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Cycle614

DEMI'S TIP OF THE WEEK-PUSH UPS


Here's a quick review of good push-up form on the bikes:

1. STANDARD PUSH-UP  (in position 1)-First, don't forget to keep those legs working and have your resistant set to 50% (unless instructed otherwise). Head up! Chest up! Chest goes down and elbows go out to the side. Focus on the body part we are working (which is the chest) and SQUEEZE!

2. STANDARD PUSH-UP (in position 3)-I suggest to my classes to have at least 60% resistance on the bike (preferably 70%). Head up! Chest Up! Bringing your chest over the handle bars, keeping your hips pushed back, get in position 3 and lower your chest, allowing your body weight on the handle bars, and push-up squeezing your chest. The goal here is to work the chest while staying balanced and in proper form. A common mistake is not having your hips back enough.

3. TRICEP PUSH-UP (in position1)-Bike set at 50% resistance and just about the same thing here. Head up! Chest up! Except, elbows come in, toward your body and as you lower your chest you push up through your triceps and SQUEEZE! Our goal is to isolate the triceps so when you push up don't forget to squeeze your triceps to increase the burn!


If you have any questions, as always, I'm here to help! Or, you can ask any of our awesome instructors!
Here's to a very Happy and HEALTHY New Year! Thank you for being such a great Fitness Community!

Warmly,

Demi

Cycle614

DEMI'S TIP OF THE WEEK-TAMING THAT INNER-CRITIC

So, I've got a question for you: When you aggressively try to make a lifestyle change, is there something inside of you that wants to rebel? With the New Year coming up, I laugh as I write this because my answer is Yes! Every. Single. Time. 

I decided to dig a little deeper because I certainly knew I wasn't alone in my rebellion and searched the internet. What I found was this-we all have this "harshness, this inner-critic, this contempt for whatever problem is at hand, and at ourselves for having this issue in the first place." (Bah)

I try to be in tune spiritually and believe that life gives us signs. Those signs can help us evolve into better human beings. So, I'd like to share something with you that I hope helps you grow and betters your life.

In the past two months, I've had two of my instructors come to me separately to have a conversation with me about how sick they are of feeling guilted during the holidays by society."I want to move away from the guilt that the holidays bring regarding food, and exercise."Cycle614 is more than that and we need to convey that to our community." "We are about self-love." "We are about more than just losing weight. We are better than that! "Guilting is all over social media." "Why shouldn't I feel okay to indulge in dessert during the holidays?! "We give that guilt to each other and we give that guilt to ourselves." "And for what?...What good does it do?" 

Ironically, that same day, I read an article in the Huffington Post (Sign number 3) in which the author was writing a note to her daughter. She wrote, "Eat your dessert every day. Everyday, have a treat. Not as a reward, but as a privilege. It is an honor to taste, to enjoy, to salivate and dance with sweetness. Don't deny yourself  this privilege. You have a mouth, you have taste buds-use them.

This article is quite beautiful but here's the reality. I am not a girl who can "dance with sweetness." I am the girl who "leaves the dance only to go to the after hour party to dance some more." Are you feeling me?I'm also in the business of fitness, people. I have been a personal trainer for many, many years. People would come to me to transform their bodies and would judge mine. Trust me, if I ate dessert every day it would not be pretty. During the holidays, my goals for my clients and for myself was to stay "in control" and not "over indulge." I do not believe guilt endures I believe consistency and hard work pays off.  I've seen the struggle of the holidays and I feel the struggle. There are a lot of holiday parties! My goals for my clients was always to "maintain their current weight" (i.e. not put on any lbs.) and not miss a workout. It was (and is) my job to motivate and teach by example.

After digesting (no pun intended-haha) all these signs literally thrown at me, I had a realization. I needed to hear and read these words to see the message that I am supposed to learn. I realized that I need to lighten up.  I need to give myself a break from guilt. (There is and always has been so much in the fitness industry). I am not the leanest I have ever been and I'm so fricken hard on myself. This lesson has taught me that I have this inner-critic inside of me who pushes guilt. Not the kind of bully that will guilt you but a destructive inner bully who will guilt me. She makes me feel bad. She blocks me from becoming better. She blocks me from aggressively trying to make lifestyle changes. Well, forget that! It is time for me to get out of my own way!

So, here's what I've decided to do. This year, I am giving myself an amazing present. I am going to tame that beastly inner critic and practice more self-love. I have given that dang bully center stage too many times. I want to aggressively make a lifestyle change that revokes her power "repeatedly, consistently, and respectfully" to better myself. My ultimate goal will be to eliminate those toxic feelings of guilt and negative energy from my life. I want to create a space for myself that is nurturing growth and a life I love that lets love radiate. 

Happy Holidays and Happy Festivus friends! I am again, so very grateful for each and every one of you and wish you a wonderful week! Together, may we tame our inner-critic and radiate peace and love!

Warmly, 

Demi




Cycle614

DEMI'S TIP OF THE WEEK-IT'S ALL ABOUT ATTITUDE

My middle son, Patrick, is trying a new sport this season-wrestling. Before Patrick left this morning, I said to him, "Patrick, have courage! You've got this!" You see, over the summer, Patrick broke his leg sliding into third base. It was ugly and quite awful as this poor kid broke his tibia, fibula, and ankle. The child lived in a full cast for most of the summer. Needless to say, he was unable to play any sports for the rest of the summer and this past fall. Here's the thing-Patrick kept a positive attitude the entire time and that deserves  respect.

You see, I believe happiness is a choice. We can choose to be positive people no matter what our circumstances are (it may take a little practice but we can change!). Changing our attitudes can change our lives. If we can change our thought pattern, we can evolve into better, more positive people.

Our attitude effects every aspect of our lives. Here are three things that can help you develop a positive attitude to get your fitness on at Cycle614:

1. Be patient with yourself. The hardest part is sometimes just showing up. Book your bikes for the week and stick to it. "Fail to plan. Plan to Fail." Once you show up, do the best you can for that day. We all have off days. All of us. The super good news is that there are a lot of good people around the studio to cheer you on!

2. Bring a friend. It is so much fun to ride with a friend!  Whether it's your husband, sister, brother, or bestie, you are in it together experiencing life and bettering yourselves. You will walk out of Cycle614 feeling accomplished no matter what. 

3. Once you get on the bike, start with a positive outlook. Quiet that negative voice in your head. Tell yourself, "I am doing everything in my power today to be the best version of me!"

As always, dear Fitness Community, kindly let me know if you have any questions or concerns. In the meantime, "Have courage! You've got this!"

Warmly,

Demi



Cycle614

DEMI'S TIP OF THE WEEK-LET'S TAKE CARE OF ONE ANOTHER

Baby, it's cold outside and at Cycle614, we believe that your greatness is not what you have it's what you give. We also believe that we have the BEST Fitness Community in town and we believe in taking care of one another.

Starting this week, Cycle614 will be having our second annual blanket drive for the Homeless Family Foundation. If you bring in a blanket or a donation of $15, we will thank you by putting a free ride in your account (limit-one free ride per, person). Please make sure your blanket is not only super cozy but adult size and NEW! (No baby blankets, please.) The Cycle614 team will deliver all the blankets and/or donations to the shelter at the beginning of the year. It's a WIN-WIN for all!

One other small thing I like to encourage my friends and family to do (no matter what time of year) is to carry around new, warm socks in their cars. If you are uncomfortable giving cash to the person on the side of the road holding a cardboard sign, hand them a clean pair of warm, dry, socks. That small gesture goes a long way.

Thank you in advance for giving! Cycle614 is about more than being a fitness studio. We are about community. We are about taking care of each other and we are blessed to be surrounded by the best people in town! (You really are!)

Warmest wishes for a wonderful and healthy week!

Demi




Cycle614

DEMI'S TIP OF THE WEEK-KEEP THAT FIRE BURNING

I noticed several of you having to duck out of class early this weekend because you were wiped out from the holiday. Tis the season. We are Busy! Busy! Busy! Our health sometimes falls to the wayside because we don't get enough sleep, we drink too much and we eat too much crap. When we do that, our workouts reflect it. The other thing we don't do, is we don't take time for ourselves. Good for you for trying! Good for you to take time for yourselves! I'm proud of you! We've all had to, at one point or another, had to leave early and take a breather because we just didn't have it in us that day.

I've had many, many questions on what to eat before and after your rides. Let me say this: There is no magical formula. You will have to figure out what's right for you. But this is where I want you to start (especially if you want to rev up your metabolism):

Imagine for a second a wood burning fire place. (Come on. Humor me. I'm not going to bore you too long. haha) What do you need to keep the fire burning? More wood. Right? If you put too much wood on at once, the fire goes out. If you put no wood on at all, the fire goes out. However, if you add just the right amount of wood all through the day, the fire continues to burn, burn, burn. This is an example of how your metabolism works. 

BEFORE MY MORNING RIDE

I try to eat good, clean fuel about an hour before my ride-I eat a bowl of oatmeal with organic blueberries. I additionally try to throw in some egg whites. (I do not eat before my 5:30 a.m. class. I do, however, eat immediately after) The last thing I want to do is feel like I overate before I get clipped in. Ideally, however, you do want to rev up your metabolism before your ride (hence Breakfast, or breaking the fast). If you can, try to eat an apple before that early morning ride. Listen to your body.

BEFORE MY EVENING RIDE:

I eat a snack-handful of almonds with some Greek Yogurt about an hour before my ride. Easy. Peasy.

AFTER MY EVENING RIDE

-Grilled, skinless, chicken breast, sweet potato, and a green vegetable *This meal is super rich in nutrients, protein and carbs which will help with muscle recovery. I eat as soon as I can after my ride to replenish any nutrients lost to look and feel my best.

You have additionally ask me if I use supplements. I supplement with protein shakes and Advocare Spark (Love the stuff! Let me know if you need me to get you some!) 

It may take you some time to figure out what the right food combo and timing is right for you. It is important that you listen to your body. As always, let me know if you should have any questions or concerns. In the meantime, I hope that you have a very happy and healthy week!

Warmly,
Demi














Cycle614

DEMI'S TIP OF THE WEEK-THANK YOU


So, this week, one of our clients, Hope (who is such a wonderful soul), inspired me to write this post. Hope handed me a blank note and  said, "I am doing 30 days OF GRATEFULNESS CHALLENGE and writing a hand-written thank you note is number one on the list." Her idea was to pass that challenge on to me. I thought, who better to write a note of gratitude to but to YOU-OUR CYCLE614 COMMUNITY. 

Dear Cycle614 Community,

Just over a year ago I was going through a very hard time in life. Not your everyday kind of hard stuff...really, really heavy hard stuff.  I believe that we all have "our turn" for the sucky things in life to happen to us and it was my turn to endure the pain. I tried to take my time everyday to be grateful for the people and things I had in my life but what I really needed was something really really good to happen. I prayed for it everyday because I really really needed it. 

Lucky for me, I had people in my life who loved me. These amazing people believed in me so much that I started to believe in myself again too. They literally made me see the sun through the clouds. They had my back with no hidden agenda and only wanted the best for me. Forever I will be grateful and forever I will pay forward for what these people did for me. 

My dear friend, Mark, was one of these people. We started planning Cycle614 during this difficult time. As I remember, we sat down in one of our first meetings together and we said that we wanted to open a studio where people felt like they belonged. (A sort of Cheers of studios, if you will-By the way, young people, Cheers was a great show from the 80s/90's "Where Everyone Knew Your Name."). Our studio would be about more than just a great workout. Our studio would be more than just the first indoor cycling studio in Columbus. We would be special. Our idea was to create a community to bring like-minded people together. We wanted the novice and the elite athlete to be challenged yet ride as one -"ride as a tribe."Our theory was that we all have the common purpose of bettering ourselves. We are all in it together. Our studio would have a non-pretentious vibe. Everyone would be welcomed with open arms. Our studio  would be about creating a place where people left feeling better about themselves and ultimately putting more goodness into our world. This was our goal.

I want to give you all a sincere THANK YOU. You helped make that really, really good thing happen for me-Cycle614.  YOU are what makes Cycle614 so special! You sincerely bring joy to my life every single day by bringing your good vibes with you. You make me laugh. You inspire me to be better. Your good energy is contagious. We sweat together and we grow together.  Thank you Mark. Thank you Team. Thank you Community.

May you all have a wonderful Thanksgiving filled with much love, laughter and happiness! Like Hope, I now challenge you to write a heartfelt thank you to someone. We can all do one little thing a day to make this world a better place. HAPPIEST OF WEEK'S TO YOU ALL!


LET'S GO BUCKS!

Warmly,

Demi

Cycle614

DEMI'S TIP OF THE WEEK-ENDING YOUR YEAR STRONG

You'll hear me say it in class, "It's not how we start. It's how we finish!" Well, let's take the bike to real life approach with the end of the year approaching and let's all, as a Fitness Community, FINISH STRONG!

First, let me start off by saying...I'm Greek. Greeks LOVE to eat and we LOVE to drink. It's part of our culture and it is so fun to gather around a table with good people, good food and a good bottle (or 2 or 3 haha). And then there's the holidays...haha. More parties. More food. More drink. Flat out-MORE FUN. 

Here's the thing. I want to go to the parties. I want to eat. I want to drink. However, I also want to be fit. Don't you? I want to look and feel my best and let's face it...The struggle is real. It's real for everybody. I know that I'm not alone. So, in lieu of the holidays approaching us so very quickly, I thought that I would share my short but sweet "ENDING YOUR YEAR STRONG STRATEGY" with you.

1. DON'T SKIP A WORKOUT-Make a plan for yourself. The holidays get busy and the weather gets colder which makes you maybe want to hibernate a bit.  Make a plan at the beginning of the week-plan your rides and stick to it! Do it for you to remain sane and as stress free as possible.

2. DRINK YOUR WATER-So, I will be the nerd carrying around my gallon of water at the studio. I seriously need to measure my water to make sure that I'm getting enough and staying hydrated. Remind yourself however you want but get that H20 down!

3. SET A GOAL OF GIVING 3 STRIKES or the 80/20 RULE over the holidays-The holidays are supposed to be fun. It's challenging to eat clean. Food tastes good. Eat as clean as possible but give yourself a couple of breaks (Thanksgiving, a good party, etc...) to really enjoy and taste the food. Just remember sugar begets sugar-meaning if you ingest it you will surely want more. Sugar additionally makes you soft so keep it to "3 strikes" or "3 enjoyable no-guilt meals" including alcohol and dessert. Or, in the alternative, challenge yourself weekly to eat 80% clean and allow that 20% break.

We are real people with real lives. Keep a balance here. Be reasonable. Be Happy. Most importantly: FINISH STRONG. Your future self will surely thank you!

As always, if you should have any questions, kindly grab me in the studio. In the meantime, please know how grateful I am for each and everyone of you. We are truly blessed to have a wonderful, strong, and authentic fitness community.

LET'S GO BUCKS!

Warmly,

Demi

Cycle614

DEMI'S TIP OF THE WEEK-PERFECT YOUR PEDALING

So, I take it after reading my tip about buying cycling shoes everyone ran out and bought them...right?! Well, good!  I want to focus this week on your pedaling. It seems like a natural thing...hop on a bike and start going...right?! Well, not exactly. There is a little bit of science behind it and just to let you know I'm not going to get into all of the muscle use. No. I'm just going to get down to the nitty gritty.

Most people hop on the bike and only push down on the pedals. Most people really use their upper body to engage their power. Are you most people? At Cycle614 we do upper body movements on the bike. That's not what I'm talking about. What I'm talking about is do you use your upper body to push through the pedals? Do you rock back and forth in position one to get going? Do you only push down on the pedals?

So, here's the thing-your pedal stroke should be smooth and fluid. A lot of times in class you will see me doing a hand motion to reflect your pedal stroke. I try to remind you to push your heels down and flatten your soles as to not point your toes to the floor which may feel natural to you.

I, additionally, try to remind you to take your "bounce" out of your upper body in order to isolate and power through your lower body-core strong-by taking your power through your glutes, quads and hamstrings.

The key to your power of your pedal stroke is at 3:00. Close your eyes and picture one of your feet at 3:00. I like to tell my class-that in order to have a solid pedal stroke you need to have mental focus of your pedaling. You may hear me say that when your foot gets to 3:00 pull back with a swiping motion like you have mud on your shoes. Do you get it? This will not only give you more power but it will also give you a more efficient ride. It may take you a couple rides to master this but soon enough it will become automatic. It will also up your power which will up your energy which will give you a higher rank in your class. YAY!

As always, grab me in the studio if you have any questions. Best wishes for a wonderful week!

LETS GO BUCKS!

Demi

Cycle614

DEMI'S TIP OF THE WEEK-PUSHING PAST YOUR BOUNDARIES

Sometimes I have to remind myself to get out of my own damn way. Do you guys know what I mean? I am sometimes the biggest culprit of setting my limitations. We all have that little negative voice sometimes saying that "I can't do it." 

In our Ride Room, you really have a chance to push through your personal limitations. Take a climbing hill for example. This is a moment in your ride that you can push yourself past your boundaries. The idea here is to not bullshit yourself. The idea is to turn up the resistance and climb. The idea is to feel the uncomfortable. The idea is to push yourself and get out of your own damn way. Why? Why in the world would you WANT to make yourself feel uncomfortable? Because I believe AMAZING things happen outside of your comfort zone! When you learn to push yourself past your boundaries and get the heck out of your way... you start to trust in yourself more. You start to believe in yourself more and you start to NEVER underestimate your capabilities again!

Let's take the bike to real life approach. This past weekend, I had a cousin come visit me with one of the most open minds I've ever experienced. His motto, if you will, was the idea of saying "Yes" to everything I invited him to do. It's a simple idea but actually quite phenomenal not to mention gusty as hell. Well, needless to say I invited him ride in my class at Cycle614. He had never taken a indoor cycling class in his life and was probably quite intimidated. The thing is...He did it anyway because he kept an open mind, he put himself out there and he DID IT!

I challenge you this week to try that something new! I challenge you to turn up the resistance and climb that hill! I challenge you to push through your boundaries and be AMAZING!

As always, if you should have any questions or concerns, kindly let me know! Happy Monday! Happy November (can you believe it?!)! Go out and conquer your day!

Warmly,

Demi



Cycle614

DEMI'S TIP OF THE WEEK-CLIP-IN'S


Many of you have come to me this week asking me about cycling shoes so I decided to dedicate this post to to all of you out there who haven't taken the plunge!

For those of you that I have not talked to and are debating buying cycling shoes I will tell you that they are completely worth the investment! You won't regret it!  Cycling shoes provide:  Comfort; Alignment; and higher POWER on the bike. 

First, lets talk about comfort. Do you have some cramping in your tennis shoes while you ride? Do your toes sometimes go a little numb? Do your feet slide around a little bit in the cages? Well, part of the problem is simply foot position on the bike. If you have bigger feet, you are pushing more through your toes and if you have smaller feet you could be pushing more through your arches. However, if you are clipped-in with your cycling shoes, your feet will be in the perfect position to push through the ball of the foot and you will be more comfortable. 

Next, let's take a moment to chat about alignment. At the beginning of my class, you may hear me say, "Everyone look down at your feet. Can you see them? This is the only time I want you looking down during your ride." I am having everyone look down to realign the position of your knees. When you are clipped-in you will have perfect alignment of the knees; ankles, and feet.

Lastly, POWER...(dun.dun.dun.) Who doesn't want more power? Duh?! Cycling shoes have super stiff soles not soft ones like tennis shoes have which absorb power. When riding with cycling shoes, the power of the leg is pushed straight through the pedal allowing you to put on even more resistance, therefore creating more power and upping your ENERGY! I also believe that you can really focus on your muscles better with clip-ins completely feeling the push/pull of your quadriceps and hamstrings and better able to feel the isolation of your glutes and core.

When Mark and I were in the planning stages of opening Cycle614 we debated supplying our fitness community shoes. In no way did we want to nickel and dime you so going through our pros and cons we decided against it. I have rode at studios that rent shoes and have had good experience and eh' not so good experiences with their rentals. For any of you that own your own cycling shoes, you know that your shoes are personal fit your feet. Some of the shoes that I rented at other studios were worn out and loose but a requirement to use at those studios.

When you are ready to graduate from your tennis shoes to cycling shoes will be the difference of night and day for your ride. I know that there may be a little anxiety at first with "clipping in" and "clipping out" but we will help you! So have no fear! We've all been there!

If you are ready to take the plunge to get your shoes and have purchased a package from us, let guest services know and we will give you a coupon to roll.

I hope everyone has a wonderful week! As always, if you should have any questions or concerns, kindly let me know!

Let's Go Bucks!

Demi







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