SPECIAL GUEST: DANIEL ZAVALA FROM BURNCYCLE SEATTLE

This week we're welcoming back a very special guest! 

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Seattle may be his home, but he got all his cycling swagger at Verticity...

Our ORIGINALS may remember DANIEL from our UNDERGROUND days. He's since joined the team at Burncycle in Seattle (one of our favorite cycling studios!) and he's coming back to visit us this week!! Ride with DANIEL Tuesday at 5pm and again on Friday (read on). He'll bring some fast runs, new moves, and caffeinated PNW style to this ride. Then he joins LB Friday morning at 7am for a BEST OF QUEEN ride. 

Come see what happens when the west coast comes to Nashville! Book your bikes here. 

MANIAC MONDAY - MEET STEPHEN

Maniacs! We welcomed three incredible new Pack Leaders this fall and haven't yet introduced them here properly, so gear up for some new Maniac Monday posts! This week we're talking with Stephen about his life off the bike as a Youth Pastor, his love of the Preds, and his dog Murphy's reaction to the F-bomb. Trust us, read on! 

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

As a youth pastor, when I'm not sending emails...who am I kidding? Emails are like 90% of what I do during work hours (other 10% of the day spent trying to get endorsed by la Colombe Coffee Roasters). But after hours?!?!?!?! Sending emails without formal greetings...

What are your favorite workouts away from VERTICITY?

I grew up playing a lot of ice hockey. When I get the chance, I love to play pick up hockey at the local rink. That's always an ample sweat. If you missed out on the Halloween Ride, I wore my hockey helmet and gloves. I'm pretty sure I burned like 4 million (+/- a dozen) calories.

Who is your dream rider?

Besides my fiancé, Probably Ryan Ellis of the Nashville Predators, but he's injured, so I'd settle for Ryan Johansen. Or maybe a double date ride: Mike Fisher and his wife, and Anna and me!

What are you best eats at each meal?

Breakfast: Iced Coffee
Lunch: Ice runoff from said iced coffee
Dinner: The cheapest form of protein because iced coffee can get pricey

Guilty pleasures?

When I have the rare cheat day from my strict aforementioned diet, I enjoy a good bourbon, or, if I'm not too lazy to make one, a Paloma from good tequila. 

Things you can't live without? 

I couldn't live without my dog Murphy, of course! I've recently learned that when he hears the f-word, his instinct is to immediately cuddle with the perpetrator (of course never me!). So next time you see him in the studio, drop an f-bomb and prepare to be cuddled!

What music is getting you super pumped up right now?

Most any remix done by Vanic gets me pumped up. His edit on Big Sean's Bounce Back will forever be my go-to. 

Check out Stephen on this week's schedule

VERTICITY HOLIDAY GIFT GUIDE

Our Holiday Gift Guide is here, and just in time for Black Friday! Scroll down to see the best of what to buy for your cycling-loving loved ones, or let's be honest, yourself. #noshame

Wondering what our ma-jor Black Friday deals will be? Get all the details on our holiday happenings here

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1. Cycling shoes are a must for every Maniac Pack-er. We love a good pair of Shimanos, but there are several great brands out there. Just make sure you get SPD cleats so that yours or your gift recipient's shoes are compatible with our bikes! Check out Kelsey's guide to buying cycling shoes here. 

2. The new RIDE beanie is RAD! Our slouchy beanie is embroidered with our favorite activity and our beloved blue logo. Grab one or five in our online shop or in the studio! 

3. Gift cards are always a win! And this holiday season for every $100 you buy in VERTICITY gift cards, you get 25% off a merch item or a free ride. That's win/win. 

4. Our new sweatshirt is the stuff of dreams. Throw it on before or after class, or lounge around the house in it on your days off from riding. (But really, do we take days off?) Pre-order online now or pick one up in the studio starting in December!

5. A SCRUNCHIE! And Lululemon made one just for us! Ok, not really, but their Light Locks Scrunchie in Dark Royal looks just like VERTICITY Blue and is the perfect accessory for all those hair flips you love to do in class. 

6. That incredible scent you notice in the lobby when you're checking in for class? That's our favorite Paddywax candle! And we've just added them to the merch wall in a winter-perfect black. Quantities are limited!  

7. We visited Lemon Laine's Oil Bar this fall and we can't stop talking about it. Natural beauty is part of wellness, and we're loving our customized oils. Give the gift of a luxe, personalized experience this season at lemonlaine.com. Tell them VERTICITY sent you! 

Remember, this weekend from Black Friday to Cyber Monday, take 20% off all class packs with code BLACKFRIDAY20 and first-time UNLIMITED riders can sign up for $150/month! Details here.

Black Friday Sale Preview & Holiday Happenings at VERTICITY

HOLIDAY CHALLENGE

This is a big one, pack! Beginning today you'll get a holiday sticker on the studio scoreboard at the front desk for every single ride you take through December 31st. At 10 rides you'll earn an exclusive new water bottle and at 15 rides an exclusive new shirt (both coming out in January!) then at 30 rides you'll be entered to win a major prize that we'll be announcing in December. Let's make this the sweatiest holiday season ever!! 

BLACK FRIDAY SALE

We're celebrating Black Friday in a big way! From Black Friday through Cyber Monday, get 20% off class packs (5, 10, and 20), and UNLIMITED rides for $150/month for first time UNLIMITED riders! Use code BLACKFRIDAY20 on class packs, and email us to set up a new UNLIMITED contract! Don't worry, we'll remind you before Black Friday kicks off! 

GIFT CARDS

Announcing new gift cards! You can now give the gift of VERTICITY with gift cards in any amount. Pick one up in the studio or let us know if we can mail one out on your behalf. BONUS: For every $100 in gift cards you purchase, you can choose a reward of 25% off of a piece of merchandise or a free ride! 'Tis the season!!

GIFT DRIVE RIDES

As a community, VERTICITY would like to care for those in need this holiday season. We'll be designating some of our regular rides on the schedule as GIFT DRIVE RIDES, where you can ride at a discounted price if you bring a gift. What kind of gift? Well, we're currently seeking nominations from our community for a family in need who we can deliver a wonderful Christmas to together this season. If you know of a family in your neighborhood, church, or community who could use toys, coats, clothing, and other gifts, please let us know. We're glad to keep the family information as private as possible, including you don't even have to tell us their names if you don't want to. Email us here, and watch more info on our GIFT DRIVE RIDES to come. 

We can't wait to celebrate this magical season with you!
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5 Places to Rejuvenate in Nashville

We live in go mode these days. Our legs don't stop on the bike and our minds don't stop going all day. And now with the holidays ahead, there's no better time to find some rejuvenation for our bodies and minds. We’ve compiled a list of 5 places around Nashville to take some time out and focus on relaxing, healing, and treating yourself. These make great gifts, too! 

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Float Horizen Nashville

Float Horizen is a float center and alternative therapy spa that just opened in our building in East Nashville, right next to our studio! It is a place where you can completely disconnect from life’s daily pressures, focusing instead on the unity and awareness of the mind and body’s inner workings. Float tanks create a zero-gravity, sensory deprivation environment designed to help individuals enhance overall health and wellbeing. Float therapy has been proven to have a multitude of emotional, physical, and mental benefits, including chronic pain relief, a strengthened immune system, muscle and bone regeneration, stress relief, and enhanced creativity.

The Epsom Salts in the float tanks not only create buoyancy, which reduces the sensation of gravity up to 80%, they are also absorbed into the skin and help detoxify the body. By removing the sensation of gravity, light, and sound, it allows the body to fall into a dream like state, known as Theta mode. With the absence of energy being spent on processing your environment, it allows the body to rest, recuperate, and heal. Book a float here!

Sweat House

The Sweat House is a luxury infrared sauna studio, where each patron may book a 30 minutes session in a private sauna pod in order to sweat and detoxify the body. Sweating is the body’s safe and natural way to heal and stay healthy. Along with detoxifying the body of harmful toxins we may contract from our air, water, or soil, there are multiple benefits to using the Infrared Sauna, including anti-aging and skin rejuvenation, weight loss, sports recovery, stress reduction, pain relief, lower blood pressure, improved circulation, wound healing, reduces cellulite, and the treatment of chronic diseases.

As for how it works, far infrared light is part of the sun’s invisible spectrum- so when you’re laying on the beach and start to feel all warm, that’s the far infrared heat. It is not to be confused with UV rays, which is the harmful rays from the sun that cause skin burning and damage. Far infrared heat is so safe, it is used in hospitals to heat newborn babies. The Far Infrared Sauna used at the Sweat House heats the body and penetrates deeply into joints, muscles, and tissues, speeding oxygen flow and increasing circulation. Book a sweat here!

Lotus Room

Blending the practices and teachings of yoga and full body massage, relaxation, and healing, the Lotus Room offers a unique experience for all over de-stressing. Known as An Ayurveda Healing Studio, the Lotus Room practices on the belief that “healing is both an art+a science, and it is the divine mission of this studio to help leave the world better than we found it.” From using traditional Indian holistic medical treatments to offering a yoga massage, providing Ayurveda Lifestyle Counseling and putting on workshops, this is an environment where the focus is holistic healing of the mind, body, and spirit.

The Lotus Room doesn’t want to just provide a one time massage, it strives to incorporate Ayurveda into every aspect of its business as well as teaching all of its patrons simple ways they can lead a more Ayurvedic lifestyle. Book a massage here!

Lemon Laine

A natural beauty and wellness shop focused on products that are good for you and make you feel good too, Lemon Laine is located in East Nashville run by owner Laura Lemon. You can go in and purchase quality, all natural products right off the shelves or book an appointment at the oil bar. The Lemon Laine Oil Bar recognizes that no two skin types or people are the same, and strive to create a unique beauty regimen that will be catered to your skin. The Oil Bar houses a vast assortment of seed, nut, and plant oils that the customer is free to touch and smell while Lemon Laine creates a formula that will suit your unique beauty goals.

Blending a unique business idea, with a chic and relaxing environment, Lemon Laine is your answer to skin care crafted specifically for your beauty needs. Stop by to shop or book your oil bar experience here!

Music City Cryo  

Cryotherapy may seem like the newest trend to reduce inflammation, increase blood flow and circulation, however, modern application of cryotherapy began in Japan in the 1970’s to treat rheumatoid arthritis. How cryotherapy works is you enter a hexagonal shaped chamber, where an adjustable platform will ensure that your head remains outside at all times. Then, nitrogen vapor is introduced to the chamber, dropping the temperatures as low as -270F. Cryotherapy treatment is administered for 3 minutes max, during which time the skin sends signals to the brain, which stimulates physical reactions and activates naturally occurring healing processes.

Cryotherapy has been said to have many of the same benefits as sweat therapy, including reduced inflammation, relief of muscle soreness, increased energy, increase in circulation and an increase in endorphins. Book your session here!

 

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.

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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!

THESE GIRLS ARE YOUR VERTICITY PACK LEADERS!

ALEXA

BIO

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)

WHAT MOTIVATES YOU TO GET OUT OF BED IN THE MORNING? 

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

WHAT’S #1 ON YOUR BUCKET LIST?

#1 is always to just keep traveling.

WHAT (OR WHO) IS YOUR SPIRIT ANIMAL?

My She-King, Tina Fey.

WHAT’S YOUR FAVORITE DISH FROM A NASHVILLE RESTAURANT?

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!

 

HEATHER

BIO

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. 

WHAT MOTIVATES YOU TO GET OUT OF BED IN THE MORNING? 

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! 

WHAT’S #1 ON YOUR BUCKET LIST?

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

WHAT (OR WHO) IS YOUR SPIRIT ANIMAL?

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. 

WHAT’S YOUR FAVORITE DISH FROM A NASHVILLE RESTAURANT?

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. 

 

JILL

BIO

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. 

WHAT MOTIVATES YOU TO GET OUT OF BED IN THE MORNING? 

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

WHAT’S #1 ON YOUR BUCKET LIST?

Learn to surf

WHAT (OR WHO) IS YOUR SPIRIT ANIMAL?

Zoe Kravitz

WHAT’S YOUR FAVORITE DISH FROM A NASHVILLE RESTAURANT?

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

 

KAT

BIO

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.

WHAT MOTIVATES YOU TO GET OUT OF BED IN THE MORNING? 

Honestly, Coffee and bacon

WHAT’S #1 ON YOUR BUCKET LIST?

Traveling to Iceland!

WHAT (OR WHO) IS YOUR SPIRIT ANIMAL?

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

WHAT’S YOUR FAVORITE DISH FROM A NASHVILLE RESTAURANT?

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

 

KRISTINA

BIO 

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

WHAT MOTIVATES YOU TO GET OUT OF BED IN THE MORNING? 

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

WHAT’S #1 ON YOUR BUCKET LIST?

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

WHAT (OR WHO) IS YOUR SPIRIT ANIMAL?

What: a golden retriever puppy

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

WHAT’S YOUR FAVORITE DISH FROM A NASHVILLE RESTAURANT?

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

 

ROBIN

BIO 

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). 

WHAT MOTIVATES YOU TO GET OUT OF BED IN THE MORNING? 

A good cup of coffee and workouts with friends

WHAT’S #1 ON YOUR BUCKET LIST?

See the Northern Lights 

WHAT (OR WHO) IS YOUR SPIRIT ANIMAL?

Parkour baby goats 

WHAT’S YOUR FAVORITE DISH FROM A NASHVILLE RESTAURANT?

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

 

SYDNEY

BIO

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").

WHAT MOTIVATES YOU TO GET OUT OF BED IN THE MORNING? 

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? 

WHAT’S #1 ON YOUR BUCKET LIST?

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

WHAT (OR WHO) IS YOUR SPIRIT ANIMAL?

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 

WHAT’S YOUR FAVORITE DISH FROM A NASHVILLE RESTAURANT?

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

 

TORI

BIO 

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. 

WHAT MOTIVATES YOU TO GET OUT OF BED IN THE MORNING? 

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

WHAT’S #1 ON YOUR BUCKET LIST?

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

WHAT (OR WHO) IS YOUR SPIRIT ANIMAL?

Stevie Nicks 

WHAT’S YOUR FAVORITE DISH FROM A NASHVILLE RESTAURANT?

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.

WHAT YOU'LL NEED

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

WHAT TO DO

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

 
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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. 

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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 kimberly@verticitynashville.com 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 nashbar.com has a good selection of shoes for as low as $40. Performancebike.com 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 Kelsey@verticitynashville.com 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

xoxo,

ae

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?

-NAPS ON NAPS ON NAPS

-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?