Tag Archives: indoor cycling

Continuing Education

Whew, it has been awhile since I posted.  It’s October. Already.  Fourth quarter.  Crunch time.  If you didn’t know, I’m an active CPA.  To maintain my certification, I am required to complete an ethics course and 40 hours of continuing education every year.  Trust me, you don’t want to forget to do this.  Retaking that test would be absolutely miserable.  If I am not spending an hour or two at night listening to lectures or reading material online, I am doing it piece meal when I have time during the day.


I have also now officially started my Spartan SGX Training.  In just the first session, I can already tell that this certification is top of the line.  This isn’t just continuing education.  The individuals that developed the training regimen expect those who become certified to exhibit a high level of knowledge for both physical and mental training.  You can’t even take the course if you are not certified as a personal trainer.

IMG_7296We are expected to develop our own vision for where we want to be personally both short term and long term.  We are asked to do a mission statement and focus on how we want to impact our community.  The certification is not just about physically getting someone off the couch but mentally building self efficacy in everyone that we train.  Accepting that life is all about accepting obstacles that get in our way while keeping a positive attitude and trust that we can get through it.  I am extremely happy about choosing to be a part of this process, and I am looking forward to being able to use this going forward.  If you are thinking about a workout change, some variety, training for a Spartan Race or simply finding something to motivate you to get moving, please stay up to date on my blog.  In the past few days and over the next week, I have started and will continue the process of making an incredible plan to develop a training program unlike any other in the Charlotte area.  I can’t wait to share!

IMG_7249Other than continuing to stay up to date on all of my career paths, life has been per usual.  I am training two bootcamps per week at SmartCore Fitness.  The most recent groups have been so strong and motivated.  I am very proud of how far they have come and where they plan to go.  Shout out to Taylor Cloud (pictured above on the left), who recently completed an incredible Olympic distance triathlon at Kiawah.  I also want to take a second to recognize Tracey Croner (pictured above on the right and below).


Tracey has recently started her own blog (http://tlcunmasked.blogspot.com) as a process of healing from an eating disorder that once controlled her life.  She is relatable in her thought process.  She is so strong for taking the time to reach out to anyone who is listening (or reading).  Eating disorders are far too common in our society.  They take over a person’s thought process. They ruin lives.  Hearing the details of someone’s story is a a great way for someone experiencing that same pain to realize that they can make a change.  When you have time, check out her page.  I LOVE seeing a smile on her face when she exercises.  I love seeing her shed her long sleeve shirt and enjoy her workout.

Screen Shot 2015-10-18 at 7.52.08 PMAside from SmartCore, I have also still been teaching my regular schedule at Flywheel Charlotte.  What is regular anyways?  On a consistent basis, I am teaching at 10:45 AM on Monday and Thursday and 7:30 AM on Sunday.  I am working towards subbing as much as I can.  See playlist from Sunday above.

IMG_7283As an added incentive to taking my Thursday class (or any Flybarre or Flywheel class), members can enjoy 20% off an order at the Juice Bar next door.  I mean, seriously?  Who would pass this up?  Juice Bar doesn’t just sell juices.  There is an incredible selection of smoothies and snacks.  Check it out!

IMG_7234At home workouts are still consistently occurring 1-2 days per week.  I am on the verge of getting back to training like usual (following my shoulder dislocation).  In the mean time, I have been varying exercises and still posting my favorite weekly exercise to my Instagram account (flyjenduf).  Did you see the official Bosu instagram page reposted my burpee double step up exercise?  Thank you Bosu!

IMG_7272I’m also now regularly fueling my workouts with salads from new kid on the block, Chopt.  Y’all, I said it once, I will say it again, I never thought salads could look or taste this good.  You can say that you can make this at home, but you can’t.  I think I am a pretty good cook.  I think I eat pretty healthy.  I don’t make salads this good.  My husband wants to go to dinner here.  It is filling.  It is fresh.  It is downright good.

IMG_7276On the same day that I found this in my rear tire, I took my car to the shop only to walk over to Chopt for dinner with the girls.  I ran into the operations manager while we were enjoying our meal.  I am sold on this place. So sold that I inquired to him if it was possible to franchise a restaurant.  Nope.  He did say that there will be two opening in Uptown Charlotte and one in Blakeney.  That’s right.  If you haven’t tried it, get there.

IMG_7264Finally, I get to what I have been doing that really matters.  These two.  If all of the things above fail, I will always be important to these two.  If you have been following my blog for a long time, you know how hard it was for me to decide to stop working full time to be able to spend more time with my kids.  Looking back, I wouldn’t change a thing.  Any time I sit down to write a blog and they reach out to me for attention, I have to remind myself that they come first.  I chose to be at home.  I chose to be available to them when they needed me.  It’s fall, we have a lot to look forward to, and I can’t wait to share!


I’m Back! Flywheel Challenge + Easy Pasta Dinner

After almost a week of absolutely NO cardio, my cough has started to dwindle down, and I am happy to report that I am back on the bike and pavement. I had the opportunity to sub an evening class at Flywheel Charlotte Wednesday night (thank you Matt Yost). Prior to having my first child, I taught regularly at night, but with the addition of a new baby it has been difficult for me to find time to get back to the studio at that time. Thank you riders for welcoming me with open arms!


My welcome back to teaching came on the heels of a huge announcement at the studio. We will offer our first Flywheel Challenge. We typically offer a Flybarre Challenge several times a year geared towards decreasing overall body inches by purchasing (and attending) a set number of classes a week. Why not offer it for Flywheel? From October 26-November 23, riders can purchase a package that includes sixteen Flywheel classes (4 per week), a 45 minute Flywheel workshop (to make you more efficient on the bike), access to a nutritional plan AND a personal instructor coach to fuel that extra motivation. Interested? Send an email to flywheelchallenge@flywheelsports.com or ask me for more details. Who knows, I might end up being your coach!

Easy Pasta Dinner – Pasta & Provisions

If you follow my blog enough, you know that I try to throw together quick, healthy dinner during the middle of the week. My family is busy, so we don’t necessarily have a lot of time to not only plan but cook some of these fancy recipes that you see on healthy living websites. We try to utilize resources all around us to make these as easy as possible. In Charlotte, there is a local fresh pasta company not too far from my house. This week, I decided to take advantage of it. photo 1-144

I had a coupon for buy one pound of fresh pasta, get one free. Score. Give me two pounds of fresh whole wheat pasta. We had some frozen chicken meatballs at the house, so I also picked up two containers of vegetable primavera sauce to cook the meatballs in. This primavera sauce is made with tomatoes, zucchini squash, broccoli, spinach and roasted red peppers. Get those extra veggies in any way that you can.

photo 3-126 When I pulled in the driveway it was pouring down rain and my daughter was asleep in her car seat. I was relieved to know that I needed less than 15 minutes to get dinner on the table. Fresh pasta cooks in boiling water in 1-2 minutes. I threw the sauce in a pan with the meatballs over medium-high heat for another 10-15 minutes.

photo 2-148 Voila. Fresh, hearty, healthy Italian. This is too easy.

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My daughter ate both the meatballs and spaghetti. We are doing everything we can at this point to get her eating the things that we eat regularly, so that we can reduce the amount of baby food that we have to buy. She loves tomatoes! In fact, all of that Italian got her excited to play well into the night. She turns one Friday!

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Pregnancy As a Flywheel Instructor + Uptown Lunch Dates

The timing of when I was introduced to Flywheel couldn’t have been better. Most things happen for a reason right? I started riding in May 2012. I was teaching by August 2012. I was pregnant with my first daughter by February 2013. I have ridden through injuries, pregnancy, post-pregnancy body transformation and finally through the start of yet another pregnancy. There really isn’t a better cardio workout for a pregnant woman. I’m not just saying that. Riding a stationary bike is safe from the outdoor elements (cars, weather, road stops, etc.), non-impact, not boring and still a great way to get a good sweat in a short amount of time. photo 1-133

With that said, I rolled into Flywheel Charlotte this morning with a new glow. Like I mentioned in my last post, it has been extremely difficult to hide this pregnancy from my riders. It is one thing to sit in the back of the room with the lights off but when you are the one in the front of the class (spotlight on) that everyone is looking at, how do you keep people from wondering? Thank goodness I don’t have to do that anymore. I have embraced my mini bump (fitted tank and all). Just because I’m pregnant doesn’t mean I am going to make class any easier. As with my first pregnancy, when I realize that I can’t keep up with what I am saying, I will pull back and become a rider for a few weeks/months. That is not now.

Screen Shot 2014-09-19 at 4.09.40 PM I taught two classes in row this morning (what regulars call a “double”). For those of you that do doubles, doesn’t it seem like that second class is a little easier? Maybe because you are already warmed up? Whatever it is, both classes were rocking this morning. I finally had a chance to download the new Maroon 5 album. I’m in love. I could make an entire ride with this album. See the 5:30 AM playlist above. There was a lot of torq (resistance) in this ride, coupled with some nice, long endurance pushes. This group pushed through it. Great work!

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I post a lot of group pictures and selfies from the studio. However, these typically are not taken by me. I have to give credit where credit is due. Eugene Park has been a steady member at our studio since it opened. He brings people together and spreads the word about Flywheel studios all over the nation (unpaid). He recently visited the Raleigh studio for the grand opening. While he was there he picked up gifts for several of the instructors and riders in our studio. He picked me up this great bag. Thanks for everything you do Eugene!

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When I am at Flywheel, I don’t feel like I am working. I get paid to work out and most importantly hang out with my friends (I guess that’s what you call #joblove). After a quick shower, real life started again. I headed straight home from the studio in mom mode. My husband and I worked together to get my daughter ready for daycare. He left for work. I packed the car before taking her to daycare and heading to job number two. Phew! With all of that going on before I even got to my desk, I didn’t have much time for a big breakfast. Hello, big lunch! My husband and I like to meet for lunch at least once a week to squeeze a little date in without the baby. It is our way of catching up without worrying about everything that has to be done when we are at home (it also has become one of my favorite parts of the week). Hunger from a small breakfast and the second trimester of pregnancy directed us to uptown burger hotspot Cowbell.

photo 3-117 I have posted about how great Mortimer’s is as a lunch/happy hour spot. Cowbell is part of the same restaurant group. I was pleasantly surprised how great the atmosphere and food were. I picked the Winehouse Chicken Sandwich with Sweet Potato Tater Tots. So what’s on the sandwich? Grilled chicken, honey wheat bun, topped with arugula, roasted red pepper, smoked habanero jack cheese and honey mustard (I dropped the honey mustard). The chicken was juicy and not overcooked (i.e. you can tell they cooked it to order). The tots were sweeter than I expected. If you prefer salty this is not for you. They dust the tots in a cinnamon sugar coating. It works if that is what you are looking for. Total bill? Right under $25 (sans tip) for two burgers, a soda and a water. Not bad! Of course if you want to be healthier you could opt to get your burger with no bun/no cheese and watch those condiments.

10389078_10102782219152373_411312496595647809_n We have a lot going on this weekend, so I will likely be off from posting tomorrow. However, by Sunday I will post my first baby update of pregnancy number two. The juicy stuff everyone is wondering. Think weight gain, movement, sleep, craving, symptoms, etc.) Have a great weekend, and of course, go Hokies!

Healthy Indoor Tailgate Recipe Offset by Birthday Treats

I have mentioned several times in the blog that I am huge college football fan (can we say:  “Let’s go…HOKIES!!”).  Last week the Hokies pulled off a huge upset win at Ohio State. Unfortunately that left me worried about the game this weekend.  Although the game was at home Saturday, my parents and sister drove down to Charlotte to celebrate my birthday with me.  Just because we weren’t in Blacksburg didn’t mean that we didn’t want to have our own little indoor tailgate.

photo-49My husband and I contributed by making a super easy crock pot pulled barbecue recipe.  This recipe is so easy, you just need three ingredients:

  • 5 pounds of chicken breasts
  • 1/2 bottle of barbecue sauce (everyone has their favorite, so you pick here)
  • 1/2 diced onion

About six hours prior to the game (or right before my husband was about to leave for his Saturday morning workout), we turned the crockpot on HIGH 6 hours, added the chicken and finally poured the barbecue sauce on top.  Put the lid on and leave it alone.  After 4.5-5 hours the crockpot will look like the picture below.

photo 2-128At this point you need to pull the chicken apart using a two forks.  Trust me, it will fall apart.  Once the chicken is pulled, add the onion and cover the crockpot for another 45 minutes to an hour.  The end result is amazing and really easy.  Did I mention you could also take this to an outdoor tailgate and reheat with a portable crockpot?

photo 5-42My mom was in charge of snacks.  Look at this cute coffee table set up.  You can easily make a appealing, healthy spread for a group to share by putting out some cute napkins, offering a nut, some pretzels and a light dip.

photo 1-129We took advantage of the time that we were together watching the game to also celebrate my birthday.  My husband surprised me with a beautiful cake from Tizzert’s.  This is the same place that I have mentioned in previous posts that we go to for “Suarez Saturdays” to get donuts.  It is also the same place that made our wedding cake.  Speaking of wedding cake, guess what the flavor of my birthday cake was?  The same great flavor that I tasted the day I got married:  Vanilla pound cake, raspberry lemon filling with butter cream icing.

photo 3-114Since my daughter’s birthday is next month, we did a little practice run with her blowing out candles (notice the Hokie gear!).

photo 2-131The only thing that could have made my day better was if the Hokies could have pulled off a win.  Needless to say, the time I have spent with my family over the past several months has been priceless.  It meant the world to me to have them in town for a few days.

photo 1-128You would have thought my actual birthday was on Saturday (based on the details of my celebration).  However, Sunday was actually the big day.  I didn’t expect much as my family was rolling out of town, and we hadn’t made any plans for the day.  Boy was I surprised.  I have said numerous times how much the riders at Flywheel mean to me, and today they showed me how much I mean to them.  Getting up early to exercise on Sunday is not easy.  Flywheel Charlotte had advertised a birthday ride for myself.  I was amazed to see so many of my favorite people not only filling the stadium but shouting out “Happy birthday!” the entire morning.  I even found a little gift on the bike when I walked into the stadium (see the picture above).

photo 2-130Yet another good friend that I met through exercise (Logan), had surprised me with a small gift.  Inside the bag I found the cutest pair of bike earrings. Seriously?!  This is the kind of well thought out gift that puts a smile on your face.  Thank you Logan!

photo 4-86I’m glad that I woke up to teach/workout.  It’s all about moderation.  I knew that I was going to be indulging all weekend. I finished off my birthday celebration with my favorite dessert: a Dairy Queen blizzard.  Y’all it has been too long.  I didn’t feel bad about indulging in every little bite of this dessert.  As I enter my thirties, I feel pretty blessed that I have had the chance to be surrounded by such a great group of people.  I can only hope that the next thirty years will be just as fun!