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WE, THE BIKERGANG: Chelsea

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Hey Bikergang!

If you’ve been frequenting YEG Cycle the last few months, there’s a good chance you’ve probably seen my smiling face around the studio. While I haven’t been part of the Bikergang for very long, it’s quickly grown to hold a huge place in my heart and has become my happy place!

My first class was nothing short of a disaster.  After having stalked YEG Cycle on social for many, many months, I finally booked into a class with some friends (shout out to Greg and Megan for their “Night at the Movies Team Teach!”). Earlier in the day, I had experienced my very first panic/anxiety attack at work, and that left me feeling all sorts of overwhelmed and discombobulated. I really wanted to cancel the class (after all, how easy is it to tell yourself you “can’t” do something when you haven’t even tried it? Too easy. We are so quick to sell ourselves short!). Thankfully, I didn’t cancel my ride. Sure, it was not ideal - I was off beat, I was confused when they did pumps and dips and OMG a hover? No thank you!, and my heart wasn’t really in it, but I knew after those 50 minutes that this was going to be something I didn’t just like, but I really loved and would eventually crave.  The energy in that room is just SO contagious, and as a self-proclaimed positivity junkie, I knew I’d need a daily dose of that in my life! 

I’ve been on my personal health and wellness journey for just over two years.  It's had it’s ups and downs, and during it I’ve really tested my strength and resilience through dealing with a shoulder injury that I have had upwards of 10 years. I’ve fought the battle of trying to heal the injury (an old soccer injury from my teens!) while being active and trying to become the best version of myself, all while not making the injury worse.  I started my journey doing an intense circuit style workout program that satisfied my need for high intensity exercise and routine, but I quickly realized my shoulder couldn’t handle it, and ended up quitting it after almost a year of doing it daily.  It was devastating to go from being incredibly active to being limited in my activity (I was told at first to only do low intensity steady state activities at the order of my physiotherapist and chiropractor), and though I tried many different forms of exercise, gyms, programs and classes, it wasn’t until I came to YEG that I was able to crush a 50 minute workout, be exhausted and dripping in sweat, and have the insane endorphin rush that came from it, without the class hurting my shoulder. I obviously couldn’t use the weights, but that was the only thing that I had to modify.  From that moment on, I was hooked. I did my 3 week intro offer, and then jumped right into 6 months unlimited and haven’t looked back!

Now, you’ll find me at one of the two studios almost daily.  In just over two months, I crushed my 50th class, and even upgraded to 2 pound weights where I can *almost* do the entire weight track. My arms and shoulder have never felt stronger! I’ve sought out classes at YYC Cycle when I was in Calgary for work for a few days. I drag myself out of bed for 6ams when I know I can’t make it after work due to other commitments, or 8ams on the weekend because it’s become my form of “church”.  I’ve grown so much as a person since my YEG Cycle journey started. I’ve learned to appreciate my body for what it is capable of in that moment and time, and really, really make strides in my self-love and body positivity progress when I rock a sports bra or crop top in every class. You have to love what you’ve got, right?! I started my journey for the sole purpose of losing weight, but I’ve learned that the most important thing you can get out of physical activity is a sense of happiness and enjoyment.  If you aren’t enjoying the process, you certainly aren’t going to stick with whatever program, or class you are part of.  You need to love it, to crave it, to want it.  I certainly feel that way about YEG and all of the good vibes radiating through the studio!

I started coming daily to get my sweat on and fuel that desire for an intense workout. Now I come to share laughs with the crew, to sweat out stressful days and leave in a better mood, to share a piece of my happiness with my friends and introduce them to spin, to constantly grow and challenge myself and my physical capabilities and become “stronger than yesterday”.  I know it’s cliché, but I truly believe that everything happens for a reason, and finding myself part of the Bikergang came at a time when I needed it the most.

Chelsea

Connect with me on Instagram!
(@its.healthy.chelsea)



info@yyc-cycle.com

TURN IT UP: Soundcloud X One Hit Wonders

Check out the schedule - this wild Motivator duo has you riding all summer! Hit play on Celine & Jasmyn's One Hit Wonder playlist to keep you going until their next team teach this Saturday, July 8.

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Time to Soak Up the Sun!

There is no better time than now, to reset and reenergize!

Hello beautiful souls! My name is Grace. I work as part of the team at YEG Cycle, and also as a Registered Nurse who is passionate about people, health, and life. I am hear to share topics related to health and wellness to ensure that you, yes, you Bikergang, are at your healthiest off the bike to ensure a great ride on the bike!

As a note, all topics mentioned in this post should be discussed further with your primary Physician before enacting any changes. Change is always something to embrace, best to do it SAFELY!

Let’s clip in!



Summer is arguably the best season of them all. The blazing sun sharing all of its light and energy with us; this is the season to care for your body just even more.

This starts with protecting your largest organ. You guessed it, your skin.

S U N S C R E E N – This is now your companion for the next couple of months. A healthy body is balanced inside and out. Protect your skin the same way you are protecting your heart, lungs, and brain. Aim for a broad-spectrum sunscreen that contains SPF of 30 or greater; it will protect against ultraviolet (UV) radiation. This is a priority! Exposure to UV radiation causes genetic mutation in the skin that disturbs the natural replication cycle of the skin, causing the skin cells, named melanocytes, to replicate rapidly. The results could be malignant tumors that can sometimes progress to skin cancer. After sweating it out on a fire ride at YEG Cycle Bikergang, be sure to reapply your sunscreen before sun exposure! Healthy skin is always in season.

Keep things R E L A X E D, especially when you are engaging in physical activity. Wear loose, light-colored exercise clothing to reflect the heat from the sun. Another option is to invest in a high tech material designed for exercising. Most exercising companies have a variety of options, so take the time to do some research and identify companies that work for your lifestyle and your budget!

A great sweat riding it out to at the studio can sometimes feel like a little dip in the pool. Water / Sweat tends to collect in areas on the body where skin-to-skin interaction is high - this causes friction between the two surfaces. This is commonly referred to as “C H A F F I N G”. Stress no more, Bikergang - I’ve got you! There are two methods to combat against this. The central theme of both is creating a barrier!
  1. Keep things cool and dry. Avoid wearing wet clothing items for too long, ex. YEG-workout gear. If you are not able to change between your spin doubles, use baby powder as a barrier to dry things up. The only warning with this is that the powder can clump and in of itself can become a chaffing promoter.
  2. Keep things lubricated. Repel moisture by using a lubricating barrier. Two of the best options are Vaseline, or my personal favorite, BodyGlide!
If none of these work and now you have really irritated skin, Aquaphor, or some ointment will do the trick. If the irritation intensifies –burning, painful, red, can’t walk or cycle without bursting into tears – be sure to head to your family Physician or Dermatologist. They may or may not provide you with a low dose topical steroid cream to help remedy the situation.

I don’t think I need to remind you of this next point. But just in case…. Keep on drinking the elixir of life, W A T E R. During the summer weather you deplete your water stores rather quickly. How? - You guessed it, through sweating. Between the invigorating classes at YEG Cycle to the blazing summer sun, you won’t be able to keep track. So Bikergang, keep your Swell topped up between your rides.

On that same note, keep in mind two pertinent details when trying to balance out your water stores:
  1. Replace your electrolytes: Sweating causes an electrolyte imbalance. Primarily, we lose salt. Where salt goes, water goes. If too much water leaves your body, you can become dehydrated. It is crucial to balance water and electrolytes to maintain a functional body for your rides and prevent heat exhaustion from occurring.
  2. Heat Exhaustion is exposure to high temperatures, coupled with high humidity and strenuous physical activity. In hot weather, the body cools itself by sweating. The evaporation of your sweat helps maintain a balance in your core body temperature. When hot weather and high humidity are paired with strenuous physical activity, the body is unable to efficiently cool itself. This results in your body overheating.
Signs and symptoms of heat exhaustion may include:
  • Heavy sweating
  • Increased thirst
  • Weak rapid pulse
  • Faintness
  • Headache
  • Fatigue
  • Nausea and/or vomiting
  • Pale or flushed face
If you think you are experiencing heat exhaustions, perform these activities:
  1. Stop all activities and rest
  2. Move to a cooler place
  3. Remove tight or heavy clothing
  4. Trade caffeine for cool water or sports drink (Gatorade, Powerade)
  5. Cool yourself by spraying or sponging yourself with cold water, or use a fan
Seek medical attention, calling 911, if your signs and symptoms worsen or do not improve within an hour!
  1. Fainting
  2. Confusion
  3. Seizures
  4. Fever of 40 degrees Celsius or greater.
It is important to take note of these symptoms so that what could merely be heat exhaustion does not escalate to a heat stroke, a life threatening condition.

I encourage you all to continue boosting your mental/physical immunity - let's get those endorphins circulating! Sending lots of love and light to you all Bikergang. I hope to catch you around the studio, whether that is off or on the bike.

Grace, RN.

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*If you have any questions, comments, topic ideas and/or concerns that you may want me to explore, send them in! I am more than happy to do so.



Grace's Links
Skin Cancer: 
http://www.skincancer.org/skin-cancer-information

Chaffing Products: 
https://www.bodyglide.com/shop/body/
https://www.aquaphorus.com

Heat Exhaustion:
http://www.mayoclinic.org/diseases-conditions/heat-exhaustion/basics/definition/con-20033366

info@yyc-cycle.com

WE, THE BIKERGANG: Lesley

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I was walking along Whyte Ave one afternoon and noticed the YEG Cycle spin studio. As I enjoy riding my road bike, I thought that I might like to spin. I checked out the website and registered for the Introductory 2 Week package.

I showed up a bit early for my first class and watched as others arrived. Oh my goodness, they are all so young... very young! I was blessed to have Greg as my motivator and he sensed that I was nervous. He showed me where to grab a towel, weights (who said anything about using weights!) and how to set up my bike. He smiled and said to have fun. After 50 minutes of spinning, I was drenched in sweat, but actually smiling. Greg said to keep coming back and to experience other motivators, as everyone is unique. Over the next two weeks, I met the lovely Robyn and the ever so hilarious Oliver.

I soon realized that by signing up for the 5:15 class I was forcing myself to leave work on time. Due to some staffing issues I had become a hostage to my job which was affecting all avenues of my health... mentally, physically and socially. The more classes I took, the better I felt. I was being greeted by my first name and a smile from those attending the front desk. It is difficult for some people to realize the power of "Hello", but believe me, for some people that might be the only conversation of their day.

I still found myself thinking of my age... I had to be 20-35 years older than most. Yikes! What am I doing here???

When I mentioned to co workers that I was spinning, I heard comments about their body size and how they would feel uncomfortable to try it out.  I quickly recognized that we all have crutches that hold us back from trying something. Whether it be size or age - HOW SILLY... WHO CARES! People are here to SPIN, not to judge anyone.

I am happy to say that I have done 60 classes and still looking forward to my next class.

Do I sometimes lose the beat - YES.
Do I use 2 lb weights - For sure.
Do I belong here - YOU BET!

Lesley

info@yyc-cycle.com

GIVE'R: Zoe's Animal Rescue Society

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Our GIVE'R charity is all about spreading love through wet kisses and furry hugs. Find out why the Bikergang is showing some sweaty support for them at the Friday night GIVE'R class!

What does Zoe’s Animal Rescue Society do?
Zoes takes in unwanted, stray, injured, sick dogs and cats and gets them any care that they need, including the very important spay and neuter! Once they are medically and behaviorally ready, we find them a FURever home. In the past, we have also rescued a pig, a goat, a chinchilla, and a guinea pig! All beings deserve kindness.
Another aspect of Zoe’s is our Helping Hands Program, where we help low income, isolated and/or marginalized individuals access vet care, food, and shelter so that they can keep their animals. We are strong believers in the well-documented therapeutic effect that animals have on people, and we stand behind the no-mamas-left-behind rule, meaning that if we take kittens or puppies, we will not leave the mom. Instead, she will be spayed and returned to her owner or taken into our care.
We also provide education in schools and communities to teach about the basic needs of animals and safety around animals.

What's the difference between adopting and fostering?
We take adoption seriously, and hope that it is a lifelong commitment for the new family. When you adopt, you are now responsible for that animal's needs and costs. Alternatively, when you foster with us, Zoe's is responsible for the animal and we provide you with support and all the supplies, including rides to the vet for your little one if necessary. We also cover all vet care. That being said, we stand by our motto that "Once a Zoe's animal, always a Zoe's animal" and are always willing to do what we can for the animal, even after adoption. 
To adopt from us may seem like quite the process, but we take this commitment quite seriously. You fill out an application on our website and if it is a good match you are contacted for a meet. Then, if you have animals, the animals meet. If all goes well, we call 3 references and then a volunteer will do a home check. We have a 3% return rate, so we feel like this process is worth it, but we understand if some people don't want to go through it. In such cases, we suggest places like the Humane Society where you can adopt off the floor and are still helping an animal in need.

Why adopt? We say adopt because it will change not only your life but theirs. It is so rewarding to see your adopted animal blossom and feel safe. Knowing that their fate would not have been the same without you fills your heart with a type of meaning and joy that I can't describe; you just have to experience it. 
 
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How does Zoe’s create PAW-sitive change?
The most rewarding experiences are seeing families take what we teach them and put it into action. That skinny dog you saw shivering in the cold is now the chubby, shiny dog, snoozing comfortably in his doghouse. That mama dog you fixed and brought home to her family after 8 weeks away is now raising her puppies so they can be safe and find homes, wagging her tail and getting head pats. The families who chose to breed and would never alter their animals are now coming to us, requesting that their same dog be altered. Families that once didn't acknowledge us, scared of what we were there to do, now come smiling to greet us as we have shown them kindness and respect. This all makes us feel like we are doing something right. All beings deserve kindness, and we believe that we are improving lives of animals and people simultaneously.

How can our community help if we're unable to foster or adopt an animal?
Help by being a responsible pet owner, and spread the word about the importance of spaying and neutering. Lobby our government to bring about harsher laws for animal abuse and neglect. Attend or share events of local rescues and animal welfare groups. Follow our Facebook page; we’d love you as a volunteer!

How does the YEG Cycle Bikergang support Zoe’s through a GIVE’R class?
We are so, so excited to be associated with such a generous benevolent organization such as YEG Cycle. The money that they raise for us will literally mean more animals lives saved! More families that get to stay together! More positive change in our community!

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Ride for Zoe's Animal Rescue Society at Whyte & 124th on Friday's at 6:40pm!

Zoe's Animal Rescue Society on social media:
http://www.zoesanimalrescue.org
https://www.facebook.com/Zoesanimalrescue/
https://www.instagram.com/zoesanimalrescue/





info@yyc-cycle.com

TURN IT UP: Soundcloud X YEG 124TH

The new studio is almost ready for you to ride in, Bikergang. While you're waiting, start rocking out to the sounds of our newest Motivators!

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Motivation by Motivators

From the OG's to our stellar new Mo's, here's what inspires them to ride with YOU!

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"My motivation comes from a variety of places. I think a large part of it, is me really just motivating myself on the bike, dealing with things that are going on in my life that I just need to work out. It also comes from the Bikergang. They motivate me to be the best that I can be up on the bike, because it is so important to me to let them know that their goals, intentions and dreams are 100% possible. Sometimes we get lucky and they share their stories, other times they are trying to work things out on their own. Either way, it motivates me knowing that I can help them to achieve anything they want."
Ruhee
@ruheekassam

"Motivation for me is a feeling and vibration that runs through my body. I get it from the Bikergang, my community and the people that surround me. It's addictive and contagious."
Kelli
@kellikinch11

"I find my motivation from the people I surround myself with. I am consistently striving to better myself and I am inspired by the amazing people I meet at YEG Cycle. They are all so passionate about what they do, and it motivates me to keep going and never give up on my goals!"
Alex 
@alexboisclair

"What motivates me is what I love, which is having the choice and the ability to live my dreams and make it a reality. I find motivation in the power of choice, we have the power everyday to change, grow and achieve. It starts with the power of choice and decision. I look at every day as a new day, the start of something new, a clean slate to create. It doesn’t what happened yesterday, last week, last year; live in the now! 
It’s up to the decisions we make and the choices we make that shapes us. One of my favourite sayings is; “the biggest risk you could take in life, is not taking one” - Denis Waitley
Don't let the fear of other opinions influence your decisions; see other people going out and crushing their goals and dreams is what puts a fire in my soul!"
Caleb Jansen
@cjjansen1 

"My MO-Motivation comes from a variety of different places. Firstly, it’s a blast being up there and knowing that a group of people around me are also having fun is the best. Secondly, feedback from the Bikergang has continually shaped me and what my class has become. Thirdly, Katrina - a fellow Mo & mentee - is someone who is still relatively young in her own journey as a Mo, but that hasn’t stopped her from having an enormous impact. Her creativity, desire to try new things, and constant encouragement has continually pushed me and driven me to try and keep up with the amazing things she does at the studio."
Nathan
@nmlehman

"We are lucky to be in the business of happiness - a business that has led many amazing people into my life! While the easy answer would be to say that every single person motivates me, what I have come to learn most recently is that each of these people that have walked into my life have taught me to find motivation in myself. My daily motivation comes from this space inside of me that is driven to show up as the best version of myself everyday. I don’t believe in the idea of depending on people to motivate and change you, I am a firm believer that every tool you will need to grow and evolve in this life is waiting inside of you, wanting to be tapped into. As every moment passes, as we walk different paths and roads, we meet different people who continue to inspire and unleash the next motivation that we are needing, but have yet to tap into." 
Oliver
@olly.gram

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"What motivates motivatordao? Well simply, it's me. I'm very hard on myself and always see setbacks as the greatest motivation. There are times when I feel out of sorts, have a long day at work or when something didn't go as planned. In those moments when I press cancel on my workout, I honestly feel like crap. Bouncing back by working out my frustrations and any trace of negativity at the gym or on the bike is the best way to recover and uncover that positive me that I may have lost momentarily. I don't always feel motivated but I am aware of that feeling and don't stay for too long. Comparing myself constantly to myself makes me strive for a better me." 
Dao
@motivatordao

"My motivation comes from accepting that I am not perfect; never will be. And this acceptance is facilitated by knowing that the sun brings new day; a new opportunity to grow.
There are some days where I lack self-love, self- control, emotional intelligence; this can easily bring me down, affecting how I treat myself and others. But I continue to be motivated to overcome those internal demons, and while I will fail along the way, tomorrow always presents another chance to try again." 
Yasmeen
@yaaasskween

"I find my motivation in growth. I am incredibly motivated when I am able to look back and see the progression of where I started, where I have come, and where I have left to go. I use this reflective motivation in everything I do: physically and mentally. I think that being able to recognize room to growth is so motivating!" 
Katarina
@katarinadreisbach
 
"Helping people is what motivates me! Everyone is on a different journey and we are all dealing with separate challenges. Being a part of the bikergang means banding together to create positive change! Whether we put a smile on each other's faces for one class, one day, or even a whole week, it all makes a difference! For me, motivation comes from spreading happiness!"
Erin M.
@ecn_mcisaac

"Regardless of whether it's the best of times or life is throwing inevitable obstacles my way, I commit to checking my busy mind and ego at the door. When I show up physically and clear myself mentally before heading into a ride, I am able to support for every single person who made a conscious effort to bring themselves here."
Stephanie
@stephgmendes

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"Where my motivation comes from is knowing that I have the ability to create a positive connection with everyone that walks through the door at the studio. YEG Cycle is a safe place for the Bikergang to not only sweat together, but share 50 incredible minutes in a room full of people from all different backgrounds. For me, the best part of this is that we are gifted with the platform to bring everyone together to help find positivity and strength on the days when they may need it most. I just want to positively impact someone’s day, and hope that they continue to spread that - it's a butterfly effect!"
Chelsea 
@cschelly

"I find my motivation in the feedback from both the Bikergang, and motivator and mentor Nathan. Every time I doubt myself, the Bikergang is there to lift me back up again and remind me why I do this. Nathan never ceases to inspire, amaze, and push me."
Katrina
@katienele

"Find that answer, chase that dream, live your life, with no regrets. The Bikergang. They are the reason I do what I do everyday. The reason why I push myself to be better. Knowing that in any second you could be the best part of someone's day. Spin has helped me through some of the most difficult times and knowing that I could be helping someone get through theirs is so powerful. Seeing the smiles on the Bikergang faces, whether it's from their favourite song, move or dumb thing I've said. Keeps me coming back for more!"
Natalie 
@nataliematt3

"I am definitely a GOAL-GETTER – setting goals for myself is my favorite form of motivation. Putting short and long-term goals as well as BHAG’s (big hairy audacious goals: a shoot for the stars kind of goal) into writing is what really drives me to get out there and GET AFTER IT, whether that’s in the studio or in my own personal life."
Lindsay
@lindsaycox_
 
"Motivation for me comes from change. The definition of insanity is, "Repeating the same action and expecting different results". If you don't like something, you can't sit back and expect it to change on its own. My motivation comes from people giving a shit and deciding to work for change. Ive seen so many changes in bikergang since I started, mentally, physically and emotionally. This drives me!"
Greg
@zookeepergreg
 
"What motivates me is: the end result to what I am working for and the feeling that I know will be waiting once it is complete."
Celine
@celinehargreaves

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LOCKER ROOM TALK: Caleb's 3 Ways to Get Physical

New month, new weather (no more snow!), new goals; the transition from grey skies to warmer months ahead can definitely be a motivator for summer season. If you’re striving to get back into the strongest physical version of yourself, the key is BALANCE. As someone who loves being on the bike all day every day, Caleb has three hot tips to balance out spin with other workouts so that your body is happy!



"Spin is a good start, but you can't burn yourself out with it... People give up on spin cold turkey because they only did spin."

Riding will get you toned, but there are so many other ingredients that go into the strong body recipe. I like to think of a healthy lifestyle like baking a cake (and lets make it gluten-free so I can eat it!). You can’t just add flour to a baking tray, put it in the oven and expect to a cake to bake. A list of ingredients, whether one more or five more, is needed; it’s different for every recipe, just like the ideal workout combo is different for every person and every lifestyle. My top three ingredients are resistance training, yoga and foam rolling; without them, I couldn't show up happy and healthy on that bike!

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RESISTANCE TRAINING 
 
THE COMMON QUESTION
"I'm riding, like, 6 days a week. I just don't know how to tone up."

You want to crush those 3 or 5lb weights for a full weight track? Cross train! Focus balancing out spin by complimenting it with resistance training; I wouldn’t be able to push and pull through spin or survive a weights track if I didn’t work on building strength beyond the walls of the spin room. I have been lucky enough to work with some amazing trainers in YEG: Chris Tse from Blitz; Phil Daly from FirstLine training; and Shara Vigneault from SVPT. They don’t just focus on lifting weights, but body form, and work on your weak areas to bring them back stronger then before! Whether it’s with a trainer at one of Edmonton's personal training studios, group classes, or at the gym, resistance training is my top pick to balance out with how many times I ride that bike.
 
GET BENDY: YOGA
THE COMMON QUESTION
"Yoga? Not for me. I'm not flexible."

Yoga is not just about being flexible, it’s about taking the moment to slow down, love your body and give it an added stretch! And most importantly, try it again! And invite me to go with you! It took me years to find a place I felt comfortable, instructors that I understand and understand my body. So give it another shot, ask questions and be open about anything and everything!

Yoga: it helps me stretch, loosen, and most importantly, breathe. Spin hits us with flashing lights and loud music, but with yoga, I can take time to reflect without my phone and without music; my mind is more at ease, causing my body not to not tense up. As someone who always has to be doing something, be around people, or be listening to music, I’ll fall asleep with headphones in most of the time. Yoga is the one hour where it’s just me, my breathe, my thoughts – nothing else. Pure bliss.
When I was first introduced to yoga, I was intimidated. I had know idea what to do with my breathe; even though I had to breathe just like they were telling us to, I ended up not breathing at all and got super light headed. But don’t fear the yoga mat – Experiment! It took me months to find the right class with the right style of yoga that works for me. Stereotypical OMMM yoga isn’t my calling, that’s just not who I am. I need something chill, with light music, light stretches and a few jokes. I’ve committed to Revive and Restore once a week with Dani Parks – she’s incredible. I could be here for hours listing why she is such an inspiring, person, friend, instructor and mom! Her classes are relaxing, as challenging as you make it; you have options of different variations if you want more or less intense of a stress, and wicked mellow jams (Chainsmokers remix got me hooked). 
Bree Guhle is another amazing instructor – she was the first person that got me into any sort of yoga/stretching routine that I was excited to do! Her classes allow me to not only stretch my body, but challenge my muscles and build strength in areas we ignore in the gym or during spin. I noticed right away doing yoga how tight my hip flexors and strangely enough my ankles were. Bree works with a large number of athletes, so she focuses on doing what’s best for your body, giving you alternative poses to adjust to what your body needs. I leave feeling sweaty, accomplished and energized, ready to hop on the bike for out next ride!

ROLL IT OUT!
A must have in anyone’s gym bag- or a tennis ball for a “softer” touch. I always carry a lacrosse ball with me. It’s the little things, something as simple as a lacrosse ball that’s in my bag. I’ll drive it under a knot on my body – it hurts like hell but releases built up tension. The secret to that final release? Essential oils. I use Saje products all the time to roll on sore muscles. Foam rolling is my necessary to-do thing before bed – I’ll focus more on the big muscle groups, legs, quads, calves and hips. They’re are what I use the most and are usually the tightest for me!

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My backpack holds my life - I could literally fit a small child (or Dao!) in it. I like to have as much stuff easily accessible. Here’s what’s in mine: 

Water Bottle
Saje Pain Release stick
Saje Muscle Melt body butter
Davines Hair moulding cream
Two sets of headphones
At least 3 snapback hats
2 Outfits ( usually to sweat in)
Halls
Advil
Loose Change
2 BioSteel Protein bar
2 packs of Skittles
Lacrosse Ball

What’s in your gym bag?




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TURN IT UP: Soundcloud X Caleb

"Lights flashing, music high, sweat dripping - the hustle on. This is what sends chills down my neck and through my spine! Music is the force that drives, pushes and speaks to us in so many different ways. There is nothing better then driving on a hot summer day, windows down, aviators on and your favourite song comes on the radio; you want to pump and dip on the steering wheel, drive your hand to crank up the volume, open your sunroof and grab your phone [when you're parked of course ;) ] to take an Instagram story of that moment! I think we’ve all been there! I’ll let you in on a little secret… I can sing along word-for-word to a lot of the songs that I play in class, but I can’t name the artist! My music style tends to change a lot. I love that feeling when sweat is pouring down your face and a song that you haven’t heard since 2005 comes on, magically driving you to make two turns up to the right! That is what I live for! I choose beats that I hope inspire, push and energize you during our 50 minute hustle. I love finding remixes of well-known songs, songs that aren’t extremely over-played, or just FUN, intense tunes with a catchy beat; basically anything that we can sing along to. I play pretty much everything (except country). Be warned, I’ll throw the odd Nickelback song in, as well as anything from the Top 40 and old school Taylor Swift remixes, to the Lion King and t.A.T.u. These tracks and your energy in class makes me want to jump off my bike, run around and high five each of you! I always love getting song requests and can find a remix of pretty much anything. Is there a song you want to ride to? Let’s make it happen. Chat with me around the studio or send me a message on Instagram! Let’s Ride!" Caleb @cjjansen1

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FOOD2FUEL: Mo' Style

Our motivators know what’s up when it comes to keeping their bodies healthy and ready for class. Meet the man who balances between the Monday & Thursday night bike, and his kitchen cooking up a storm!

Meet Steven.

Alright, let’s be honest. Who doesn’t love a man who can cook?! 

Luckily for me, my mom encouraged my kitchen creations from a young age. Now, I actually enjoy cooking and trying out all kinds of new dishes that fuel my family. I also have quite a few dietary restrictions, so knowing exactly what I am putting into my body - every ingredient - is crucial for daily success. Sometimes, I worry most people don’t realize that coming to a spin class (or lifting weights, going for a run, practicing yoga, etc.) is only going to get them so far. It’s great to get sweaty and I strive to be active almost every day. But it’s just as important, if not more so, to eat well and choose healthy foods to ensure you are getting adequate nutrients, fuel, and energy. It’s a definitely a balancing act!

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What's the most important meal of the day?
All meals are important (seriously, I really like food), but my MOST important meal is breakfast. My day starts off with eggs, gluten-free toast, a banana with peanut butter, and water. Then, coffee. If I don’t get in a proper meal in the morning, I am setting my body, brain, and mood up for failure. 

How do you fuel for what you body does with dietary restrictions?

My two biggest dietary restrictions are gluten and dairy. Neither allergy is new; I've had to become more creative about what I eat and how I cook for almost ten years. It's safe to say I eat ALOT of food. My body works hard, so without all 5 meals and a ton of water, my entire day can feel really off. My go-to proteins are chicken or turkey, and I always make sure to have some rice, sweet potatoes, and quinoa readily available. Our fridge is usually stuffed full of veggies, too.

The one craving that you can't kill is ... 
Chocolate. Given my dairy allergy, I shouldn't have it, but I still do. (Almost) everything in moderation, right?

Do you have a pre- or post- spin treat? 
These protein banana muffins from Nutritionist in the Kitch are definitely my favourite. They're easy to make and freeze well. I always make sure that we have some in the freezer so we can just toss a few into a bag and go. For this specific recipe, I use Vanilla Vega protein powder. 
http://www.nutritionistinthekitch.com/vegan-protein-banana-muffins/ 
If muffins aren’t your thing, I highly recommend checking out Christal’s Energy Ball book. It’s an ENTIRE book of energy balls – no oven required. I’ve made a few recipes so far and all of them have been awesome.
https://www.amazon.ca/Energy-Balls-Improve-Physical-Performance/

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How do you prepare the need to fuel for your day?
Our household is like every other household: we have a lot on the go at all times. Typically, my wife and I spend a few hours on Sundays grocery shopping and meal prepping. Unless I'm trying out a new dish, our grocery list looks similar week to week. I pre-make weekday lunches, snacks, and protein portions, and the same for suppers. It literally eliminates the dreaded thought after a long day of, "Great ... now what are we going to have for dinner?". Sure, sometimes we feel like last-minute tacos or going out for a bite, but having healthier options prepped suits us. Meal prepping once a week also makes the daily grind that much easier. 

Do you have any favourite food spots in the city?
LOVEPIZZA! If you haven’t been yet, go … NOW! They have one of the best gluten-free crusts in Edmonton. Come on, who doesn’t love pizza?!


Steven’s tips to fuel with success:
1.     PLAN! It really makes a huge difference. 
2.     Keep it fun! Follow the recipe ... or don't!
3.     Drink lots of water!  
RIDE WITH STEVEN
MONDAY 6:30pm
THURSDAY 7:45pm



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