inspire

5 Things You May Not Know About Jen

Meet the instructor

Meet Jen

Jen has been a Pilates instructor and personal trainer for 8 years. Jen used to be a ballerina and figure skater, meaning music is in her blood and her form on the bike is second to none. Jen started teaching Rhythm Cycling in 2016, she was one of the original teachers at Absolute Cycle.

5 things you may not know about Jen:

1. I was a figure skater for most of my childhood & teenage years (and had a comeback in my 20s!). I miss the ice but not the practice times...and I get SUPER excited every 4 years when the Winter Olympics rolls around ⛸

2. I have child-sized feet. I can easily fit into the kids’ section at Nike...which makes shop assistants laugh but saves me a few $$ 👍

3. I love a trashy action movie. Give me The Rock, Jason Statham & a bunch of cars blowing up & I’m super happy 🔥

4. I hate running. No really. I’d rather deadlift my bodyweight for an hour than run for 5 minutes. I’ve tried & tried but we just don’t get along 🏋️‍♀️

5. Noodles are life. And chocolate. And gelato 😳 I usually eat pretty well but put any of those 3 things in front of me & they’re gone. 🍜🍫🍦

by absolutecycle

5 Easy Ways to Gain The Self-Discipline to Reach Your Goals

There are many important qualities that contribute to a person’s achievements and happiness, but there is only one that brings sustainable, long-term success in all aspects of life: self-discipline. In health and fitness world, self-discipline can be somewhat challenging, but it's well worth the effort. It will lead you to a better and healthier lifestyle.

To improve your own self-discipline, test out these 5 easy ways for gaining better control. This regimen will help you to establish good habits, break bad ones, and improve your control by making simple changes to your everyday routine. Give it a shot. Your happiness will thank you.

1. Set Your Goal and Establish a Clear Plan

Figure out exactly what you hope to accomplish. Make sure that your goal is specific, measurable, action-oriented, realistic, and time-bound to increase your chances of success. Once you have your goal, plan out the process of how to achieve it. Whether you want to increase good habits – like exercising more often, or you want to eliminate bad habits – like watching too much TV.

Gift: "Set your goal each day and go for it!"

2. Remove Temptation

Removing all temptations and distractions from your environment is a crucial first step when working to improve your self-discipline. If you are hungry during the day, try having healthier snacks; kale chips, juice, coconut drink, or nuts. If you are tempted to have a cocktail on a night out with friends, try having a glass of red wine instead or change your happy hour plan into coming to Absolute Cycle instead.

Fay: "Don't focus on what you can't have... Focus on adding healthier foods that you are choosing to have instead."

Mimi: "I tend to remove myself from temptation because fat lasts longer than the flavor!"

3. Practice Tolerating Emotional Discomfort 

One of the reasons we don’t have self-discipline is because we run from the hard, uncomfortable things. We would rather do the easy, comfortable, familiar things. So instead of facing challenges, we run to distractions: junk food, alcohol, sitting on a sofa, wasting time on a social media. This running from discomfort is ruining our lives.

What you can tell yourself is that you’re done running. You are going to push into discomfort, one step at a  time, and get better at being uncomfortable. One small task at a time, push yourself into discomfort. See how it feels. See that it’s not the end of the world and trust me, great things happen outside of your comfort zone.

Justin: "Every effort counts"

4. Stop procrastinating, Start today!

We hear it all the time from our friends or even from yourself, “I will start working out tomorrow!” or “I know how to lose weight, I just need some motivation.” Self-discipline is about taking action. Start forming good habits by getting started - as our instructor, Justin says "Every effort counts". Also, give yourself a realistic timeline for cutting back on the bad habit. Go two days without consuming bad carbs or excess sugar, give yourself a day off, and try three days next time. Don’t wait, Now is the time!

Pearl: "21 is the magic number. I set a goal and aim to do it every day for at least 21 days until it becomes a habit."

5. Visualize the Long-Term Rewards

You’ll be less likely to cave into temptation when you focus on the long-term gain. Giving in to today’s temptations may make you feel happy now, but long-term happiness and contentment require you to forgo immediate satisfaction. Visualize yourself meeting your goals and reaping the rewards that you’ll gain by practicing self-discipline on a daily basis.

Questions or comments? please email us HERE

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Does More Sweat mean a Better Workout?

The sweatiest workouts can feel like the hardest workouts. When we push hard for our exercise, our muscles can feel like they're on fire and if we're not sweaty, we would feel like we’re not doing it right. But is that true?...well, not exactly. How much you sweat doesn’t necessarily correlate with how intense your workout is or how many calories you burn.

How do we sweat?

When your body temperature rises, your eccrine glands secrete sweat, and the evaporation of moisture from your skin helps you cool off. Of course, sweating can occur for other reasons, such as stress or fear. Final examination, public speaking or even an awkward first date.

What are the factors?

There are many factors, including gender (men tend to sweat more than women) and age (younger people sweat more than older people), as well as genetics, temperature, and humidity. Weight plays a role as well: Larger people tend to sweat more because their bodies generate more heat.

Another contributor is fitness level. Surprisingly, fit people tend to sweat more than those who are less fit. Research suggests that as your fitness level improves, your body’s heat-regulating system kicks in sooner, cooling you down faster and allowing you to work harder, which translates to a lot more sweat!

And don’t be misled by the loss of a few pounds after an intense workout. This is simply water weight you gain back when you rehydrate and doesn't necessarily mean you’ve burned lots of calories.

On the flip side, don’t assume a less sweaty workout means you aren’t working hard enough or burning enough calories. It could be that your sweat is evaporating quickly, because you’re exercising in air-conditioning, near a fan, or outdoors on a windy day.

The Bottom Line

Sweat is not a sign of intensity. Perspiration rate is personal and highly affected by other factors such as fitness level, heat, humidity, weight, and even age and gender. No matter how much you sweat, be sure to drink enough water to replace the water you lose.

Source: Greatist, CNN Health News

Have questions or comments? Email us HERE!

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What are Energy Balls and what are the benefits?

"Energy balls are pretty much the perfect snack."

Energy balls have a satiating combination of protein, good carbs, healthy fats, and high in fiber. Each ball offers you between 100-250 calories depending on the ingredients. Also, energy balls are portable, so they are the perfect healthy on-the-go snack before or after your workout!

What are the benefits of energy balls?

They are full with nutrients, made with super food and whole food, high in protein, healthy carbs, fats, and fiber, which helps build lean muscle mass, boost energy and aid weight maintenance. Essentially, they are simply the guilt-free, energy hit and the perfect snack!

When is the best time to eat energy balls?

Pre-gym: Have a bite before your workout for maximum and sustained energy.
Post-gym: After exercise, your muscles are like sponges. Energy balls contain protein and other important nutrients that will help to repair and replenish your post-workout body.
Between meals: Snacking can be dangerous sometimes, so make sure you have a healthy snack near you like the energy balls - they can help you conquer the hunger with guilt-free.
3 PM: When you are tired and stressed it’s easy to go climbing the walls in search of a sugar hit! Keep these babies on hand and you’ll satisfy any craving with a nourishing snack!

How many balls you should be consuming per day?

“Everything in moderation.”, says Oscar Wilde. Too much of anything is never good for your body, so make sure you don’t overeat energy balls even though it’s healthy but some recipes can have high calories. So if you over-consume them, you might end up having too many calories in a day with no realization.

Read on for a mixture of our favourite healthy and tasty recipe that will help you energized before/after your workout.

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Why you should keep cycling when you’re pregnant?

Absolute Cycle member, Teoy is waiting for her second baby. Today she shares with us some tips of how to keep tapping it back with a baby on the way…

About Teoy…

My name is Teoy. I’m from Thailand but currently based in the US. My whole life, I had a very busy schedule, but I always made sure I wouldn’t skip the workout routine, mostly now that I’m pregnant with my second son. Based in the US, and 6 months pregnant, I ride 2/3 times a week as well as do yoga classes. These are basically my secrets to keep me and my growing belly feeling great, staying healthy and strong — both on and off the bike!!

Do you feel any difficulties of riding been pregnant?

My pregnancy stage doesn’t allow me to compete or have even a dash of ego! If I need to take it easy, it's all good! Maybe I don't do every run out of the saddle, go fast as before or even do core crunches (laugh). I have classes where I can ride the whole time and others in which my body tells me to slow down for a few minutes, hydrate and rest. The most important thing is to listen to your body and what your doctor says. The deal here is to maintain my cardiovascular health along with keeping my upper body toned. Lastly, enjoy the ride and take my journey!

Have you ever thought to stop riding because of your pregnancy?

No. I didn’t do it during my first pregnancy and I will not do it this time.  If I still feel good riding and my doctor doesn’t have anything to say in regards to that, I don’t need to stop just because I’m pregnant! Exercise has been a part of my life leading up to my 2 pregnancies, so there is no reason to change up a healthy, positive part of it. (Of course, with my doctor's OK!) Pregnancy is a natural part of life — not a disability!

Why did you choose to keep ridding even now you are pregnant?

Definitely to keep my body active J. Keep a healthy and active lifestyle is one of the best things I can do for me and my baby's health. So, as long as my body allows, I will keep doing it!

Anything you want to say to other pregnant who are not sure about riding during pregnancy?

The best advice I can give is to listen to your body and stay on your journey to lead a healthy lifestyle. Remember that every woman is different and you are not training for a triathlon J You are instead growing a beautiful, healthy baby and you should do what feels good for you. If you feel ill at any time, it is best to alert the instructor. He or she will be able to assist you.

Have questions or comments? Email us HERE!

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Breakfast of some Absolute Cycle instructors…

Want a quick, easy and healthy recipe for your breakfast?  Our Absolute Cycle instructors share their breakfast that keeps them energized all morning... check it out!

Jennifer

I usually make green smoothie for breakfast. Today, I use kale, avocado, cos, lettuce, lime, gooseberries, banana, almond butter, almond milk, Spirulina, and vanilla protein. This smoothie contains high in fiber and protein, it gives me the energy boost to start my day.

Justin

Breakfast is my favorite meal. Today I have soft boiled eggs, yogurt with mango, and a protein shake with coconut water. Also, some supplements to fulfill my systems; Vitamin B, Vitamin C, Vitamin B-12 and Milk Thistle.

Fay Fay

Breakfast is best when it's homemade. This recipe is super simple, from the bottom of the jar - frozen spinach, cucumber, blueberries, frozen banana, papaya & blended with almond milk and chia seeds. I pour it into a to-go cup and BOOM!, I’m ready to go.

Faii

The best way to start my day is by having a breakfast prepared by my mom. I enjoy the love she puts on the plate. Today I have a big portion of veggies, boiled eggs, and whole wheat bread with strawberry jam…simple and delicious!

Pearl

Smoothie bowl is life. These are some of my favorite things to put in my breakfast bowl: frozen banana, passion fruit, kale, baby spinach, spirulina powder, kale powder, coconut water and greek yogurt. I top it with cacao nibs, buck wheat, banana, some muesli and dried fruit. So tasty and filling!

Lindsey

It’s a simple plate, but to me, simplicity equals to best results and it’s easiest on the schedule! These are organic, free range eggs, avocado toast, papaya and passion fruit, and COFFEE. Perfection!

Catch a ride with these well-fueled instructors on a bike! Questions or comments? Email us HERE!

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Dan & his journey to Rhythm Cycling

Today we got a chance to talk with Dan, the Cycling Director of Absolute Cycle. Dan shares his story and a journey of how rhythm cycling changes his life…

How did you get into fitness industry? What’s your inspiration for becoming a cycling instructor? Tell us about your journey to this career.

I was, what could probably be described as an overweight banker, having worked in finance for 18 to 20 years. I neglected my health badly. I had tried going to the gym and all that did was bulk me up, didn’t help me lose weight and didn’t give me the physique I was looking for. So I tried road cycling and while it was a good cardio, it built really big muscled legs which I didn’t want either. I discovered Rhythm cycling and found out the technique of riding puts the focus on the right body parts and has the right mix of cardio and heart rate management that helped me lose all the weight and also trim down. So rather than big and bulky, it’s lean and mean!

At the beginning, I was inspired to be a rider because I was into the music and the routines that the class gave; it’s a connection between the rhythm, the breath, and the moves. After a while, I thought this is actually something that I would love to do. I saw the way instructors were on the stage, I saw the impact that made on people’s lives. Also, at that time, I was looking for a way out of the banking business. This was something I thought I could be passionate about. So the switch to here was fitness related initially but then it became more of a life goal, more worthwhile than being in banking, so that was the switch. Something that I was inspired and passionate about. It was a total shift! I’d heard about people doing it, but never really thought you could. Then once I discovered that you could – I was in 110%.

How much weight did you lose?

At the peak, I was 100 kgs and then now 80 kgs. 20 kgs – a big change.

Can you please describe the Rhythm cycling class? What’s it like, why people will love it and what’s the benefit?

Rhythm cycling is basically different from spinning. Spinning is not very well-connected to the music, the music is more in the background and more focused on what you’re doing on that bike. Whereas, in Rhythm cycling, the music is in the foreground. The music is the essence of the class – you control the class mood, motion and the speed with the music. Classes here at Absolute Cycle are very structured. We have specific beats per minute for each song in a routine. It’s not random 11 songs pieced together, it’s well-choreographed routines that aim to train different muscle groups and also shift between fat burn, endurance, metcon and HIIT.

Can you please describe the Rhythm cycling class? What’s it like, why people will love it and what’s the benefit?

Rhythm cycling is basically different from spinning. Spinning is not very well-connected to the music, the music is more in the background and more focused on what you’re doing on that bike. Whereas, in Rhythm cycling, the music is in the foreground. The music is the essence of the class – you control the class mood, motion and the speed with the music. Classes here at Absolute Cycle are very structured. We have specific beats per minute for each song in a routine. It’s not random 11 songs pieced together, it’s well-choreographed routines, that aim to train different muscle groups and also shift between fat burn, endurance, metcon and HIIT.

Why people would love it?…

I think because, underneath everything we do, people love music. It’s there in everybody’s life – day in, day out – whether you are in the car, shopping mall, club, bar, restaurant, music is always there. I think people have a natural connection to rhythm, even the way that we walk, the way that we talk, there’s always a rhythm to it. So when we bring the music into a group exercise dynamic like this, people adapt to it very quickly and the music pulls you along in class – helping you get through it a lot easier.

What’s it like?…

It’s being in a room with 40 other sweaty people, all working together as one. We ride at the same pace, we all move at the same time. There’s an excellent group dynamic. You’re going to love the music, the moves, the people, the instructors, the lighting, the sweat, and the feeling afterwards! When you get out of here, you will feel so light. It does take a few classes to get fully used to it. As with anything, you can’t expect to be perfect the first time. So you have to give yourself a chance to get into it. Allow your body to adapt – once you are through that stage, it becomes a magical experience.

What are the benefits?…

Definitely weight loss, serious weight loss. It’s great cardio exercise. It focuses on the abdominals, the core, the obliques and the butt/glutes. A lot of women and some men don’t like the idea of cycling, worried that it will give them big muscled legs. In this class, the focus is not actually on the legs, we don’t use our quads, thigh, calves muscle – it’s all on the core, on the butt. It’s a very good exercise if you are looking to tone up/trim down those areas. For me also, it’s the mental awareness. I find after every class I’m able to think clearer, feel better and process thoughts in a much more positive way. It’s my meditation.

What’s special or unique about Absolute Cycle?

All of our teachers have been trained to a very high level by incredibly experienced instructors, with years of experience overseas. Our training program is the best out there. You are not going to find better. The secret to it is our methodology and the way we structure our classes – and the science behind that, the physiology – the way we focus on form. Plus, they’re all great entertainment value!

What keeps you motivated, inspired and cycling every day?

Honestly, it’s the riders! The people that come here. The people that come in and have that first experience with Rhythm Cycling, they look at you afterward and say “Wow, that was amazing!” Also, you have existing riders that have breakthrough moments where they’re pushing themselves further than they thought possible. The people that come up to you with their success stories – weight down, blood pressure down and better mood – and just to see these smiles on people’s faces 🙂 It’s difficult to get that high from anything else.

What advice would you give to people who are trying to be healthier, fitter and getting in shape?

Come and take our classes at Absolute Cycle! Dare to try! No harm can come from trying. No hurt can come from making a commitment to yourself to come once or twice a week. Even if it’s not cycling, try to find something that you can be passionate about. Make the time, don’t make excuses. Every successful person in the world has the same hours in a day as you – they just don’t make excuses. They get on and do it. So, my advice is to stop making excuses, take a deep breath and let the process happen!

Do you have a story to share? Email us HERE! Want to ride? Click HERE to book a bike!

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Committed to 15 Rides – K. Janatip Bhokavanij

How K. Janatip Bhokavanij, Absolute Cycle rider kept their New Year’s Resolution by clipping in over 30 times in 30 days

Last month K. Janatip Bhokavanij took up the challenge riding over 30 times, taking the New Year’s Challenge – Committed to 15 very seriously! After reaching her goal, and receiving her amazing gifts, we look back and tell you how the pack and inspirational instructors kept her motivated. We also asked her which rides bring them good memories and how Absolute Cycle is changing her life…

We look back with K. Janatip Bhokavanij, who rocked 30 rides, to tell you how the pack and inspirational instructors kept her motivated. We also asked her which rides bring her good memories and how Absolute Cycle is changing her life…

What first brought you to Absolute Cycle?

I was already a member of Absolute You when K. Ben brought rhythm cycling to Thailand. I heard about it due to the success of it in US, so I didn’t hesitate into try it.

Fitness has been part of my whole life. While I love Pilates, I have been looking for an energizing and fun cardio workout that could also target specific areas of my body; butt, hips, and thighs, as well as work my core to complement my Pilates exercise.

Tell us about your first ride. How did it feel?

My first ride was at theCOMMONS studio. I was one of the first members to try rhythm cycling with Absolute Cycle and I loved it. The music, the instructor, the environment. I felt so good and excited about this new workout. My coordination was ok, however, as a beginner, I couldn’t do the double times. That was actually my motivation point to come back until I got it right. When it happened, it was a breakthrough of emotions. It just feels great to enjoy the endorphins of 30-second sprints. 

How has Absolute Cycle impacted you physically / emotionally or both?

My professional life pushes me hard over my limits. My schedule is very tight and stressful, so I really need my outlet to get it fixed. When this challenge came up, I was actually on vacation so I set the goal to do a class every single day during the campaign period. And I did it! Better than that I saw immediate changes on my body. Much leaner, toned and I could see the abs line coming up…hahaha

Has clipping in influenced you in any other ways?

The impact on my body has been positive, of course, but it was by riding where I realized that there is more than how my body looks like on the outside that gets me through class, but it’s the strength I have on the inside that keeps me coming for more.

You rocked 30 rides in February. What made you take the challenge?

Definitely the challenge, and how that motivated me to set a goal of doing a class every day. By the end, I was doing that for myself, not really to only score rides.

So was the goal of 15 classes within 30 days easy or difficult to achieve?

Because I enjoy riding so much, I have to say it was not that difficult for me to reach that goal. Additionally, I made myself accountable by announcing my goal to friends and family. Sure, there were days that it was hard to get to the studio, but knowing how I would feel the end of each and every class kept me coming back.

Do you have any particular rides or memories at Absolute Cycle that stand out to you?

All the classes are unique because of the music, the instructor, however, I must say the most memorable class I had was when I mastered the 1,2 (laugh).
Thank you K. Janatip Bhokavanij for sharing your story with us. Thank you for keep challenging yourself every day at Absolute Cycle. We look forward to seeing you on the bike.

Have questions or comments? Email pearl@absoluteyou.com!

by absolutecycle