Holiday Eating

Having trouble deciding whether or not to eat that holiday cookie? The Foster Fitness blog has developed a handy flow chart to help you decide. Check it out here. Happy Holidays!

Holiday Dessert Tips

Yes, it is that time of year: holiday desserts tempt you at every social gathering. If you don't have the will-power to avoid your favorite pie, take some hints from this article in Women's Health magazine. Pumpkin pie, it turns out, is one of the best choices you can make, especially if you avoid some of the crust. Even that heavenly delicacy known as pecan pie offers some good news: the healthy fat in the pecans can help you feel full longer. Chocolate mousse pie can give you a calcium boost; skip the whipped topping to trim some calories. And, as always, be mindful of portion control. A half of a slice can be just as satisfying as a whole.

What Cardio Can Do for You

Experts agree that cardio is the king of exercise. Strength training and flexibility are important, but regular cardiovascular exercise - like indoor cycling - is crucial to your overall health. What kind of benefits does cardio provide? According to WebMD, it can reduce your risk of heart attack, improve your cholesterol and triglyceride levels, help you build muscle mass and may even reduce your risk of osteoporosis. And, we would add, it just plain old makes you feel good. Both The American College of Sports Medicine and the CDC recommend at least 30 minutes of activity on most days of the week. So come grab some cardio with us!

Don't Let the Halloween Candy Get You

With Halloween right around the corner, take a moment to make sure you have some healthy snacks on hand. Having options will help you make smarter food choices, so you'll be less likely to eat that Butterfinger or Snickers.

Here are the top five foods that FitMomTV suggests having on hand.
1. Fruit
2. Trail Mix
3. Water
4. Protein Bars
5. String cheese
We'd also add the following:
6. Raw veggies (celery, carrots) and hummus
7. Yogurt (unsweetened, nonfat) mixed with granola.
You can read the entire article here.

Make spinning part of your winter cross training

Attention runners! Guess what is the best cross-training activity for you to do off-season. We'll give you a hint: you can do it at 813 Oak Street in Winnetka. Yes, you guessed it: indoor cycling. As this article notes "Cycling is specific and uses your legs in a similar motion to running, so you know the fitness you get from biking will carry over well. Additionally, the way it works your muscles slightly differently will help protect against muscular imbalances and prevent injury." So come on in and ride with us. You may find you are better runner by spring.

Group Exercise Can Help You Lose Weight

Looking to get in shape and shed a few pounds? It turns out that a group class is the most effective way to go. Studies show a clear link between social support and exercise. Not only are you more likely to exercise, you are more likely to work at a higher intensity. As this article points out, being around people with similar goals increases your enthusiasm. So forget about that stationary bike in your basement and sign up for a class at Spynergy instead.

Thankful for the Modern Age

Which form of exercise looks like more fun?

Favorites!

Tell us your top 3 favorite songs. Share with us a healthy snack or meal idea. What is your favorite quote? Post your favorite restaurant, movie or book!! Clilck on one of these post opportunities to the right and share with us your thoughts.

Yes, We Sweat....a lot

Have you ever looked down on the floor at the end of class and been a little embarrassed by how much sweat dripped off you? Well, it turns out it is a badge of honor. Apparently, the fitter you are, the more you sweat, as this article in the New York Times points out. So don't be ashamed, just remember to wipe down your bike!

Why do I need to do the intervals? I don't like them.

Studies show that interval training is the best way to improve your overall fitness. The New York Times will explain why you shouldn't underestimate the value of interval training.
Click here to read more.

Looking Good

More Reasons To Exercise...It Makes Your Cells Younger

Here is a great article on the impact that exercise has on your aging cells. Click here to read more.

Schedule For The Week

Class schedule will be as usual this week. Check website for last minute subs!

Read about the fabulous prizes you can get at the CF Ride on Saturday May 8

More good news about Saturday's free ride, a fundraiser for the Cystic Fibrosis Foundation. Not only is this a chance for you to have a great ride for a good cause, but there are fabulous prizes too! There is a beautiful necklace from Neapolitan, three cool Johnnie O's shirts, and a fantastic basket of goodies from Schaeffer's. Don't miss out, you can still reserve your spot here.
See you Saturday May 8th, 4pm at Spynergy!

Free Ride on Saturday 5/8 at 4pm to raise awareness and money for Cystic Fibrosis.

For the past 3 years, Spynergy has been a proud sponsor of the Mighty Magner Team at the CF Great Strides Walk. Matthew and John Magner, sons of one of our riders have CF. We just learned of another Spynergy family who also have 2 children living with CF - the McLaughlin's and their Team Cole and Kate. Cystic Fibrosis is an inherited lung disease in which thick sticky mucus in the body clogs the organs, particularly the lungs and the pancreas, and it can lead to life threatening lung infections. To learn more about Cystic Fibrosis click here.

This year we are offering a FREE SPIN to raise awareness for Cystic Fibrosis and the upcoming walk. Please joins us on Saturday to support this great cause. Any donation amount is welcome!

If you want to learn more about each team click on the following:
Mighty Magner Team link
Team Cole and Kate link

Thanks for your support!

Welcome to the Spynergy Blog

Look at our new Blog! You can find everything from Spynergy playlists and links to articles on nutrition and exercise to restaurant recommendations and great places to shop. Let us know what you would like to see on the blog...and we will accomodate!