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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. 


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.


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


-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!




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!






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.






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!





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!