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Fitness, Lifestyle

Get in your head

Get in your head.

A lot of trainers tell you to get out, but I say, get in.  Instead of running from “I can’t do this” or the “I am too tired” thoughts that creep in, change the narrative.  Change the thought process and pattern.  We don’t learn anything by running away from problems.  Pretending like something isn’t there only allows it to manifest into something bigger.  “I can’t do this run” turns into “I am not good enough to come to class” which could turn into “I am not good enough”.

Flip it, part 1.

If you have come to my class, you’ve heard me say it before: change the narrative.  Change the sorry that is running rampant in your head.  Grab onto the thoughts, flip them around, and make empowering statements about your life.  Replace the negative words for statements that will strengthen you and lift you up.

Flip it, part 2.

When you are facing something that definitely feels too big to handle, break it into smaller pieces.  A great example is doing a long run out of the saddle.  That run takes a strong foundation of skill and muscle to properly complete it.  Instead of running wild out of the saddle, we start small by learning how to do jumps.  “Jumps” are when we come straight up for a series of counts (usually 8, 4, or 2) and then go back down.  We learn how to control our muscles and body in smaller increments.  When done properly, jumps are JUST as hard as long runs, if not harder,; however, they are more manageable.  If your instructor is leading a long run and you simply are not ready to do the whole thing, break it up! Stay up for 8 or 16 counts then sit back down again. Repeat until it is over, or, until you feel strong enough to run the whole segement.  Replace the “I can’t do this run” with “I can jump for 8 counts at a time”!

You can do it.  You need to want to do it.

Ultimately, you need to WANT to attack what is in front of you. You need to decide to show up and do it.  Nothing will ever change from skirting the problem or just bowing out completely.  There have been many days where I don’t think I can confront what is going on in my body; however, I WANT to see it get stronger.  I WANT my body to be strong. I WANT my body to be healthy.  That WANT is my fuel for my story.  That WANT is what inspires me to change my “I can’t” into the biggest, best “I CAN!”

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Want it.

Flip it.

Change it.

Yes you can.

 

Xo

T

Fitness, Lifestyle

SoulCycle Training – Week 5

THAT’S A WRAP!!!

Wow

Can you believe it? No? Me either.  I am stunned that we are already into Community Ride week.

Week 5 training was about leaning into what we have learned, practicing, and asking any last minute questions.  At this point, we need to trust in the training, knowledge and advice we have been given.  We need to trust that all the information is stored somewhere in our brains and at the right time, we will tap into it.  Now, in order to tap into the knowledge base, we need to have a calm brain and body so that it can just flow through us.

The incredibly exciting task at hand is for all 41 of us to complete our Community Rides.  If you are no where near the SoulCycle world, Community Rides are when new trainees teach a regular class to the public and a training officer will sit in the room and then share feedback 1-on-1 so we know what we do really well, and where we need to fine-tune.  You can sign up for all of our classes online and they are FREE! How exciting for you! A free SoulCycle class with a bunch of rad, excited and talented instructors.

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What can you expect from MY class?

  1. A TEAM atmosphere
  2. More resistance than you think you can push through (but I know you can🙂)
  3. SWEAT…a ton of sweat…so hydrate properly
  4. High-fives, fist pumps, air kisses, handle-bar smacking…all the things
  5. Mountains (figuratively speaking…although it will *feel* literal) with sweet views from the top
  6. Quirky comments that fly from my mouth before I filter them
  7. Knowledge bombs about anatomy, nutrition, life
  8. Rad music from all genres
  9. Growth: mental, physical, emotional, spiritual…all the growth in all the ways
  10. A coach who is tremendously passionate about your well-being and teaching you how to SHINE YOUR LIGHT BRIGHT

So book those bikes, find me on Instagram ( @tiastake ) and let’s find some epic hills and show them what a BOSS team we make!

xo

T

Fitness, Recipes

What I Eat in a Day- Training Edition!

The short answer to this post is EVERYTHING.  I am constantly eating from the moment I get up to the minute I go bed.  Even without training, I have a fast metabolism, so throughout this process it is cranked up! Instead of breaking this post up by meal, I’m going to segment it by time of day.
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Morning

Big glass of water
“Bulletproof” Style coffee:
1-1 1/2 C freshly brewed coffee
2 Tbs coconut cream
1 tsp mct oil
2 tbs collagen
1/4 C almond milk
1 Apple
Oatmeal:
1/3 C oats
2/3 C water
Pinch of salt
Half a banana
Topped with: 2 Tbs PB, Protein yogurt (2Tbs vegan protein powder mixed with the same about of coconut yogurt), 1Tbs pumpkin seeds
After my first class of the day: 1 rX Bar + Oatly Milk Matcha latte + collagen stirred into the Matcha.

Mid-day

It depends on my lecture/drill schedule and what I am doing. If I am riding right away, then I will usually have 1 brown rice avocado roll or 2 rice cakes sandwiched with hummus.
If I am not riding until later in the day, then I will have a big salad thing with sweet potato or quinoa as my carb, greens, nuts and seed and a protein (eggs, tuna or chicken).  I have also taken to the gluten-free mushroom toast from Merriwheather with a poached egg. I mean, yum.
Basically, my mid-day eating pattern is all about eating enough protein/carbs/fats around my riding schedule, which changes.
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I also drink BCAAs, water, Kombucha, Bone Broth and/or green juice during the day.  LOTS of water…3-4 litres per day.

*BCAAs are super helpful when performing so much cardio as they help to preserve your muscle tissue and performance

*Aim to drink 2 water bottles per class.  You don’t have to drink both in class if that makes you feel ill, but budget two per class.  This is in ADDITION to your regular water intake folks.  HYDRATION is key for your cells, muscles, glowing skin, healthy bowels (yes I went there), detoxification, breathing…essentially everything you do.

Evening

Snack when I get home: frozen peas + some sort of “chip”.  I am a huge fan of the lesser evil cheezy puffs…omgeeYUM
1 glass of wine…yes, 100% I earned this
water
My favourite go-to pasta right now:
Sauteed onion, zucchini, cauliflower, butternut squash medley with either ground chicken or tempeh all deglazed with a splash of coconut aminos.  Add a big pinch of pepper and a smidgen (or to taste) of salt.
Cook up some Eat Banza Pasta…usually I go through 1/3 box in one sitting.  Mix it all up with 2 Tbs of plain hummus, 1 Tbs pesto and 2 Tbs of nutritional yeast and DEVOUR!
I will also have a BIG ASS salad: greens, cilantro, green onion, sliced apple (in season), avocado, crispy chickpeas, balsamic drizzle

Bed-time snack

Bowl of Maple ladders (chickpea flour based cereal that hints at maple syrup), or other gf plain cereal, topped with some nut butter, coconut milk yogurt mixed with collagen or vegan protein powder (added protein) and a banana.

*Your body repairs itself as you sleep…that requires energy.  If you do not have enough energy in your body, your recovery will be slow.  Simple math here guys…Make sure you have adequate intake so your recovery is optimal.

*I am aiming for about 1.5 grams of protein per pound of bodyweight which puts me at 190 grams of protein per day.

*I am aiming for about 280g of carbs per day.  Carbs are an essential player in athletic performance and the more cardiovascular output you generate, the more carbs your body needs to repair, refuel and recover.

*The rest of my daily calories I source from healthy fats…avocado, coconut oil, nuts and seeds/ nut butters, coconut milk yogurt, fatty fish such as salmon.

You do you buttercup.  Just please oh please make sure to give your body enough food and hydration so it can thrive.  This is not the time to restrict your eating.  If you do, your body will not recover.  Your body will start to break itself down and use your muscles as fuel…and that is definitely not what we want.

Xo.

T

Fitness, Lifestyle

SoulCycle Training Week 1

SoulCycle Training Week 1

Well we did it.  We made it through week one of the SoulCycle instructor training program.
I didn’t know what to expect other than a whole lot of riding and sweating and for it to be tough, emotionally, physically and mentally.
I am so happy to report that I am feeling inspired, grounded, motivated, strong, uplifted…all the feelings! Yes it is difficult, but it just feels so right.  I haven’t felt this happy everyday in a while.  That is what makes it all worth it.  Also, the thought of being able to offer someone the best part of their day…45 minutes of heart pumping love and endurance, that is what keeps me going.
A few learnings thus far:
  1. A balanced breakfast with all my macros and nutrients is more important than ever.  I need a strong hit of carbs, fat and protein right in the morning.  My mid-day meals have been wonky and I feel like this will be a trend that continues.  I am riding between 2-4 hours each day on average, so I need a lot of quality fuel and nutrients!
  2. I cannot ride on a full stomach.  I ate a salad last week before a drill and felt so nauseous the whole time.
  3. Apples, organic honeycrsip to be exact, are my best friend.
  4. Oat milk matcha lattes are also my best friend. Add collagen peptides and you’re set.
  5. Pair the apple with the matcha and I have a great snack with carbs, fats and a bit of protein (see collagen peptides note).
  6. Protein bars have become a thing, as well as no fruit green juices.  I want to make sure I am getting enough protein and a protein bar is a quick option.  I know it is a processed food but ya’ know what? I don’t care.  As long as the ingredients are clean, it is a fast and nutritious option so that is what I need.  Since I am not having a traditional “lunch”, a green juice is a great way for me to get fast vitamins.
  7. Dinner needs to be big.  HUGE.  Massive.  Dinner will always include a big-ass-kitchen-sink-salad along with a main.  I have been rotating through chickpea pasta and sweet potatoes as carbs (large serving here) with some veggies and either tempeh, fish or ground turkey breast.
  8. Snack before bed is imperative.  My muscles undergo a lot of training during the day and the prime time for them to repair is while I am sleeping.  A snack before bed is a great way to top up my calories and macros so my body can repair through the night.
  9. Hydrate with enough electrolytes + bcaas to keep my muscles and cells filled.
  10. Soak it all up and stay true to myself! Although the days are packed and the emotions are high, I am reminding to keep grounding myself into the day and soak up being in NYC again.  This is an amazing experience and I don’t want to rush it or let it fly by without being present.  I also am focusing on staying in my own lane and being my authentic pixie self.  I was brought into this program for who I am and they want ME…they do not want another version of an existing instructor.  I need to find and trust my voice.
Bonus: the sweat bag situation is real people.  I am tossing those bags in the freezer and making a trip to the laundromat every 3 days or so.  It takes a lot of sweaty spandex to pull through this program.
Love ya!
Xo
Tia
Fitness

Training Prep

 

So.  I’m in SoulCycle training.  Now what?

Many of you have asked me what it is going to be like and how I am preparing for it.

Well, I cannot predict the future. I cannot say what the program is going to involve or what it is going to be like.  What I do know is that training requires a lot of stamina. Not just physical endurance, but mental too.  I have a number of friends who are now instructors and I have picked each of their brains as to what training is going to be like.  Here is what I have learned:

  1. It is intense.  In the greatest way possible, it will require all the physical and mental toughness that I’ve got.
  2. It is demanding.  A lot of hours are spent each day sweating and riding.  Stamina is apparently the #1 thing that people wish they would have built up prior to starting training.
  3. It is fun! Despite the many hours on a bike, the training program is a lot of fun.  You are surrounded by like minded individuals, all doing what you love, so it is hard to do anything BUT have a great time!

 

So now that I have a general idea of what it is going to be like (painting with a wide brush stroke here), how have I adapted my training? How have I changed my daily routine so that I am setting myself up for success?

  1. Increasing my strength training.  I am making sure to hit two heavy leg days and two upper body days that are focused on lifting heavy weight at low reps.  I am trying to develop as much strength and muscle as possible before training.

  2. Increasing my stamina.  I already have a very strong cardiovascular base, however stamina and endurance can always be improved! While on vacation in Osoyoos, I have been riding my road bike every day, hitting between 40-50km and a few hundred meters in elevation.  A blessing in disguise has been the wind.  I have been battling headwinds each day and this only makes it more challenging.  With 80-110 minutes on the bike each day, my heart and muscles are getting stronger and stronger.
  3. Increasing my FOOD! With the spike in training, I have increased my calories by an extra 200 a day, mainly focusing on carbs and protein.  I am currently playing around with my macro range and am sitting right now at 45/30/25 split of carbs/protein/fat (see the screenshot taken from TDEE Calculator).  The carbs are helping me sleep deeper so I can recover better and they are also feeding my muscles for the long rides that I am doing.  Once in training, I might adapt the ratio, but I want to see how my body adapts and reacts to where I am at right now. Screen Shot 2018-09-01 at 3.20.49 PM.png
  4. Decreasing coffee.  Man, this is the hardest one.  I would gladly hop on my bike and go for hours for a delicious almond or oat milk latte.  My adrenal glands are currently battling a wee bit of fatigue.  One of the best things I can do is decrease stress and inflammation and, you guessed it, coffee.  I haven’t gone completely cold turkey, but I am decreasing it to a treat 1-2 times a week.  Instead, I have swapped it for matcha.  Between you and me, it tastes like grass.  Slightly moldy grass.  I have not developed a taste for it yet but am determined to do so!  Oh the things I do for my body.

I am now less than a week out before I leave for NYC.  I know that it doesn’t really provide a ton of time to see many changes.  In my mind, even a few days of stronger habits will pay off.  Our bodies are wonderfully adaptable and are capable of more than we give ourselves credit for.  Believe in what your body can do.  Give it time to respond and change.  Listen.  Listen to what your body is saying when you make changes.  Above all, love it.  It is working really hard for you.

Right now, I am asking my body to do A TON.  I recognize it and love it for what it is doing.

Xo

Tia

Fitness, Lifestyle

I Got In!!

I was planning on crafting a witty title for this post but honestly, it is too good to mess with.

I passed my audition!

I am going to NYC for SoulCycle Training!! The reality of it all is still sinking in.

From the first audition to the fourth, a lot has changed.

Audition 1: Adaptation

SoulCycle had yet to open up in Vancouver .  This was the very first audition for the wave of instructors that would lead the community of Yaletown.  Looking back, my lesson, and the theme, was adaptation.  When the audition day came, I had not taken a SoulCycle class in over 8 months.  I was out of rhythm with the class and had lost touch with the essence of the company: the community.  Instead of auditioning in a group setting, we were called in one by one.  I was not prepared for this.  I was not prepared to “teach” to an empty room.  I was also not ready to hear my voice on the microphone.  I was thrown off by the whole experience, and I did NOT adapt.  Instead, I became overwhelmed by things out of my control.

Audition #2: Satisfaction

My second audition took place in November 2017.  This time, my theme turned out to be satisfaction.  The actual audition day was a breeze in comparison to every other one.  There were only 12 people auditioning and the whole process took 1 hour.  I do not remember much from the day; however, the process after the audition, I remember like it was yesterday.  I had auditioned well.  My songs were great, my words were inspiring, my flow was on point.  I was great! The catch? There was no space on the schedule.  There was no place to put me after training.  So, I had to be satisfied with the effort that I gave and had to learn to trust the process.  I had to surrender to the timing, God’s timing, and know that I did everything right and it was just not my time yet.

Audition #3: Inspiration

Fast-forward to April 2018, and we are at my third audition.  Third time’s a charm, right? Not exactly.  I invested so much into this audition.  I used my savings and flew myself down to LA for the audition because I thought this was the time.  Correction, I was wanting this to be the time…I was trying to WILL it to be the time.  I had spent the previous 3 months absolutely soaking up my best friend’s skill, talent and grace.  I had spent ever Tuesday night in a room filled with inspiration and was carrying all of that with me to LA.  This audition, I was with over 40 other people! Because there were so many of us, it was split into two rounds, and some people were cut after the first round.  I felt so inspired and motivated by all the people who came and showed up chasing their dreams.  The odd thing is that I still had a shadow of a doubt in my heart.  Although I was completely and utterly inspired, I was lacking an internal conviction.  I was at a crossroads in my career and was riding as much as possible in Vancouver, and I still doubted that I was “good enough”.   This is real talk you guys.  We are the ONLY people who stand in our way.  We are the ONLY people who give up right before the finish line.  Although I certainly didn’t give up, I just didn’t give my all because I wasn’t ready.

Audition #4: Determination

Damn was I ready.  My fourth audition day came, and I was BEYOND ready.  There was a shift inside of my heart and soul between the third and fourth audition.  I literally stepped into my own.  I stepped into the woman that I am today.  I was determined to be the best human that I could be.  I realized that I have a passion and purpose to bring joy and health into other people’s lives.  I relinquished living up to other people’s expectations and starting living MY life, in the biggest, brightest way that I could.  I was determined and disciplined in my preparations, both physically and mentally speaking, and knew that it would pay off.  THIS PIXIE DOES NOT QUIT! By the time the audition day came, the nerves had dissolved and instead, all I wanted to do was get in that room and light it up.  I wanted to lift all the other audition-ees up, support them and encourage them to chase their dream, just as I was chasing mine!

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Lessons:

  1. Be yourself!  There are billions of the people in the world, and only one of you.  The audition team does not want to see another version of your favourite instructor.  You have a voice.  You have a style. You have a personality, so use it and show it.
  2. Trust the process.  This is a big, juicy lesson to learn.  Few people pass on the first round and to be honest, you will grow so much through each audition.  The more you audition, the more you grow, the stronger you get.
  3. Don’t get caught up by the noise of your surroundings.  Stay in your lane, and if you need to merge into another one, so be it.  No sweat.
  4. Don’t. Give. Up.  Be passionate, determined and focused in the pursuit of what sets your soul on fire.

 

Xo

Tia

 

Fitness, Lifestyle

After the 4th

Just like that, my fourth and final audition had drawn to a close. The last beat dropped and the last words came from my mouth: “I am chasing my dream SoulCycle- and I want you do to do the same.” In a matter of 60 seconds, my life had changed for the better.

 

Did I get it?

 

I still don’t know.  But I am writing as if I did.  And even if I didn’t, my life still changed.  I had made a decision to pursue what set MY soul on fire; not the soul of my brother, mother, friend…I made the decision to passionately pursue what I wanted most.

You see, the thing about taking responsibility for your life, is that you have to accept and own the good, the bad, the ugly.  When shit that hits the fan, you figure it out;  when diamonds fall from the sky, you count yourself blessed.  That is the brilliant thing about responsibility: you make a commitment to yourself to take charge of your life.

 

So where does this tangent come from? It comes from realizing that I am so glad I had to audition four times.  I would not pass that up for the world.  Each and every time I learned something about myself.  As I have mentioned before, motivation and determination are like muscles that you need to work on a daily basis.  This entire journey has refined me.  Wading through the process has made me stronger.  It takes a special kind of heart to stay determined while chasing a dream after three roadblocks.

 

So here I sit, on my couch 9 days post audition, feeling so thankful that I just went through a journey and a half.  It fascinates me to sit and reflect on where I have been and who I have become.  I am equally proud of the woman that is standing before me, as the one that stands behind me.  I don’t care that it sounds cliché, because I am just so damn proud of myself.  And for the record, being proud of yourself doesn’t mean that you are arrogant; it simply allows you to acknowledge all the beautiful, badass, amazing qualities you have.  Those awesome qualities are bound to be balanced by your quirks and shortcomings, and that is what makes you human.IMG_5907

So for what it’s worth, I feel as if I passed the audition. My journey has just begun.  A new chapter is opening as the previous one closes. I urge you to figure out what sets your soul on fire.  What lights up every cell of your being with joy? What is the dream out there that has your name written all over it? See it.  Chase it.  Grab onto it and never let it go.

 

Xo

 

Tia

Fitness

Before the 4th

Here I go again.  This is my fourth SoulCycle audition.  At this point I could do them in my sleep, but I still have a little butterfly of doubt that flutters around in my stomach.  And you know what? I am glad that it’s still there.  I would hate to become complacent and jaded.  That tiny shred of doubt is what continues to build a fire within me: it pushes me and motivates beyond what is in my comfort zone.

 

So how do I feel heading into this audition?

 

Calm

Excited

Passionate

Content

 

My songs are picked out, as is my outfit.  We all know that I love my fashion, and so it is no surprise that the outfit had a high amount of deliberation.  I have ended up selecting my RYU Versa bra in the Arsenic colour, because when your hair is lavender, you take every opportunity to match it with your clothing 🙂 As for bottoms, I wanted to wear a SoulCycle branded pair of leggings (smart move my friends) and so I selected a high waisted, 7/8ths length black pair with a pastel signature Soul skull logo.

 

Now that I had my songs and my outfit, finding my message and my words was the next part.  One of the biggest pieces of the audition is finding your voice in the room and letting it shine.  The Audition team can teach anyone how to ride like a Rockstar, but they cannot teach you how to command space.  This time around, my message was clear, simple, and vulnerable: I wanted to acknowledge that this is my 4th audition.  There is no reason to hide it. In fact, it might give someone else that boost of motivation they need.  There is no limit to our dreams and goals unless we set them ourselves.  A ceiling is a man-made thing.  No one caps your potential but you.  Was I going to give up on myself just because I didn’t make it the first three times? Hell to the NO.  There is a dream out there with your name written all over it- go after it. Chase it.  Run towards it with relentless persistence.  Be passionate about what sets your soul on fire.

 

Songs? Check

Outfit? Check

Message? Check

 

Now it is time to do the damn thing.

 

Xo

Tia

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Fitness

My Training Split

You know by now that I love to train and push my physical limits.  My training game doesn’t come easy though…I don’t wake up every single day feeling like I am at the peak of my performance game.  Some days, I walk my butt into the gym with less pep and sparkle in my step, but the key thing is that I still am showing up.

One of the most common questions I get asked is “what keeps you so motivated?” To be honest, my answer is pretty annoying.  I am someone who is intrinsically motived. I was born to live a life with ample motivation locked deep in my heart.  Now, this doesn’t imply that life is easy for me.  Even if you are someone who is intrinsically motivated, you still need discipline and dedication.

Motivation gets you going, but discipline keeps you growing. – John C. Maxwell

Motivation and discipline are like peanut butter + jelly: they bring out the best in each other.  Think of your motivation as your WHY and your discipline as your HOW.  Both are attributes that need to be flexed, just like our muscles.  Both require passion and dedication.

So.  Now that we have the WHY and HOW behind slaying our fitness game, here is a typical snap shot of what my training split looks like.

Monday

  • Morning: LEG DAY
  • Afternoon: circuit training/tabata

Tuesday

  • Morning: Mobility + Upper Body (Chest + Bis/Tris) + Abs
  • Evening: SoulCycle 60 mins

Wednesday

  • Morning: SoulCycle 45mins
  • Afternoon: Physio or stretching/mobility

Thursday

  • Morning: Upper Body (Back and Shoulders)

Friday

  • Morning: total body

Saturday

  • SoulCycle, 45 mins
  • SoulCycle, 60 mins

Sunday

  • Active recovery day

 

I take each week day-by-day and sometimes change it up.  Being that it is the summer time, I love to head outside for a good ride…my bike also likes the adventure 🙂 Remember to listen to what your body is asking for.  I vary the intensity of my workouts as it is unsustainable to crush it every day and hit your “red zone”.  I have just come off of a lighter week where I cut my workouts by a third as I was feeling pretty tired.  The payoff is awesome as I now feel recharged and ready to go again!

Some other things that help keep me on track are great playlists and accountability buddies. I have the luxury to have a friend who goes to the same gym as me and he is a certified PT.  Not only that, he could possibly have more discipline than I do.  Every so often he will throw a “you want one more plate on?” and I know it is a rhetorical question.

Find someone to train with that is more fit or strong than you are: they will only raise you up and inspire you when you need it the most.

That’s all for today my beauties- I have a really exciting project coming up that I will announce soon!  It will include a week of workouts written by moi that require no equipment and I promise your heart will be pumping and the sweat will be dripping!

 

xo

Tia