Instructor EATTSSSS

Heading into swimsuit season, we are always looking for delicious & healthy pre and post ride snacks. Here, some of our instructors share their faves:

Katelyn – Honey Balsamic Brussel Sprouts. Super easy & delish – Heat oven to 400 degrees. Cut brussels in halves, toss in salt & pepper, and a little olive oil. Bake for 25 minutes, or until crispy & brown on edges. Toss in 1 Tsp honey, and 1 Tsp balsamic vinegar until coated. I literally eat bowls of them!

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MC – Cinnamon Raisin Ezekiel English muffin with peanut butter, and a green juice!

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AK – Avocado Toast. Super easy & delish! I use 1 or 2 pieces of Ezekiel bread, toast it up,  mash 1 avocado, add garlic salt, pepper, lemon juice, cayenne pepper, red pepper flakes & Sriricha – so bomb. trust me.

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Have a favorite go-to healthy snack? Share it with us! Comment below for a chance to be featured in our newsletter!

Much Love,

The Tandem Team

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#TandemTribe Feature – Annmarie F. & Kristina M.

For our first #TandemTribe article, we could not think of a better duo than Annmarie & Kristina. These two have supported us unconditionally and continue to bring their incredible energy into the studio every single day. It seemed only right that we reflect on their past year here at Tandem, a little bit about their friendship, and what they love about the Tandem community. Check out our interview with these two #frontrowlocals:

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TC: We love you two! It’s been so amazing watching your growth over the past year at Tandem – seeing your faces in the front row makes our day. Can you tell us about some of the initial challenges you both dealt with when you first started tapping it back with us?

KM: I faced quite a few challenges when I first started at Tandem: I couldn’t ride to the beat, my legs were all over the place, I kept unclipping out of the pedals, I couldn’t stand up, or do a tap back. I kept trying so hard  to keep up with everyone else, when instead I should have slowed it down, and listened to my own body. Once I started to do that, I became stronger, faster, and more confident, and now I love pushing and tapping!

AF: My initial challenge was getting in the door at Tandem – I was convinced I would not like spin. I like outdoor activities: riding my bike, walking, and running. I came to my first Tandem class with my daughter, Michele, just to spend more time with her. Once I started riding regularly, I had a very hard time keeping up. It took me a while to feel comfortable on the bike, especially not hurting my tailbone during arms – but MC gave me a few tips, and now I can’t get enough!

TC: What advice would you give to a new rider?

KM: Stick with it! It’s going to take a few rides before you actually “catch the beat”, or master how to work your resistance, all while simultaneously listening to the instructor – but once you do get it (and you will!) you’re going to love it – it just gets better and better!

AF: Don’t give up. These classes are not easy, especially if you’re new to spin, but with the help/motivation you receive from the instructors, you will settle right in! Give yourself time – spin at your own pace – have patience – I can promise you before long you’ll feel like a much healthier/better version of yourself.

TC: Talk to us about moving from the third row to the front row.

KM: I used to really like the third row because I could see what everyone else was doing, and follow along.  However, as I got more comfortable on the bike, I was told I should try the front row. I finally gave it a try, and it was a game changer! I like the front row because I am able to see myself in the mirror, allowing me to really focus on my technique, and see how I move my body. Now, I can’t imagine not riding in the front row.

AF: Moving from my comfy spot in the 2nd row to the front row terrified me. I felt that I needed someone in front of me to follow, and to hide behind if need be :). Not true! MC asked us to move one day, so, of course, we obliged. Not so scary up there! In fact, I think having a clear view of the instructor, and the ability to see yourself in the mirror makes for a better ride when you’re speeding along, or huffing and puffing through the class.

TC: Did you two know each other before Tandem?

KM: I never knew Annmarie before Tandem. When I first started here we were both new to spinning, and were going to all the same classes, so we would talk before and after class. As time went on, we became closer and now we’re great friends – I’m really glad I met her!

AF: Kristina and I did not know each other – we met at Tandem. We both started spinning mid-summer. After seeing each other almost every day, we started talking and haven’t stopped since! At first we talked about challenges we both faced regarding spin class. We discussed the instructors and agreed on what our favorite classes were. We moved on from there to everything from mutual friends, children, family, and the challenges life throws at you. We usually find something to text each other about during the day as well. I consider Kristina a special person and a friend, a very important part of my day, and just one more wonderful thing I have gained from Tandem.

TC: In your own words, what makes Tandem different from other gyms/studios?

KM: The people behind Tandem make it different from any other gym I’ve been to.When I first came into the studio, I knew nothing about spinning, and was a bit nervous about starting something new. From the very beginning, I was welcomed and encouraged, and because of that I’ve changed not only my whole look out on exercise and health, but also my life! I don’t feel like it’s a place I just come to workout, you can tell the instructors really enjoy what they’re doing,  and want you to reach your goals. You feel like you’re apart of something, and that’s what makes Tandem above the rest!

AF: Tandem is different from other gyms/studios in so many ways. I have joined quite a few of the years, and never felt so at home – such a sense of belonging/inclusive atmosphere. Everyone here is so welcoming and friendly. During class, you can feel the energy in the room – its as if we are all working together, regardless of your age or athletic ability – we are working towards one common goal – to leave everything else behind for that short time, and just do your best.

TC: Thank you both for the kind words!  What’s your favorite song to hear in the studio?

KM: I’m loving Indian Summer by Jai Wolf!

AF: I love a lot of the songs that were played when I first started: Cake By the Ocean, Run Away With Me, Try Me, and Ex’s & Oh’s.

TC: Any go-to healthy snacks you refuel with after a class?

KM: I love making a Raw Fit Chocolate Protein shake with 1/2 of a banana, 1 cup almond milk, 1 tsp of almond butter, and 1 tsp of coconut oil over ice.

AF: My go to breakfast after spin is a hardboiled egg with avocado, sliced tomato, and Frank’s hot sauce.  I also love to grab a Strawberry Fields shake from Rejuicenation.

TC: We can’t wait to try all three of those! What about outside the studio – where can we find each of you when you are not killing it in the front row?

KM: If I’m not at Tandem, you can find me at work for a for a local dentist in Spring Lake, or enjoying the beach life with my husband and 3 year old twin boys!!

AF: When I am not at Tandem, you can find me at work with my hubby, walking my dog, Sophie, or – when it finally warms up- on the beach! I also love to bake, cook and feed people, so check my kitchen!

TC: Thank you both so much for your time, continued support, and great energy in the studio!

Much Love,

The Tandem Team

 

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Our Current Obsession: “The Man Bun” for Women

Despite the gloomy weather, we are gearing up for the summer at Tandem – and that means breaking out that warmer weather wardrobe. With that, comes humidity – which can mean major stress around what to do with our hair. This season, we are LOVING the man bun/half bun come back. Whether you are rocking it to and from the studio, or a night out with your girls, this style is so simple, yet so chic!

This is a great way to hide greasy roots, while still allowing for some length around your face. How can you pull this look off?  This article by wellandgood.com breaks it down – “If you have a shorter face, opt for the ‘mini’ version by taking a smaller section of hair from temple-to-temple and sitting the knot high on the head. If you have a longer face or narrow forehead, pull the knot from ear-to-ear to the back of the head, versus the top.”

The best part – the messier you make it, the better it looks. We recommend using some texture spray (we LOVE Bumble & Bumble’s Surf Spray) to help add a “fresh from the beach” look.

We are pairing this style with our favorite pair of boyfriend jeans, or harem pants, a basic white tee, and a pair of sunnies! See some of our go-to picks below:

Shop the look here:

Vimmia Harem Pants

STS Blue Boyfriend Jeans 

Chaser Beer/Lime T-Shirt

BP Basic V

Illesteva Sunnies

Try this look out, snap a pic, and tag us @tandemcycle for a chance to be featured on our social media!

Much Love,

The Tandem Team

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What Are We Drinkin’? – The Patte Special

You may have noticed our Tandem water bottles filled with an orange drink recently – let us enlighten you to the delicious #PatteSpecial. A member of the #TandemTribe, Patte P., introduced us to this nutrient rich drink a couple of months ago, and we cannot get enough! The best part? The ingredients are super simple! Check it out:

 

Patte Special
1/2 Coconut Water
1/2 H20
1 Freshly Squeezed Honeybee Orange (or whatever Orange you have available)

This drink is great pre, post, or even during your ride with us. It’s also a great recovery drink after a night on the town :). We love coconut water because it’s rich in electrolytes (including potassium which is great for muscle soreness), natural sugar, and fiber.

Give the Patte Special a try, and let us know what you think!

Much Love,

The Tandem Team

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Stretch It Out

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Although we love our dynamic stretch together after a solid 45-60 minute sweat sesh, it is SO important that you stretch on your own as well. In this post, we review some of our favorite stretches to help open our hips, chest, and hearts! When you are riding with us multiple times a week, it is crucial that you stretch (even if it’s just 10 minutes a day) to help alleviate some of the stress riding can put on your body. We’ve found that stretching is not only good for the body, but for the mind as well – we love taking those ten minutes to meditate, think about what we are grateful for, or reflect on three amazing things that happened in our day. If you focus your mind on gratitude and positivity, you’ll find that your mind will begin to shift from looking for negative points in your day, to seeking out the positive – trust us, it works!

  1. Hip Openers
    1. Downward Dog – come into a straight arm plank, pushing your booty into the air, and dropping your head towards the floor, walk your feet out, feeling the stretch through the backs of your legs.
    2. Pigeon – come into a plank position, bring your right leg up between your hands, dropping your calf down onto the ground, hold here, or let your body come forward over your bent leg to exaggerate the stretch. Repeat with opposite leg. *See photo below for reference*
    3. Butterfly – laying on your back, bring your feet together, bottom of your feet touching, feeling the stretch through your inner thigh and hip.
  2. Chest Openers
    1. Bring your arms in prayer position behind your back, even if your palms do not touch, just hold what feels comfortable for you, taking a few deep breaths in and out, heart open, feeling the stretch in your chest and forearms. *See photo below for reference*
    2. Grab a towel, holding onto each end, bring your arms up over head, moving your body gently from right to left, feeling the stretch in your chest, and down your side body as you move from side to side. Hold center, and on each side for at least 30 seconds each.
    3. Grab a towel, bringing it back behind your butt, grab each side of the towel behind you, while bringing your head and torso down towards the floor, move your arms up, feeling the stretch in your chest as your bring your arms back and up towards your head.
  3. Lower Back
    1. Sitting on your bum, legs out in front, bring one leg in to your chest, hugging it here for a few breaths, release it down across your other leg. Inhaling in, bring one arm across the crossed leg, feeling the stretch in your lower back. Repeat with opposite leg. *See photo below for reference*
    2. Laying on your back bring one foot up to your chest, leaving the other flat on the ground, hugging that leg as close to your body as feels comfortable. Repeat with opposite leg.
    3. Laying on your back, bring one leg up to your chest, and then bring it across your body, using one arm to pull your leg as far across your body as feels comfortable. Repeat with opposite leg.

As always, let any of our instructors know if you have any questions, or if you want any additional stretches to try on your own!

Much Love,

The Tandem Team

*Photo References – Click the Image to Enlarge*

 

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Welcome to the Tandem Cycle Blog!

Hellooooo #TandemTribe!

Welcome to our blog! Here you can find our favorite beauty hacks, what our instructors are cookin’ up, information about the ahh-mazing Tandem community & more.

Thank you for your support & bringing your contagious energy to the studio every day!

Stay tuned for weekly updates!

XO,

The Tandem Team

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