FOOD2FUEL: YEG Community

Happy love month, Bikergang!

Hippocrates said, “Let food be thy medicine and medicine by thy food.” I'd incorporate spin into this quote; you, your team and 50 minutes on that bike acts as a necessary pick-me-up for when we’re dwindling down from the demands of our big and busy lives. But the best medicine? A combination of the two: spin and nutrition. Without food to keep our bodies and brains fueled, we’re missing out on the potential power that we could bring to those hovers and climbs. Every time I leave the studio, my body needs to refuel with some feel-good food. I’m notorious for forgetting to bring something to eat post-class, so if I’m not jetting home right away, I’m craving one of my favourite YEG food spots – kb&co!


Kristina, kb&co's owner, found inspiration for her space after reflecting on her own big and busy life of working, being a mom, and all other fun activities in between:
"On the days that work and life didn’t have me running around, I’d spend my time in the kitchen creating meals that were amazingly tasty and good for you as well. I would tell my husband over and over that I must get this into the mouths of others. I wanted others that are at the mercy of life’s demands to have food like this accessible on the fly. If others struggled with digestion issues, I swore this was the answer. If you wanted sustainable energy, this would give you that. I wanted to change the way we think about food as it doesn’t have to be boring. I wanted to inspire people to eat well themselves, and most importantly, make them feel well! And so, that’s where it all began. I believe my passion had met my purpose with kb&co."

From smoothies to salads to the healthiest version of a sloppy joe, my tastebuds light up every time I eat at the downtown community's plant based café. I'm an avocado aficionado, a serious lover of the creamy green filled with Vitamin B to increase mood and energy levels and Potassium to lower blood pressure and get rid of excess sodium. Naturally, my go-to pick is the Balsamic Berry Avocado Toast. My sweet tooth can't resist the display of superfood treats to indulge in, so it's guaranteed that I'm leaving with a Raw Cinnamon Roll or Trail Mix Cookie. It's absolutely satisfying to eat and know that the ingredients will keep me going, not take me down on a sugar-crash before spin!

Menu aside, what I really value about kb&co is that I can trust that what is going into my body is wholesome and nourishing, and that it's created by people who are excited to share their passion for health with others. I'm driven by people who create community with health in mind; at YEG Cycle, it's through spin, and with kb&co, it's through nutrition. Kristina connected three of our studio's pillars with her space at kb&co:

"Anytime I hear a guest at kb&co say, 'I feel so good after eating your food', I get goosebumps. I’m changing the way people feel. That’s incredible. For the betterment of the people. I love that."
"Man do we ever have it. You can feel it when you visit the store. We love what we do and we believe in what we do."
"This is a must! Being positive never ever hurts. We strongly believe that being positive brings on positive results. We’re all in this together."


A happy body is a healthy body, and a healthy body is a balanced body. You lead big lives, Bikergang, and YEG Cycle is always here for your dose of spin medicine, but remember the second component of the happy body equation: nutritional health. Regardless of where you fuel up, I'll meet you before (or afterwards) on the bike!

Big love.

Cold Weather & YOU!

The cold weather is still kicking around, and we're taking any steps we can to fight away sickness that takes us away from being at our best.
Our resident crew and registered nurse Grace is here to educate us on how to stay healthy off the bike, so that we can stay on the bike.

How does the cold weather affect your health?

Hello beautiful souls!  My name is Grace. I work as part of the crew at YEG Cycle, and also as a Registered Nurse who is passionate about helping change and bring about 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, so it's best to do it SAFELY!

Alright, let’s clip in!

During the winter months, more people tend to gather in warm indoor spaces like YEG Cycle. Contained areas make a perfect environment for bacteria and viruses to proliferate and spread. This constitutes to a rise in coughs, colds, and the dreaded flu! Some of the ways to reduce your chances of getting ill include but are not limited to…
    • This seems like a no-brainer. Protect yourself and others around you. Specifically small children and older adults.
  2. Washing your hands prior to any activity that involves your mouth, nose, and/or eyes.
    • Wash your hands with mild soap and water. Or, use an antibacterial antiseptic solution, hand sanitizer.
  3. When you sneeze, D.A.B.
    • Sneeze/Cough into the crook of your elbow and Destroy All Bacteria!
    • When you blow your nose, sneeze, and/or cough, the extra force gained allows the virus to travel several more meters by attaching to tiny air particles.
    • Cold and Flu viruses can also be spread through direct contact. Direct contact meaning, the virus resides on a surface, you touch it, and then give it direct entry into your body.
Scenario: You head into the studio and high five a fellow Bikergang member who just touched the door handle leaving the change room. Unfortunately, the handle they just touched has cold/flu viruses residing all over it. Not knowing this, you then touch your face (mouth/nose/eyes) with that same unclean hand. – Hello Cold/Flu #UnhappyBikergang
Without any hesitation, the winter months just seem to sap the moisture right out of our body. To combat against this, increase your water intake! Water is the elixir of life. As a Bikergang member this becomes a necessity for your rides. A well-hydrated body allows you to pump and dip to the beat of the music and sweat out toxins. It is ESSENTIAL for you Bikergang to replenish your body with a lot of water because of all the hard work you put in. It will drastically improve your chances of fighting illness and crushing whatever fitness goals you may have for yourself.

Another pro tip is to moisturize your skin regularly to lock in as much moisture as you can to prevent further drying of your skin. I suggest using a very versatile oil, like coconut. While cooking a delicious healthy veggie sauté, why not lather your skin & hair some coconut oil. You will glow & shine bright like the diamond you are.

Bask in your glow longer by heading outside and soaking in some vitamin D – sunshine! Vitamin D helps ensure strong bones and teeth. A strong frame makes for a fun, smiley, strong ride. At the very least, take a 25-30 minute walk daily. Maybe park farther away from the studio on sunnier days and walk over. Or, after your awesome ride at YEG Cycle, take a stroll with a fellow Bikergang talking about your favorite moments in class. You could also discuss with your primary Physician about Vitamin D supplementation. Just note that less sun exposure makes us S.A.D. (Seasonal Affective Disorder).

Last, but certainly not least, exercise! It is a great way to relieve stress, keep warm, and boost your mental/physical immunity. Why not join us and other Bikergang members today for a fun ride at YEG Cycle! We will be sure to get those endorphins circulating.

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. Sending lots of love & light to you all Bikergang. I hope to catch you around the studio, whether that is off or on the bike.


Grace, RN.

Grace's links for:
The Cold:

The Flu:
S.A.D. (Seasonal Affective Disorder):