Halloween is starting early at Redbike! We asked our instructors to share their favorite costumes from back in the day. Can you guess who they are? Take a look!













Share the spirit of Halloween with RedBike and make sure to check out this week's "Haunted House" theme rides. Don't forget to bring your best costume! Book online at www.redbikestudios.com!

Studies show that a lifestyle of healthy eating and routine fitness can decrease the chances of breast cancer tremendously. In support of Breast Cancer Awareness Month, our team of experts at Redbike have put together a list of the most powerful cancer-fighting foods...

1. Walnuts

Preliminary data suggests that eating two ounces of walnuts a day could prevent the development of breast cancer tumors. Walnuts are packed with Omega-3's and antioxidants which help slow the growth of cancerous cells.

Healthy add in: Sprinkle walnuts on salads, quinoa, and even baking recipes.

2. Blueberries

Blueberries contain pterostilbene, a phytonutrient that causes cancerous cells to self-destruct, which minimizes the chances of breast cancer tumors. Fresh or frozen blueberries are equally a great choice to incorporate in your daily meal plan.

Healthy add in: Frozen blueberries are perfect for smoothies and acai bowls.

3. Spinach

According to the American Journal of Epidemiology in 2011, women with the highest intake of dietary folate (found in spinach) had a 40% lower risk for Breast Cancer. Spinach is rich in fiber, full of vitamins, and low in calories...so eat as much spinach as your healthy heart desires!

Healthy add in: Spinach goes great in omelets, quiches, salad mix, fresh juices, and smoothies. It's perfect for breakfast, lunch, and dinner.

4. Eggs

The yolk of an egg contains an essential nutrient, Choline, which ensures proper cell functioning. The U.S. Institute of Medicine claims women should aim for 425 milligrams a day (one egg contains 126 milligrams) in order to reduce the risk of breast cancer by approximately 24 percent.

Health add in: Hard boiled eggs are a great source of protein, convenient enough for snacks and/or meals on the go.

5. Salmon

Salmon provides DHA, a super-charged Omega 3 fat that can kill off breast cancer cells and help stop the spread of the disease to other parts of the body. In addition, Salmon is packed with Vitamin D. Increased intakes of Salmon can significantly reduce the chances of cells becoming cancerous.

Healthy add in: Salmon is great canned, cooked, baked, grilled, and even raw! Sushi anyone?




To learn more about cancer fighting foods, email our experts directly: info@redbikestudios.com or dietician@redbikestudios.com. IN ADDITION, don't forget to join us this Saturday, October 24th, at Redbike Studios for the "All Pink Ride" Event. Details can be found on our social media platforms: @redbikestudios. All proceeds and donations go directly to breast cancer research.

Meet our newest instructor, Mari! She talks about when her passion for cycling began, what her favorite foods on the go are, and how she stays fit while raising four kids.



1. When did your passion for cycling begin?

My love for indoor cycling began when I was in college; however, it wasn't until several years after college that I became a spin instructor. I began training at a studio similar to RedBike, back in Athens, Georgia. I'm so thrilled to be bringing my passion to Miami, Florida!

2. How do you balance being a mom with leading an active lifestyle?

Being a mom to four active kiddos and leading an active/healthy lifestyle is definitely a balancing act. Sometimes, as moms, we can feel guilty for wanting to have alone time, working out, and staying fit. But, I have found that giving myself at least 30 minutes per day is actually good not only for me, but my family as well. It takes a lot planning, goal setting, and determination.

3. What are your favorite snacks you like to have on the go?

I always choose a variety of the following: almonds, cashews, almond butter (side note: the one that is sold at Redboost is actually my favorite out of all the almond butter's I have tried) with apple slices, blueberries, and carrots.

4. What other workouts do you like to do outside of Redbike?

I do a variety of workouts such as running, lower body workouts, HIIT, and dumbbells. I also like to rollerblade, play volleyball, and if dancing around my house counts as a workout, then add that to the list, too! :)

5. What advice can you give to moms who want to stay fit?

Making time for yourself and your needs is not selfish, it's important for you and for your children. Carving out at least 30 minutes a day to exercise, about 5 days a week, will produce positive results. I try to live by one of my favorite Socrates quotes: "The secret of change is to focus all of your energy, not on fighting the old, but on building the new". Today is the day to start building the new you!



Make sure to catch one of Mari's classes this week: RedBike Schedule