Kerry Mack: Turning a Setback into a Comeback

Kerry Mack

A Spring Break liquid diet is a concept most college kids are all too familiar with. Last April, I was one of those kids—but my situation was a bit different. Unfortunately, I wasn’t in Punta Cana partying with MTV like it was 1999. I was in a hospital bed with morphine, a new disc in my neck and soon a cringe-worthy (but badass) scar. Oatmeal and smoothies were all I could eat—if one can consider that “eating.” I was unable to walk, speak or keep my eyes open. The sickest part, you ask? All I could think about was cycling and running. Moving. Excelling. Crossing a finish line. Through a physically and emotionally tolling experience I learned quite a bit about myself. I also learned that when life throws you a curveball: find a bat and knock that sh*t out of the park.

My story begins last December, just a few days after Christmas. I was in a wistful fog of too much sugar, not being in Manhattan during The Holidays, and four weeks without responsibility. My daily tasks were deciding what to make for breakfast, finalizing which morning talk show I would watch (if I woke up before noon) and burning off those extra holiday pounds. When I attempted to rise out of bed to start my day I couldn’t move. I don’t mean I was so lazy I didn’t care to get out of bed. I literally could not move. My body from the neck up was completely frozen.

I panicked. That was a dream, right? I was a healthy, happy, active 19-year-old girl. I wanted to scream, but I was shocked I couldn’t make a sound. After a few minutes of agony, I was able to roll over onto my side and rise. I was numb physically and emotionally. I could feel in my gut—and neck—something was severely wrong.

My family and I convinced ourselves I kinked my neck and would be fine in a few days. After a week of chiropractor adjustments, Emergency Room visits, and being told to, “Just ice it,” I’d had enough. The pain became so intense I could barely move, and this is coming from a girl who has broken or sprained just about everything. One friend described me as “the healthiest, unhealthy person,” he knew.

Athletics have always played an important role in my character. As a lifelong cheerleader, tumbler and runner I viewed the resilience of my body as a miraculous, yet necessary piece to my puzzle. By no means was I ever MVP. Of anything. But, whenever I felt external stress I would run off the anxiety, flip over tension, or dance until I forgot there was anything wrong. The constant motion I lived in allowed me to not only build momentum and trust in my body. I relied on it for relief when life became overwhelming. Exercise became my meditation…until I couldn’t exercise. Then, meditation became my meditation.

After a visit to an Orthopedic Surgeon, I discovered I had a degenerative disc in my neck that was bulging out into my spinal cord. Essentially, the disc was disintegrating and would begin to cut off blood supply to my spinal cord without action. My doctor, my family, and I were confounded. There was no rhyme or reason for this injury. But, the doctor suspected that it had been in the works due to my long history of high-impact sports. As a result, I was told take it easy and return in six weeks. If the x-rays and MRIs looked the same, I would be in for major spine surgery. My options for exercise were limited to cycling or walking. I decided I would take up cycling. I think I secretly thought after six weeks I would look like Beyonce…

The jury’s still out on that one.

When I returned to Manhattan I took my first indoor cycling class at Revolve. After my 45-minute Body Ride, I was unsure if I took a fitness class or went to a nightclub. I was drenched, dizzy, sore, and on top of the world. I couldn’t wait to go back. I raved about it to everyone I knew. They in turn told me I was insane, and to relax for the time being. But, they didn’t understand that was relaxing to me. There was something about the pulse of the music, the rhythm in my feet and the sweat on my brow that made me come alive. I forgot about my neck, my potential surgery and my parents’ concern. It was as if cycling unleashed a different side of me. Frankly, I wasn’t naturally skilled (in fact, I sucked) and the challenge was intriguing. On particularly overwhelming days, those 45 minutes were my escape. I felt confident in the performance of my body in those moments because I couldn’t bring myself to think about the “what ifs.” In that short time slot, I was giving my all. I didn’t feel like my body had failed me.

After six weeks of “taking it easy,” I felt significantly better. I was no longer in pain and I felt optimistic. I went back to the Orthopedic Surgeon expecting to be cleared for all exercise. Yet, somehow my situation had intensified. My doctor explained that sometimes pain ceases without any real internal healing. I would have to wait nine more weeks until Spring Break when I would get a Spinal Fusion. The doctor would be going through the front of my neck to take the disc out and put an artificial disc in. After, I would have to recover for another 8 weeks. Altogether, this would be a six-month set back. I was devastated. I sobbed and worried my body would never move the same again. I was only 19 and had so much ahead of me!

After a day of tears I decided feeling sorry for myself wouldn’t speed up the healing process, either. I would have to focus on what I could do. For the next nine weeks I could cycle.

The most I could cycle was 1-2 times per week while I awaited surgery. On mornings when I would sign up for an evening class I would look forward to the ride all day. During those nine weeks I didn’t allow myself to think negatively. It was too scary. I focused solely on handling day-to-day matters, remaining calm, and moving my body as much as possible.  I could not turn my back from the momentum I had created in my life through exercise. I could not deviate from my sweat-induced therapy. I needed to hold on to it then more than ever.

I was fortunate enough to heal completely from this freak injury. But, the eight weeks I spent recovering were the worst part of the whole experience. I was itching to get back to running and cycling. Between the two I knew I would be able to clear my head and push my limits. Something inside was telling me that I could come back stronger than ever. I had some badass training ahead of me to match my new badass scar.

I had so much pent up energy over those six months that my first run back was seven miles. No stopping. I could barely walk the next day; I had never been so out of shape, but I didn’t care. I performed similarly during my first indoor cycling class back. When the instructor asked if there were any injuries she should know about I was reluctant to share. Now, I am proud to share my story.

These days, I’ve never felt better. I am running a half marathon in early October, I am running my fastest mile ever, and I still cycle at least once a week. I took the curveball life threw me and knocked it out of the park—and I’m just getting in the game.

– Kerry Mack

Staying Active with a Hectic Schedule

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I don’t know about you but my summers seem to fly by so quickly. A combination of work, vacations, weekend getaways, holidays, and visits with friends and family can make summer vanish in a blink of the eye. It can also make sticking to a work out schedule pretty tough. After taking a look at my calendar I realized that I am only in town for two weekends in July AND August, how crazy is that? Although my schedule has never been so hectic, I have been able to stay on top of my workouts and eating pretty clean. I have a few tips to share so that you too can have a happy, healthy, and fun summer.

1) Morning work outs – With so many after work activities I like to knock out my work outs first thing in the morning. My personal routine is the 6am class at Revolve Mon/Wed/Fri and then working with my trainer Tues/Thur. By 7am my work out is done for the day!

2) Weekday structured work outs – As if after work activities aren’t enough, lately my weekends are completely packed. I find that my body works best with 1 – 2 days of rest so I use my weekends to stay active in different ways. I love hiking, biking for transportation, and the occasional trail run. Once the weekend hits I can look back on a week of great work outs and enjoy my weekend a little bit more.

3) Stay flexible – Lately I have been heading out of town on Thursdays so I miss my Friday morning class. To “make up” for the class I will sneak in an extra cardio session on the weekend. Early morning bike rides and runs are my go to. Both activities are a great way to see the area that you are in.

4) Intuitive eating – I am the last person to skip breakfast or lunch during the week. 6am work outs mean I am always hungry for breakfast, lunch, and normally a snack in between! On the weekends I find that lately if I get up and I am not hungry I just roll with it. There is a very good chance I will be around a grill and snacks at some point in the day so if my eating times shift a bit I go with it. I used to get so stressed out about making sure I had the right food at the right times and letting go a bit I have realized it is easier than you think to trust your belly and eat when it grumbles and stick to water (or a summer beverage!) when it is is happy as is.

5) Stocked fridge – I have been pretty bad about this lately because I have been coming and going so much. A fridge full of in season fruit (watermelon!!) and vegetables is amazing. Summer foods are so light, crisp, and colorful, eat them! I tend to keep a watermelon in my fridge at all times and eat out of it with a spoon, you should definitely try it.

6) Active friends – I have a handful of friends who I know I can call up and will be down for a hike or run at any time. Getting up early on the weekends to go out with friends is a great way to give yourself an excuse to catch up on sleep and get the weekend started out nice and early.

7) Comfortable shoes – This may sound silly but it’s important. During the day I always wear comfortable shoes. My go-tos are my knock off Birkenstocks : ) , Saucony Kinvaras, or a pair of boat shoes. I don’t like heels and with my knee injury and habit of rolling my ankle lately I would rather be safe than sorry. Comfortable shoes mean that you can walk places! Walking is the best passive exercise ever, so make sure your feet are happy.

8) Grill food – What a tough rule… Grills are amazing, you season all the things, and then cook. No need to add any cooking oils or liquids. Grilled food also tends to not be bogged down with heavy sauces, which makes it easy to keep things healthy. My favorite go-tos on the grill are Italian sausage, burgers, zucchini, corn, and pineapple.

How do you stay active and healthy during the summer months?

#Revolve31 Success: Bethany Williams

Bethany was our second place overall finisher in our recent 31 DAYS OF SWEAT Challenge. She took the challenge on strong and received amazing mental, emotional, and PHYSICAL RESULTS. Here is her story:

For many years before riding with Revolve, I hardly ever broke a sweat.  I did not have a regular exercise routine.  I was busy with being a wife, working a fulltime demanding job, and being mom to two small kids. I could not envision how I could keep up with working out so I did not even try. Once my kids were a little older and more self-sufficient I decided that I wanted to make more time for myself and get in shape so two years ago I found Revolve. photo 1 On my first visit, I thought it was exciting to be in a dark, energy-packed room and to do something good for myself.  I found it challenging, but I was hooked. I have tried other workout classes but I often walk away with an injury or not feeling like it was a great use of my time.  I never feel that way with Revolve. photo 2photo 3  I especially loved that Revolve has 6 AM classes.  I could go and get my workout in and be back in time to get the kids up, make lunches and breakfast, get them out the door, and then get myself to work by 8:45 AM.  My friend Cathy has been a large part of my success.  She lives a few block away has been going with me almost the whole time.  I dragged myself out of bed on some days that maybe I would not have since I knew she was waiting to go with me.  It was fun to talk about the classes afterwards with her and encourage each other to go more each week. I started feeling better, stronger, healthier but I wanted more and was ready to up the load so I was excited when I saw the ‘31 Days of Sweat Challenge’ starting.  I wanted to up my game and I love being competitive, so for the month of May, to maximize my Revolve31 points, I went an average of 5-7 times a week as well as mixed in some cross-training and cleaned up my eating.  I came in second in the competition BUT I lost 10 pounds in the process! I’ve learned I can lose weight and can be an athlete. PLUS, I plan to keep going! Just this week I am signed up for four early morning rides!

Instructor Reveal: Mara Frisch

Meet the newest addition to the Revolve DC Instructor team, Mara Frisch!

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After four years of playing college tennis, Mara retired her racket in pursuit of a new new type of workout. Sampling all that DC has to offer, seven years later Mara is still in love with spin. Her classes combine up beat jams with intense intervals that will leave you sweaty and satisfied. Her passion for making fitness fun is evident in her playlists and energy she brings to the room. Off the bike, you can find Mara in the latest gear working at lululemon athletica Clarendon or exploring DC for the perfect taco.

What are some of your favorite things?

  • Top Artist: Beyonce and Jay Z (not as a duo!)
  • Favorite Cartoon Character as a Kid: Doug Funny
  • Favorite Movie: Hitch
  • Favorite Spot in Arlington: Northside Social
  • Guilty Pleasure: Nike shoes, Mexican Food and manicures

Featured Revolve Riders: The Lindegren Ladies

The Lindegren sisters (Samantha, Rebecca and Jessica) grew up playing three seasons of contact sports, and their mom, Mariah, kicked her daughter’s butts from time to time. Now that the girls are older, they’ve all committed to spending more time together to feel great, fit, and live a healthy lifestyle.

Their solution? Attending Kira’s RIP Ride every Tuesday and Thursday night for the last three months. Their high energy has been so infectious that they’ve started a high five-ing trend at the end of each RIP Ride. Read about how Revolve has brought these strong, athletic women even closer.

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Samantha (left), Mariah (middle), and Rebecca (right) after Kira’s RIP Ride

1. How did Revolve classes become a family affair?

My sister’s friend, April McHugh, cycles at Revolve, and she gets the credit for introducing us. We’ve been riding for about three months and it’s already a family affair! We’ll visit each other and ride together at either Revolve DC or Revolve NYC.

2. Who is the motivator in the group? How does Revolve help you bond?

We all motivate each other. My sisters and I are very close in age so we grew up doing everything together and still try to do so to this day. We organize weekend trips away whether it’s skiing or somewhere relaxing. The four of us are all in a group chat on our phones and are always texting/asking advice for workouts, how-to’s, etc.

Riding at Revolve is another way for us to be together. Since exercise is a huge part of our lives, we accomplish two things – spend time together and exhaust ourselves with a great workout.  We usually have dinner together after class.

3. Did you all work out together before Revolve? What made you start indoor cycling?

My sisters and I have been skiing since we were two years old, so “working out” started at a very young age. Now the four of us work out regularly; my mom and Jesse run road races together, and we all love cycling.

We visit Chatham on Cape Cod often since Mom is from there, and  we’ll usually jump on the bike path for the day. It’s a beautiful ride and so much fun. One time, I tied a rope to Rebecca’s bike and she pulled me for 30 miles on my rollerblades! The looks we got were hysterical.

Indoor cycling together is fun and challenging. I was getting bored of my usual routine (running or rollerblading) so indoor cycling got me excited again.

4. What is it about Revolve that keeps you coming back?

Kira and the friendly staff at Revolve! Also, the post-ride exhaustion, which I compare to how I feel after yoga, which is weird because they are completely different workouts. My muscles feel equally as great after both!

 

Healthy and Fit Mama: Every Little Bit Counts!

This week we’re checking in with our favorite healthy and fit mama, Francina, to see how she’s adjusted her workout routine through the second trimester, and how she’s making an extra effort to maintain her health and fitness.

Francina 20 Weeks

Well, I’m officially 20 weeks! Time is flying by and I can’t believe I’m already half way through my pregnancy. I took a much needed vacation last week, got lots of rest and was spoiled by my family. This week, it’s back to my normal schedule. I’ve been feeling a little more fatigued, and it’s a little harder to move around, but I still feel great. Everyone says I look really happy and I am. :)

An update on my workout routine: I’m still on my normal workout schedule, although I am noticing that I’m getting a little more winded during my indoor cycling classes. To adjust, I take a few more breaks to catch my breath. I’ve also been experiencing a lot of foot and leg cramps. As my Riders witnessed during one of my classes, both of my feet completely cramped up. Once I got home and took my potassium supplements, the foot cramps completely disappeared. I take a daily potassium supplement now and have far fewer foot and leg cramps. Lesson learned!

I’ve also done research on target heart rates for pregnant women and learned that there is no one “target” heart rate that is right for every pregnant woman. Most experts now rely on the RPE, or rate of perceived exertion as a guide, and that’s the standard I’ve been using anyway. I was very active before getting pregnant and sometimes it was actually difficult to get my heart rate up to a good working zone. I haven’t been too concerned about my heart rate getting too high, especially since I’ve significantly reduced the intensity of my workouts.

For the remainder of my second trimester and for the third, I feel the right approach is to slowly wean myself off of my higher impact cardio and focus more on strengthening my core through either barre classes, Pilates, yoga, and/or weight lifting, and concentrating on great nutrition. Indoor cycling and walking will be my primary cardio since I feel that my balance has been a little bit off with the extra weight gain, and the jumping and lateral moves in Zumba make me off balance.

Early this year, I purchased a Fitbit, a fancy activity pedometer that tracks your daily number of steps, sleep patterns and how many stairs you climb. You log on to the Fitbit website and Facebook and connect with friends who are also using it to see how everyone is doing with their daily step challenge. At Revolve, I have several Riders/friends who use the Fitbit and we challenge each other every day. I definitely make it a point to get extra steps in so I’m not in last place! It’s a great and fun way to stay active.

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That’s all for now – we need a nap!

Anatomy of the Ride: Stretching for Cyclists

Even though we spend time stretching after every ride at Revolve, it’s important to stretch regularly on your own to avoid injury and keep your muscles loose! Here are six easy stretches that will help prolong your love for cycling.

Calf Stretch

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Your calves deserve a break after all of the walking and riding you do. Thank your calves by doing this quick and simple stretch:

Stand about two feet away from a wall with your feet facing straight ahead. Step forward with your right leg and bend your knee while keeping your left foot firmly planted on the ground. Use the wall in front of you to support your body weight.

Keep your hips forward until you feel the stretch in your calf. Hold for 30 seconds, then switch legs.

Quad Stretch

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Our quads do a lot of the work in an indoor cycling class, so it’s important to give them a moment to unwind and relax. You can simply do a standing quad stretch by reaching back with your right hand and grabbing your right foot at the top of the ankle, and pulling towards your rear while keeping your knees together and pelvis tucked under. Hold for 30 seconds, then switch sides.

If you want a deeper stretch, kneel down on to your right knee. Keep both knees at 90 degree angle and your hips facing forward as you gently tilt your pelvis upwards. Hold for 30 seconds, then switch sides. This will not only deepen your quad stretch, but also loosens up your hip flexors.

Loosen Up That IT Band

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Your IT (Iliotibial) Band is a tendon that runs along the side of your leg and carries most of your body weight when you are standing. Phew! That poor IT Band must be exhausted after standing AND cycling.

For this one, you’ll need a towel or a Thera-Band. Begin by lying down on the ground and lifting your right leg. Wrap your towel or Thera-Band around the ball of your foot. Turn your right foot towards your right shoulder and keep your hips on the ground. Gently lean your leg towards your left shoulder. You should feel the stretch running along the outside of your leg. Hold for 30 seconds, then repeat on the other side.

Stretching Those Hammies
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When your quads are lengthened, your hamstring is engaged. Having tight hamstrings is just as problematic as having tight quads.

Give your hammies some lovin’ by sitting on the floor with your hips facing forward and your legs out in front of you. Plant your left foot on the ground and bend forward to reach towards your toes. If you have tighter hamstrings, you can use your towel or Thera-Band to help you reach your toes. Both sitz bones should remain on the floor. Hold for 30 seconds, then switch sides.

Booty Stretch

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We work our butts off climbing those heavy hills. Since the gluteal muscles are one of the most powerful muscles in your body, it’s important to loosen up that booty and give them a break.

Lie on your back with both knees pointing towards the ceiling. Cross your right ankle onto your left quad. Interlace your fingers behind your left thigh and bring your left thigh towards your chest until you feel a stretch. Hold for 30 seconds, then switch sides.

Stretch Your Core

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We spend so much time hunched over on our bikes, so it’s important to reset your posture and stretch your core.

You can do a simple cobra stretch by lying on the ground facing down. Place both palms on the side of your chest and push up. Keep your shoulders down and away from your ears. Feel free to keep your elbows slightly bent or coming down on your forearms if you find that it’s straining your back.

What’s your favorite way to stretch after a ride? Tell us in the comments or tweet us @RevolveNYC and @RevolveDC!

Healthy and Fit Mama: Working Out While Pregnant

We’ve got exciting news – Francina is on her way to becoming a mama for the first time! We wanted to share the experience with our Riders, so we’ve asked Francina to host a mini-series on the blog about how to stay on track as a healthy and fit mama.

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I’m so glad Revolve asked me to do this blog series on my first pregnancy. Ever since I found out I was pregnant, I’ve been thinking about reviving my personal blog as a way to remember this incredible experience.

I’m happy and honored to share my journey with you and answer any questions. One of the most asked questions I get is how I’m staying healthy and fit through my pregnancy, how pregnancy has affected my regular workout routine, and what adjustments I’ve made so far.

HOW I’M STAYING A HEALTHY AND FIT MAMA

I’ve been on a consistent workout schedule for years, and my OB-GYN is fully supportive of me staying active through the pregnancy as long as I listen to my body, properly hydrate and eat nutritious foods to fuel my workouts. Eliminating that activity would actually be an abrupt change in my normal schedule, possibly causing excess weight gain, a more difficult labor and a tougher time taking off the weight after birth.

Many of my OB-GYN’s patients have run marathons, teach classes like I do and stay very active during their pregnancies. He completely assured me that there is nothing to worry about and I’m taking all precautions necessary to make sure everything is safe for my baby and me.

TRAINING FOR TWO

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I’ve kept my normal workout schedule so far, teaching five indoor cycling classes and three Zumba classes a week. Indoor cycling is non-impact and very easy on my joints, which makes it a fantastic exercise to do while pregnant. The only thing I’ve needed to adjust is the handlebar height to accommodate for my growing belly.

When I teach indoor cycling, I take frequent breaks because it’s become a little harder for me to catch my breath and talk into the microphone while I cycle. When I’m riding as a participant, I don’t feel the need to take as many breaks.

Zumba is a bit more challenging. I’m eliminating high impact moves and trying to learn how to teach my classes without much dancing. That’s been more difficult because participants usually need more guidance and visual cueing in Zumba, but I’m trying my best. One or two days a week during my mornings off, I also do some fairly easy incline walking on the treadmill and light weight-lifting and stretching.

ADDING PRENATAL YOGA TO THE MIX

I’ve also started prenatal yoga and I absolutely love it. I haven’t been a big fan of yoga because of my lack of flexibility, but prenatal yoga is slower and focuses on stretching muscles that we need to prepare us for birth, especially in the hips and lower back. We also focus on meditative breathing. I walk out of my class feeling like a million bucks and it feels great being in a class full of pregnant ladies. :) I take classes at Mind the Mat once a week and hope to add more classes in the future.

I’ll also be providing more frequent updates on my own blog about my fitness journey through pregnancy, so check there for more updates!

Power in Numbers with STRENGTH+Sole

Not all of us grew up athletic varsity athletes. In fact, many of our Riders struggled to connect to fitness for a long time before discovering something that felt right. Our philosophy at Revolve is that fitness is about people – finding that connection with the people around you will make or break a fitness experience.
One of our favorite fitness bloggers, Rachel, found that connection by introducing herself to instructors, sharing her fitness experiences with people online, and bringing friends and family along for the rideWe love Rachel’s blog, STRENGTH+Sole – check out how she went from fearing fitness to embracing the power of numbers with our first Guest Blog!

As a kid, I played one season of T-Ball and that was enough for me. In middle school P.E. class, I was THAT girl, who faked having to go to the bathroom when my turn inevitably came to serve in volleyball and turned bright red when the teacher inevitably yelled “Out!” after three strikes at bat in softball. I’ve always loathed the idea and caved under the (mostly, self-imposed) pressure of team sports.

Until now.

Through my fitness blog STRENGTH+Sole, I’ve done everything from CrossFit, boxing and indoor cycling to indoor rock climbing, trampoline jumping, bowling and skee ball. Every week, I make it my mission to push past my comfort zone–taking risks, climbing to the top, joining the team–and, loving it.

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At Revolve, we’re never riding alone!

I have amazing friends in fitness.  And, you can, too:

With dance cardio instructor Sadie, in Madison Square Park.

With dance cardio instructor Sadie, in Madison Square Park.

CrossFit coach Will and me, showing off our muscles post-WOD.

CrossFit coach Will and me, showing off our muscles post-WOD.

Saturday morning cycling at Revolve with my sister, Kara.

Saturday morning cycling at Revolve with my sister, Kara.

Because when it comes to staying motivated, learning new ways to work out and having fun, there’s definitive power in numbers.  See you at Revolve soon!

For more Rachel and STRENGTH+Sole, follow her on Twitter: @fitgirlrachel and Instagram: @rachelbeckernyc

REVIVE Recipe: Goûter’s Overnight Vanilla Oats

DC-based raw vegan company, GOÛTER, has taken over the healthy living/foodie scene one unique tonic at a time. Their mission? To make snacking as healthy, unprocessed, energizing and EASY!

Goûter’s dynamic duo, Steve Mekowski and V Orban, often hear complaints that eating healthy takes too much time. Here’s one of their go-to recipes for breakfast (it’s also great as a snack!) that proves eating healthy can be quick AND easy.

How it REVIVES:

Not only is this recipe for Overnight Vanilla Oats quick and easy, but it’s full of nutrients you’ll need throughout the day.

Chia seeds contain fiber, protein, calcium and omega-3s. The oats give you protein and fiber, and they help reduce hunger cravings.

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The RECIPE:

  • 1 bottle GOÛTER Nourish Melk (our signature dairy-free melk made with hemp seeds and dates) – one bottle has about 12 grams of complete protein and is full of omega-3s and 6s
  • 1 tablespoon chia seeds
  • 1/2 cup oats
  • Optional: add a pinch of vanilla bean or cinnamon
  • Seasonal fruit to top off
Grab your jar or container and put all the above ingredients (except for the fruit) inside. Whisk briskly for a few minutes then let sit a few minutes. Stir again. Repeat several times so that the chia seeds and oats don’t stick together. Put the lid on and refrigerate overnight.
In the morning or for a snack to bring to work, open up your jar, grab a spoon, taste and give yourself a pat on the back…SUCCESS!  Don’t forget to add some seasonal fruit to top it off.
Make this recipe in the evening (it should take you about 5 minutes to put all the ingredients together in a jar) and when you wake up the next morning…VOILA!

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For more ways to “goûter” your way to a raw vegan life, follow V and Steve on Twitter and Instagram. Arlington Riders can find their tonics at South Block Cafe and Lava Barre.