Keep on Moving

Stewart Beazell; Photo credit: Jennifer Heffner PhotographyCyclist: Stewart
Insta: @ridewithstew
Studio: New Trail Cycling

When Dr. Stewart Beazell isn’t practicing psychology, you will find her at New Trail Cycling Studio in Reston, Va., taking classes or coaching on Saturday mornings. I’m excited that Stewart took the time to sit down with me for an interview because cycling has been a passion of mine since I was a little girl. I hope this interview inspires other young girls to take up the sport of cycling, especially considering that many reports show that the percentage of kids learning to ride bikes in the U.S. has dramatically dropped in recent years! (see stats below)

Q: When did you first take up the sport of cycling, and why?
A: Both of my parents cycled together for years. They did bike races and things like that when I was growing up. We learned how to ride bikes early on and went on bike tours as a family to places like the Grand Canyon and Jackson Hole, Wyoming. It was a family event, and always fun! With indoor cycling, my mom took classes at our local gym from a friend decked out in full outdoor gear. The classes were long, like an hour and a half, because the teacher was an outdoor cyclist. I would go to the classes with my mom and I liked them. Then when I was in college, I took a group fitness class that was indoor cycling, and that’s when I fell in love with it! I liked the incorporation of current music, and you could get your friends to come to classes with you. I continued indoor cycling ever since. It’s an activity easy to find everywhere — there has always been a gym or a boutique studio that offers cycling classes near where I live. It’s a stress reliever for me. I love indoor and outdoor cycling equally, but for different reasons.

Q: Why did you become a cycling instructor?
A: I realized that as much as I loved taking other people’s classes, there were benefits to teaching, like not having to pay for classes. Being a grad student at the time, I thought, free membership, great, let’s do it! Why don’t I teach and see how it goes? I wasn’t excited about being in front of the room. I’m not a performer in that way — in front of a group of people, and I was kind of intimidated. At the same time, what pushed me to do it was encouragement from instructors who I was a regular in their classes. They would say to me; you should do it, you’d be great, you’re in here all the time. I said OK, I’ll try! You have to be certified to coach, and I was investing in the certifications, not sure where it was all going to lead me. I taught at local gyms for about a year before I started teaching at New Trail. I thought OK, this is what I want, to be at a place that focuses just on indoor cycling, and there’s a sense of genuine community. In the big box gyms, people don’t really know each other. But at New Trail, it feels more like home. I found out about Liz Kamp, the founder of New Trail Cycling, the summer before she opened the studio. I emailed her out of the blue and said, I like what your studio sounds like it’s going to be — creating a community rather than focusings on the instructors. I would like to teach there and be part of it! We’re Schwinn certified instructors at New Trail, and our style follows more of an authentic outdoor style of riding a bike.

I’m always riding even when I’m not teaching because I enjoy it so much. I love taking classes from other instructors because that’s how I learn. I look up to Liz. She’s a great instructor and a great example of a woman entrepreneur — how to start your own business, how to promote it, and how to be a great boss. She’s also a great owner; so cool and open to client feedback. She wants the studio to be a place where everyone feels welcome.

Q: What role does New Trail play in clients’ lives?|
A: For many people who come to New Trail, a positive aspect they can gain beyond a sense of community is learning how to work with their numbers. We have consoles, and we can help our clients look at their stats from when they first started and how their stats have changed over time. Whether it’s looking at average power (watts) for each class or how many miles someone averages per class. Those are ways clients can use the numbers to see their progress. Within that, we can look at those numbers and apply them to individuals in their upcoming classes. For instance, this is where your number is now, and if you increase the resistance and maintain your speed (RPM), this is how your power number will change. And, we tell them to pay attention to how they feel when change happens. Does it feel harder? If yes, where? In your legs? Breathing? Providing them with more of a mind-body connection. There are days when maybe your body doesn’t feel so great, and you know you won’t get the numbers you want. But, you can have the mentality of you know what, I’m going to take this class as it comes and do my best. I may not get my top numbers today, but I’m here, and I’m working at the capacity I can manage at this time. This helps clients have more bodily awareness. We purposely don’t put individual’s names or bike numbers up on a monitor for everyone in the class to see. That way, no matter what reason someone is coming to class, they can get out of it what they want and not feel like they are competing with others. New riders won’t be at the same level as those who have been coming to classes for a while. Our goal isn’t to get everyone to be at the same level; it’s to help people to reach their individual goals. People come to class for different reasons — some to relax and make time for themselves, some for their health, and some for race training. Pinning them against each other on a display board can be demotivating.

Q: What are the top three benefits of indoor cycling, and why?
A: It depends on the individual. General benefits are decreased fatigue and increased stamina over time. I would say the top three benefits are:

  1. You have a dedicated amount of time that you are on a bike, and you can work toward better health.
  2. You can track your fitness levels and see what changes occur and how your body feels different over time.
  3. It can help you manage mood, stress, and anxiety by allowing yourself time and space to focus on your mental health, get out of your head, tune into the music, and have some fun.

Q: Are there any areas in which people should be cautious?
A: Yes. Clients need to know the importance of rest and recovery. I didn’t learn that until about five years ago in grad school. It’s not sustainable to cycle daily long-term. It’s good to cross-train in whatever ways that means to you. If you cycle and lift weights, cycle and practice yoga — maybe all three if you choose, but not back-to-back. Give yourself time to recover in between. If you constantly go, your body will suffer, your progress will suffer, and if you get injured, that will ultimately prevent you from doing those things you enjoy. Finding balance and paying attention to how your body feels are very important.

Q: What is your greatest reward as a cycling coach?
A: The stories I hear from clients about how their lives changed for the better in terms of feeling stronger, more confident and being part of clients’ experience of feeling a sense of belonging and growth.

Q: Where do you see indoor cycling as part of your future?
A: I have casually thought about how I can marry my professional life and my life as a fitness instructor. I’ve wondered, is there a way I can do both in one space? A studio in which you can engage in therapy as a mindful aspect, space where you can take indoor cycling as a physical aspect, and maybe other classes like yoga. A wellness hub where you can go and instead of buying packages for each one of those things, figuring out a way where you can do each of them a few times a week in the same space. I think it would be cool to incorporate all of them — make them more integrated because they are each important and beneficial. I’m copywriting my idea now! 😉

Q: Is there anything else you would like to share with my blog readers?
A: We need to figure out ways for girls and women alike to engage in fitness and be more supportive of one another. There’s a lot of competition in fitness created by our culture. We should focus on connecting and lifting each other up in all areas of life. Support is so important — like a mentorship with a woman entrepreneur like Liz. There are many resources that you can find and make connections with other women. Women who have been in their careers for 20 plus years love to share their wisdom and have you pick their brains. Don’t be afraid to ask other women for their advice!

INTERESTING FACTOIDS:

  • On average, boys cycle nearly 6 times as much as girls (138 miles/year versus 24 miles/year). National Children’s Bureau, November 2009
  • People who are confident biking as adults are more likely to have biked frequently when they were younger than those people who didn’t. Dill, J., and McNeil, N., Testing a Typology to Better Understand Bicycling Behavior and Potential, 2012
  • The number of women cycling decreased by 13% between 2000 and 2010. The American Bicyclist Study, https://www.bicycle-guider.com/
  • In the U.S., 24% of all bicycle trips are made by women and 76% are made by men. National Household Travel Survey, 2009
  • 87% of U.S. competitive cyclists are male, and 12% are female. USA Cycling, Active Member Demographics, 2009

A Sure Sign: Creative Branding

at GALOTGO

hashtag GALOTGO

Four and a half years ago, I was brainstorming creative ways to market my Gal on the Go brand when I had an actual aha moment. It was right in front of my face!!!! I thought, why not take my personalized license plate, GALOTGO, and place a hashtag in front of it?! A unique way of marketing to a captive audience of fellow drivers. During my initial search for the symbol, I couldn’t find a hashtag sticker anywhere, so I bought four number 1 stickers from a Home Depot store and made a hashtag. About a year later, I sold my Prius and had to remove my homemade hashtag. I researched the symbol again online, and this time found a 4″ vinyl version on Amazon. Score! The reaction to the sticker has been a lot of fun over the years… people tell me frequently how creative it is, they take photos of the back of my car, and ask me if I mind if they copy my idea. If you follow my blog, you know that I recently did an overhaul on the look of my brand, which got me thinking… how can I update the use of my hashtag? I know, replace the # with an @ sign!!!! All of my marketing materials — business cards, flyers, etc. use @gal0tgo and @rocknflowyoga, so it made sense. I’m happy to share that the at sign has received a lot of positive feedback. If you see my car on the road, give me a honk or a shout!

#yearofyou

#yearofyou

Before the official start of 2019, I created the hashtag yearofyou and challenged you to invest in yourself this year through healthy activities and events. Trying to lead by example, I’ll share my life experience and the progress on my goals along the way.

Life Experience Share: A friend recently asked me, how do you stay committed to exercise and motivated? My response, set time aside for yourself every day whether it’s 5 minutes, 60 minutes, or whatever and schedule it on your calendar like an appointment. You are more likely to commit to a workout if you treat it like an appointment that you cannot cancel without penalty. If you have a doctor appointment, you take it seriously and don’t skip it. Same goes for self-care time. If you need a mental health recharge, take some quiet time and meditate or listen to music that fills your soul. If you need a physical release, take a yoga class, go for a run, whatever activity challenges you while you are doing it, but then afterward makes you feel fulfilled. My friend shared that she does well for a few days or weeks, goes out and eats/drinks too much, and then feels like all her efforts were for nothing, so she throws in the towel altogether. My advice to her, DON’T GIVE UP! YOU ARE NOT ALONE! This is one of the most common reactions people have when they go off track. If this happens, you need to switch your mindset from self-sabotage that all your workouts were for nothing to it’s alright, I had some indulgences that everyone is entitled to, and I will get back on track! If you do or think in extremes you set yourself up for failure. Nothing is unrecoverable. Will you have to work backward a little to return to the point you were? Yes, BUT your efforts are never a total loss.  

A relevant quote I posted on Facebook that a friend told me … Life is like a camera, focus on what’s important, capture the good times, develop from the negatives, and if something doesn’t turn out, take another shot (try again)!


I strive to present everything I do in life in a meaningful and inspiring way. The yellow color of the hashtag is on purpose. I selected it to empower the words yearofyou because yellow is the color of the Solar Plexus Chakra, the Third Chakra of the body known as the Manipura. It is the center point in which all energy from the power of life and vitality flow throughout your entire body. It governs self-esteem, warrior energy/anger, and transformation and it controls digestion and metabolism.

Mental Core Exercise: Get some fresh air and meditate outside on a sunny day focusing on your breathing.

Physical Core Exercises: Anything that works your core or involves twisting — crunches, plank, twisted lunges, Boat Pose or Child’s Pose.

Together We Rise

My fearless yoga sculpt teachers Madeline and Kim led an empowering theme class in honor of International Women’s Day! Forty-three women and men joined together at CorePower Yoga Fairfax to celebrate the social, economic, cultural, political, and (health and fitness) achievement of women. The music and sequence were motivating and the whole class had a blast! During the midpoint of class, Kim yelled “I see you,” words of encouragement she uses to acknowledge that she knows we are working hard and giving it all we have to push through to the end! Two mother-daughter duos in attendance I thought were particularly inspiring, Madeline and her mom Julie, and devoted sculptor Jen who brought her daughter Morgan.

Today, I offer all of my #galOTgo followers this intention … “Don’t run away from what looks like a challenge. It may be an important part of your path. You have to be persistent and follow what you believe.”
– Tao Porchon-Lynch, 99-Years-Young Yoga Master

Right to Vote From an Alternate Perspective

electionofficertraining

Given the circus that has been this year’s election process, I thought it would be interesting to learn the flip side of the voting process, so I signed up for Election Officer training. Note, I am not typically into politics and this post is not about the candidates.

I initially signed up to be an Election Officer for two reasons – curiosity, and because the payment fee will help cover my Personal Property Tax, which is $$$ in Fairfax County. The training lasted three hours and included one 10-minute break. I wasn’t sure what to expect at first; I assumed it was going to be tedious. Much to my surprise, it was a very interesting experience!

Highlights of what I learned during my training:

  • Upon arriving for work on Election Day (SUPER EARLY before the polls officially open), I must take an election oath.
  • Election Officer shifts are approximately 16 hours. (One of the trainers told us to think of it as “a one-day camping trip with no amenities.” Once we enter the voting precinct and take the oath, we cannot leave until our shift is over. He strongly suggested that we bring enough food and drink with us to last.)
  • Election Officers will not necessarily have time to vote on Election Day; they recommended that we exercise our voting right in advance via absentee ballot.
  • Election Officers have important roles as the “face of the election; the first ones voters see when they enter the precinct.”
  • The County expects large voter turnouts in Fairfax; 85% at each precinct.
  • There were 714,113 registered voters in Fairfax County as of the day of my Election Officer training, and there are 1,313 polling locations in Fairfax County to serve the voters.
  • Poll Pads aka iPads (see pic) are being used for the first time to check in voters. They sync within 30 feet of each other throughout the day. (The modernization of incorporating technology in the process excites me.)
  • A typical ballot box used for voting is the DS200. No equipment ever gets plugged directly into a wall; everything must be plugged into a power strip. There are also voting machines available for people with accessibility needs. (We learned the ins and outs of how all the ballot machines work and dealing with various ballot submission scenarios, like someone marking more than one candidate in a category on their ballot and the machine rejecting it.)
  • Election Officers cannot look at voter’s ballots or provide advice (please be mindful and keep your ballot choices to yourself). If someone shows us their ballot, we must offer to be their Assistant and if they say yes, we must sign an Assistance Form.
  • Voters can submit blank ballots; this is usually NOT done by mistake, but rather purposely as a form of silent protest.
  • Every single discarded item is accounted for; we are not allowed to throw anything in the garbage, from a voided or spoiled ballot to a used zip tie.

The presidential election, scheduled for Tuesday, November 8, 2016, will be the 58th US presidential election. The election will determine the 45th President and 48th Vice President of the United States. I am hopeful that my country will survive whatever the outcome!

Cast of Characters

I was riding along carefree on my bicycle, when suddenly an expansion joint caused by a tree root appeared. Next thing I knew, I was catapulted in the air and came crashing down on gravel. I couldn’t move. Eric and Justin, two college kids who witnessed the incident, came to my rescue. They scooped me up, and put me and my mangled bike into a woman’s van. Gigi, the woman, drove me to an urgent care facility nearby and signed me in. The nurse tended to the bloody road rash that covered the right side of my body from shoulder to knee. She gave me a shot for pain, cleaned me up, put my right arm in a brace, gave me a list of orthopedic doctors to contact, and turned me over to my friend and emergency contact Jenny.

Eric and Justin sent a joint text. “Good luck, Kimberly! Eric and Justin are here for you. We’ll be thinking of you and hope you get well soon!”

Gigi sent a text also. “Stay strong and cycle on (once you can!).” When I told her that I had broken a bone, she said she wasn’t surprised because she saw that my arm was maimed, but she didn’t want to freak me out and tell me since I was in shock at the time.

I was very fortunate to come across amazing strangers with big hearts. I will never forget their acts of kindness. Gigi even texted me the following day and offered to drive me to my doctor appointments. Truly remarkable people!

The next afternoon I went to an orthopedist at Reston Hospital, had X-rays taken and after the July 4 holiday had a CAT scan. All the results conclusively confirmed that I broke off the corner of my right wrist! The nurse wrapped my wrist and lower arm in a waterproof cast (I chose Wonder Woman red of course).

My friend Melissa asked if she could sign my cast in an effort to cheer me up. At that point, the cast graffiti tour began! Members of my community all got in on it — from my friends, to the local Starbucks crew, employees at my favorite bank branch, running group buddies and more.

Here are some of the fun messages that people wrote:

  • Oops. – Melissa (*this one will always be extra special to me because it’s the first signature on my first, and hopefully last, cast)
  • Chewy on the inside. – Brett
  • Love the fashion statement. – Arthur
  • Feel better – Starbucks family (the morning crew at my neighborhood Starbucks)
  • APC (the initials of my 83-years-young Starbucks bud Art)
  • Get better soon! + latte cup drawing – Cheryl
  • Feel better – Mehreen (my fav lead teller at CapitalOne)
  • 💛 – Jhanira (branch manager at my CapitalOne)
  • You’re hard core! – Erika (from my Pacers fun run crew)
  • #foreveryrun (guy from my Pacers fun run crew)
  • Heal fast! – Loretta (from my Pacers fun run crew)
  • Get well Spartan. – KB aka Katrena
  • 🙂 – Marcia
  • Love ya – Jane
  • More burpees – Leia
  • Get well soon! – Michael
  • Love ya – Jenny (one of my BFFs)
  • Stay strong! – Colin (my trainer)

I am having surgery tomorrow to get six screws and a metal plate attached to my right wrist to properly repair it. Whenever I start to feel nervous about the procedure, I look at the messages and drawings on the cast. They bring me comfort that everything is going to be alright.

In the Zone

Writing about sports isn’t new to me. I report on Spartan Races across the country and I worked as an Olympic News Service reporter for hockey in Sochi. They are in my comfort zone. Recently, I was granted a rare one-hour interview with Bob Fitzsimmons, a successful lawyer for deceased football great “Iron Mike” Webster. I was completely intimidated by Bob and the sport of football. I did a lot of research and worked intently on crafting and recrafting questions that I felt were worthy of Bob’s time and would provide appealing information to readers. Bob put me at ease from the start and it turned out to be one of my favorite interviews! Last Word on Sports (LWOS) published the article today. I hope you will give it a read and find it interesting, whether you are a sports fan or not.

NOTE: Photos were provided to me for use by Bob Fitzsimmons.