These Pumpkin Pie Bites Can Help You Lose Weight (REALLY!)

Fall’s here, which means not a day goes by where we don’t snack on something pumpkin-spice’d. Recently, we’ve been plain obsessed with this easy recipe that combines the tastiness of pumpkin pie, without all the pesky extra calories. So what are you waiting for? Grab your muffin tin, and get snacking!

Click here for the full recipe.

What’s “The After Burn Effect”?

What’s “The After Burn Effect”?

Did you know that you could burn calories up to 14 hours AFTER your BESPOKE ride? It’s called the “afterburn effect” and it’s what happens when your body’s pushed through high-intensity cardio exercise for short periods of time. In some studies, riders who cycled for 45 minutes burned up to 190 calories AFTER working out! It’s truly incredible what a healthy body can do.

To learn more about “the after burn effect” click here.


Best Playlists for Spin Classes

Spinning at times may prove to be hectic and may require some form of boosting or motivation, but also remember it’s so great for your overall health! Music can play the role of a motivating factor to a cyclist. Songs that have a tempo of around 140 beats per minute match the pedaling of a cyclist pretty well.

B6 Shuffle“-The Deadlines: this is a good tune that will help you to warm up. It encourages the class to tune in and eventually set the right mood.

Larger Than Life“-Backstreet Boys: this lets you continue warming up on flat sitting position that transitions into a stand flat and back three times. To end the tune, you may finish by getting back to the saddle and accelerate for 30 seconds.

Womanizer“-Britney spears: allows you to alternate the seating position. The cyclist can pick up the pace and go out of the saddle and get into a standing flat position.

Paparazzi“-Lady Gaga: this a great tune for first climb. It is a great time to alternate the seated to standing position while adding the resistance before getting into the standing climb.

Waka Waka“-Shakira: allows active recovery. Once this tune is running, you can go back to seated flat and try finding a relaxed cadence of about 80-110 RPM.Bespoke cycling studio in LA

When We Stand Together“-Nickelback: this gives room to climbing of higher resistance. Transition from seated to standing is made with increase resistance each time before getting out of the saddle.

All In All“-Lifehouse: this is a great time for team sprints. The teams can be divided into teams and allow one team to sprint while the other recovers and then both teams end together with sprinting.

Heaven Is A Place On Earth“-Ultra Flirt: This allows active recovery on seated to standing flat. Standing flat is in this case more of a rest period before getting back to spinning at an accelerated cadence for seated flat.

Drops Of Jupiter“-Train: Allow you to return to the flat position as in the beginning then recovering for 1:20, resistance can be added and seated climb of 1:20. You then change to running with a resistance of 1:20 then get back to seated flat.

The Final Countdown“-Europe: this is the time to lighten up the pace as you sprint for about fifteen to thirty seconds before you finally recover and stretch off the bicycle.

Generally music has a positive impact on individual while cycling. It helps you in keeping the pace, makes you want to keep moving, it uplifts your efforts as well as motivates you to exercise harder while in the cycling studio.

7 Great Health Benefits of Cycling

class full of indoor cycling students

Cycling is a healthy exercise that can be enjoyed by men and women of all ages. It is fun and has less strain and injuries as compared to other forms of exercise. Cycling is a good muscle workout as it uses the major muscle groups. It can be as intense as you want or at a low intensity if one is recovering from an injury or illness. The cycling workout is an aerobic activity that helps your heart, blood vessels and lungs get a wholesome exercise. The health benefits of cycling workouts include:

Obesity and weight control

Cycling is a good way to reduce and maintain weight. It raises the metabolic rate, build muscles and burn body fat. If you are trying to lose weight, cycling is a comfortable form of exercise that when combined with a healthy eating plan will help you lose weight.

Reduce the risk of cardiovascular diseases

Cycling strengthens the heart muscles, lowers resting pulse as well as reduces blood fat levels. Regular cycling will stimulate and improve your heart, lungs and circulation thus reducing the risk of stroke, high blood pressure and heart attack.

Reduce the risk of cancer

Research shows that cycling workout reduces the risk of bowel and breast cancer.

Diabetes and cycling

Type 2 diabetes has increasingly become a serious public health concern. Lack of physical activity is one of the major causes of this condition. Research shows that cycling will lower the risk of developing type 2 diabetes.

Improve your mental health

The circular, regular movement relaxes your mind without putting sudden stress on your joints. This helps regulate your emotions, breathing and movements. Moderate cycling workouts helps with mental health problems such as depression and anxiety.

Helps with bone injuries and arthritis

Cycling helps improve strength, balance, and coordination of the body limbs. If you suffer from osteoarthritis, cycling is the ideal form of exercise as it is a low-impact exercise that exerts little stress on the joints.

Cycling is good for muscles: It helps in muscle building and toning, especially the lower half of the body (the calves, thighs and rear end). It is a great low-impact mode of exercise for people suffering from joint conditions or those with leg or hip injuries.

Nothing benefits your psyche like a good workout exercise. Cycling will help improve both your physical and mental health and greatly reduce the risk of health problems.

What is a Cycling Studio?

An indoor cycling studio

A cycling studio is a modern fitness class that is based on exercising on stationary bikes. The fitness sessions are guided by instructors. These sessions are a complex cardio workout, which is focused on high-intensity intervals with periods for active recovery.

How It Works

Cycling is a high intensity fitness exercise. When cycling, you are going to sweat, increase your heart rate and get worked out. Indoor cycling is aimed at getting rid of excess fat, improving your cardiovascular system, and increasing your muscle endurance. It helps you work out your legs and produce endorphins which make you feel really good.

Why a Cycling Studio?

There are a lot of gyms offering indoor cycling classes. However, only a specialized cycling studio can guarantee a high-quality cycling workout. It is better to do 3-5 classes a week to achieve the best results. If you already are in for sports, you may just want to add 1-2 classes into your weekly workout. The duration of a class is usually 45-60 minutes. In class, there is a cycling bike available for each individual. Plus, the bikes are directed either toward the instructor or a mirror.

What Will We Do?

While cycling, an instructor will show you different types of cycling. You are going to do uphill climbs and bursts of speed switched with short recovery periods. Sometimes you will need to get off the saddle and pedal in a standing position. All exercising will be accompanied by appropriate music, sometimes very rhythmic, sometimes more calm. Sometimes you will have to bike several minutes with a maximum resistance, like when riding up a major hill, with a proper song to match the mood. Sometimes instructors will use your imagination to help you. You can be asked to imagine riding up a green hill on the Bahamas. Thus, our instructors avoid boredom and keep you motivated to continue training.

Why to Choose Cycling?

When your workout is over, you will be feeling like you have been on a real adventure. You will be happy, tired, and very proud of yourself. In fact, cycling is the fitness activity that enables you to move at your own pace while training in a group. It goes without saying it is important to follow your instructor’s guidelines, but still you will be encouraged to choose the positioning, resistance, and intensity for yourself. Ideally, the entire workout should be tiring, but not exhausting, challenging but comfortable.

The Positive Effect Cycling Classes Have on the Mind

Exercise is good for the body and soul, as the old saying goes. We are meant to be active, to constantly be doing something. It was these words from a friend long ago that convinced me to take my first cycling class. When I walked into the studio, filled to the rim with laughing people getting ready to READ MORE

6 Best Stretches After Cycling Class

After hopping off the stationary bicycle, the burning in legs and lower back often drives my students to distraction. Since I started teaching cycling classes, I have found READ MORE

What to Bring To Your First Bespoke Cycling Class

It goes without saying that when attending your first bespoke cycling class you are going to have to bring a lot of energy and commitment with you. As a trainer I cannot emphasis just how much energy is needed to get those pedals spinning around to burn up the calories. So other than energy and commitment what else is needed when attending for the first time? READ MORE

How to Have Your Best Cycling Class Ever

Preparing for a cycling class is like getting ready for any other bout of exercise. Just take care of the MBS (Mind, Body, and Soul.) There are some basic things you can do to make sure you have a perfect MBS when you walk into the classroom. Here are some of the things I do that I have found to be exceptionally beneficial. READ MORE