Rooftop Ride!

We had a great time at our first ever Rooftop Ride at the L.A. Jackson on September 23! Followed by a reception at the Marsh House, we had a lot of our maniac pack join us for a fun ride and cocktails with a beautiful view of the city we love so much! Check out some of the highlights below! 

Botox Q & A with Kelsey

Outside of Verticity, Kelsey is a board-certified physician assistant with experience in both dermatology and plastic surgery. She obtained her bachelor’s degree from the University of Virginia then attended Boston University School of Medicine for her Master’s in Physician Assistant Studies. It was at BU that Kelsey researched cosmetic injectables and wrote her master’s thesis, The Association Between Age and Cosmetic Effect of Treatment with Botulinum Toxin (Botox), about the benefits of starting preventative Botox at a younger age. Kelsey believes in enhancing every patient’s natural beauty through skilled and conservative use of cosmetic injectables.


What is Botox and how does it work?

Botox is a solution containing tiny amounts of a highly-purified botulinum toxin protein refined from the bacterium, Clostridium botulinum. It restricts muscle movement in the specific area it is injected. It does not plump or fill like a filler, but rather blocks repetitive movement that causes wrinkles in the affected area.

How long does it last?

Botox typically lasts around 3 months after the first treatment and can last longer with subsequent regular treatments.

How long until I see results?

You may begin to notice results within 24 to 48 hours, but it takes about 1 week for the Botox to fully take effect.

It is normal to need an adjustment after the first week, especially if it is your first time getting Botox or your first time with a new injector. Everyone’s anatomy is slightly different and nobody is 100% symmetrical, so if one muscle proves to be stronger than another, I will learn that after the first treatment and make a note for all future treatments.

Does it hurt?

Botox is very tolerable. I use the tiniest needle (smaller than a safety pin) and a little ice to dull the feeling of the stick. You’ll feel a slight pinch as the solution goes into the muscle, but it’s over before you know it. You may also hear a slight crunch and that is just a sign the needle penetrating the muscle.

Bruising is always a risk with injections, but depending on the area being treated, it is rare to bruise from Botox. If you do get a bruise, it will likely be small and easily covered with makeup for a couple of days until the bruise goes away

How long does the treatment take?

Your specialist will discuss your treatment goals and perform a facial analysis to determine the appropriate treatments for you. The actual injection process takes about 5 – 10 minutes.

How long is the recovery time after treatment?

After your treatment, you can resume your day. There is minimal downtime and your specialist may give you specific aftercare instructions.

What is the post treatment care?

It’s important to be careful with the treated area for the remainder of the day post treatment. It’s ok to make expressions, but do not put physical pressure on that area. Don’t go get a massage and or lay face down, don’t put on a motorcycle helmet or tight fitting hat. If you can avoid applying makeup, do so, but if you need to wear some, apply using a very gentle touch or preferably a brush. Don’t do any heavy rubbing and when applying, always use a gentle upward motion. Don’t work out or go to a sauna or do any excessive sweating (i.e. get your Botox after spin class). You can resume any normal activity the following day.

Will Botox make you look like you’ve “had work done”?

No. Botox is a technique-sensitive treatment, so if it is performed conservatively most untrained eyes cannot tell that you have had Botox. You should not lose the ability to show expression when you are treated by someone who is licensed, trained, and a medical expert in facial anatomy. It is important to talk to your injector about the results you want from treatment.

What were common side effects seen in clinical studies?

Three percent of patients experienced eyelid drooping in the frown lines studies and 1% of patients experienced eyelid swelling in the crow's feet studies. I do everything in my power to stay away from “danger zones” that could potentially lead to a dropped eyelid, and in turn you should do your part to not do anything post treatment that could cause it.

Other possible side effects include: headache; dry mouth; discomfort or pain at the injection site; tiredness; neck pain; eye problems: double vision, blurred vision, decreased eyesight and dry eyes; and allergic reactions, but these are very rare. Please see the Botox Important Safety Information including Boxed Warning and Medication Guide, and talk to your doctor.

What is the average treatment cost?

-Your cost not only includes the price of the product, but more importantly, the skill and expertise of the healthcare professional who is administering your treatment. Botox is a technique-sensitive treatment—look for someone who is licensed and trained and has experience treating patients.

-Be wary of discount products or “cheap” Botox—if it sounds too good to be true, it probably is. Also, beware of places that charge per area. It is transparent pricing, but most of the time per unit pricing is significantly less expensive than a flat rate per area.

-All that being said, here are some estimated price ranges. They will fluctuate based on age, anatomy, line severity, number of previous Botox treatments, etc.

Forehead: $60 - $160

Frown (“11’s”): $130 - $260

Eyes (“crow’s feet”): $50 - $200

How many injections will I receive?

Again, this will vary.

Forehead: 3 – 7

Frown (“11’s”): 3 – 5

Eyes (“crow’s feet”): 2 – 6

Do men get Botox?

Yes. “Brotox” is on the rise. According to the American Society for Aesthetic Plastic Surgery, 10% of all cosmetic procedures performed in the United States in 2014 were on men—that is more than 1 million procedures. 


Maniac Monday - Cross-training with Kimberly

My very favorite ways to get sweaty aside from riding at VERTICITY are a great vinyasa flow yoga class, running, and hiking. This past weekend I put my love of the outdoors together with my half-marathon training and took to the trails for my first trail run! I started my Saturday with REI's outdoor school class to learn more about it, and then hit the trail for 2.4 miles. It was actually so much less scary than I expected. Of course, the trail has some greater challenges, the greatest of which is the uneven terrain, but it was really natural to look ahead and adjust my steps as needed. 

At REI's Outdoor School "Trail Running Basics" class, they suggest looking 3-6 feet ahead as you run. They also encourage you not to hunch over but to remain upright when you're going uphill, which is a great reminder for any type of runner! The benefits of trail running include softer ground verses street/sidewalk running which is better for your joints, and the uneven terrain can strengthen more of your feet, ankles, and legs which can make you a better road runner as well. Not to mention the fresh air and beautiful scenery!

Sunday I hit up one of my favorite yoga studios in town, Inner Light Yoga, for Emmy's Vivid Flow class. I love her music choices and her attitude, and the class was a perfect blend of challenging and uplifting (two things we love here at VERTICITY too!). Definitely sore today from all the chaturangas! If you haven't been yet, be sure to check out ILY!! 

Cheers to my fellow weekend workout warriors! 

Meet the Pack Leaders!




My name's Alexa, and I...

1. am a former Ballerina

2. am forever a Clemson Tiger

2. am a hater of Lists 

3. am a lover of Sarcasm 

4. will work for Laughs*

*Laughs + free Verticity classes (do NOT tell Kimberly & LB)


A sunrise Verticity ride (fueled by a double espresso). Leaving class as the sun is coming up makes me feel like a superhero!


#1 is always to just keep traveling.


My She-King, Tina Fey.


Nashville has too many good dishes to claim only one as my favorite. But since you asked... Rolf and Daughter's Garganelli Verde handmade pasta dish. Bellissimo!




Hey, I'm Heather! I grew up in New England, did undergrad in Canada and lived in Latin America for a few years before making my way to Nashville by way of Atlanta. Outside of Verticity, I'm a grad student studying infectious disease in Latin America. When I'm not studying, you can usually find me teaching yoga, cooking with friends or throwing a tennis ball for my dog, Brodie. 


I love a morning workout, so by 5 or 6AM, you can usually find me working out. It's my favorite way to start the day! 


A Patagonia trip has been at the top of my list for years! Maybe after graduation, I'll make it happen. 


A greyhound. Not for speed reasons, to be clear. They like to exercise for 45 minutes a day and then nap for rest of the day, which is my optimal weekend schedule. 


The avocado fried rice at Butcher&Bee is B-A-N-A-N-A-S. Go eat it right now and then tell me all about it. 




I am a Nashville native and Belmont Graduate. When I am not at Verticity I work in the wardrobe department on shows like "Still the King"and "Nashville" .. Anyone heard of it? Firm believer that exercise is the cheapest form of therapy. 


Alarm.. Followed by the lamp.. Then music.. And once I become conscious I get excited about the possibilities of the day. 


Learn to surf


Zoe Kravitz


Black bean salad from Calypso Cafe aka Nachos disguised as a salad 




Hey, I'm Kat! I'm originally from Mississippi, but moved to Nashville in October '16 from New York City, where I stumbled upon my passion for Fitness and the community that it fosters. I love CrossFit and riding to the beat with the VERTICITY pack. In my free time, you can find me at concerts, traveling, and inevitably reading a book or binge watching the newest Netflix Original.


Honestly, Coffee and bacon


Traveling to Iceland!


That's a tough call. Some kind of weird hybrid between Kristin Wiig and our family cat, Gizmo.


It's not technically a dish, but the Maple Bacon Doughnut from Five Daughters is pretty hard to beat.




Waddup maniac pack! If you don't know me from the pop-up, i'm Kristina! Originally from Potomac, Maryland, I migrated to Nashville in 2014 to study Music Business at Belmont. After I graduate next year, I plan on moving to The Big Apple to pursue a career in health and fitness. #EastCoastForever


My inability to sleep past 6:00, thanks to years of always working the early shift! 


Definitely living in NYC for a few years after graduation. I love Nashville, but I am totally a big city girl at heart!


What: a golden retriever puppy

Who: my girl Amy Schumer. I'm convinced we would be best friends. 


A platter from Jack's BBQ downtown. Salivating just thinking about it *heart eyes*




Have you ever met a non-native Nashvillian? Meet Robin. She is your resident expert on bad jokes, Mom-dancing and healthy snacks. When not at Verticity, you go hang out with her at lululemon in Green Hills (#shamelessplug). 


A good cup of coffee and workouts with friends


See the Northern Lights 


Parkour baby goats 


Kimchi spring rolls at Avo and the Brussels sprouts at Two Ten Jack




Hey y'all, Sydney here! I'm originally from Miami, FL and moved to Nashville to chase my dreams of being the next Johnny Cash. Unfortunately, I can't sing and have no musical talent, so I settled for attending Vanderbilt, where I currently study english and economics. You'll constantly catch me talking about how much I miss the ocean, but don't be fooled, I'm never leaving Nashville (I mean, I can't now that I've picked up on saying "y'all").


My pup, Charlie, begging to be taken out on a walk almost as soon as the sun comes up. Like seriously, who can say no to those big brown eyes? 


Now that being the next Johnny Cash has proven impossible, cage diving with sharks is probably first on the list.


My dog, Charlie (he's the love of my life, can you tell?), or one of those trained raccoons that you see in those videos online wearing tutus and riding tricycles 


Chicken Pad Thai from the Smiling Elephant (it's gluten free!)




I’m a northwest kid who was born and raised in Portland, OR, moved here from sunny Seattle, WA, but Nashville has quickly become my Southern home. I grew up running XC, hiking, competing on the swim team, and playing golf. I feel more like myself when I’m being active, and in the past few years, cycling has been the newest component to that. Here is the summary: Fleetwood Mac and Tame Impala are my favorites. Cholula is the only hot sauce that matters. I still geek out over summer storms in the south. 


Coffee, not being late, and the feeling after a bomb workout class aka Verticity. 


Explore Zion National Park and/or cage diving with sharks in South Africa…too specific?


Stevie Nicks 


If I’m trying to feel good after I eat, I’m all about Burger Up’s beet arugula salad. If I’m going in with #noregrets, I’m opting for their Ramsey Pimento Cheeseburger with the Jalepeno bun…speechless. Or anything from Butchertown Hall.

Maniac Monday - Cooking with LB


If you're anything like me, you are in constant motion. I'm up before the sun most mornings getting my kids ready for school or getting myself ready to teach, I work a full 40 hours during the week, and then I'm off to grab my kids from school or manage the night classes at the studio. This leaves me with little time to even think about eating much less taking the time to prepare meals throughout the day. If I'm unable to grab and go, then I'm unlikely to eat at all. So I have found ways to fit in three healthy meals a day by setting aside an hour of time each week to meal prep. And I choose recipes that are simple to make and yield several meal portions that can be easily refrigerated and taste amazing reheated. Below is one of my favorite recipes. It starts with the same base ingredients but the best thing about this recipe is that you can change it up from week to week so you don't get burned out eating the same thing over and over.


1 tablespoon butter or oil

1 can Cream of Mushroom Soup

1 can Italian Season diced tomatoes (undrained)

1 can Chicken, Beef, or Vegetable Stock (optional)

1/4 of a large onion (chopped)

2 tablespoons each Salt + Pepper (I love seasoning!)

1 lb Protein of Choice (cubed or ground)

2 cups each of your favorite veggies (cubed)

1 large soup/stew pot


Turn stove to medium heat and melt butter. Stir in onion and 1 tablespoon salt + pepper and cook until onions are clear. Add in your protein + brown/sear on all sides. Then throw in your other veggies. Toss in the remaining salt + pepper. Stir until all protein and veggies are coated in the salt + pepper. Stir in the can of mushroom soup and tomatoes (and optional stock). Cover and let simmer for 10 - 15 minutes. 

NOTE:  If you use potatoes, make sure to throw those in when you throw in the onions so they have more time to cook. You may also need to increase your simmer time to 20 minutes to insure the potatoes are cooked through.

I love using ground turkey, mushrooms, zucchini, and squash in my stew! Pour it over cooked pasta to make an amazing Italian dish or toast + slice a fresh french baguette to add some extra carbs. There's really so much you can do with this dish to keep it interesting!

Maniac Monday - Kelsey's Guide to Skincare


In an ideal world, we would all wash off our make-up before we work out, but most of us live on the go, so we rush into cycling class where sweat and oil clog our pores for 45 minutes. I keep Cetaphil face wipes in bag and wipe my face as I leave the studio and walk to my car. 

Screen Shot 2017-01-30 at 10.46.27 PM.png

If you’re prone to breakouts, I recommend washing your face with a salicylic acid wash like Neutrogena Oil-Free Acne Wash, as soon as you get home. You can even use a salicylic acid body wash in the shower (Neutrogena Body-Clear Body Wash in Pink Grapefruit because it smells delicious). These can make your skin dry, so use a face moisturizer after. I swear by Cerave Moisturizing Lotion.

Ok let’s talk about “down there.” When you pedal fast throughout a 45-minute class there is a lot of friction that can cause irritation to your inner thighs and groin area. You can use a gentle face moisturizer, like the same Cerave Moisturizing Lotion, to sooth these areas. You can even put a thick layer of Vaseline on high-friction spots before class. If you find you are itching in your groin area after class, it could be “jock itch” (it’s more common than you think and no big deal) and you can treat it with Lotramin Ultra. 

Seeking Pack Leaders - We're Hiring Front Desk Staff!

Hello Maniac Pack! 

We're seeing an influx of new riders and lots of full classes (thanks to YOU!), and we are preparing to move into our shiny new studio in April (!!!). That means that we are also seeking front desk staff to join our team! We are looking for potential Pack Leaders who are passionate about fitness and community, positive and friendly, team players, dedicated to representing our brand, and motivated to bring your best every day. 

You must be available to work at least 4 shifts a week ranging from 3 - 5 hours each. Weekly hours will range from 10 - 20 hours per week depending on our needs and your availability. Retail and/or fitness studio experience is a plus but not required. 

If you're interested, email with your resume and we'll reply with next steps!

Kelsey’s Guide to Buying Your Own Cycling Shoes

If you're riding regularly, one of the best feelings there is (other than those two pound weights feeling lighter) is being able to bring your own cycling shoes to class! But what kind to buy, and what's the deal with those cleats? Kelsey gives us the scoop:

Where to buy?

You can purchase shoes at sporting goods stores and bike shops, but if you prefer online and want a good deal has a good selection of shoes for as low as $40. has a big selection, but it is pricier. 

What type?

There are two main types of cleats used in cycling. We use SPD cleats at Verticity, so your shoes must be SPD compatible or “2-bolt compatible.”

Cleats are not included, so make sure you buy a set of SPD cleats and we can attach them to your shoes at the studio. 

There are also two main types of shoes – road shoes and mountain shoes. You can use either at Verticity. Road shoes have a smooth sole while mountain shoes have ridges around the SPD cleat that make it easier to walk when off the bike. Most mountain shoes are SPD compatible, while only some road shoes are SPD compatible, so read the description for “2-bolt compatible” or look at the bottom of the shoes for two holes close together in the center of the sole near the ball of the foot.

What size?

Cycling shoes use European sizing so make a note of what size you rent at Verticity. Sizing varies by brand, so if you are buying online you might want to stick to Shimano (what we have) since the sizing will be similar. 

Still overwhelmed?

Email me at and I can help point you in the right direction ;) 

Maniac Monday - Cross-training with Addie

CROSS-TRANING: Do you Novo? Because I LOVE to Novo!

It's Maniac Monday! Now that you've met our team of Pack Leaders, we'll be sharing with you a little more from them each week. From favorite recipes to glowing skin after a sweat sesh, check back each week to learn something new from this kickass team!

Today, Addie talks to us about cross training between Verticity rides and Studio Novo. 

Verticity (indoor cycling) || Studio Novo (Lagree fitness)

Studio Novo (Lagree fitness) || Verticity (indoor cycling)

These two methods of fitness are not only the perfect compliment to one another for a well-round week of workouts, but if you get me started talking about either I’ll hope you’ll find my passion for both is unmatched, and that is what helps me to keep progressing workout after workout. 

It’s pretty much guaranteed that at least one hour of each day is spent at either Verticity or Studio Novo – teaching, coaching or taking. You know my why with Verticity, but here’s my why with Studio Novo.

Personally, I get the best results from High Intensity, Low Impact workouts.  I love the rush of feeling my heart rate skyrocket and the post-class endorphin rush (it’s a real thing y’all, workout early and you DON’T need coffee); however, experiencing that with minimal impact on my body is key to faster recoveries and avoiding debilitating injury.  Combining cycling with Lagree at Studio Novo no only keeps all my workouts low impact, but it’s improved my overall cardio, strength, endurance, core, balance, and flexibility; lengthening and toning my muscles in unimaginable ways. (I’m not joking about the core strength, always down for a #plankchallenge to prove it!)

You perform Lagree on a Megaformer (immediately you think Pilates, but this is not Pilates!) The key is making each movement slow and intentional to engage your slow twitch muscle fibers (allowing the body to burn energy for longer periods of time).  As someone who loves tabata workouts, Novo has reshaped a lot of my fitness beliefs and proved to me that slow movements with constant tension can spike that heart rate oh so high, and yes, you’ll SWEAT…a lot! This workout allows me to center myself and engage every muscle group in my body (legs, arms, core, each oblique, etc.) over the course of 50 minutes, causing each muscle to fatigue and awakening the glorious Novo Shake. 

In addition to the phenomenal workout, the coaching staff is comprised of some of the kindest and most encouraging Lagree lovers in Nashville. You’ll never have the same workout twice and you’ll be motivated by upbeat music and maybe a joke or two!

Dying to try Studio Novo? First class is FREE, so sign up now!

If you’d like to see a familiar face, come find me:

Weds: 6:30 p

Sun: 10 & 11a

The Shake Awaits



Maniac Monday - Meet Abby

Abby brings the energy to her ratchet rides every single time. We're always in awe of her "yes, let's do it!" attitude, whether it's running another round of stairs or heading straight from the bike to soccer practice. This girl can rally! Find out what moves this Kentucky Killer (hint: beat drops!), what she eats for all that energy, and her secret recipe for the best Halo Top flavor you could dream of. Read on! 

What's a day like in the life of Abby? 

Each day varies to some extent but the core usually remains the same:

DAY JOB: I work at TBWA\Chiat\Day so for the largest chunk of the day I'm either getting shit done from the agency in the Gulch or at the client in Cool Springs.

VERTICITY: When teaching a 6 a.m., I wake up with the birds & a dose of black coffee. When teaching an evening class/on a day off, I stay with my bed a while longer. I generally make up for the extra time in bed by being on my laptop until 1 or 2 a.m. curating my next fire playlist. *insert flame emoji* 

MIND: Nothing like some old fashioned relaxing. I like to reflect on the missions I've created for myself over some hot tea & check that I've taken at least one step during my day toward achieving one of those goals. Even if it's the tiniest step, movement forward is movement forward.

BODY: My personal workout is placed in my day dependent upon when I hang with my riders at Verticity. At some point, you'll find me in the kitchen whipping up a meal for the moment or prepping for days ahead.

SPIRIT: Carving out time for meditation has become priority. It keeps me in a positive place. Gimme that inner alignment, baby! 

What are your workouts away from Verticity?

I enjoy a good run, especially outdoors when it's warm. Get me on the soccer field & I'm really in my element. 

In the gym, I prefer my cardio to be on the stairmaster/Jacobs ladder then hit some weights/do whatever is in my workout plan for that day. 

When my schedule permits,  getting my ass handed to me at the Capitol Steps Workout hosted by James Crumlin [ig: @jamescrumlin] is a must! He offers a free bootcamp style workout every Monday & Thursday @ 6pm and it is the shit! James is such a genuinely kind human and lights the fire inside of everyone to keep pushing.

Hot Yoga Plus has been my favorite hot yoga studio that I've practiced at in Nashville thus far. It's my spiritual sweat sesh. 

Honestly, I'm up for any type of workout. You'll probably see me bouncing around different fitness studios in town testing out a new way to make my body sore. 

Who is your dream rider?

Can't pick just one. Imagining a room full of my close friends makes me feel excited. Man, if I could swing a lasso around all of my crew that's spread out across the states and get them into the studio together?! It would be LIVE, honey! A room full of bad bitches with good attitudes.

What are your best eats at each meal?

I enjoy trying out lots of different recipes so my eats have tendency to vary day-to-day. So, I'll just highlight my ideal meals on a "perfect" weekday where all my meals are planned ahead and I remember to grab my packed lunch off the counter before running out the door to work:

BREAKFAST - Usually consists eggs fried in ghee with a heavy handed sprinkle of Braggs Yeast seasoning (I practically pour it on). To keep the eggs company, I might have some sautéed spinach or roasted sweet potatoes & 1/2 of an avocado topped with Cholula. Adding Pederson's bacon to the plate would set it off. 

LUNCH - I've really been digging this Whole30 Chicken Tikka Masala recipe, so we'll say I have that for lunch on my "perfect day".  Put it in a bowl with a bed of cauliflower rice and boom..a dynamic duo is born. 

SNACK - Either fresh veggies/fruits, dried fruits (with no added sugar!), nuts, or an rx bar/larabar. 

DINNER - Probably my smallest meal of the day on weekdays because I end up getting home kind of late. Typically some form of well-seasoned protein with roasted or sautéed vegetables. 

I could talk about food/cooking for years so if you wanna be friends, you now know what ice breaker topic to use.

Guilty pleasures?


-Consuming mass amounts of Halo Top. Life hack: put chocolate, pistachio, & black cherry in the same bowl for makeshift spumoni.

-Binging on Blacklist and Person of Interest 

-Long, romantic walks through Target or TJ Maxx

-Charcuterie boards (why are these always so pricey at restaurants or even to make at home?!) 

Things you can't live without? 

-Camelbak water bottle

-Tweezermen tweezers

-Clarisonic/my entire skincare regimen

What music is getting you super pumped up right now? 

Heaping scoops of hip-hop with sprinkles of bassnectar-esque beats. 

Some of my go-to power songs of all-time are:

-F-U by Yo Gotti 

-Wipe Me Down by Boosie

-Backseat Freestyle by Kendrick Lamar 

-Knuck If You Buck by Crime Mob

-The Purge by Schoolboy Q

A few songs of the moment I'm feeling are:

-Moves by Big Sean

-Crazy Brazy by A$AP Mob

-Diamonds by Afrojack 

Maniac Monday - Meet Kelsey

Kelsey Cox is the newest addition to our team of Pack Leaders! As our Master Trainer/Master Instructor, she'll be bringing her years of coast-to-coast experience to the bike to teach y'all some killer hair-flipping rides as well as train our new instructors as our team continues to grow. Originally from San Diego and most recently from Boston, Kelsey tells us a little about her new-to-Nashville life (Local Taco has already offered to carve her name in a chair), her cycling-obsessed family, and the only leggings she'll work out in. 

What's a day like in the life of Kelsey?

Haha this is a terrible time for me to answer this question. I moved to Nashville 2 weeks ago and have no sort of routine yet (which actually drives me crazy- I love a routine), but I dove head first into my role as Master Instructor at Verticity and have loved every minute of it! 

Today I’ll snooze my alarm at least twice, drink some black coffee, then head to the studio for morning classes. I’ll ride one and watch one, then give some feedback on how to make a probably fantastic class even better (How great are these instructors?! I am so proud of how much they have grown and worked their butts off to do it!). Next I’ll come home, eat breakfast, do some chores, answer emails, and start hunting for my second job (I’m a board-certified physician assistant) all while blasting songs for tonight’s playlist. I have to leave my place in Hillsboro Village early to get to the studio for class (you all know what happens there, but if we haven’t met- come ride with me!). After class, it’s girls' night at my friend’s house to watch The Bachelor, then home for a little late night TV with my boyfriend and falling asleep by 11pm. Tomorrow will be totally different. Nashville life is a new adventure right now and I’m really enjoying it!

What are your workouts away from verticity?

I love boutique fitness and Nashville has everything! Barry’s Bootcamp, Cardio Barre, Title Boxing – East Nashville (Hey neighbor!), and hot yoga are my favorites! I like running every now and then too, but only if it is at least 60 degrees outside.

Who is your dream rider?

My family! My mom, dad, and younger sister (who is way cooler than me) all cycle. Seriously, our Christmas card last year was a picture of us on spin bikes after one of my classes. My family is a testament to the fact that anyone can benefit from this workout. My sister has always been a super athlete, but my parents crush some serious sprints and corners too!

What are your best eats at each meal?

Local taco, local taco, local taco. Just kidding, but I’ve been there a lot since I’m always at the studio and the philly cheese steak taco is amazing! Breakfast food is my favorite- pulled pork eggs benedict was my ultimate meal in Boston! Anyone got a Nashville brunch place for me with an equivalent? Lunch- tacos, sushi, leftovers. I’m always on the go, so whatever is convenient. I try to cook dinner most days. Last night I made the best chickpea burrito recipe from Thug Kitchen

Guilty pleasures?

HGTV, specifically Property Brother’s marathons, and Michi leggings. They are the only leggings I work out in, period. I have 10+ pairs and at least 5 more on my wish list.

Things you can't live without? 

I know it’s the corny stereotypical answer, but I couldn’t live without my family. They are the best! But also, my MacBook (my life is on there) and my Beats.

What music is getting you super pumped up right now? 

I love all of the awesome remixes one of my best friends (also a spin instructor) has been sending me. You’ll probably hear some of them in class! Tropical house is my favorite genre off the bike and Thomas Jack will always be my number one. 

Maniac Monday - Meet Kimberly

Pack Leader and Co-owner Kimberly helms the front desk a lot of mornings and loves some tap backs. But what is her life like outside of the studio? In this week's Maniac Monday she tells us more about her favorite eats (hint: Pad Thai takeout!), her love of Carrie Underwood, and what her day is like following those early mornings. 

What's a day like in the life of Kimberly?

Early and busy! I'm up before 5am most days and at the studio before 6am. I don't mind - I like being up before the sun and feeling like I get a lot done before most people are headed to work. After the morning rides I work on tasks for my other business, Press Management Group, where I'm an artist manager for country musicians and other creatives. It may be emails or photo shoots, show rehearsals or team meetings. 

If I didn't ride in the morning I may hit an afternoon yoga class or when the weather is warmer I'll go for a midday run. Afternoon workouts are my favorite because it's like hitting the restart button on my energy for the day, and I can get back to work afterward with renewed focus! After a simple but healthy dinner and glass of wine and maybe a little reading or writing, I'm in bed plenty early to get up and do it all again the next day.

What are your workouts away from Verticity? 

I love a good power flow yoga class! Something that gets me warm and keeps me moving, and makes me feel both strong and relaxed. I get plenty of intensity on the bike! I also love to run. It's a great way to see the city, and I'll do a couple of 5Ks or 10Ks each year in different places. 

Who is your dream rider?

I especially love a rider who comes in for more than just a workout, who is searching for some inner strength or inspiration, and who is open to taking that adventure wherever their gut is telling them to go. I've learned so much about myself on the bike and I hope for that for all of our riders too. Also, if Carrie Underwood came in I'd certainly be thrilled, and I think she'd love it. Come ride with us, Carrie! 

What are your best eats at each meal?

Iced coffee for breakfast, then eggs with veggies and avocado for lunch, and fish with veggies for dinner. I have to have something sweet after a meal, but my healthy go-to for that craving is pineapple. When I eat out I'm more lenient. My meals range from a big ole salad to a burger and fries, or favorites like tacos or sushi. 

Guilty pleasures? 

Crime shows! Dexter is my favorite show ever. I also like The Killing and The Fall on Netflix, and right now I'm working my way through Criminal Minds. If I'm taking it easy for an evening, I'll watch a few episodes and order in some Pad Thai and Thai tea. Another guilty pleasure is sparkling wine in a can. It comes with a little pink straw. Dreamy! 

Things you can't live without?

Travel! I moved away from Nashville for a few years and lived in Brooklyn and then Portland, OR. Both places felt like home and I have to go back to each at least once a year. I love to explore local hangs in new cities too and make them feel like home, even if just for a few days. 

What music is getting you super pumped right now?

The newest Lady Gaga record is BOMB. I love how she's taken her pop music success and brought into it more of the depth that we've come to know her for personally. I want to start every one of my rides with "John Wayne" where in the intro she talks about how much she loves cowboys, saying, "Can I just hang off the back of your horse and can you go a little faster!?" Yes, Gaga, I get you! 

Maniac Monday - Meet Beccah

If you've taken Beccah's class, then you know her rides have both the beats and the soul. We love her rhythmic playlists just as much as we love the inspiration she gives us in her velvety voice. This week we get a glimpse into what's behind those tap back push ups. Get to know where else Beccah sweats, what she eats to keep those abs on fleek, and why her home might just be Pinterest worthy.

What's a day like in the life of Beccah? 

On mornings I teach classes, I wake up and head straight to the studio. On days I don’t teach, I start with breakfast and a workout! My jobs all take place early in the morning or in the later afternoon so the middle of my day is usually devoted to studying (taking a nutrition course at the minute!), working on playlists/other work related things, or running errands. 

What are your workouts away from Verticity?

My favorites are kickboxing at Hotbox and running but I love trying new ways to exercise! 

Who is your dream rider?

My dream rider is anyone who is maybe a little scared to show up but they show up. Even though they can’t adjust their bike or clip in their shoes, they climb on that bike and find a fire inside themselves that they didn’t know they had, one that drives them to keep coming back and work harder every time.

What are your best eats at each meal?

Not technically an ‘eat’ but I make all my coffee drinks at home in the morning which are the best! I save a ton of money by not stopping by Starbucks every day and I get to control the ingredients (so no unnecessary sugar!). For lunch, an awesome salad! I make one at home with mixed greens, berries (strawberries and blackberries are my fav), goat cheese, and some organic green goddess dressing. Dinner has a tendency to be all over the place but I keep it on the light side, minimal use of sauces/creams and always some kind of vegetable.

Guilty pleasures?

I have two: first is sleeping in because DUH it’s amazing, second is ‘staging’ my apartment – fluffing pillows, folding blankets, lighting candles… Basically making it look like it’s in a magazine!  Oh, and Tenn Sixteen’s bar pretzels appetizer. YUM.

Things you can't live without? 

My super loving and supportive family and my dog Henry!

What music is getting you super pumped up right now?

Today, Kid Cudi’s new album. Tomorrow, who knows?

Maniac Monday - Meet LB

LB is not only co-owner at Verticity but she totally owns the bike in her rides, too. From her high energy, bass-filled playlists to her anything-but-shy instructing style, you'll leave her classes feeling stronger in body and mind. In this week's installment of Maniac Monday, we dive into her life off the bike (Netflix and nachos, anyone?) and what has her coming back to the bike each day.


My days are constant juggling acts. I co-own and operate Verticity while also running a second company providing executive business support to small businesses all over the US, create and lead two to three Verticity rides each week, and I'm mama to two amazing kids. A typical day for me is nonstop. I'm up first thing in the morning to get my kids ready and dropped off at school, then off to my office to work on any given administrative needs for my clients, grab my kids from school for after school activities before heading off to the studio for the evening rides and then back home for bedtime. Wake up. Wash. Rinse. Repeat. It's completely exhausting at times but I wouldn't have it any other way!


Being on the bike is the most well rounded workout I've ever found but I still love to cross train. The majority of my off bike workouts consist of strength and weight training with some yoga and stretching thrown in. I also love to run but have found that a more difficult activity to fit in since Verticity opened and the time changed for the winter. 


I love all of our riders! We all come from different walks of life but everyone who walks through our door and then continues to come ride is there for all of the reasons that we created this community. They want to push themselves out of their comfort zones for the sake of being stronger and more powerful and they want to have a lot of fun while doing that! They have a passion for music and for community and for wellness and for life. And they want to share that with other like minded people. 


My favorite food, hands down, is sushi and if I could eat sushi for every meal, I absolutely would. Protein is my jam! I eat ridiculous amounts of chicken and turkey because they are high in protein and lower in fat and they are easily added to almost any dish from salad to pasta to rice to served alongside vegetables. 


My guilty pleasure in my diet is nachos. Chips smothered in cheese and meat and lettuce and sour cream and black beans and jalapenos. It's all of my favorite things piled on top of each other. My guilty pleasure in life is days when I can stay in my pajamas, in my bed with Netflix and coffee and no responsibilities. 


It's cliche but I besides the necessities of food and water, I have an amazing community of incredible human beings around me. They have supported me and challenged me and loved me through the best and worst days of my life. I wouldn't be here today without them!


I've always been this way and it's even more fun now that I'm an instructor. I cannot get enough Rap + Hip-Hop in my life and I love seeing how those genres are finding their way into both Pop + Dance more and more. Nothing motivates me more than the inappropriate words and nature of a really good rap song. In my mind, the dirtier, the better!

Ride with LB on Tuesdays at 9:30am, Thursdays at 1:00pm, and Saturdays at 11:00am. 

Maniac Monday - Meet Julia

Julia's energy is contagious, which is how she gets her riders to give their all every. single. time. A professional songwriter, she loves all kinds of music and puts together some truly epic playlists to prove it. What does she do in her time off the bike? Find out what's behind that "woo!" in our chat with Julia! 

What's a day like in the life of Julia? 

Every day is different. Which I love/hate. I try to be as efficient as possible with my time but balance is, well, a balancing act. I don’t always get it right, sometimes I don’t even come close, but it’s worth it when I do. I make four priorities for everyday; sweat, songs, circles, me.   

SWEAT: I work out every day, whether that’s riding back to back classes at Verticity or taking a restorative yoga class to stretch and de-stress. Taking the time to make sure your mind, body, and soul are in a good place allows everything else to follow.

SONGS: I make sure I am creative every day; inspiration never comes to you, you have to chase it.  

CIRCLES: It’s very important for me to make time for the circle around me that’s made up of my local community, friends, and family. I volunteer regularly around the Nashville area (mainly at the Nashville Food Project). I love to go to rounds with my friends, call my mom regularly, and cook dinners with my husband. The love you put out into the world is reflected back to you.

ME: Making sure I make time to eat, sweat, but also to unwind at the end of every day whether it’s in between the pages of a good book or taking a long bath during a Netflix binge. You can’t run at 100 all day if you don’t slow your roll every once in awhile. 

What are your workouts like away from Verticity?

I’ve been a runner my whole life so if I’m not in the studio, I’m probably on the Music City Greenway or in Percy Warner Park. To balance out cycling and running, I’ve been sweating with Barre3 and exploring Nashville with ClassPass.

Who is your dream rider?

Good vibes only! Anyone who wants to sweat/dance/woo/grow is my dream rider. My goal is to help you find something you didn’t know you had burning within you, letting it shine, and enjoying the ride. Literally. Except for the intervals. Those aren’t enjoyable.

Also, I think Dave Grohl was born to be part of the #ManiacPack.

What are your best eats at each meal?

Turkey, turkey, turkey.  

For breakfast every morning I have turkey bacon, scrambled egg whites, sprouted grain toast with avocado which adds up to over 30 grams of protein in less than 300 calories. I find that if I start my day off healthy, the rest of the day falls in line.

I aim for my lunch and dinner to consist of half a plate of green (typically a kale/romaine salad), a lean meat (turkey typically) and some sort of complex carb (sweet potato, whole wheat pasta, etc). I try to cook all of my own food so I know what goes into it, and also, I love to cook!

But let’s be real, finding balance can be hard, especially in the Hot Chicken capitol of the world.  Don’t be too hard on yourself when we run into each other at Fox’s Donut Den. It may not be good for your body, but sometimes it’s good for the soul.

Guilty pleasures?

Sleeping in.

Things you can't live without? 

Audiobooks! I’m always running around between co-writes and classes and listening to books in the car has doubled the number of books I get through. It makes me feel like I’m not wasting away sitting in Nashville traffic. I’m currently working on The Light Between Oceans, but some of my recent favorites have been Fates & Furies, World War Z, and My Cousin, Rachel.  

What music is getting you super pumped up right now? 

I’m currently obsessed with “My Shot” off The Hamilton Mixtape featuring The Roots, Busta Rhymes, Joell Ortiz and Nate Ruess of fun.  I’ve been trying not to drive anyone crazy by playing it too often in my classes.

In the shower I’ve been singing along to a lot of Sia, Maren Morris, Kendrick Lamer, Bebe Rexha and Ryan Adams.

Ride with Julia Tuesdays at 1:00PM, Wednesdays at 1:00PM and 6:00PM, Fridays at 5:00PM and 6:00PM, and Sundays at 11:00AM. 

Maniac Monday - Meet Addie

Addie's passion for health and fitness is apparent from the first time you meet her, and her love of music from the first time you ride with her. From early-2000s jams to cool country B-sides, Addie seeks out the best beats to get you through her super tough tabatas. This week we get to know more about Addie! Read on. 


What's a day like in the life of Addie? 

Regardless of the day, I'm up early, typically 4:30 am! I love getting my sweat session in early, whether teaching at Verticity or taking elsewhere. (I joke that I've had a full day before I even get to work at 9!) I crave routine and familiarity, so I always need 30 minutes to eat breakfast and reflect on the coming day.  I work at a record label as my 9-5, music fuels my everyday and I love being part of the behind the scenes! After work I love either cooking dinner for friends of trying out a new restaurant! I try to be intentional with my time and surround myself with people who make me better, Nashville is such a great city for that! 

What are your workouts away from Verticity?

Outside of cycling I can be found at Studio Novo Nashville (a Lagree fitness studio, and I was just certified to coach there), Shed Fitness, Barry's Bootcamp, Hot Yoga Plus, The Pilate Garage, Title Boxing club, I'm a group fitness junkie what can I say! I will try any workout, so suggestions are welcome!

Who is your dream rider?

Honestly, my dream rider is anyone who is looking to better themselves, whatever your goals are, bring them to me and we can crush them together!  Sound like you? Then YOU are my dream rider! However, if any of the instructors from Cycle House in LA came to take with me, I'd be thrilled, as they got me hooked into this fitness craze!

What are your best eats at each meal?

Breakfast is always a massive smoothie bowl, refueling from my AM workout(s). Obsessed with figs & pomegranate seeds right now so they always top the bowl with a scoop of nut-butter (Wild Friends Chocolate Coconut Peanut Butter anyone)!

Lunch is protein & veggies (typically roasted) or whatever I feel like throwing in my crockpot this night before.  My crockpot obsession is REAL! A jar of salsa, 2 lbs of chicken and 1/2 cup balsamic vinegar (4 hours on high/8 hours on're welcome)!

Dinner is usually something light and typically involves protein and a sweet potato (can't forget the avocado). If you've read through Kenzie & Christina's profiles, we all have very similar tastes must be the LA vibes!

Guilty pleasures?

I grew up in Boston, so anything from the North End pastry (or pasta) wise is life. 
If you ever find yourself there, hit up Modern Pastry (not Mike's) and try a Lobster Tail, just trust me!

Things you can't live without? 

The ability to travel.  I've mastered the 7pm Friday to 5am Monday vacation, from Nashville you can get almost anywhere in US in about 4 hours, making the ocean readily available to me at all times! And the ocean tops the list of things I can't live without! 

Also, Patriots football...Laugh if you'd like, but the city of Boston has me brainwashed ;) 

What music is getting you super pumped up right now? 

I have the most eclectic music taste, pop music has been so on point since this summer, The Chainsmokers, The Weeknd, Jon Bellion, but I always try to throw in something from the late 90s/early 00s, Ja Rule & Ashanti anyone? Also, I'm really loving Now That's What I Call Music! Vol. 8 these days!

Ride with Addie Monday and Tuesday at 6:00am and 7:00am and Wednesday at 6:00am. 

Maniac Monday - Meet Kenzie

Today we're celebrating Maniac Monday by getting to know pack leader Kenzie! This girl rides like she was born on a bike, but she grew up doing more skiing than cycling. Follow her journey from LA to Nashville and from rider to instructor! 


What's a day like in the life of Kenzie? 

I am definitely someone who thrives in some sort of routine. I’ve recently gone through a season where I didn’t have balance and my life felt a little all over, but just a few weeks ago I started a new job at Ramsey Solutions and I have been able to develop some consistency in my days (not to mention, I absolutely LOVE my new gig). I wake up early, take my beloved Millie for a walk to get her moving before I am gone all day. After work I’ll head to the studio (Tuesday, Wednesday, Thursday) and teach the 7PM class. The nights that I'm not teaching I'll take that precious time to invest in the amazing people in my life; dinner with friends, wine nights on my front porch, long puppy dates; simple yet meaningful is what I'm all about.

What are your workouts away from verticity?

Hot yoga, SHED Fitness, and Barry’s Bootcamp. Though I will be totally honest with you, juggling work, teaching, and personal time doesn’t leave a lot of room for me to do other workouts- I mean I get to teach the BEST full body workout there is ;)

Who is your dream rider?

Gina Meyers from Southern California. I took her classes at Soul when I lived in LA. She is on another LEVEL. Her love and commitment to every single rider is how I want to teach. She exudes passion and excitement, and her classes were crazy challenging, but I left every single time craving more. There were multiple moments I remember crying- her class is a release and that is truly a gift when you as an instructor can provide that to your riders.

What are you best eats at each meal?

I’m an almond milk latte girl. I start every morning with one, without fail. For breakfast I have a smoothie because I’m always racing out the door to head to work. Lunch is always something light, if I eat too much at lunch I feel sluggish the rest of the day. Dinner is pretty much whatever I have in my fridge. I eat A LOT of eggs and sweet potato. Oh, and avocado is a must at every meal.   

Guilty pleasures?

Dark chocolate and The Bachelor.

Things you can't live without? 

I rescued my dog Millie in LA two and a half years ago and it was one of the best decisions I’ve ever made. She and I moved across the country just over a year ago, I didn’t have a job, I didn’t know a soul. She has been there for me through it all, heart break, loss, moving, everything. She’s my world. I also can’t live without almond milk lattes- the obsession is real. 

What music is getting you super pumped up right now? 

Right now I’m feeling super inspired by all the new music coming out. New Music Fridays are my favorite. I’m loving IT ALL. 

Ride with Kenzie Tuesday, Wednesday, and Thursday nights at 7pm, and Saturdays at 10am. 

Maniac Monday - Meet Christina

Welcome to our first Maniac Monday! Here we'll dive into the lives of our pack leaders each week, learning more about what they eat, how they sweat, and what moves them on and off the bike. 

Meet Christina! 

What's a day like in the life of Christina?

I am big on structure and having a plan! Work, life, travel, financially, etc. I still work for the same company I was employed with full-time back in Los Angeles and treat my days as if I was still working in my office back home. I wake up around 6:30 AM, blow through a pot of coffee, watch the news and read through my emails and Business Insider. If I have the time (given traffic or weather) I get a few mile run in or will hit Barry’s before work. 8 AM - 5 PM I get into my zone! I work for a company that manufactures research devices for the neuroscience community and manage multiple accounts in different countries. I wrap that up around 5 and depending on if I teach or not, I either head to the studio for my 6 PM class or to Hot Yoga! I cook all my meals. I am not what you would call a “meal prepper” or follow any of those fad detoxes or diets like The Whole 30 or Paleo, but am an advocate for a fit and healthy lifestyle and like to have control over what I put in my body. If I do eat out (which is not very frequent) I order what I want. You’re not only paying for the food at a restaurant but the experience! Enjoy yourself and have discipline at home!

What are your workouts away from Verticity?

My workouts away from Verticity vary. I am always open to try something new but running has been my passion for a long time. I prefer outdoor running over a treadmill anyway! There is no better mental clarity than the intense cardio workout while being at peace with nature. Aside that, I do love Barry’s Bootcamp for interval training and hot yoga to help relieve my muscles.

Who is your dream rider?

My dream rider is Pixie Acia! I started riding almost 5 years ago back home in West Hollywood. I have taken many instructors in Los Angeles (many who I love dearly still!) but Pixie’s class was special to me. She has a unique balance between being intimidating enough that you want to work hard and wouldn’t dare slack yet authentic and kind and motivating! That is rare if you ask me. She is kind, forgiving, an animal lover, and TRUELY cares about each individual rider. I have taken hundreds of her classes to date and I can honestly say not one class or playlist has ever been the same. She changed my life with her classes and I am truly grateful to give back to Nashville what has changed my life so much.

What are youR best eats at each meal?

If I had to pick one thing to eat the rest of my life it would be an avocado (must be a California thing). I am a creature of habit! I do believe that you need to listen to your body. If my body is craving meat, it is most likely because I need that and am lacking nutrients! If my body is craving carbs, I most likely am low on energy and need that as well. I eat with balance and listen to my body. I love vegetables, salads, fish, and have become rather creative with making “not-so-healthy” meals healthy! For example, I love pizza (don’t we all). I will make a tortilla pizza on ezekiel bread. Sprouted grain tortilla, light marinara, sprinkled cheese and some veggies! Fixes my pizza craving and not bad for you!

What are your guilty pleasures?

That is relative! If anyone knows me even slightly, I love taco’s and my Mexican food. Sorry Nashville but what you have here is NOT real Mexican food! In addition to food, I have a lot of different interests. I am a science nerd (I have to be to work in it), I watch ridiculous reality shows (makes me feel like I’m back home) and could eat pasta everyday if it didn’t have any consequences.

What can you not live without? 

I cannot live without my cat RICHARD! Call me a cat lady, crazy, weird, I don’t care. I’m shameless in my truth. I got him when he was too young to leave his mom 4 years ago and bottle fed his cute self. He came here from California with me and is my heart!

What music is getting you super pumped right now?

I have been on quite the DJ Quik binge mixed with some Stones lately!

Ride with Christina Mon/Tues/Thurs at 6pm and Sundays at 10am.