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CityRow NYC

This week in New York City I’ve done my best not to burn the candle at both ends, waking up early and staying out too late. The last thing I want to happen is that I land back in Geneva on Monday sick and feeling lethargic. So while I haven’t stayed out a single night thus far, I’ve found myself working out with friends every single morning. It’s been fabulous and provided me the chance to try lots of new workout classes and studios!

I headed down to Union Square bright and early this morning to meet Melissa for a workout at CityRow.  As the studio is conveniently located by one of my favorite healthy food spots in New York City, Hu Kitchen, I was able to dash into Hu and treat myself to a green juice (Organic Demi-Vert) before class!

IMG_3113[1]IMG_3117The studio is located on the 15th floor of 80 Fifth Avenue in a small space which includes an entry area where guests can check-in for class and get water along with a large, airy studio space where the classes take place. The friendly staff greeted me upon arrival offering to check me in for class, fill up my water bottle and answer any questions. She also let me know that while there are no showers, there is a bathroom which studio guests may use. The bathroom is down the hall and is plenty spacious in case you need to change clothes or want to wash your face and freshen up after class.

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The space is very airy due to the clean lines, multiple windows, bright white paint and wood floors. In fact, the space is spotless, looking as it has been open a day instead of a year! In the studio itself there are about 20 WaterRower machines, yoga mats and towels along with a nook in the corner with cubby holes for purses and bags.

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Beth, our instructor, welcomed everyone to the Row+Flow class which combines 15 minutes of intense rowing with 30 minutes of power yoga.  She did a great job catering to the new clients, such as me, ensuring that we were properly set up on our rowing machines and knew how to flow through the movements.

IMG_3151Row+Flow is a perfect CityRow class for someone who may be intimidated by CityRow’s more rowing based workouts such as Signature Row or SignatureX, even though I’ve been reassured that even those classes rarely include more than 5-10 minutes of rowing before mixing things up with another workout.

The 15 minute portion included a mix of sprints, power pulls, pausing drills, and oblique rowing drills. The soundtrack was fun and uplifting, helping each of us push just a bit harder at 7:30am. She often asked us to keep a watch on our pace, pushing us to stay below certain splits but understanding that everyone’s ability is different. She walked around adjusting students, similar to a yoga instructor, ensuring that everyone used proper form. Many people use the rowing machine incorrectly so as a past rower I appreciated her careful coaching!

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After 15 minutes we moved to the mats for 30 minutes of power flowing yoga that focused a lot on core work, which I loved! I loved that the power yoga moves kept us on our toes and each of the students continued to sweat until the final pose. My favorite move was dolphin, which she broke down into segments before making us do it four or five times.

I really enjoyed the class and the instructors supportive attitude and would make it a weekly addition to my schedule if I still lived in New York City. I hope to try one of their other class offerings when I’m back in January!

Cost: $32 though packages can reduce prices – Address: 80 Fifth Avenue, 15th Floor, New York City – What to wear: Stick with crops or leggings versus booty shorts, a breathable tank or top and you favorite sneakers

If you’re in NYC you can check out RowHouse, CityRow, or Brooklyn Crew or check out this 20 minute rowing workout you can do on your own at the gym! 

Your turn! Have you ever tried a rowing class or used the rowing machine at your gym?

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Barry’s Bootcamp

Happy Friday and greetings from London! The past two mornings, while in London for work, I was able to spend some time at one of my favorite workout spots – Barry’s Bootcamp.

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For those of you who are long time readers, you may remember that Barry’s Bootcamp actually helped us stay in shape and run half marathon PRs after we broke up with my personal trainer. I’ve written a few posts previously about my experiences back in NYC including my first Barry’s Bootcamp experience almost two years ago.

For the rest of you, I thought I’d share a review of Barry’s Bootcamp in case you’re interested in trying it yourself. Many people often say they are intimidated by it so I figured this post could help you realize that while it may seem intimidating, it will instead help you realize your abilities and provide you with some great treadmill and weight moves you can incorporate into your own future workouts.

What is it? Barry’s Bootcamp is a Los Angeles based company which has now expanded to 13 different cities including locations in England and Norway! Started back in 1998, the workout advertises that it offers the “best workout in the world.” While that is quite subjective, I will promise you that during the hour long class you will definitely get an efficient workout that burns calories and tones muscles! The 60 minute class includes a total of 25-30 minutes on the treadmill, 25-30 minutes of weights/plyometric moves and a cool-down stretch. You can choose whether you want to start the class on the treadmill or on the floor. I love starting with the treadmill portion but Bo loves starting with the floor, it’s totally personal! Most classes break up the portions by doing a total of 2 10-15 minute treadmill pieces with 2 10-15 minute floor sessions. This provides a great break and allows you to work a different set of muscles before getting back on the treadmill. The schedule alternates so that each day there is a different body group or focus for the floor portion (Arms and Abs; Legs Butt and Shoulders; Chest Back and Abs; Hardcore Abs; or Full Body).  You will be able to see the day’s focus when you sign up online.

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What should I wear? You will see everything and anything in the classes as it still attracts some people who are clad in the latest and greatest workout styles while others wear head to toe Barry’s paraphernalia. In a way, the outfits and crowd are similar to Soul Cycle and other cult workouts as they love the workout as much as they love the brand itself. I tend to wear either shorts and a tank or breathable, lightweight crops and a tank. I always wear my lightest pair of running shoes as the treadmill portion is a speed workout and sport a headband to ensure my hair isn’t falling in my face. Whatever you wear, make sure you’re ready to sweat and possibly be in a warm room as certain locations get quite warm.

Will I be able to finish the workout? What will it be like? The treadmill portion is challenging but the great news is that you control the intensity. The instructor will give suggested speed and incline levels, typically providing a range. However, if you’ve told them it’s your first time, you’re a beginner or recovering from injury they will never pressure you to go beyond your ability. They save that motivation for more experienced people who aren’t new or who want to challenge. Expect the treadmill portion to be no longer than 10-12 minutes and include some sprints and some inclines.  The floor portion usually features hand weights which you can also choose to make as light or heavy as you want. Most moves are dynamic or compound, meaning that they include two moves in one such as a squat and overhead press or weighted tricep dips. Make sure to watch the instructors form to ensure you know who to properly complete the move and go at your own pace.

Is there music? Oh heck yes there is music! Each instructor has their personal style but I promise you that you will be running or pushing your body to the beat.

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Tips to ensure you have a great first Barry’s Bootcamp experience

  • Class reservations can be made a week in advance via phone or their website
  • Classes tend to fill quickly
  • There are lockers with locks, showers, and a fuel bar serving smoothies at almost all locations. Most locations also include blow dryers and shower products but call ahead or check site to confirm.
  • Arrive early as most locations can be a bit chaotic.
  • Class prices vary by city but are around $30. There are packages and corporate discounts which can help reduce the price.
  • Each location has a different cancellation policy but average is 12 hours in advance.
  • Always tell the teacher if you have injuries or it is your first time so they can support you and make adjustments.

Have you tried Barry’s Bootcamp or a similar class? Have any other questions about the workout?

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My Favorite London Spin Studio

Happy Thursday! Today is a bank holiday in Geneva, Jeûne genevois, a holiday which dates back to the 1500s and was once a time for fasting.

I flew back from London on the earliest flight so Bo and I could enjoy the day together. Or, I booked my flight without realizing that today was a holiday and thought I’d be going directly from the airport to the office. 

Charlie and Tom were kind enough to host me Monday through Wednesday night, even though I was in town for business. It made each morning and evening so much nicer being in the comfort of someone’s home versus a hotel. No time in London with Charlie would be complete without a few great workouts, including two separate spin classes and my final 800 repeat speed session!

Yesterday morning Edge Cycle, a new spin studio located in Central London, hosted us for one of their signature classes.  

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The studio staff was very welcoming and quickly oriented us to the space, including a tour of the locker rooms and the studio itself. The studio’s classes are 15 pounds for one class but also offers discounts through their packages. I love that everything is included in that price! Clip in shoes are included in the price as well as a great locker room. The locker room features showers, towels and REN toiletries, which makes it easy for riders to spin before work or a night out. The studio spin space was so fun, decorated with lots of bright lights to create a party atmosphere, perfect to wake anyone up bright and early. I can’t stand showing up to a studio and worrying if I have cash, pounds or francs to pay for all the extras. Keep it simple!

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As soon as we walked in the studio we noticed the mats on the ground next to each bike. Our class, Edge Cycle Bootcamp, combines 30 minutes of spin with 15 minutes of intense floor exercises using the mat and hand weights. The staff adjusted our bikes, helping to ensure we had the best experience possible, while also answering questions before the class. Did you know that you can use the trick below to figure out how much space should be between your seat and the handle bars?

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The class started promptly and our instructor, Belinda Shipman, instructed us that the goal of the class would be to push ourselves and give it all our effort. I think I gave Charlie an eye roll at this point as we both agreed ahead of time that we’d use the spin class to shake out our legs versus push ourselves. Little did we know that wouldn’t be possible in this class. I could tell that Belinda was the type instructor who would have her eye on everyone the entire class, pushing us and ensuring we were in the right positions. While she did ask whether anyone was new to spinning, she didn’t ask about injuries. Always make sure to proactively tell an instructor if you’re suffering from injuries.

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This class is the most efficient spin class I’ve ever taken. After a quick warm-up she quickly urged us to increase the intensity for sprints and intense climbs. They weren’t joking about the intensity! She told us not to be a clock watcher, which in turn made both Charlie and myself wonder why they have two very bright clocks at the front next to the instructor podium. We hopped off the bikes and hit the floor for a quick round of burpees, pushups, and compound exercises such as lunge curls and overhead triceps combined with squats. She would remind us that it was a short set and to give it full effort. Having a mother of 6 children who looks so fit lead the class is motivation in itself. I didn’t need much more to remind me that these moves, including the burpees, are beneficial for my marathon performance.

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Our next 15 minute set on the bike included a crazy intense climb and a sprint which lasted more than four minutes. Our final floor set focused on abs including moves such as boat pose, twists and planks. For good measure, it ended in burpees because you know, what doesn’t kill you makes you stronger.

So, would I go back if I was in London or would I buy a package if I was a local? Heck yes! I’ve been to three different spin studios in London and this is by far my favorite. The staff was so friendly and helpful, the class was efficient and worked more than just our heart and legs, and the space itself is bright and inspiring.

I am already excited to return to this class or try another one next month when I’m back in London. In addition, many of the instructors are triathletes and runners so they are going to feature duathlon training this winter! How cool is that? They feature more than 25 classes per week including evening classes, starting after 7pm!

Thank you Edge Cycle for the wonderful class and to Charlie for her brilliant photos.

Have you ever taken a spin class that includes more than spin? What’s your preference?

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