Speed Acceleration Spin Ride

I had to share this KILLER spin ride I taught yesterday.
This is 45 minutes of relentless acceleration intervals.
Get ready to sweat!!

5:00 min Warm Up: Flat road 80 - 110rpm
3:45 Accelerations begin! Flat road: :30 accelerate (do not go above 110rpm - if you do - add resistance!), :30 recover (do not fall below 80 rpm)
3:30 Establish a seated climb 60 - 80 rpm :30 accelerate : 30 recover
4:45 Standing Flat Road 80 - 110 rpm :30 accelerate :45 recover (stand whole time!)
4:00 TABATA Intervals Seated Flat 80 - 100 :20 accelerate :10 recovery (do not go above 110 rpm on acceleration, if you do - add resistance! Try not to fall below 80 rpm on recovery)
3:00 RECOVERY Flat Road ... flush legs, no resistance.
1:00 establish BIG Hill
3:15 Standing Climb :30 acceleration :30 recovery 60 - 80 rpm
5:00 JUMPS Seated flat, Standing Flat 1:00 4 count jumps up and down, then 1:00 acceleration jumps - quicken cadence and jump speed 80 - 110 rpm
5:00 Seated Flat 1:00 acceleration 1:00 recovery 60 - 80 rpm
2:00 RECOVERY fast and flat 100 -110 rpm no resistance
5:00 cool down/stretch

(image from: shutterstock.com)

Revolution Fitness Santa Monica, CA

My trip to Los Angeles ended with lots of sweat, plenty of burn and enough residual soreness to "fix" this workout junkie.

I made my way to beautiful Montana Ave in Santa Monica, California on a perfect, sunny Saturday for two fitness classes at Revolution Fitness.

Found free parking (who knew that still existed in LA?) and walked around the corner to the studio, tucked away in a quaint courtyard. http://www.revolutionfitness.net/

Greeted by Danielle, a truly adorable nutrition student - all my questions were thoroughly answered with enthusiasm and a smile.

First up was a 9a Spin class with Joseph. As the 8am class finished, I peered into the huge, sweaty studio lined with fogged up mirrors to watch the 50 riders exit the class. Yes - 50 riders. The place was packed with people wanting to breathe heavy and get sweaty. My kind of place.
i got situated on my bike and was checked by an assistant to make sure I ok for my first class there - very classy.
The other 49 riders and Joseph poured in and before you knew it, the sound of pedals cranking and beats blasting filled the space.
Joseph proceeded to give an inspirational ride full of climbs and sprints set to a wonderful mix of club tunes. Joseph's style was an articulate, obviously seasoned combo of physical coaching and spiritual awareness. Mind body on the bike, baby!

Thoroughly drenched, I made my way to my second class - CoreBarre with Dana. Situated in a tiny corner studio, 10 lovely ladies were squeezed in ready to lengthen, strengthen and stretch.
Dana was not only amazingly competent, knowledgeable and tough, but posses a physiqe worth striving for. Tiny, lithe, sinewy and lean, she instructed and demonstrated the grueling workout with poise, expertise and contageous enthusiasm.

Revolution Fitness does boutique fitness totally right. No nonsense, classic workouts taught by competent, inpsiring teachers.
They also offer TRX and Indorow classes.
Check their schedule here: http://www.revolutionfitness.net/ and get one of the best fitness experiences out there.

(picture from revolutionfitness.net)

YAS Venice, CA

Fitness fiends - I have found mecca.

I was so extremely lucky to be able to take two classes this morning at YAS (Yoga and Spin) in Venice, CA.

Located on the very hip, Abbot Kinney Blvd, YAS is a concept, boutique fitness studio created by Kimberly Fowler.

Clean and modern, decked out in grey, lime green and white, the studio feels exclusive and yet is extremely inviting.

I was greeted by Mindi, working the front desk who was friendly, knowledgeable and helpful. She even made stylish recommendations for combining pieces of the YAS workout wear line. All of which - I purchased. I will be sporting my skull sports bra and white YAS baby doll tank proudly!

Spin class was first ... taught by the regal, strong and confident Julie. Her instruction was precise, motivating and provided a great ride. Her self made music mix was inspiring and creative. I complemented her on her class and music after the ride, to which she responded by giving me her CD!! I was absolutely taken by her generosity ... very cool.

Next was Yoga for Athletes, taught by the lovely Gina. The YAS yoga studio has deep, richly pigmented floors, raw brick walls and stenciled, tinted windows of Kimberly in yoga poses. Gina's class flowed beautifully through a lovely sequence that first focused on standing poses, then balance, back bends, flexibility and inversions. Gina spoke in a perfect tone, with grace and presence. She played mostly mellow, classic rock that made the class fly by.

Needless to say, I could have stayed and taken classes all day. YAS is a studio full of good mojo. No pretentious, exclusive attitudes here! Just beautiful, fit, positive people.

Find out more and purchase Kimberly Fowler's DVD's to experience YAS at home here: http://www.go2yas.com/

(picture from: www.go2yas.com)