Come, relax and enjoy the ride!

I am excited to open my own cycling studio, Sol Pedal. To be doing what I love and have loved for the past 6 years is a blessing. Many of you have ridden many miles with me, so come back and lets travel together. Time flies as we cycle to an eclectic mix of music. I created the studio to be funky and fun, a place where you feel surrounded by happy, healthy energy.

So join the Ride. Its the only hour of your day that you can completely get away. We sweat, sing along, push each other and have a blast. Sure it's exercise, but that doesn't mean it can't be fun! After all, life is what you make it!

Tuesday, April 24

SUMMER Special:
May, June and July unlimited cycling $100
May, June and July unlimited Barre $60
unlimited Cycling and Barre for only $150
Stay Committed this Summer!

Friday, April 6

Love is the strongest force the world possesses, and yet it is the humblest imaginable. ~ Gandhi

Thursday, April 5

Never let yesterday use up too much of today. ~ Will Rogers

Wednesday, April 4

Gratitude is the fairest blosom which springs from the soul. ~ Henry Ward Beecher

Tuesday, April 3

The most common way people give up their power is by thinking they don't have any. ~ Alice Walker

Thursday, March 29

78 Ways to Cut Fat Calories from Your Diet Women's Health Magazine: When You're Not Cooking
• Request the lemon chicken with white rice, not fried.
• Skip the crunchy noodles with your bowl of wonton soup.
• Ask for an order of Szechuan Shrimp instead of your usual General Tso's.
• Choose the pasta with 1/2 cup of marinara instead of 1/2 cup of Alfredo sauce.
• Indulge your inner carnivore with beef stroganoff, not meat lasagna.
• Go with the baked potato (butter only), not the mashed, as your side of choice.
• Dip your dinner roll in marinara sauce instead of olive oil.
• Avoid anything breaded. Flour and bread crumbs not only add calories but also absorb more cooking oil.

Wednesday, March 28

78 Ways to Cut Fat Calories from Your Diet Women's Health Magazine: At the Drive-Thru
• Pass up a Wendy's baked potato with sour cream and chives and chow down on value fries instead.
Amazing but true.
• Have a McDonald's cheeseburger instead of a Quarter Pounder with cheese.
• Downsize your drink: Trade a large fountain soda (with ice) for a medium.
• Go for grill marks. Order a flame-broiled chicken sandwich rather than one that's breaded (and usually fried in oil).
• Treat yourself to an ice-cream cone at McDonald's instead of Dairy Queen.
• Crunch on one Taco Bell regular taco instead of a Ranchero Chicken Soft Taco. And all the hot sauce you want.
• Slurp a cup of Panera Bread's low-fat chicken noodle soup instead of the cream of chicken with wild rice.
• Make your daily pick-me-up at Starbucks a skinny vanilla latte, not a regular.

Tuesday, March 27

78 Ways to Cut Fat Calories from Your Diet Women's Health Magazine: In the Kitchen
• Substitute nonfat Greek yogurt for a serving of sour cream.
• Use chicken broth (low-sodium is best) instead of oil to sauté meat and veggies.
• Making homemade mac 'n cheese? Cut 2 tablespoons of butter from the recipe.
• Replace the oil or butter in cakes with Sunsweet Lighter Bake prune-and-apple mixture or any brand of unsweetened applesauce.
• Next time you make meatballs, meatloaf, or burgers, go half-and-half with ground beef and turkey.
• When preparing packaged foods that call for butter or oil, like rice and stuffing, use a broth instead.
• Swap low-fat cottage cheese for whole-milk ricotta when you make lasagna or stuffed shells.

Thursday, March 22

78 Ways to Cut Fat Calories from Your Diet Women's Health Magazine: During Dessert
• Stop eating when you hit the crust. The edges and bottoms of baked goods are especially caloric because they absorb the butter used to grease the pan.
• Fill your bowl with sorbet instead of ice cream—you can have an extra 1/2 cup of the former and still slash calories.
• Next time a cocoa craving hits, ditch the dish of chocolate ice cream (about 3/4 cup) for a Fudgsicle.
• Have sugar-free Jell-O instead of pudding. Better your nighttime treat jiggle than your thighs.
• Go ahead and have that piece of birthday cake—just scrape off the chocolate frosting first.
• Eat 5 meringue cookies instead of 2 chocolate chip ones.
• Pass on the à la mode and savor that brownie au naturel.
• Can the cone. Have your ice cream in a bowl.
• Top your dessert with 1/2 cup of fresh berries instead of 2 tablespoons of chocolate syrup.

Wednesday, March 21

78 Ways to Cut Fat Calories from Your Diet Women's Health Magazine: On Your Snack Break
• Drink sparkling water instead of soda.
• Move your stash of Hershey's Kisses at least 6 feet away from your desk—you'll dip in half as often.
• Drain the heavy syrup from your can of fruit cocktail and then rinse the fruit with water before digging in.
• Have 1/2 cup of fresh grapes instead of that little snack box of raisins.
• Lay off the Lay's Classic potato chips and have a handful of Rold Gold pretzels.
• Munch on a bag of Orville Redenbacher's Smart Pop Kettle Korn, not Movie Theater Butter.
• Chase down the ice-cream truck for a Good Humor vanilla sandwich, not a King Cone

Tuesday, March 20

78 Ways to Cut Fat Calories from Your Diet Women's Health Magazine: At Happy Hour
• Nurse a single glass of wine instead of downing 2 beers.
• Ask for your rum and cokes in a highball glass. Bartenders pour an average of 20 percent less liquid into taller tumblers, so you'll swig less per round.
• Drizzle extra hot sauce, not blue cheese or ranch dressing, on your wings.
• Ordering a cocktail? Make it on the rocks instead of frozen. Slushy fruit drinks tend to be made with bottled mixers that contain added sugar and syrups.
• Blending your own? Have a daiquiri, not a piña colada.
• Pop the cap off of an MGD 64 instead of a bottle of Killian's Irish Red.
• Sip a glass of water between drinks—pacing yourself can help you cut back by a glass or more.
• Dip your nachos in salsa rather than guacamole.
• For automatic portion control, sip wine from a Champagne flute, not an oversize goblet
78 Ways to Cut Fat Calories from Your Diet Women's Health Magazine: At Lunch
• Leave the Swiss cheese out of your sandwich.
• Slather your bread with mustard rather than mayo and save 80 calories per tablespoon.
• Pass up croutons at the salad bar.
• Use up to 10 pumps of ranch dressing spray instead of pouring 2 tablespoons from a bottle.
• Devour a slice of Pizza Hut cheese pan pizza instead of the meat lover's variety.
• Take your iced tea unsweetened.
• Reach for a Snapple raspberry white tea instead of a Snapple raspberry iced tea.
• Stuff chicken salad into a whole-wheat pita instead of between slices of multigrain bread.
• Make your burger turkey, not beef.
• Slurp minestrone soup instead of cream of anything.
• Go bunless—shed your hamburger roll.
• Use south-of-the-border savvy: Have a quesadilla made with two 6-inch corn, not flour, tortillas

Monday, March 19

78 Ways to Cut Fat Calories from Your Diet Women's Health Magazine:
At Breakfast
• Ditch the Pop-Tart for a slice of high-fiber toast with strawberry jam.
• Gotta have carbs? Split a bagel with a coworker.
• Drink your two cups of joe black. Or order a single espresso instead of your usual latte.
• Swap OJ for the real deal—one fresh orange.
• Trade a side of regular sausage for turkey.

• Top your waffles with Reddi-Whip instead of syrup (or use sugar-free).
• Skip the whip on any Caribou Coffee 16-ounce drink.
• Eat your granola from a 4-ounce mug, not an 8-ounce bowl.
• Lose the Yoplait Thick & Creamy and have a Yoplait Fiber 1.
• Order pancakes, but hold the butter.
• Scramble together 4 egg whites instead of 2 whole eggs.

Friday, March 16

Love yourself, accept yourself, forgive yourself, and be good to yourself. ~ Leo Buscaglia

Thursday, March 15

We don't receive wisdom; we just discover it for ourselves after a journey that no one can take us or spare us. ~ Macel Proust

Wednesday, March 14

Life is like a ten speed bicycle. Most of us have gears we never use. ~ Charles M. Schulz

Tuesday, March 13

He that takes medicine and ignores nutrition waste the time of his doctor. ~ Chinese proverb

Monday, March 12

Let food be thy medicine. ~ Socrates

Friday, March 9


One way to feel good is to make time for play -
which researchers define as an activity that's very satisfying,
has no economic significance, doesn't create social harm,
and doesn't necessarily lead to praise or recognition.

Thursday, March 8

I thought of that while riding my bicycle. ~ Albert Einstein

Wednesday, March 7

Spring Schedule

Monday 8:00, 9:15, *3:45, 6:15

Tuesday *9:15, 10:00 Sol Barre (starts mid-March), *10:45, 5:30

Wednesday 8:00, *9:15, *3:45, 6:15

Thursday *9:15, 10:00 Sol Barre (starts mid-March), *10:45, 5:30

Friday 8:00, 9:15, *3:45

Saturday 8:00

Sunday 9:00

Spring means change....change is good. We will see how this works and go from there! Thanks for your support and flexibility!

( *denotes 45 minute class)

Sol Barre classes will be $5 per class or unlimited cycling, unlimited barre for $70 a month.

Tuesday, March 6

As a kid I had a dream - I wanted to own my own bicycle. When I got the bike I must have been the happiest boy in Liverpool, maybe the world. I lived for that bike. Most kids left their bike in the backyard at night. Not me. I insisted on taking mine indoors and the first night I even kept it in my bed. ~ John Lennon

Monday, March 5

When the spirits are low, when the day appears dark, when work becomes monotonous, when hope hardly seems worth having, just mount a bicycle and go out for a spin down the road, without thought on anything but the ride you are taking. ~ Sir Arthur Conan Doyle

Sunday, March 4

Chasing records doesn't keep me on my bike. Happiness does. ~ Lance Armstrong after his third Tour de France victory

Saturday, March 3

Toleration is the greatest gift of the mind; it requires the same effort of the brain that it takes to balance oneself on a bicycle. ~ Helen Keller

Friday, March 2

Get a bicycle. You will certainly not regret it, if you live. ~ Mark Twain Taming the Bicycle. 1884

Thursday, March 1

It never gets easier, you just go faster. ~ Greg LeMond

Wednesday, February 29

When man invented the bicycle he reached the peak of his attainments. Here was a machine of precision and balance for the convenience of man. And (unlike subsequent inventions for man's convenience) the more he used it, the fitter his body became. Here, for once, was a product of man's brain that was entirely beneficial to those who used it, and of no harm or irritation to others. Progress should have stopped when man invented the bicycle. ~ Elizabeth West

Monday, February 27

Music is what feelings sound like. ~ Unknown

Sunday, February 26

Music is a moral law. It gives soul to the universe, wings to the mind, flight to the imagination, and charm and gaiety to life and to everything.

Saturday, February 25

One good thing about music, when it hits you, you feel no pain. ~ Bob Marley

Friday, February 24

The man that hath no music in himself, Nor is not moved with concord of sweet sounds, is fit for treasons, stratagems and spoils. ~ William Shakespeare

Thursday, February 23

Music speaks what cannot be expressed, soothes the mind and gives it rest, heals the heart and makes it whole, flows from heaven to the soul.”

Wednesday, February 22

Plato ~ Music is a moral law. It gives soul to the universe, wings to the mind, flight to the imagination, and charm and gaiety to life and to everything.”

Tuesday, February 21

E. Y. Harburg ~ Words make you think a thought. Music makes you feel a feeling. A song makes you feel a thought.”

Monday, February 20

The Vow: Life's all about moments of impact, and how they change our lives forever. But what if one day you could no longer remember any of them? -Leo

Sunday, February 19

All love shifts and changes. ~ Julie Andrews

Saturday, February 18

A loving heart is the beginning of all knowledge. ~ Thomas Carlyle

Friday, February 17

Affection is responsible for nine-tenths of whatever solid and durable happiness there is in our lives. ~ C. S. Lewis

Thursday, February 16

It is difficult to know at what moment love begins; it is less difficult to know that it has begun. ~ Henry Wadsworth Longfellow

Wednesday, February 15

Being deeply loved by someone gives you strength, while loving someone deeply gives you courage. ~ Lao Tzu

Tuesday, February 14

Since loves grows within you, so beauty grows. For love is beauty of the soul. ~ St. Aurelius Augustine

Monday, February 13

Let us always meet each other with a smile, for a smile is the beginning of love. ~ Mother Teresa

Friday, February 10

One cannot think well, love well, sleep well, if one has not dined well. ~ Virginia Wolf/menu @ Bistro Don Giovanni - Napa

Thursday, February 9

There are some things you learn best in calm, some in storm. ~ Willa Cather

Monday, February 6

Cheers to Red Wine The Dr. Oz Show: It’s an integral part of culture, history and anthropology. Enjoying it is an art form – both in tasting practice and culinary preparation. There are many reasons to appreciate wine, but did you know that from an anti-aging point of view, it’s one of the best things that you can do for your health?

Sunday, February 5

Wine is the most civilized thing in the world. ~ Ernest Hemingway

Saturday, February 4

Wine makes daily living easier, less hurried, with fewer tensions and more tolerance. - Benjamin Franklin

Friday, February 3

"Wine can of their wits the wise beguile, Make the sage frolic, and the serious smile."
- Homer, "Odyssey (9th c. B.C.)

Thursday, February 2

Wine Lovers' Page: 101 Favorite Wine Quotes

"Come quickly! I am tasting stars!" - Dom Perignon (1638-1714) at his first sip of champagne

Wednesday, February 1

In Europe we thought of wine as something as healthy and normal as food and also a great giver of happiness and well being and delight. Drinking wine was not a snobbism nor a sign of sophistication nor a cult; it was as natural as eating and to me as necessary."
- Ernest Hemingway," A Moveable Feast'

Tuesday, January 31

"In wine there is truth." - Pliny The Elder [A.D.23-79] "Natural History," Book XIV, Sect. 141

Monday, January 30

"Wine is a living liquid containing no preservatives. Its life cycle comprises youth, maturity, old age, and death. When not treated with reasonable respect it will sicken and die." ~Julia Child

Sunday, January 29

Work joyfully and peacefully, knowing that right thoughts and right efforts will inevitably bring about right results. ~ James Allen