Get to Know Erica

“Sports have always been a part of my life, and indoor cycling has helped me stay in shape throughout the years. I love sharing my love for fitness with riders who want to improve themselves with challenging and fun classes.” – Erica

1. What is your  favorite food?

Pizza, maybe it’s because I just ate some

2. Where is your dream place?

NYC

3. What do you do to de-stress?

Sleep and massages

4. What is the most Courageous thing you’ve done in your life?

Worn squibs and being shot by a AK47, filming a live action scene in the ghetto of Florida at 4 am.

5. Where are you from?

Michigan and Arizona

6. When did you cry last time? And why?

every day! it feels good 🙂

7. If you’ve won 1,000,000 what the first thing we’ve spend on?

Financing an important story into a feature film.

8. How about you got $1 million dollars and you had to use it all in a week? Would that change your answer?

Nope!

9. What is your favorite music style?

honestly, classical, it calms me 🙂

10. Write down all the words you would use to describe yourself below

intense

loving

caring

determined

committed

reactive

Creative

11. If you could only eat ONE thing for the rest of your life, what would it be?

Kombucha, that’s not considered eating so salad.

12. What do you like about yourself? What do you not like about yourself?

My intensity, my intensity… LOL

13. What is one thing you wish you had more of in your life?

TIME

14. What radio stations do you listen to?

KCRW

15. Are you afraid of the dark?

YES and NO– I LOVE IT

16. What time did you go to bed at and when did you awake?

10 pm on a good day, 5-6 am because I get to teach 6 am’s woo!

17. Have you ever changed clothes in a vehicle?

every day

18. As a child, what did you want to be when you grew up?

Marine Biologist

19. Who has had the most influence on you?

My acting mentors, Diana Castle and Faline England

20. What would you do if you had insomnia and had to find something to do to amuse yourself?

I do have insomnia, I read until I pass out 🙂

21. Name three things you consider yourself to be very good at and three things you consider yourself to be very bad at.

Imagining other worlds, exercising, getting excited.

Calming down, waiting and standing still.

22. How do you spend a typical Saturday night?

A glass of wine, a good meal and reading. My boyfriend calls me ‘grandma

23. Why BESPOKE?

I have much appreciation for self starters and for women who turn their visions into reality. Tatyana is a strong woman and committed entrepreneur, who inspires me to go after my dreams.

Get to Know Shai’La

Born and raised in the San Francisco Bay Area, exercise and fitness have always been a huge part of Shai’La’s life.  She participated and competed nationally in dance and cheerleading for the majority of her childhood and teenage years.  While in college at UC Santa Barbara, Shai’La took interest in indoor cycling, and fell in love.  She has been cycling for over seven years, and loves the physical (and most importantly) the emotional growth she’s obtained while on the bike.  When Shai’La isn’t on the podium, you can catch her dj’ing for clients all over LA!

Quote:  “What other people think of you is none of your business… DO YOU!”

Favorite Artists:  Goldlink, Anderson.Paak, Kaytranada, Rihanna, SZA, Drake, NAO

Fun Fact:  Shai’La is obsessed with the color hot pink!

Would You Rather Questions:

Would you rather have $50,000 free and clear or $150,000 that is illegal?

• $150,000 illegal

Would you rather have the details of your romantic life be made into a hit sit-com or have everyone you meet know your personal finances?

• Hit sit-com!  I think it would be a huge success!

Would you rather have a photographic memory or gain an extra 40 IQ points?

• Gain 40 IQ points

Would you rather stay in a luxury hotel free of charge for one year or have a chauffeur driven limousine free of charge for one year?

• Chauffeur free of charge

Would you rather be unable to see for one day or unable to use your phone for one month?

• Unable to see for 24 hours… I want the challenge!

Would you rather be able to fly or turn invisible?

• Turn invisible

Would you rather have a home with a great living room or a great back yard?

• Great backyard for sure!

Would you rather be able to lie without being caught or always be able to tell when someone is lying?

• I’d want to know when other people were lying.

Would you rather be able to eat anything and any quantity of food with no negative health effects, or be refreshed and well rested after only three hours of sleep?

• Refreshed and well rested after three hours seems like the better trade off… then you’d have more waking hours to eat in general!

Would you rather have an extra hour every day or have $40 given to you free and clear every day?  

• A free $40 never hurt anyone!

Would you take up smoking for $30,000?  

• I wouldn’t take up smoking for any amount of money…

Would you rather share a toothbrush with a random stranger or kiss your brother/sister on the mouth.  

• My siblings have excellent dental hygiene, so I’ll take the kiss for sure!

Would you rather win the Nobel Peace Prize or have the $1.2 Million that comes with the prize?

• Umm… the $1.2 Million!

Would you rather go on vacation anywhere in the world for one week or spend 24 hours with anyone in the world but be unable to leave your house during that time?

• Vacation anywhere for one week

Assuming you wake up with no memory of the night before, Would you rather discover that you had lost $75 or discover that you had an extra $300 but have no idea what you did to earn it?

• Extra $300… who cares how you got it!

Would you rather fly on Air Force One with the president or have a minor reoccurring role on a popular television show?

• Reoccuring role on a TV…

Would you allow a benefactor to pay off all of your debt if it meant that you could never go into any amount of debt in the future?

• YES!

Would you rather have one year off at your current rate of pay or work your current job for a year at double your current rate of pay?

• Current jobs for double the rate.

Would you rather give someone a gift that is a truly bad gift or give no gift at all?

• No gift at all…

Would you rather accidentally drop a hammer on your toe or accidentally drop a hammer on the tow of a complete stranger?

• Whoops… sorry stranger 🙂

Would you rather have someone bring you breakfast in bed tomorrow morning or be able to sleep in as late as you want?

• Sleep in!

Would you rather receive a lifetime supply of meals from your favorite restaurant or a lifetime supply of gasoline?

• Lifetime supply of gasoline.  There’s no one restaurant I love enough, but I’ll always be driving.

Would you rather be able to see one year into the future or change any one decision from your past?

• Change a decision from the past

SEE MORE…

BOOK A RIDE with SHAI’LA

Eye cream, Face Cream, Repair Cream… Oh my!

Are you overwhelmed by over-the-counter skincare products? You’re not alone. Walk into any beauty store, and feast your eyes on aisles and aisles of cleansers, moisturizers, and MORE! Where do you start? What’s right for you? And which of these “essential” products are truly essential? Don’t worry, we’ve got you. We dug deep into our department stores and found the last list of skincare products you’ll ever need.

Makeup remover
WHY? Other skin products will not work if you’re putting them on top of make-up. When your face is clean, it’s ready to receive the benefits from other skin products you’re about to put on.
Cleanser
WHY? A good cleanser will remove any leftover residue or small traces of make-up. You’d be surprised to find just how much make-up may be left over after you wash your face!
Exfoliator
WHY? As we get older, our skin is more prone to have build-up and an uneven surface. Exfoliators can penetrate this build-up and prevent breakouts or wrinkles.
Sunscreen
WHY? UV rays from the sun can cause early aging or even worse – skin cancer! Many makeup products and moisturizers offer sun protection. Don’t leave the house without it!
Moisturizer
WHY? Dehydrated skin can make you look tired! Use moisturizer daily and nightly on your face and your neck.
Eye gel or cream
WHY? The area around the eyes is thinner and more sensitive than the rest of the face and is more prone to the effects of aging. An eye gel or eye cream will leave your skin looking more radiant, healthy, and younger.
Face mask
WHY? To treat yo’self! A mask can be used 1-2 times per week and can leave you feeling rejuvenated after a long and stressful work week!

– Madison W

Protein powders – which one is right for you?

If you’re an avid exerciser, chances are you’re often thinking about getting the right amount of nutrients. We know that getting our nutrients from whole foods is ideal, but sometimes our busy schedules won’t let that happen; that’s when supplements and protein powders come in. The only issue? There are SO many to choose from!

Whey protein, soy protein, hemp protein and SO much more — but which one is best? The answer depends on what works best for your body type, your endurance, and your lifestyle goals.

Pack in these proteins if you’re…

Getting swole: For muscle growth, stick with whey protein. Whey protein is the most common and cheapest type of protein on the market. It’s been shown to increase muscle size and strength if consumed within two hours of a workout.
Dropping the Lbs: For weight loss, avoid proteins with added sugars or dextrins/maltodextrins (sweeteners made from starch). Hemp protein for example, is not the best option for those who are calorie counting as it comes with a high fat content.
Staying away from anything with legs: If you’re a vegan or vegetarian, you’ll want to look for 100% plant based proteins. Stay away from whey or anything milk based and consider buying a soy-based protein. Studies have shown that soy protein has many of the same effects as whey protein when consumed after a workout. Hemp protein is another great option.
Avoiding tummy problems: If you’re gluten intolerant or sensitive, avoid proteins that contain wheat or gluten. If you’re lactose intolerant, stay away from proteins with lactose sugars or artificial sweeteners.
Watching the wallet: Protein powders can get quite expensive. It’s often cheaper to buy a tub of protein than ready-made shakes.

– Madison W

TREAT YOURSELF TO TENDER GREENS

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:

Ingredients:

½ cup diced Apple

1 pound of Brussel Sprouts

2 Tablespoons Olive Oil

1 teaspoon Thyme

salt & pepper.

Steps:

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!