I Don't Always Drink Protein Shakes...

But! When I do this is how it goes down. Now quick rewind. I eat enough protein from plant and animal sources on any given day, so powdered protein is not often my go-to. However! Sometimes after a workout, or when I am craving something sweet, or when I need something to hold be over until a meal I will make this delicious concoction.



The ingredients needed are ice, unsweetened vanilla almond milk, PEScience protein powder, 1/2 banana, stevia and water.

Below is a step-by-step guide - MACROS include.

One of my favorite places in this world is the cycling room. Within these four walls I have grown in great strength not just physically, but mentally. I have increased my confidence (enough to take that selfie below wearing no makeup) and developed incredible friendships with so many women. So like I always say, you don't know what you are missing until you try!

Hey friends, Elle here!

So what's the real deal with ElleCycle? It started and continues to be a beat-based indoor cycling ride that allows you to tone your muscles and ride/dance for a full body workout, and for some it may be just that. However, for others it is much more. For me, what started as an intriguing workout platform has grown to be something so much more. I didn't realize the impact it's had on my life until I sat down to reflect how important it really is.

We are coming up on ElleCycle's one year anniversary and the changes it has made in my life are simply phenomenal. Over the past year I have been tested physically, mentally and emotionally, which made me grow as a person in each of those areas - and that is what life is all about right? I know I am only 23 and have a whole heck of a lot of life left to live and lessons to learn, but the strides I have made in the last 365 days have shown me who I can be and what I can accomplish. As women and men, we battle through tough times at work, with family/friends, during workouts and in life in general, but the point is, is that we battle through it all and get stronger by doing it. Kind of like pushing through that last hill in an ElleCycle class if you think about it.

Many enter the cycling room apprehensive about their first ride. I explain the positions, the movements and I map out how the ride should go... kind of like we often do with our life right? However, on the first, second, third and up to the 100th ride, it may not always go as planned. Just like life. But hey... like I said, that's what it's is all about right? If my life would have been a walk through the park thus far I wouldn't have found what I love, be doing what I love, or surrounded by those I love - and that's exactly where I want to be. Happy.

It's about being a girlboss/guyboss. It's about battling through every day (and every ride) no matter how easy or hard it may be. It's about surrounding yourself with those who push you and make you better, or battling just a tad harder if you are forced to be around those who don't. And most importantly, it's about strength and growth. Whether you are 17 or 73, whether this is your first ride or you 80th, you fight, you ride and you grow!

It's easy to stay in our comfort zone. It's easy to make excuses. It's even easier to complain. But if you step up to life (or the bike) and are willing to fight through whatever may come your way you will become the girlboss, guyboss or ElleCycler you were meant to be.

Join The Movement!

1. Arrive 15 minutes early. Arriving early to class will give you ample time to set up your bike, ask any questions you may have, grab your weights and get situated on the bike. This will also allow you to warm your legs up before class gets started.
2. Keep an open mind. Whether you are a first time rider or a dedicated ElleCycler, walking in to each class with an open mind will set you up for success. This isn't your normal cycling class, but we are here to challenge ourself and our bodies to see overall improvements to our mind, body and soul.
3. Drink water. Pre-ElleCycle, during ElleCycle and post-ElleCycle are all recommended times to drink water. Water is important to stay hydrated, lubricate your muscles and tendons, and provide your body with energy. 
4. Smile. We encourage all ElleCyclers to enter the cycling room with a positive attitude and smile on their face. Are you nervous for your first ride? No need to be! We have all been there and all understand the caution to saddling up on your first bike and the amazing soreness you'll feel after completing your first ride. Feeling discouraged? You better believe that Elle and other ElleCyclers will be in class to pick you up and pass on the energy necessary for an effective ride.
5. Express any concerns you may have. Providing a safe and welcoming environment is key to ElleCycle and individual success. The most important aspect of ElleCycle is to provide safe and effective rides. Making sure your bike is fitted properly is key to a safe and effective ride, along with understanding the movements and hand positions for various rides. No matter what the location, the ElleCycle environment is high-energy and supportive one! We lean on and pick one another up - only you can control your bike, but ElleCycle rides are conquered as a team!
6. Support fellow ElleCyclers. ElleCycle would be nothing without the ElleCyclers that you are surrounded. Like mentioned above, ElleCycle rides are conquered together. We cheer each other on, we rise to the occasion and as one ElleCycle tribe we conquer tough rides together!
7. Embrace discomfort. We are here to challenge and see our bodies improve - none of this would be possible without a challenge. And, when it comes to ElleCycle no challenege can occur without at least a little discomfort. We will be moving our bodies in ways you may never expected to move, you may be sore in areas you didn't know existed, you may climb a hill on a stationary bike that you never thought could be simulated. No matter what the case, challenge and discomfort are expected and to be embraced in order to grow! **If at any time you ever feel a painful discomfort, we ask that you reduce resistance or back down from that specific level of exertion.
8. Sing along!  One of the best parts of ElleCycle are the music playlists. From our everyday banging playlists, to themed rides like #ElleCycleCountryRide or #ElleCycleBieberRide, our playlists will make you want to ride your heart out and sing every word along the way. This is something we do indeed encourage!
9. Bring a towel and sweat! Expect to sweat. We will push it to the limit for the most effective workout possible on a stationary bike. The more sweat the better. You'll leave an ElleCycle classes drenched in sweat that was worked for each and every minute of class. You may not be leaving as cute as you came, but you will be leaving feeling a whole lot better.
10. Have fun! Next to safety, this is what we value most. We understand that group fitness classes can be daunting, along with getting your fitness journey started. We will always encourage new and old riders - and promise an energetic and fun environment. The key to an effective workout regimen is one that keeps you coming back for more. ElleCycle will provide a new challenge and a great deal of fun everytime you saddle up!