5 Morning Routines of Energized & Confident People

Some mornings we SPRING out of bed! Others…it’s a struggle. In the same way that skipping breakfast can throw off your schedule, not having a sound morning routine can make you feel discombobulated and is often the reason why we feel sluggish and less confident to tackle our daily goals.

How you begin your day can affect everything: from your positivity to productivity; your drive to your determination. What can we do to change our routine to best ensure we hit each morning with a boost of energy and a smile? Lucky for you, we’ve done all the research. Below are the habits the world’s healthiest, most productive and confident people do every day. Add these tips and tricks into your new routine and you’ll never hit “snooze” again.

1) A Good Night’s Sleep
DID YOU KNOW? Your morning routine actually begins the night before! Make bedtime a priority by hitting the hay around the same time every night. Aim for 7-8 hours of beauty rest and make sure you disengage from all screens at least 1-2 hours before bed. Studies have shown that excessive iPhone or laptop use before sleep affects your REM cycle and leaves you groggy the next day.
WE RECOMMEND: A soothing face mask before bed, and our personal favorite is Avene’s Soothing Moisture Mask, available at Walmart

2) Drink Water as Soon as you Wake
DID YOU KNOW? Starting your day off with water is key to your day, as you have dehydrated your body through the night. Make sure to down a full glass upon waking to properly flush out your body’s toxins, leaving you livelier and more energized.
WE RECOMMEND: A hydrating face spray such as Mario Badescu Facial Spray With Aloe, Herb and Rosewater (at only $7!!)

3) Brief Meditation
DID YOU KNOW? Studies have shown that even just a couple minutes of meditation can help alleviate stress levels throughout your day. Try setting your alarm for 10 minutes earlier and focus on your breathing as your mind wakes up.
WE RECOMMEND: Free apps such as Calm and Headspace that offer quick meditation for mornings that leave you both relaxed and energized.

4) Making a List of Positives
DID YOU KNOW? Studies have shown that making a quick list of your positive qualities in the morning can spike your confidence and productivity incrementally each day.
WE RECOMMEND: Keeping an agenda or journal to jot down your positives (or glance at them for a quick pick-me-up) to keep your energy levels high throughout the day.

5) Dressing For Your Day
DID YOU KNOW? There’s quite a bit of truth to the phrase, “Dress for the job you want.” In our case, it’s the job of a happy and successful person! When you give into self-care and make yourself the most presentable for the world, opportunities will arise and fortune will shine on you. Because let’s face it, when you look good, you feel good!
WE RECOMMEND: Always dress your best, even if you aren’t going into work! Take an extra 10 minutes styling a new hairstyle, or trying a new face wash. Put on your favorite outfit even if you’re working from home. You’ll be amazed at how much this affects your positive outlook.

by Bonnie S

5 Easy, Healthy Snacks for Losing Weight



  1. High Protein Fruit Dip with Sliced Apples


This is like a healthy version of a classic after-school snack dressed up with some delicious caramel. Who could argue with that?


Get the recipe here.

  1. Parmesan Roasted Tomatoes

The cheesiest, most scrumptious way to get a serving of fruit in WHILE blowing your friend’s minds with this amazing appetizer.


Get the recipe here.

  1. Vegan Artichoke Dip

Not only is this dip restaurant-quality goodness, but it clocks in a meager 73 calories!


Get the recipe here.

  1. Spicy Baked Chickpeas

These pack a one-two-punch of protein while also being the easiest recipe on here. With just a few ingredients, you could be well on your way to snack superstardom.


Get the recipe here.


  1. Banana Nutella Protein Muffins

You had me at banana muffins. Then you threw in nutella. Now I don’t know how to feel. These protein-packed goodies are the perfect balance of sweetness, and clock in at just 165 calories per muffin!


Get the recipe here.


The 6 Beauty Essentials You Need Before Your Next Spin Class Your Ultimate Guide to Gym Beauty Essentials for Every kind of Workout

Whether you’re squeezing in your workout before work, or midday with our Express Ride, staying spritely after getting sweaty is a challenge for us all! Lucky for you, we’ve scoured the internet for the best tips, tricks, and quick fixes to keep your skin clear, your face fresh and your mind focused on the things that count. Treat yourself by taking notes on what the top fitness and beauty experts are recommending for a truly vivacious New Year:

For your Gym Bag:

  1. Dry Shampoo: Trust us: you’ll be happy to always have dry shampoo in your bag, pre- or post-workout. There are plenty of options to choose from, ranging from $5 to $50, depending on your hair type and preference of style. We recommend Pantene’s Original Dry Shampoo, which has a fresh-smelling fragrance perfect for starting your day off (and rings in it at just $5!)
  2. Skin/Makeup Wipes: These are essential for a quick pick-me-up post-ride. Not only that, but it can be detrimental to your skin to keep a full-face of makeup on before you sweat it out. We recommend Neutrogena’s Cleansing Towelettes, which can be used in a quick swipe to get your face fresh and free to ride

Pre-workout Essentials:

  1. Natural Deodorant: Let’s face it, we wanna work hard but we wanna smell great while doing it. Cue the Dove Clinical Protection antiperspirant, our favorite over-the-counter solution that’s kind to sensitive skin and will leave you feeling fired up to tackle your day!
  2. Facial Cleanser: Sometimes we barely make it to BESPOKE with minutes to spare, and that’s where this secret weapon comes in. Before running to the bike, splash some water and a couple drops of Cetaphil for a quick cleanse. Your skin will thank you for it!

Post-workout Saviours:

  1. Tinted Moisturizer: Nobody likes walking into Downtown with a red and overheated face. In addition to your facial cleanser, pack a tinted moisturizer for a natural but beneficial foundation! You’ll leave feeling fresh-faced and ready to take on the day.
  2. Hydrating Chapstick: After a rigorous 45 minutes on the bike, your lips are gonna need some much needed R&R. Our personal fav is ChapStick Total Hydration in Soothing Vanilla Flavor. Its great for winter and has natural benefits for long-term soothing of dry lips.


–  Bonnie S.


It can be tough finding a healthy food option in a pinch when you work downtown. You need to refuel, but when your choices are limited — that’s when the fast food starts calling. …Then cue the 2pm feeling, slumped over and sleepy at your desk. Sound familiar?

When it comes to choosing our mid-day meals, most of us go for convenience over quality. We need a nutrition-packed meal that’s going to energize us, not slow us down — but when you only have 45 minutes for lunch, where do you go?

When you work out like us, re-fueling is key. Whether you squeeze in an early-morning class or plan on an after-work ride, that mid-day meal is crucial for your energy levels.

Many people mistakenly believe that you can eat a greasy meal so long as your counteract it with a heavy workout, but this is not the case. Eating a 300-calorie donut does not provide the same nourishing satisfaction nor energy levels as eating a 300-calorie salad with whole chicken.

High-sugar foods like donuts go through your body quickly, making you hungrier sooner. By having high-protein, well-rounded meals, you can keep your focus strong and steady throughout the day.

Take our lead and treat yourself to Tender Greens!

We love Tender Greens because of its variety of healthy options, fresh ingredients, and quick and accommodating service. We know they take wholesome living as serious as we do.

One gaze at the Tender Greens menu and you’ll find all sorts of awesome options fitting various dietary restrictions and preferences. Their environment is cool and casual, with a bar of bright and beautiful side dishes that look freshly plucked from a farmer’s market.

One of the keys to Tender Greens’ success is their work with local farmers and ranchers to provide the best quality ingredients to their customers, farm-to-table style. They believe that healthy eating starts with learning new ways to eat, bringing balance and variety into your everyday routine — and we agree.

Make sure you try Tender Greens for your next post-ride meal!


Thankful for this Thanksgiving Table Treat!

This Thanksgiving, be thankful for the foods and dishes that are good for your muscles and your fitness. While we may all want to take a day off from our workouts and hectic schedules on Thursday, there’s no doubt that most of us will feel that urge to fit in that pre-Thanksgiving workout, or the potential post-food-coma workout on Friday. For this reason, we’ve collected our insiders tips for what to eat before and after your workout (whenever it may be!).

Pre workout: You’re going to want to go for something high protein, with some carbs and even fat. MYTH BUSTER: Working out on an empty stomach does not burn more calories, and in fact working out after having a high protein snack or breakfast generally leads to burning more calories because of the energy you gain from your snack! A home blended green juice or a banana and peanut butter are quick and easy options.

Post workout: Carbs and protein (Yet again? Yes, trust us). What you eat after your workout is just as important as before, and you want it to be something that keeps you full and also refuels your body. What you ate yesterday for Thanksgiving dinner is in the past, and your body still needs the same proteins that you give it every day, so stick to your normal meat or chicken dinner, along with some veggies. Can you say stir fry?!

Speaking of veggies…brussel sprouts are one of the best power-packed greens out there. They fight for good health in more ways than one! Low in sodium and fat content, but high in Vitamin C, they’ re ideal for fighting off stress and keeping your heart healthy for that next time you hop on the bike! Don’t like sprouts or not sure what to do with them? Here’s a simple recipe for you to try out, Enjoy!

Bespoke’s Badass Brussels Sprouts:


½ cup diced Apple

1 pound of Brussel Sprouts

2 Tablespoons Olive Oil

1 teaspoon Thyme

salt & pepper.


  1. In a large bowl, individually peel the leaves of the Brussels sprouts off as much as you can, creating a “salad” of brussels sprouts.
  2. Then combine all the ingredients in the bowl, allowing each sprout leaf to get fully marinated in the seasoning.
  3. Bake at 375 for 30 minutes or more, until desired crispiness.
  4. Enjoy!

Meet Our New Instructor, JEFF!

“Hey, I’m Jeff!”

My main source of inspiration comes from a consistent and persistent passion for growth from within.  Whether it be spiritual, mental, creative or physical I believe we can grow much bigger and achieve so much more by effectively including and honoring one another. Being in the moment and accomplishing clear and present goals one at a time.. I aim to create an intense, exciting, ever-changing and safe environment in each class.

I wanna move.

I wanna dance.

I wanna push.

I wanna sprint… and

I want you with me.  

My expectation is that you’ll not only have a blast… you’ll leave wanting more.  

Q. What’s a word of inspiration you can give your riders? Plain and simple, the badass in me.. absolutely wants to meet the badass in you. So…BRING IT!!

Q. What’s a simple playlist riders can expect from you? TV On The Radio, Prince, Phantogram, Drake, Kendrick Lamar , Kanye. I really do have SO many!  I’m ALWAYS listening to new stuff.  Like daily.

Q. Where are you from originally? Suburbs of Detroit

Q. If you could have any superpower, what power would it be and why? I’m obsessed with comic book stuff. Magneto has one of my favorite powers. Deadpool is EVERYTHING… but if I could have any power I’d either be a witch or a magician. Something that could grow with me and gain power as I wanted.

Q. What are five interesting or random facts about yourself?

I’m a pretty strict vegetarian.

I practice yoga everyday.


My best dance moves are on the bike.

My favorite color is Purple.



Make This Dinner For the Best Sleep of Your Life

Let’s be real: when it comes down to it, having a quality 8 hours of sleep is one of the best feelings in the entire world. As we get older, getting just one night of uninterrupted rest feels harder and harder to come by.

That’s why we were beyond-excited when we came across this recipe. It combines healthy ingredients like whole wheat pasta, vegetables, and chicken to form a snooze-inducing dinner that’s both tasty and healthy to boot. Get the sleep you deserve! No meditation or sleeping pills required.

Why does this make you snooze? The combination of complex carbohydrates from the pasta keep you full, while the protein from the chicken and other ingredients increase levels of tryptophan, easing you into that good night.


  • ½ pound whole wheat spaghetti of your choice
  • ¾ teaspoon salt
  • ½ teaspoon pepper
  • ¾ teaspoon paprika
  • ¾ teaspoon Italian seasoning
  • 2 chicken cutlets
  • ½ cup raw broccoli
  • ½ cup raw spinach
  • ½ cup tomato sauce
  • 6 garlic cloves
  • Finely grated parmesan and lemon wedges to taste
  • 3 tablespoons olive oil



  1. Cook the pasta in a large pot of salted water (about 3 cups) until al dente. Drain well.
  2. Season the chicken with salt, pepper, a dash of paprika, and the Italian seasoning. Heat a large skillet over medium heat. Add the chicken and saute evenly until the skin in crispy brown. Remove and chop into bite-sized pieces on the side.
  3. Add the garlic to a separate saute pan with the olive oil and saute until fragrant. Add the raw broccoli and spinach and saute evenly. Add the pasta and mix together with the tomato sauce. Cover with a lid and turn off the heat.
  4. Remove pasta and pour into a bowl. Add the chopped chicken and stir together evenly. Add additional seasonings of your choice, along with the sliced lemon. Add parmesan last and set.

          Serves 4

          Note: When planting, make sure you distribute pasta and veggies evenly.


Why Isolations Burn Incredible Calories

You’re in the middle of class, sprinting down a mountain, then the Instructor calls for a round of isolations. You look around as the entire class freezes instantly. Even though your legs couldn’t move any slower, you find yourself sweating harder than ever. But why is that?

It may seem counter-intuitive that the less we move, the harder we sweat. In this case, it’s a combination of elements that spike our heart rate and keep that calorie burn strong.

By mixing different spin patterns (climbing one minute, sprinting the other, then frozen in isolation) our body burns more calories struggling to catch up. Though, there’s something specific about isolations that keep our calorie burn strong.

For us, it’s all about proper form. Consider isolations to be similar to kind of squat where most of the work is coming from your glute, core, and leg muscles keeping your pedal-stroke smooth as you keep your upper-body frozen.

When you isolate, you contract these muscles more than when you’re just pedaling. This provides a kind of “power boost” to your calorie burn, spiking your heart rate higher and burning more calories.

Make the most of your isolations, by keeping your body posture hovering over the back of the saddle with your arms outstretched with a slight bend. Make sure you don’t let your knees come over your handlebars and don’t forget about tightening that core!

See You on the Bike!

  • Your BESPOKE Community

Get Buzzed with this Boozy Pasta Recipe

Usually our nightly routine is sipping wine AS we make dinner, but combining the two has taken our cooking game to the next level! Join the mind-blowing movement with us with this light and savory twist on a classic. All it takes is a bottle of red wine (the cheaper the better!) pasta, walnuts, and a handful of ingredients you already have in your pantry. Don’t forget to save extra for next day left-overs! (Just trust us on this one).

For the full recipe, click here.


Why Do You Burn More Calories in a BESPOKE Class?

Perhaps you’ve heard the phrase, “tricking your body into burning fat.” This is what happens when you rapidly alternate between exercises so that your body doesn’t have a chance to “get used to” the task at hand, making it work harder to catch up. This is why our BESPOKE classes are specifically designed to alternate between sprints, climbs, isolations and jumps. When you mix up your exercise, you sweat harder, get stronger, and yep — burn more calories. Not only that, but the constant change-ups (matched with our awesome mixes) make sure you’re engaged, excited, and enthusiastic toward the finish line.

To learn more about calorie burning with cardio, click here.