Your friends probably won’t stop talking about their newfound love for spin classes. Or, maybe you passed a cycling class at your gym and found yourself intrigued by the upbeat music and synchronized pedaling.

Whatever piqued your curiosity, you weren’t the first to ask, what is a cycling class, exactly?

Simply put, a cycling class (often called a spin class) is an indoor, group fitness session led by a trained and certified cycling instructor. Participants ride stationary bikes designed to mimic outdoor cycling, delivering a heart-pumping cardio workout in a fast-paced, high-energy setting.

Wondering if a spin class is right for you? We’re sharing all the details of what this vigorous cardio burner consists of to help you decide.

What indeed Happening at a Cycling Class?

If you want to walk into class like a pro on day one—we’ve got it. Here’s what you can expect in a typical cycling class:

• Warm-up – You start with a short warm-up that includes light pedaling to slowly raise your heart rate and loosen your muscles.
• Intervals – Next, you put the pedal to the metal for about 40 minutes in a series of cycling intervals. This may include high-intensity sprints or uphill climbs. Your instructor may also incorporate sitting and standing positions to engage different muscle groups.
• Cool down – After completing the main workout, your instructor will guide you through a five- to 10-minute cool-down, during which you will slow down your pedaling significantly and your heart rate will return to its natural rate. You can also do some light stretches to reduce muscle soreness after exercise and improve the range of motion of your muscles.

Spin Class Benefits

If you need a little more convincing before you jump on the cycling bandwagon, that’s okay. There are many perks that come with incorporating spin classes into your regular exercise routine, including:

• Improving cardiovascular endurance – Cardiovascular endurance is your body’s ability to supply oxygen to your muscles during sustained physical activity. While you may not be able to keep up with your instructor during your first couple of classes, you’ll notice that your stamina improves over time, allowing you to keep up for longer stretches, ultimately getting stronger. of your cardiovascular endurance.
• Strengthening leg muscles – As you maneuver through different levels of resistance and speed, you give your entire lower body a thorough workout. Each downstroke works your glutes, quads, and calves while the upstroke targets the hamstrings and flexor muscles.
• Burns calories – A 45-minute cycling class can burn anywhere from 350 to 600 calories—or more—depending on factors like your body composition and exercise intensity. That’s just as impactful as running for 45 minutes, but with less stress on your joints.

Can a Beginner Take a Cycle Class?

Absolutely! Another benefit of spin classes is that you can choose from a variety of classes when you sign up. Often, there are classes more suitable for beginners, such as Intro to Cycling or Rhythmic Spin (more below).

However, if your gym only offers one or two types of sessions per week, you can always let your instructor know that you’re new to cycling, and they can help you make changes as you go.

Types of Cycling Classes

Not sure which type of spin class is right for you (or which types exist?) Some common styles of cycling classes include:

• Endurance – These classes are designed to build your stamina and cardiovascular endurance. They maintain a steady pace for longer periods of time, making them suitable for all fitness levels.
• Rhythmic – Featuring high-energy music, rhythmic cycling classes often include upper body movements and choreography. They are the perfect choice for those who enjoy an electric atmosphere and want to have fun while burning calories.
• High-Intensity Interval Training (HIIT) – Like other HIIT workouts, this type of spin class maximizes the amount of calories burned in a shorter time frame. Throughout the class, you’ll focus on intense bursts of pedaling followed by short recovery periods.
• Fusion – If you’re interested in combining strength training with cardio exercise, a fusion spin class might just be your style. During class, you’ll alternate between cycling on the bike and performing weighted and bodyweight exercises off the bike for a complete total body workout.

Take a Spin in a Cycling Class with Chuze Fitness

Spin classes are a great way to change up your usual fitness routine. They help build muscle, pack a serious cardio punch, and keep your metabolism up for up to 14 hours after you’re done. It’s like a win-win-win.

At Chuze Fitness, we have an array of classes and activities you’ll love, from indoor cycling and strength training to pickleball and lap swimming. No matter where you are on your fitness journey, we have the equipment, support, and expertise to make sure every workout feels like a success.

Come and see for yourself in one free 7-day pass.

Ready to experience Chuze for yourself? Check out our gyms in San DiegoCypress, Fontana, and more! Find the nearest location near you and start exploring our amazing facilities today!

Source:

NIH. The Effectiveness of Post-exercise Stretching on Short-Term and Delayed Recovery of Strength, Range of Motion and Delayed Onset Muscle Soreness: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8133317/

Cycling. The Different Types of Cycling Exercises and How They Boost Fitness. https://www.bicycling.com/training/a45416992/types-of-cycling-workouts/

Business Insider. Why you should try indoor cycling — a low-impact workout with big benefits. https://www.businessinsider.com/indoor-cycling-exercise-benefits-2018-6

NIH. A 45-minute vigorous bout of exercise increases metabolic rate for 14 hours. https://pubmed.ncbi.nlm.nih.gov/21311363/

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group’s fitness and team training departments. He has had a 25+ year career in club management, personal training, group exercise and coaching training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

Hi friends! Happy Friday! how was your week Ours is good. Lots of fun events with the kids and we’re going on a holly jolly adventure this weekend.

I can’t believe that Christmas is only a few days away. How are we feeling friends?? are you ready I really feel like it’s come our way this year, and while I feel like I’ve accomplished a lot, I still feel like there’s so much more to do. I try to step back, breathe, and remember the real reason for the season and not get too caught up in the stress behind it all (even though it can be a lot). We have it, friends!

Gentle reminder: it’s not too late to join this year Favorite Things giveaway! LOTS of awesome prizes up for grabs – the winner will get over $1800 worth of goodies.

It’s time for the weekly Friday Faves party. Here I share some of my favorite finds from the week and around the web. I always love to hear about your favorites, so please shout out something you love in the comments section below.

12.20 Friday Faves

Fashion + beauty + random:

(Holiday nails with Liv! While this won’t be a regular thing – dance competitions start in January and she doesn’t have anything on her nails – it’s a fun little Christmas activity)

If you’re shopping for last-minute gifts, here are some ideas from this year’s gift guides:

– For Him

– For Him

– For Youth

– For Children

– Stocking Stuffers, Favorites & Finds Under $50

Clothes from RTR is unlimited:

Shoshanna has become one of my favorite brands; the cuts are very flattering and the fabric is always heavy and high quality.

Read, watch, listen:

What are you thankful for?

Fitness, health, life, and good food:

Holiday goodies from my friends at CPIincluding my favorite chocolate cherry squares:

My friends in Connection sent some food to enjoy this week and they have been a savior with everything going on. They have added some new dishes to the menu, and they are all beautiful, fresh and very tasty. If you want to treat yourself to some food, you can check it here and use GINAHSAKARA for 20% off.

If you’re planning for next week, here are my favorite holiday meal ideas!

Lemon rosemary chicken soup.

Lifewave patch! I really appreciate all the extra energy I’ve had lately with holiday events and planning. You can get yours here and see my post here.

The January detox starts on January 13th if you want to plan ahead! My code is FITNESSITA10 if you want to join.

Thanks so much for stopping by the blog today! Have a fantastic weekend and see you soon!

xoxo

Mrs

Are you a girlfriend yet?!

Well, Spring is the perfect time to refresh your self-care routine and we’ve got the perfect tips to help you revamp it!

1. Move Outside

Take advantage of the warmer weather by getting outside for some exercise. If it is a brisk walk, sweat sesh, or a yoga session in the park, moving your body (especially outdoors) can be life-changing for your overall well-being.

2. Prioritize Sleep

Make sure you get enough restful sleep each night. Sleep is essential for recovery and rejuvenation, so aim for 7-9 hours of quality sleep to help your body repair and recharge. And, if you’re having trouble falling asleep, staying up all night, or waking up still tired you need to try my Slumber Party Sleep Boost!

3. Hydrate, Hydrate, Hydrate

Drink plenty of water throughout the day to keep your body hydrated and functioning optimally. Staying hydrated can help improve your energy levels, mood, and overall health.

4. Treat Yourself to a Spa Day

Treat yourself to a spa day at home or book a professional treatment. Whether it’s a massage, facial, or body scrub, indulging in some self-care can help you relax and unwind.

5. Practice Mindfulness and Meditation

Take a few moments each day to practice mindfulness or meditation. These practices can help reduce stress, improve focus, and promote a sense of calm and balance in your life.

6. Feed Your Body Nutrient-Rich Foods

Eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins to nourish your body from the inside out. Fueling your body with nutrient-dense foods can help support your overall health and well-being.

Spring is the perfect time to focus on self-care and recovery. By adding these tips to your routine, you can energize your body and mind, setting yourself up for success! Because when you have a set self-care routine nothing can disturb your lover’s peace!

Our team continues to impress our LSF community. All the women in this community have worked hard and we are proud of each and every one of you! You all finished this 6 week challenge so strong and your transformations, inside and out, are AMAZING!

Thank you for pushing yourselves and our community to be the best we can be!

Time to shout out our SSD24 winners! These inspiring women, not only have incredible photos of transformation but have the most amazing stories!

GRAND PRIZE WINNER

Allison Dupay (@Allison.fit.mama_lsf)

Total pounds lost: 13

Allison’s story:

“I’ve always struggled with my self-esteem. When I took my before photos, I was in tears looking at them. I was at my heaviest (including when I was pregnant). I don’t recognize my own body & I I know it’s time to get serious and buckle down.

I know I can’t make excuses anymore, I have to change for myself and for my future health. So I followed the Move the App exercise, completing each one. I joined an accountability group SSD Shining Stars & LSF mamas. Remained committed to following through on 7-day Slim and HBMPand followed the 40 Day Sugar Fast with my sister.

I started the journey hoping and praying that I would stick with it and not give up. So many encouraging women in the LSF community keep me going! Meal plans help eliminate planning and guesswork. And I think that’s the key to my success.

Not only did I grow physically stronger, I grew in confidence! I have been struggling with anxiety, fatigue, migraines, dizziness, and hormonal issues since 2020. Since changing my diet and moving my body, I have never gotten better! My migraines are non-existent, my anxiety is SO much better, I have ridiculous amounts of energy (waking up at 5:30), and my dizziness and hormonal issues are gone! LSF was the key to getting myself back.”

RUNNER UPS

Natalie McArthur (@Nataliekay_lsf)

Total Pounds Lost: 9

to Natalie Story:

“I gained 35+ lbs in my late thirties and hated every little thing about my body. I found it very difficult to change my habits and lifestyle. I had no plan or direction in which to change. I was tired. Tired of feeling tired , tired of not leaving the house because I had nothing to wear, feeling tired every day. This is when I decided to join the Spring Slim Down Challenge.

In just 6 weeks I gained a confidence I never knew I had, I gained a new found happiness to wake up early in the morning, I gained an appreciation for my body and what it can do, I had new relationship with food and learning how to feed my body, I gained a community of so much support, love and encouragement, not to mention I lost 9 lbs and my clothes fit better!

For me this is just the beginning! I’m focused on being the best I can be and I have Katie and the LSF team/community to thank for that. I am very grateful and very proud of where I am today. I feel energized, motivated, and excited for more to come! Good things come to those who sweat!”

Jessica Brooke Abrams (@jess.sweats.lsf)

Total Pounds Lost: 6

to Jessica Story:

“I started this challenge as a reset for the new year to hold myself accountable to a commitment to work with move the app every single day and closely following the HBMP. I also really wanted a support system for this challenge so I started #teamlsfslay and these ladies have been incredible in motivating me and sharing their support throughout the challenge. I don’t think I would be this consistent without them! This challenge got me into the habit of exercising and continuing to eat right.”

PINK HEART RECIPIENT

Our Pink Heart Award goes to a member at #teamLSF community who not only stayed focused on their own fitness journey, but also really encouraged her fellow #teamlsf babes! Each challenge we ask members to submit people who have motivated them and been a source of positivity and encouragement throughout the challenge.

Selena – Lost 11lbs

“I’ve lost 17 pounds since starting the Feel Good 14 challenges(11 of which I’ve lost since the start of SSD).

I stuck to a meal plan for over a month and now my husband and I treat ourselves better nutritionally.

While all of that sounds fantastic, this challenge has less to do with reaching weight loss goals and more about cheering on the LSF ladies who have cheered me on every previous one challenge.

My reason is to encourage others when they don’t believe in themselves or don’t get encouragement from the people in their lives and maybe even have their dreams crushed.”

MEMBER SPOTLIGHTS

We received so many amazing submissions to this challenge that it was nearly impossible to spotlight just our Grand Prize Winner, Runner Up, and Pink Heart Recipient. We want to give a shout out to these awesome members who also had crazy transformations and exciting stories!

Eunice Lopez – (Eunlop03_lsf)

Lost: 5 lbs

“I decided to make a change/adjustment if you will, adjusting my exercise times and sleep cycle. I started coming home for lunch to make my healthy meals at home and pack my clothes workout that I would take to the gym to change in. Going directly to the gym instead of at home helped me work out earlier, which made me eat dinner earlier and then go to bed. me for the past two weeks and noticed the difference in the body and I can see that my body is sculpted, snatched, slimmed down!”

Aleena Nichols – (faithfitness_girl.lsf)

Lost: 11 lbs

“I fully committed to SSD and I worked on my physical health but most of all my mental health and helped my physical health the most. This challenge was the first time to use meal plans and loved It’s great to have a quick, simple, and effective plan laid out in front of me (like Move the app for my workouts) so that I’m not always thinking about what I should do for meals! I even found some new favorite foods (salmon and Greek yogurt) that are new HBMP I didn’t realize that I liked it.

There will always be challenges, but I take it one step at a time and will continue to do so. I am so grateful to the girls in #teamlsf who encourage and support me. That’s what I love about these challenges—we do it together!

The biggest success from SSD I would say is that I finally got into a rhythm of exercise and protein in the morning. I’ve been trying to do this for a while and it really stuck this time! Yay! I showed up every day and made small changes that added up and I’m proud of my hard work and results.”

Annie Findlay

Lost: 7lbs

“I’ve been through some of your challenges and I feel like it’s changed me a lot. I did the hot body meal plan this time, and I feel like I’ve changed my idea of ​​healthy eating and I set some actually healthy habits for myself.

Our Summer Shape Up Challenge coming soon! Are you ready to get fit, build confidence, and feel your best in just 6 weeks!?

We’ve put together a list of 10 things to do before we will start on July 8 so you can be prepared and have all the tips to succeed this Summer!

To Do List Before Summer Shapes:

1. Bikini Body Detox Meal Plan

On July 7th, the day before we start SSU, join us in creating a Bikini Body Detox Plan, to detox your body and get ready to crush your fitness goals! You get this plan for FREE when you sign up here.

2. Food Preparation

One of the keys to success during the challenge is food preparation. Take some time to plan your meals for the week, so you stay on track with your nutrition goals.

This makes it easier to eat healthy throughout the week so you don’t scramble and grab unhealthy foods and snacks.

3. Get Your New Photos

Taking new photos of yourself is the key to tracking your progress + qualifying for the Grand Prize!

Raise your SSU 2024 sign (In the SSU Playbook) so we can verify this is a real “new” photo for this challenge!

Things to do:

• Bright, natural light

• Tight clothing/ sports bra and shorts

• Upright and full body

• Front, side, back

• Clean background (such as a wall or door)

• Wear the same clothes before and after!

Must not:

• Dark, shadowy light
• Loose clothing
• The background is messy
• Far Away Shots

Need more inspo? look at this”how” REEL!

4. Summer Shape Up Meal Plan

Be sure to get our Summer Shape Up Meal Plan so you can crush your nutrition goals + follow us for a full 6 weeks!

5. Download Transfer

All test exercises are in my MOVE app! And, if you are new to MOVEMENTyou will get 30 days FREE.

6. Set Clear Goals

Define your goals for SSU. Whether it’s losing weight, building muscle, or improving stamina, setting clear goals will help you stay focused and motivated.

7. Take Notes to Track Progress

Record your weight and measurements before starting SSU. This will be key to tracking your progress + celebrating your successes at the end of Summer Shape Up.

8. Join an Accountability Group

We strongly believe that Accountability Groups are a key factor in keeping you motivated throughout your fitness journey. With Summer Shape Up coming up, we want to make sure you have all the tools you need to succeed, so we want to help you create them! See the post at @teamlsf for how to join a group!

9. Schedule Your Workout Time

Block out time in your calendar or planner for your workouts. Make it a priority by scheduling it in advance and treating it like any other important appointment!

10. Hydrate, Hydrate, Hydrate

Don’t forget to drink plenty of water throughout the challenge. Staying hydrated is important for overall health, energy levels, and post-exercise recovery. You can also make drinking water more fun by adding a scoop of Female wings o Natural Beauty😉

Get ready to change your body and mind during our Summer Shape Up Challenge. Follow these tips, stay consistent, and watch yourself get stronger, fitter, and more confident. Let’s do it together!

Are you looking to shed a few pounds this Summer but have no idea where to start?

Well, we have exactly what you need to lose up to 10 pounds in just 6 weeks! So let’s go, girlfriend!

What to Eat to Reach Your Goals:

1. Fruits and Vegetables

Fruits and vegetables are full of important vitamins, minerals, and fiber. They are low in calories but high in nutrients, making them the perfect choice to help reach your goals.

Try to include a variety of fruits and vegetables in your meals to keep your plate colorful!

2. Lean Protein

Protein is essential for building and repairing body tissues.

Opt for lean protein sources such as chicken, turkey, fish, tofu, and legumes.

Protein can also help you feel full and satisfied, reducing the likelihood of overeating. Bc we know how night cravings are 😉

3. Limit Processed Foods and Sugary Drinks

Processed foods and sugary drinks are often high in calories, sugar, and unhealthy fats. These can completely sabotage your weight loss goals.

Instead, focus on whole, healthy foods to fuel your body and support your goals.

You should also find a fun and tasty bev that will satisfy your cravings for a drink that isn’t a soda. Try our Wing Woman Immunity Boost in water or lemonade for a deliciously refreshing sweet drink!

4. Stay Hydrated

Drinking plenty of water is important for overall health and can help with weight loss. Sometimes, our bodies mistake thirst for hunger, leading to unnecessary snacking.

Stay hydrated throughout the day to help curb cravings and keep your metabolism running smoothly!

5. Portion Control

Even healthy foods can contribute to weight gain if consumed in large quantities. Be mindful of portion sizes and listen to your body’s hunger cues. I have one

Eating slowly and savoring each bite will help you feel satisfied with less food.

Summer Shape Up Nutrition Bundle

Want to have all your recipes + meals organized and easy to follow? Well, we’ve done the hard work for you and it’s all on us Summer Shape Up Nutrition Bundle! This bundle is your step-by-step plan designed to lose weight and create long-term healthy eating habits.

Created to support you during SSU challengeThis complete 6-week meal plan takes the guesswork out of eating. Enjoy healthy and delicious food firewood your body and maximize your change!

This plan includes:

• 14 Day Shape Up Meal Plan with 2 weeks of easy to make, fat burning foods
• Hot Body Meal Plan with 4 full weeks of 5 step-by-step simple meals every day
• Over 50 delicious metabolism-boosting recipes
• There are tons of tips to help you get lasting results!

Now that you have all the tips you need to get fit this Summer, follow these. You got it babe!

Staying hydrated is essential to meeting your goals + your overall health! But, as I’m sure you know…sometimes drinking plain water is boring. am i right

Luckily, I have ideas on how to keep you hydrated + how to make it fun and enjoyable!

5 Ways to Stay Hydrated Without Boring:

1. Wing Woman Immunity Boost

A great way to stay hydrated is by sipping on our Boosting Wing Woman’s Immunity. Full of vitamins and antioxidants! Not only does it help you stay hydrated but it also supports your immune system. And it’s yummyyy 😉

2. Natural Beauty Collagen

Another great option for staying hydrated is by combining Natural Beauty Collagen in your routine. This beauty elixir not only helps keep your skin glowing and hydrated but also provides a refreshing way to increase your water intake. Who knew hydration could be so good?

3. Infused Water

Infusing your water with fruits, herbs, or vegetables is a fantastic way to add flavor and excitement to your hydration routine. Try adding cucumber slices, mint leaves, lemons, or berries to your water for a refreshing twist.

4. Herbal Tea

Herbal teas are not only soothing and comforting but also a great way to stay hydrated. Opt for caffeine-free varieties like chamomile, peppermint, or hibiscus for a hydrating and relaxing drink. Enjoy a hot cup of herbal tea throughout the day to keep your hydration levels up.

5. Coconut water

For a tropical take on hydration, reach for coconut water. Full of electrolytes and natural sweetness, coconut water is a delicious way to stay hydrated. Either enjoy it alone or use it as a base for yours LSF Protein Smoothiescoconut water is a fun and delicious option to stay hydrated.

With these 5 easy and fun ways to stay hydrated, you’ll never have to worry about getting bored of plain water again. Incorporate these tips into your daily routine and enjoy the benefits of staying hydrated in a more exciting and delicious way!

Not sure what to bring as a side dish to the next party? We know it can be difficult to go to family and friends parties without knowing if the food there will help you reach your goals. We recommend bringing a tasty and healthy side dish for everyone to try + you’ll be sure to have something that won’t compromise your goals.

Here are 3 delicious recipes to bring to the next party:

1. Cauliflower Tots Recipe

This is the recipe your friends will ask you to bring to every party!

Ingredients:
1 sack of cauliflower rice
2 large handfuls of spinach
1 cup full fat cottage cheese (I used @good_culture)
1/4 cup cheddar cheese
Garlic, rosemary and salt to taste

Direction:

1. Saute frozen cauliflower rice in a pan with chopped spinach and seasonings.
2. In a food processor or blender. Stir in the cottage cheese until smooth.
3. Let the cauliflower mixture cool and then combine it with the cottage cheese and cheddar cheese until combined.
4. Preheat your air fryer to 350 and line with foil or parchment paper
5. Use a spoon to scoop and form the mixture into “tots”
6. Cook for about 15-20 minutes. Mine took about 15, but check them regularly as all air fryers and ovens cook at different temps/rates.

2. Watermelon Feta Salad

This refreshing salad is the perfect combination of sweet and savory.

Ingredients:

Half of a Watermelon

One to two Cucumbers (depending on how many people you are serving)

Mint leaves

1 lemon

Optional: Balsamic Glaze

Direction:

1. Cut some fresh watermelon into cubes

2. Cut one to two cucumbers

3. Crumbled feta cheese on top

4. Sprinkle with fresh mint leaves

5. Squeeze lemon juice into the mixer

6. Optional: Drizzle with balsamic glaze for an extra burst of flavor.

And have fun! This dish is not only delicious but also hydrating, making it the perfect poolside treat.

3. HANGER BOMBS

This is the perfect sweet treat to bring to the dessert table! Delicious and guilt free! For more delicious guilt-free food and meals, check out my Guiltless Nutrition Recipe Book!

Ingredients:

1 cup almond butter
1/2 cup cacao butter
2 tbsp unsweetened baking cocoa
2 tbsp monkfruit sweetener (optional)

1/4 cup of chia seeds and/or hemp seeds

Direction:

1. Add cacao butter to a small saucepan over low heat and begin adding almond butter and monkfruit, if using. Let them all melt (3-5 minutes) while stirring occasionally.

2. Mix all ingredients (except toppings) in a medium bowl, and scoop into a lined muffin tin.

3. Sprinkle toppings on top and voilà! you are done

4. Place in the fridge or freezer to set up! If frozen, place them on the counter for 5-10 minutes before eating to soften a bit. Store in the freezer.

These three healthy recipes are sure to be a hit at your next party.