spin

Tips For Your First Spin Class

Spinning is definitely no ride in the park but all that pedaling will work the quads, hamstrings, glutes, calves, and core and give you a total calorie burn anywhere from 400 calories and up! Good news for anyone with joint issues, indoor cycling keeps impact on the joints to a minimum.

I’ve been totally addicted to spin class at Full Psycle recently! Once I powered myself through my first class I was absolutely hooked. Since some of you guys have been asking me questions about spin class on Instagram, I thought I would share what I’ve learned so far. I’m no expert, but I hope that these tips will make spinning seem a little less intimidating and maybe inspire you to try a class! I mean, it’s just a stationary bike… how terrible could it be?! haha.

CATHERINE’S QUICK TIPS
Reserve a bike before class:
Spin class popularity is on the rise, so make sure to call or reserve a bike online beforehand if your studio requires it.
Don’t sit in the very back row:
I know, we’re all tempted to snag a bike in the very back row our first time, but if you sit towards the front (second row) you will be able to watch the instructor and veterans. Its often helpful to watch a pro and use them as a guide.
Don’t go faster than the veterans: If your legs are going faster than the veterans or instructor, you probably don’t have enough intensity and you’re not doing yourself any favors. When your instructor says “give it your all” or “go go go” think of it as intensity, not leg speed.
Kick your heals out with some force to unclip from the pedals: I saw a girl a few days ago take her feet out of the shoes and leave them on the pedals after class! No need to do that haha, unclipping is easy!
Bring water: Seriously, I drank an entire 1 liter bottle of Smart Water my first class!
If you have a Heart Rate Monitor Watch: BRING IT! You will be so motivated and inspired by your endurance and the amount of calories you burn!


Full Psycle(source: Full Psycle)


What to expect:
Expect a vigorous workout! You will burn upward of 400 or more calories per 45 minute class. Every class is different, but you’re going to get a hardcore workout no matter what. For those of you who say “I never sweat,” you will!

Don’t be intimidated: Yes, there will probably be some seasoned pros in your class, but there will also be some newbies and people of all different ages, sizes, and level! Spinning is less intimidating than you may think. 
Don’t let the fear of the unknown stop you from trying an awesome workout! Remember that anything new is always scary. It’s just spinning!

Polar RC3 GPS 1My new PR calorie burn from Spin class at Full Psycle!

Polar RC3 GPS 2Polar sent me their new Polar RC3 GPS to review, and I am so obsessed with it. Aside from the clips I have been wearing to class, this is one of the biggest reasons I am so addicted to spin. You can watch your progress and see your exact calorie burn, minimum, average, and maximum heart rate, distance, and more! I’ve been wearing the heart rate monitor to class and it has been life changing you guys! I will be doing a full review on this watch and it’s functions in a couple of weeks!

THE ATTIRE:
Suit up: You will definitely work up a sweat, so throw on some moisture-wicking clothes to keep cool and dry.

Girls: I recommend crops and a fitted tank that’s tight so you don’t have a lot of extra fabric. Oh, and it can’t hurt your ride to put on something you feel confident in!

Guys: Shorts and a tank. A lot of guys end up without shirts by the end of class because it can get pretty hot in the studio.

Thoughts on padded bike shorts: The saddle can be an issue for some people and I’ll admit, the seats can definitely take some getting used to, but my advice would be to take the class in your normal workout gear and see what you think before buying cycling shorts. I don’t think padded cycling shorts are 100% necessary since you do spend a good amount of time out of the saddle, but it’s all about preference. If it makes you more comfortable, go for it!

Shoes matter: Make sure to call ahead or look at the FAQ online to see if your shoes are okay for class. In most cycling classes normal athletic kicks are just fine, but in others, cycling shoes are required.

My two cents on cycling shoes: I suggest finding a studio that has cycling shoes to rent, because with cycling shoes the feet are connected to the pedals much more securely. “Clips” as they’re called, can also make you more comfortable on the bike, give you more power, and allow you to get more integration of muscles in the legs for an overall better workout.

Full Psycle 3
WHAT TO BRING
Towel: Bring a towel if your studio doesn’t provide them and keep it draped over the handlebars for easy access.

Water Bottle: You are definitely going to want a big bottle of water nearby! Swigging water is encouraged mid-ride to stay hydrated, although the spin n’ sip may take some coordination haha. Sport cap bottles are suggested.

Full Psycle 1

BEFORE YOU ARRIVE
Eats: It’s important to feel like Goldilocks before class. You know… not to be too full and not too hungry.

Hydration: Stay well hydrated before, during and after class! You know you are properly hydrated if you are not feeling thirsty. Probably a good idea to use the restroom before class too!

Arrive 15 minutes before class begins, especially if it’s your first time. You will probably have to sing a waiver and it takes a few minutes to get properly situated on your bike.

Full Psycle 2
IN CLASS

Bike setup is key to a great ride: Don’t be afraid to ask your instructor for help setting you up on the bike. It’s the best way to prevent unnecessary discomfort and injuries!

Resistance: There are no real gears to change, but there is a resistance knob (or computer screen in some cases). There should always be some resistance on the pedals. It takes a few classes to get familiar with the right amount of resistance for you, but you’ll get the hang of it.

Don’t give up: If you start to feel exhausted or overwhelmed, just sit down in the saddle, take the tension down, and continue to peddle through the end of the class if you can. You’ll be prouder of yourself for enduring the class than walking out! Give yourself permission to build into this activity and you’ll find that you enjoy it more each time.


AFTER CLASS

Stretch: Take full advantage of stretching those legs to keep tightness and injuries to a minimum.

Eat: It may seem a little counterintuitive, but immediately after your workout is the best time of day to eat. Try to eat a high protein meal right away, because your body’s ability to refill muscle energy stores decreases by 50 percent if you wait to eat just 2 hours after your workout! Everyone loves an incentive to eat, right?!

Hydrate: Drink plenty of water and stay well hydrated following your workout.


Indoor cycling puts things in full gear with its awesome tunes, control over resistance and speed, and overall intensity. Hop on to the nearest bike and give this class a go!

Do you have any additional tips for first time spinners or a story about your first class? I would love to hear about it!

Second Attempt at Spin

Happy Monday bunnies!

Congratulations to William, you are the winner of my Chobani #WTFlavor Giveaway!
Be sure to check your email!

Motivation Monday: “It doesn’t get easier, you just get stronger.”

A little over one year ago I took my first spin class. I struggled the entire way through, unable to keep up with the instructor. It was so hard for me, that I was actually really really proud of myself for pedaling the entire time! A couple of weeks ago, I was talking to my friend Katelin and she was telling me how much she loves spin. Her pitch to get me to go with her was pretty convincing. “45 minutes and you’re done. That’s it and your workout for the day is done!” “Full Psycle has clips and towels!” “Your first class is free!” How could I say no to that? A couple of days later we met up at Full Psycle for our class and away we went! I have to admit I felt pretty bad@$$ when I “clipped in” with the cycling shoes. It got me seriously pumped for some reason. Like, I just felt so cool, and I’m not even joking, I think that made all the difference from my first spin class.

Spin

My very first class at Pedal Spin, I wore my Nike Frees and the instructor attached “baskets” to the pedals since I was wearing regular shoes. I quickly realized that spin class is 10 times better when you wear Clips. They make it much easier to keep your foot in place. This way you aren’t worrying if your foot is sliding or going to pop out, and you can focus on your power and speed. If you’re interested in trying a spin class, I highly suggest finding a studio that has rental clips like Full Psycle or Soul Cycle, borrow them from a friend, or buy a cheap pair from a bike shop or online. It made such a huge difference for me. After my first class I had no interest in going back, but thankfully my friend convinced me to give it another try at an excellent studio and now I’m in love!

Spin

After trying a free class at Full Psycle, I wanted to give spin a chance and see what other studios had to offer. Later last week I met up with my friend Amanda at YAS. I am totally addicted to spin right now! I used to be a die hard Bar Method-er until a few months ago. I got really burnt out and to be honest extremely lazy. I got into a complete fitness rut and nothing could motivate me until I was convinced to give spin a second chance. I’m so happy that I did because once again I have found something that I actually look forward to doing for exercise! I’m not saying spin is easy, it’s definitely challenging for me, but I have already seen progress with my strength and endurance in a few short weeks! Yay for second chances!

The classes: I tried them, so you don’t have to!

Pedal Spin – My very first classMonthly Unlimited: $119 ($49 for first month, new students)
First class free
Towels are provided
No rental clips
Instructor was very… passionate, and raised his voice a lot
He would run around and actually up our resistance for us. Ugh not fun!
Britney Spears Soundtrack played the entire class haha. But that was probably specific the instructor.
What I thought: My first experience was not so great. I hear great things about the studio, maybe I had a mediocre instructor?

Full Psycle – Second attempt at spin
Monthly Unlimited: $150
First class free
They provide rental clips
Towels are provided
Instructors remember everyones names
The instructors often come around the room and motivate you
Full body workout – you do weights while on the bike
HDTV screens in front of the class display your real-time performance statistics (Power, RPMs and Energy), allowing you to compete against your neighbors, your instructor and, most importantly, yourself.
Your personal online account tracks your progress and PRs.
What I thought: Obsessed. I love the displays that show you your speed, power, energy, etc. It keeps my mind occupied and makes me want to try harder to keep up with the group. I really hope that they open more locations!

YAS – Third spin class
Monthly Unlimited: $225
First class free
No towelsNo rental shoes
Good music and good instructors
What I thought: The company has great branding that really draws you in, but I didn’t find anything special about it. Why would I pay almost twice the price as another studio that has more amenities?

This morning my friend Kayleigh from Okay Fitness convinced me to go to spin at 5:45am. Yaaaa, never thought this night owl would take an a.m. class when it’s still dark out! We had a ton of fun and it was totally worth it! Metromint sent me a case of their waters, so I decided to take my Metromint Spearmint water to class with me today along with another bottle of plain water. The mint water gave my body a cooling sensation that was super refreshing during class. You know that feeling after you chew mint gum and then drink water? How it feels extra cold? Thats what this water does, every time! I have to admit that I’m not crazy about most of the other flavors, but spearmint and peppermint are awesome! I love that Metromint is made with refreshing real mint with zero chemicals, and zero calories! It’s a tasty way to up your water intake!
Spin
Spin
After spin I got a ginormous green juice from Nekter!
photo 4
How many of my bunnies take spin?! Or who has tried it and what did you think?
Your challenge this week:
 Go to a “first class free” fitness class! Spin, barre, yoga, anything! Just try it! You never know, it might be your new favorite!