B / SPOKE Studio arrives in Boston

A new cycling studio has arrived in Boston’s Financial District on 101 Federal street, and it is described as a “unique, high-technology indoor cycling and lifestyle studio with a holistic approach”.

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B/SPOKE Studios’mission is to cater to riders’ mind, body and spirit through their personalized, lifestyle-focused studio. By employing B/SPOKE’s approach, the studio welcomes riders to find a sustainable path to better health and personal growth while enjoying a revitalizing workout. B/SPOKE has 35 Schwinn AC Performance Plus bikes and every ride comes with complimentary bottled water, heart rate monitors, towels, indoor cycling shoes, foam ear plugs, hair elastics and changing areas complete with six showers (four female, two male) equipped with products from Aesop, blow-dryer and hair straighteners

B/SPOKE does not officially open to the public until July 16th, but from July 9th -15th, ANYONE can sign up for over 30 complimentary classes by registering at http://www.bspokestudios.com. Upon check out, select the “$0.00 – Launch Week Free Class” option. (limit of one per person) Classes will be filled on a “first come, first serve” basis.

During this launch week, B/SPOKE will be open Monday-Friday from 5:00am-8:00pm, and Saturday-Sunday from 8:30am-11:30am.

As of July 16th, single classes and bulk packages ranging from $20-27 per class will be available, along with corporate and student discount programs.

With a packed schedule of six classes each weekday and four on the weekends, B/SPOKE makes it easy for any rider to find the time to fit in their workout. Bikes can be reserved online up to seven days in advance by visiting www.bspokestudios.com, and walk-ins are also welcome!

For more information, please call 617.951.9900 or head over to  www.bspokestudios.com.

Follow B/SPOKE on Twitter: @BSPOKEstudios, Instagram: @BSPOKElife  and Facebook: /BSPOKEStudios

Happy cycling, Boston!

Life’s A Beach

It’s the first day of Summer, and the weather is beautiful!

This year, Summer marks the official beginning of a hectic, yet memorable time in my life.  I’ve been very busy, all good things, and yes, sometimes blogging has to take a back seat.  I’ve never wanted to be that person who blogs their day-to-day life..especially if there is nothing that interesting going on….(besides working, teaching spin, planning a wedding, going to Aruba, buying a house, moving…among other time consuming, yet exciting events)  Smile 

…..OK, I guess my life is pretty interesting right now

My wedding date is set for May 17th 2014, and I am checking things off my list left and right

  • Shower Venue
  • Wedding Venue
  • Hotel rooms blocked
  • Dj, Lighting, Video..etc
  • Florist
  • Hair and Make-up
  • Priest
  • Wedding Dress

Lets just say I wanted to get the big decisions out of the way ASAP.

I still can’t believe that I am of marriage age, let alone getting married. It’s very surreal.

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As for my Spin/Tabata Trek classes, I am still teaching 3x a week and loving every minute of it.

Sweaty mess.

I love motivating, coaching, and teaching those who take my classes. There is nothing better than seeing my students sweaty, tired, yet proud faces at the end of their workout. It is a very rewarding job that I am lucky enough to have.

As for my recent meals and snacks, nothing has changed too much, except many of my meals are now “on the go”

Energize and hydrate

Oats and spinach with Greek yogurt…..Oats and spinach with Egg whites

(yes I add spinach to everything. eat your greens!)

Dark cocoa covered berries and almonds…Coconut Oil spray for cooking my chicken and other pan related eats.

Obviously I eat a lot more than this. Tupperware containers are my best friends.

As I’ve said before, you can always follow my Instagram @JenaMar1e, where you will find daily photo updates of recipes, new healthy products, workouts, and check ins.

Luckily I am on vacation for the next 2 weeks (one week spent in Aruba!), so some much needed relaxation time is on its way!

SO..to officially welcome the start of an amazing Summer, it’s time to take our workout outside.

Grab a hat, sneakers, sunblock (at least spf15), and let’s get going!

  • Start with a 3 mile walk, jog, or run, making sure your heart rate stays at at least 110 bpm. 
  • Follow with this total body circuit that can be done anywhere, and cinches every inch of your beautiful body.

Summer Cincher

  • End with 5 minutes of stretching, and make sure to hydrate and refuel with a mix of complex carbs and lean protein.

Stay gorgeous!

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Spring Fever

Spring has officially sprung, even though there is still snow covering the ground, which means that bathing suit season is right around the corner!

Find a fitness routine that keeps you wanting to come back for more.

Have fun, tone up, lose weight, feel great.

Spin

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This week’s Spin Playlist

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At home Cardio

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Strength Train

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Clean Up Your Diet.

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1/3 cup oats, 3/4 cup egg whites, 1 cup kale.

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shaved chicken breast

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  • Sunwarrior vanilla
  • 1/2 frozen banana
  • 1/2T almond butter
  • 1/2 cup unsweetened vanilla almond milk
  • 1/2 cup water
  • 4 ice cubes

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Bib lettuce with carrots, broccoli, chicken breast, hemp seeds and my new fav. mustard…

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spicccyyyy!

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mixed greens with ground turkey, peppers, onions and cannelloni beans. Topped with sriracha

And lots and lots of decaf tea…

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Variety is key

What’s On Your Plate?

Before we get to the wonderful world of food, here is a glimpse of this weeks Spin Playlist for you to rock out to during your next cardio session.

spin list

Yup, Ricky Martin is back and ready to help me push you through a killer workout!

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Woohoo!

Now let’s fuel shall we?…

Oats of all flavors…

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  • Oatmeal with egg whites, banana, cinnamon and peanut flour
  • Oat Bran with egg whites, chopped apple and Sunflower seed butter

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so addictive.

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Blueberry scone oats: mix raw oats, peanut flour, vanilla Sunwarrior (or protein of choice) and enough water to combine. Leave in the fridge overnight, and in the morning, top with blueberries.

Add more water if necessary. Heat or serve cold.

Ground Turkey with jalapenos and red bell pepper

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Sweet potatoes, my fav!

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Rainbow salads with kale, tilapia, veggies and hemp seeds. Topped with Rice Vinegar.

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And my go-to dessert…

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Hershey’s Dark chocolate cocoa powder mixed with water and stevia in the raw, poured over 1/2 cup of frozen mixed berries.

Top with a spoonful of plain Greek yogurt and slivered almonds or walnuts for extra staying power while you sleep!

Complex carbs, healthy fats, proteins and greens…I’ve got it covered!

So..What’s on your plate?

Peas and Crayons

Your take on TBL.

Who watched The Biggest Loser?

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What do you think so far? I must admit that I often cringe when I watch this show.

As a trainer and spin instructor, I have always been taught to start from the bottom and work my way up with an individual or group setting.

This does not mean having my clients work out for hours a day, performing exercises that their body’s can’t handle, having them run up hills when they can hardly walk up stairs, or screaming in their face, bringing their excitement level down to a ZERO.

Don’t get me wrong, I understand tough love, and the fact that the trainers have emergency personal on hand when their team starts to go into cardiac arrest, but I feel like this show may set a bad example for both future trainers and those who feel lost in regards to their weight.

Working out shouldn’t be about someone yelling in your face in a degrading manner, or making you feel weak for having unresolved emotional baggage. Yes, trainers are coaches who take no B.S, but we must also stand as a mentor and motivator for our clients. That is how I look at my job anyway, and I was glad to see that Jillian finally sat down with her team and talked to them like actual human beings.

Also, the children on this season break my heart. They are looking for acceptance through a mirror and feel as if being smaller will equal happiness, which we all know is not true. It makes me angry and eager to help in any way I can.

On Monday night, I had the pleasure of assistant teaching a spin class for kids and young teens at the studio that I sub at. We will be holding a 4 week program for kids to learn how to set up their bikes and exercise to fun music with people their own age.

And let me tell you…We had a BLAST in this class.

The kids were dancing and singing along to our playlist, while getting a great workout to benefit their overall health. It was so refreshing to teach an enthusiastic, free spirited group, and I look forward to the next few weeks that I get to spend with them.

It just goes to show that kids are more likely to exercise if they are having fun, and it is up to us to keep them motivated and moving! If more gyms and studios put together exciting activities for kids to come together and workout in a comfortable atmosphere, we will begin to see a change in the obesity epidemic.

Here are a few examples of what I have been eating lately to help keep me energized for my own workouts.

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oats with Sunwarrior protein, peanut flour, and blueberries

I like my oatmeal thick, as you can see 

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Chobani plain Greek yogurt with 1/2 chopped apple, blueberries and whole grain cereal

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mixed greens with 1/2 cup egg whites, steamed vegetables and hummus

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raw veggies with Greek yogurt and almonds

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lean ground turkey with sweet potatoes

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grilled chicken salads

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apples and almond butter

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and a favorite night time snack, sprinkled with some dark chocolate cocoa powder and toasted nuts.

Also, here is a fun Leg Routine for you guys to tackle this week.

Remember to always have confidence in yourself, do not let your mind trick you into thinking that you cannot perform a task, and do not let fear get in the way of your dreams.

You are stronger than you think.

Use any type of weight you like; barbell, dumbbells, medicine balls, kettle bells, or body weight.

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(adductor squats) or Goblet squats

Enjoy! xoxo

Peas and Crayons

YOU can do it!

Nutrisystem.

Weight Watchers.

Jenny Craig.

Diet pills. Cleanses. Sensa….It’s January!

If I could count how many times I’ve seen a commercial for all of the above business’ and products, I’d be a millionaire. Same goes for all of the people in their ads who gain their weight back.. and then some.

Reason being, these are quick fixes, and not a realistic way of learning how to eat right.

really?

Are you going to have packaged food delivered to your door for the rest of your life? Sprinkle Sensa on top of everything you eat? Count points and go to weekly meetings so your coach can keep track of your progress and accountability?

If it works for you, then great! But the only person who should be in charge of your life is YOU.

Make your own healthy meals. Move more. Hold YOURSELF accountable. But of course, if needed, ask for help along the way!

Talk to a trainer at your gym, research different types of workout studios in your area, or schedule an appointment with a nutritionist so they can educate you on what you should be eating.

sugar filled yogurts vs. Greek yogurt

white flour vs. wheat flour

saturated fats vs. monounsaturated fats

…just to name a few.

Use these options as a resource, not a crutch, and learn as much as you can about clean eating, proper form while working out, and realizing that any choice you make in life is YOUR choice alone.

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This is why I love to teach fitness classes.

Everyone has their own reason for showing up to a spin, boot camp, or body pump class, and those reasons are what bring us all together.

I created an upbeat playlist for this week to keep the energy high, and body working hard.

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Remember that our mind is what often holds us back from getting to where we want to be.

You don’t need a magic pill (which do not exist), or pre portioned packaged foods delivered to your door throughout the week. You just need to educate yourself, experiment with new foods, read ingredients list, and have the confidence that you WILL succeed.

YOU can do it!

Stocking Stuffers and Spin Music

We only have a few more days left to finish our Christmas shopping, and I find that sometimes it’s the stocking stuffers that can be the hardest part of the whole process.

Don’t just buy a bunch of junk. Buy a gift that the receiver will use and appreciate.

Here are some ideas for your Fitness loving, or aspiring, friends and family

New Ear buds

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Camelback, or other sturdy water bottle.

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Heart Rate Monitor

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Interval Timer

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Ipod Arm Band

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iTunes gift cards

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Workout DVD’s

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Arm Bands

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Lifting Gloves

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Antibacterial Soap

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Facial Cleansing Cloths

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Gym bag travel kit

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Headbands

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Gym Towel

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Tea

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(random, but we all love to drink it)

Now that we are all fully prepared to dominate at the gym, here is my Spin playlist for this week!

Spin Playlist

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