5 TIPS FOR GETTING BACK TO YOU

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School is back in session, which means it’s time to get back to you! Sometimes it can be hard to get back into the groove of a healthy workout routine, but there is nothing better than giving yourself that time to sweat. Here are five tips to jumpstart your fitness routine and get back to you:

  1. Start Fresh
    Don’t let the start of school slow you down. There is always time to make those early morning or evening workout classes, you just have to carve it out! By developing a fresh routine and writing down your pre-determined workout schedule, you will be more likely to stick to your workouts, which will leave you feeling happier and healthier.
  2. Make Time for Yourself
    Make time for you, and only you! Let’s face it: it’s hard to make time for yourself when you’re balancing work obligations and family life. We get it, but setting aside some time for yourself is the best thing you can do for your mind and body. We’ve created an environment where you can disconnect from the daily noise for 45 energizing minutes and enjoy a kickass workout.
  3. Find a Workout Buddy
    Whether you’re struggling to find the motivation or ready to jump back in, breaking a sweat with a friend can help you achieve your physical and mental goals. Workout buddies provide positive motivation, hold you accountable for your workouts and keep you honest about how much effort you’re putting in. That’s also where we come in, as we’re a community of riders that supports each other and cheers each other on throughout every step of your fitness journey.
  4. Celebrate You
    Don’t be too hard on yourself for missing a few workouts or having an off class, we’re all human! At StarCycle, we start each class as a journey together and celebrate you for just showing up. Remember, change doesn’t happen overnight but celebrating small, achievable goals will keep you motivated moving forward.
  5. Join the StarFam
    StarCycle is a dance party on the bike – and everyone is invited! Keep your motivation and momentum high by checking in on our Instagram or Facebook for daily inspiration.

STARBASICS: RIDER 101

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Taking your first StarCycle class? Indoor cycling workouts have become increasingly popular in recent years, yet a lot of people (across all age groups and fitness experience levels) are a bit intimidated to try them. If you’ve finally decided to take the leap and sign up for your first indoor cycling class with StarCycle, you might be nervous. But fear not, we’ve got your back with some tips to help you crush your first class.

FUEL UP + HYDRATE
Our signature indoor cycling workout is going to leave you sweaty and empowered (in our studios, sweat is a badge of honor). That’s one of the things our members love most about us! To prep for your first ride, you need to fuel your body in the right way. Set yourself up for a successful class by eating and hydrating properly before you get there. Drink plenty of water beforehand and bring a large, refillable bottle with you so you can hydrate during and after class.

DON’T BE AFRAID TO SIT UP FRONT
Try to arrive to class with 5-10 minutes or so to choose a bike and adjust it to your specifications. And don’t worry, your instructor is there to help to get everything set up perfectly. It might feel overwhelming to pick a spot up front for your first class, but as a new rider, this is actually the best way to become acclimated. From this view, you can see exactly what your instructor is doing and catch on much more quickly, rather than feeling lost in the crowd.

GEAR UP
Worried about what to wear? As a basic rule, dress for performance. Wear a tank top or a moisture-wicking shirt for temperature control. Something more fitted like leggings are much better than sweatpants or anything loose. At StarCycle, our bikes are compatible with Look Delta cleats; you’re welcome to bring your own, or you can rent them at the studio for $2 per class.

KNOW THE LINGO
Indoor cycling jargon can be a lot to take in at first. It’s a good idea to familiarize yourself with some of the lingo you might hear in class ahead of time. Your instructor will definitely mention resistance knob, which you can control with the resistance knob on your bike. This control determines how hard your muscles will have to work to increase your revolutions per minute. You’ll have to match these numbers in class by increasing or decreasing the knob. You should also know what a “tap back” is before you go to class. This refers to when a rider raises themselves out of the saddle and then returns almost to the seated position before repeating the process again. It’s an exercise that strengthens the core, quads, and glutes and will probably be used in your first class. StarCycle is a total body workout, so get ready to use all major muscle groups on your first ride!

RIDE FOR YOURSELF
At StarCycle, your first ride, and every ride, is about you. The lights are down, the music is up, and you will be able to hone in on the movement in your body. Your first class might be a lot for you to take in, and that’s okay. Between the physically taxing indoor cycling workout, the music, the full body movements, and all of the new things to learned, you might feel overwhelmed. Remember that it’s okay to take a minute to slow down – you’ve got this! And you should definitely remember to breathe. Above all else, listen to your breath and to your body. By keeping your breath constant, you’ll allow your muscles to work the way they should and reap the mindful benefit of the StarCycle workout.

Some of our studios even offer a StarBasics workshop to help out new riders get acquainted with the bike and our signature format – check your local studio for more information. We hope these tips help to make your first indoor cycling workout a lot more fun and a lot less daunting.

#WHYIRIDE: HOW STARTING STARCYCLE AT 8- MONTHS PREGNANT CHANGED CELESTE’S LIFE

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Celeste King is a badass mama of three girls, and she has been riding at our Felida studio since they opened last year! After a life of marathon running, she needed something different that would still challenge her during her pregnancy, and StarCycle was just what she needed. Continue reading to learn how Celeste not only gets a good workout from StarCycle, but it has helped shape her lifestyle.

Name: Celeste King

Home Studio: Felida, Vancouver WA

How long have you been riding?
I became a founding member when the Felida studio opened in October of 2018 and have been riding like a boss ever since.

What do you love the most about Starcycle?
Spin is not an individual sport. We are all there motivating and complimenting and socializing ~ it’s a community. I love the cardio workout and the music and the dimmed lights! Where else can you go to the club at 6 am for a dance party with all your friends 🙂

What is your favorite section of class?
I love love love around the world push ups!!!! I love looking up in the mirror and seeing all the strong, powerful, glistening humans all moving in sync with such concentration and motivation. I just feel this overpowering feeling of unity and teamwork. Spin is not an individual sport. We are all there motivating and complimenting and socializing ~ it’s a community.

#WHYIRIDE Story:
I started going to Starcycle when I was 8 months pregnant with my twins. I have been an avid runner for years, I ran endurance trails, marathons, overnight relay races but when I got pregnant with the twins certain issues arose and the little girls weren’t snuggled in tight enough for mama to continue running so my running was put on hold. Craving that cardio workout still, I heard word of Starcycle Felida opening soon and I was on board…. I couldn’t wait for them to open. I had done spin at other facilities and I knew I liked the workout but I had no idea what I was in store for. I went to the first class during their free ride opening week and I signed up immediately for the founding membership. How else can you be 8 months pregnant with twins and get a cardio workout and a serotonin rush??!! I even did the 6 am ride on the morning that they were born, just a quick detour on the way to the hospital. I ride allot, as much as I can fit into my schedule. I love it, and in fact now the twins are 14 months old and I am free to resume my running and I am still getting my cardio fix at Starcycle and I don’t see that changing.

What outside your life has changed:
My family has become part of the Starcycle community. On weekends, I bring all three of my girls (three, 3 and under) with me to spend time in the child care. They love it!! My daughters have made relationships with the staff as well as the other kids there. This is incredible to me. They are seeing all these strong, powerful and healthy people making this part of their life and this is what they see and will be a part of when they are older. I actually give my 3 year old the option of coming with me or staying home and she ALWAYS picks Starcycle… That’s my girl!

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5 REASONS TO RIDE WITH US

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Indoor cycling classes can seem intimidating at first, but there’s a reason why once your start, you can’t stop. Just ask our members! Long time StarCycle member Amy C calls StarCycle ‘her sweaty obsession’. Once you get into the saddle for your first class, you’ll very quickly find yourself prioritizing your schedule to make sure you can always get to your bike at least three times a week. Don’t believe us? We polled our members for five reasons why our signature indoor cycling classes will win you over.

  1. The Health Benefits
    There’s nothing quite like indoor cycling class to give you that amazing workout you’re always looking for. Bonus! StarCycle takes it up a notch my incorporating total-body elements into every single class. The American College of Sports Medicine recommends that adults get 30 minutes of moderate intensity exercise five times a week (or 20 minutes of vigorous cardio three days a week) at the very least. Our cardiovascular workout will strengthen your heart, tone your entire body, and you won’t have to deal with the physical toll of a high-impact workout. It’s seriously one of the best possible things you can do for your body and overall health. And why not have fun while doing it? At StarCycle, we make every class a dance party on a bike.
  2. The Stress Relief
    If you’re feeling anxious or overwhelmed, heading to one of our studios and getting on the bike is one of the smartest decisions you can make. At StarCycle we create an environment that allows you to leave your mental baggage at the door and cycle your worries away – one beat at a time. And of course, because cycling workouts are on the intense side, you’ll produce more endorphins leaving you feeling stronger and shining brighter the rest of your day.
  3. The Killer Music
    For those who love to get lost in the music and find that moving to a beat is therapeutic, there’s no better way to workout than an indoor cycling class at StarCycle. Music is a fantastic motivator during exercise. Research has found that athletes tend to work out harder when they listen to music that has a faster tempo. The beat of the music can help you reset and allow you to stay driven during class, thus ensuring you get the best workout possible.
  4. The Team Mentality
    Although some people enjoy an independent workout, there’s no denying that working out in a supportive group can push you to do your best. All that synergistic energy can have a positive impact on your overall experience. It turns what could be a boring workout class into a super charged 45-minute ride full of twists and turns. It turns the concept of ordinary exercise on its head. Our community is incredible and our team of instructors are there to cheer you on every step of the way.
  5. The Party
    For some people, thinking of a workout as “fun” might seem like a stretch. But even those who haven’t particularly enjoyed exercise in the past will find there’s something special StarCycle. The variety of the moves, our community, and the energetic focus will allow you to appreciate exercise in a whole new way. We make exercise fun! Once you start attending classes at our bike studios in Portland (and beyond), you may soon find yourself hooked on cycling. It’s that fun.

Want more info on how you can become a member at one of our studio locations in the greater Portland metro (Lake Oswego, Cedar Mill, Happy Valley, Vancouver, Felida) or Denver Metro (Highlands Ranch / Centennial)? We’ve got great news! Now through the end of the month we’re offering $20 off your first month of membership. Find your local studio for more information.

LIVE A HEALTHY LIFESTYLE TODAY: 5 HOBBIES TO STAY ACTIVE

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Americans aren’t getting the recommended amount of daily physical activity. In fact, only about 5% of all adults participate in 30 minutes of physical activity each day. It’s nearly impossible to live a happy and healthy lifestyle without getting out and being active. Hopefully, this list of healthy hobbies will motivate you to try one or two of them (or more) and finally start living that healthy lifestyle you’ve always wanted.

Swimming

Swimming is great for building endurance and improving your cardiovascular fitness. You don’t have to swim across lakes or battle upstream to get a good workout in, either. Simply do a few laps in your pool each afternoon and you’ll begin to see healthy results in a matter of days.

Cycling

There are plenty of health benefits of cycling, too. Not only will cycling help you get in much better physical shape, it’ll help your long-term health as well. Research from Finland revealed that individuals who cycled for more than 30 minutes each day actually had a 40% lower risk of developing diabetes. Don’t forget the endorphin rush that comes from taking a StarCycle class, either- it is a mood lifter, for sure!

Mixed Martial Arts

Another excellent activity to practice that will help not only your physical abilities, but your mind as well. Martial arts isn’t just about punching and kicking but rather about improving your mind and teaching patience. You’ll undoubtedly be pushed, however, but you’ll feel much better after your training – and you’ll develop a newfound appreciation for the sport.

Jogging

If you don’t have the time or interest to participate in any of these activities, simply jogging a few times a week will help keep you in shape. All you need to do is get a quality pair of running shoes, give yourself a few minutes each day, and get out and jog around. After a few weeks of running, you’ll certainly feel better and will begin to lose weight and maintain a healthier life.

Walking

Even jogging might be too much for some people – and that’s totally fine. Simply getting outside and walking around your neighborhood each day will help you build up your stamina, brighten your mood and get you ready for more!

Don’t let your lack of physical activity hinder your healthy lifestyle. Find a way to move that is fun and sustainable and we’ll save a seat for you in one of our StarCycle studios. Everyone is welcome to this dance party on a bike- let’s ride!

HOW TO GET OVER GROUP FITNESS CLASS ANXIETY AND LEARN TO LOVE INDOOR CYCLING

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Astoundingly, less than 5% of adults participate in 30 minutes of physical activity on a daily basis, and only one-third of adults receive the recommended amount of physical activity every week. For some people, indoor cycling classes, and other group fitness classes, can make going to the gym a lot more fun. But for others, an indoor cycling experience might send their anxiety levels sky-high. When you’re used to working out alone, a cycling class can be a bit of an adjustment. However, most people find indoor cycling to be extremely rewarding, both physically and mentally. If you’re struggling to get over your nervousness about your first cycling classes, we hope these tips will put your mind at ease and allow you to embrace it for everything it has to offer.

Remember that everyone else is nervous too

Whether it’s their very first venture into cycling or they’ve been enjoying these classes for years, most people are at least a little nervous when they walk into a new studio. Exercising in public can be really intimidating, especially if you feel like you’re playing catch-up compared to everyone else. But keep in mind that you’re all in the same boat. No one is going to judge you for not knowing the routine or for taking a break if you need it. Everyone will be so focused on their own workout that they probably won’t even notice! In fact, the only person judging you will likely be you. Keep in mind that all StarCycle classes are held in a dark room, lit with candles, so that you can let go of the idea that all eyes will be on you and embrace the fact that everyone is actually in their own world- getting a kickass workout.

Get to know people in your class

One of the great things about signing up for a group fitness class is the chance to be a part of a little community. As cheesy as it sounds, you’re all in this together. Even if you don’t consider yourself to be particularly athletic, you probably have more in common with others in your class than you realize. Don’t be afraid to put yourself out there before or after class and learn a bit more about others in the room. If you’re really concerned that you won’t be able to make friends, there’s nothing wrong with bringing one or two along with you. Coming into the class already knowing someone else can help you relax and actually focus on the workout, rather than worrying about feeling isolated.

Don’t be afraid to have fun

Indoor cycling is a fun way to workout, so don’t approach it with the same mindset as you do when you run on the treadmill. If you’re struggling with getting the motivation to go to the studio, think about changing your mindset. In every StarCycle class, you’ll be surrounded by amazing music and will have the chance to be motivated by the others around you. It’s often a lot easier to forget how hard you’re actually working when you have an instructor telling you what’s next. It’s actually a great way to get out of your head and let loose a little. When you feel stressed and burned out, the endorphin release will be well worth the effort.

If you’ve never done any indoor cycling before, it’s natural that you might be nervous. After all, when you don’t know what to expect, it’s easy to get carried away with possible scenarios. But remember that your instructors want you to succeed and that your fellow attendees will often be just as anxious as you are. Once you experience it yourself, you’ll probably find that it’s the most effective – and most fun – workout you’ve ever had.

Clip in. Check out. LET’S RIDE!

THE PROBLEM ISN’T YOU, IT’S YOUR WORKOUT: HIGH IMPACT VS LOW IMPACT FITNESS

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Working out is a challenge, especially for people who aren’t used to exercising on a regular basis. Once you’ve established a healthy fitness routine, it is so much easier to keep going. That being said, if your workouts leave you feeling absolutely miserable, then the problem may not be with your body at all. The problem may be the type of workout you’re doing.

High vs. Low Impact Fitness
High impact fitness, which includes activities like soccer, football, and gymnastics, can leave your joints hurting if your body is not used to performing at such a high level. While weight lifting and contact sports might be a good fit for hardcore athletes, it’s okay to start with less intensive exercises. Among those who exercise regularly, up to 36% attend fitness classes. So if you’re looking to improve your personal health without pushing your body to the breaking point, low impact fitness classes can do you wonders.

Keep in mind that low impact and easy are not synonymous. Low impact exercises are simply those that don’t put so much pressure on your joints and muscles while still allowing you the cardio and movement you need to stay active and fit. These types of exercises include:

  • Swimming
  • Yoga
  • Pilates
  • Zumba
  • Indoor cycling classes

Low impact workouts like indoor cycling classes allow you to keep moving and burning those calories without putting too much stress on your body and leaving you too sore to function the next morning.

When your daily sweat session leaves you feeling bruised and broken, listen to your body.

Workouts That Work For You
A fitness routine should make you want to establish a long-term healthy lifestyle, not to make you quit before you begin. That’s why it’s so important to find fitness classes and exercises that work for your body and experience level. Here are three of our favorite low impact workouts to burn calories and lose weight without the agony.

  1. Walking. Walking is a great low impact exercise for those who really don’t like impact on their joints. For true fitness beginners, this is often the best place to start. By beginning with a 10-minute walk every day and then gradually working yourself up to a longer workout, you can burn up to 141 calories in 45 minutes.
  2. Indoor cycling classes. Indoor cycling studios offer an incredible workout with terrific fitness results, without high impact. By riding a bike instead of pounding the pavement, you relieve any pain that may occur in your joints or ankles. Plus, you won’t miss out on the intense calorie burning you’re looking for from a fitness class. A single hour can help you burn up to 600 calories, enough to lose one pound a week for some people.
  3. Zumba. Zumba is best for those who easily get bored while working out and want to liven things up. These aerobic dance classes not only help you burn up to 300 calories in a 45 minute period, but they’re also fun for both experienced and inexperienced athletes alike.

High impact workouts are great for those who want to improve their fitness and increase muscle strength. However, for anyone just beginning to establish a healthy lifestyle, low impact fitness classes are the perfect place to get started. Remember: you want to find exercises that help you shed pounds, not tears.

A WORKOUT PLAYLIST THAT ROCKS

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Music is at the heart of StarCycle, as instructors lead each class to ride to the beat. This month, Reader’s Digest highlighted five amazing playlists, featuring our very own Erin Moone. Below is an excerpt from the article:

If you’ve ever taken a cycling class, you know how sweaty you can get. But, it’s all worth it because the energy is so high and motivating, thanks especially to a workout music playlist to set the mood. And, the bpm will change based on the RPM count, says Erin Moone, co-founder of StarCycle. But, here’s an estimate: Sprints might go up to 180 bpm, average sets might be around 150 bpm, and it might drop a little to around 130 bpm when you’re in the midst of a climb. It’s pretty similar to the HIIT, bootcamp style class format, in terms of the best workout playlist. And, if you haven’t lost weight in spin classes, when you’ve been upping your classes and dieting, you might be making these spinning mistakes. Best songs: “Booty Had Me Like“ by Round2crew, “Power of Now“ (crystal lake remix) by Steve Aoki, and “Perfect Strangers“ (club remix) by Jonas Blue.

Get this dance-party-on-a-bike rolling- LET’S RIDE!

INDOOR CYCLING CLASS SAFETY CHECK: 3 STEPS TO RIDE HARD AND SAFE IN CLASS

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At StarCycle studios, we believe in riding hard. Not only will you see the best physical results, and get a tremendous mental boost, but you will also see how much you are capable of doing.

But riding hard is only helpful if you are also riding safe. That is why we are putting this post together: to help you push yourself to the limit without crossing it. With these steps in mind, you can break a sweat while still honoring your body.

Step One: Talk to Your Instructor
If you are new to cycling class, or even if you are just trying out new indoor cycling studios in your area, it is important to communicate that to your instructor. Once they know that you are new to indoor cycling, they will keep an eye on you throughout the class.

They will also be able to take the time to explain to you some of the technical points of cycling fitness that can often be neglected. Just like every other form of exercise, proper form is paramount. Those technical pointers will help you improve your form and better enable you to avoid injury while riding.

Additionally, if you are injured or need to take it easy for any other reason (pregnancy, for instance), let your instructor know that too. Part of their job is to help motivate you, so if they are unaware of extenuating circumstances, you can bet they will try to push you to work harder. Additionally, if they know about your circumstances, they can often provide some tips to help mitigate any possible damage.

Step 2: Adjust Your Bike
Proper form isn’t going to do you much good if your bike isn’t properly set up. Before your fitness class, it is important to adjust your handlebars and your seat to the proper height for your body. Your seat should reach the top of your hip, and you should be able to reach the bottom of your pedal stroke with your knee still slightly bent and your foot flat.

For your handlebars, you have two things to think about. First, they need to be close enough that you can reach without leaning forward. Additionally, the handlebars should be higher than your seat at a minimum.

Step 3: Listen to Your Body
You know your body best, so if something feels wrong to you, don’t do it. It might be tempting to overexert yourself, especially if your cycling class instructor is telling you to push it. Understand that is your instructor’s job to make the indoor cycling experience as rewarding as possible, and it is your job to know when to say “enough”.

Finally, remember to hydrate well before heading into class. When you know you’re going to cycling class that day, make sure to drink plenty of water in the hours leading up to class.

Exercise classes and indoor cycling studios are an excellent way to stay in shape. In fact, researchers have shown that only 30 minutes of cycling each day will help you burn almost 11 pounds of fat during the span of a year. But just like other types of fitness classes, there is a chance you might get hurt if you do not use the proper technique or push yourself too far.

3 UNEXPECTED BENEFITS OF ATTENDING AN INDOOR CYCLING CLASS

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In recent years, indoor cycling classes have become more popular than ever. There are indoor cycling studios popping up all over the country, offering courses for both beginners and advanced cyclists to cater to different expertise and fitness levels.

We all know that cycling brings a host of health benefits, including boosting your cardio health. Guidelines by the American College of Sports Medicine recommend 30 minutes of moderate intensity exercise five days a week and this inspires many to hop on a bike because it can give them an intense workout in no time at all. But in addition to boosting your cardio health, there are plenty of unexpected benefits of cycling. Let’s take a look at a few of them:

It sharpens your focus
Ever have those days where you feel like you’re just moving around in a fog? If so, take a class! Cycling for fitness, like most physical activities, can easily sharpen your focus because it helps deliver more oxygen to the brain. When oxygen enters the brain, more brain cells form, which causes the brain to work more efficiently – you’ll experience a sharper memory, better problem-solving skills, higher concentration levels, and it’ll be easier to go about your day to day activities. The best part is that all of this can come with a simple 30-minute session.

It boosts your complexion
Any cardio workout, especially indoor cycling, can be beneficial as it can enhance your complexion to look younger. After you workout, you most likely will notice a flushed face, and that is a good thing. This means blood is pumping to your skin, which enhances collagen production and can prevent wrinkles from forming and can give you clear, radiant skin.

Strengthens your core
During your class your instructor will drive home the importance of good posture not just to make you comfortable during the class, but to strengthen your core. To ride efficiently, you’ll want a fully engaged core. After taking just a couple classes, you’ll notice your abs and obliques become more defined and stronger.

There are plenty of benefits of cycling, and some we didn’t even list here! If you’d like to learn more and experience these advantages for yourself, come on down and try out a class with us. Your body will thank you!