It's ok.

It's ok to find art in completely ordinary places. It's ok to make it when you can't find it. It's ok to see the world in a way that makes you feel lucky to be in it. It's ok to be in love with every single thing around you. It's ok to wait. It's ok to hurt. It's ok to feel joy pulsing so fiercely through your body you can hear its heartbeat out loud. It's ok to not be able to find patience to get out of bed each morning you are so excited to live. It's ok to lie there and wish you never had to leave the sheets. There are no wrong answers here, no rules beyond this: Be kind to everyone and everything, and give yourself away.
It's ok.
Tyler Knott Gregson.

Hello my beautiful bikergang friends,

You may have noticed that the classes at YYC Cycle are becoming busier as each day passes. How great is this? New friends!!!! As the incredible poet above gently reminds us, it's ok, (and absolutely encouraged) to make the effort to introduce yourself to, and to make the new bikergang members feel welcome. Rather than becoming frustrated at the fact that somebody took "your" bike ( I too am guilty of this instant reaction), make the effort to go meet that person. You already have one thing in common ( shared love for that fave seat), who knows what other common features you share! Get curious :) And if you're feeling extra daring, find a new friend at spin and invite them over to whip up some of these delicious treats, let's stop that pre spin hanger one protein ball at a time. 

The post below is courtesy of our very own bikergang member Amy Karl, perhaps you've seen her in the studio a time or two!

Protein Bars: The Do’s and Don’ts

Snacking. Most of us need a snack mid morning, mid day, before bed or post workout. But, most of us don't want to think of, or make an extra snack to add to the Tupperware meals that we’ve already packed for the workday.

This is when protein bars really come in handy. They're convenient,

easy to pack and usually quite tasty. However, there are dozens of so

called "healthy" protein bars on the market that are basically candy

bars in disguise. Here are a few things to look out for when you're

deciding on a protein snack bar.

First, decide if it’s a snack or a meal replacement. Some of these

bars pack close to 400 calories. That's almost as many calories as a

meal. If you'd rather eat real food for your meals and use a bar to

fill in the gaps, aim for a bar with around 200 calories or less.

Next, check out the sugar content. 30 grams of sugar is way too much. It doesn't matter if it states "naturally sweetened". It's all converted to sugar in the body. Look for bars with no more than 10 g of sugar. Also, don’t be fooled by things sweetened with agave nectar or date paste as the first ingredient, its still sugar. Plus since it’s one of the first few ingredients, there’s A LOT of it.

Then look for real food ingredients. There are some bars that have only four to five ingredients. These are the best choices. Can you easily identify these foods? Or, are they processed and manufactured by food companies? The best options will have 4-6 ingredients. On the other end of the spectrum are bars with 27 ingredients! Yes, they exist.

Finally, check out the protein content. I find it odd when I see a so called “protein bar” with less than 6 grams of protein. Protein helps to keep us satiated and our blood sugar a stable. A snack is much more likely to get you through the time until your next meal, if it includes protein. The proteins that are best used in bars are whey protein, brown rice or other plant based proteins like pea or rice and seeds like such as hemp and chia.

Trying to make more of your own food? Try the simple, quick and delicious recipe for homemade protein ballz below.

Chocolate Coconut Protein Ballz


2 -scoops Whey or vegan Chocolate Protein Powder

4 tbsp. Almond Butter

2 tbsp. Unsweetened Cocoa Powder

2 tbsp. Raw Organic Honey

2 tbsp. Unsweetened Shredded Coconut + 1 tsp. reserved for coating balls

1/2 tsp. Salt

1 tbsp. Dark Chocolate Chips, coarsely chopped


1.Combine all ingredients in a medium sized bowl.

2.Roll into balls approximately 1.5" in size.

3.Store in a sealed container in the refrigerator for up to 1 week.

Makes 4-6 servings