency. Ashley has been very successful in the dance industry for the past 11 years. She has had the honor this past year to cheer for the pro MLS soccer team CHIVAS USA as a CHIVA Girl.

Ashley has always been extremely fit and active, but was ready to take it to the next level. She got certified through MAD DOGG Athletics for indoor cycling and developed a true passion for teaching and the workout. She loves inspiring students and getting the same in return.

Ashley creates a very positive and nurturing environment in her class. She loves

to see 100 percent of your effort the whole 45 minutes, but doesnʼt want to scare you to

get the results. Ashley is ready for hard work and focus, but wants to have fun the whole

time during the process! She is so excited to be the newest edition to CYCLELATES

and is ready to get the pedals moving. If you are ready for a great workout, in a positive setting, book a class with Ashley today!

Introducing Educated Bites - Our Nutritional Coaching Program

So you asked and we listened! We have provided a great workout, can give you a sexy glow, and now we can tell you what to eat:) Yes we are offering the total body transformation package at Cyclelates. Ask any fitness guru and they will tell you working out is only half of the equation. Knowing what and how to eat is critical in helping you reach the next level of perfection you want in that sexy body. To help you embark on this journey we didn't take a nutrition class and develop diet plans that you will never follow. We decided to go one step farther and partner with someone who is the king of body transformation!

Meet David Kimmerle, our celeb nutrition guru has landed 40 covers and counting since his own transformation! His passion for body transformation started when he transformed his body from flab to his first cover in 10 months. His genius nutrition and fitness tips will help anyone get their sexy back! For David's success story visit: www.davidkimmerle.com

To book a nutrition consult or shopping trip with David email: info@myspinlates.com


Custom Weight Loss Plan and Nutrition Cheat Sheet - $100.00 per hr (1 hr min)
David will design a weight loss plan designed for your specific body needs and goals. Whether it's shredding for a vacation, special event or losing the extra baby weight he will create an equation for success based on your body type and needs.

Shopping Date with David at Sunset/Vine Trader Joes - $100.00
You have the weight loss plan but you still have no idea what to buy when you go to the store? This shopping date with David will help you create a custom shopping list that you can duplicate every time you visit the local supermarket. LOVE this and have done this with David!!! It takes all the guess work out of your shopping experience:) xo, B

**Need to shred for a competition? David also provides custom pre-contest nutrition coaching and training - to inquire email: info@myspinlates.com

Model Body Workout with David Kimmerle

If you want to talk body transformation take a guy who had no clue what to eat, how to workout, and zero motivation and turn him into a top fitness model in 10 months! Meet David Kimmerle, our resident nutrition and lifestyle coach. We only want to deliver the best which is why we are offering you the opportunity to train and learn from one of the top fitness models in the world. He has graced 36 covers so far and has four covers out this month! David has helped all body types reach amazing results and now he's bringing his skill to Cyclelates offering a model body preview Thursday night at 8pm!

THE WORKOUT: This weider/pilates inspired system designed by celeb fitness model David Kimmerle will get you runway or fitness cover ready! He will teach you his top tips and tricks which he has tagged as the "Kimmerle Equation" which equals all the tools you need to transform every muscle group in your body. Check it out this Thursday!

Prenatal Pilates - Private Sessions -$85.00

Because every situation and trimester is different we have decided to hold our prenatal classes privately. This will allow our instructor to design the best workout for your specific needs. With your private you can bring a partner or friend to help you focus on connecting with your body during this exciting time.

A carefully designed exercise program can benefit you and your baby, keeping you healthier and more comfortable during your pregnancy and possibly easing and hastening your labor and delivery.

As with any physical activity, it’s very important to check with your health care provider for any potential limitations of your exercise.

Some benefits of prenatal exercise include:

• Enhanced circulation and flexibility

• Increased energy, strength, stamina, fitness and muscle control

• Reduced discomfort of water retention, tension, stress, depression, and excessive weight gain

• Minimized stretch-marks, varicose veins, and abdominal separation

• Minimized postpartum depression
  

• Increased relaxation

• Improved calcium absorption

To request available times please email: info@myspinlates.com

Mommy and Me comes to Spinlates!! Workout with your Baby!!

The workshop is finally here so tell all your mommy friends:) Lose that baby weight and bond with your new bundle of joy! What better why to get back in shape, socialize with moms, and tone up the body while stimulating your baby. Spinlates introduces the "Mommy and Me" workshop. We will run the workshop on Thursdays at 1pm (Starting October 20, 2011). Based on demand we will add other workshop times soon. To sign up for the class, click book classes, enter your mindbody user name and password (create one if you don't have it), click workshops, and book the workshop session you would like to attend. As we start the program we are currently limiting attendance to non-walking babies. Prices and packages are listed below. Can't wait to workout with you and your new bundle of joy!

Class Description:

Designed to help mommy connect with baby and reconnect with her body. Tone up, have fun, and bond with your baby. Our instructor has worked with several pre/post-natal clients. Her techniques help new mothers enjoy the spiritual and physical benefits of yoga and pilates.

One Session: $35.00
Five Sessions: $150.00 ($30 per class)
Ten Sessions: $250.00 ($25 per class)

Bring your Favorite Trainer to Spinlates! We are renting our studio out during off hours!

If you know any amazing fitness professionals interested in training clients in Hollywood, CA. Let them know about our great rental promotion! Rent out Chic Hollywood Workout Studio Next to W Hotel in Hollywood For more information please send the class or program you would like to teach and rental times you are interested in to info@myspinlates.com


Hollywood Studio: Beautiful spa-like studio located in Hollywood across from Trader Joes and W Hotel. One hour parking validation provide for clients. Equipped with mirrors along two of the longest walls.
Suspended wood floors covered with a workout/dance surface.
Equipped with 14 Peak Pilates Reformers, 14 Pilates Magic Circles, 15 Spinner NXT bikes, 15 sets of 2lb hand weights, 20 Yoga Mats, 10 Yoga Blocks, 10 Yoga Straps and 20 Yoga Blankets
State-of-the-art sound equipment to accommodate CDs and iPods. Wireless Mic. Also part of the facility are two restrooms/dressing rooms. Cubby Holes are available for storage of valuables. There is a waiting areas for registration, relaxing, etc.
For rental rates and available times email: info@myspinaltes.com

$10 off Your First Airbrush Tan! Book Today!

What do Anna Paquin, Kim Kardashian, and Tom Cruise have in common?? They all use our airbrush tan formula!! Check out our packages below.

SPINLATES GLOW

AIR BRUSH TAN ...........................................$45
DOUBLE DIP .................................................$70
TOUCH UP .....................................................$15
TAN MEMBERSHIP (YEARLY FEE)...............$50
EACH TAN ONLY $25! 1 COMPLIMENTARY TOUCH UP EACH MONTH

For more information visit: www.myspinlates.com

Check out Drew's Recipe for a Pilates 6-Pack!

Drew from Spinlates by HBHM Studios shares how he got his 6 pack with these pilates moves on the reformer!

Benefits of Pilates! Book a Private Today for only $85.00!

It is no surprise either that this innovative fitness regimen created by Joseph Pilates in the 1920s has seen such enduring success and loyalty. Used and praised by the likes of the famed George Balanchine who made all of his dancers train under Jospeh Pilates, the form of exercise is now widely used by many professional athletes including hockey players and football players in order to create greater flexibility in their muscle-bound bodies.

Among the many advantages that one gains from practicing Pilates on a weekly basis are:

• greater strength and muscle tone
• more efficient respiratory, lymphatic and circulatory systems
• better posture
• a flatter stomach and trimmer waist
• improved flexibility
• less incidence of back pain
• increased joint mobility
• lower stress level

One of the biggest rewards that you will get from practicing is that you will be able to go about your daily business with less discomfort. You will be able to sit and stand for longer periods of time and you will have less pain from chronic ailments such as arthritis and back problems. You will also feel more in control mentally from a greater ability to handle stressful situations.

Pilates offers those who practice it on a regular basis so many superb benefits that it is not surprising that once a person tries the exercises, before long they get hooked on the feeling.

If you have never tried Pilates or are a novice looking to take your first class, then do not let yourself get intimidated by what looks like pretzel-like movements and medieval equipment best reserved for a dungeon, once you have mastered the basic moves you will see how easy and just how much fun Pilates really is.

To gain a stronger understanding of Pilates and to practice a customized workout tailored to the needs of your body book a Private today for $85.oo at www.myspinlates.com.

Look 5lbs Lighter in 5 Mins!!! Come try our new spray tan room!

Make everyone ask how you did it! Get a SEXY glow at Spinlates in our new airbrush tan room. Check out our new packages below. Stay tuned for the release of our signature color:) We will be doing some fun testing in the studio! Watch out girls and boys!!!

Adrian's Muffin Stop!

Are you ready to loose that muffin? Try this exercise in Adrian's class or in your home

Meet Theresa! Catch her classes on Thursday Am and Noon!

Therese Fricke has been involved in the health and fitness industry the greater part of her life. Growing up in the Pacific Northwest, she participated in various traditional sports such as soccer, basketball, cross country running, track and field, and figure skating. This eventually earned her a running scholarship at Concordia University of Irvine (Irvine,CA) then Pacific Lutheran University in Tacoma, Washington. Upon entering Concordia University, Therese became a student athletic trainer, initially working with the men’s soccer team, basketball, and eventually football, and baseball. Transfering to Pacific Lutheran University, she continued to pursue running and athletic training. This inspired her towards her current career, helping others to attain health/fitness goals and become educated in the field of physical rehabilitation. She earned a Bachelor of Science degree in Exercise Science (Athletic Training/Pre-Therapy program). Then furthered her education in the Master’s Program of Occupational Therapy at the University of Southern California. Therese has experience working in various sports and physical/occupational therapy settings.

Therese has practiced both pilates and yoga for almost eight years. She initially received her pilates teacher training at Core Conditioning (west coast/”santa fe method”), under physical therapist/founding board member of the PMA (Pilates Method Alliance), Dawn Marie Ickes, Alison Cabot,P.T. She later received additional training in the New York/Classical style pilates (modeled after pilates elder, Romana Kryzanowska), under Ana Caban, Mari Winsor, and Melinda Bryan, P.T.Therese has attended continued education workshops in the evolving field of pilates, based upon the teachings of Ivon Dahl (“International Method”), Ron Fletcher, Stott, and Power Pilates.

Celeb Clientele:

With a strong education and diversified experience both in fitness and the arts, Therese has established a solid resume working with various elite athletes and celebrity clientele that include Ben Stiller and Christine Taylor Stiller, Jeremy Piven, Marcia Cross, Amanda Seyfried, Dancing with the Stars Host ~Tom Bergeron, Television Producer Courtney Conte, Grammy Award Winner David Lewis (Ambrosia/ShadowFax), Television Host~ Shaun Robinson, to name a few...

Check out Adrian's Butt Blaster!

You've all been to his classes now watch this move to lift that booty!!! See more moves in Adrian's classes at Spinlates by HBHM Studios!

Low Cal Drinks We LOVE on Labor Day!

Labor Day Weekend is here and I know you may decided to have few cocktails you will have to work off later in Spinlates. Here is my favorite drink classically named the Southern Boogie after yours truly! Enjoy! xo, B

Straight and to the point! Mix a shot of vodka with two parts ice tea or green ice tea. If you are feeling tropical use mandarin vodka:) It is refreshing (and refreshingly low in calories—under 100!). Happy Labor Day!

Meet Cyclelates by HBHM Studios

Papa's got a brand new bag..Or name in this case!

In order to gain stronger brand control for future projects Spinlates by HBHM Studios will be changing to Cyclelates by HBHM Studios.

Same great studio in a hot new dress! We will still have the same staff and web address: www.myspinlates.com. We will also have www.cyclelates.com. Thanks for all your patience and support as we will be changing the signs and brochure in the studio very soon:) I am so appreciative of your continued support!
Healthy Body, Healthy Mind, Bambi

New for this month! $99 Autopay Option

For those of you who love the Bring a Friend Program you can now buy the package online with autopay!
$99 - 12 Sessions of your Choice in 30 Days. Requires 6 month commitment. Go to myspinlates.com to sign up today!