The New Dietary Guidelines

The USDA just released new dietary guidelines to help Americans eat healthier. What do the guidelines suggest? Stuff you, our health-savvy customers, already know.

- Enjoy your food, but eat less.

- Avoid oversized portions.

- Make half your plate fruits and vegetables.

- Switch to fat-free or low-fat (1%) milk.

- Compare sodium in foods like soup, bread, and frozen meals – and choose the foods with

lower numbers.

- Drink water instead of sugary drinks.

That last point is true even when spinning. For most of us, a one hour exercise class might deplete our electrolytes a little bit, but not enough to warrant all the extra calories in Gatorade. A better choice for a recovery drink would be a smoothie made with lowfat or nonfat plain yogurt (for protein), a banana (for potassium) and some fresh berries (for flavor and maybe a little vitamin C kick).

Oh, and guess what? The USDA recommends regular exercise, like the kind you get at Spynergy. You can read more about the new guidelines here, and sign up for classes here. See you at the studio!

Video of the Week

Yes, you love U2, and maybe you even love Mick Jagger, but the true star of this video is Fergie. Mick looks like he doesn't know what hit him. This video is an instant classic, not to be missed.

NEW Spin/Strength Class Tuesdays 1:15

Starting this week, there will be 1:15 spin and strength class on Tuesdays with Sue! This class is perfect for people who want a quick all-over workout. It incorporates periods of light upper body weightlifting while you pedal. Brand new to spinning? It is a great class for beginners because the cycling is slightly less intense, and the weightlifting portion is totally optional. Bring your own weights (1-2 pounds max) or borrow a pair at the studio. This class will be offered every Tuesday afternoon until spring break....which is only 9 weeks away. So now is the time to start toning up those arms! Click here to sign up. See you at the studio!

Bonus Video of the Week

Go Bears! (And don't worry, Packers fans are still welcome at Spynergy. All are welcome, even those who cheer for the wrong team.)

Also check out the video John played this morning by clicking here (the tribute video with the Goo Goo Dolls soundtrack).

Cycle for Survival Fundraiser on Saturday!

Reminder: the Cycle for Survival fundraiser is this Saturday (tomorrow!) at 2PM. We are so thrilled that there has been so much interest in the cause! Click here to sign up now - there are still a few bikes open! It is a free sign up - no rides will be taken off your card. You can bring your donations to Spynergy the day of the ride. Checks can be made out to: Memorial Sloane Kettering Cancer Center. We will have donation forms for tax purposes. If you can't donate at the studio, donating online is very very easy and here are some options: 1) Go to Kristine Novelline's Cycle for Survival home page and donate to support the ride and team "Wheelin' for Heelin'" on February 5th: http://mskcc.convio.net/site/TR?pg=personal&fr_id=1422&px=1796832 2) Go to www.cycleforsurvival.org and click "Donate Now". People can enter a person or a team to support. You can support Kristen Novelline if you don't have a friend riding. If you or any of your friends or family are interested in creating a team to ride on February 5th at Equinox in downtown Chicago, you can also register easily on the website and people can donate to support YOUR team. It's a 4-hour ride, usually 4 people per bike in 1 hour riding shifts, and $500 minimum fundraising per bike. It feels like we've laid the groundwork to start a Spynergy team for next year's ride, at the very least! Where & When Spynergy Cycling Studio 813 Oak Street Winnetka, Illinois 60093 January 22, 2011 2:00pm-3:00pm www.spynergywinnetka.com

Video of the week

How lucky is this guy? Imagine going to a concert and getting called up onstage. Audience member Ross Viner got called up to sing with the one and only Sting. He certainly made the most of it. He even gave Sting a run for his money. Check it out.

Cycle for Survival Fundraiser on Saturday!

Memorial Sloan-Kettering's Cycle for Survival, an indoor team cycling fundraiser, raises crucial funds for research on rare cancers. Spynergy is hosting a donation ride on Januray 22nd at 2:00pm to raise awareness of Cycle for Survival. Any donation amount is welcome. Click on the link below to hear the story of Jennifer Goodman Finn who suffers from a rare form of cancer. Jennifer and her husband are good friends with Spynergy rider - Kristen Novelline. This short clip will not only inspire you to ride, but it will give you a clear understanding of what this effort is all about. http://mskcc.convio.net/site/PageServer?pagename=cfs_stories_jen Katie Seigenthaler, a Spynergy instructor, will lead the ride. Katie's daughter, Mary Catherine has been diagnosed with a rare form of cancer. This fund raiser is very close to her heart and ours. Click here to sign up now! It is a free sign up - no rides will be taken off your card. You can bring your donations to Spynergy the day of the ride. Checks can be made out to: Memorial Sloane Kettering Cancer Center. We will have donation forms for tax purposes. You can also donate on-line as well as learn more about Cycle for Survival at: www.cycleforsurvival.org. Where & When Spynergy Cycling Studio 813 Oak Street Winnetka, Illinois 60093 January 22, 2011 2:00pm-3:00pm

Video of the Week

If you haven't had a chance to see Pink's performance from last year's Grammy awards, you can check it out here.

What's new for 2011?

So what is new at Spynergy? First of all, we are making use of the big, lovely TV hanging over the instructor bike! Tory has become the video guru, often adding music videos to her playlists. On Sunday afternoons, we've got football on the TV during the 4PM class (without the sound, but it's not like you need sound to understand football, right?) or cycling videos when there is no game. So now you can no longer use the Bears game as an excuse to skip your workout, sorry!

What's more, we have the new spin/strength class. If you haven't tried it, you should check it out. It is a 45 minute cycling class that also incorporates segments of light weightlifting while you are in the saddle. Bring your own weights if you have them (one or two pounds, max); we also have some at the studio you can borrow. It's a great way to tone your arms. Believe it or not, bathing suit season will be here before you know it. Currently spin/strength is offered Monday and Wednesday mornings at 9:30 and Friday afternoon at 1:15. You can check out the full schedule and make a reservation by clicking here.

Other things you'd like to see at Spynergy? Let us know! Post a comment here or email us anytime at info@spynergywinnetka.com.

Video of the week

Now that Tory has gone all high-tech and started showing videos during her spin class (making the rest of us feel so last-decade) we've decided to add a video-of-the-week link on the blog. Sometimes it will be music videos, sometimes it will be just funny stuff we have come across. Our inaugural Video of the Week is the one of the baby rocking out to Florence and the Machine. I guarantee you, the next time you hear the song, you will think of this little cutie.

Top Songs of 2010

If you are a Spynergy regular, you know a great workout is all about the music. The annual countdown of the Billboard Top 100 is now out. Some of this year's songs made for great spinning, others did not. Spynergy playlist regulars Train, Black Eyed Peas, Owl City, Maroon 5, The Script and Katy Perry all made the list. Hopefully you heard some new stuff in your favorite class. You can check out the 2010 Billboard Hot 100 here. What were your favorite songs this year?

A Spynergy favorite, Train, in concert at Ravinia

Playlists

As promised, the playlist from this afternoon's 90 minute ride is posted here. Thanks to everyone who came to class, it was fun riding with you!

Happy New Year!

It is the time of year when all fitness facilities, including Spynergy, welcome what we call The Resolutionaries - people who have made exercise-related New Years Resolutions. If you are just incorporating exercise into your life, indoor cycling is a great place to start. It's low impact and you can easily modify the workout to meet your own needs. But best of all, Spynergy has a supportive atmosphere to welcome newcomers. You get the camaraderie of group exercise without the pressure of having to "keep up" with anyone else. One of the biggest keys to a successful fitness program is making a schedule and sticking to it. You can use our online sign-up system to plan out your week. Just click here. Spynergy is one New Year's resolution you can keep for the entire year.

For more ideas on how to make your New Years fitness resolutions last, check out this article from Men's Health on About.com.