Meet Rachael – January 2019 Rider of the Month

Hector: “I chose Rachael as a Rider of the Month because she, like many before her, have become staples to the BESPOKE community. Rachael is one of those members you just instantly remembered and got to know; you couldn’t miss her hot pink hair and just awesome vibe. She is usually always there in the mornings riding front row, doing back to back classes with the usual Starbucks run in between! Ha. She’s someone like I’m sure many others are that have made fitness and spinning a lifestyle and will continue to for years to come. :)”

When was your first ride?
February 2017

How many rides have You taken in total to date?

What made you search for an indoor cycling studio?
Honestly…I went overboard eating on a trip and needed to feel less bloated. Heard spinning was the way to go!

How did you hear about BESPOKE?
A friend suggested it actually. It was too hot to go hiking, so she brought me to BESPOKE instead.

Tell us of a specific accomplishment you’ve had with your active lifestyle.
I joined a weight loss challenge and through consistency in taking BESPOKE classes, I lost over 20 pounds.

How consistent are you with riding on a weekly basis?
6-10 rides a week. If I can, I double up. Everyone should try it at some point. Seems intimidating, and sometimes a bit crazy,  but the second class almost always feels like it goes by faster! Body is already warm and loose and ready for the beating. Ha!

What would you tell new riders?
Don’t get discouraged. It does take about 4-5 rides to get used to spinning. Also, it doesn’t get easier, but you get better, and it does feel rewarding when you can start keeping up to the beat of the music!


Meet Sam – October 2018 Rider of the Month

Sam Spencer was nominated by Instructor Erica because of his spirit, drive, and consistency as a rider at BESPOKE!

Erica: “I selected Sam because of his spirit, drive, and consistency as a rider here at BESPOKE! When he first started riding here, he told me that BESPOKE instantly made him feel included, which wasn’t always his experience at other indoor cycling studios. His feeling of inclusion is extremely important to me because my goal as an instructor is for everyone to feel accepted in and out of class! Here are five questions that give an idea of his accomplishments these last six months.”

  • What made you search for an indoor cycling studio?

In March, my annual physical didn’t go well. I have done a dozen marathons and have always been active and athletic, but injury and just plain laziness were catching up with me at age 56. My weight and lab results led my doctor to recommend going on medications to mitigate my risk of future problems, but I suggested he give me a few weeks to attack the situation with modifications to my diet and exercise regimen, among them replacing all my ‘days off’ with spin classes at Bespoke. I bought an introductory pass and dove in.

  • How long did it take you to see major changes?

Ten weeks later, I had dropped 25 pounds, normalized my blood pressure and blood sugar, and shaved 70 points off my cholesterol. Even better, as I write this in October, I have kept the weight off – I’m down 30 pounds now – and the changes I made are now entrenched as habits. I turn 57 this month, and I have the weight and physique I had at 25.

  • What was the most important part of your transformation?

Becoming a BESPOKE regular was the most important part of my transformation. And the 100 classes I’ve taken have come with the added bonus of becoming a part of a community, not just with other riders but with the fantastic instructors and staff, who are unfailingly professional, helpful, and fun. I look forward to seeing them with every ride, and that’s an important part of what keeps me going. A huge thank you to everyone at BESPOKE for their help in making this one of the best years of my life.

  • What is your favorite music to cycle to?

My own musical taste is out of the mainstream I’m rarely familiar with what’s being played in class, but it’s okay! I leave those choices to the instructors, and part of their skill is making the music work for the kind of workout they want to lead that day, and they’re all great at it. So my part is just to lock in on the beat and find the right resistance to make staying on that beat a challenge.

  • What advice would you give a newer rider who may feel afraid to take the leap you took?

I had done some spinning prior to 2018, but for the true beginner, I’d say either a community ride or an intro package is an easy way of seeing how spinning works for you. From what I observe when there are new people in the room, the staff and instructors always take special care to help take the stress out of those first few classes.

#theBESPOKEeffect with SAM SPENCER!

Riding since: March 2018 | Number: of Rides: 111

Sam Spencer was nominated by Instructor Erica because of his spirit, drive, and consistency as a rider at BESPOKE! The studio instantly made him feel included, which wasn’t always his experience at other indoor cycling studios. His feelings of inclusion are extremely important to Erica because her goal as an instructor is for everyone to feel accepted in and out of class. Check out his captivating story!


Meet Scott – September 2018 Rider of the Month

  1. How did you hear about BESPOKE?

I was part of a weight loss challenge in my office. We paired up in teams of 2 for the contest. My partner suggested we try to spin at BESPOKE as part of our winning strategy.

            2. Had you ever spun before BESPOKE before joining?
I had never taken a spin class before. It was never on my radar and I probably never would have tried it had it not been for the office weight loss challenge.
           3. Who is your fitness role model, and why?
I have been taking 5-10 classes at BESPOKE every week for about a year and a half now. My fitness role models are the students I ride with. I have seen positive physical changes with some of them and it keeps me coming back. The instructors and staff keep me engaged and give positive reinforcement every time I ride.
          4. Tell us of a specific accomplishment you’ve had with your active lifestyle.
I am in the best shape of my life right now. I lost 20 pounds in the first 6 months I started riding. I joined a gym near my apartment this year and have been consistent with  BESPOKE and the gym.
          5. What keeps you motivated lately?
Looking good at pool parties and the beach this summer was a big motivator. As a recently single guy in LA, it doesn’t hurt to look good and be in shape.
          6. What changes have you made that are working for you?
I pack a healthy lunch during the week for work. I used to go out to lunch every day with my team. This was costly and I didn’t make the most healthy choices when ordering. Fixing your diet is part of getting healthy. I have also reduced my drinking during the week. Spin class with a hangover sucks!! LOL
           7. Any other breakthroughs you’ve had that you want to share?
I didn’t have a consistent fitness routine or diet prior to joining BESPOKE. I didn’t think I had time to squeeze fitness into my busy schedule. WRONG! We all can find an hour or two every day for self-care.
           8. Where there any obstacles or challenges you faced in losing weight?
Too many to mention. The big ones would be talking myself out of taking a class or not going to the gym. I can also get easily talked into leaving my lunch in the refrigerator at work and going to lunch with my team. They almost shame me into going out to lunch. I think they are just jealous of the progress I have made… LOL
           9. What would you tell new riders?
Commit to at least one month at BESPOKE. The first week or two can seem really hard keeping up with the constant peddling and choreography. You will improve quickly and get all the moves down. The results will follow.
          10. What has been your most memorable experience with BESPOKE?
The first time I took a double class was a breakthrough for me. I had seen dramatic physical changes that I was not able to achieve at the gym on my own. I have made great friends as well. I now get text messages from students asking if I signed up for class the next day. I love that!! BESPOKE is my fitness family and I am grateful for all the support and encouragement I receive from the riders, instructors, and staff.
#theBESPOKEeffect with Scott Siegfreid
Riding Since: May 2017 | Number of Rides: 297Scott initially heard about BESPOKE from a co-worker that was doing a weightless challenge with him. He had never taken a spin class before had it not been for his office weight loss challenge. He would tell new riders: “Commit to at least tone month at BESPOKE. The first week or two can seem really hard keeping up with the constant peddling and choreography. You will improve quickly and get all the moves down. The results will follow!”


Benefits of Spinning Classes you didn’t know

Banner 3 120x240BESPOKE Cycling Studio Los Angeles Spinning is one way you can feel better and energetic throughout the day after a session. It’s also a means of helping your body and its organs like the heart and lungs function more efficiently. Life is dependent on your heart and lungs hence heart health and lung capacity achieved from spinning classes are distinct benefits to your health, lifestyle, and social well-being.

Here is a glimpse at some of the advantages of spinning classes;

Improves Cardiovascular Health

Spinning classes may include both cardiovascular training and endurance. It can be performed as anaerobic exercises which involve building up muscular endurance and pulling energy from reserves over an extended period. The classes also have aerobic benefits.

Spinning classes have multiple benefits to your heart and lungs, and as you progress, you learn how to control your breathing. Controlled breathing will help you keep your anxiety in check and help lower the rate of your heart when you’re in a situation whereby physical exertion threatens to capture your breath.

Assists you in progressing at a pace of your preference

If you are a newbie in spinning classes, you don’t need to worry about being unaware of Aerobics or Step Routine. You can also feel free to pedal a little slower than the rest of the class without feeling awkward. Everyone is free to progress at a pace of their own and exercise spinning classes around Los Angeles California 

Helps you enjoy a low impact workout that is effective

Spinning classes will help you keep off pressure from your knees and feet unlike the stair steppers, elliptical and treadmills which can give them a traumatic impact. Spinner bikes do not hurt your feet and knees and are advisable for people with arthritis as well as individuals rehabilitating from an injury due to high impact cardio- vascular workouts and other intense exercises.

Burns calories

Spinning classes will help you burn calories in your body and induce weight loss. A session of a spinning class can help you burn an average of 500 calories. It is the most convenient way to cut fat because even cardio equipment cannot burn as many calories at an equal span of time.

 Helps you experience how time passes fast

Challenges continuously change on a spinning class. As you keep yourself busy working through each level, time passes by. Spinning instructors can also initiate positive mental distraction that can make you lose track of time.

Facilitates achieving shapely legs

Apart from losing weight, about our spin classes in Los Angeles can reward you with toned and shapely legs you desire. The large muscle groups used to spin finally develop shapely hamstrings, thighs, and calves.


Spinning is fun

Riding spinner bikes bring everyone together in class irrespective of your fitness level. It gives the class an opportunity to be cohesive, encourage and inspire each other so that everyone achieves their goals.

An indoor cycling studioBuilding participant’s mental strength

Warming up and cooling down is an excellent way to relax. Closing your eyes to meditate does benefit you greatly. Spinning can help you push through difficult times and help you gain self-discipline of the mind that can apply in areas of life, especially through confidence and self-control.

Helps you get a great abdominal workout

Apart from the major leg muscles, abdominal muscles get a work out during spinning classes when you maintain the correct posture. The upper body rhythm helps keep your leg rhythm going as well. Your whole body begins to tone up after a while.

Increases the workout breaking point of your body

As you exercise harder in spinning classes blog, the point at which your body feels fatigue becomes lower with time. If you reach the breaking point and work through it, you get the benefit of natural endorphin kick which most athletes enjoy.

5 Ways to get More out of your Spin class

Instagram 3 640x640Spin class has become a favorite way for many to get exercise – it is the most popular group cycling exercise spinning classes around Los Angeles California in gyms around the world. It is easy to see why – it is not just a passing fad; it is a very effective way to lose weight and stay fit. Many people also like it because unlike lone workouts where it can get lonely and leave one feeling discouraged, this is a group sport that is led by an instructor, meaning there are higher chances of staying motivated.

Spinning is not easy; it is intense; you will be on that bike for between 40 and 50 minutes for each session and it can get very tiring. In fact, first timers will tell you that it can be so grueling that time slows down to a stop. So how do the more experienced spinners do it? Using a great technique called visualization. Spin class instructors use it to get everyone through it, but you can take it to a whole new level if you want to get the most out of your spin class. Visualization in spin class simply means that you transport your thoughts to some place that is more meaningful to you than the gym – in other words, you mentally travel to a place where you will enjoy riding much more.

Bespoke Cycling Classes in Los Angeles, CaliforniaYour instructor will help you get started – he may tell you, for instance, to imagine that you are enjoying a ride on a trail on a warm day – but because the physical exercise is so exhausting you may find that you don’t stay there for long. Your tired muscles soon bring you back to the gym and you may even find that you are too tired to continue. It doesn’t have to be that way; you can improve your visualization techniques using these 5 tips:

1.    It is very important to close your eyes when spinning to get rid of distractions. You want to be able to mentally focus on a place that means something to you and it is hard to do that with all the movement around you. Closing your eyes helps keep you in the mental location of your choice.

2.    Decide on a cycling location that has meaning to you. Do you particularly enjoy the commute to work? Did you cherish a holiday in rural France? If yes, imagine yourself cycling through the hills on a warm morning with the sun beating on your back. Do not limit yourself to your cycling alone – around you there are people walking on the path, there could be cows and other domestic animals – in other words, whatever makes it real for you.

3.    It is important to stay positive throughout your visualization experience. You should see yourself achieving your goal. If, for instance, your visualization is of getting to work stay with it until you park your bike at your office. When you feel yourself faltering remind yourself that you can do it.

4.    It is important to address all your senses during visualization. Visual – what do you see? Auditory- what do you hear?  Kinesthetic – how does your body feel? Smell – what does the air around you smell like? And lastly, taste – how does it taste? All these things help to make your visualization all the more real.

5.    Lastly, visualization is not the easiest thing to achieve. There are many distractions in spin class and you may find that you fail the first few times you try it. Do not be discouraged – the good news is that the more you do it the better you get at it so keep trying and before long you will be transported quite easily to a mental destination of your choice.

These tips should help you with visualization for spin classes in Los Angeles.

Quick cycling tips that will take you from beginner to expert

The necessity for cycling is you, the bike and the helmet. Before taking your bike out, you should make sure it is comfortable, safe, and ready to cycle. Riding a bike requires that you know how to pedal, steer and stop. You also need to be reacquainted with the fundamentals of controlling your momentum and always follows the rules of the road. BESPOKE Cycling Studio in Los Angeles California  is a joyous and wonderful activity, and here are essential tips to help you move from a beginner to an expert.

Cycling Helmet

Get a comfortable saddle

cycling sadleThe right saddle makes all the difference when cycling, and a thick padding might not be comfortable. While it can be tricky to find the right one for you, it is possible. You need to find a local shop that can help you get sized up. However, exercise patience because you might need to sample more than one saddle to find the right one for you.

Learn how to use your gears. When climbing hills, shift into the right gear that will not put undue stress on your knees. Also, desist from pedaling in high gear for long periods, because this adds strain on your knees.


Stay safe

Group Cycling ClassPerhaps this is one of the most important in Cycling tips for beginners. You do not want to end in the statistics of cycling deaths or injuries. Wearing a helmet will go a long way to protecting your head. Many states also demand that cyclists should always wear a helmet, but make a habit of wearing one even if the law does not require it. Secondly, it is extremely dangerous to ride on headphones. They might prevent you to hear an incoming emergency vehicle behind you or on the side. If you must have music, then fix a small speaker to your jersey and maintain a low volume. You should also look in front far enough to see what is ahead of you so that you can react to any incoming obstacles. Things like storms can be dangerous for bike tires. Additionally, know the traffic rules and obey them. Closely observe other motorists in front of you to predict their next action.


Get comfortable

Change your position while riding by moving your hands around the bars, and your rear end on the saddle. This will keep your arms and rear from getting fatigued due to a prolonged stationary position. Also, get a proper bike fit as this will make riding easier, efficient and reduce pain and soreness. Apart from these, a good pair of shoes will go a long way to making you comfortable on the pedal. Avoid shoes that allow your foot to flex as this can cause problems up your leg. Cycling shoes should be rigid to provide a stable sole to your foot and allow you to walk comfortably off the bike.

Stay motivated. The easiest way to become an expert is to cycle regularly. Work out your routine and make sure to follow it strictly. If your work place is not very far to cycle, and there are cycling lanes, you can try to fit it into your routine. You could also ask around for a bike ride. Joining a bike ride will increase your motivation to cycle, and it is a great experience too.

Training for cyclists learn to fix a flat Tyre. As much as it may sound strange, there is nothing like a flat-proof Tyre. It is inevitable that in your cycling life, you might experience a puncture. As a safety precaution to beginners, they should know how to fix their flat Tyre. Also, have the necessary equipment to fix a flat.

3 Exercises to Build a Better Body for Cycling

Bespoke Cycling Classes in Los Angeles, CaliforniaAs one who is training to become a pro cyclist, one of the greatest challenges you will face is strength training. Good cycling requires strength in the right areas of the body. You have to develop stamina in the parts that are in motion in both the upper and lower body when you are cycling on your bike. While the main aim is to increase muscle strength, you also want to develop endurance and stamina in order to be able to cycle for long periods. The aim is to develop a support system for your prime movers using assistance muscles. The better able they are to support your prime movers the faster and longer you will be able to cycle. There are certain exercises that you can use to develop a body for cycling:


Sagan’s Crunches

BESpoke crunchToday, most workouts that are required for development of abs require the use of abs-machines. Sagan’s crunches don’t need them at all, meaning that you will be working your body even harder. They are easy to do but may be exhausting the first few times that you try them. Lie on the floor, legs bent at the knees and then clasp your hands behind your head. Lift yourself off the floor towards your knees until you are about 4-6 inches off the floor (the aim is not to reach your knees with your forehead). Hold your body in that position for 5 seconds and then lower yourself slowly back to the floor. If you do 200 – 300 Sagan’s crunches a day you will build a lot of stamina in your upper body while at the same time developing fine abs. The reason why you need your torso muscles to be strong is that they are involved in the movement of every cycle that you make.

Basso’s Leg Curls

Basso’s Leg CurlsQuite obviously you need your leg muscles to be their best if you are going to do anything significant on a bike. In fact, some professional bikers will tell you that without good leg muscles you are wasting your time. Basso’s leg curls are for your hamstrings. You need to lie face down on a machine that you have already adjusted to fit your preferred height and weight resistance. Place your legs (just below the calves) beneath the padded lever, grab the machine by the sides and then curl your legs up and lift as far as they can go. Hold in place for one second and then lower them slowly. Repeat 20 times and more as you become more seasoned.





Boivin’s Ladder Moves

Boivin’s Ladder MovesYou want to use these to work on your quads. Agility ladders are important when building a body for cycling because they work on both cardio and strength training. You will also develop speed, concentration and agility, all of which are important in pro cycling. Boivin’s ladder was developed by Guillaume Boivin, a hockey player from Canada. It is a simple exercise that will not cost you much and that will get your legs fit very fast. All you need are anchor weights and a rope ladder than you can lay out on flat ground. Wrap the anchors around your ankles for resistance and then shuffle from side to side for 20 minutes. You can increase the weight of the anchors over time but make sure you don’t do it too fast or you will tear your calf muscles. You can shuffle for 20 minutes a day or go up and down a flight of 100 stairs.

All these exercises will help you develop a better body for cycling
but don’t push yourself too hard or you will be done before you have even begun. BESPOKE Cycling Studio in Los Angeles California

10 Benefits of Cycling Classes

The idea of having to sit in spin class los angeles bike for a good 45 minutes and you are all sweaty is a turnoff. Many prefer pedaling outside and getting the fresh air. But cycling does not have always to be an outdoor activity. You can hire an instructor who will help you get the basics of bicycles and cycling.

Benefits of Indoor Cycling

1.       Low Impact Exercise

Cycling is a good way to get your heart pumping and legs moving without much strain on your joints and muscles.  It becomes smoother with every pump and reduces any chances of cardio.

2.       Allows Progress at own pace

If you like pedaling at a slower pace, you will not be left behind the class, and you will not feel out of place for not knowing a step routine. Everyone is busy, and nobody knows at what pace you are cycling at and you are free to progress at your pace.

3.       Reduces stress

Scientific research supports the idea that exercises reduce stress.  A study by a New Economics Foundation revealed that commuters using bicycles have lower stress levels as compared to their counter parts using cars.

4.       Heart Disease  Prevention

A study by British Medical Association revealed that cycling for 20 miles weekly reduces by 50% the chances of coronary heart disease

5.       Weight Loss

1 hour of cycling can burn up calories amounting up to 700. Getting an instructor and enrolling to a cycling class is a good way to help you burn around 1 pound fat in a month.

6.       Helps in building  Mental Strength

Warming up and cooling down offer a great way for you to relax.  Before getting into strenuous cycling classes, you can first close your eyes and work a little and let the physical energy become cleansing agent for the built up stress or emotions.

7.       Builds stamina Group Cycling Class

Regular cycling classes allow constant blood pumping in the whole body and help in improving your lungs and hearts stamina.

8.       Helps in Boosting the immune system

Spinning can help in strengthening the immune system and could prevent the occurrence of certain forms of cancer.  Research has shown that regular exercise can help boost the number of immune cells circulating in the body.

9.       Builds the team spirit.

It is fun cycling alone to clear your thoughts but cycling classes are more fun. The energy that you get and feel from the mates within the class is contagious.

10.   Builds strength and muscle tone

Cycling not only builds strength in your legs but the entire body is strengthened. Interested in learning more about Spin Classes? Click here to find price information.

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.