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.

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.

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!

$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!

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!

Meet our 1st JP Challenge Winner!!! Congrats Janine!

OUR FIRST JP CHALLENGE WINNER!

RESULTS: Janine came in very lean with little to no muscle tone. During the JP Challenge she decreased her fat%, BMI%, and went down two pants sizes. As you can see Janine has turned her fat into to long lean muscles. Before she refused to wear tights with a short top now she is ready to take them down the runway:) She feels more confident, energetic, and motivated to achieve more. We are so proud of you! Go Janine!

WHAT SHE DID: Janine completed a 30 session combination of Spinlates and Pilates. She attribute her ex-muffin top to Adrian's muffin stop! Her favorite time to attend class is early am so she is off to a great start. Before starting this workout she never had the energy to get up but now she pops up at 6:30am ready to go and get results.

Janine's Testimony:

Spinlates was an answer to prayer...literally. I had been doing yoga for six months, although I felt much calmer - I was looking for something that would get me more toned and give me more cardio. I never was one to do those crazy bootcamps. I tried many times - but always felt there was more pain than gain. When I went to my first Spinaltes class, I was hooked. I have a ton of energy - I never liked to get up at 6:30 am until now....and I didn't know that was possible, since I am an artist and work all sorts of hours. Adrian and Drew are awesome teachers - and each have their unique qualities that keep the workouts very well rounded. The spin teachers are awesome too. I've never had a 'bad' class or instructor. In the past I have gotten bored quickly with workout classes, but have yet to feel like any class is repetitive or mundane - nor do I think I ever will. Spinlates has have an immensely positive effect on the way I feel, look, eat and live. I hope they open one up in every city!! :)

JP CHALLENGE DETAILS:

THE CHALLENGE: Let’s put Joseph Pilates’s quote to the test! Attend 30 Pilates Reformer or Spinlates Sessions in the next few months. For faster results and a stronger chance of winning try to complete your 30 sessions as fast as you can!

THE PRIZE: One Month Unlimited Classes at Spinlates by HBHM Studios & a HOT new body

THE RULES: Must submit a “Before” picture and allow Spinlates by HBHM Studios to take measurements of your arms, waistline, hips, and thighs. Measurements will be kept on file and will be used if you consent to the marketing agreement. The option to show or not show your face will be given. The challenge will run for the rest of the month into next month. On the 15th of every Month we will select a winner via an online voting tool. Contestants must check in via Facebook and comment on what session they are on and class they are taking. At the end of the contest your class visits will be on display for others to see the exact routine you followed. You can add any other tips as well.

MONTHLY WINNER: The winner will be selected on actually results of measurements and online voting. The monthly winner will be featured in our newsletter and receive one month of unlimited classes.

Start Today!

Reach your inner zen! Unlimted Yoga for $49!!

September is Yoga month! To celebrate view our new promotion for Unlimited Yoga for 30 days!



Power Yoga is offered every Tuesday and Thursday at 8pm. Come join the crowd!



See the benefits of Yoga below:

	Increasing Flexibility – yoga has positions that act upon the various joints of the body including those joints that are never really on the ‘radar screen’ let alone exercised.
	Increasing lubrication of the joints, ligaments and tendons – likewise, the well-researched yoga positions exercise the different tendons and ligaments of the body. Surprisingly it has been found that the body which may have been quite rigid starts experiencing a remarkable flexibility in even those parts which have not been consciously work upon. Why? It is here that the remarkable research behind yoga positions proves its mettle. Seemingly unrelated “non strenuous” yoga positions act upon certain parts of the body in an interrelated manner. When done together, they work in harmony to create a situation where flexibility is attained relatively easily.
	Massaging of ALL Organs of the Body – Yoga is perhaps the only form of activity which massages all the internal glands and organs of the body in a thorough manner, including those – such as the prostate - that hardly get externally stimulated during our entire lifetime. Yoga acts in a wholesome manner on the various body parts. This stimulation and massage of the organs in turn benefits us by keeping away disease and providing a forewarning at the first possible instance of a likely onset of disease or disorder. One of the far-reaching benefits of yoga is the uncanny sense of awareness that it develops in the practitioner of an impending health disorder or infection. This in turn enables the person to take pre-emptive corrective action
	Complete Detoxification – By gently stretching muscles and joints as well as massaging the various organs, yoga ensures the optimum blood supply to various parts of the body. This helps in the flushing out of toxins from every nook and cranny as well as providing nourishment up to the last point. This leads to benefits such as delayed ageing, energy and a remarkable zest for life.
	Excellent toning of the muscles – Muscles that have become flaccid, weak or slothy are stimulated repeatedly to shed excess flab and flaccidity.

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!

We got you bikini ready! Come find out what to wear!

Join us this Thursday night as Style LA reveals the Swim and Resort fashion show to benefit Operation of Hope.

NAVEN will be the featured design collection at STYLE LA: Swim & Resort Runway Fashion Show at Drai’s Hollywood at W Hotel, Aug. 11th, 7-10 pm.Designers Kim and Alexis McClay present NAVEN's holiday and spring 2012 collection at the STYLE LA Fashion Show, benefitting Operation of Hope. Shopping and sampling begins at 7pm, ending with a poolside runway show at 9pm

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.