Skinny Fat is out! Get Lean and Toned at Cyclelates in 2013!

Longer, leaner muscles! A tighter looking and feeling stomach! Flexibility, control, stability, and good posture! You’ll be checking off all these To Do list items after a few sessions of Cyclelates and any of our exclusive Pilates reformer classes. We’re still in month one of 2013, so come by our Hollywood personal training studio to work out that New Year, new you mantra!


In our Cyclelates classes, the unique hybrid dedicates a workout on the Pilates reformer for just 35 minutes prior to another twenty minutes of cardio on the bike. Over a few weeks of class you will begin seeing and feeling all kinds of strengthening and elongating body changes for sculpting a slim, fit and sexy body!


Here are a few fun facts about Pilates Reformer classes.


1. Reformer training hard core works your abdominals -- from all angles. Taking the crunch to a whole other level, our Pilates reformer drills increase oblique and transversus abdominus activation.


2. Pilates reformer challenges not just your main muscles, but also your stabilizing muscles in a way that traditional weight training doesn’t.  Because we want our muscles looking longer and leaner vs. short and bulky, we choreograph different sequences of drills on the reformer each day. The variation also helps in the reshaping of your muscles while also building core strength, posture, agility, flexibility, and lean muscle tone.


3. Reformer vs. Mat: The Battle. Matwork Pilates rock a perfectly awesome workout, but Pilates Reformer, pants down, glutes-flexed is a truly energizing, physique-changing workout. This isn’t a meditative, relaxing practice. Reformer workouts are challenging and target your powerhouse muscles (abs, lower back, hips and buttocks) using pulleys and springs to create resistance. At our Hollywood personal training studio, we have 14 reformers. Our classes are almost always packed, so book online or come early!

My Pumpkin Cravings are out of control! This is an amazing option:)

Now that we are hitting Fall my body naturally craves Pumpkin. I dream of the pumpkin spice latte from Starbucks and my Mamaw's homemade pumpkin pie. Although it is ok to indulge every now and then I wanted to find a healthy option to help me through my Pumpkin cravings. Try this great option to keep you on track this month. I think they are great. The recipe is from Jamie Eason who has a lot of amazing recipes:)

 

Pumpkin Protein Bars Recipe

Pumpkin Protein Bars

Nutrition Facts:

Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein
Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein

Ingredients:

• ½ C Xylitol Brown Sugar Blend (Ideal)
• 1 - 4 oz. jar baby food applesauce
• 2 tsp. ground cinnamon
• 1 ½ tsp. ground ginger
• ½ tsp. ground clove
• 1 tsp. baking powder
• 1 tsp. baking soda
• ½ tsp. salt
• 2 tsp. vanilla extract
• 4 large egg whites
• 1 - 15 oz. can of raw pumpkin
• 2 C oat flour
• 2 scoops vanilla whey protein
• ½ cup almond milk
• ½ C chopped walnuts (optional)

Directions:

1. Preheat the oven to 350.
2. Spray a 9 X 13 Pyrex dish with non-stick spray.
3. Combine first 11 ingredients and mix well.
4. Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
5. Makes 24 squares.

Have a Jump Start Meal before your Cyclelates workout

Have a 150-calories jump-start meal an hour or two before your workout.

Ever force yourself through a workout, even though you were starving, simply because you thought you would tap into those fat stores faster? Next time, eat up. The latest research in the International Journal of Sports Nutrition and Exercise Metabolism found that exercisers who ate breakfast before the treadmill had a significantly higher fat-burning rate for as long as 24 hours compared with those who ate post workout, even though both groups consumed the same number of calories during the day. Plus, a recent report in the Strength and Conditioning Journal concluded that when you start off with a grumbly tummy, there's no fat burn advantage: You won't be able to go as intensely or burn as many calories, and you'll also lose more muscle. Preworkout, nosh on these easy eats: a banana and a 1/2 cup of plain low-fat yogurt, or a whole-wheat English muffin with a half tablespoon of peanut or almond butter.



Shaffer, Alyssa. "The New Rules of Fitness." Fitness October 2012: 91.

Work your Multifidus! Get to Pilates Class

The MULTIFIDUS muscles take pressure off the vertebral discs so the body's weight can be distributed along the spine. This muscle group keeps the spine straight & contributes to the stability of the spine. These muscles are recruited in most actions of daily living, including bending backward, sideways & even turning to the side. Studies show the multifidus muscles are activated before any action is carried out to protect the spine from injury. When a person carries an item, before moving the arm, the mutifidus muscles starts contracting prior to the actual movement of the body. The arm prepares the spine for movement to prevent it from harm. Pilates is well known to exercises the multifidus.

By: Drew Michael, Pilates instructor at Cyclelates

Cyclelates - Why we do both to accelerate weight loss

Your body is composed of slow twitch and fast twitch cells. Aerobic activity (walking, less intense cardio. activates slow twitch cells while anaerobic activity (weight training, Pilate's, and cycling) activate fast twitch cells. If you exercise only aerobically you are not developing all of your muscle cells. Adding weight training in the form of Pilate's develops fast twitch muscle cells increasing your metabolism and helping you lose more weight.

Between the ages of 30-70 your fat free muscle mass declines about 40%. Muscle loss is thought to be the single most important reason you store more fat when you age. The loss of muscle and resulting metabolic slow down makes you gain fat. Remember each pound of muscle burns around 50 calories a day.

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

Tone your Inner Thighs through Pilates

Here are a few exercises you can do to tone your inner thighs:

o First, use the Pilates ring and place it in between your inner thighs while you're lying on the ground, knees bent.

o Tightly squeeze your legs together, pulsing the ring. Continue for 20 counts with your low abs engaged.

o Repeat this exercise with a small fitness ball. Then continue to do ab exercises, such as crunches, while squeezing the ball.

Go Greek!

Need a diet jump start? Recent British studies how that eating Greek yogurt helps dieters shed 12 pounds in three to four months. With toppings of almonds and blueberries, the yogurt is a great source of protein, the almonds are low on the glycemic index (they prevent blood sugar from spiking) and blueberries are a great source of heart-healthy antioxidants, They are a good carb to boot, providing plenty of energy!

Inflammation and Its Affects on Aging

by Lorna Sophocleous

My clients hungrily seek advice on how they can delay the aging process, or more optimistically, “age gracefully.” While trying endless “fountain of youth” products brings discouragement, it also opens up many possibilities and allows for a far more receptive approach to the lifestyle changes that are proven to decrease the risk of disease and inflammation. This can lead to a more vibrant and active life. My clients are extremely happy to learn that the assumption that with age comes disease is actually untrue. In fact, the reverse can be true.

Chronic disease actually accelerates the aging process—and the underlying cause of most disease is inflammation. This is relatively new and exciting information, as it gives you the opportunity to be in the driver’s seat in regards to your health. Cancer, diabetes, arthritis and other diseases don’t have to “just happen” due to age. This new phenomenon is known as “inflammaging.”

While modern medicine traditionally treats the symptoms with medications that can only temporarily relieve joint pain or lower cholesterol, preventative medicine focuses on identifying the root cause of the problem. Reducing the inflammation in the body can ward off debilitating diseases like arthritis, which is inflammation of the joints, or heart disease, which is inflammation of the arteries. Dr. Tanya Edwards, Director of the Center for Integrative Medicine, writes that inflammation is now recognized as the “underlying basis of a significant number of diseases.” Although inflammation has long been linked to allergic diseases like asthma, arthritis and Crohn’s disease, Edwards points out that Alzheimer’s disease, cancer, cardiovascular disease, diabetes, high blood pressure, high cholesterol levels and even Parkinson’s disease may all be related to chronic inflammation in the body. Digestive disorders, stress, severe unexplained fatigue, and headaches all have their roots in inflammation.

WHAT IS INFLAMMATION?
We recognize it on the surface as swelling, local redness, and pain. But inflammation also helps the body to heal by bringing nourishment to the affected area and stimulating immune activity. The problem arises when the inflammation persists. Researchers believe than an overactive immune system floods the body with defense cells and hormones that can damage the tissues. Dietary and environmental toxins may build up in the body and activate the immune system, also keeping it highly reactive. On the bright side, addressing the issue of toxins in our body can alleviate multiple symptoms and allow you to feel well quickly and permanently. This involves making small lifestyle changes, which include eating foods that are anti-inflammatory.

FOODS TO AVOID THAT PROMOTE INFLAMMATION
• Processed foods: We live in an industrialized society where many foods are mass produced and highly processed, which means they lack the nutrients that the foods had in their natural form. The nutrients to sustain good health, and avoid inflammation that will ultimately lead to premature aging and disease are missing. Simply put, “If it’s made in a plant, don’t eat it, if it is a plant, eat it!” Processed foods are toxic; this is compounded by the growth hormones given to animals and the pesticides sprayed on our fruits and vegetables. No wonder we are inflamed!
• Sugar: Sugar is also toxic, especially in large doses. It creates a gooey, sticky mess inside the body and clogs up hormone receptors. Over time, excess sugar in the body links up with proteins, causing tissue to harden. This can lead to arthritis and even contribute to premature wrinkling. Sugar can make you look and feel old. It gives you brain fog; your pancreas releases insulin to stabilize your sugar. The adrenals are overtaxed, which can cause insulin resistance or better known as Metabolic Syndrome, leading to Diabetes II.
• Certain oils: Olive oil does not have a high smoke point and is unstable under high heat, which causes inflammation. You also lose its health benefits. When cooking, it is best to use coconut oil, ghee, peanut oil, and toasted sesame oil. Be mindful that a majority of prepared foods, including restaurant food, uses canola, soy, corn, safflower, and vegetable oil, which are all highly processed oils and toxic. Fried foods in these oils create inflammation.

TIPS FOR AN ANTI-INFLAMMATORY LIFE, NATURALLY
• Avoid sugar. Eat things that have natural sugar in moderation. Sweeten things naturally with honey, molasses, Stevia, and date or coconut sugar.
• Avoid fried foods, refined carbohydrates and foods cooked in high temperatures.
• Use olive oil, hemp seed oil, sesame oil on salads and things without cooking them.
• Eat avocados, nuts and seeds for healthy fats.
• Omega 3’s are a must! Supplement from a high quality brand and eat wild salmon, sardines, which will also give you Vitamin D. Vitamin D should also be supplemented.
• If you smoke, quit now! It’s highly inflammatory.
• Eat organic fruits and vegetables.
• Maintain a healthy digestive system by incorporating fermented foods, such as sauerkraut, yogurt, kefir, kimchi.
• Drink plenty of filtered water
• Get plenty of exercise.

Healthy living is fun! You can empower yourself by treating food as a powerful “drug” and controlling what you consume. This will be conducive to a healing, glowing body inside and out. We all want to live healthy lives and avoid being on medication and going to the doctor. It absolutely can be done. Follow these guidelines, a step at a time. Your life will reflect back on your efforts in the way of increased energy and improved focus, mood and immune system. You will have a positive impact on your family, friends, and whoever you come in contact with. You are well worth the effort!

Source: Peak Pilates News

Meet Richard Hill and Come Train with Him!

Rich grew up in Longview, TX. The youngest of 3 boys, Rich was born into an active and athletic family. Rich went on to letter in high school football, basketball, baseball, and track. Following high school, Rich graduated from Baylor University majoring in business (with degrees in finance, real estate, and entrepreneurship). All throughout college, Rich worked with the Baylor Fitness Department where he first found his love of helping others achieve their health and fitness goals. After graduating he worked in the commercial real estate industry for 2 years, and then decided to follow his first love and devote all of his time to helping others reach their health, fitness and life goals. Rich transitioned to the west coast to pursue his passion of fitness, personal training and nutritional planning. Rich will join the Cyclelates team as a personal trainer and cycle coach. Rich is expanding his skills by studying Adrian Rameriz's new pilates inspired method ReformRX! Give a nice warm welcome to Rich and check out his new cycle class Friday night at 7:30pm!

Rich is also an amazing running coach and has trained several for marathons. We are considering starting a running group to Runyon Canyon. Email info@myspinlates.com if you are interested.

Running Resume:

Finisher of numerous 5K, 10K and half marathons

Austin Marathon 2010

Dallas White Rock Marathon 2010

Austin Marathon 2011

Dallas Big D Marathon 2011

Houston Marathon 2011

Fort Worth Cowtown Ultra Marathon 2011

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.

"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.

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 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.

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

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