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!

Free Parking Options Near Cyclelates - We provide 60 min Validation at Bed, Bath, & Beyond Garage

Hey guys!

A lot of clients have been asking so I hope this repost helps:) We provide 60 minute parking in the garage but if you are taking back to back classes and don't want to move your car, these options are for you!

So I scouted the streets today with Rico Sauve (Leader of all chihuahuas and owner of Spinlates) and we uncovered the following parking locations as alternates for those staying longer than one hour. All spots are no more that 2 blocks away from the studio:) Hope this helps!

2 Hour Parking -8am-6pm except Sunday Leland Way between Vine St/El Centro St (10am-1pm Monday Street Cleaning) TIP: No meters the closer you get to El Centro.

Free Street Parking - Delongpre Ave/Vine. Left side "Street cleaning 10am-1pm on Tuesday". Right Side" Street cleaning 10am-1pm on Monday".


2 Hour Parking with validation - Fedex/Kinkos and K&L Wine Store. Large lot. Make some copies or grab a bottle of wine after class. Validation is a stamp located at the desk inside each location.

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

Hollywood Spin Classes

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.

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.

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!!

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!

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!

We Love Friends! Check out our new referral program for a chance to workout for FREE!

Get 10% for every friend you refer! Bring 10 friends in and workout for free for 30 days! Thanks for helping us spread the word!

Spinlates Referral Program - Bring a friend and earn 10% off your next membership purchase! Each friend you bring in earns you 10%, bring 10 friends in and workout for free! Start inviting your buddies and strangers today!

Down Another 5lbs and Counting!!! Go Laura!

I am thrilled to report that, since my last entry two weeks ago, I have lost another five pounds—that’s 15 total, people. Holla!

Along the way I have picked up a few tips from the trainers at Spinlates that have helped me on my way to ever-increasing fitness, and I wanted to share a few with you.

First off, per the gorgeous and charming Adrian Ramirez, the perfect pre-workout snack is a handful of plain, unsalted almonds (conveniently available across the street at Trader Joe’s). Eating properly, pre-workout, is essential; you might not have the energy to give it your all without a little food in your belly.

Adrian also told me that you should consume 20 grams of protein after every workout—optimally, within 30 minutes of the conclusion of your class—to ensure that your body builds muscle instead of burning it for fuel. “The ideal protein is lean, grilled chicken breast—you are not going to get fat eating chicken breast!” says Adrian. (A wide variety of pre-cooked chicken breasts are also available at TJ’s.)

Another important component of workout prep is water. A good rule of thumb, for Spinning, especially, is to consume one ounce per minute on the bike. I bring a liter to every class and drink more when I get home—proper hydration is key to keeping your body working properly, your skin looking fresh and dewy—it also keeps you from overeating.

A tip for those who find plain water dull and uninspiring: Get a Soda Stream and make your own seltzer water (you can also add calorie-free fruit essences like lemon, lime and raspberry made by the company, or just squeeze a bit of juice in yourself). Available at Bed, Bath and Beyond (right next door to the Spinlates studio), the Soda Stream uses CO2 cartridges to carbonate your filtered tap water, and the resulting beverage is super-refreshing. It is also crazy-fun to make!

Laura Has Lost 10lbs and Continues to Shape Up:) Follow her journey

It’s really crazy what you can achieve in less than one month of regular attendance at the Spinlates studio. (Fittingly enough, their catchphrase—printed on the back of all the trainers’ T-shirts—is “A Little Bit of Crazy Is Always Fun! A motto inspired by the endlessly positive, embracing-the-edge owner, Bambi Martin.

I have been indulging in the smorgasbord of awesome classes at Spinlates (the eponymous mix of Pilates and Spinning), group Reformer Pilates classes, and power yoga over the past three weeks; I have taken ten classes total. I have also been watching my diet, keeping it high in protein and low in carbs and simple sugars.

Ready for the exciting part? I went to the doctor today, and on the medical scale, I had lost ten pounds since my last visit just two months ago! I am only five-foot-five, so this is a pretty huge percentage for me.

Clothes that hadn’t fit me in over 18 months (when my aforementioned breakup and ice-cream wallowing hit) now zip up easily. My posture is much more erect and elegant. I can feel muscles—like my obliques—that have not been in evidence in a good ten years.

Ten seems like the magic number here, right? My experience totally echoes the Joseph Pilates’s famous quote (and the basis for Spinlates’s JP 30 Session Challenge): “In ten sessions, you will feel the difference, in twenty you will see the difference, and in thirty you'll have a whole new body.”

I am here to shout from the (Hollywood) hilltops that I can most definitely feel a difference—I can also see it, as can my friends and the lovely, encouraging trainers at Spinlates.

Even more wonderful, I feel a happiness, confidence and a lightness of spirit that I haven’t had in a long, long time. (Another exciting tidbit: I have been getting hoards of dates with some very charming suitors.) I attribute all of this good stuff to Spinlates.

Don’t get me wrong, it hasn’t been a breeze: I have sweated and struggled and, yes, ached a bit (in a good way) on this journey.

After each class, I feel I have left all I have on that Reformer and/or bike. It hasn’t been easy. The cool thing is, however, all I need do is walk into the studio and—boom!—the work begins. The classes are so incredible and well-taught (and the tunes are so hot) that you have nary a moment to think or look at the clock…and, 55 minutes later, you have worked out every inch of your body.

And I am here to tell you that these classes give you dividends unrivaled by any workout I have ever known. I can’t wait for class 20…and 30…and on into a lifetime of fitness ignited on the corner of Sunset and Vine!

Laura Vogel is a writer and editor who has written for Real Simple, Martha Stewart, In Style, The Washington Post and The New York Post. She just took her tenth class at Spinlates on July 26, and will be sharing her progress and other fitness tips in this blog every other week.

Repost: Free Parking Options near Cyclelates by HBHM Studios

Hey guys!

A lot of clients have been asking so I hope this repost helps:)

So I scouted the streets today with Rico Sauve (Leader of all chihuahuas and owner of Spinlates) and we uncovered the following parking locations as alternates for those staying longer than one hour. All spots are no more that 2 blocks away from the studio:) Hope this helps!

2 Hour Parking -8am-6pm except Sunday Leland Way between Vine St/El Centro St (10am-1pm Monday Street Cleaning) TIP: No meters the closer you get to El Centro.

Free Street Parking - Delongpre Ave/Vine. Left side "Street cleaning 10am-1pm on Tuesday". Right Side" Street cleaning 10am-1pm on Monday".


2 Hour Parking with validation - Fedex/Kinkos and K&L Wine Store. Large lot. Make some copies or grab a bottle of wine after class. Validation is a stamp located at the desk inside each location.

Sprint Away from Fat at Spinlates by HBHM Studios

In an Australian study, people who cranked out 20 minutes of high-intensity interval training 3 days a week dropped 10 percent of their body fat, while those who exercised longer but at a lower intensity didn't lose any. Ignite your weight loss by performing the study's exercise-bike routine: Sprint for 8 seconds, then slow to an easy pace for 12 seconds. Repeat for 5 minutes. Go for longer as the sessions become easier. Why does this work? Sprints up your levels of catecholamine, a chemical that triggers fat burn! For an easier more motivating option visit a Spinlates or Spin Remix class. In Spinlates we focus on sprinting and climbing for 20 minutes to deliver that heart pumping cardio you crave after Pilates:) For class times visit: www.myspinlates.com

How Spinlates Changed My Life?

Not so very long ago, my life looked very, very different.

I was skinny, fit and felt pretty.

I thought the trajectory of my life was set. I was married to a wonderful man, I worked at the very top of my field in Manhattan, I had a beautiful home and lots of amazing friends.

Sometimes, life throws you a curveball, and the one I got was a doozie. It cost me nearly everything—the love of my husband, my house, many of my friends. The very short story of the ugly mess: I fell “in love” with another man, and he turned out to be a terrible person.

Fast forward to 18 months ago: Me, in a studio in Brooklyn, terribly alone. I didn’t drink or do drugs, so food was my pain-numbing agent of choice. I gained roughly 40 pounds.

It’s hard to look at pictures of that time because I don’t see myself in there at all. It’s like my eyes have gone dead, surrounded by masses of flesh.

As I began to slowly crawl my way out of a sugar-induced stupor, fitness-minded friends would try to help inspire me to exercise and eat more healthily. To be honest, though, I just didn’t care enough to try—I still looked as miserable outside as I felt inside.

Six months ago, in a bid to inject joy into my life again, I moved to L.A., and I adore it here. I love hiking in the canyons with my dog, I love all the fresh produce at the farmer’s market. I had begun to ever-so-slightly care about my body and my spirit again.

A couple of weeks ago—it was like a shot from God himself—I was presented with the opportunity to work with Spinlates. I took a killer Spinlates (Spinning-and-Pilates hybrid) class and then met with the studio’s effervescent owner Bambi Martin, and was immediately sold.

At the Spinlates studio, my heart was touched (by the kindness of the owner and the amazing instructors). I achieved difficult physical feats that I’d thought impossible. Most importantly, Spinlates got me back in touch with that girl who loved to exercise—because it felt great for her mind, body and spirit.

Bambi and her team are helping me to banish that heartbroken girl—the one who sat watching bad TV and eating ice cream right out of the container.

The moment I walk into the Spinlates studio, I feel that they can see the two Lauras: The out-of-shape, overweight one, and the beautiful, fit, joyous one. And I know that they want the right me to win.

Laura Vogel is a writer and editor who has written for Real Simple, Martha Stewart, In Style, The Washington Post and The New York Post. She just took her third class at Spinlates in July 11, and will be sharing her progress and other fitness tips in this blog every other week.

Meet Lauren Font and Try her Spin Classes on Wednesday Night!

The Spinlates team would like to welcome Lauren Font as our new spin instructor for Wednesday nights. Lauren is an energetic, up beat, motivational certified spin instructor through mad dog spin. Born and raised in Westchester County, New York, Lauren moved to LA 4 years ago to pursue her passion for art. She comes from a long line of athletes and has always been surrounded by sports. She developed a love for spin several years ago when her Aunt (also a spin enthusiast) encouraged her to come "try it out"! After the first class she was hooked. By sharing her love for spinning she hopes to hook you on an amazing addiction we call Spin Remix.

Lauren's Goal:
"My goal is to guide each individual to reach their own specific fitness goal in a safe and motivational manner. When you leave my class you will feel proud of your accomplishments and be very sweaty!"

New Early AM Spin Ride on Wednesdays

For all those folks wanting to get their morning cardio burn before work we have added a 6:15am and 7am Spin Remix class every Wednesday taught by Allie P. For those who haven't taken her class be prepared to sweat and have fun! Her high energy class will be the perfect start to a beautiful day while helping you blast those unwanted pounds. Join us on Wednesdays! See you there!

Music we Love!

We don't like what he did to Rihanna but man we love this song! Enjoy!