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5 Ways to Get the Most From Your Spin® Class
Fitness
Published Monday Jul 23, 2018 by Kateri Buerman

5 Ways to Get the Most From Your Spin® Class

Cycling

I’m a group exercise junkie. I love the positive atmosphere, the comradery, the competitions, and of course—the sweat! Especially when it comes to indoor cycling

I don’t know about you, but sometimes (when I am not teaching at CYCLEBAR) I need a little extra push to get myself to SpinX® class. Knowing that my favorite instructor will ask where I was or that I left my bike buddy hanging helps to keep me motivated and committed. 

Feel like you’re just spinning your wheels when it comes to cycling class? Whether you’re all about black lights and hard beats or it’s your first time clipping in, here are a few tips from my experience as a rider and instructor on how to take your indoor cycling class to the next level. 

 

Start Smart 

If you’re uncomfortable or something hurts that shouldn’t, nine times out of ten your bike is set up the wrong way. Come to class a bit early and ask your instructor for help—that’s what we’re here for! This will guarantee a comfortable, injury-free and more enjoyable ride.

 
Stay Hydrated

Never come to class without your water and towel. Everyone loves to hydrate during class, but remember to stick to healthy H2O habits. You should be hydrating hours or even a whole day before class. You lose a lot of sweat during cycling. Being hydrated ensures a cramp-free workout.   
 

Stop Comparing

Fitness is a personal experience, especially when you’re in that dark cycling room. Take advantage of the darkness. Instead of trying to beat workout Barbie in the front row, focus on pushing yourself to do better than your last class. Remember why you came into that room. Competing with people who are at different fitness levels will only leave you disappointed—which is not what those Spin® endorphins should do for you!
 

Listen To Your Instructor

As instructors, we spend a lot of time on our music and riding to the beat. Gear recommendations are essential to keeping to that beat, that’s why where we guide you on where to be. Going too fast out of the saddle and not syncing to the song can be bad for your body. You actually use more energy and burn more calories when you use the right resistance and push through those gears. So listen up—and listen to us—for a safer, more efficient ride.


Socialize

You are in a room of like-minded people. Find a Spin® buddy that will keep you honest and hold you accountable for that next class. Get to know your instructor. From your favorite workout jam to your birthday, we enjoy a little one-on-one chat! We’re here to give you the best class and a great workout, so come talk to us and help us do so. 
 
If you’ve never been to an indoor cycling class, look on the MINDBODY app for a studio in your area and go try one! Don’t be intimidated; cycling is one of those things that everyone can do. You can always go slower, or use less resistance—I promise you get better quickly and you’ll be wanting that front row seat in no time. 

For all things spin and fitness, follow Kateri at @thehealthybusylady!  

Kateri Buerman
Written by
Kateri Buerman
Contributor | Registered Nurse & Fitness Instructor
About the author
A registered nurse by day, Kateri works in chronic disease management with a passion for preventative medicine and health. Kateri is currently finishing up grad school, loves being an aunt and spends her nights and weekends kicking booty as a CYCLEBAR indoor cycling instructor.
Yoga sleep tips MINDBODY
Wellness
Published Wednesday Sep 18, 2019 by Amber Scriven

4 Yoga Poses for a Better Night’s Sleep

Yoga
Personal Growth
Expert Advice

We’ve all had sleepless nights. It’s the worst! Watching the wee hours of morning tick away. Wishing we could slip into a restful sleep before our alarm goes off . The frustrating feeling of knowing exactly how many minutes there are before you need to be up. Then, struggling through a heavy relentless morning filled with self-medicating coffee runs, and a tired, snappy version of yourself dragging through the day. 

There’s no one miracle cure for insomnia because there are so many reasons for not being able to sleep. Many people, however, find relief by curbing stress right before bed. One way to do that is with a few choice yoga stretches that mellow you out by encouraging your Parasympathetic Nervous System (PNS) to ignite your bodies “rest and digest” cycles. This is the opposite of the “fight or flight” system that helps you race away from oncoming tigers, or other more urban “dangers.”  

Here are a few shapes that calm the nervous system and decrease adrenaline in the body to help you rest and ultimately sleep better. 
 

Legs-Up-the-Wall

This is a super simple way to relax right before bed, or even from the comfort of your bed. Pushing your legs up the wall helps move the lymph and blood out of your feet using gravity, this, in turn, means your heart doesn’t need to work as hard to pump it back up. Thus, things get a little quieter in your cardiovascular system helping to soothe your body into a sense of softness.

1
Legs-Up-the-Wall

This is a super simple way to relax right before bed, or even from the comfort of your bed. Pushing your legs up the wall helps move the lymph and blood out of your feet using gravity, this, in turn, means your heart doesn’t need to work as hard to pump it back up. Thus, things get a little quieter in your cardiovascular system helping to soothe your body into a sense of softness.

Supported Bridge (Setu Bandha Sarvangasana)

This shape uses the same idea as Legs-Up-the-Wall. It calms by inverting your hips above your heart, but it also stretches your neck and chest open for tension relief. The muscles can open and let go of anything they are holding onto. It also opens your lungs and diaphragm, which allows you to breathe more deeply, and that oxygen is a calmant.

2
Supported Bridge (Setu Bandha Sarvangasana)

This shape uses the same idea as Legs-Up-the-Wall. It calms by inverting your hips above your heart, but it also stretches your neck and chest open for tension relief. The muscles can open and let go of anything they are holding onto. It also opens your lungs and diaphragm, which allows you to breathe more deeply, and that oxygen is a calmant.

Child’s Pose (Balasana)

Folding forward in Child’s Pose works a little differently. It still opens the lungs (from the upper back), but it requires you to turn inwards. You could bring your hands by your sides for a more restorative version of the shape, and resting your head to one side or the other is often more comfortable. Alternatively, try resting your forehead on a block or the floor, and use that surface to massage the space between your eyebrows. This triggers an acupressure point between your eyebrows that stimulates the pineal gland to encourage a melatonin response. Melatonin is the hormone our bodies produce when it gets dark that tells us to go to sleep!

3
Child’s Pose (Balasana)

Folding forward in Child’s Pose works a little differently. It still opens the lungs (from the upper back), but it requires you to turn inwards. You could bring your hands by your sides for a more restorative version of the shape, and resting your head to one side or the other is often more comfortable. Alternatively, try resting your forehead on a block or the floor, and use that surface to massage the space between your eyebrows. This triggers an acupressure point between your eyebrows that stimulates the pineal gland to encourage a melatonin response. Melatonin is the hormone our bodies produce when it gets dark that tells us to go to sleep!

Reclined Bound Angle (Supta Baddha Konasana)

Use a couple pillows for this one! Pop one under your knees, one under your head or upper back, along your spine, and under your hands.Then, get ready to  fall asleep there. Let everything get heavy and drippy and start to think about that weighted sensation in your feet, slowly bring your attention up your body making each body part heavier and heavier as you go. This is a version of Yoga Nidra Meditation and it is extremely relaxing—but you must go slowly. 


So, there you have it! A few ideas from yoga, science, and acupressure to help you get some much-deserved ZZZ’s. 
 

4
Reclined Bound Angle (Supta Baddha Konasana)

Use a couple pillows for this one! Pop one under your knees, one under your head or upper back, along your spine, and under your hands.Then, get ready to  fall asleep there. Let everything get heavy and drippy and start to think about that weighted sensation in your feet, slowly bring your attention up your body making each body part heavier and heavier as you go. This is a version of Yoga Nidra Meditation and it is extremely relaxing—but you must go slowly. 


So, there you have it! A few ideas from yoga, science, and acupressure to help you get some much-deserved ZZZ’s. 
 

Amber Scriven Acupuncturist
Written by
Amber Scriven
Acupuncturist | Yoga Teacher
About the author
A busy acupuncturist, yoga teacher and trainer, Amber has actively worked in the wellness industry for over 10 years. For her, yoga is a form of health care that she uses alongside acupuncture in the form of retreats, injury rehabilitation, and pain relief. Amber is renowned for building emotional strength while cultivating physical health.