LEARNING HOW TO FACE OBSTACLES

LEARNING HOW TO FACE OBSTACLES

We often look for ways to remove obstacles from our lives, when we should be looking for a way to embrace and overcome those obstacles. As who really wants to ride a flat road with no tap backs? Gigi is not one for letting any obstacles get in her way, facing them head-on representing Hong Kong at the Spartan Team World Championships in Lake Tahoe. We couldn't be prouder of her, and we wanted to hear more about the metal and physical obstacles she braved in this challenge. read more
Posted 12/10/2018 0 Comments
KNOW YOUR RIDE

KNOW YOUR RIDE

You all know Ros as a master in the spin room but did you know he was also a competitive cyclist. Yes, one of those real road riders. We caught up with him to find out what's really happening when we are sweating it out in the Cave... read more
Posted 25/05/2018 0 Comments
AWAKEN THE WARRIOR IN YOU

AWAKEN THE WARRIOR IN YOU

We all have an inner warrior but sometimes external circumstances have a way to silence the voice of the warrior within. Find out what Gigi did to keep her warrior mind on track in the Spartan race and what you can you do daily to keep the warrior in you alight? read more
Posted 11/11/2017 0 Comments
CYCLING CORE

CYCLING CORE

You hear the instructors talk about it all the time but what is a strong core and how do I get it? Well first of all a strong core is not just beneficial in spin but also benefits a multitude of movements, stability, balance and coordination, helping alleviate back pain, and improving posture. Most people are surprised to hear, the core is not just the abs, but also includes the lower back, muscles around the spine, as well as the hips and up to the neck and shoulders. So how do we start working it, how do we improve and how do we understand what the instructor means by “tighten your abs”? Read on to find out more... read more
Posted 03/11/2017 0 Comments
THE SWEAT FACTOR

THE SWEAT FACTOR

What is it that makes some people sweat more than others? Am I not working hard enough? Can sweat define how good my workout was? Well let us break it down for you. How much you sweat doesn’t necessarily correlate with how intense your workout was or how many calories you burned. Read more to get the sweaty facts. read more
Posted 14/10/2017 0 Comments
STRETCH SERIES

STRETCH SERIES

The team at Motion Dynamics have recently been working with the XYZ Instructors to help further educate our Instructors, and in turn you, with stretches that will help improve your flexibility, increase blood and nutrient supply to muscles, thereby possibly reducing muscle soreness and assisting in correcting posture by lengthening tight muscles that pull areas of the body away from their intended position. READ ON FOR THE FIRST OF THE SERIES… read more
Posted 14/07/2017 0 Comments
ANGIE’S MASK MENU

ANGIE’S MASK MENU

Angie is one of Hong Kong’s leading models and an Instructor at XYZ, so she knows a thing or two about keeping her skin in tip top condition. read more
Posted 08/07/2017 0 Comments
GROW STRONGER WITH XYZ

GROW STRONGER WITH XYZ

To become stronger in anything, you need to start with a good foundation. Inside the Cave that means the right mindset and the right form. When you push yourself to master the choreography or hit the beat, sometimes good form goes out the window. The choreography is added to make you stronger and to push you, but like anything else, you have to get the basics right first. read more
Posted 24/03/2017 1 Comment
NO PAIN, NO GAIN?

NO PAIN, NO GAIN?

Better known as DOMS, delayed onset muscle soreness, is it a thing you should aim for or a thing to avoid? Here are a few myths about muscle soreness. read more
Posted 02/09/2016 0 Comments
The Exercise Tips You Should Stick To

The Exercise Tips You Should Stick To

Taking care of your body is part of the journey to being happy and successful. It has been proven that exercise eases stress, anxiety and depression. It can even decrease memory loss, improve self-esteem and prevent heart disease, so there really is no reason not to make it a priority. read more
Posted 09/07/2016 0 Comments
PUNCTUALITY

PUNCTUALITY

Why we only allow riders into “the cave” (that's the spin room), up to 4 minutes after class start time? read more
Posted 29/06/2016 0 Comments
GOOD WORKOUT

GOOD WORKOUT

Working out should be about building you up, not breaking you down. But how do you know if you’re putting in the right amount of effort? Here are five science backed ways to know you’re putting in the right kind of effort. read more
Posted 04/06/2016 0 Comments
Calling all exercise buddies

Calling all exercise buddies

Do you ever feel your motivation and commitment to working out declining? Maybe it’s time to enlist a buddy to help you keep your health and fitness goals on track. read more
Posted 14/02/2016 0 Comments
Love or Loveless

Love or Loveless

Want to know what makes an instructor fall in love with you and what can make them fall out of love with you? Find the secrets behind the scenes... read more
Posted 07/02/2016 0 Comments
Riding Fundamentals

Riding Fundamentals

Each time we step into The Cave and clip into the bike, we get the chance to make that ride our strongest, most powerful one yet. Seize that opportunity and create real progress in your riding ability by sticking to these core fundamentals. Soon you’ll be riding more efficiently, more effectively, and more rhythmically... read more
Posted 30/05/2015 0 Comments