Hollywood Spin Classes

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!

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

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!

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!

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!

Meet Adrian and Try his Lunch Time Classes!

If you have been to his classes you know they are filling up! Adrian's class has been described as a power pilates must try! His classes fuse core Joesph Pilates principals with faster paced moves to keep your body sweating, guessing, and wanting more! Come check out his lunch time classes we added this month.

Meet Adrian:

From an early age, Adrian was drawn to both the arts and physical fitness. Born and raised in rural South Texas, he is no stranger to hard work. Giving it his all and committed to being the best he could be, Adrian excelled in football, basketball and theatre arts. After having earned his BA in Speech Communication from the University of Texas – Pan American, he packed his bags and moved to Los Angeles, where he discovered a new love for keeping in shape and maximizing his overall health through holistic approaches. Being a tri-athlete, Adrian explored many types of exercise. Through that process he found PILATES. This form of exercise turned his life around, taking away all back pain he was experiencing, while safely toning, lengthening and sculpting his body. Through this personal transformation, he became a firm believer that this practice was the answer to maintaining a pain-free lifestyle, while brightening the soul and retaining youth! Expertly trained, Adrian has had the privilege of studying under Ivon Dahl, Master Pilates Instructor, who learned from a disciple of Joseph Pilates himself. Adrian has worked with a fair share of LA’s film and TV professionals to help them achieve optimum fitness by combining both SPIN and PILATES together. He creates a fun and motivated space in his classes that have people leaving feeling great, getting the results they want, and coming back for more!

Are you Skinny Fat?

Being thin doesn't make you healthy. New research in the journal of Obesity found that women who were a normal weight but had more than 30% body fat had symptoms associated with metabolic syndrome, a group of risk factors that raises the chances of developing heart disease. To determine your body fat, use a scale with BIA, which measures it for you. If you do not have this type of scale we have one at Spinlates that can measure it for you! If your body fat is high, strength-train twice a week to boost your lean muscle mass. In other words spinlates or pilates!

Join the 30 session challenge at the studio and we will track all of the above with your measurements so you can document your success! See you in the studio! xoxo, Spinlates

Music We Love!

One of the many hot tracks that will be dropped in our cardio pumping Spin Remix class! Stay tuned for more tracks shared by Nick Sattler and Allie Persinger our spin masters. Come check out a Spin Remix class to burn major calories and tone those arms! To view the schedule visit www.myspinlates.com

The Power of Protien - Get a Stonger, Fitter Physique!

Once your done with your killer workout at Spinlates by HBHM Studios don't forget the refuel with protein! Studies suggest that the idea post training drink or snack should contain about 10-20 grams of protein and about 4 times as much carbs as protein. Apart from milk, other suitable post workout options include fruit yogurt, protein shakes, cereal with milk, or raisins with nuts. The key is to plan ahead. Get into the habit of taking a recovery drink or snack with you to Spinates. That way you begin refueling immediately. Delaying refueling longer than 30 minutes may delay muscle recovery. Following this tip will boost your muscle tone!

Hey guys! We listened to your request and added a Spinoga class (20 minutes of Spin and 30 minutes of Power Yoga) at 5:30pm and a Spin Remix class at 6:30pm for the after work crowd. Enjoy! Additional schedule request can be emailed to info@myspinlates.com. We will try to accomadate your request in the upcoming months.

Spinlates by HBHM Studios workout schedule for Month of June 2011! First Class is Free!!

Come checkout our new studio in the Sunset and Vine building. We are located right beside Bed, Bath, and Beyond (1555 Vine St., LA, CA) We provide 60 minute parking validation and the first class is free. To sign up for a free class visit www.myspinates.com. Click book classes, select the class you would like to attend, enter first and last name, select intro class free when asked what package to purchase and then you are booked! Enjoy!

New Schedule Has Posted!

Go to www.myspinlates.com to see the new schedule for this month. Looking forward to working out with you!