New safety standards

Thursday, July 2, 2020
Thank you for your support of BESPOKE, a small but mighty business in DTLA. In light of recent Coronavirus developments and updated county protocols, we have decided to re-close, temporarily, for a mandatory three-weeks effective immediately. This was a tough decision, but know the health of our riders is a top priority. All classes will be canceled until further notice, effective immediately.
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June 17, 2020
We are excited to announce BESPOKE DTLA will reopen on Thursday, June 18, 2020 with reduced studio capacity. Be assured that the safety of riders and the instructors comes first, and that we have put in place all of the county’s safety and health regulations.

NEW IN-STUDIO
SAFETY & HEALTH PROTOCOLS

• HVAC system upgraded to include hospital grade MERV-13 filters
• Mandatory touchless temperature checks upon entry for employees and clients
• No Touch Policy (meaning no high fives or fist bumps)
• Masks and gloves will be work by all studio staff
• Only 17 bikes will be available per class to maintain physical distancing protocols
• There will be additional time between classes to minimize congestion and allow for our team to deep clean the studio.
• Hand sanitizer and wipes will be offered at the front desk and podium prior to all classes
• To maintain the highest sanitary conditions, showers and the alkaline water dispenser will be unavailable until further notice. Hair ties and ear plugs will be available upon request behind the front desk. Bottled water will be available for purchase.

BESPOKE CLEANING PROTOCOLS

• Public Areas: We have increased the frequency of cleaning and disinfecting, with an emphasis on disinfecting protocol focused on high touch areas including door handles, bathrooms, front desk, and lobby furnishings/hard surfaces.
• Enhanced Protocols for Operation and Training: With the new procedures and protocols in place, we have developed an updated training program to ensure staff are well versed in the new cleaning and client interaction protocols.
• Hand washing and Protective Gear: Staff are mandated to wash their hands a minimum of every two hours, following the CDC guidelines. Additionally, staff are required to wear gloves and masks at all times. Staff will have their temperature checked at the beginning of their shifts.

Join the best instructors in DTLA in getting back to our fitness routine!

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Healthy Eating Tips

It is common knowledge in the fitness world that exercise alone is not enough to make someone healthy. Therefore, it has to be supplemented with a healthy eating habit. Cycling lifestyle is no different, if cycling is your exercise of choice, you need to ensure that you eat healthy foods at appropriate quantities; otherwise, you will never realize your fitness goals. Bespoke Cycling Studio in Los Angeles, California based fitness center that offers the best cycling sessions and health advice to trainees. Here are the healthy eating tips that you need to practice once you start a cycling lifestyle:

1. Focus on buying fresh foods

When shopping for foods, choose the unprocessed or minimally processed foods because they have more nutrients than the processed ones. They also have little or no toxins and chemicals, thus, they pose less health risks. Unprocessed and natural foods include fruits, plants, nuts and meats. You should also avoid processed foods that are labeled natural or healthy because in most cases they turn out to be harmful despite the enticing labels. When buying the unprocessed foods, go a step further and find out whether the animals that produced them were fed on grass and natural feeds or non-organic ones because this affects the quality of the food. Buy organic foods when you can afford to buy because they are healthier.

2. Drink a lot of water

Ensure that you stay hydrated by drinking at least 12 glasses or half a litter of water in a day. Drinking enough water is crucial if you frequent the gym because it will allow you to have high energy during a workout session. Water also promotes good health which means that you will always be in top shape for exercising.

3. Eat a lot of vegetables

Veges make you feel full faster, therefore, ensure that you eat them every day. You can cook different types of veges in different days to keep things interesting. While at it, you should cook using healthy oils and substitute your salad dressing with lime or lemon juice because salad dressings usually have a high content of calories. You should also ensure that you eat a balanced diet because your body requires different nutrients to function properly. Also, ensure that you eat a healthy breakfast that can fuel you through the day.

4. Eat omega 3 fatty acids

The most common source of omega 3 is salmon, sardines, tuna, walnuts, cauliflower, mustard seeds, flaxseeds and brussel sprouts. They are also present in spinach, kale, strawberries and raspberries. Omega 3 fatty acids provide energy in the body and reduce the risk of inflammation and heart disease.

5. Eat spice food

Most spices have health benefits that will prolong your lifespan. For example cinnamon controls blood sugar and pepper increases fat burning.

Ideally, a healthy lifestyle also includes kicking bad habits such as eating at restaurants too often, junk food and alcohol. Look here for more about the benefits of indoor cycling.

Cycling and The Busy LA Life

As a resident of Los Angeles, you know just how busy the life can get – you have to work, you have a social life to attend to and if you have a family, it is even more hectic. Many LA residents find that they don’t have enough time to keep fit with all these commitments pressing on them. Fortunately, there is one indoor sporting activity that you can take that comes with a whole host of benefits – you can enroll in a spin class.

In case you are wondering what it is, it is simply indoor cycling in one stationary position. What’s the fun in that? Spin classes are great because you don’t have to find time to go outdoors to get some exercise. They are conducted by a certified spin class instructor and they can be made bespoke depending on your needs. Apart from the fact that they are convenient, they are also great because:

•    They are FUN! I know…how much fun can you have cycling on one spot? Actually, you don’t just sit there and cycle – you cycle to music which makes it a lot more enjoyable. Your certified instructor can take requests if you would like any particular music to cycle to. Read how Cycling can influence your mind, as well as your body.

•    Anyone can join regardless to whether you are a beginner or a professional cyclist. This is such a flexible activity because of the intervals between workouts. Your trainer will decide on what intervals should be depending on how good a cyclist you are so you never have to push yourself past your limits – in other words, your become stronger and more fit over time without giving your muscles too heavy a load. Learn here how Bespoke instructors get certified.

•    You lose weight in all parts of your body. Some people dismiss spin class because they assume that it is only good for the legs. That is simply not true. Once again, your trainer will create bespoke sessions to make sure that you get a full-body workout. How about, for example, cycling while dribbling a basketball, or with dumbbells?

•    Take advantage of the class to foster team spirit. Traditionally, cycling has been a lone sport where you on the road with your thoughts. Spin class changes all that – you have training-mates and there is lots of camaraderie.

•    Injuries are rare in spin class because you never do more than your body can bear.

If you have joined an LA spinning class yet it is high time that you found one near you!

What Certifications Should A Spin Instructor Have?

As a resident of L.A, California who enjoys spinning, did you know that it is quite easy to make money off your hobby? There are many people who have done it and you can too because it is relatively easy – in fact, so long as you are an active and outgoing person it is one of the easiest certifications that you can get. The first thing that you need to do, obviously, is get serious about your spin classes in Los Angeles so that you can perfect the sport before you seek certification. Attend several classes a week and while you train observe how the instructor interacts with the class. This way, when it comes to spin instructor certification you will have a much easier time.

As for the actual certification, you need to register with a certified spins instructor. The training class lasts one day and you can expect to be in a class of between 25 and 30 people. Here, you will learn the basic things that you need to be able to instruct a spin class. You will be taught, for example, how you should set up a bike, how to assemble the class and so on. Once you are through with that your instructor will take you through a few runs to ensure that you have understood everything. The training costs about $300 but it I worth every dime considering that you will recover your money with just a few classes.

The physical part of the training is not all. There is also a theory part that consists of 50 multiple choice questions but don’t worry – they are all pretty easy and you can be sure that you will get a pass. This part of the certification comes about one week after you do the 1-day class and the questions can be found online. Once you are through with it you are certified. Remember, you need to re-certify every 2 years.

Certification is obviously not the end of the journey – you have to find employment if you are going to make any money. You can start with your own gym or one that is near you. Ask L.A based spin instructors if they have room for one more spin instructor even if you have to work part-time. If they don’t already have a spin class you may want to discuss the possibility of you setting one up for them. You can also work in several different gyms if you want to make money a bit faster.