Fix your Cardio Workout

STATIONARY BIKE

Your Form
The mistake: The seat is too low or too high. A low seat fatigues the legs and stresses knees. Set it too high and your hips rock from side to side, which is inefficient.
The fix: Adjust the seat, people! Sit on the seat and place your heel in the middle of the pedal, where the ball of your foot would normally go. You want your leg fully extended, at the lowest point of the pedal rotation. By moving your foot to the correct position on the pedal, you'll have the right amount of bend.

Your Workout
The mistake: Cruising instead of charging.
The fix: Vary the intensity, with 2 to 3 minutes of high-cadence pedaling and a 3-minute recovery, then repeat for 15 minutes. Stand occasionally, which will add another dimension to your workout. Standing requires more muscle not only to push the pedals, but also to support and balance your body. Get to class and we will not allow you to make these mistakes:)

Source: Women's Health Magazine

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.

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.

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!

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