4 Tips: Create Positive Habits....Reach Your Goals

  • Focus on the process. Studies have shown that focusing on the process leading to a goal, rather than the outcome alone, leads to more effective change. At CycleBar, the “process” is balex-billooking classes in advance! Visit your android or iPhone app store to dowload the CycleBarr App!

  • Book in advance!. Derail the existing habit(s) that are keeping you from reaching your goals. Most of us start strong, but then life gets in the way. Once it’s in your schedule, you are less likely to make other plans at that time, and much more likely to show up. Put a “recurring appointment” in your calendar

  • Repeat, repeat, repeat. It takes anywhere from 15 – 254 days to form a new habit. Luckily, endorphins, great music and fun teachers make our classes fly by, and before you know it, you’ll be at day 255 with a two-class-a-week habit.

  • Enlist a friend. This is a big one. When you pair up, you’re more likely to make it to class or the gym. One recent study of married couples found that if only one partner embarked on a fitness plan, the dropout rate was 43% after 12 months. But if both partners participated, only 6% dropped out! So find a friend and head to CycleBar and The Local for your date nights (they don’t mind if you’re a little sweaty – we might know this from experience).
CycleBar (formerly known as Spynergy Wellesley), is a 10-year old indoor cycling studio providing high energy classes in an intimate studio environment.  Our unique 'pay-per-class' system is accessed online or through an app making booking and purchasing highly convenient.  Serving Wellesley, Needham, Weston, Newton, Dover, Natick, Chestnut Hill and surrounding communities.  Come Ride With Us!


S.M.A.R.T approach to New Years Resolutions


While New Year’s resolutions might be a little bit cliché, most of us make them – even if we do so subconsciously.  And chances are good that if you are like most Americans, your 2015 resolution was to:

·       Lose weightAlex_copy3

·       Enjoy life to the fullest

·       Get or Stay fit and healthy

The vast majority of resolutions fall into these three categories, and luckily, CycleBar can help you with all of them.  John Norcross, Ph.D., came up with the acronym SMART as a way meet New Year’s goals:

SPECIFIC:  Instead of "Get in Shape" try "Sign up for Tuesday class at CycleBar for 8 weeks"

MEASURABLE:  Increase my highest watts (how hard I’m working) each week from X to Y (rather than “get in better shape”)

ATTAINABLE:  Add 1 CycleBar class to my weekly workout schedule (rather than “fit into college-size jeans by reunion”) 

RELEVANT: Burn 750 extra calories per week (one more CycleBar class and one less cookie!) rather than “get skinny this year”

TIME-SPECIFIC: Try two new classes and two new healthy recipes by March 1 (rather than “eat healthier and exercise more”)

Follow these SMART principles, and it’s much more likely that you’ll reach your goal, and in 2016, you won’t be making the same old resolution again. Fortunately spin classes can help!

CycleBar (formerly Spynergy) has been providing indoor cycling classes at our studio since 2005.  We have a simple philosophy:  Great Workout, Great Fun.  Serving Wellesley, Needham, Newton, Natick, Weston, Dover, Chestnut Hill and surrounding communities.


5 Tips to Make Your Class Experience Better!

  1. Get Comfortable.  Be sure your bike settings are good (instructors will always help you with this if you are not sure).  The right settings minimize discomfort of your back, neck, shoulders, hips and knees. Cycling shorts make a big difference and be sure to wear thin layers that can be peeled off. 

  2. Become aware of your breathing.  Sounds simple, but unless you make a point of it, you will find yourself gasping unevenly.  When you steady and deepen your breathing, your body responds positively and your stamina increases.  Draw air deeply into your lungs...feel it "splashing" into your lower abdomen.

  3. Active recovery.  Everyone needs to recover.  These classes are largely interval training sessions (heavy exertion followed by recovery).  Instead of totally stopping, focus on shortening your recovery time and staying a bit active and 'engaged' during the recovery.  This will increase your fitness level.

  4. Let go mentally.  It is hard (but refreshing) to leave the "day to day" of our lives behind...even for a few moments.  One mental trick that can help is to become hyper-aware of the moment.  Concentrate relentlessly on your breathing, your muscles, your perspiration and your effort.  Before you know it, your are lost in the flow.  This is a good thing.

  5. Have Fun!  Get swept up, feel the energy, Smile!  Maybe it's a song, maybe it's something the instructor says, maybe it's just being happy to be swept up in the energy of the room.  So rarely do we get nonjudgmental moments that are truly our own.  Enjoy it!

CycleBar (formerly called Spynergy) is the Boston area's first and oldest dedicated cycling studio serving Wellesley, Newton, Needham, Weston, Dover, Natick and surrounding towns.  50+ bikes, 48 classes per week.  Come ride!