Instructor review: Emily R at Flywheel Sports

Category:  Cardio

Target Zone:  Butt, Legs Location:  Rittenhouse, Main Line

Intensity:

Cardio:

Tighten & Tone:

Total: 

Chatty Cathy. This was one of my first observations about Emily and her Flywheel class. The woman randomly talks at a million miles per hour throughout class--not only entertaining, but endearing. Random tangents about her plans for that night, what a song reminds her of, or pretty much anything. Absolutely loved it...the level of chattiness brings more to the full experience and I found it cool that she can talk so comfortably during class. 
Shout Outs. There was some talk directed at certain people in the class. I love the connection that she makes with people in her class--made me jealous! Guess I need to sign up for more of her classes! 
Consistent. I've "flown" with Emily in both packed classes, and a private session, and she is consistent in both scenarios. The private session was only 12 people with several of those riders being newbies. Honestly, I thought it just wasn't going to be the same experience as she is with a full house. Not the case--she got up on the instructor stand and was screaming just as loud, if not louder...but that might have just been because I was front and center. 

The class. There were a bunch of pretty fast out of the saddle jogs, which I was really digging. Then we did a bunch of hills--mostly "40-40" hills, adding some forward and back choreography to really push to the max. A few 15-20, 100 rpm sprints, which felt good on the legs, terrible on the lungs. Arms were killer, a lot of the same moves repeated over and over again. BURN.  Music. She plays EVERY. single. kind. of music. LITERALLY. You will never get bored during a ride with Emily because she's playing everything from Miley to throwback 50 cent to country music. Excellent timing and loved the volume increase during a the tough pushes.  Check out her playlist this month here on philly.com. 

Valentines Day 2K14

Couples who sweat together, stay together. Kind of cheesy I know, but its true. Nothing brings you closer than getting through a grueling class, going on a nice run, or just spending time together on a leisurely walk. Whatever it is that works for you, get out and do it...together. "But he can't keep up" you might say (not that I have EVER thought that myself) but sometimes its not about whether you could have run faster or gone for longer. Bonding with your S.O (a term that I just learned the other day, Significant Other) over fitness and health is such a special thing, and whether it's making you get out of bed in the morning for a 6am class, or providing the moral support you need to say "no" to the french fries .. Sharing that passion for health and fitness with the person you love most is really just fun. Especially because it opens up a ton of options when it comes to mixing up the average dinner and a movie date night.  So, in honor of this holiday and in the interest of saying goodbye to the inevitable stir craziness that has most definitely set in by now, here are a few unconventional dates that will not only give you some Q.T. with your S.O but will also get you moving towards your fitness goals... together.  1) Bundle up and go for a winter wonderland adventure. Yes its a bit cold and maybe a little wet, but once you get past that part of it, walking down the middle of snow covered streets of a usually hustling and bustling city is one of the most fun and romantic things. If you can make it, try to get down to the Schuykill Banks trail. We made it down there today (with our faithful hound) and had the best time. 

2) Take a Flywheel class. Nothing like a little "friendly" competition to start off your date night. Not sure about you but nothing makes me happier than beating my handsome fiancé (in just about anything). Depending on your confidence level, take this opportunity to make a little wager on your results. Winner buys the first round, makes breakfast in bed, I don't know... you can figure this one out for yourself ;)  3) Steam things up at Philly Power Yoga. Saturday morning with Steve Gold is my favorite class at Philly Power Yoga and a great way to cleanse yourself of any toxins which I hope you will be consuming tomorrow night. Take an extra shirt/change of clothes and go straight to a fun brunch afterwards. Why end the date night festivities on Friday?!  ALSO... The best part about all of these ideas?? You don't actually need a Valentine for any of them! Go solo or grab some friends and the experience will be equally as fun and equally as impactful to your fitness goals.  Happy Valentines Day!!

Teacher Review: Keli H from Flywheel

Category: Spinning

Target Zone: Legs Location: Rittenhouse Square 

Intensity:

Cardio:

Tighten & Tone:

Total: 

On the teacher?

Hello Monday Morning! After a Sunday Funday watching football playoffs, I managed to get myself out of bed and make it to Flywheel for the early morning class.. it HURT but I was so happy that I did! Keli is an enthusiastic, motivating instructor that gets you energized to start your day-- she only teaches 6am and 7am on Mondays, but it’s well worth the wake up call! All I kept thinking was wowzas I'll take 3 of whatever she's having. Don't be fooled by her peppy personality though, this girl is a seasoned pro. She'll have you dripping sweat before the warm up is over and eager for the rest of the ride. 

Do I know you? Keli made eye contact with everyone as they walked into class, which automatically created a connection, making me feel like it was my 10th class with her. She did the whole ride with us while instructing--MAJOR props. 

Motivating. But not annoying. Her upbeat demeanor is the driving force of the class. You're not going to get the screaming-in-your-face-cursing-every-other-word, but you will hear a keep-pushing-don't-stop-go-faster throughout the ride. 

Prepared. The countdowns were perfect, the music was selected with purpose, and the pushes were timed flawlessly to the choruses. 

http://philadelphia.flywheelsports.com/instructors/keli-hefele

On the class?

There was a puddle of sweat around my bike. AKA I was sweating profusely. Great mix of higher and lower resistance according to the music. Also enjoyed the nice mix of saddle, out of saddle, hills, jogging, run and sprints. So glad I grabbed two towels before class! 

Jams. Sprinted out of class to download some of her new songs before I forgot! Expect to hear a variety of newer and older songs, timed perfectly with the pace of the ride. 

Goals. The first thing she says is to set a goal. Okay, so my goal is 300. 42 minutes later we're on our last song and I'm only at 271, yikes! I've never pushed so hard for 3 minutes straight and ended up slightly passing my goal-- I was pumped! The gentle reminders throughout class about your goal 

The crowd. Ehhh a little low energy. The room was full of spinners who were not really showing her any love, but Keli was peppy as ever. She asked the class how we were doing a few times, and didn't seem phased or agitated by the lack of woohoos. Her persistence kept me going and actually made me want to try harder to make up for the rest of the crowd. 

Intensity. Keli won me over and the class was definitely fun, but it wasn't the most challenging. This may be a good ride to try out if you're new to Flywheel. 

All in All. 

From what I’ve seen, most of the Philly Flywheel instructors are amazing and Keli is no different. She has her own style/personality and I always leave looking forward to the next ride with her. If you’re an early riser, don't press snooze and get to Keli's class! 

Take Off With Flywheel

Category: Spinning

Target Zone: Legs Location: Rittenhouse Square 

Intensity:

Cardio:

Tighten & Tone:

Total:

When I first learned that Flywheel, the NYC based indoor cycling big-hitter was coming to Philly, I was beyond excited. Having gone to a few classes in NYC, I knew I was a fan, but after my first class in Philly, I went quickly from a fan to an addict. 

Where is it? Center City studio is located at 1521 Locust Street. 
Main Line studio is located at 711 West Lancaster Ave, Suite 300. 

What is it?  Cycling on steroids. This class will have you huffing, puffing, completely drenched in sweat and probably cursing your teachers name under your breath... all in the first 10 minutes. Just trust us, it's worth it. 

First impressions?  Immaculate, inviting, and CLEAN. From the decor to the amenities to the actual bikes, you know as soon as you walk in the door that this place is legit. Even the front entryway and the bathrooms are beautiful. I kind of wanted to just hang out in the studio and not even work out! I'll get to the actual spinning later - if studios were rated purely on aesthetics, this one would get an A+.

Why Flywheel? The technology! At Flywheel each individual bike is equipped with the technology to allow you to track your own personal output/exertion/power level throughout class, and also track your progress over time. Feeling competitive? Choose to display your total power score on the Torqboard and let your inner athlete shine because lets be honest - no one likes to lose. Nothing will motivate you more than beating a personal best, or that girl 3 bikes down who for some reason is totally on your nerves. If competition isn't your thing or you're struggling to shake the cobwebs after a big Thursday night, don't worry, you can easily opt out of the Torqboard and still see your own personal power score without advertising it to the rest of the class. 

thequickanddirtydirty.com

The Perks 

Music.  A spin class without good music would be like a margarita with no tequila. Seriously incomplete! Well luckily at Flywheel the music is always amazing. You'll hear different genres depending on the teacher, with the beat always timed perfectly to the flow of the class. 

Free-bies. First class is FREE! Other freebies are yours at every visit; shoes, water, hair ties, even earplugs (if thats your thing).

Arms. Rarely when you walk into a spin class are you expecting any kind of upper body workout. Well get ready. At Flywheel there are actually weighted bars attached to each bike, turning your typical cycling class into an incredible full body workout. Doesn't get much better than that!

fitnessfrugalistic.com

What else do you need to know?

Is it worth buying a package?  How often are you going to go? If you're fully committed to being there 3 to 4 times a week then the answer is YES! Unlimited monthly packages are $180, $130 for students. Individual classes aren't cheap ($25) and my recommendation would be to buy the 10-class package for $225 with an expiration date one year from purchase.

Results? It’s a full body workout, torching calories and working muscles in your legs, core and arms. Aka.. Keep at it and you will absolutely see your body start to change. For maximum results, pair this high intensity cardio blast with something like a barre or yoga class that will focus on building long, lean muscles.

Need to cancel? Don't forget to do it by 5PM the day before, otherwise you'll still have to pay for the class or a $20 cancellation fee. Ugh!!

Hidden fees? The membership seems like a great deal (and it is) but you’re locked in for at least 3 months and need to send a written notice to cancel. Not a big deal if you’re hooked, but don't get stuck paying month after month without realizing!

Overall
Flywheel is definitely my favorite spin studio in Philly. A little on the pricier side but worth every penny when you leave feeling empowered and motivated. Isn't that the point when you're spending the money and taking valuable time out of your day? Flywheel won't disappoint and you'll leave counting down the hours until you can come back and do it all over again.

What's Your Workout Personality?

So you've made up your mind- 2014 is your year to get healthy, get focused, and get fit. Now what? Setting out a clear strategy for achieving your goals is key to reaching them, but in order to do this, you need to acknowledge where you are starting from and what your workout personality is. If you hate to run, don’t fool yourself into thinking that you will get up and run five days a week. How about spinning three days a week and running one? If you haven’t worked out in two years, don’t set yourself up for disappointment by starting out in the highest intensity class. Build your strength and stamina in a class that you will actually enjoy, and make that high intensity class goal number one. No matter what your starting point and personal preferences, there is a plan for you— here are just a few suggestions to get you started.

So you’re a bit rusty… You haven’t picked up your sneakers in years, so what! For the last three years I have sworn that I would never step foot in a yoga studio. My friends love it, not for me… or so I thought. Until I learned that I was going to be a bridesmaid in June, and everything I read was telling me that nothing tones you up more than YOGA. Ugh! So with the ultimate goal in mind, I caved, and that Saturday morning I hiked myself (equipped with my new yoga mat/full gear… no one else needed to know I was a yoga rookie right??) right into Philly Power Yoga. Now I am HOOKED. Point being, don’t psych yourself out just because you haven’t done it in awhile or maybe never! Remember the end goal (toned arms by June), and just get out there.

You’re bored with your workout regimen… Find inspiration by trying something new. Its easy to get stuck in the same old routine, at the same place, at the same time, with the same teacher that you like. But your muscles get bored too. Bored muscles = zero results. So spice it up. Try a new studio, or better yet, try a studio that offers a wide variety of classes. Best suggestion? Lithe Method. Don’t be overwhelmed by the number of different classes on the schedule; Skinny Jeans, Pom, Armistice, High Waisted, Wings, Barlesque, and the list goes on. Try them all! You will not be bored and will wake up feeling soreness in muscles you didn't even know you had. Yowza!

You’re an ex-athlete… And you swore the day you scored that game-winner in the Virginia state championships was the last time you would ever lace up those cleats (or sneakers or whatever). Be honest— you know you miss it! You just need to get those competitive juices flowing. One word: FLYWHEEL! An intense, heart beating out of your chest, drenched in sweat kind of workout that will leave you wanting more and more. PLUS you can choose to compete against your fellow classmates by having your name and total power score shown up on the screen throughout class. Even better— the first class is FREE so you have no excuse not to try it. Better get moving, because honestly, who doesn't love winning?!