Psycle London Sign Up Information

Hi Aiden,

What an inspiring year it's been! Firstly, I'd like to thank you. For your passion, your energy, and the part you've played in creating such a positive and motivating community. We are so grateful to have the privilege of coaching and connecting with more people each year as we watch our amazing community grow.

In 2019, we shared over 500,000 workouts together, welcomed a new studio, and launched our membership programme to help you get more value from your workouts. In 2020, we'll look to do even more. Psycle is about building a positive lifestyle so that you can be the happiest, healthiest version of yourself, and we remain totally committed to our passion for the transformative power of movement, community and connection. This year, we'll be expanding our programme to include classes and events that are designed to enhance your health, wellbeing and overall happiness.

As we move into the New Year, I encourage you to remain committed to your health so that you can bring the strongest version of yourself to the table, achieve everything you aspire to and live a life with passion. It all starts with your health, and we are honoured to be one of your partners in your journey.

Thank you for being a part of Psycle � we can't wait to workout with you in 2020!

Yours sincerely,
Rhian

Hi Aiden,

From new classes and events, to fresh kits and items at the Energy Kitchen, we�re taking 2020 to the next level! Here�s a snapshot of what�s to come.

NEW CLASSES

You asked, we delivered. We know that goals can be specific, so we�re getting targeted in 2020 and launching specialised upper and lower body classes designed for maximum sculpting and strengthening effects! With options in both Barre and Strength, these classes will allow you to focus on your goals to leave you feeling stronger than ever. New Strength classes hit the timetable on January 11th and our new Barre class goes live on January 18th. 

STRENGTH: UPPER BODY & ABS

A unique blend of resistance training, conditioning and core, specifically targeting your abs and upper body. This class focuses on isolating muscles of the arms, shoulders, chest and back for the ultimate upper body burn. Expect to increase upper body strength, tone, and challenge your core. 

STRENGTH: LOWER BODY & CORE 

A unique blend of resistance training, conditioning and abs, specifically targeting your core and lower body. This class focuses on isolating muscles of the legs, bum, abs and lower back for the ultimate lower body burn. This high-energy class will deliver more lean muscle mass and ultimate metabolic benefits. 

BARRE: ABS & ARMS 

The classic barre burn you love, but more specific. Abs & Arms targets your core, arms, back and shoulders to shape, strengthen and stabilise your upper body. Through a combination of dynamic core sequences and exercises designed to burn out your upper body, this class will define your abs, shape your back, sculpt your shoulders and create long, lean arms. You�ll use all of the classic barre props alongside heavier dumbbells to elevate your heart rate and help you get results.

NEW FUNCTIONAL FOODS AT THE ENERGY KITCHEN

We�re kind of in love with CBD. With benefits that include pain relief, anti-anxiety, anti-inflammatory and neuroprotective action, we can�t get enough of this herbal powerhouse which is why we can�t wait to bring it to the Energy Kitchen alongside our other adaptogenic lattes! Available in studios from January 13th, you can add it to your coffee, Aztec Latte or spruce up your smoothie. This year we�ll also be hero-ing functional foods & phytonutrients with seasonal specials, so stay tuned for the latest and greatest from your studio Energy Kitchen. 

We�re also excited to announce that we�re ditching single-use plastic water bottles for good, and the studios will now be offering Just Water bottles made from renewable resources, bio-plastic and paper sourced from sustainably-managed forests.

NEW GEAR: VARLEY X PSYCLE

We�ll have new co-branded Varley x Psycle kit coming in 2020, available across all studios! These gorgeous, buttery-soft workout pieces have us hooked and are great for any workout.

NEW MEMBERSHIP PERKS

StretchLAB � the London-based assisted-stretch studio � is our newest membership partner! Professional assisted stretching is one of the top wellness trends for 2020, and for good reason. It can help relieve pain, improve range of motion, posture, relaxation, decrease stress, and improve athletic performance. All members will now receive discounted services on all sessions from 2020. 

We�ve also created a special top up for our members looking to take part in our amazing transformation programme, The Energy Project. We�ve had incredible results and can�t wait to share this programme with you. Whether you�re looking to increase energy, improve digestion, conquer your mood and stress, or completely overhaul your physical body, The Energy Project�s personalised programmes will deliver the results you crave. 

EVENTS

In 2020, expect more special events and 360-immersion workshops. From transformational breath and chakra cleansing to myofascial release and meditation, we�re ramping up your wellness programme so you can start your decade off with a bang. Looking for something more physical? Psycle to Psycle and new bootcamp challenges will also be a core part of the schedule!

More sweat? You bet. Due to popular demand, we�ll be adding 90-minute Rides to the timetable every month across the studios. Kick off your year of 90s with Aanya at Westbourne Grove in January and Olive at Shoredtich in February. We�ll be releasing the schedule monthly so get ready to take your rides to the next level. 

There�s so much more to look forward to in 2020 and we can�t wait to share it with you!

See you in the studio,

Team Psycle

Hi Aiden,

Last week, we announced The 2020 Ready Sale and it was so popular, you almost broke the internet. The sale might be on until January 15th, but we're almost sold out! Get your discounts on credits and The Energy Project while you can. 

If you're a Psycle member, you can purchase a discounted top-up to convert your membership to The Energy Project. Visit the studio to purchase.  

RIDE 120 WITH WOLF

You read that right. Wolf is teaching our first-ever 120 minute Ride. In celebration of his recent milestone of 1000 classes taught, Wolf is combining his usual double 60 at Shoreditch into 120 minutes of challenges, inspiration and intention setting for the new decade ahead.

START YOUR YOGA JOURNEY

Ready to make 2020 the start of your yoga journey? Gemma will break down the essential yoga poses and give you the tools you need to step onto the mat with confidence. No experience necessary!

We can't wait to celebrate the end of 2019 with you! 

Team Psycle

Hi Aiden,

As 2019 comes to a close, we're reminded how grateful we are to be a part of such an incredible community. Thank you for showing up, inspiring us and making us who we are! 

While you've been gifting and getting ready for the festivities, our elves have been toiling away in the studio planning the best classes to take you into the new year! 

We've got a special 90-minute Boxing Day Ride with Danielle before she sets off on the journey of a lifetime and a New Year's Eve party like no other: 90 minutes of sweat, challenges, and New Year inspiration with Marion.

We can't wait to celebrate the end of 2019 with you! 

Team Psycle

Hi Aiden,

Our Feel Good February challenge is live! 

Whether you�ve been wanting to improve your sleep, increase your strength or boost your mood, we�re going to help you get there.

When you complete 10, 15 or 20 classes in the month of February, you�ll be entered for a chance to win a 3-month Psycle membership! Need a little inspo? We'll be posting new challenges throughout the week at @psyclelondon curated by our instructors!

How it works:

• Pick up a stamp card at any studio
• Commit to 10,15 or 20 classes
• Collect a stamp for each completed class
• Return your card by 29th February for a chance to win a 3-month Psycle membership

YOGA WORKSHOPS

Gemma will be hosting our first ever Chakra Cleansing Workshop. In this uplifting, energy-cleansing workshop, you'll learn where you have depleted or dominant energy as you explore the 7 energy points that relate to each chakra. Expect to leave feeling lighter, balanced and more confident.

Back by popular demand, Chris will guide you through tips and tricks to help you build strength in his Arm Balances & Inversions Workshop on Saturday, 15th February.

Our next Revival Live is also here on 16th February! Kate will guide you through a special dynamic flow accompanied by a live soundscape of voice, handpan, and beats by Max Milner and Kate herself.
 

See you in the studio! 

Team Psycle

Hi Aiden,

This February, we�re challenging you to feel your best.

Whether you�ve been wanting to improve your sleep, increase your strength or boost your mood, we�re going to help you get there.

When you complete 10, 15 or 20 classes in the month of February, you�ll be entered for a chance to win a 3-month Psycle membership!

How it works:

• Pick up a stamp card at any studio
• Commit to 10,15 or 20 classes
• Collect a stamp for each completed class
• Return your card by 29th February for a chance to win a 3-month Psycle membership

Membership prizes will be awarded based on the number of classes completed: 10 classes = PSYCLE10, 15 classes = PSYCLE15 and 20 classes = PSYCLE 20. Winners will be contacted by email on 6th March, 2020.
 

If you're looking for inspiration, we'll be posting new challenges throughout the week at @psyclelondon curated by our instructors!

Are you ready? Let's crush those goals!

Team Psycle

Hi Aiden,

It's a brand new week, which means we've got fresh classes live on the timetable. Throw it back with Kris's 80s Remixes Ride or join the #ATeam for a challenge like no other with Aanya's Ride90.  

YOGA & BARRE WORKSHOPS

New to barre? Break down the basics with our Head of Barre, Maria. Understand how we use the mind and body to strengthen your focus; working deeper into the muscles to tighten the physique, improve posture and clear the mind.

Jonelle and special guest Christine Vogler are also hosting a Detoxing Yin and Crystal Sound Bath workshop designed to resolve tension and anxiety. All spots are now full, but make sure to add yourself to the waitlist!

RIDE ACADEMY 2020

It's time! We're on the look-out for new Ride instructors. There are only 100 spaces available for the audition process and candidates will be selected on a first come, first served basis. Applications close 22nd January. Click below to find out more!

See you in the studio! 

Team Psycle

Hi Aiden,

Our New Year's sale is almost over!

It's your last chance to buy discounts on credits and The Energy Project before the sale ends on 15th January.

See you in 2020! 

Team Psycle

T&Cs: For The Energy Project, the first 25 people to purchase the programme will receive Vega tubs in their first consultation appointment.

Hi Aiden,

In case you missed it, we'll be launching our brand new Strength classes this week! We know that goals can be specific, so we�re getting targeted in 2020 with specialised upper and lower body classes designed for maximum sculpting and strengthening. Our new Abs & Arms and Lower Body & Core classes begin 11th January!

THE 2020 READY SALE

There's just over a week left until our sale ends! It's the last chance to grab amazing discounted credit packs and take advantage of the first-ever sale on our individually-tailored exercise and nutrition programme, The Energy Project. The sale ends 15th January!
 

YOGA & BARRE WORKSHOPS

Ready for something new in 2020? We have introductory yoga and meditation workshops, and a special barre workshop designed specifically for men on the schedule! Grab your spots before they fill up.
 

NEW CLASS TIMES

Our new 8:30am time slot is now live at Mortimer St.! We've also added new class times across all studios to help you fit your favourite classes in. Check your studio's timetable for our updated schedules.

See you in the studio! 

Team Psycle

Hi Aiden,

VALENTINE'S DAY RIDES

Valentine's Day rides that you'll fall head over heels for! Join Aanya for 45 minutes of fierce female favourites, feel all the love with Rita, or treat yourself to a special live DJ Ride with Sarah and Natalie. 

YOGA WORKSHOPS

Back by popular demand, Chris will guide you through tips and tricks to help you build strength in his Arm Balances & Inversions Workshop on Saturday, 15th February.

Our next Revival Live is also here on 16th February! Kate will guide you through a special dynamic flow accompanied by a live soundscape of voice, handpan, and beats by Max Milner and Kate herself.

MEET OUR NEW INSTRUCTORS!

See you in the studio! 

Team Psycle

Hi Aiden,

NEW BARRE CLASS

Say hello to our new barre class, Abs & Arms: the classic barre burn you love, but more specific. Expect targeted core, arm, back and shoulder work intended to tone and strengthen your upper body.

THEMED CLASSES

Wolf & Alvin are back with the first Vibe Ride of 2020 and Parker is ending the week with our House favourites at Clapham and Mortimer St. Grab your Psycle buddy and let's get this party started!
 

YOGA & BARRE WORKSHOPS

From introductory yoga and meditation workshops to a special Detox Revival Live, we're helping you set the stage for all the amazing things 2020 will bring.

Gents, heard about barre but never really sure where to begin? Rod is hosting a Boys at the Barre Workshop designed specifically for men! Discover how barre enhances your training, improves agility and builds strength in your quads and core.

See you in the studio! 

Team Psycle

It was great to see you at our new Westbourne studio!

With 4 studios across London featuring our unique Ride, Barre, Strength and Yoga classes, we've got you covered no matter where you are.

We can�t wait to see you again, so we've created exclusive offers for you to use at any of our studios:

• 3 classes for �55 (valid for 1 month)
• 5 classes for �85 (valid for 2 months)
• 10 classes for �155 (valid for 3 months)  

To redeem your offer, click on the link below and select the credit pack before processing to payment. You can redeem these offers until midnight on Friday, 21st February.

For information on our class schedules, instructors and studios, visit us at psyclelondon.com.

Hi Aiden,

THEMED RIDES

Get ready to push, sweat and party in Aanya's Florence + The Machine vs. Axwell ride! Grab a bike this Thursday at Westbourne or Friday at Mortimer St. 

YOGA WORKSHOPS

Join Chris for our S.O.S Workshop! Expect mobility work, trigger-point release and yin to help you alleviate tightness and pain. All spots are now full, but make sure to add yourself to the waitlist!

Gemma will also be hosting our first ever Chakra Cleansing Workshop. In this uplifting, energy-cleansing workshop, you'll learn where you have depleted or dominant energy as you explore the 7 energy points that relate to each chakra. Expect to leave feeling lighter, balanced and more confident.

See you in the studio! 

Team Psycle

With 4 studios across London and 4 different workouts, we've got you covered no matter where you are.

Get started with one of our amazing intro offers:

Universal Intro Offer 

Get 2 classes plus a buddy credit for �22. Try any of our 4 workouts and use your buddy credit to bring a friend along! 

360 Intro Offer

Try each of our 4 workouts (1 Ride, 1 Barre, 1 Strength, and 1 Yoga) for under �10 per class. You can Ride at any of our studios; however, Strength, Barre and Yoga are only offered at select locations. Visit psyclelondon.com for more information on class availability. 

Hi Aiden,

THEMED RIDES

Our resident country-music-loving gal is back with her Country Ride! Grab a bike and get down to some pumped-up Western beats at Mortimer St. & Clapham with Sarah!

OLIVE'S FIRST 90!

Up for a challenge? Join Olive for her first 90-minute Ride! It also happens to be the first Ride 90 of the year at Shoreditch. Ride, sweat and take on the challenge with us!

RIDE FOUNDATIONS

Introducing our first Ride Foundations class! This is a 60-minute class designed to give new and existing riders an in-depth understanding of the Ride experience. Learn the basics, perfect your bike set-up, break down the choreography and understand how resistance varies according to different tempos of music.

VIBE RIDE

That's right, the next Vibe Ride with Wolf & Alvin is here! Expect all the fun, challenges and choreography that you know and love from this iconic duo. Book a bike and join the crew for 60 minutes of feel-good energy!

YOGA WORKSHOPS

There's more to your core! Join Marion for her Core Blitz Workshop. She'll guide you through core-strengthening drills to fire up your abdominal muscles, detox the digestive system and boost your metabolism! 

See you in the studio! 

Team Psycle

Hi Aiden, 

Big news *just* in! We are so excited to share that we're able to begin reopening our studios from Saturday 25th July! 

This is the news we've all been waiting for; we are now just days away from being able to experience that Psycle energy together, in real life! See below for our opening timeline.

• Clapham and Westbourne (Ride-only) - Saturday 25th July
• Mortimer Street (Ride, Barre, Strength, Yoga) - Monday 27th July
• Shoreditch (Ride, Barre, Yoga) - Monday 3rd August

Fallen in love with our online workouts? Anyone new to the Psycle studios will be able to grab 3 classes for ?30. If you think our Instagram Live classes have been good, just wait until you experience the real deal!

Booking for Clapham, Westbourne and Mortimer Street will open at midday on Tuesday 14th July where you'll be able to book classes up to Tuesday 4th August! You can check out the opening timetable on our website from Monday 13th July.

While we cannot wait to get back in the studios, we want to assure you that health & safety is top priority. Head here to see the changes we will be making.

We're looking forward to seeing you soon! 

PSYCLE

Hi Aiden

What a week! Shout out to everyone who was sweating it out in the scorching heat. 

We have loads of exciting news for you this week - read on to find out more.
 

NEW STUDIO CLASSES

We're excited that our second Ride studio at Mortimer Street is now open! That means we have an additional 16 classes on the timetable, with more of your favourite instructors joining the Mortimer St crew. We also have two new Ride classes at Westbourne: Wednesday 10am with Mim and Friday 10am with Kevin. Head to our website to grab your bike - booking is now open until the 25th August.

More barre, more burn! Due to popular demand, our Heads of Barre, Rod and Maria, will be bringing more Signature Barre classes to the Mortimer St studio. Join Rod on Tuesdays at 5pm and Maria on Wednesdays at 5pm. These classes will fill up fast, so book now to ensure you don''t miss out!

We've also added a restorative Flow class with Gemma, our Head of Yoga, on Tuesdays at 6.45pm at Mortimer St. There's no better way to round off the day - so join us for this lovely relaxed session.

THEMED RIDE: ILLENIUM VS. SEVEN LIONS

Strap in for a Ride with Kris, as he takes us through an explosive session featuring track after track of two of the biggest and best producers and DJs in the world, Illenium and Seven Lions.

You can join these one-off classes this Wednesday 19th August at 6.30am (Mortimer St), Sunday 23rd August at 1pm (Westbourne) and Monday 24th August at 6.45pm (Mortimer St). These workouts promise to challenge your body and mind, and combined with an epic soundtrack, it's a workout you'll never forget.

90-MINUTE RIDE WITH OLLIE

Yes, 90 minutes! This Bank Holiday Monday, 31st August, you can join Ollie for an exhilarating Ride class that lasts a full hour and a half. Double the challenge of your regular Ride class, this truly transformative workout will leave you feeling physically and mentally stronger - and seriously sweaty. 

Booking for Ollie's Ride 90 is now open for advanced bookers. You can purchased extended booking credits here to book in. This will be Psycle's first 90-minute Ride in months. it's going to be big!

INSTAGRAM LIVE

We've still got a number of Instagram Live classes available for you this week, and plenty more saved on our Instagram TV for you to enjoy, too! Check out our Instagram grid each day for the following day''s workouts.

Have a great week!

PSYCLE

OUR TEAM

• There will be extensive staff training in progress to ensure hygiene standards and health and safety protocols are maintained at all times
• Employees will be told to self-isolate at home if they or someone they have been in contact with are showing symptoms or have tested positive for Covid-19
• Staff will be provided with appropriate PPE equipment in areas where social distancing is more difficult

ARRIVING AT THE STUDIO

• All customers and employees will have mandatory non-contact temperature checks upon arrival
• We will also require verbal confirmation that you or anyone you have been in contact with do not currently have symptoms of Covid-19
• Large acrylic screens will be installed at reception and in our Energy Kitchens to ensure minimal contact when you check in
• Updated tech will be also be used for check in to reduce queueing times
• Customers must not arrive more than 15 minutes and no fewer than 5 minutes before your class begins

OUR CLASSES

• We will be offering a reduced timetable to ease any possible congestion in our studios
• We will have reduced class occupancy for our launch with increased bike spacing for ride classes to help with social distancing
• We will operate a no contact policy at all times (so no high fives!)
• An increase in time between classes and more housekeeping staff will ensure our studios are thoroughly cleaned and hygienic - with extra attention paid to touchable surfaces, weights, props and bikes
• Shoes will be disinfected and rotated after each use and no same pair will be used in back to back classes

IN-STUDIO EXPERIENCE

• We will have an extensive supply of top-grade hygiene products, including sanitising wipes and solutions available inside and outside the studios
• Signage and floor markings in and outside of the studios will manage queues and help us all maintain social distancing
• We will be switching off the use of recirculated air in our studio so that only fresh air is used. All HVAC systems and filters will be upgraded and serviced ahead of opening
• The Energy Kitchen will be open for shake pre-orders only, and seating areas will be closed for the time being

ONLINE WORKOUTS

Hi Aiden,

We had so much fun working out with you at home last week! Let''s take it to the next level.

RAISE THE BARRE CHALLENGE

Working at home never looked so good. Challenge yourself to 5 barre classes in 1 week and discover the sculpting power of barre! You''ll find 5 new barre classes on our IGTV for this week''s challenge: Abs & Arms, Booty Blast, Legs & Core, Cardio Barre and Glide & Sculpt. Through a series of challenging combinations, our Barre classes strengthen the muscles in your legs, bum, arms and abs, engaging you in a controlled and powerful full-body workout that burns body fat and reduces stress.

Here''s what you''ll need:

• a mat 
• two weights: 2lb or 3lb hand weights, weighted balls, tins, water bottles, etc.
• one set of gliders, a towel for smooth surfaces or a piece of cardboard on carpet
• a yoga block or thick book

Are you ready to take the challenge? Let''s burn. Don''t forget to share your challenge pics with us on social! Tag @psyclelondon and use the hashtag #RaiseTheBarre.

NEW LIVE CLASSES

We''re adding 6 new workouts to our weekly live schedule and we''re introducing a brand new class called Cardio Barre on Saturdays at 10AM with Maria. It''s the barre burn you love, but even hotter! Intense interval training meets our signature barre burn in this 30-minute full-body workout designed to jumpstart your metabolism and increase overall endurance.

Check out this week''s timetable of live classes below and don''t forget to set those reminders. We''re doubling up this week with back-to-back Barre on Wednesdays at 5:30PM & 6:30PM, and Saturdays at 9AM & 10AM! We also have new faces joining our live crew! Get ready to sweat with Josh, Kate and Aaron.

Remember, if you can''t make a class, each workout will be available in Stories for 24 hours after class. You''ll also be able to access each workout on our IGTV at a later date so you can workout whenever works best for you!

SUPPER CLUB

Our next Supper Club is here on Wednesday night at 7:30PM! Join our Senior Ride Instructor, Olive, as she cooks up a simple and delicious Crab Linguine live from her kitchen. Grab your ingredients below and get ready to bring the heat! 

CRAB LINGUINE
serves 4

• 250g gluten-free linguine/fettuccine (or any gluten-free spaghetti you can find)
• 1 punnet cherry tomatoes
• 1 large bunch of fresh parsley (curly or regular)
• 1 lemon
• extra virgin olive oil
• 2 cloves garlic
• 1 large fresh red chilli
• 200 grams of white crab meat
• sea salt

FROM YOU, TO THE FRONTLINE

See you at @psyclelondon! 

PSYCLE

Hey Aiden,

Earlier this week we introduced you to #SPRINGSWEAT - our 4 week challenge made up of a combination of physical workouts, mindfulness and nutrition. Nutrition is a key part of the #SPRINGSWEAT challenge, so we wanted to arm you with some knowledge and guidance from our CEO, Nutritionist & Naturopath, Rhian Stephenson to help you personalise your goals. Remember, it''s only 4 weeks - and it''s a great way to see what some of the common foods or habits you have can be affecting your energy, mood and health, so we''re encouraging you to commit to 3 things that you think will enhance your nutrition regime and positively affect you during your challenge.  

SETTING YOUR NON-NEGOTIABLES

A great way to stay on track is to take the guesswork out of it by setting some fundamental guidelines that you commit to follow. We call these your non-negotiables, and they can range from broad to very specific - it's all about what you think will be impactful for you. We used 6 of our principles from The Energy Project, our transformation programme that combines nutrition, exercise and mindfulness. These principles are outlined below together with additional context as to why they are part of the programme. If these don't suit you then don't worry - it's important to find what works for you. For example, if you've wanted to try plant based eating you could commit to plant based dinners from Monday to Friday. Perhaps you're in the habit of skipping breakfast and you know it's affecting your concentration or mood - having a healthy, balanced breakfast could be one of your non-negotiables. Whether it's swapping refined grains to whole grains, reducing red meat, limiting dessert to weekends or improving the quality of your food - make it something specific that will make you feel good inside and out. If you like the sound of some of The Energy Project goals but think they''re a little too intense, we''ve given suggestions for some of them on how they can be modified. Once you've chosen - write them down, this is your commitment for 4 weeks!

AVOIDING GLUTEN

Gluten is a protein-starch compound that is found in wheat varieties and other grains. It can be difficult to digest, and can trigger inflammatory reactions in the digestive system. Being gluten sensitive (otherwise known as non-celiac gluten sensitivity) is very different from being allergic to it. Gluten allergy is called celiac disease, and it is a serious autoimmune condition which is diagnosed by blood test and biopsy. Gluten sensitivity on the other hand, is a lot more prevalent but medically less severe. Symptoms can include mental fogginess, an altered gut microbiome, headaches, bloating, IBS symptoms, malabsorption, fatigue, inability to lose weight and more. So although it can still seriously impact your health, it doesn't have the long term medical implications of celiac disease. An important thing to understand about food sensitivities is that they can be induced from constant exposure to the food itself, especially in its refined form. Grains themselves, in their natural, whole form, are generally consumed without problem by most of the world's population. Overloading on refined grain products, on the other hand, can cause issues. Excessive gluten consumption can impair digestion, hinder the absorption of nutrients and lead to inflammatory reactions. It can also prevent glucose from being properly absorbed and used as energy. Gluten overload is certainly something to avoid, but that doesn't mean grains should be cut out completely. It''s quite the opposite - they are rich in B vitamins, essential fibre, vitamin E, magnesium and a whole host of other minerals that the body needs. Furthermore, a reliance on bread and refined gluten products can often mean we're missing out on other essentials, especially vegetables. If you''ve suspected you don''t tolerate gluten well or have noticed that you''re overdoing it on breads and refined wheat/gluten products and your energy is poor, this is a great one for you to try. Make sure you stock up on whole grains that are naturally gluten free (rather than processed gluten free products) - like rice, buckwheat, quinoa, amaranth, millet, and oats.

Alternatives:

• Swap refined grains to whole grains only
• Avoid bread
• Swap your morning toast to morning porridge/overnight oats
• Aim to have gluten at only 1 meal per day

AVOIDING DAIRY

Dairy is one of the most common food sensitivities and much like gluten, can end up being over consumed in our modern diet out of convenience and contribute to a host of unpleasant symptoms. The dairy debate is largely based on calcium recommendations (calcium is essential; however, dairy is not an essential food for adults), but bone health is affected by a variety of factors and when it comes to calcium, our needs can be met without the inclusion of dairy. Lactose intolerance is prevalent in adults, and a growing number of individuals also experience sensitivity to whey and casein, the proteins found in milk, which are linked to inflammation. Dairy sensitivity can result in gas, bloating & other gut issues, sinus congestion, altered immunity, and exacerbation of IBS, eczema, acne and PMS, and more. If you''re not ready to completely avoid dairy for 4 weeks, goat''s milk dairy can be a great alternative. The casein in goat's milk (A2 casein) is not inflammatory, unlike the casein prevalent in most cow's milk (A1 casein). Goat's milk is also easier to digest, has high levels of medium-chain triglycerides (MCTs) which boost metabolism and brain function, and is a good source of vitamin A. If you suspect you''re overdoing dairy or suffer from some of the symptoms mentioned above, this is a great one for you to try. 

Alternatives:

• Swapping to goat''s milk products 
• Limiting sources of dairy - i.e. only choosing natural yoghurt but avoiding milk, cream, and cheeses 
• Cutting out any sweetened dairy, like flavoured yoghurts, milk chocolate, heavily sweetened/processed whey based protein bars, desserts

AVOIDING SNACKING

This has probably been the biggest challenge we have heard from the community since lockdown began. With the stress of COVID-19, lack of structure and working from home, a lot of us have been struggling with constant snacking. This can affect energy, digestion, focus, mood, and lead to overeating - especially if the reliance is on processed snack foods rather than nutritious whole foods. More importantly, this is a great time to focus on habit vs. need. We''re not saying that you should never snack, the important thing is to be mindful of why, when and how often you snack. Snacking out of boredom, stress, anxiety or habit is all too common and it gives the body the wrong message. It can also cause a lot of stress and self judgement if it''s something you feel is negatively impacting your health. If you are truly hungry, need a boost before exercising or to refuel afterwards, or have hours and hours until you''re able to eat a proper meal then go for it. You don''t need to let yourself get to the point of being ravenous, but equally it''s important not to force yourself to snack (especially if you find it difficult to stop!) or do it out of habit. Always aim to eat good quality meals that are rich in nutrients and fibre. Avoid snacking between breakfast and lunch and if you need something midway to dinner, then try to wait 4+ hours and keep the snack small. But like most topics in nutrition, it can be highly personal and there are, of course, exceptions to the rule. If you''re training hard and have little body fat reserves, you''ll need more food and want to ensure that you don''t break down muscle tissue. If you''re pregnant, or generally find it challenging to manage your energy, then it''s important you assess what your needs and habits are and ensure that you adapt to any underlying factor that could be influencing your appetite. If you''ve been eating out of pure habit, boredom, procrastination, or anxiety - this is a great one for you to try.

Alternatives:

• Swap sugary snacks for veggies & hummus
• Limit to 1 snack per day
• Limit snacks from Monday to Friday  

We don''t recommend this one if you''re pregnant, diabetic, or have any underlying medical condition that would make this too challenging.

REDUCING CAFFEINE

We love coffee, but like a lot of foods we love, coffee can have a dark side. Research can seem conflicting because coffee has some pretty beneficial compounds like polyphenols and other antioxidants. But it also has caffeine, and herein lies the problem. Excess caffeine is not so great - especially in times of extreme stress, which is why this hits our list of suggested items to limit during your challenge. The caffeine in coffee elevates stress hormones, which increases insulin and affects cortisol. Habituation to caffeine can over time, decrease insulin sensitivity which leads to impaired glucose response. A few other things that are less known - caffeine depletes magnesium (another essential for managing stress), calcium and potassium; it can also impair our ability to naturally synthesise serotonin (our happy hormone), and can lead to disrupted sleep, bowel function, energy levels, and promote anxiety and depression. Coffee also has a group of compounds called triterpenes, which in excess are linked to increased cholesterol and triglycerides. So, although a little coffee is fine - and even beneficial - overdoing it is something to be mindful of. If you''re relying on coffee and feel totally addicted, this is a great one for you to try.

Alternatives:

• Limit Monday to Friday, enjoy more freely on weekends. 

LIMITING ALCOHOL TO 2 TIMES PER WEEK

Poor sleep, dehydration, lack of concentration, mood swings, fatigue, anxiety... These are some of the effects of excess alcohol, and these are only the ones we can see and feel. There''s a whole host of underlying biochemistry that we don''t see, including a weakened immune system and increased risk of chronic illness. The BBC reported that 21% of people claim to be drinking more since the lockdown began, and with alcohol so clearly linked to anxiety and immunity, this can be a slippery slope. If you''ve upped your alcohol lately or find that you''re relying on alcohol most nights, this is a great one for you to try. 

Alternatives:

• No alternatives, just go for it!  

AVOIDING REFINED SUGAR

We don''t need to go over the negative impact of sugar, so instead let''s clarify what we''re talking about with this non-negotiable. Not all sugar is created equal, and eating an apple should by no means be synonymous with eating a bowl of ice cream. Yes fruit has naturally occurring sugar, but fruit also has some of the best profiles of vitamins, minerals, antioxidants, fibre and phytonutrients. And for this challenge, fruit is not the type of sugar we''re talking about. We''re talking about added and refined sugar - so think white sugar, brown sugar, sugary desserts, sweets, milk chocolate, added sugar in coffee, HFCS, etc. If you''ve been eating a lot of these products, feel like you ''need'' a sweet fix to get through the day, or want to improve your energy/mood/concentration then this is a great one for you to try. A little warning - if you've been overdoing it on sugar, expect to feel a little worse before you feel better. Sugar withdrawal can cause headaches, lethargy and mood swings - but staying hydrated and eating a balanced diet that includes whole grains and fruits really helps. These symptoms usually only last a few days so don't worry, it gets better. Exercise, yoga, and breathing exercises are all helpful in getting through the cravings.

Alternatives: 

• No alternatives, fruit is sweet enough and DELICIOUS!

To keep you inspired and motivated over the next 4 weeks, we''ll be bringing you brand new Supper Clubs, recipes and nutrition tips. If you haven''t yet created your challenge, head to our #SPRINGSWEAT Highlight at @psyclelondon and complete your #SpringSweat Commitment. Don''t forget to share your #SpringSweat progress by tagging us at @psyclelondon. We can''t wait to see your results!

PSYCLE

Hi Aiden

Last week we announced that Psycle At Home is launching on Thursday 17th September and we couldn''t be more excited!

Your new home studio will give you the opportunity to stay strong, inspired and connected - wherever you are, whenever you want. It will bring you the same Ride, Barre, Strength and Yoga classes you know and love - and with monthly class drops, curated class collections and personalised recommendations, you'll have all the flexibility and variety you need to achieve the results you really crave!

To celebrate the launch, we're giving away a whole year of Psycle At Home including a bike and all of the kit you need to make the most of your new home studio! One person will receive:

• 12-months of Psycle At Home with unlimited access to classes and events 
• A Stages stationary bike (the same quality as we have in our studios!)
• A Barre kit, including barre ball, resistance band and hand weights
• Dumbbells and a kettlebell for your Strength workouts
• A yoga mat, block and straps
• Psycle gear, including a water bottle, socks and a Psycle x lululemon piece of apparel

Click below to be in with a chance of winning this incredible Psycle At Home bundle (worth over ?2,500).

We'll also be offering something special to Psycle At Home 'First Movers' - those people who sign up first. Stay tuned for more info very soon...

PSYCLE

Hi Aiden

We've got new studio classes coming to the timetable and a Psycle At Home 30 day challenge. Who's joining us?

TONE IN 30

Challenge yourself this October and commit to our Psycle At Home Tone in 30 series. 

We believe that consistency and variety are key to achieving noticeable results. Our Tone in 30 series combines Barre, HIIT and core workouts with some of our most invigorating Yoga practices, to create a fun and challenging workout series that will tone and blast your whole body. Click below to learn more!

If you haven't joined us on Psycle At Home yet, click here to start your 14 day free trial now!

GET READY TO RIDE

From new studio classes being added to the timetable, to a 90-minute ride, it's going to be a big week!

Firstly, we couldn''t be more excited for our CEO, Rhian, to be back on the bike after her maternity leave!  You can catch her at Westbourne on Mondays (9.30am) and at Mortimer St. on Wednesdays (6.15pm) and Saturdays (11am). Mim is also taking a new class at Westbourne, 9am on Sundays. 

If that wasn't enough, our 90-minute Ride is back! Join Aanya at 11.30am on Saturday 10th October at Westbourne for this seriously sweaty and rewarding Ride.

THE HOME STRETCH 

To celebrate the launch of Psycle At Home we created a limited edition shake; The Home Stretch. Now, we're bringing The Energy Kitchen to you so you can make this at home as the perfect post-workout refuel. 

BLACK HISTORY MONTH

At Psycle, we are committed to using our platform to celebrate the Black community. This October - and beyond - we will honour, acknowledge, celebrate and educate ourselves about Britain's rich Black history. In the coming weeks we will be raising awareness of Black History Month by donating to charities supporting the Black community, sharing resources to help further the knowledge of our team and community and hosting live fundraising events. 

We would love for you to join us. Stay tuned as we'll be announcing more details on our Instagram @psyclelondon soon. 

Have a great week!

PSYCLE

Hi Aiden, 

We're excited to share all our Psycle news for this week. From exclusive live classes to a collaboration with HEROES, a charity co-founded by one of Psycle's very own team member, here's what we can enjoy together over the next seven days.

#SPRINGSWEAT CHALLENGE

We're now one week into the #SpringSweat challenge, Psycle's four-week challenge that combines small commitments - centred around our physical workouts, mindfulness and nutrition - to help boost our energy and health.

Perhaps you've already laid-out your goals, but if not, it's not too late to start! Head to the #SPRINGSWEAT highlight on Instagram, where our CEO, Rhian Stephenson, will talk you through the challenge and the positive changes you might like to make. As a nutritionist and naturopath, Rhian will also be sharing plenty of easy-to-navigate nutritional guidance on our grid, too.

We'd love you to share your progress by tagging us @psyclelondon, so we can be there to support you during your #SPRINGSWEAT challenge!

#MOVEFORHEROES

Many of you will know Bex, singer and OG member of our Front of House team at our Mortimer Street studio. Bex has been working on something truly inspirational over the last two months. Together with her brother, who is an NHS doctor, as well as several other founders, she has helped create HEROES - a new charity set up to support the welfare and wellbeing of NHS workers striving to keep us safe during the Covid-19 crisis. With more than ?1,000,000 raised to date, they are doing incredible work.

We are thrilled to be partnering with the charity for the launch of their #MoveForHEROES campaign. In recognition of the commitment NHS workers have shown recently - with many shifts increasing from 8-9 hours to 12 hours - we will be bringing you a really exciting line-up of classes over the Bank Holiday weekend, with a selection of workouts running for a full 60 minutes. Check out the classes below, and tag your workout #MoveForHEROES to help showcase and support the work that HEROES is doing. You can also read more about the charity's essential work and make donations right here.

• Friday 8th May, 12:30pm - 60-minute Barre with Rod
• Saturday 9th May, 4pm - 60-minute HIIT and Flow with Ryan and Alana
• Sunday 10th May, 12pm - 60-minute Ride with A.D

MORE NEWS FOR THIS WEEK

This week, Minnie will be joining our live crew and will be leading Thursday's Core Flow class at 12.30pm. This core-strengthening yoga class is a great abs-focused addition to your day.

You've sweated with him through our Strength workouts, now it's time to ride with him! That's right - Ollie will be joining the Instagram Live Ride team, and will be teaching this Tuesday's heart-pounding Ride class at 5.30pm!

BREATHWORK WITH JAMES DOWLER

Breathwork is back! Reset your brain and heal your body with a 45-minute Breathwork class. From 7pm on Friday 8 May, James will guide us through this restorative session that's been designed to lead us into the weekend feeling chilled and content!

CHAT & CHILL WITH RYAN AND KEVIN

Hang out with the hardcore creators of Strength by Psycle during this week's Chat & Chill. Whether you're looking for strength-specific tips, or just fancy hearing about the boys' daily routine, now's your chance to get to know the dedicated duo. See you Saturday at 3pm!

SUPPER CLUB 

Ride instructors Nat C. & Lemon are back in the kitchen this Wednesday at 7.30pm, whipping up a delicious one-pot feast for our Psycle Supper Club. A healthy and hearty flavour-packed Moroccan fish stew is on the menu, so grab your ingredients and get involved!

MOROCCAN FISH STEW (serves 2)

• Olive oil
• 1 large onion, thinly sliced
• 2 garlic cloves, crushed
• 3 tsp grated fresh ginger
• 1.5 tsp ground cumin
• 1 tsp cinnamon
• 1 tsp turmeric
• 1 cinnamon stick
• Pinch cayenne pepper
• 400g/1 can chopped plum tomatoes
• 250ml chicken stock (or fish or veg stock)
• 400g cod or firm white fish fillets, cut into chunks
• 400g/1 can chickpeas, rinsed and drained
• 2 tsp honey
• Salt and freshly ground black pepper
• Fresh coriander or parsley
• Flaked almonds, lightly toasted

Here's the full line-up of all the live classes you can enjoy this week:

See you at @psyclelondon!

Hi Aiden,

We''re excited to announce that our Strength Bootcamp is back, and coming to South London!

Run, jump, sweat and crawl through a 60 minute full-body workout, led by our Head of Strength, Ryan. Join us at 10am on Saturday 31st October at Clapham Common for the ultimate workout. 

Be quick, spaces are limited! 

THE DETAILS: 

Date: Saturday 31st October

Time: 10am

Location: Clapham Common, London 

Price: 1 credit

Click here to book! 

On the day, check in opens at 9.45am for an 10am start. 
Full details of the event including where to meet will be emailed to you in advance. Please be advised that due to limited spaces, a 72-hour cancellation policy will apply. 
 

Get ready to get sweaty, we'll see you there!

PSYCLE

Hi Aiden

We're excited to tell you about some improvements and upgrades we've made to your Psycle experience! We've updated our website and member dashboard so it's quicker, more personalised and easier to use.

Whether you're joining us in one of our four London studio or online, with Psycle At Home, we can't wait to hear what you think. 

So, what's new?

We're always keen to hear how we can improve your experience, so please drop us an email us at feedback@psyclelondon.com if you have any suggestions. 

PSYCLE

Dear Psycle

As the CEO of Psycle, it is my job to provide leadership for both the team and the community. In the 6 years since our inception, we have prided ourselves on being kind, inclusive and accepting - which we embody through our values. We care deeply about our team, our community, and above all we aim to create a positive, energizing place for people in London, regardless of background, size, shape, colour or ability. But what I have learned this week, through shocking events in the US, the awareness it has brought to racial injustice, and discussions with the black members of our team, is that this is not enough. In fact, it is far from it.

It''s not ok to just 'not be racist.' In the words of Dr. Martin Luther King, Jr.; "In the end, we will remember not the words of our enemies, but the silence of our friends.".

So today, I apologise to our team and our community that as a leader, I have not had the understanding to take meaningful action to address this issue up until now.

It's clear that we as a business, as a nation, and as members of one human race, must proactively work to fix systemic issues.

We have spent the last few days educating ourselves, reading, listening and speaking to our black team members about their lives, in Psycle and beyond. I am grateful to them for showing vulnerability and taking part in these challenging conversations and for opening the important dialogue that will help facilitate change. It's only a start, and we know we have a long way to go.

OUR FIRST COMMITMENTS

Earlier this week we pledged our unwavering commitment to conscious growth within our organisation. This starts from the inside. Starting now, our leadership team is committed to becoming educated on the issues and how they impact our community.

We are committed to having an internal and external culture of diversity and inclusion, and we've been working closely with our black team members on identifying the first steps.

As I write, we are creating a committee within Psycle who we will work with to further our efforts. With the help of this committee, we will build a strategy to increase understanding and positive action across our team. We will identify changes we can make to address these issues so that we can create a conscious and fair community.

We are reviewing our recruitment policy and seeking out representation of the black community. We are developing a fundraising strategy and will be supporting charities dedicated to supporting the Black Lives Matter movement, not just now - but throughout the year and beyond. And from Monday, we will be hosting a series of fundraising classes, which will be shared with you soon.

LISTEN, LEARN AND ENGAGE

We have also developed a resource page to help further the knowledge of our team and community, comprising websites, books, films and documentaries, UK charities and Instagram accounts. This page will be available and updated going forward, and we encourage you to use this as part of your own effort to learn.

This is not just a short-term response; it''s an ongoing commitment to do what it takes. Beyond this week, beyond the social media posts and the news, we must all continue to increase our awareness and understanding of racial privilege and injustice. We must not let this moment pass without committing to real change.

This is just the start. These are the first steps that are being taken. We are listening, we are learning, and we are committed to fight against racism and discrimination. I encourage you to do the same.

Sincerely,

Rhian Stephenson
CEO 

NEW ON-DEMAND WORKOUTS 

Workout with us anytime, anywhere, with our extensive selection of on-demand Ride, Barre, Strength and Yoga classes. We've just released over 20 brand new on-demand workouts and will be sharing more on Monday, so you can stay strong and connected, wherever you are. 

Click below to view our on-demand classes and make sure you're following us on Instagram @psyclelondon to keep up to date.

We'll see you online! 

PSYCLE

Hey Aiden,

The wait is over! We know that you've been missing the bike as much as we have, so we're unbelievably excited to announce that we''ll be back on the bike with you this Tuesday with LIVE Ride classes at @psyclelondon!

Our Master Instructors - Alana, Natalie, Kaya, and A.D. - will be kicking things off this week with 45-minutes of sweaty, heart-pounding, endorphin-boosting rides that you know and love! Whether you have a bike at home or not, get ready to jog, run, ride, and dance with us!

These classes will be on Instagram Live only, so don''t forget to set those reminders! Here''s your live Ride schedule for the week:

• Tuesday at 5:30PM with Alana
• Thursday at 4:30PM with Natalie 
• Saturday at 11:00AM with Kaya
• Sunday at 12:00PM with A.D.

NEW THIS WEEK

We have 2 new instructors joining our live crew! Get your burn on with our Barre instructor, Emily, and find your flow with our Yoga instructor, Charlotte, in our first live Flow 45 class this Sunday! This gradual, balanced practice is great for all levels.

From this week, Gemma''s Monday night Revival at 7:30PM is now 60 minutes! More sweat, more release.

CHAT & CHILL WITH ROD & MARIA

Our Heads of Barre are taking the live stage for this week''s Chat & Chill! Hangout, have a laugh, and get to know our iconic Barre duo. We''ll see you on Saturday at 3PM!

Are you ready? Here''s your full line-up of live classes for the week! 

SUPPER CLUB

Our next Supper Club is here on Wednesday night at 7:30PM! Join Olive & Marion as they cook up a quick and easy Socca with Kale, Fennel & Tahini.

If you''re working through your Mindful Eating practice with us, this colourful, delicious dish is a great recipe to try! Grab your ingredients below and we''ll see you there!
 

SOCCA WITH FENNEL, KALE & TAHINI

• 1/2 cup chickpea flour
• 1 can of chickpeas, drained
• 3 cloves of garlic
• 1 bunch cavolo nero (tuscan kale), stemmed & torn
• 1 bulb of fennel, thinly sliced crosswise
• 1/4 cup tahini
• 1 lemon
• 1 orange
• spices: za''atar, curry powder & chili powder (or any combination of your favourite mild, dry spices)
• extra virgin olive oil
• kosher salt

See you at @psyclelondon!

Hi Aiden

It's the start of a new month! We always find this the perfect time to give ourselves that extra motivational boost, or set a small goal or two for the coming weeks. Whether you're keen to up your strength game or relax in the kitchen, here's what we can enjoy together this week.

NEW INSTRUCTORS JOINING LIVE CLASSES

She's been getting creative in our supper clubs over the last few months, and now she's taking to the podium! Olive, one of Psycle's senior Ride instructors, is leading her first live Ride class this Tuesday at 5.30pm. Expect sweat dripping, towel whipping and heavy drops!

Meanwhile, Ahmed will be returning to Instagram Live with a Fit in 45 dumbbells class on Sunday at 3pm. This strength workout is designed to focus your mind and fire up your entire body with just one pair of dumbbells.

SUPPER CLUB

We're loving having the chance to wind down mid-week with our kitchen get-togethers! This Wednesday you can join supper club regular Nat C, along with first-timer, Aaron, in the kitchen. The Ride duo will be showing us how to make a savoury Japanese cabbage pancakes, also known as Okonomiyaki - delicious on its own, or with the toppings of your choice. Grab your ingredients and let's go!

JAPANESE CABBAGE PANCAKE (OKONOMIYAKI) 

For the pancakes:

• 1 small or medium green cabbage, shredded very finely 
• 1 bunch of spring onions, chopped
• 3 eggs 
• 2/3 cup gluten free flour 
• 100ml chicken or vegetable stock
• 1.5 tbsp Worcestershire sauce 
• Prawns (optional)

For the sauce:

• 1 tbsp agave or maple syrup
• 2 tsp tamari 
• 1 tbsp tahini
• 2 tsp white wine vinegar or apple cider vinegar 
• Chilli flakes (optional)

Thanks for joining us - we'll see you online @psyclelondon soon!

PSYCLE