Spinning has long been one of my favourite forms of exercise. I love the big thigh-burning tracks, the high-energy instructors and the sweaty post-workout feeling that you’ve done some real good. And as UK fitness enthusiasts catch onto the king of all cardio workouts, spinning continues to evolve. New spin studios Psycle and Edge Cycle have now added weights to the workout, fusing traditional cardio-based classes with conditioning moves done on or off the bike. This week, I had the opportunity to try both. Here I weigh up the pros of each and decide which full-body bike workout comes out on top. Let battle of the bicycle bootcamps commence…

Psycle

Soho vibes

In the heart of Fitzrovia, Psycle is undoubtedly the “cool kid” of cycling – appealing to artists, writers and creatives from nearby agencies and publishing houses. Pristine white walls and inspirational wall graphics – plus, of course, motivational messages as you ascend the stairs – tick all the boxes for a premium London fitness studio.

Good technique meets big energy

At reception you are given a pair of cleats for the class, free of charge. These clip-in shoes remove the need for fiddly foot straps and promote full muscle engagement from your quads and hamstrings as you pull and push the peddles around (read: lean, balanced legs rather than bulging thighs).

Downstairs in the studio, the concrete walls and floor with disco lights overhead set the tone for an energetic workout. You start the class like any other spin class, with a slow warm-up building up into sprints and climbs. Then come the press-ups. Psycle demands a bit of coordination as you perform narrow, wide and single-arm press ups – all to the exacting beat of the music. Get the groove just right and the resulting adrenaline buzz is better than a night on the tiles.

Multi-task conditioning

The penultimate track of the session typically entails upper body conditioning. Here you grab a set of light dumbbells and punch, curl, extend, rotate and pulse them for a comprehensive upper body workout that is 100% on the bike. Again, you’ll need to switch your brain on because the music sets the rhythm for both your feet and your hands, and you don’t want to look out of step. For me, this was a huge pro rather than a con. I loved how immersive the Psycle experience was, and the fact that my mind never once wandered during the 45 minute session.

A bathroom better than your own

Finally, the changing rooms at Psycle are among the best of any London studio. They’re clean, there are several showers – stocked with luxurious Ila shampoo, conditioner and body wash – and plenty of space to spread out as you blow dry your hair and do your make-up. To me, the post-workout experience is almost as important as the workout itself, and I felt right at home getting ready for the day ahead after an energising early morning spin order viagra online usa.

Edge Cycle

City sensibility

Edge Cycle in Farringdon rises to the needs of its surrounding city workers, squeezing a full-body workout into it’s time-effective on-the-bike, off-the-bike bootcamp. There are traditional spin classes and mixed conditioning classes on the schedule, so you can vary your workouts throughout the week. While cleats are available at reception, I did the bootcamp class in trainers for smoother transitions between the cycle legs and conditioning legs.

Off beat bike work

As a converted office, the studio is surprisingly edgy and lives up to its namesake. Riders look onto solid black backdrop with built-in disco lights, which alternate with overhead spotlights. The music is high-energy to match the dynamic lighting system, but the ride itself is not performed in sync to the beat. While this means less coordination is required of you, it can also mean the high-intensity intervals feel like more of a slog. During my class, we went right into some pretty heart rate boosting segments from the word go, so I’d recommend arriving a few minutes early to spin out your legs and warm up your body beforehand.

Dumbbell sandwich

I enjoyed the off-bike segment. There were combination exercises combining squats with upper body movements to keep the intensity levels high. Plus, there was great balance throughout the conditioning – without the constraints of the bike, it was much easier to work opposing muscle groups. Press-ups were followed by plank rows and reverse lunges were paired with squat clean and presses. Then, to burn through the last of your energy stores, the conditioning is sandwiched by a final Tabata-style spin track at the end. Expect short but sharp intervals across two or three minutes, so you’re short of breath again by cool down.

Ren or run

Although you definitely shouldn’t skip the stretch, you’ll want to be quick to the changing rooms. There are five open-cubicle showers so prepare for a little less privacy than you might be used to – and bring your own shampoo and conditioner as the only cleanser provided is Ren bodywash. There is also only one small mirror with two hairdryers, so if you’re in a rush to get ready for work or an evening out, you should have a personal mirror to hand. Or save your workout for the end of the day and shower at home.

The verdict

To summarise, there are pros to working out at both Psycle and Edge Cycle.

Psycle

• Big music, with high-energy choreographies to match
• First class provisions, including free cleats and beautiful showers
• Fluid sessions with body-sculpting exercises that don’t compromise on cardio

Edge Cycle

• Strong on conditioning, best for those wary of excess cardio
• Heavier weights for strength-boosting superiority
• Simpler cycle sequences for the rider who lacks rythym

The winner

While it would be a lie to draw parallels with Shakira, I love escaping into the Psycle dance fantasy and imagining I look every bit as good. And for me, its sensational showers give it the edge.

In realising that Christmas is six weeks away – which also means there are just three weeks until my birthday – I’ve decided to combine November and December’s ‘Most wanted’ posts into one dream wish list. But as I do believe that Christmas is more about giving than it is receiving, I’ve also prepared this carefully curated list to showcase some of the coolest fitness offerings you might consider mentioning to your other half, friends or family members in the hope of finding them beneath the tree. Alternatively, there’s always the Boxing Day splurge…

Victorias Secret PJs

I’m going to start with a classic Christmas present, which was recently overlooked in favour of the onesie, but is now back in full force: pyjamas. During my frequent ventures into Victoria’s Secret, I’ve lingered longingly over the cute (read: pretty but not ‘sexy’) vest and short sets, before turning my attention back to the more sophisticated lingerie my husband is really hoping I return with. Still, there’s nothing I’d like more than to slip beneath the sheets wearing chic new pyjamas on Christmas night.

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PS: I’d also like to note that this year’s Victoria’s Secret fashion show is taking place in London for the first time ever, and just one day after my birthday! Yes, after months of rigorous training and clean eating, Karlie Kloss, Adriana Lima, Lily Aldridge and the rest of the A-list model squad will be unveiling their #fitnotthin physiques at Earls Court. Should anyone reading this have a golden ticket (as in, one heavily discounted from the going rate of £10K), please please call, email, Tweet or FB me immediately. You would go down in history as my favourite person in the whole wide world.

Sweaty Betty socks

Cliche? Perhaps, but I’m one of the few people who will genuinely squeal in delight when I unwrap new socks on Christmas morning. I love slipping my feet into the factory-fresh cotton, walking over hardwood floors and carpet to feel how the fabric nestles between my toes. Sweaty Betty’s are my favourite, from their run socks with rubber grips on the heels so they don’t slip and slide during a workout, to their basic trainer liner in fun (but grown up) colour combinations to match my fitness kit. Go on, stuff my stocking full of ’em!

Daily Greatness journal

I love the concept of these life/workout planners, interspersed with useful ‘evaluation’ points and words of wisdom. There are inspirational journals for people overhauling their fitness, aspiring and experienced yogis and those who generally want to take control of their lives. I’d personally go for the most holistic version as it I’d love to improve my work/life balance and infuse more order into my working days, but each of the journals is as beautiful as the next and would be a joy to take along for another year’s journey.

Carita Gold Fluide de Beaute

When there’s no chance of a tan for months to come, a luxury moisturiser can help boost your skin’s appearance from head to toe. My everyday go-to is Palmer’s Coconut Butter, but I’m really keen to try this Carita shimmer oil, which contains gold specks perfect for adding some festive shimmer to your limbs.

Bulk Pyscle classes

I’m yet to find a more addictive workout than spinning, with its high-intensity intervals to uptempo music and immersive rave-darkened rooms. Pyscle is next up on my hit list, and I love that it offers a truly full body workout by integrating handweights to tone the upper body while your legs contend with the resistance of the wheel. This side of Christmas, I intend to use their intro offer of three classes for £20, but I already know I’m going to love it so will happily commit class credits to my wish list so I can continue the spinsation into 2015. (Warning: combine regular Pyscle classes with Carita shimmer oil and your legs could provoke excessive envy and admiration)

Phillip Lim high-top trainers

I first saw these Phillip Lim high-tops while flicking through Stylist’s weekly Style List on my iPad, and immediately took a screenshot so I could oggle them whether I’m on and off line. I haven’t stopped thinking of them since – their beautiful suede and high-shine panels, contrast fur details and sporty white soles. Seeing as I’m in workout wear 90% of the time, I’d love to add  a bit of edge to my athletic look.

Longchamp tote

I tend not to be one for trends. If I see thousands of people walking around wearing the same thing, it immediately lessens rather than increases my desire to have it. However, after resisting the Longchamp frenzy for years, they’ve finally found an inroad to my heart: personalisation. The traditional Le Pliage bags can now be customised using a fun online tool to specify your size, handle length and colour combinations. I also love the new Sarah Morris collaboration, which features a bold abstract print splattered across solid white nylon. As a handbag and gym tote all-in-one, it’s a winner.

Spiraliser

Another trend I’m late to pick up on, but having suffered serious food envy over my colleagues’ raw courgetti and carrot salads, I am now fully convinced by the spiraliser. I’m already dreaming up hot pasta and noodle alternatives, a variety of vegetable rices and raw salads with all manner of seasonal ingredients. When in doubt, you can do no wrong with a gift that feeds for the whole year through.

Kettlebell

All I need to complete my at-home weekend workouts is a kettlebell, but I need one that serves its purpose and is heavy enough to challenge me (12kg, ideally), while also looking nice in the flat and featuring some kind of protective shell so it doesn’t damage the floors. The one I have my eye on is by Fitness Mad and it’s available on Amazon. It even comes in a gorgeous forest green, which just happens to be my favourite colour.

Jawbone UP3

Easily the best fitness tracker on the market, this is Jawbone’s newest release and I’m desperate to get my hands on it. From day one it registers your resting heart rate so it can monitor all your activity there forward, including the efficiency of your exercise, the deepness of your sleep and extended sitting periods that could be damaging to your health. As someone always on the search for a new challenge, I love that the UP3 also holds you to daily goals like taking more steps or drinking more water.

I hope I haven’t come across too greedy? And more importantly, I hope you come away with some wish list inspiration of your own. I have such a great feeling about 2015 (has a nice ring to it, doesn’t it?) and truly believe it’s going to be a happy, healthy year all around! If you’d like to share your top wish list choices in a comment, please do! It may help to point that special someone in the right direction…

You look out your window and think, “I’d hate to get my new trainers wet in this rain”. You’re working late and feel torn by the choice between a quick stop-off at the gym or settling onto the sofa just in time for a spot of TV. Your stomach’s rumbling and you’re far too hungry to manage your planned lunchtime workout. If you’re guilty of making these or any other exercise-evading excuses, use these 12 positive reinforcements to keep your workout regime on track.

1. Know that every workout missed is a rest day lost. Just as you make it into the office five days a week, or care for your children seven days a week, make a fixed agreement with yourself to meet a weekly exercise quota. If, for whatever reason, you can’t make Monday’s workout, Wednesday’s rest day becomes your make-up workout day. All the better if that makes you more reluctant to miss Monday’s.

2. Watch your fittest girl crush on YouTube. If I’m ever tempted to choose a Family Size Dairy Milk in place of a circuits session, I mull over my decision while watching She Wolf by Shakira. 20 seconds in and I’m already reaching for my trainers.

3. Surround yourself with plenty of social media #fitspiration. My feed regulars include @kaylaitsines, @DeliciouslyElla, @catbradleyyoga, @thebodycoach, @ballerinaproject_, @kaliburns and @sweatybetty, all of whom fill my screen with pictures, advice and mottos to keep me motivated. Better yet, contribute to others’ feeds with your own #fitspiration and become a fit role model – suddenly it’s not just you depending on today’s workout.

4. Suffering with a case of general exercise boredom? Refresh your workout wardrobe so you’re eager to put your new kit to use. If you’re excited about getting dressed for a workout, you’re more likely to attend every session. Of course, a case of credit card debt is no solution, but wearing that pyjama top from 10 years ago simply won’t do either.

5. Make exercise a date, even if it’s only with yourself. I personally love exercising with friends, and find it a great way to catch up while burning calories instead of consuming them. But if you prefer to work out in solitude, map out your commitments on a calendar and make that alone time non-negotiable – just as you would a meeting or dinner date.

6. Book a class or sign up to an event. If you’re the flaky type and find that number 5 doesn’t work, up the ante by making a financial commitment. If you pay in advance for a class, there’s all the more obligation to get your money’s worth. Signing up for an event works too, giving you a fixed date in your calendar to train for – or else risk wasting the money you invested to sign up.

 7. View exercise as a tool and not an obstacle for your work. Even I’m guilty of saying I’m too busy at work to squeeze in a lunchtime workout, but I have a much more productive afternoon every time I make it happen. There’s a reason for that. Exercise stimulates epinephrine and oxytocin production – hormones responsible for making you more attentive and reinforcing a positive attitude. Spreadsheet dramas? Get to the bottom of it with an active lunch break.

8. Plan rewards. Exercise doesn’t have to be a thankless task. Show your body a little appreciation for its hard work with small treats like a glass of chocolate milk after your workout. Don’t overdo it or you’ll negate your calories burned, but a bit of balance will help you keep up the momentum. Plus, post-workout is the best time to enjoy a sweet treat because your cells need the glucose and your metabolism is firing faster than ever.

9. Get your kit on and step outside. I often find I’m least excited about my workout when I’ve been stuck inside all day. The stuffy air makes me feel drowsy and low in energy, but there’s nothing like a dose of fresh air to reinvigorate the senses.

10. Try new things and do what you enjoy. Repeating the same old routine for weeks on end is bound to become boring, and even worse it will result in stagnant results as your body adapts to familiar demands. Keep an eye out for new gyms and studios, free classes and special events to stay inspired. And don’t feel like exercise has to be a chore. I’m personally a spin and bootcamp fanatic, but you’ll rarely see me in an aerobics class because I’m not much for waving my arms around. You, however, may be an undiscovered Zumba machine. You’ll have to experiment to find out…

11. Celebrate your progress and set new goals. If you don’t have a goal in mind, it can be hard to remember what you’re training for. I keep a note of personal bests across various exercises and activities so I can dedicate each workout to bettering at least one thing. When you’re just a kilo or two away from hitting that 40kg squat target, you’ll be counting down to your gym session…

12. Choose a convenient workout destination. In the past I’ve kept a locker at the gym with various belongings I need to collect throughout the week. This necessitates a visit to the gym, and encourages you to work out once you’re there! If you can’t do that, make sure it’s en route to your office or home so you can’t blame location when you’re on the fence about exercising. Alternatively, turn your commute into a workout. I’ve recently moved jobs to West London and have to travel all the way home to East London, but when I’m short on time I pack a rucksack and hop off at Westminster to jog the remaining 10K. A workout and commute in one!

“Get a treadmill before they go,” whispers a regular. I’ve bumped into an old university acquaintance and she’s kindly given me some insider knowledge into the Barry’s Bootcamp training system: always get the sprints over with first. Three minutes later, I understand why.

“12!”

Wide-eyed reluctance. These are American treadmills we’re talking about. 12mph is uncomfortably fast.

“12!”

Further reservations.

“Hit that f$!@ing button. You can run 12!”

Unsure, ruby-faced obedience.

This is my first exchange with Anya – the petite, stunning and toned-to-the-tee instructor with a booming voice that could be described as intimidating, but I’m going to call it encouraging. That’s because I knew exactly what I was getting into. You don’t come to Barry’s for a comfortable workout and gentle reassurance. You come to push your physical limits to the extreme and lose a kilo in sweat click this link here now.

Meet Anya: Your inspiration for today’s workout

The class is divided in two: the ‘treaders’ and the weights team. I consider myself a pretty capable sprinter, never shying away from a tough interval workout, but Anya’s intervals are longer and more extreme than anything I’ve ever done. If you even consider slipping into your comfort zone, she’s quickly on your ass to pump up the tempo until your lungs hit a fearsome burning point. By the time the 10-second countdown to the ‘rest period’ comes ’round my legs have no more control than last night’s chocolate mousse. No 60 second jog is going to fix that, so the four three-minute sprints to follow feel progressively worse.

Finally us treaders get to move to the floor – a treat I naively anticipate will be a welcome a break. Think big weights (the smallest dumbbells available are 4kg, and I intuit that Anya will shower me in expletives if I so much as look at those), tough compound moves and quick successive exercises to dig deeper into already-exhausted muscle groups.

Though it’s no break, I’d take another set of floor work before getting back onto the treadmill. Unfortunately there’s a second split so my wish isn’t granted. This time the sprinting sessions are four minutes long, but separated by longer runs to give your lungs if not your legs a chance to catch up. It still hurts, but I can see the light at the end of the tunnel and in my anaerobic delusion I’m beginning to believe I’m some kind of superwoman.

Floor work round two mostly leaves the legs alone. There are even some lying exercises. OK so I have to skullcrush a 10kg dumbbell, but at least I’ve got some solid contact with the floor should I feel the desire to pass out. I manage to stay conscious to the end, and am in fact extra alert as Anya announces it’s time to cool down. I think I’m responsible for at least half the condensation on the surrounding mirrors, as my now fully soaked top is certainly failing to absorb any more sweat. Despite my heavy limbs my mind feels sharp, my cheeks are flushed and one icy shower later I’m left only with pride for my morning’s accomplishment.

The treaders: So fast you can hardly see them

A saying I’ve recently encountered springs to mind: ‘You have to sweat like a pig to look like a fox.’ I shake Anya’s hand on the way out the door and see the evidence in flesh. Barry’s workout is beautiful on multiple levels. On the surface, his instructors and ambassadors are the embodiment of healthy modern-day role models. On a deeper and more significant level, the gratification with which you leave serves to reinforce the beauty of exceeding even your own expectations. And what could be more beautiful than confidence?

To learn more about Barry’s Bootcamp or book in for your first class, visit barrysbootcamp.com.

The sign outside Barrecorre’s Mayfair branch promises me a pert-looking ‘barre butt’. I’m keen to put the ballet-based exercise company’s tagline to the test – ‘where change happens’. I’ve already witnessed some seriously impressive change in a close friend of mine, who has virtually sculpted every curve of her body before she becomes a beautiful bride in just one week! She gave up traditional weights classes in favour of Barrecorre and has been singing its praises ever since, so I figured it was high time I see what all the fuss is about.

My barrecorreMIXED instructor is Charlie, who I later learn is a former dancer from The Lion King musical in the West End. Like a lioness she’s lean and strong, but the only roar to contend with comes from my thighs. Her instructions are warm and easy to follow as we move from static stretches to floor exercises to resistance band repetitions on the barre and finally to ball balances. Each move is deceptively elegant, but I soon realise that grace does not equal ease. High repetitions and progressive exercises work deeply into targeted muscle groups from top to toe. I know it’s working when I struggle to speak through the shakes – especially when Charlie asks me to hold those final repetitions for 10 second countdowns that feel more like eternity.

I’m particularly fond of the resistance band exercises, which add gentle tension to functional movements that make your muscles feel long and strong instead of short and tight, as they often do on some of my least favourite exercise machines. While the barre provides the perfect height and support for many of these moves, I picked up a few tricks I can use in my own at-home training. (Watch this space for a new video on my 10 favourite resistance band exercises, coming soon!)

Another challenge comes from the small weighted balls that Charlie asks us to balance in the backs of our knees. This demands absolute muscle control while I crunch the knee as close to my chest as possible, then push my heel towards the ceiling to strengthen my glute and hamstring. You can even “come up onto stiletto toes” to work the back of your standing leg. Of course, this is only a small segment of numerous consecutive leg exercises we must repeat on the other side. The series burns even more on weaker left, so I’m pleased when Charlie announces we’ll be ending the class with a short Shavasana.

When I roll to my final seated position, I feel like I’ve worked hard while keeping healthy stock in my energy stores. In fact, I’m far more awake than I was when I first arrived. And while I occasionally broke a sweat throughout the class, the focus is more on endurance than explosive (read: super-soaked) strength training, so a quick blast of deodorant and I’m fresh enough to get on with the rest of my day.

I’ll definitely make Barrecorre an early morning and lunchtime staple as it fits effortlessly into the working day. If you’re considering doing the same, you can try it at their London studios in Chelsea, Mayfair and Wimbledon.

“Now whip your legs 360 degrees and land on the mat.” I’m inverted several times in a hammock and I’m white-knuckling its silky red fabric because I can’t quite remember how I got here. Georgina the ultra-toned instructor has just somersaulted to the floor without flinching and she’s asking us to do the same. Now, the blood has rushed to my head from hanging upside down for several minutes, so I’m not in the best frame of mind to challenge her. I take a deep breath, close my eyes and kick with all my might.

When I open my eyes I see my standing reflection staring back. My feet have miraculously found the mat and I don’t have a single bruise to show for the process. Success! It is precisely these surprises that make Anti-Gravity Yoga different from other fitness classes. Not only is the hammock there to promote full-body strength by pulling and pushing against your weight – and to give you added range of motion to stretch out your limbs – but it’s also an invaluable resource for liberating your mind.

One minute I’m using the hip-height hammock as a skipping rope, calling both my heart and upper body into action. The next I’m tapping into my inner gymnast with aerial tricks and core-activating balances from a metre off the floor. “The mat will cushion the blow if you fall,” assures Georgina. I think she’s joking because I remember it being no more than an inch wide. Good thing I never have to put it to the test.

The class ends in a refreshing Shavasna with my full body gently cocooned within the soft-touch fabric. I leave standing noticeably taller with my spine and confidence having received a perspective-changing workout. It’s just the escape I’ve been looking for.

Give it a go

You can try Anti-Gravity Yoga at a limited range of Virgin Active health clubs, at official Anti-Gravity Yoga centres, at the London Dance Academy and more…

Love getting fit upside down? Tell me about your gravity-defying exercise experiences.

Group exercise is one of the best ways to get fit while having a great time. Well, as good a time as you can have in the gym. For me that equates to an ecstatic post-sweat high. For you it may merely mean lightening the weight of the guilt hanging over you after a particularly big meal or night on the vino.

But whatever your motivations for showing up to your favourite fitness class, we’ve all experienced the bad etiquette that can turn a good workout into an internal battle not to ‘accidentally’ deck your neighbour with a barbell or knock out your nemesis during shuttle runs.

In the spirit of harmonious fitness studios the world over, let us all pledge an oath never to…

1. Neglect the course of daily dental hygiene. Even if your spin class is at 7am, a brief liaison with your toothbrush will prevent your interval-induced gasps from setting your neighbour’s day off to a ghastly start. It’ll also spare you the humiliation of spotting their telling facial expressions in the mirror.

2. Assume the instructor would like to extend their workout by picking up your weights. They’re paid to help you make your fitness goals a reality. Thank them with a smile, handshake, word of gratitude or referral. Not with a tedious collection of dumbbells.

3. Dominate an unnecessarily sizeable share of the studio floorspace just because you got their first. Let’s support everyone on their journey to better fitness – it doesn’t have the be a ruthless battle for the best position in the mirror. And if you’re too busy checking your hair, you’re definitely not busy enough getting a workout.

4. Turn yoga class into an X-rated affair. There’s a time and a place for butt crack, and I can assure you the unfortunate person getting a face full of your barely-there thong during downward dog feels the same. Invest in a good pair of opaque leggings. Your dignity depends on it.

5. Channel your inner Sharapova in Body Pump – or any other weight class, for that matter. Yes we’re all there to get a body that rivals the tennis star’s dynamite curves, but upping your squat bar to 30kg is so much more impressive when you’re not shrieking the roof off.

5.5. This is especially frustrating when your shrieks are paired with terrible form! High quality, manageable improvements = better fitness, faster.