If you haven’t already heard the chatter in the studio about the WeForum Fit Crawl, here is the scoop on what you’re missing!
We are SO excited to participate in the 2nd Annual WeForum Fit Crawl on Saturday, February 4 – $50 donation gets you into 3 studios for 3 different sweat sessions. Locally, we are participating with Younique Yoga & Coastal Core, both in Belmar. We love pairing our cardio parties with Coastal’s deep burn on the Megaformer, and a sweaty, centering yoga sesh at Younique – if you haven’t checked these studios out yet, now is your chance!
What is WeForum? The Women’s Education Forum works to educate individuals in the community (specifically women) around health and wellness, in hopes that they will bring this knowledge into their homes. Want more info, check out their website here.
Want to register for the Fit Crawl? Follow this link, pick your studios, and your schedule will be sent to you in a couple of days! See you on a bike!
The Tandem Team
December had us sweating, pressing & tapping through the holidays! From a couple of speciality rides to our Fitmas challenge, we were not short of inspiration in our studio this month!
1. We kicked things off with our Theme Tuesday/Thursday Nights – this month we threw it back with a Boy Bands Detox Ride & then battled it out with our Kanye vs. Jay & Bey Signature 45.
2. Christmas Eve we doubled down with MC for our SLAYYY ride to get you movin’ & groovin’ to some Christmas beats before some (well-deserved) Christmas day loungin’.
3. You guys KILLED IT during our “Fitmas” Challenge with Coastal Core Fitness – we are still collecting Bingo boards but the winner will be announced shortly! If you missed out, be sure to stop by Coastal Core for a FREE first class – we love the combination of our cardio party with their gooooddd burnnnn on the Megaformer!
4. Our LIVE DJ RIDE had everyone PUMPED up for their NYE plans. DJ Za came and dropped some absolutely FIRE beats, while Local Urban Kitchen & Kulture Kombucha helped us refuel for the night with some delicious post ride juice, snacks & kombucha!
Feeling FOMO? Don’t worry we’ve got an exciting month & year ahead for our #tandemtribe – so clip in, turn up, & join this community – what do you have to lose?
The Tandem Team
As we close out Thanksgiving & the month of November, we are overcome with gratitude for our incredible community. You all continue to inspire us with your dedication, willingness to push yourselves & the INCREDIBLE energy you bring into the studio each day. THANK YOU #TANDEMTRIBE! We reflect on some of the highlights of this month below.
We’ve got a lot of exciting things happening as we head into the new year, so be sure to check the announcement board at the front desk, and do not wait until 2017 to start to better yourself. Give love, spread joy & RIDE TANDEM into this holiday season!
The Tandem Team
We’ve recently been reminded of the importance in foam rolling DAILY if you’re participating in vigorous exercise at least 4x a week. A lot of us own a foam roller, but for one reason or another, rarely use it. Whether we convince ourselves we’re too busy, or the three minute stretch post-class was enough, we ALL could use a little more foam rollin’ action in our lives. At Tandem, we’ve got regulars dancing (& sweating) it out with us 7 days a week. So, we thought, let’s spread the word on the benefits of foam rolling – you’ll be surprised at what we found!
According to an article in Shape Magazine, using a foam roller to slooooowly roll out your muscles will aid in speeding up the healing and recovery process by breaking up adhesions and scar tissue. Essentially, when you foam roll, you are giving yourself a FREE deep tissue massage! This article on MindBodyGreen sites cellulite reduction, better sleep, and improved metabolism as some other major benefits from foam rolling. We’ve also found (through experience) that foam rolling can provide a great little ab workout – just focus on pulling that belly button in, keeping your core tight and engaged through each exercise! With so much to love, where do you start? Below find some of our favorite foam rolling exercises, all you need is your #tandembod & a foam roller (any type will work!).
Remember in each exercise, SLOWWWWW is key – make sure you are slow and controlled through each movement.
If you’re interested in more foam rolling exercises, have any questions on any of the above info, or want more detailed instructions, just ask a member of our team, or email firstname.lastname@example.org, and we will help you out!
The Tandem Team
We’ve got a lot to be grateful for as we look back on the month of October! Here is a quick recap on some of the highlights last month:
We are SO grateful for your continued support & energy in the studio – stay tuned for another amazing month with us as we #FALLinTANDEM
The Tandem Team
Here at Tandem Cycle, we are all about the 80/20 rule when it comes to nutrition. We love fueling our body with things that keep us healthy, and help us perform at our best. That being said, we also LOVE letting ourselves indulge here and there. Recently, we’ve been on the prowl for healthy alternatives when that sugar craving hits.
We were lucky enough to participate in the 1st Annual WE Forum Conference back in May. At the event, we attended a lecture led by Dr. Nicole Avena – she shed some light on the truth about sugar in our diet. For example, the average American consumes 22.2 tsps of sugar a day – the recommended daily value? 7-8 tsps. We were blown away by her research around the impact of sugar on the brain, and how it really can be an addiction (see more on her research around this topic, here). So, we thought – let’s tackle this problem together #tandemtribe!
We asked some of our instructors, and members of our tribe for some of their go-to sweet tooth fixes, and they do NOT disappoint!
Alicia R. – Vans frozen waffle with almond butter and few chocolate chips, or I now make protein ice cream – my new favorite flavor is pumpkin:
Pumpkin Protein Ice Cream
Blend, and top with cacao chips – YUM!
Kate M. – Overnight oats are my new addiction!! My favorite recipe is oats, chia seeds, chocolate almond milk, and brown sugar.
Megan S. – Almond butter, banana, and honey on a rice cake. Quick to make, & delicious!
Katelyn S. – Either an apple with fresh ground honey, and roasted peanut butter from Whole Foods, or a whole wheat waffle with low fat ricotta cheese and a drizzle of honey!
AK – I LOVE a piece of Ezekiel Cinnamon Raisin bread with Justin’s Hazelnut spread, honey, and banana! The protein content will keep you full, so you are not looking for additional snacks after!
Lexi A. – Protein powder mixed with greek yogurt & blueberries!
Catherine M. – I love making my own dark chocolate peanut butter cups! It’s actually super simple. I just buy one of the big dark chocolate bars from Trader Joes, and the TJ peanut butter that’s just peanuts and salt. First, melt the chocolate, and fill half of an ice cube tray with chocolate. Then, add a scoop of PB, & top with another layer of chocolate, & freeze. Just make sure you keep them frozen, or they melt since there is no “bad stuff” holding it together!
With that WINNING recipe, we will leave you to get cookin’!
Thanks so much to everyone for sharing their favorites, & hope you can enjoy one (or all) of these healthy sweet treats!
The Tandem Team
…&& the #TandemTribe has a lot to celebrate! In this post, we talk with three members of our amazing community – two brides, Melissa & Steph, and one Mother of the Bride, Annmarie – on the big day, the planning process and more. First, we talk to Melissa about her beautiful wedding in Ocean, NJ.
Tandem: Tell us a little about your love story with husband, Adam!
Melissa: Adam and I met in high school in Brick and dated all four years. We went our separate ways during college, in large part because we were seven hours apart by car, but we got back together when I returned to the NYC area for work. We dated another 10 years and then finally figured it was time to make it official!
Tandem: It’s crazy how life brings the right people back to you, what a journey for you two! On to the wedding day, can you pick a favorite part?
Melissa: The whole day was magical, but I think it was when the groom and groomsmen arrived at the wedding venue. All the bridesmaids were peeking out the windows watching them get out of the limo, and I realized I couldn’t wait to see my groom and get married! Dancing was also amazing – having all those friends and family members in one place, cutting loose, is so awesome.
Tandem: Sounds like an absolute blast! How did you decide on a dress for such a MAJOR day?
Melissa: I had a vision in mind (lace, A-line), and the first two dress shops I visited didn’t have any that fit my vision. I tried on several lace mermaid/trumpet styles that I really liked, and almost bought, but thankfully I held out for dress shop #3 which had my perfect dress and in my budget (David Tutera for Mon Cheri’s “Wyomia” from Castle Couture in Manalapan).
Tandem: Well, you were STUNNING! You took shedding for the wedding to another level – tell the tribe how Tandem helped you prepare for the big day.
Melissa: Tandem helped me to get in shape — I dropped about 2 dress sizes by toning up my midsection, arms, and legs — but it also provided a much needed stress release. Breathing deeply, clearing your mind of wedding worries, and just sweating for 45-60 minutes does wonders for the psyche!
Tandem: We have a few newly engaged members of our tribe – what is your advice for brides to be?
Melissa: Weddings are so stressful because they require a lot of planning (time) and money (particularly in the Tri-State area) and other people (especially moms) may have their own visions of what your day should look like. Prioritize what is most important to you and splurge a little in those areas (for us, it was food!). Try to stay true to your vision but accept that it probably won’t look like the StyleMePretty blog (but will still be awesome!). Embrace and enjoy being “the bride” while you have the chance. And don’t be too hard on your fiancé because he is not nearly as interested in flowers and colors as you are.
Tandem: Awesome advice – one last question – how was the honeymoon?!
Melissa: We went to Antigua for a few days – it was glorious!
Now, Annmarie breaks down the MOB perspective for us, as mom to beautiful bride, Michele, in their upstate NY celebration.
Tandem: Let’s start with some reflection for the Tandem community, looking back, what is some advice you would offer to new brides & their moms?
Annmarie: My advice – get yourselves organized- set a budget and then prepare to go over that budget! – get your venue and vendors in order – keep accurate records regarding dates and times – ask lots of questions! Ask for referrals, and don’t be afraid to ask if they are willing to discount their services to suit your budget. You may be surprised. Don’t forget to communicate with the groom to be – he may have some ideas of his own! Most importantly, enjoy every minute of creating your dream wedding – it is such a fun time, and passes by so quickly!
Tandem: It sounds like you have it figured out! How did Tandem helped manage some of the planning stress?
Annmarie: Planning a wedding is a stressful endeavor regardless of how well organized you are – little things come up – but taking the time each day to ride at Tandem and being reminded in the beginning of each class that “the next 45 minuets are yours” allows you to clear your mind – let go of your thoughts -release your stress during your workout and make a fresh start – to put things into perspective with a clear, more relaxed mind.
Tandem: We love that we could help! What’s a favorite memory from the planning process?
Annmarie: My favorite part of the planning was wedding dress shopping with Michele. Michele decided she wanted to shop with her sister Toniann, my husband and myself. The four of us took a few days and went from dress shop to dress shop both in New York and New Jersey trying to find the perfect dress – and in our opinion, she succeeded. When she came out with the dress she eventually chose, we all knew that it was the one. We went out to dinner and celebrated – it was a special time.
Tandem: What a beautiful memory for your family – what about your dress, how did you decide on yours?
Annmarie: Deciding on my dress was not an easy task – my mom actually chose my dress. I knew what I didn’t want to wear – I just had to find what I wanted to wear – I drove everyone crazy, including the girls at Tandem 🙂 We found my dress in a shop in Connecticut, and had it altered to what I thought would be right for the day – I was still looking for a dress up until the week of the wedding!
Tandem: You looked amazing- the dress was perfect! What about the day of, favorite memory?
Annmarie: My favorite part of the day is hard to choose, it was such a magical day – but I think when her processional song began, and I saw her and her dad walking through the field – it was such a special moment – so beautiful. But, a close tie would be Michele and David’s ceremony – a friend of David’s family married them which made it so personal – their vows were so heartfelt – you could feel the love in the air!
Finally, Steph talks with us about her love story & experience with wedding planning!
Tandem: We constantly hear how stressful planning can be, yet you really prioritized your fitness, how did Tandem help you get through the more stressful parts of wedding planning?
Steph: Tandem became my place of zen. I joined Tandem on New Years Eve and had my first ride with AK. I knew there was something special in that studio. The energy in the room was so contagious and really made me feel alive. I started going as a way to shake up my workout routine and it became something that I wanted to do all the time. Not only did it help transform my body, it helped refocus my energy and mind anytime the stresses of wedding planning started to creep on my psyche. Now that the wedding is over, going to the studio just reminds me of the journey I went on for myself. It’s a place to reconnect with me and ride it out, the good and bad.
Thank you Melissa, Annmarie & Steph for taking the time to share your experience, and advice with the #TandemTribe!
The Tandem Team
One of our favorite parts of living by the beach? Beach days! Whenever we can, we love to head to the beach with a Jones Bar, some infused fruit water & our favorite book. Here our team share some of their go-to books for those summer beach days!
Katelyn S. – People I Want to Punch in the Throat – Competitive Crafters, Drop-off Despots, and Other Suburban Scourge by Jen Mann
AK – 10% Happier by Dan Harris
Alicia R. – Wildflower by Drew Barrymore
MC – The Light Between Oceans by M.L. Stedman
Nicole – Goodbye to All That: Writers on Loving and Leaving New York. Edited by Sari Botton
Have any beach reads you think the #TandemTribe should check out? Email us at email@example.com!
The Tandem Team
We are always looking for new ways to stay fresh after a sweat sesh – here some of our instructors share some of their go-to beauty routines.
KENDALL Z. – I keep a big pack of baby wipes in my gym bag, and immediately wipe my face after class. You’re sweating out bacteria and gunk and if ya don’t get it off quickly it’ll stay and form a pimple. Andddd baby wipes can help you feel clean all over 😳😂🙈! I also keep Dove Dry Spray in my bag so I can freshen up quickly!
AK – My recent obsession is Coconut Oil – twice a week I leave it in my hair overnight, teach in the morning, and then shower (make sure you sleep with a towel down, shower cap on, or an old pillow case as some will transfer onto the pillowcase)! I also LOVE Coastal Salt & Soul’s Blushing Peony scented anything – especially the Blissful Body Butter to help my skin stay moisturized from all the sweating/showering.
CHELSEA K. – My newest go to is Makeup ForeverPRO > BRONZE FUSION– it’s waterproof, so I’m not dripping brown drops during/after class!
KATELYN S. – Post class, I use oil-free makeup remover wipes to remove sweat and left over makeup. I follow up with Mario Badescus Rose Water Spray on the my face and neck to refresh and get skin glowing, then apply Laura Mercier Radiance Primer and my post workout glow is perfect!
MC – I swear by Klorane Dry Shampoo to counter the post-ride ponytail.
Have a beauty secret you think the #TandemTribe should know? Email us at firstname.lastname@example.org for a chance to be featured in our next post!
The Tandem Team