PedalSpin

Want Answers NOW?

Cindy — Fri, 12 Apr 2013 22:33:14 +0000

Just click the chat box on the bottom right hand of our website. If we are available, we can chat with you in real time and answer any questions you may have.

Give it a try now!

Makayla’s Haven Fundraiser

pedalmichelle — Wed, 27 Feb 2013 21:20:20 +0000

SIGN-UP for a GREAT Cause!!!

THe BEST Diet to maximize your SPINNING class!

pedalmichelle — Wed, 16 Jan 2013 17:51:58 +0000

SPINNING (a.k.a. Indoor cycling classes) have become a very popular form of exercise for many people. Not only is it low-impact and, therefore, gentle on your joints, but it also burns a great deal of calories. On average, 400 to 1,000 calories are burned during a 60 -minute PEDAL SPIN class. However, as with any exercise routine, to gain the maximum benefit of the work done in a class you must pay close attention to your diet.

Stay Hydrated

Water keeps you hydrated, removes toxins from your organs and replaces lost sweat. You should drink water before, during and after your SPINNING class. Aim for approximately 8 oz. before your class, and an additional 32 ounces or more for an SPIN class that lasts 45 minutes to an hour. If you’re taking a class longer than an hour, an energy drink with electrolytes and 7 percent or less of carbohydrates is a good option. Neglecting to stay sufficiently hydrated limits your energy and performance and may result in heat exhaustion and cramps. Coffee, alcohol and drinks with high sugar content should be avoided.

Eat Lean Protein

The frequency of your SPIN classes determines the amount of protein you should consume. If you’re SPINNING four to five times per week, make it a goal to obtain 15 of percent your daily calories from protein rich-foods. Lean proteins such as chicken, fish, turkey and beans are acceptable options.

Consume Complex Carbohydrates

About 60 percent of your calories should come from carbohydrates. Carbohydrates are needed sources of high energy when vigorously cycling. Complex carbohydrates such as pasta, grains, potatoes and dried beans replenish fatigued muscles and supply energy during and after the workout. Avoid sugary, sweet foods. They are not a good source of sustainable energy.

Include Healthy Fats

Your body needs unsaturated fats such as monounsaturated and polyunsaturated fats. These fats help to lower cholesterol and reduce the risk of heart disease. When your body doesn’t get the fat it needs, it holds on to the fat it has. Therefore, supplying your body with healthy fats like nuts, seeds, olives and avocados helps your body to burn fat. Avoid all foods containing hydrogenated oils, as they are typically low in fiber and nutrition, but high in calories.

Here’s some suggestions recently made that we LOVE:

Set realistic consumption goals…don’t starve yourself. Examples: -
- No seconds…eat your serving and call it quits
- No alcohol on Monday through Thursday
- Crave sweets? Try a healthy dessert: apricots, blackberries,etc.
- Need a cocktail? Try club soda, juice of half a lime, splash of cranberry

Exercise really matters:
Obviously SPINNING is the best…..but think about adding more “steps” to your daily calorie burn. Little things add up:

- Park at the farthest end of the parking lot
- Take the stairs, not the escalator / elevator
- Pick one errand a week you can walk to
- Take the dog for a longer walk than usual

SEE YOU ON THE BIKE!!! Try a SUUNTO HR – IN the ZONE ride this week

NEW CLIENTS Introductory Month Unlimited at $49!!

Cindy — Tue, 01 Jan 2013 06:00:17 +0000

New Clients Only: Purchase your 1st package as a 1 Month Unlimited at $49!!! Free Intro to SPIN workshop for all new clients EVERY Saturday!

GOT PEDAL Perks????

pedalmichelle — Tue, 04 Sep 2012 21:50:45 +0000

The lowdown:

It’s sort of like a frequent flyer program, but for Pedalers! Earn points by attending class, referring friends, or talking about us on your Facebook (you’re on Facebook all the time, so why not)! It’s as simple as showing up to ride!

Ten points equals $1 to put towards beverages, SPIN shoes (these are a must to get the most out of your ride), socks and our latest PEDAL gear that you’ve been eyeing. This is our way of saying thank you to YOU for SPINNING with us!!

So tell your friends and set new goals for yourself! This might be just the kind of motivation you need to take your fitness & health to the next level!!!

Accept your PEDAL PERKS by logging on to perkville.com

Heart-Rate Training Classes Now Available

admin — Mon, 30 Jul 2012 02:16:30 +0000

Pedal now offers special group heart-rate training classes, using the SUUNTO heart-rate system. Watch your heart rate in real time as your body responds to workout. Training with heart rate is a fun and efficient way to take the guesswork our of your Spin class. Classes are currently available at our Montrose and Rancho studios.

NEW CLASS time: Fridays 12pm PedalYOGA Hybrid class!

pedalmichelle — Fri, 06 Jul 2012 22:24:36 +0000

Fins your ZEN: 30 minutes of SPIN followed by 30 minutes of athletic yoga to stretch the body and melt away the stress! PedalYOGA is taught by Brittany every Monday at 4:15p and now Fridays at 12p!!!

NEW INSTRUCTOR alert: Join Cynthia every Tuesday 4:15pm

Cindy — Sat, 19 May 2012 07:18:19 +0000

Before I discovered Pedal Spin, my passion for spin was so great that I was commuting 35 miles each way, doing back-to-back classes just to get my Spin Fix at least 4-5 days a week. Then finally a friend told me about Pedal Spin. I instantly fell in love with the friendly staff, instructors and convenient class schedule. I spend so much time here, someone suggested I should consider getting certified. I love it so much, I decided it was a no-brainer! I am very happy, honored and excited to join the Pedal Spin Team and hope to motivate and inspire others. I love the “Club Like” environment and look forward to creating a high energy atmosphere with a variety of Hip Hop, electro, and dance music that will keep you wanting to come back for more. Hope you will come sprint, climb, party and have fun in this challenging class. My goal is to make sure you feel better at the end of the class than you did when you walked into the studio.

Suunto Heart Rate classes are every Monday, Tuesday and Wednesday!!!

pedalmichelle — Wed, 28 Mar 2012 20:19:14 +0000

South Pas: Sunday 90-minute Rides!!!

admin — Thu, 15 Mar 2012 16:34:00 +0000