Objective: Happiness! Step #5 : Sharing the LOVE

We are finishing January with a glow… In a few days we will be celebrating Love!

Its an old custom that has existed for hundred of years, even if we’re not totally sure of its origins. Some think it goes back to ancient Roman times; others think it is related to celebrating a martyr within the Catholic church.

BUT with all the commercial elements surrounding Valentines Day nowadays, we’ve lost the meaning of the event: sharing a happy moment with friends and family we love.

So lets forget about all the pressures of this commercial side. Lets instead make the most of this day as chance to change our routine and habits a little, and enjoy a happy time with people who mean something special to us.

Our wonderful community is special to us, and we can think of nothing better than to enjoy time with you. So, we are hosting a special “Spinbreak Love” event:

From the 14th to the 16th of February, ALL our classes are FREE! Come share a happy moment with the fabulous Spinbreak community.

Classes available: Indoor Cycling (Spin), Pilates, Barre & CoreWorkout.

You just need to create your free profile to come to a class. No credits are needed, you just need to book the classes that you most want to do… but be quick!! For the schedule of free classes, visit the calendar!

Your 8 Rules to stay motivated!

To go to a class or to cancel… That is the question!

We all need to take a break from time to time… its normal! But when we get to the point where we cancel more often than we go maybe it is time for a little motivation boost.

Here are 8 quick pointers to help guide you the next time you’re tempted to cancel!

1. What would I say to my best friend?

“GO! You always feel great after it!”

Follow the tips you would give to someone close to you. You are invested in their well-being, and this helps you step outside of your current state and will get you motivated again.

2. The hardest thing is going.

Once you are in the studio, you just need to follow the coach. You will be motivated by the group energy, and you will give it your best. You will feel great after the session.

3. No one ever regrets going.

Au contraire! You leave proud, filled with energy, happy, stronger and more positive… What more can you ask for?!

4. Think of the workout you will miss out on… and being able to catch up with your fellow Spinbreakers… We will miss you!

5. Choose manageable goals you want to achieve during in each workout: add a bit more resistance, go a bit faster in downhill, stretch a bit further…

6. Ask your coach to do a specific class because you just LOVE the playlist… and sing along during the workout 😉

7. Remember all the effort and progress you have made so far…You rock… Stay at it!

8. Think of the comfort after the effort. You’ll feel much less guilty enjoying your aperitif when you know you’ve just burned between 500 and 800 calories!

So…now go book your class and stick to it! See you soon 🙂

And since winter is upon us, read up on a few tips to stay motivated during this time of the year… 

Running + Spinning = Match Made in Heaven

Do you want to run faster, further, and more safely? Mix up your training routine!

Muscles get bored with routine exercises, so it’s a good idea to introduce new trainings… And you can’t get much better than an indoor cycling class at Spinbreak Studio ☺

But don’t take out word for it… Let us show you why!

The longer you run, the more kilometers your cover. That is, of course, the objective of anyone training. But the more you run, the more you increase your risk of injury.

Why? Running is a very high impact sport: every time your feet hit the floor your joints take a force that is three times your body weight. So, for your long term health, it is a good idea to complement your training with a low impact sport that will give your joints a break from the wear and tear, whilst helping you reach your primary objectives: beat your own time!

Indoor cycling (known as spinning, RPM, biking) is a no-impact sport, which makes it the perfect cross-training activity to help you improve your running performance.

Why?
1. It is pure interval training

You are doing a big variety of moves and sequences in each class: you climb hills, do sprints and down-hills, you do long & fast sequences followed by short bursts of speed, all with different levels of resistance; and all are cleverly mixed in with recovery periods to make sure your body gets an optimum workout.

2. It’s an excellent form of active recovery

When you are training for the marathon, its essential to manage your recovery period. It is not so easy to motivate yourself to run again the day after your big session. A spinning class however is an easier and fun way to get your legs moving again to flush out the lactate build up, increase the blood flow and reduce any muscle stiffness that you may be experiencing. You will be back on the running path in better shape.

3. You strengthen complimentary muscles

If you are only running, you are training your muscles to only do that one activity. However, muscles need dynamic activity. So even though they will become stronger initially, they will certainly plateau as they get used to repetitive actions.

When you introduce cycling, you use muscles in your legs and your core that compliment your running muscles, but in combination, will make you stronger, faster and more efficient.

4. You improve your foot cadence

Your foot cadence measures how many times your foot touches the ground in one minute. The less it touches, the longer your stride and the less stress you are placing on your body. It is in your interests to improve your cadence, which is hard to do without specific training. The best marathon runners in the world run 180 steps per minute.

The pedal stroke (RPM) you make on a bike is very similar in motion, and is a great way to improve your foot cadence: use the rhythm of the music in the class and continually increase the level of resistance you are using (by small increments each time!).

5. Your body will thank you: specially your knees, hips and ankles!

As a runner, your body takes a pounding each time your foot hits the ground! Spinning gives you a great workout without the constant impact you get on a run- and therefore you won’t need the impact recovery time after your session.

6. Mind over body

As athletes, you know how important mental strength is. In fact, races are won and lost based on the strength of your mind! Another of the wonders of spinning is that it helps develop your athletic mindset.

How? You are in a predictable environment. You don’t have the mental concerns of the road, or hazards, or environmental issues. So this allows you to relax into a meditative and focused state of mind- despite the physical challenge.

The beauty of an indoor cycling class is that you take it at your own pace: you set your objectives and if you want an insane workout, simply increase the level of resistance!

Be warned though: you are first a runner. Spend too much time on the spin bike, and you may end up wanting to become a triathlon competitor instead 😉

With the Bordeaux Marathon coming up soon, we have clients asking for special training sessions. Spinbreak’s master Coach has developed a very special Marathon class to help build up your endurance and fitness levels to have a wonderful run. Come and try it out…. you have nothing to lose (except for maybe that last bit of fat!!).

 Click here to read about how much water you should be drinking!

Spinning: more than a passion!

My amazing adventure with indoor cycling started in 2006 when I was working in Cabarete, a small beach town in northern Dominican Republic. This town is known around the world as a kitesurfing and windsurfing playground. People would arrive from all over to make the most of the wind and water.

One day, an English couple decided to open a spinning studio and within a short time it became THE go-to-sport for the local community wanting a little variety from the water sports.

I was a kitesurfer, and as such, I was a little sceptical at the beginning. But that didn’t last long!! I quickly became totally hooked on the buzz you get from a good cardio workout.

At that time, I was going through a rough patch in my personal life, and I found that being on a spin bike was the perfect place to just let go of everything and disconnect from what was going on for a little while. I found that pedalling away to the beat of music helped me de-stress and refocus.

The studio became very popular. The classes were quick to fill up and so the instructor would kindly let me sit on the front bike. And it was this that unlocked a new level of passion in me. I would watch all the bodies moving to the same beat, on the rhythm, with big smiles. I loved it and wanted to make this as a regular part of my life.

When I went back to Europe in 2007, I decided to get trained as a Spinning Instructor so that I could start teaching and sharing this passion with those around me.

After my training, I decided to focus first on developing the classes: mixing music and rhythms was so much fun! I was then ready to give private lessons. I already had the name Spinbreak in mind, but in 2007 I was asked to go back to the Dominican Republic. I accepted the professional opportunity- it was going to be an interesting challenge- and I was hoping to find a way to combine it with my cycling classes.

As luck would have it, shortly after arriving back, a new gym was opening up, and I stumbled across an ad that was just made for me! «New Indoor Cycling studio is looking for an instructor to give courses». Of course, I jumped at the chance! I couldn’t have been happier. I worked my job during the day, and was able to do my cycling classes in the evening… what a perfect combination! Cycling helped me disconnect from my work-day and gave me a little oasis of time out from my day-to-day responsibilities managing a company. For a second time, I was able to truly appreciate the benefits of this sport- from both physical and a psychological point of view.

It was also in this studio that I discovered the amazing RealRyder bikes… and I haven’t looked back since!

I worked in this gym for a year and a half non-stop- up until I was 7 months pregnant! I loved every moment of it.

My professional life then brought me to Greece, where I moved with my new little family… a country I know well, but which was in the midst of its big financial crisis; so it was not a good time to be contemplating a potential cycling studio.

In 2012 we moved to France. With a new baby, and the difficulties in finding a good location for a studio in Bordeaux where I wanted to set up, I put the project on hold for a little more.

But with my dream of Spinbreak always on my mind, I continued sharing my passion with friends on my 2 bikes. I eventually managed to find a good location to start Spinbreak in October 2016- finally realising a dream I have had for 10 years!!

And today, I love this sport even more than ever- and for a good number of reasons!!

• Its a physical activity that really does your body so much good: no stiff muscles, you don’t strain or pressure your joints, but you do manage to do deep work on your muscles.
• According to your goals, you can lose weight, tone your body, or just maintain a good physique… its a very dynamic and complete workout.
• It is just as amazing on your mood and your emotional health: it puts you in a great mood and gives you a whole new energy for the rest of your day!
• I also love putting classes together: finding great music and combining it with moves to motivate and inspire… I love that each class is totally unique- you will never hear the same song in two classes.
• And finally- and most importantly- I love helping my Spinbreakers push past their boundaries, helping them achieve amazing new objectives… Seeing the gratification of achievement and finding good health is my favourite part of the job!

Stay motivated during the winter!

There is no time to waste! Summer bodies are made in the winter!

But HOW can you feel motivated when it is so cold and miserable outside? Staying at home under the duvet is way more tempting!!

Here are a few simple ideas to help you get enough motivation to start the ball rolling:

1. Buddy-up! It is always easier to do things with people you enjoy. It is more motivating because you share a fun/challenging moment, and you are going to think twice before skipping off and leaving your buddy in the lurch.

2. Make your exercise routine a specific part of your weekly schedule.  Book this date with yourself that you cannot cancel. It takes a few sessions for good habits to form- but once that routine kicks in, you won’t think twice about it!

3. It needs to be fun. For example; running in the rain is not as fun as feeling nice and cosy in a spinning studio 😉 Choose an activity that will make you feel results fast- and which will help you ignore the miserable weather outside!

4. Treat yourself (even more so now that it is the Sales season!) Buy a new warm hoody, or a new exercise outfit that you will enjoy wearing to your next sessions.

5. Do your body some good. By exercising, you boost your immune system and help it build up strength to fight bugs and colds.

It is also a great way to fight the winter blues, which are all too normal at this time of the year!

6. Share your results on your social media, or at least make a note of your performance each day. This helps you remember the efforts and results you made- which will motivate you when you are lying deep in your warm cozy bed!

7. Whether you exercise in the morning or the evening, think of a nice reward after your session- maybe its a warm hot chocolate in the morning, or its a hot evening meal before watching a nice tv series with a warm blanket… whatever it is, reward yourself!

8. Don’t forget to keep an eye on your objectives. Summer bodies are made in the winter- so don’t waste any time… the winter will pass much faster!!