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What to wear during treatment: Suggested clothing options are underwear, shorts, bra optional, bathing suit. Less clothing will maximize exposure. Remove all jewelry or metal piercings located below your neck.


What to expect: You should arrive 15 minutes prior to your appointment. Please visit our website to download and fill out the liability waiver on line to save time. You may also fill it out in the studio prior to your session.


Upon your arrival, you will be escorted to a changing room. A robe, thermal gloves and long thermal socks along with rubber slippers will be provided to you. You may also bring your own. Please keep in mind that socks have to go up to your knees. Then proceed to another room with the Cryo Therapy machine. You will walk into a chamber in your robe, socks and gloves, and disrobe to start. The session lasts 3 minutes. At the end of the session, you will be handed the robe and taken back to a changing room.



Spin Class


A typical class involves a single instructor at the front of the class who leads the participants through routines that are designed to simulate terrain and situations similar to riding a bike outdoors. Some of the movements and positions include hill climbs, sprints and interval training. A well-trained instructor uses music, motivation, visualization and enthusiastic coaching to lead students through a ride that best suits their fitness level and goals.


Participants are set goals based on their heart rate, which can be measured by hand or using a heart rate monitor and ride simulated variations in terrain by altering resistance and cadence. Some participants choose to maintain a moderate, aerobic intensity level, with a heart rate of between 50 and 85% of max while others drive their heart rates higher in intervals of anaerobic activity to levels of between 85 and 92%. Besides burning between 400-500 cal in 40 minutes, indoor cycling also strengthens the muscles of the abdominal core and lower body. It tones the quadriceps and hamstrings, along with working the back and hips.


If the exercise is not done correctly or the rider's position is bad, injuries can occur; problems with the lower back and knees are most common. To avoid injury and aid comfort it is important to make sure the bio-mechanical position of the rider is correct. Group cycling bikes have a wide range of adjustment, and it is essential to obtain the correct setup prior to riding. The seat position must be right for the participant's height. The height of the seat should be in level with the hip when the participant is standing next to the cycle. Horizontally, the seat should be set in order for the front of the knee to be directly in vertical line with the ball of the foot when the pedal is pointing forward. This results in a position where the knee is slightly bent at an angle between 25% and 35% when the leg is extended with the foot resting flat at the bottom of the pedal stroke. Handlebar height can be adjusted for comfort; less experienced riders may want to set them higher to ease lower back discomfort. A reasonable reference point is to set it in level with the seat. Please arrive earlier to adjust your cycles to your own body.



Box and Bike Class



Box & Bike is our 45 minute class that combines boxing and cycling , it's an adrenaline fuelled workout. Your 45-minute training experience involves 7 , two minute rounds, alternating between boxing on the box master and cycling on the realryder in intervals. Improve your fitness, boxing technique, body composition and general health, as well as enhance your confidence all in the one work out! You will burn up to 1000 calories in a 45 minute session and experience both an aerobic and anaerobic workout at the same time. The perfect combination for a complete body workout!


What will you need: