Want to become a better rider?

By Sammy Gibson

We hold Rhythm Ride and Ride close to our hearts. Our neon-lit dark disco room with motivational quotes splashed on the walls is a place many of our members come to focus, let go, laugh and get seriously fit. It’s a total mind body experience and the benefits of increased fitness, a stronger heart and a calmer mind are all reasons why riders get so addicted. 

But what’s the secret to taking your fitness and ride to the next level? Cross training! Pimp your ride with classes that enhance your ability on the bike.

Here are some great cross training options. 

Yoga

Our hip flexors are in a state of flexion while you cycle which can really tighten you up. To help loosen tight spots and combat imbalances, incorporate yoga into your weekly routine. A mix of Yin, Power Flow, Soul Slow and Aerial can really boost your balance, endurance and coordination which translates to stable figure 8s, deeper push downs, on-beat tap backs and longer standing sprints. Poses such as child’s pose, yogi squat and reclined pigeon will bring space into your hips while warrior III will strengthen your glutes. You’ll also be able to bring your ujjayi breathing practises into the bike room as you power through a hard track. Many of our Ride classes have a yoga class on straight afterwards, so you can really give those tight spots some love.

Pilates and Ab Smash

Your core muscles support your spine and they are the foundation from which all movement stems. Even though your legs are the main source of power while on the bike, it’s the core that will stabilise you and protect your lower back. Maximise your efficiency on the bike with Pilates and Ab Smash which are known to include killer core exercises such as scissor kicks, planks, single leg crunches and Russian twists.

Melt & Burn and Sculpt

Melt & Burn and Sculpt are two of our favourite classes that incorporate strength training which is essential for enhancing your performance on the bike. Lunges and squats will fire up the glutes, quads and hamstrings which are all vital for the perfect pedal stroke while burpees and kettlebell swings will cultivate the explosive power necessary for sprinting. Plus, building more muscle mass will help you ride faster and stronger while also preventing injury.

The secret to mastering gratitude

The reopening of the studio got us thinking…how do we continue this feeling of gratitude? How do we stay grateful for the little things we once took for granted?
Gratitude is a practice, an attitude. Something that needs to be worked at. Just like anything in life, if we want to be good at something we need to practise it. Here are three small practical actions you can take to bring gratitude into your life. 

What went well today?

Many of us believe that the way to practise gratitude is to sit down at the end of the day and write down the things that we are grateful for. We commit to this for a week before it slowly fizzles out. Why is that?
The question is too broad. We usually think of all the big things – family, friends, a home, a job. This doesn’t allow us to focus on the small things, so we tend to repeat ourselves and then lose interest. So what’s the secret to practising gratitude and sticking to it? Change the question. Ask yourself “what went well today?”. You can write one thing or ten but after a while, you’ll notice that you start to focus on all the small, sometimes hard to notice things that happen; the sunshine through your window, the kindness of a stranger in the coffee line or how you finally nailed a yoga pose you’ve been trying to master.

But first, let me take a selfie

Become the paparazzi in your life and get snapping. Whether you’re at home, out and about or with a friend, take some quick snaps of things that bring you joy. It could be a beautiful flower, your new favourite spin shoes or a new recipe you cooked. By keeping this small action at the front of your mind, you’ll start to become present in each moment which leads to a sense of grounding and mindfulness. Plus, you’ll have a plethora of happy content to look through when you need a pick me up.

Write someone a gratitude note

Once a month, write someone a letter of gratitude. It can be someone you see all the time or someone from your past, but this action has a profound impact on yourself and the person receiving your note. This will not only strengthen your relationship but it will also make you realise how lucky you are to have the people you do in your life. 

Remix your workout routine

By Sammy Gibson

Pre-lockdown you may have been a devoted yogi, HIIT enthusiast or hard-core rider. But we know lockdown made us reflect and reset, so now is a great time to mix up your previous routine with variety.

Here are a few of the benefits of incorporating a mix of classes into your routine.

You’ll stay motivated

When your weekly routine includes different styles of yoga, HIIT, Rhythm Ride, Ab Smash, Barre and Pilates, there’s no time for you to get bored! The excitement for something new each day will keep the motivation flowing. Plus, we have a collection of kick-arse instructors who bring a different flavour to each class so you can’t get complacent.

You’ll push past plateau

As we repeatedly do a certain class or exercise, our bodies get used to the demands of the workout and we can hit a ‘fitness plateau’. We can become unmotivated, and can stop seeing results. By keeping your body guessing each day with a different class, you’ll push past any plateau and see results in no time. 

You can prevent injuries 

Building strength from weights classes, fitness from cardio and flexibility from yoga will not only give you a well-rounded sense of fitness but it will also help prevent injuries as you give your body time to recover from each class. Doing Rhythm Ride on Mondays? Stretch out those hip flexors and glutes in Soul Flow or Power Flow on Tuesdays. Is your core on fire from Wednesday’s Ab Smash? Head to Yin the next day for a body and mind release. Don’t fell like going to the gym today? Go to Aerial Yoga for a playful class that tricks you into thinking it’s not a workout. By mixing it up, you’ll avoid overtraining one area of your body which in turn can avoid injury.
 

So, what’s the difference between Rhythm Ride & Ride?

By Sammy Gibson

Rhythm Ride is our signature class that we hold closely to our hearts. With a neon-lit room splashed with inspirational quotes across the walls and music that speaks to your soul, the experience is like nothing else on the Northern Beaches. This 45-minute cycling class features high-intensity cardio, muscle-sculpting strength training, and rhythm-based choreography where we ride to the beat. You’ll ride through a sequence of moves such as figure eights, tap backs, standing sprints, crunches, leans and push downs. It’s so much more than just a workout, it’s a powerful mind-body experience that cleanses the soul.

Ride is our traditional spin class that will get your heart rate racing. Think sprints, hill climbs, speed work, interval training and fast music. You’ll burn plenty of calories, work hard until you are red in the face and quickly increase your cardiovascular fitness. 
 

Both classes will give you a serious hit of endorphins and a killer body.

Five surprising benefits of yoga

Yoga improves strength, flexibility and mobility. It helps us manage anxiety and stress, and even prevents injury. But we feel you may have already known that. Here are five surprising benefits you might not know about yoga that’ll make you want to unroll your mat. 

You’ll sleep better

A consistent bedtime yoga routine can improve your sleep. Try a simple pose such as legs up the wall – where you lie on your back with your bum against the wall and your legs directly above you – and it will set your mind up for peace and relaxation before bed.

It’s a great detox

You’ll detox your digestive organs as the increased flow of oxygenated blood in a dynamic class such as Power Flow helps rid the body of toxins. Poses with twists are especially effective for a good detox.  

It will improve concentration

 We are easily distracted in this fast-paced digital age. During a class you’ll be concentrating on one pose which teaches your mind to focus on one single thing. This skill once learned can be applied to different areas of your life.

It makes you a better athlete

Yoga boosts your balance, endurance, coordination and strength in a low impact manner which lets your joints and tissue recharge from your usual exercise. So whether you’re a regular Rhythm Rider or Melt & Burn enthusiast, integrating yoga can help you shine wherever it matters most.

Improves your sex life 

Namaste in bed has a whole new meaning here. Yoga increases your energy, revs up the sex drive and can help you ‘stay the distance’.  

Rekindle your love for exercise

When life turns upside down it can be hard to keep your fitness mojo flowing and to keep a positive outlook. As we adapt to our everchanging environment, we need to find creative ways to motivate ourselves to ensure we are nurturing our physical and mental health.
We asked some of our regular LUXE members for their tips on staying motivated so you can rekindle your love for exercise.

Because “If you are positive, you’ll see opportunities instead of obstacles.” – Widad Akrawi. 

Living a lockdown life can leave us feeling sluggish, and finding your drive to exercise can be difficult. So to help find your fitness mojo we’ve had a chat to a few of our members who are smashing their fitness goals.
Here’s their top tips on how to stay motivated during lockdown. 

Set your intentions and create consistency

Charlotte says to book classes with the same commitment as an in-studio class. “I always add LUXE to my planning session on Fridays for the following week.” Claudia commits to early morning classes every day, “It really helps me with working from home as it’s the same time I exercised before lockdown. It makes me feel like I am still living a normal life.”

Tracey sets her intentions by putting her workout gear on first thing in the morning and dedicates a space to do her workouts without interruption. “Having my space makes it easier to commit, with the exception of my little cavoodle who loves my yoga mat. If I can commit to that routine weekend glass of wine, surely I can commit to my online schedule of fitness.” 

Keep it fresh

“Having the balance and variety of different workouts has definitely helped me stay motivated. One day I’m doing strength, cardio and spin and then yoga and yin the next. We are so lucky to have this at our fingertips.” says Tracey. 

As a diehard Rhythm Rider, Claudia has found the lockdown has encouraged her to step outside her comfort zone. “Lockdown has helped me to be a bit braver and try classes I have never tried before. More than anything though, I am always in a class because LUXE made it possible for me. Life has definitely changed since this lockdown has started and I deeply miss the studio, but the online timetable is great and the variety is awesome. What’s not to love?”

Chase the high

Liz focuses on how exercise makes her feel. “I always think ‘if I don’t do that class I’m not going to feel as good as I could’. I know the endorphins will lift my mood and I’ll feel energised.”
Tracey uses the same tactic, “We all know that ‘feel good exercise feeling’, combine that with daily walks, and feeling the sunshine and fresh air and I have the perfect mix.” 

Rest, nurture and keep perspective

Phoebe swears by getting enough sleep, “we may be more stagnant throughout the day during lockdown but if I don’t get enough rest at night, I’m always more prone to consider bailing on a workout”.

 Tracey acknowledges that some days you might not be up to exercising and accepting and owning this feeling is ok. “It’s ok to take a day of rest. You can do a LUXE pre-recorded yin class for a bit of recovery stretching.” 
Liz works at her desk all day and knows nurturing her body not only avoids injury but gets the blood flowing, “but more importantly at this time it’s about getting your mind right. Yoga does that for me. It helps me put perspective on things.”

Knowing we are all in this together

Phoebe and Claudia both love the social aspect of a live class which you cannot get from a pre-recorded YouTube video. Knowing they’ll see familiar faces and be accountable keeps them motivated. “It’s so nice to see everyone from the studio and knowing that we are all in this together. Keeps me a bit sane and I swear we always manage to still have a laugh and a bit of a chat even on zoom.” says Phoebe.

Flex your mental muscles

It’s not surprising that our yoga teachers use yoga as a way to keep them mentally and physically strong, but what other methods do they use to build and maintain a healthy mind? We spoke to Andy, Jen, Kristy and Lailla to find out how they flex their mental muscles everyday. 

Self-care on the daily

Self-care doesn’t always need to be big, bold and beautiful tasks that only happen on a certain day of the week. Self-care can be small, simple tasks that keep you physically and mentally strong each and every day. Jen is all about self-care every day as opposed to approaching it as a luxury. “Our family encourages early nights, sleep ins, healthy hearty food and getting creative with cooking. On Fridays we treat ourselves to takeaways and a family movie night.”

Get into nature

We are so blessed to live in an area with verdant lush bush, turquoise clear ocean and an abundance of animal and birdlife. We can literally hear laughing kookburras in the residential gum trees, see water dragons sunbathing on cliffside rocks and see dolphins dancing in the surf. Use our natural surroundings to rejuvenate your mind. 
Lailla ventures to the beach when she is in need of a pick-me-up. “I love to walk barefoot on the sand. My mind decompresses and I can readjust to a state of tranquility.”
 
Stick to a morning routine

Andy swears by sticking to a routine with feel-good rituals. “My morning routine guarantees I am in a positive mood to start the day. Habit and discipline give me the freedom to find joy”. She starts with meditation, a workout, a mood-boosting green smoothie, all followed by a walk, a podcast and a swim. “Podcasts help me stay positive and inspired. I recommend Jay Shetty: On Purpose.” says Andy.

Listen and be mindful

Kristy checks in with herself each day to see what she needs to shift her energy. “I’ll light some incense which transports me somewhere tropical and reignites my motivation, or I’ll put on music. Sometimes I need classical music, sometimes I need rock ‘n’ roll. Sometimes I just have a boogie in the living room, give myself a massage or roll around on the floor. It’s all about listening to what your soul needs.” She also uses mindfulness. “I’ll zone in and savour the juiciness of fruit or the flavour of chocolate. I’ll feast on the patterns in nature or star/moon gaze at dawn and dusk. Anything that helps me tune into me.”

Benefits of Pilates

Pilates is a low intensity workout with massive results. You’ll lengthen and stretch major muscle groups without working to exhaustion. It is all about quality over quantity.
 

Here are the top health benefits of Pilates:


Improved flexibility, posture and stabilisation of your spine

Increased muscle strength and tone, lung capacity and circulation

Enhanced muscular control of your back and limbs

Increased body awareness and concentration

Stress management and relaxation

View our timetable here to see when you can attend a virtual Pilates class

Sugar-free Apple Crumble

Try this sugar-free, simple and wholesome apple crumble that will leave you drooling for more! Add some @tillysguiltfree cookies & cream ice cream and peanut butter for an extra special treat.

Follow @clean.eating.life for more inspiration.

Recipe (Makes 2):
2 apples, diced finely
Pinch of cinnamon
1 tsp Vanilla essence
3-4 drops of stevia
60g Almond flour
1 tbsp Natvia
20g Butter, melted

Preheat oven to 180º
In a small saucepan, cook the apple, cinnamon, 1/2 tsp vanilla essence and stevia with 4tbsp of water on a low heat for roughly 5-7mins. The apples should be tender and soft and the water should be evaporated when ready.

Divide the stewed apples between 2 small heat proof bowls.

In another bowl, combine the almond flour, butter, Natvia and 1/2 tsp vanilla essence until a crumbly and sticky mixture is formed.

Evenly crumble the mixture on top of the stewed apples and place in the oven for 5-10mins until golden brown.
Once ready, remove from the oven and top with some frozen raspberries, a scoop or 2 of ice cream and some peanut butter!

Benefits of HIIT classes

By Sammy Gibson

Short on time and need an explosive workout? Then HIIT is for you! We dive into the three main benefits of HIIT classes. 

You’ll burn a lot of calories in a short amount of time

Due to the nature of a HIIT class, the work to rest ratio is designed so you give your full effort in shorts bursts followed by even shorter periods of rest. The shock to the body and heart rate in each working phase will help you burn more calories than a traditional continuous workout. 


You’ll continue to burn calories well after the workout has finished

HIIT can elevate your metabolism for hours after exercise. This results in additional calories being burned even after you have finished exercising. Known as excess post-exercise oxygen consumption (EPOC), it occurs when your body burns calories while healing the muscle fibres from the intense workout which also helps muscle growth.

You’ll work a range of muscle groups

Our two HIIT classes, Melt & Burn and Strength & Define, are designed to target different groups of muscles in the same workout. Unlike traditional workouts, you’ll leave after a 45-minute session knowing your entire body has felt the burn. Our Melt & Burn class focuses more on a cardio style approach while Strength & Define focuses on muscle growth and toning. 

We offer virtual HIIT classes. View our class timetable here and virtual timetable here.