Meet Liz...

Liz has been a cycling instructor since March 2003. She is a busy wife and mother of 3, who fell in love with indoor cycling while searching for a low-impact, high calorie burning exercise after baby #3 left her out of shape and listless. Liz loves music of all types and enjoys incorporating all different styles into her workouts for a well-rounded exercise program and choreography.

She also works part-time at http://www.cafekaribo.com/, volunteers at her youngest daughter's school and is an active member of First Baptist Church Fernandina. Though the opportunity is rare, when she's not doing any of the aforementioned things, Liz likes to sit on her behind at home and occasionally take in a good book!

Liz teaches Thursdays at 9:15.

Elizabeth McCranie

Meet Elizabeth...

The youngest of five, a graduate from the University of FL, and a native to New England, Elizabeth has always had a passion for exercise and fitness. She has taught cycling classes for the past 3 years. Elizabeth infusing each class with great music, inspiration and motivation.

Married for over 16 years and the mother of two amazing boys, Elizabeth finds it a must to pass this lifestyle on to her family. Through healthy diet, an active lifestyle and a positive attitude, she hopes to not only affect those close to her but also those she is privileged to meet along the way.

Elizabeth also has her own amazing catering business http://www.terra-ameliaisland.com/

She teaches Friday mornings at 6:00am.

Highlighting Sol Pedal's Handpicked Instructors

Meet Deborah Dunham

Deb became serious about cycling five years ago when she got hooked on triathlons. Whether mountain biking or road riding, Deb combines various strength-building, speed and tempo drills into her bike workout to prepare for races ranging from sprint to olympic and half-ironman distances. Deb is an avid runner, 12x marathoner, swimmer, certified personal trainer and has recently fallen head over heels in love with yoga. She will try any fitness-related activity -- from kayaking to surfing -- at least once! When Deb's not "playing", she can be found tethered to her computer writing articles for AOL Health and other channels, and hanging out with her hubby, Bruce and their two boys. She also has a teensy addiction to chocolate.

Deb also has a wonderful blog http://www.cooladventuregirls.com/

Deb and her husband Bruce alternate teaching on Thursdays at 5:30.

Life is like riding a bicycle. To keep your balance, you must stay moving. ~ Albert Einstein

Thank you all for riding with Sol Pedal.

Good things are happening!

Connections...make them.

Social networking is the way of the marketing/advertising future. Through Facebooking, blogging, tumbling, tweeting you establish a whole virtual community. Prime example, I had 3 young ladies visit Sol Pedal this morning. One from New York, Denver and one from New Orleans. Without these social networking vehicles, they may have never found us.

I always google (yes, used as a verb) spin or yoga studios when I travel. Usually you can see the facility, get a glimpse of the instructors and get the class schedules. Having conversations with others on some of the sites, you can find reliable reviews on where or what you are going to do.

It is really cool to think how connected we all are. Research social networking. If you have not felt the close connection, you soon will!

September 2009 poolside

How many slams in an old screen door? Depends how loud you shut it. How many slices in a bread? Depends on how thin you cut it. How much good inside a day? Depends how good you liv'em. How much love inside a friend? Depends on how much you giv'em. ~ Shel Silverstein

It all depends on YOU and your attitude!

Wabi Sabi
A new spice for sushi? Not exactly. Wabi sabi is a term that describes beauty to be found in imperfection. It originates in Japan, where artist will often leave subtle fractures in the glaze or a rough surface on a bowl as a reminder of the wabi sabi nature of life. Wabi sabi recognizes that all of life is in a constant state of change and that decay is as much a part of life as growth.

"The concept originated in 16th century Japan with the tea ceremony, a ritual that provided a way to step out of the chaos of daily life and reconnect with that which was simple and tranquil," says Diane Durston, author of Wabi Sabi: The Art of Everyday Life. "Through the centuries, wabi sabi came to mean an approach to life and art that is in harmony with nature, one that values the handmade and rustic, and recognizes the impermanence of life. It encourages us to be respectful of age, both in things and in ourselves, and it counsels us to be content with what we have rather than always striving for more. Wabi Sabi has a hint of wistfulness."

8 ways to incorporate wabi sabi into your life

1. Use what you have. Don't always feel the need to go get something new, see what you have in the pantry or in your closet. Appreciate the things you have already spent your money on.
2. Make wabi sabi friends. Chat with someone who you might think is your complete opposite. Chances are you will learn something.
3. Do your best work - within reason. Ignore this if you are a surgeon or air traffic controller. everyone else, lighten up!
4. Cook recipes from your childhood. Instead of picking up takeout, make one of your mom's recipes. Enjoy every bite.
5. Relax on your housekeeping standards. The world won't end if their is dust on the furniture or things are in the right place. The house will be cleaned, just maybe not today. If people don't respond as you like, see #2.
6. Practice the art of hanging out. Give yourself permission to ignore the clock and your to-do list as you focus simply on being with people you enjoy.
7. When you drink tea, drink tea. In other words, don't multitask. You will get more and and be happier. And even if you don't get more done, you can stop worrying about it because #8.
8. Remember that life doesn't go on forever. It may end tomorrow, it may end 60 years from now. Either way, keep in mind the question asked by the poet Mary Oliver, "Tell me, what it is you plan to do with your one wild and precious life?"

mailed from my Mom - so sweet; taken from Womans Day April 2010

There came a time when staying tight within the bud

became more painful than the risk it took to bloom.~ Anais Nin

Bloom - Happy Spring!

The Law of Karma

Every action generates a force of energy that returns to us in the like kind. Choosing actions that bring happiness and success to others ensures the flow of happiness and success to you. _ Seven Spiritual Laws of Success

Maria Murphy, http://www.simplyputtogether.com/ , is my Sunday Sunday co-teacher and friend. This past Sunday, she led a great lesson on kindness. If any of you know her, she has this calmness about her that just makes everyone comfortable and open to share what they are thinking and feeling. Sitting in a close circle on the floor, she first asks the small group of third through fifth graders if they knew what kindness was. On this particular Sunday, the class was made of of all girls. Each girl had their own example of kindness ranging from cleaning their rooms, to opening the door for someone, to sharing a smile when a friend was sad. Maria has a gift for bringing up a topic and then letting the kids have the floor and then bringing everything back on track without the girls feeling rushed to get their sometimes wondering thoughts across. I love this trait.

Having lived in New York, Maria explained how occasionally someone ahead of you would pay your toll on the freeways and the process would continue. It took a few minutes for the girls to get this concept since we are in a toll free area, but they were able to grasp it after a couple other examples. It is a refreshing sight and sound to hear these pre-teens talking about their friends and what is going on at school and how they can make a difference in showing someone they care. Simple acts of kindness can make a huge difference in one's day, the big part for these kids and us is to expect nothing in return.

At a young age, well at any age, it is important to see how helping others or just being there for others is so important and makes us feel so good. Let someone go ahead of you in line at the grocery, buy the person behind you in line coffee, open the door for someone, let that car in at the pick up line - simple acts of kindness will come back to you. If nothing else, it just feels good. Be nice to others. Remember, your ripple can start a wave.

Just do it! - Nike

What an awesome race and test of endurance! When Carolyn Peeples asked if I wanted to be her partner in the MS Mud Run months ago, of course I said yes and that I was up for the challenge. I had not been running or racing much, so I thought it would be good for me. Well, time slipped away from me and I kept meaning to go run a couple miles before the race. That never happened. Oh well, who needs to train right? After all we have to wear hiking boots and long pants, I decided spinning and yoga would be my training.

Not only did I lose track of running time, but also buying boots and pants time too. So, thankfully Carolyn became my personal shopper. First boots (did not try on until race day morning - sharp) and then pants were bought the day before. Carolyn called and said she found great GAP camos on sale - so we would be stylish out on the course. Well, I meet Carolyn race day for wardrobe fitting. Literally slipped the camo pants on and off in one fail swoop. How would these stay up when water and mud logged? Walmart backup to the rescue, providing us with a semi-stylish cargo trouser.

As we parked and started to enter the race zone, I was quite surprised at the amount of Mud and the difficulty of the obstacles I could see. What were the ones like that I could not see?

Our group of 2 person teams started at 11:20. Though I am not quite as competitive as I once was, I couldn't help sizing up the competition. All shapes, forms and fashions. As the 91 year old man fired the race gun, we were off...after an hour and a half of running, climbing, sinking, swimming, crawling, swinging - we crossed the finish line hand in hand laughing!

What an awesome sense of accomplishment! Carolyn, just a year and a half after knee surgery proved to herself how strong she and that knee is and can handle just about anything! What a confidence booster - way to go knee! I personally overcame my fear of heights and icky muddy water; all the while feeling a bit like my childhood fantasy of being Private Benjamin!

After a shower and 2 baths (I am still finding a little grit here and there), I would highly recommend you all teaming up to do this next year!

Get our and do something that challenges you mentally and physically!

Walking Man - John D Crow embarks on his journey today walking from Fernandina Beach to Santa Cruz, CA today. Send him off with well wishes and prayers - 8:30 at Main Beach

Be Part of the Third Group

Some long for change and do everything they can to bring change about. Others fear change and do everything they can to keep things the same. There's a third group: those who strive to change what they can and should change but don't lift a finger to hold back the tide or make the seasons turn faster. Join this group as soon as you can. 1001 Ways to Live in the Moment _ Barbara Ann Kipfer

just for today

Please watch and listen...

YouTube - Stand By Me Playing For Change Song Around the World

Have a beautiful weekend! Be there for someone, you never know when you may need them!

Adventure Weekend

photos from Muddy Buddy 2008 Orlando, FL

YouTube - MS Mud Run Jacksonville 2010 (check it out, much more intense than I anticipated!!)

Carolyn Peeples and I will join forces once again this Saturday for the MS Mud Run! There are over 2700 people participating in this event. Donations can be made at Sol Pedal or Paks Karate. Watch for some more dirty pics next week! Have a fantastic weekend!

To live life to the fullest, bring a sense of adventure into every moment. Do something that scares and excites you this weekend!

The Story of the Walking Man

Great Post on That's Fit

John D Crow, JD Crow - I just like his name...but wait until you read his story...

Some could say its a modern-day story of Forrest Gump - one man on a solo journey across the US. But instead of saying he's doing it for "no particular reason" like Gump, Florida native John Crow is on a mission. "I want to find out what world peace looks like, " said Crow who leaves Sunday on an ocean-to-ocean walk from Fernandina Beach, Fla to Santa Cruz, Calif. for entire article click link or title above. (Great Post on That's Fit) written by Deborah Dunham, AOL

I have been practicing yoga with John for the past couple of months http://www.goyogainc.com/ and have been so inspired by his passion and above all, his confidence and calmness as he gets closer to his walk. What a inspiration and life changing event. I can only imagine what and who he will meet along the way that will shape the path for the rest of his journey and life. Good luck to you traveler...I look forward to your updates along the way. Much peace!

There will be a send-0ff at Main Beach this Sunday the 21st at 8:30. Come surround John with love and support...walk a couple or steps or a couple of miles.

follow John's journey at http://www.walkingman-jdcrow.blogspot.com/ and become a fan on FaceBook

Happy St. Patrick's Day!!

"For each petal on the shamrock
This brings a wish your way -
Good health, good luck, and happiness
For today and every day.
~Author Unknown"

"Your mind is your garden. Your thoughts are your seeds. You can plant flowers, or you can plant weeds." ~ The Secret

As you rolled out of bed today you had two choices. Today is going to be a hard, hectic day or today is going to be a great day. Our thoughts shape our attitude all day long. We find ourselves in a funk and it is hard to shake. Blame it on the weather, the kids, our spouses, our jobs, what should have happened, what could have happened. It is natural to have good and bad things that occur, some we have no control over. We do however, have control over our thoughts - though hard to quiet the chatter in our minds, we can be happy, be grateful, and be positive. It is our choice to make when we wake each day. Try putting on a smile and see how that changes the way you feel and the way others feel toward you. We will have days that the weeds try to take over our garden, just keep sowing the seeds of blooming flowers and see just how beautiful your garden can grow! I hope your day is great.

Our bodies communicate to us clearly and specifically if we are willing to listen to them. - Shatki Garwain

What is your body telling you? Too much sugar, too many soft drinks, too much work, not enough rest? Listen and respect what you hear.

Just losing an hour of sleep last night made a difference in my afternoon. I started a new book - very funny - Are you there Vodka? It's me Chelsea. So while reading this afternoon, my eyes got heavier and heavier. I gave in to a little power nap and felt like a new person when I woke.

Your body gives you cues everyday but we seldom listen. We make unhealthy food choices, over commit and really run our bodies down. Open the lines of communication between you and your body and listen today! photo: Costa Rica 2009

SPRING FORWARD

Once again it is time to turn our clocks forward an hour, thank goodness for the Blackberry being so smart or I may have forgotten. This is a time when the days are longer, we stay up and out later and start to really enjoy everything around us. The beach gets visited my new and old friends. The marsh grass goes from honey colored to vibrant green. Everything around us seems to wake up and it is a good thing! Reset your clocks around your house and in your car, but also reset your internal clocks - wake up to who you are and bloom!

Life is like a 10 speed bike, most of us have gears we never use. _ Charles Schulz

The weekend is finally here, it's time to use some gears you have not used in awhile. Gate River Runners...pick up your pace, run a little faster. Car enthusiasts, spend a little extra time admiring each car or drive the Porsche at the Concours d'Elegance. Just hanging out around the house, read a book or clean out that closet. Spring is here, switch gears and use them all this weekend, don't let them get old and rusted!

YUM!
I recently bought Dancing Iguana Spicy Guacamole. I normally make my own for me and Annie, but this looked interesting and I thought I would give it a try. To my surprise, it is excellent! I prefer the Spicy to the Original flavor. It is so good and fresh!
It's all natural and has no preservatives.

In 1959, John Kellog (cereal pioneer) stated, "For purity, wholesomeness, ease of digestibility and adaptation to human needs, it (avocado) has few rivals and none that can fill its place."

Noted food writer Gaylord Hauser, "In this single delectable fruit are combined the protein of meat, the fat of butter [but much more wholesome], the vitamins and minerals of green vegetables, the flavor of nuts, a six course dinner."

So plan a Fiesta this weekend, get some blue corn chips and dig in.
Publix has it right beside the fresh salsa and there is a $1 off coupon attached.
Delicious! Enjoy your weekend!

Be flexible and flowing.

Life is a series of changes. Those of us who are rigid and inflexible in our thinking often snap when the winds of change blow. But those of us who are like willow trees bend easily and adapt to the new changes. If we refuse to change then life passes us by, and we get left behind. A flexible body is more comfortable to be in, so is a flexible mind more comfortable to live in. _ Louise Hay

Ever noticed that person that takes things in stride, never seems to get their feather's ruffled? What do they have that we don't? A calm nature, the perfect prescription? No, that person has decided to be present and let things flow naturally without force or resistant. Be that person that flows down the river gracefully instead of the person battling against the current to get back up stream.

Be Flexible and Flowing.



Photo from Richard

Live out loud

Overcome your fear. Get out of your comfort zone. Find out you have a pulse. Let something give you butterflies in your stomach. This is how you know you’re alive—how you grow into something new. Every fear overcome is a freedom gained. Don’t know how to overcome fear? Do the thing you’re afraid of. Cross them off the list. Make it a game. Pretty soon, you will be invincible.

by Sonya Derian - Live out Loud. www.tinybuddha.com

Oh yeah...

Inspiration can be found anywhere! Be open to it. A classic, Oh yeah...

The 82nd Academy Awards were last night as you probably know. I love watching the Red Carpet scene and seeing all the beautiful dresses, jewelry and making my own personal predictions. I have not seen all of the movies, but am writing them all down and putting them in my Blockbuster que. A good movie is such a treat, it can take you to another place and time. Watching a movie can be a real escape.


Let's watch the nominated movies of the year - see which movie and actors/actresses deserve the prestigious awards and comment whenever you see it (no matter if this week or 3 months from now).

Settle in to your favorite chair, comfy clothes, a snack and be swept away. Let's us know what you like...

10 Ways to Slow Down and Still Get Things Done | tinybuddha.com

Great article, take time to read. Take time to slow down today.

10 Ways to Slow Down and Still Get Things Done tinybuddha.com

The Garden Show and the Farmer's Market all in one place!

Enjoy the sunshine,

beautiful flowers, and fresh vegetables/fruit!

The way to keep your senses alive is to use them. _ A Year by the Sea

Take time today to taste, smell, feel, hear, and see the wonderful things around you.

Many people want to ride with you in the limo, but what you want is someone who will take the bus with you when the limo breaks down._ Oprah Winfrey

What would we do without dear friends? It's that person who you have not talked to for a couple weeks and you pick up the phone, text message or chat online and it seems like you have never missed a beat. Be thankful for your friends, tell them how much they mean to you.

Happy Birthday to my Best friend since 4th grade....Jessica! You are that friend that would rather take the bus than the limo. Love you!

"I believe in kindness. And also mischief. Also, in singing when singing is not necessarily prescribed." ~Mary Oliver

What is your song today?

Play it loud,

sing it even louder!

We all lead busy lives and all have a hard time over committing ourselves. Today be steady and calm and see just how much you get done. Take one task at a time and know you have time. You will feel less rushed and surprisingly more productive. Live peacefully today.

So, I admit I am a pretty healthy eater. For the last year and a half, I have been vegetarian. It works for me, I feel great and have a ton of energy. Since being in the health and fitness industry for the past 6 years, I get lots of questions about what to eat. Everyone is different, no diet is going to work the same for any two people. I took the word "diet" out of my life awhile back, I think it gets the mind already thinking of what you can not have instead of what you can.

In the grocery store, I notice people eyeing what's in my cart. Oh, you will find your fair share of processed Goldfish, frozen pizzas, you know kid's food. However, for the most part, I try and gather the bulk of my groceries from the perimeter of the supermarket - and organic when it is available. (will be a whole other blog post on organic buying and what really makes a difference.)

For the most part, I enjoy and crave good healthy foods.

Chocolate is a true weakness for me, so I keep a little stash (not in view) to satisfy that craving. The fragrance of french fries tempt my taste buds too, however I know they will never be as good as they smell - same with movie theatre popcorn. I often indulge in it, but later think this was not even that good. So, why bother?

Eat from the earth, avoid heavily processed and packaged foods. Add spices for interest. Life is short, don't punish yourself to restricted "diet plates or plans." Make a lifestyle change of clean food and exercise and you will not want to contaminate your body with junk foods.

Make a habit of going to the Farmer's market downtown Saturday mornings with your kids, you will feel the goodness as you walk down the street - that's what it is all about. Feel alive, be present, enjoy good healthy choices. Make your plate pretty and enjoy every bite!