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.


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.


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.



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.


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!

Anatomy of the Ride: Real Ride

Our Riders know we like to keep it real. Revolve Senior Master Instructor Kristin Kenney keeps it so real that her Real Rides are actually outdoor routes adapted to the indoor cycling experience. Kristin gave us the inside scoop on the Real Ride and how our Riders (like Mara Berde, featured below) can use it to improve their ride indoors AND outdoors.

Revolve Senior Master Instructor Kristin Kenney

Revolve NYC Senior Master Instructor Kristin Kenney

Q: How has your experience as a competitive road cyclist helped shape Revolve’s Real Ride?

KK: Training for competition involves countless hours on different types of road. I always bring my riding experience into the studio, with the route, terrain, length of hills, flats and so on.

I’ve learned from years of bad mistakes and races gone awry. Great form, being relaxed and focused, and the willingness to let everything that doesn’t matter, GO, are all crucial. Winning is not always the goal, but doing your best is important to the whole group!

Q: How is Revolve’s Real Ride different from other indoor cycling classes?

KK: We communicate a clear, focused ride plan in each class by drawing the route on our wall of mirrors to demonstrate terrain and engage our Riders in a deeply compelling way. Our instructors coach Riders one-on-one and as a group, and motivate the entire “team” to stay together as a pack and slay every part of it. We invite you to be a part of the team atmosphere and put what doesn’t matter aside.

Q: How should Riders approach body awareness and form during the Real Ride?

KK: Relax on the bike, keep movement out of the upper body and torso, and simply ride with what cyclists call a “fluid” pedal stroke. There is no “push” or “pull”. Rather, the pedal stroke is executed by the gluteal muscles, quadriceps and hamstrings. There is no bend in the wrists and the elbows are soft. The whole body works only on pedal stroke and that moment’s goal.

Q: What are your tips for improving our Real Ride? What mistakes do you often see Riders make?

KKWorking out with friends makes the experience great. Everyone who comes to Revolve is welcoming and warm, so it’s also easy to make friends in class.

As far as mistakes go: making up your own positions on the bike, especially with your grip on the handlebars, is a common slip-up and easily corrected. Not letting us set up the bike or not listening to coaching would be a mistake, but very few of our Riders do that! :)

Q: How does the indoor Real Ride translate to the outdoor cycling experience?
KK: Our Riders are often suprised at how strong they are when they return to the outdoor road experience. Don’t forget, I’m delivering a REAL outdoor ride that cyclists around the world repeat again and again for its challenges and rewards, so Riders get incredible workouts curated for them multiple times a day at Revolve. Our Riders are therefore strong, confident and great when they ride outdoors.

But you don’t have to just take Kristin’s word for it. We asked Mara, a Revolve Rider and competitive cyclist, how Revolve’s Real Ride has improved her performance outdoors.

MB: As an avid outdoor cyclist looking to take my cycling to the next level, I started riding at Revolve last winter. Craving the intensity of a day-long road biking adventure, I took one of Kristin’s Real Rides and knew instantly that riding at Revolve would improve my conditioning for the upcoming spring season. When I got back on my bike and started training for my first century (100 mile ride), I was in better shape for riding than I’d ever been.

All of Revolve’s rides offer a perfect combination of hills and intervals that enabled me to reach a level of fitness and strength that I never thought possible from an indoor cycling class. Revolve classes mimic outdoor riding in terms of cadence (RPMs), but actually allow you to push yourself further than training outdoors because there are distractions.  The intervals and intensity of Revolve rides offer something unparalleled and I urge every outdoor cyclist to try a Revolve class.

KK: We have many Riders, like Mara, who race in cycling, many who have started cycling outdoors because they love the Real Ride and still others who use the Real Ride as cross-training for their existing sports. So much of the Real Ride is about letting go of everything in an all-out effort to do your best, and that translates to nearly everyone’s lifestyle.

Ready for a Real Ride? Book your bike now in DC and NYC.  And if you’re ready to take your Real Ride outdoors, Kristin is hosting our first Real Riding 101 Workshop at Revolve NYC this Saturday, July 20 at 2PM.


Introducing Revolve’s “Ruff-est” Riders

As a belated tribute to National Dog Party Day, we want to introduce you to our most lovable and loyal furry friends. These pups woof Revolve so much, and they’re our “ruff-est” Riders. We’re so lucky we can celebrate Take Your Dog to Work Day every day!

imageDiesel the Yorkiepoo likes to go on his regular “Clarendon Treat Crawl” to get doggy treats from all his favorite stores. He also loves to smile and chase squirrels.

Cass and Henry_bedsCass and Henry are Beagles who love to eat, chase each other around, cuddle, and “aroo” (that famous beagle bark!)

photoYou’ll find Dallas the Yellow Lab either eating, sniffing, playing at the dog park, or snuggling. Look at those eyes – who wouldn’t want to snuggle with him?

DSC00795_3Dakota the Bernese Mountain Dog likes to get fierce with Auntie Dyan and her daddies, who just got married. Congratulations, Dakota’s daddies!

IMG_5397Meet Ruxin the miniature Dachsund. His favorite activity is eating grass because he thinks he’s a cow. Moooooo!

20130507_143330Peso the Chihuahua likes to run in the sun in Central Park.

lily 1Finally, Lily the Maltipoo enjoys running around the city, either on the bike or in her tote, especially when it involves shopping with Mom.

Featured Revolve Rider: 31 Days of Sweat Finalist, Katie

Katie was not only DC’s runner-up in last month’s 31 Days of Sweat Challenge, but when we first reached out to her, we were incredibly humbled by how inspirational and motivating her fitness journey has been.


1.      As one of our Top 10 31 Days Riders, what made you excited to participate? What were your personal goals for the month of May?

I’d only been riding at Revolve for a few weeks before the challenge began, but I had already fallen in love. The challenge was an added bonus since I was already going two times a day on average. When I saw the ultimate prize for a bike, I knew I had to try averaging three classes a day.

I volunteer and cook meals at the Fisher House DC – which is where families of wounded warriors stay while their loved ones are having surgery and recuperating at Walter Reed.  I met an amazing Army Lt. Col. who lost both legs above his knees and used cycling in his physical therapy, something I could relate to. Due to his prosthetics, he couldn’t use a male bike  so I gave him my female bike without hesitating for a second.  It was the least I could do for a man who served our country and almost died doing so.  I’m now in the process of saving up money to buy another bike.

2.      What kept you motivated day after day?

I am being completely honest when I say that the prizes were not my main motivation – not at all.  Getting healthier and stronger has and will remain my number one motivator.  What also really kept me going were the friends I was making as well as the enthusiasm and guidance I received daily from the instructors.  It didn’t hurt either when riders I did not even know would come up to me and ask, are you Katie?  Then they would proceed to tell me how they loved my tweets and/or hoped I’d win the bike.  It meant a lot that folks were paying attention and that definitely pushed me, especially when I wanted to hit that snooze button.

Finally, during the month of May I led a DietBet game, where you have to lose four percent of your body weight in 28 days, and you win money! I’m happy to report that by adding Revolve to my exercise routine I went beyond the four percent and actually lost just over six percent in a month’s time!

3.      How did 31 Days change your relationship with Revolve? With your health/fitness/working out? Did you learn anything new about yourself or the Revolve community during the challenge?

I’ve never been a runner – ever – but I am a “Walker” after all 😉  I’ve tried everything to get into running, including taking expensive running lessons from professional coaches. I wanted to find a workout that was tough, that made me sweat, lose weight, and go distances that I never thought possible.

So one day a friend invited me to her gym to try cycling and after my butt recovered (cause there’s no way around it, those seats make you sore) I was like, this isn’t so bad.  Then I remember Francina, who until then was just my awesome Zumba teacher, telling me a local news channel would be featuring her  Barre Ride.  I grew up dancing and I liked that one indoor-cycling class – so after watching the segment, it just clicked and I went in and bought a monthly package at Revolve.  I started with just the Barre Ride once a week, and then bought the monthly intro package, then went all out and purchased a yearly membership.


Francina and Katie after a tough Barre Ride

I learned that it’s ok that I can still be an athlete even if I’m not a runner.  After a few months at Revolve, I am proud to say I’m a cyclist.

4.      What physical/mental/emotional outcomes did you notice after participating in the challenge?

This is a little bit of a long story, but it really explains how far I’ve come physically, mentally, and emotionally in my life.  I will be celebrating the third anniversary of surviving a terrible car crash in India this upcoming June 25.  I was on my way to see the Taj Mahal. The accident shattered both of my legs in multiple places, so I had to have rods put in during surgery.  My left lung collapsed, I broke ribs and my nose and had weird burn marks all over my stomach and arms.  The worst discovery would be finding out I sustained a traumatic brain injury – the neurological ramifications that I’ll be living with for the rest of my life.

I was on complete bed rest for four and half months.  I’ve gone through multiple physical therapy sessions, neurological rehabilitation, and counseling to deal with depression.

There were many times I thought how much better it would have been if I had just died during that accident, it would have been better than the physical, mental, and emotional toll the accident took on me.  Then I thought about the people who have overcome more than I have and I knew that part of becoming healthy again meant being active both physically and mentally.  I used to be a “the glass is half-empty” kind of person before the accident, but today I’m just happy to get a sip of water.

5.      How will you continue to sweat hard?

After the accident, along with some other hard things that happened in my life, I gained 70 pounds in two and a half years. Since October 2012, when I was finally cleared by all my doctors to start working out again, I’ve lost 40 pounds, including 12 during May’s 31 Days of Sweat Challenge!!  I still have about 40-50 pounds more I’d like to lose.  In addition to Revolve classes, I have continued to take Zumba classes, do lap swimming, and take long walks on the Custis and Mt. Vernon Trails.  Recently, I’ve taken up tennis lessons and joined a doubles tennis league.  My endurance on the court has skyrocketed since I started Revolve.  I’m also looking forward to using one of my prizes – a month-long MyBootcamp membership with Revolve instructor, Grant.

Katie and Patrick - Tennis

Katie and her doubles partner, Patrick, two and a half weeks post Challenge.

6.      What tips do you have for other people facing down challenges in and out of the studio?

It’s really quite simple. LIVE YOUR LIFE ONE DAY AT A TIME.  While it’s good to have long-term goals, it can be especially daunting if you don’t celebrate small victories, whether it’s a few ounces of weight lost to increasing the resistance on your bike.  We all have bad days – from eating what we shouldn’t to not getting any exercise in. That doesn’t mean you quit your journey all together, it just means the next day you vow you’ll get back on track.

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.


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.



  • 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!


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.

Yoga, Pilates, CrossFit, Bootcamp – why should our Riders cross-train?

Ever wonder how the Revolve instructors maintain their superhero strength and physique? In addition to kicking butt and sweating hard in their indoor cycling classes, our instructors make sure they add other workouts to the mix.

Cross-training off the bike offers multiple benefits: it helps prevent or rehabilitate injuryallows you to challenge other muscle groups, and enhances your core stability and overall mobility.

Our holistic approach to the Revival of the Fittest encourages Riders to go beyond Revolve to create and maintain a healthy lifestyle. Read on to see how some of your favorite instructors spend their time off the bike.

Revolve NYC Instructor Jason Tran

Revolve NYC Instructor Jason Tran

How I Cross-Train: Lift weights four times a week, Pilates or yoga twice a week, and swim once a week. During summer, I play tennis twice a week.

Benefits: Pilates and yoga strengthen my core and help with alignment and flexibility. Tennis and swimming improve my endurance and keep my upper body loose.

How It Improves My Ride: Strength training gets me up those steep hills; Pilates/yoga keep me limber; and tennis/swimming get me through those endurance rides!

Revolve DC Instructor Angel Stone

Revolve DC Instructor Angel Stone

How I Cross-Train: Strength train three times a week, yoga at least twice a week

Benefits: If you want to be sexy, you need to lift weights. Period. If you want to reduce aches and stress, you need to do yoga. Period.

How It Improves My Ride: The meditative aspect of yoga clears my mind, allowing me to focus on the ride. I’m able to ride better and longer because I’m mentally there. Lifting weights allows me to ride uphill like a champion. Last I checked, winning is awesome.

Senior Master Instructor Christianne Phillips

Revolve NYC Senior Master Instructor Christianne Phillips

How I Cross-Train: Running; plyometrics, weights, HIIT, and TRX at the gym; yoga; Pilates; Megaformer classes

Benefits: It wasn’t until I started adding weight-bearing exercises to my routine that I saw increased muscle definition and a significant change in my body. Yoga, Pilates and Megaformer help prevent injury and increase my overall strength. Cross-training makes my workouts more fun and challenging.

How It Improves My Ride: I ride stronger and more efficiently and feel more confident and successful – that mental piece is a huge part of any workout experience.

Revolve DC Instructor, Grant Hill

Revolve DC Instructor, Grant Hill

How I Cross-Train: CrossFit

Benefits:  I love the intensity, the competitive atmosphere, the community and the “practice” of it – being humbled with a movement that is very complex and improving over time. Most importantly, CrossFit resonates with my passion for functional fitness. Being strong is only good if it’s actually useful.

How It Improves My Ride: Training anaerobically (high intensity) improves your aerobic (low/moderate) capacity. My super high intensity 2-12 minute workouts help me maintain a faster pace for the duration of a 45-60 minute ride. Train in intervals and when it’s time to go long, you can go further faster.

Revolve Instructor Steph Nieman

Revolve NYC Instructor Steph Nieman

How I Cross-Train: I lead/take classes at Uplift Studios. I also lift heavy weights at the gym once or twice a week.

Benefits: Cross-training promotes a strong balanced body. Integrating variety also improves motivation, keeps one mentally fresh, and allows muscles to continually adapt.

How It Improves My Ride: Uplift has increased the intensity of my intervals on the bike. I can now hold an intense interval for over 1 minute! Heavy weight training for my lower back has stabilized my ride out of the saddle. I feel stronger than ever with the combination of Revolve and Uplift.

Revolve DC Instructor, Dorothy Beatty

Revolve DC Instructor, Dorothy Beatty

How I Cross-Train: Weekly strength training routine and running

Benefits: Increased endurance, strength and core balance; also prevents injury

How It Improves My Ride: Cycling is an incredibly repetitive movement; my cross-training works those power muscles in a different way, building up my overall strength and endurance on the bike.

Ready to cross-train, Riders? You’re in luck. Some of our 31 Days of Sweat prizes are the perfect way to start cross-training (awesome). If you win, you’re probably well on our way to being a superhero Grand Prize winner, too (even more awesome).


NYC  Week 3 Prize: Who doesn’t want to ease their pains and reduce their stress levels? Open those hips and stretch out that back and mind with one month of unlimited yoga for you AND a friend at Yoga Vida. We like to workout with our friends around here!

DC Week 4 Prize: Fire hoses. Body weight. Sandbags. Kettlebells. Get in serious superhero shape and build up your strength, endurance, stability and mobility with one month of unlimited MyBootcamp.

31 Days of Sweat Challenge: May 2013

We’re kicking off summer with our 31 Days of Sweat Challenge: Rethink, Revive and Reshape with #Revolve31. Compete for weekly prizes from Revolve’s local partners (see below), and in celebration of National Bike Month, our Grand Prize is a brand new urban cruiser – we know our Riders will be tearing up the streets this summer!


  • Points are compiled and updated every Friday for each weekly prize, and totaled for the month towards the Grand Prize. Weekly winners and the top ten overall will be announced on Facebook and in our Monday emails.
  • Tracking is a mutual effort by RIDERS and STAFF (see “Tracking” below for directions).
    • The studio will cross-check the top 10 for every week using our internal system and social media data.
  • During the first week of #Revolve31, all Revolve apparel will be 30% off (5/1/13- 5/10/13).


  • The “week” is considered the previous Friday-Thursday (example: if you attend 3 classes Friday-Thursday, you earn 9 points)
  • Forms will be emailed every Thursday night and must be completed and sent to the studio by Friday at NOON. No exceptions!
Join us for our 31 Days of Sweat Kickoff Rides and earn 5 bonus points!

Revolve DC: May 1, 6:30PM Real Ride with Grant
Revolve NYC: May 1, 7:30PM Real Ride with Christianne





Featured Revolve Riders: The Workout Wonks

“A pair of fitness geeks in our nation’s capital”, the Workout Wonks (otherwise known as Lexie and Kristine) have taken over the D.C fitness scene one workout at a time.  As co-workers and co-bloggers, Lexie and Kristine love to work and workout together.

Running StairsThe Wonks smiling through a freezing run in Meridian Hill Park

You two went from co-workers to co-bloggers. What prompted the creation of the Workout Wonks?

Workout Wonks came about very organically. We both enjoyed trying new workouts and just wanted an outlet to express ourselves. We expected our only readers to be co-workers, friends and family members.

Thanks to the awesome Washingtonian article “9 DC Fitness Bloggers to Read Now“, things have really taken off! We’re having a blast and love seeing the blog grow. A special shoutout goes to the readers as well as our favorite fitness studios (Revolve is at the top of the list!) that have encouraged us along the way.

How are your workout styles different?

We do very different things. Kristine is obsessed with indoor cycling and Lexie is a yoga fanatic, but we aren’t married to one location or activity. Kristine tests out indoor cycling classes all over the DMV, while Lexie just joined a gym and started working with a personal trainer.

Kristine uses workouts to relieve stress from her day job and help maintain a work-life balance. For Lexie, exercise is more about habit and journey. Starting with yoga and through teacher training, physical activity has now become an integral part of daily life.

Who pushes the other?

We act as each other’s pseudo-life coach. Pushing each other isn’t just about workouts. It’s also about encouraging healthy life choices, whether it’s walking to a meeting instead of taking a cab, or eating a salad for lunch rather than something less healthy.

Why does working out together motivate you?

It holds us accountable. It’s hard to skip a workout when you’ve made plans to meet someone there. There’s also a social aspect to exercising together. We chat and catch up before and after class, and have now found ourselves part of a great fitness community in DC.

Tell us about your post-workout ritual. Be honest, do you refuel with something healthy, or indulge a little?

Food and shopping. South Block in Clarendon has delicious smoothies as does Protein Bar in Ballston. We’re itching for the new location to open just around the corner from our office!

We’re usually sipping on a delicious, often green, smoothie as we stroll through shops. Unfortunately for fellow shoppers, we often don’t smell lovely, but working out makes you feel hot! And a new outfit never hurt.

How do you keep up with your workout dates together?

Because of our job, we’re always bouncing around town. Morning meetings and evening events often force us to work out as individuals. We plan in advance and make our fitness goals a priority. We’re big fans of calendar invites, and honor them as we would any other meeting.

For more Lexie and Kristine, follow them at @KristineinDC and @lexie1218 or follow their workouts on Facebook and Twitter!

Reduce, Reverse and Rethink the Impact of Childhood Obesity with Revolve

Revolve is committed to giving back and supporting the efforts of non-profits in our communities.  We’ve worked with many inspiring organizations to host charity rides and fundraise for important causes.  However, we’d like to announce our commitment to one cause that is both incredibly urgent and especially close and relevant to us as a health and fitness focused service.

Today, the Revolve Team and Family is proud to share our commitment to reducing, reversing, and rethinking the impact of childhood obesity.

Why is this cause important to Revolve?

  • According to the CDC, childhood obesity has more than doubled in children and has tripled in adolescents in the past 30 years.
  • By 2010, more than one third of children and adolescents were overweight or obese.
  • Some of our instructors have overcome weight problems in their own lives.  Some also have kids and understand the daily challenge of teachings children healthy habits. We can’t think of better people than our instructors to help inspire young people to reverse unhealthy lifestyle patterns.
  • At Revolve, we strive to create an innovative and inspiring experience to help people reshape and rethink their lifestyles.  We hope to support organizations who find ways to innovate and rethink the way our nation tackles this important challenge.

HealthClass2.0HealthClass2.0 in action!

We’re excited to kick-off our commitment to this important cause by inviting you to a special ride to benefit HealthClass2.0 on Sunday, May 5th.  HealthClass is an innovative public school program, based in NYC at Eugene Lang College,  which teaches students how to transform their lives with healthy food and exercise.  Their trainers go into schools and lead exhilarating workouts, provide healthy snacks and lead educational discussions.  It’s a wonderful organization, but they need your help to grow!

To sign up for the benefit ride, led by Dyan Tsiumis, please follow the instructions HERE.

The Revolve Team is proud to support this event, and this cause.  Look for more Revolve special events and initiatives in the future focused on reducing, reversing and rethinking the impact of childhood obesity.

A Day in the Life of Francina Segbefia

Former figure competitor (think bodybuilding) turned indoor cycling and Zumba queen, Revolve DC instructor Francina Segbefia is also a lawyer-by-day extraordinaire. She’s of Portuguese and Ghanaian descent, speaks Portuguese and some French, and dreams of someday living on a sunny farm. Fascinating, right?  Check out Francina’s typical day.


5AM: Rise, Shine and Sweat

On weekdays, I’m up by 5AM either to teach an early morning indoor cycling class, workout with my trainer, or on my own. I’m a big fan of early morning workouts. On the weekends, I get up around 6 or 7AM to meditate and do yoga.

Many people don’t know this about me, but I struggled with my weight for many years.  One day, I hired a nutritionist and personal trainer to help me train for my first figure competition. I’ve now competed in three competitions, and while I’m glad I did it, I don’t have plans to compete again anytime soon. It’s an extreme lifestyle!


9AM: Attorney Segbefia

I love my job as as a full-time lawyer (I’m a judicial law clerk for the federal government), but it can be hectic. Between conference calls, writing legal documents, attending hearings, and traveling, I grab every opportunity to brainstorming playlists for my weekly classes. Music helps me relax and focus, and I’ve been caught dancing in my chair plenty of times at work!

Clean Eats

I’m a big believer in finding a diet that works for you because I used to obsess over it. Once I learned to relax and listen to my body, I realized that it naturally tells me what it needs. I’ve kept the excess weight off for almost five years just by learning how to listen to my body!  Here’s a typical day of eats for me:

Breakfast: Boiled or scrambled egg whites, oatmeal (or grilled red potato hash), coffee and fruit

Lunch: Soup and a HUGE salad

Dinner: A HUGE salad with lean proteins and tons of veggies. If I have time, I’ll sauté a bag of spinach, kale, or roast some veggies.

I probably stop at Trader Joe’s in Clarendon at least 3-4 times a week. Weekend treats include a visit to Bakeshop (I have a major sweet tooth) and sushi with my girlfriends.

 5:30PM: Sweatin’ Pretty

On weeknights, I either teach an evening Zumba or indoor cycling class, and typically teach between 8-10 classes a week.

From sparkly headbands, and fun/funky fitness clothes, to eyelash and hair extensions, I’m all about lookin’ good while working out hard.  Someday, I’d love to create a natural makeup line for women who work out that gives you that pretty workout glow and won’t damage your skin. I’d call it “Sporty Girl” – you heard it here first!

10PM: Lights Out!

I wind down by watching TV (Biggest Loser, Dancing with the Stars, American Idol and Judge Judy) and get to bed as early as possible. I’ve been known to fall asleep as early as 7PM. I need my rest to keep up my schedule!

But on the weekends, I let loose!  One of my go-to spots in DC is Cuba Libre. I go early for dinner and then stay until it becomes a Latin Dance club. My friends and I will dance for hours into the night if you let us! For a few more of my favorite spots in DC, check out this Pinterest board.

Check out Francina’s Revolve classes and read all the DC fitness blogger love.

For more Francina in your life, like her page on Facebook and follow her on Twitter.