Instructor Reveal: Kate Karafotas

Meet the newest addition to the DC Instructor team, Kate Karafotas! 

Tell us about yourself! 
I was born in Connecticut and raised in New York City. After high school I took a gap year (and a half!) snowboarding in Aspen, CO. I couldn’t bear to leave Colorado so I decided to go to the University of Colorado at Boulder. While there I would snowboard in the winter and mountain bike in the summer. After college, my boyfriend (now husband!) and I moved to DC, and other than a brief stint in the Chicago area, have stayed here since. We have two beautiful daughters, Maya and Zoe. I spend a lot of time shuttling them around to activities and school, but my fitness time is MY time to zone everything and everyone else out and find my center. Making time for fitness has made me a saner, happier lady!

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How did you get into Indoor Cycling?
A few years ago I was visiting my mom at the beach in NY and was trying to find an exercise class since there isn’t a traditional gym there. I had seen a studio the previous summer, but had been too afraid to try it. This time I had more courage! I had spent the last 6 months working hard to train for a sprint triathlon in an effort to shed those final pounds from my second pregnancy. I signed up for a class and 45 minutes later was totally hooked.I  loved the music, the motivation, and that I was drenched in sweat when I left – it was a cathartic experience! I went every day when I was there and when I came home I decided I wanted to pursue getting certified so I could bring my own energy and playlist!

What are you excited about bringing to the Revolve community?
I am excited to bring my enthusiasm for indoor cycling and music to Revolve. In terms of music I play a lot of current stuff, but sometimes you need a little Whitney or Michael!! I’ll push you hard and remind you that you are stronger than you think. I’ll help you reach your fitness goals and then help you set those standards higher!

Three words that describe you.
Outgoing. Relaxed (mostly!). Shopaholic.

What are some of your favorite things? 
Kale, lululemon, and Bravo TV. Seriously – I wish I was kidding. I like to fuel my body, be comfortable, and rot my brain 😉 I also love spending time outside; whether it be biking with the kids or walking the dogs. I used to love winter, but now I am spring/summer gal through and through!

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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!

Revolve Essentials: What’s In Your Gym Bag, Jason?

Have you ever wondered how our instructors stay so fly before, during, and after rides? Check out the first post in our latest series, Revolve Essentials. We’ll take you through Jason’s gym bag and all the necessities that get him through the day.

Jason's Gym Bag

Jason’s Must-Have Items:

Jason's Essentials

  1. Kiehl’s Ultra Facial Cleanser
  2. Kiehl’s Facial Fuel Moisturizer
  3. Degree Deodorant
  4. Davies Gate Quinoa Shampoo
  5. Bumble and Bumble Sumo Tech
  6. TreSemme Extra Firm Control Hair Spray
  7. Travel-size toothbrush and toothpaste
  8. Listerine Breath Strips
  9. Hand sanitizer
  10. Maison Martin Margiela sunglasses
  11. iPhone and charger

For more Jason in your life, follow him on Instagram and Twitter!

New Instructor Reveal: Jonathan Carlucci

Puppeteer turned indoor-cyclist, Jonathan Carlucci adds special flava to Revolve. We know there’s been a lot of buzz about Revolve’s latest addition so we’re bringing you a special Q&A session with him.

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Every New Yorker has a story about how and why they ended up here. What’s yours?  

I moved to NYC as a professional puppeteer!  I was actually in school at Shenandoah Conservatory outside DC, when I was offered an opportunity to originate a role in an Off-Broadway show.  It was a chance to realize a childhood dream so I jumped on it.  We ran for 18 months Off-Broadway and I was able to finish my degree from NYC.  It was during this time that I discovered Indoor Cycling, picking up a job at the front desk of a studio, and the obsession began!  I went out on the road with the show for the first international tour.  When I came back, I knew I needed to start putting roots down in this city that has captured my heart.

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Describe your teaching style. Who typically digs your style? Who doesn’t?

Chatting in the lobby I’m pretty low key, put me on a bike and drop the lights and things get intense, some would even say, dramatic (I mean… I do have a BFA in Acting).  I’m going to push your physical limits and ask you to let your guard down a little to bring your mind and heart into the ride.

We all walk through the studio door at different levels and facing different challenges, but I want my riders to know, I’m their biggest fan.  I want everyone to get completely immersed in this 45 minute journey, I love nothing more than seeing people break through their limits.  Everyone should feel welcome and included; we all belong here.  I think most of the spectrum of riders click with me; but, riders who aren’t used to investing some passion and emotion into their workouts, taking it beyond just the physical work, may initially find a new challenge they weren’t expecting.

Revolve Riders love quality beats. Where do you get your music inspiration?

I am a music fiend!  I actually grew up with a very limited range of music; so I love exploring… I always laugh when I find a classic that’s brand new to me.  I strive to find music that stirs something in me, whether it be a lyric, a beat, or the sheer artistry of a brilliant mashup.

I’m also obsessed with Spotify.  I actually created a collaborative playlist that everyone needs to hop on, drop your favorite tracks in and look for them on an upcoming playlist!  Revolve Tracks (Click on my name to launch Spotify to interact with the playlist).

NYC has so many different specialized workouts. What drew you to indoor cycling?

Hmmm, maybe Eminem said it best (NEVER thought I’d be quoting Eminem… Don’t tell my mother…)

“You better lose yourself in the music, the moment / You own it, you better never let it go.”

I grew up as a kid who wasn’t the most successful in sports (actually, the only basket I scored in 7th grade basketball was for the other team… I think that sums it up pretty well).  I had absolutely no confidence when it came to fitness, and I just kinda floated through my teens and early twenties like that.  When I tried my first Indoor Cycling class, I fell in love with the powerful combination of music and endorphins. Suddenly I felt empowered and took control of my ride.  The 45 minutes spent on the bike are complete clarity. I also realized how incredible it was to be able to help others find that, which is exactly why I became an instructor.

Most surprising thing on your Bucket List?

Having a pet panther.

Tell us about a life shaping/changing experience.

After I graduated high school, I traveled to Nicaragua to work with children and also got to assist a medical team.  Immersing myself in a developing country completely shaped my perspective.  So much so, I wanted a daily reminder of that, thus the tattoo on my ankle.  It’s a piece of barbed wire, which is the single visual element I associate most with my time in Nicaragua.

Any other tatts?

Yep!  In plain view, but you’ll never see it, unless I point it out, or we happen to be dancing under black lights 😉

Be sure to check out Jonathan’s class this weekend for the FREE (first come, first serve) Instructor Reveal Real Ride Saturday, June 15 at 1:45PM.

You can also meet Jonathan at his regularly scheduled classes:

  • Tuesday, 6AM & 7AM
  • Sunday 8:30AM

Book your bike now. We have a feeling Jonathan is going to win over hearts and bikes at Revolve. Be sure to follow him on Twitter for regular updates!

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).

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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.

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.

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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!

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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.

New Instructor Reveal: Steph Nieman

A Texas native with infectious energy and rhythmic perfection, Steph Nieman is our latest addition to the Revolve NYC team. We’re so excited to share our mini Q & A with her here!

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Every New Yorker has a story about how and why they ended up here. What’s yours?  

After graduating college at age 20, I took the leap to pursue a life of theatre in NYC.  I arrived in the dead of winter and didn’t know a soul. It was hard the first few years but worth every struggle. I still remember booking that one-way flight…that was one of the best decisions of my life.

Describe your teaching style. Who typically digs your style? Who doesn’t?  

Clients tend to ask, “How do you have so much energy?!”  I think it all circles back to my theatre training. I strive to make exercise more than a workout; I want to make it an experience. Expect a LOT of energy in class!

I’d like to think EVERYONE digs my class. 😉 However, I tend to connect especially well with women. Sorry guys!

Revolve hearts Uplift.  Tell us about what you’re doing there.

Speaking of women, Uplift Studios is a women-only boutique fitness studio offering group classes, personal training and private events. I am Co-Creator and Head Instructor there, and recently launched Uplifting-Cardio.

Uplifting-Cardio is a music-infused full body bootcamp. The workout challenges all major muscle groups by alternating cardio and strength intervals. The cardio utilizes plyometrics and other high-energy movements while the music motivates you to push it to your limits. The strength portion will use light dumbbells, body weight, and anaerobic intervals. Be warned—this class is infectious!

As a theatre lover, which Broadway show would you want to star in?

I would love to play Maggie in Cat on a Hot Tin Roof…but Scarlett Johansson beat me to it!

We heard you love gourmet hot dogs.  Where’s the best gourmet hotdog in NYC and what do you order?

I’m SO glad you asked! Crif Dogs is known as New York’s #1 Weiner. As a true Texas native, I’m in love with the Spicy Redneck – a house dog, bacon-wrapped, with chili, coleslaw, and jalapenos.

Make sure you check out the phone booth and see who’s on the other end. If you’re lucky enough to get in, there’s a secret, swanky speakeasy in the back room…hotdogs included!

Best and worst things about dating an Aussie?

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Worst: Aussies are tough! No complaining allowed in his book.

Best: Everything! He is the most caring and loving person I’ve ever met.

Most surprising thing on your Bucket List?

Live in all major cites across the world.  London, here I come!

Want to try out one of Steph’s Revolve classes? She’s teaching both the Body Ride and Real Ride:

  • Mornings on Monday, Tuesday and Sunday
  • Evenings on Thursday and Friday

Grab your seat now.  We have a feeling Steph’s classes are going to fill fast! If you just can’t get enough of Steph, make sure to follow her on Twitter.

Angel’s Adventure to Guatemala

Personal trainer, indoor cycling instructor, professional triathlete – name it, she’s done it!

Angel has always connected with children (and adores her 8-year-old nephew); she previously coached youth triathletes for Achieve DC, youth hip hop dancers, and for Girls on the Run.

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In her latest adventure, Angel’s traveling to Central America to teach and mentor children of rural Guatemala, and she’s thrilled about this opportunity. Before taking off, she answered a few of our questions about her trip.

Q: Why do you enjoy working with kids? What do you hope to teach them in Guatemala?

A: Kids are innocent, fun, little sponges. I enjoy working with them because I am able to communicate in a way that makes them feel both respected and loved. I’m also a kid at heart, so it’s the best of both worlds. One moment, I’m explaining how important it is to be kind to disabled people. In the next moment, I am swinging them on my shoulders pretending to be a helicopter. It’s awesome.

Q: What do you love about traveling?

A: I like being in unfamiliar situations. It builds character. Being uncomfortable is important. Getting lost in a foreign place, struggling with the language barrier, and feeling alone, all of those situations make you a better person – if you let them! Traveling expands your mind, your perspective, and your freedom. Traveling is the air I breathe.

I love Latin America, so Guatemala was an easy choice.  But I’m nervous about messing up my Spanish!

Q: What do you think you’ll miss most while you’re gone?

A: Security. I know the safer areas in my community thus, I feel comfortable taking an early morning or evening run. I will have to be more cautious in a foreign country. I will miss that freedom. Also, I will miss my 8-year-old nephew. He is the sunshine of my life. I even packed the shirt he wore the last time I saw him. That’s how much I’m going to miss him!

We’ll all miss Angel while she’s away, but she’ll be back soon with lots of stories to share with her Revolve Riders. Follow Revolve on Facebook where she’ll be posting updates from her trip.

Angel also recommends her riders listen to these songs to stay motivated while she’s away.  When you need some Angel in your life, turn these tracks up and get moving!

Best song for sprint intervals: “Let’s Go” – Calvin Harris feat. Ne-Yo

Best song for endurance: “Daft Punk is Playing at My House”  – LCD Soundsystem

Best song for time trial: “Otis”  – Kanye and Jay-Z

Best RIDE IT OUT AND MAKE ME SMILE song: “Don’t Wake Me Up” – Chris Brown

Don’t fall off your game while Angel’s gone. Reserve your rides now.

If Superwoman Were a DJ: A Day in the Life of Christianne Phillips

Here’s a typical day in the life of our favorite former professional dancer, wife, and super-mom of identical twin boys: Revolve NYC Senior Master Instructor Christianne Phillips. Take a peek into Christianne’s daily whirlwind of PKL: playlists, kids and laundry, (the super-mom’s version of GTL).

Christianne's Life5:30AM Wakeup: A Playlist is Born

Typically, in the middle of the week I get up between 5:30 and 6 AM, and check email. I work on upcoming Revolve events and marketing, while also creating the day’s playlist. I like to check out music blogs and find new artists/music to blend the new stuff with tracks I’ve already played. I have that alone-time for about a half hour before my kids wake up.

Breakfast and Break-Dancing

Making breakfast for my boys is my absolute favorite time of day. We talk and hang out; they tell me about the day ahead, and show me their latest dance moves. I usually make them eggs or oatmeal with milk, brown sugar and cinnamon; they’re also really into bagels and lox right now. I make myself a kale-based smoothie.

5-minute Beauty Ritual (Hair-Brushing Optional)

I get the boys ready for school while sipping my coffee, which I can’t go without. I spend about 5 minutes getting ready. Sometimes I don’t even have time to brush my hair. I just throw on some workout clothes and take them to school. The other parents at the twins’ school have never seen me in street clothes – only workout gear.

Once a month I get my lashes done at JJ in Soho. I don’t have time to spend on my day-to-day look, and this is the one thing that makes me feel somewhat put together on crazy days.

Breaking News: Revolve Instructors Don’t Just Workout on the Bike!

After dropping the kids off, I head back to the apartment for a workout in my building’s gym. I get in some weights and plyometrics while listening to the class playlist I made earlier that morning.

On days when I don’t teach classes, I go for a run, then either Pure Yoga, SLT, or Kula in Williamsburg. I try to do at least one yoga and one SLT class every week.

Midday: The Urban Hunter/Gatherer and Her Evolving Playlist

I head back to the computer for a couple hours to mix the day’s playlist. I don’t just make playlists, I actually mix the music together. I’m also constantly working from home with the Revolve team, helping other instructors with music and special events, and creating programs and workshops. Revolve has the most talented instructors in the city, and it’s an honor leading and supporting them.

During this time, I also do laundry. I do laundry every single day because of my kids and all the clothes I use working out.

When I have lunch out, my favorite places are Jivamuktea CaféHu Kitchen, and One Lucky Duck. I try to have lunch with friends or schedule my Revolve meetings for lunch. I make dinner about 5 nights a week.  It’s not absurd for me to spend a couple hours making dinner.

Every week, I go to stores all over the city to source ingredients for my cooking – I’m very particular. Check out this Pinterest board of some of my favorite places.

Early to Bed…

After I teach classes in the evening, I try to meet up with friends. We hit up wine bars and keep it low-key. At least once a month we go dancing – I love checking out local DJs, and I’m usually so excited that I don’t drink because I’m afraid to muddle the experience!

On nights I teach, I do about another half hour more of emails after getting home, then get to bed by 10:30PM. But when the hubby’s home and not traveling for business, we try to have alone time after putting the kids to bed.

Check out Christianne’s Revolve Classes and read all the buzz they’re creating on RateYourBurn.

For more Christianne in your life, follow her on Twitter and check out her blog for recipes, music, and class updates!

Anatomy of the Ride: RIP Ride

Addicted to Revolve’s RIP Ride, or curious to try it?  It’s one or the other, trust us.  The ride was co-created by Christianne Phillips and Kira Stokes.  Kira gave us the inside scoop on the RIP Ride in our new blog series, Anatomy of the Ride.

Christianne Phillips, Senior Master Instructor         Kira Stokes, Master Instructor

RIP Ride Co-creators: Christianne Phillips (Senior Master Instructor) and Kira Stokes (Master Instructor)

Q: People are used to a mix of hills, intervals and sprints in class, but the RIP Ride focuses on intervals.  Why is that?

KS: The RIP Ride stands for “Resistance, Interval, Performance”, so it’s obvious from the name you are going to experience a unique form of interval training.  We wanted to make sure Revolvers would get the most out of the 60-minute class.  Interval training is proven to be one of the most effective ways to burn fat and improve speed, endurance and strength.

Q: What was the Rip Ride designed to do for riders?  How is it different from other indoor cycling classes?

KS: The RIP Ride combines cycling and upper-body strength work in a way that encourages body awareness, fatigues the body and keeps the integrity of the “form focused” studio Revolve is determined to be. Unique to the RIP Ride are two upper-body weight segments. Each segment is comprised of three exercises done three times through, circuit style.  We work in terms of progression each time through, adding slight variations to keep it fresh. The upper-body work begins and ends with upper-body back work to reset posture.

Riders admit they work harder during the cycling portions as opposed to a straight cycle class because they know there’s a short “active recovery” during the weight sections.

Q: Upper body is an integral part of the RIP ride and emphasizes posture.  What results should riders expect, and how can we get the most out of it?

KS: The upper-body work during the RIP Ride is no joke, no gimmicks, just work.  The weight segments are designed to reset posture after being forward on the bike, give riders a full-body workout, and create strong, lean upper bodies.

We recommend riders stop their legs during upper-body work to prioritize safety and body awareness.  Stopping the legs allows riders to focus 100% in order to work effectively and fatigue properly.

Q: What should we eat before and after a RIP Ride to get the most out of it?

KS: You never want to eat something too heavy pre-RIP Ride. Fruit, such as an apple, is a good choice. It provides a bit of sugar (natural energy) and hydrates at the same time. Throw in a handful of almonds for a little protein and you’re good to go!

Post-RIP Ride I love downing a protein shake with plant based protein powder with frozen fruit, water and ice (perhaps a little almond milk). This provides protein to rebuild fatigued muscles.

Ready for a RIP Ride? Reserve your bike now.

Photos: by Rachel Neville, (c) Revolve