Sweat away that cabin fever!

bike-in-the-snowSnowed in? Cabin fever already have you feeling stir crazy? Well, don’t fret! We’re hosting a Juno ride tonight at 5pm in our Southie studio for all of our riders who live within walking distance and can safely get to and from the studio. We’re all about getting our sweat on, even though the snow is piling up outside. But remember, safety first, HBers!

Can’t leave your home safely but still want to get your sweat on? Try this at-home tabata style training workout that’ll leave you sweaty and ready for your next HB ride…or to start shoveling:

Circuit 1 (4 minutes):

  • 20 second mountain climbers
  • 10 second rest
  • 20 second squat jumps
  • 10 second rest
  • Keep repeating until the 4 minutes are up!

Circuit 2 (4 minutes):

  • 20 second jumping jacks
  • 10 second rest
  • 20 second spider style elbow taps (assume high plank position, alternate tapping your left knee to left elbow and right knee to right elbow)
  • 10 second rest
  • Keep repeating until the 4 minutes are up!

Circuit 3 (4 minutes):

  • 20 seconds speed skaters
  • 10 seconds rest
  • 20 seconds burpees
  • 10 seconds rest
  • Keep repeating until the 4 minutes are up!

Circuit 4 (4 minutes): 

  • 20 seconds jump rope (with or without actual jump rope)
  • 10 seconds rest
  • 20 seconds split squats (jumping lunges, alternating legs)
  • 10 seconds rest
  • Keep repeating until the 4 minutes are up!

Repeat the entire workout 1 time through for a serious calorie and fat burn – all in less than 35 minutes!

Before you start that at-home workout or head out to the HB, put on a pot of this hearty Kale and Potato Soup (assuming you stocked up on Kale, just like those smart New Yorkers did pre-blizzard, causing a city-wide shortage of kale). But on the real, this soup is a perfect post-workout blizzard meal because ingredients can easily be substituted (spinach for kale, turkey for chicken, etc.) and it’s packed chock-full of protein and hearty veggies.

Kale and Potato Soup with Turkey Sausage (recipe courtesy of skinnytaste.com)
Servings: 6 • Size: 1 2/3 cups
Calories: 232 Fat: 4 g Carb: 31 g Fiber: 5.5 g Protein: 19 g Sugar: 3 g
Sodium: 647 mg (varies by brand of broth used)

Ingredients:

  • 14 oz reduced fat Italian chicken or turkey sausage
  • 8 cups (1/2 batch) kale, stems removed, leaves shredded
  • 1 tsp olive oil
  • 1 onion, chopped
  • 1 medium carrot, sliced
  • 4 cloves garlic, chopped
  • 8 cups fat-free reduced-sodium chicken broth
  • 2 cups water 
  • 3 medium red potatoes, peeled diced into 1/4 inch pieces
  • 1 pinch dried red pepper flakes
  • salt to taste
  • 1/4 tsp fresh ground pepper

Directions:

  • In a large Dutch oven or pot, cook sausage over medium-low heat. Turn and cook until brown, about 10 minutes. Remove from pot, let cool and cut into thin slices.
  • Add oil to pot, add onions and carrots; cook on medium until translucent, about 5 minutes. Add garlic and cook 1 minute more.
  • Add broth, water and black pepper, bring to a boil and cook 5 minutes. Add cooked sausage, potatoes, red pepper flakes and bring back to a simmer. Cook covered for about 4 minutes. Add kale and bring back to a simmer. 
  • Cook partially covered until the potatoes and kale are cooked, about 5-6 minutes. Adjust salt if needed.

Hopefully we’ll be back in the saddle all day tomorrow, but for the most up to date info, follow us on Twitter and Facebook. Stay safe, stay warm, stay sweaty! 

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Our lingo got your head spinning? Learn to speak HB

There’s something to be said about the words we use here at The Handle Bar. Some are founding phrases that serve as the cornerstone of our fitness community. Others are a matter of technique inspired by our awesome instructors.

Either way, when it comes to constant dialogue, we’ve got it covered in the bike room and beyond. So, if you’re a first time rider or just want to perfect your skills, check out our guide to getting yourself in gear. Before long, you’ll be chasing the beat with the best of ‘em!

Patio Dining in the Bean – Make it a healthy Spring 2014

By: Raisa Hoffman

we can all agree, one of the most satisfying things to do after a tough workout… EAT

Particularly if you are meeting up with friends afterwards, the urge to splurge can be greater than you had intended. During the biting weather of the winter months, your health and fitness can slide due to difficult weather conditions, shorter days, compromised immune systems, and comfort food cravings. As springtime approaches, you have an increased desire to look your best when you’re not hidden under pounds of clothing. So while you are trying to get out of the Winter funk and improve your fitness for Spring, here are some healthy outdoor dining suggestions so that you can stop worrying about getting the flu, enjoy the weather with your friends, and start getting some color on your skin. Enjoy the patio dining opportunities that Boston has to offer, and its easy to keep it healthy!

Parish Café – Located in both the South End and Boylston Street, this casual café offers a wide variety of sandwiches and salads with ample outdoor seating.

ParishCafe-0001

Snappy Sushi – For Sushi lovers! This sushi restaurant is located right on Newbury Street with both inside and outside seating. Perfect for something low calorie and refreshing.

 snappy sushi

Sip -This trendy wine bar and kitchen is located in the theater district. Perfect for a date or a large group of people. Menu has anything from sushi to pizza. Outdoor seating places you right in downtown Boston across from the Ritz Carlton.

 sip

Cafeteria Boston – Located in Back Bay with both indoor and outdoor seating, this cafeteria-style restaurant serves nothing but organic foods from grass-fed burgers to local produce. Perfect for breakfast, lunch, or dinner.

cafeteria

Sweetgreen – This little salad bar offers the most outrageously healthy and satisfying salad dishes you can imagine. Located on Boylston Street across from the Copley train station, Sweetgreen is perfect for either a quick food stop or a date with a friend or significant other. Rumor has it we can expect another convenient sweetgreen location this spring… can’t wait!sweetgreen-boston

As any resident of Boston knows, springtime is a big deal. Fill the season with exercise and healthy eating while being able to enjoy the company of your friends and the weather all at once.

As the earth starts to rejuvenate, so should you. Jump into this spring with new intentions and goals for yourself!

Who raised the bar in September?

Christina Kelleher!

A.K.A. Chris Holmes

Chris is one of our most committed riders here at The Handle Bar. So much so, in fact, that she even decided to do a group ride the morning of her big day. That’s right—Christina, now a newlywed, came in with her sister and best friend for a pre-wedding workout. She feels that exercise is the best way to center yourself, so taking one of our classes the morning of was a great way for her to beat the butterflies. Congrats, Christina! You sure have a lot to celebrate.

Chris Kelleher Raised The Bar this month!

Chris Kelleher Raised The Bar this month!

Chris, tell us a little bit about yourself!

I live in Southie with my new husband (eek!) and two cats – Portobello & Cheddar. I’m a social media strategist at a digital agency in the South End and conveniently walk by The Handle Bar on my way home. Fitness is such a big part of my life and I love doing whatever I can to be active.

Everyone has their own unique fitness journey. What has your experience/journey been like with spinning?

I started spinning a few years ago. My first experience was not a positive one – my bike wasn’t adjusted properly and I had no sense of resistance. I didn’t want to go back but was told to try again, and I’m so glad I did! I’m completely addicted.

How do you fit fitness into your everyday life?

I believe everyone should sweat every day, whether it’s from spinning, running, yoga, Pilates, strength training….whatever works and whatever you like is what you should do. I love working out and make it a priority, and because of that, it’s easy for me to make time for it. I also love workout dates with my girlfriends where we’ll work out then grab coffee or a drink and catch up.

What goals has The Handle Bar helped you achieve?

Before my wedding it helped me feel fit and relieve stress. Now that I’m married it’s still doing the same thing – fitness isn’t just for upcoming events, we should be getting healthy for life. 😉

What’s your favorite way to retox after a long week?

I like to retox with margaritas. 🙂 I’m talking about real margaritas, not ones made from a mix. I highly recommend Masa in the South End for a margarita fix.

Do you have a favorite class at The Handle Bar?

I love so many! I’ve been spinning with Elise for a long time, so her classes are some of my favorites.

What is your favorite music to spin to?

I love a really fast-paced top 40 remix with a strong beat. Anything that gets you really pulped up to make you work harder.

What are your thoughts on using bike shoes? Had you ever used them prior to riding with us at The Handle Bar?

I love bike shoes! I bought my own a few months before The Handle Bar opened and I don’t ever want to spin without them. Most embarrassing moment with spin shoes: when my shoes were fairly new they got stuck clipped into a bike at another gym. It was a Thursday and the maintenance person who could take them off wasn’t going to be in to take my shoes off until the next week. My bike sat unusable, front and center of the room for almost a week.

What motivates you?

I’m motivated by positive people and a drive to always be stronger and healthier.

What words do you live by?

Sweat every day!

Why did you decide to make The HB a part for your big day? Can you tell me more about the experience?

Exercise is such a stress reliever for me and makes me so happy. I knew I would have butterflies on my wedding day and spin seemed like a great way to calm my nerves and make me feel centered. My wedding wasn’t until 4pm so I knew I had time during the day and knew I wouldn’t be sleeping in, so why not?? One of my best friends and my sister got up early and came with me. It was awesome, I’m so glad I did it!!

Chris and two of her bridesmaids the morning of the BIG DAY!

Chris and two of her bridesmaids the morning of the BIG DAY!