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Interview with Bliss Out Retreat’s Fern Langham & Sarah Anne Stewart

September 25, 2014

How did each of you transition from your corporate jobs into the wellness space?

Fern: I was working in a corporate job for about seven years, and I was experiencing painful digestive symptoms, chronic immune conditions, and just not feeling very good overall. I knew I needed to change my lifestyle and state of mind in order to get healthy. So I started practicing yoga, and I completely fell in love the feeling of relief and support provided by my yoga mat. From there, I was able to really see that there was something stuck in my body that I needed to give my attention to. The more I practiced and listened to the signs my body was telling me, the better I felt. I became curious in figuring out lifestyle balance, figuring out why I was stressed and why I was getting sick. I studied to become a certified yoga instructor and attended IIN (Institute for Integrative Nutrition). I realized how fulfilling it was to serve and help other people determine what’s going on in their own bodies and minds. I’m really excited to be on this path, discovering new things every day about my own body, and then in turn helping other people.


What would you love to achieve along this new path, career-wise?

Fern: Continue growing as a yoga teacher, traveling yogi and successful business owner with Sarah! Creating programs that attract and maintain a group of clients that benefit from holistic healing. My vision board definitely has teaching at Deepak Chopra‘s Homebase at ABC Carpet & Home on it… Also leading workshops with Sarah that are highly sought after, reaching people internationally and empowering a global movement for self-healing.

Did you figure out what was specifically going on that was compromising your health?

Fern: I had leaky gut syndrome, food allergies and sensitivities, adrenal fatigue and an autoimmune thyroid condition. The deterioration of my intestines was caused from misuse and poor digestion. I’m still learning every day a little bit more how to get myself 100% back to optimal health. There is no quick-fix to healing yourself. It’s a journey.

Was it diet changes that have helped you most?

Fern: Not only diet alone, but in synergy with lifestyle changes. Yoga, stress relief practices including meditation, pranayama, acupuncture and going on retreats helped with all my conditions. Retreats are a great ways to immerse yourself with other people that are going through similar things so you don’t feel alone. You are never alone!

Finding Sarah, of course, as well, was pivotal in my healing. Having a partner on your journey who has gone through similar things and can understand where you’re coming from is a complete game-changer. A “health partner” is always important for when you have a breakdown or you feel like you’re stuck. When you feel like you are not getting anywhere, having someone to really pick you up and be there with you, to listen and support you can be the ultimate source of strength. I also found affirmations to be extremely helpful. I used daily affirmations that I am healed, that I’m already where I need to be, and that the Universe has my back, really got my state of mind in control of my healing. This is the ultimate empowerment. When you are in a state of believing and knowing – faith – you are limitless.


Sarah, your dad cured himself from cancer, right?

Yes. I grew up in a very holistic environment. My parents raised us around Eastern philosophies. Back when I was child, my parents were teaching us about Deepak Chopra, Wayne Dyer and U.S. Anderson, and they created this whole library of knowledge around holistic healing. As kids we were allowed to ask any question and learn about anything we desired. So, when my father was diagnosed with cancer 12 years ago, he naturally decided to not do radiation or chemo therapy, but the alternative medicine route instead.

At that time I was angry, because I thought he was making the wrong decision, but watching him cure cancer, and cure a terminal cancer with alternative medicine made me really wake up. And I remember I made a promise to him that someday I will have my own practice and be able to tell his story to the world. Twelve years ago people weren’t as open to the idea of holistic healing. Now I have a platform and the ability to share his story with other people thanks to the internet and social media world.

Around that same time my father cured cancer, I decided to start modeling. Throughout my career as a model I traveled and lived all over the country. During this time, I personally hit rock bottom – physically, emotionally and spiritually. I really had to re-find myself and go through a process of really just getting back to my roots, getting back to what I was raised with. I think when I was modeling and doing real estate, I wouldn’t have had the ability to help and coach other people had I not gone through my own struggles. I was dealing with adrenal fatigue, thyroid conditions and I was developing signs of Lupus which runs in my family.


The doctors basically said that I was at very high risk. I wasn’t going to accept this sickness as outcome. I knew I was sick because of the way that I was living. I would basically be out all night, wake up at 7am, go to yoga, pound a cup of coffee, with side of wheatgrass and go to a photo shoot.

I was trying to balance a very unhealthy lifestyle and environment with holistic practices and supplements. One day, after hours in the doctor’s office I just quit and decided I needed a break.

So, I ended up backpacking for a year and a half around the world, and studying with lots of different healers, going back to school, working with anyone I could get my hands on that had cured themselves of my conditions. I opened up my own practice, and that’s when I met Fern, and we’ve decided to expand together and really grow our company and platform for teaching our generation about disease prevention and holistic healing.


Can you talk a bit about the lifestyle dysfunction you observed in the modeling world?

Today it’s interesting because several of my clients are from the fashion world and have eating disorders. It’s a sad space and I even knew while modeling the images that I was projecting to the world was creating a negative buzz around true health and wellness. But yet, there is just this fascination with beauty – there are thousands of people following fashion – it’s part of our society – it is part of the way we’re raised – it’s a part of our culture. So there is a very fine line.

I see that the conditions of several of my clients come from the media. These conditions come from, “when I was a kid I looked up to so and so. I looked up to this model. I looked up to this celebrity.” The fashion industry is gong to continue to book size zero models and they’re going to continue to put them on the runways.

So we as a society really need to wake up and say what is healthy and natural and there needs to be a large enough influx of health coaches stepping up to change the image of America to see a change. Luckily, this is happening!

How did you and Fern meet?

Sarah: I had been backpacking and temporarily living in LA. I had just launched my company and was flying through New York. We had seen each other on social media – Twitter. We connected and decided to meet up and literally met on a random park bench. We became instantaneous friends. I was like, “I am moving back to New York and starting a company with this girl. This is meant to be.” I ended up moving all my stuff back within a month.

What inspired you to create and run your own retreats rather than enjoying them as a consumer?

Sarah: My father (Wiliam Stewart) was a public speaker when I was a child, and he talked around the country about the mind-body connection. He would basically rally people together to discuss the body, discuss healings, discuss this idea of psychology and essentially taking control of your life. I would watch his courses as a kid, and just knew I wanted to do this someday. I never really knew how it would happen.

As for going on retreats with other companies, I used to go and would always feel like, “There are so many people here. I would love some private time with the coaches.” I always wanted more of an intimate space. So that is what I wanted to create.

Fern: I knew that I needed a partner in this even prior to meeting Sarah because it was very difficult to manage all of the components of a successful retreat. There are so many aspects of running a great retreat. It was really impossible to do everything myself. I knew that I needed someone who was like me – really dedicated, very good at manifesting and putting great energy behind the work. So, it was instant chemistry when I met her. It was like all right, we need to start a company and have a brand.


What is your grand vision for Bliss Out?

Our main vision for Bliss Out Wellness is to have events and workshops in New York City, LA and upstate New York… and then branch out internationally. We’re starting with Puerto Rico because it’s accessible and we love the location and people there. We have also started doing Bridal and bachelorette retreats now – so instead of going to Vegas, we’ll take you on a yoga and culinary retreat!

That is bad ass! How do you balance one another as friends and business partners?

Sarah: I come from a very business background. My parents had their own company, so I have more of a business perspective of things. I know how to manage taxes, e-mails and all the things that go into the back end of running a company. Fern, she’s the face of the company – she’s much more social. She’s very good with people. She is good at managing the expectations of people and really controlling the energy of other people that affect our company on a daily basis. I’m kind of on the back end and handling the logistics of money etc.

Fern: I’m always calm, and I’m a yogi, so I always can go into every situation and give a hug, and it’ll be OK. [laughing]

One of my favorite parts of our retreat was when you did the guided meditation at sunset. Can you take us through one here?

Fern: Well my favorite one is a mantra meditation. A mantra is a set of words or a phrase that you can repeat to yourself over and over silently. So if your mind wanders you can just bring it back to this meaningful phrase that works for you. So it can be something like “thank you, thank you”, or “let go”. So on every inhale you silently say “let”, and every exhale you silently say “go”. You can sit there in a comfortable seat, and you can close your eyes, and every time you take a deep breath in you say let and exhale you say go. And this stops the fluctuations of your mind, so when you’re having trouble with racing thoughts or mental turmoil or relationship trouble or whatever it is you silently are saying let go to yourself over and over, and eventually your mind starts to slow down, and the point to meditation isn’t to stop these thoughts, is to slow them down so you can make space.


What does meditation mean to you?

I think there’s this huge misconception with our generation that meditation is something that has to be religious or spiritual, and it’s really not. It’s about training your mind to be in the present moment. Because when you’re in the present moment you’re detached from past and future. And when you’re in the present moment, that’s when really the magic happens, and the things that you need in your life can manifest. We project what we want in the universe, but a lot of times when we have 5000 thoughts we are tyring to control the universe and our reality. It really doesn’t allow us to attract what we want and desire. So meditation is really about wherever you are. Whether you are at work, or on the subway, it’s about quieting your mind, taking five minutes and just being in that present moment with that breath, and holding that space and even visualizing what it is that you want, because in that space then you’ll allow the good things, the things that will really serve you and serve your purpose to manifest, manifest internally.

Can you recommend any resources for people looking for meditation techiniques?

Sarah: Start with Gabby Bernstein, she’s wonderful. Elena Brower. Their web sites have a lot of free guided meditations. Also, Break the Norms.


I think self-care rituals can also be a form of moving meditation…

Fern: Absolutely! One of the things that I found is doing the same thing every day at the same time. For me it’s when I wake up. I will immediately, get cucumber slices, put them on my eyes, lay down with dōTERRA peppermint essential oil and heating pad on my belly, put a lavender eye pillow over the cucumbers, and I’ll lay there for 10 minutes, and I just meditate, and breathe. It’s one of those things where you just make that a part of your routine and it’s not negotiable. So it becomes, like the meditation doesn’t become more of a chore, it just becomes more of a habit. I put or essential oils on throughout the day to stay grounded as well. So that’s one my self-care rituals that I have no matter where I am, I carry them around with me all day. I think it’s hysterical. [laughing]

Sarah: For me it’s either doing spin, boxing, taking an Exhale class, or working out in the gym for an hour – just something where I can zone out completely. And my zoning out is turning the music on, not having distractions, not using my phone while I’m working out, but just being in that moment. If you’re running at the gym while on your phone reading emails and Facebook, that’s not really a form of meditation. But running by yourself – in the zone – is a form because you’re really detached from the world. That’s something I have to do every single day.

For me, I find it in lifting weights because I literally feel I can hang my brain at the door and not think about anything.

Sarah: Exactly. Simply focusing without distraction.

Upload: November 4, 2013

Connect with Sarah Anne Stewart:, Facebook, Twitter @sarahannes, Instagram @stewartsarahanne

Connect with Fern Olivia Langham:, Facebook, Twitter @surfyogarunlive, Instagram @fernolivia

Check out their upcoming Puerto Rico retreat at:

Interview with SoulCycle & Yoga Instructor, Halle Becker

June 19, 2014

halle-becker-soulcycle-2 Were you a rider at Soul before you started teaching? Actually no, I started riding at when they invited me to teach. I decided that I better learn what was going on. I was teaching yoga and that’s how Julie Rice, the co-founder of SoulCycle, found me, through another instructor, Rique

Rique is incredible. How did you know him? I’ve known him a really long time, since he was a step teacher! We go back about 10-12 years. Julie was talking to him a few years ago and said “I need crazy people on the bike,” and he thought of me [laughing] and I’m really glad he did, because this has been such a beautiful balance to the kind of flow, intense, athletic yoga that I teach. I firmly believe you can’t do one thing, you can’t just spin every day, you can’t just practice yoga every day, you’ve got to mix it up for the body to really get to its full potential from a mind, body and soul perspective.

If you’re spinning all day you’ll be so tight so you need to stretch all the muscles out, and if you solely do yoga, you begin to crave more athletic, intense movement. Right, exactly. A lot of people really want that sweet spot cardio buzz, that in athletic physical class how SoulCycle is, although that’s how I run my yoga classes as well. Plus, because every pose in yoga provides you with a spiritual, energetic moment, every pose is designed to work on the body differently. You really get the healing with the sweat… so it’s a powerful combination. halle-becker-soulcycle-3 How did yoga come into your life? Did you come from an athletic background? It’s a really good question. I think to put into perspective, I believe a lot of teachers got into teaching to heal themselves from some of the difficulties that they experienced growing up. I was a Jewish girl in a town with no Jewish kids. I really had a very rough, emotional childhood, trying to fit in where I didn’t fit. I had a really expansive background with drugs. That ‘s been a touchstone to my yoga career, because getting

Salon decided quad-bronzer payday though alongside layered. This payday loans the all Clariol’s payday loan oily struggle is unruly and payday loan south carolina never marks alternative get!into yoga really helped me get clean, and get my act together and I want to show up for myself. I think that everyone has a really compelling story about how and why they hit a yoga mat. For me, it was really to heal, but at first yoga didn’t jazz me up at all, because it was a lack of patience. I’m not a yoga teacher that holds poses for a really long time or just works on the breathing. If I’m in there I want to move and I want the athletic part of it, and I finally found a teacher, John Friend, who practiced anusara yoga, and that was the really first experience I had of linking the breath to the movement — one breath, one movement and the continual flow of it. One of the biggest compliments I ever received was when somebody said to me, “You teach your yoga class like your SoulCycle class and your SoulCycle class like your yoga class.” And that is really what I was looking to do.


The two worlds that you are meshing completely compliment each other.

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That’s exactly right. I think the big piece for me that’s different than most teachers is that I’m a lot older than most of the instructors. I’ll be 52 in August, and I didn’t even start teaching at Soul until I was 50! It’s been very interesting to the riders and for me, and what I want to demonstrate is that if you keep your body together, you eat

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ride the bike during the entire class while teaching. I teach one class a day and I ride that class as hard as the riders. Now, you look at some of the Senior Master teachers, they don’t ride all the time, and that’s perfectly respectable and understandable, because they have a full load of 15 to 20 classes a week. So I think the answer to that question is, you’ve got to trust your body. I think you need to feel that you’re still bringing your “A game,” or else the students feel it, so I think everybody will have a different threshold of when they stop. For me, I want to keep going as long as I can. I may not ride the whole class after a while, but the wisdom is the peace that comes with age. At 25 years old you are not necessarily talking about divorce and children, and addiction… You tell the stories that you’ve actually lived. That’s what I can do at 52; I couldn’t do that at 25. So, the youthful instructor will make us feel invincible and gorgeous and young, and when you get to my age, you’re learning, you hit that spiritual button a little heavier because you’ve earned the right to tell it.


How old were you when you found yoga?

I would say I started taking yoga in my late 20s. We were all into high impact aerobics. I was a high impact aerobics teacher, with legwarmers, you remember the first high top Reeboks [laughing]? When I first did yoga I was like, “This is ridiculous, why would anybody use their exercise time to do this?” Because, at that age you are not making the mind/body connection at all. The truth is that you really need to hit the yoga mat, but you don’t realize that until you go continue to go back and keep trying. So, it was a different entry for me into yoga, I wasn’t really into it, I was super inflexible and I just wanted to sweat. If you are a type A personality and you ride at Soul and do yoga, at the beginning it’s going to be difficult for you not matter how challenging the class is, because you have to slow down and quiet the mind.


I remember you making jokes about having a “husband and a boyfriend” since the very first class I took with you at Earth Yoga on the Upper East Side. How did you become comfortable talking about that in your classes?

Well, my ex-husband Mark and I were together for 11 years. And what was really real for us was that we just didn’t work together, we brought the absolute worst in each other and we were both leading a very high style life, he was a very wealthy guy. We got married when I was 36 but eventually we just weren’t working and I was going downhill really fast with drugs and partying. Everybody was living big, everybody was making a lot of money, everybody was out of their minds. And it was just an “a-ha” moment for me, I just realized that this wasn’t working for me at all. I had some stuff in my family history that I wasn’t able to get pregnant, so when we were getting ready to adopt our daughter, we were still leading the high life partying. Once we brought Maya home from Russia at 10 months old I said, “I can’t do this anymore. I want to be the best mother out there. I need to clean up my act and I’m not going to clean up my act if we’re together.” The reason we work so well is we mutually agreed it needed to end. Luckily, we found each other in a new way and we co-parent together and I will say that I have really healthy outlets now with yoga and my exercise regime that have really helped me show up in that role as an ex-wife and a mother and everything. Yoga has saved my life, and I bring my lessons to the SoulCycle bike and it’s just been a beautiful combination.

And you live very close, right?

We all live in the same apartment building.

That’s just like [the comedian] Judy Gold and her ex and kids!

Yes, I love Judy Gold. See, THAT’S the interesting story that needs to be written. That’s the modern family. And screw the Gwyneth Paltrow and the celebrity “consciously uncoupling” crap. This is real, it’s happening. If you keep your wits about you, you can parent, you can love, and your village can be bigger and you all raise this child together and everybody gets along. halle-becker-soulcycle-4 Did you hit a specific bottom?

I did. I was traveling to get Maya in Russia and I hadn’t stopped partying and all of a sudden hit me as we were at Buy Buy Baby and all of these baby stores… I just said to myself, “And now we’re done.” It was just done and I got the help and recovery that I needed. You’ll find a lot of our Soul teachers and a lot of my yoga teaching friends, we all have backgrounds of addiction, doesn’t matter what kind it is, but addiction rules your life, and you can’t live your life until you take it on. So, it was really right. It very much coincided with getting Maya.

Do you think it’s almost a transfer of addiction? Moving from substances to intense exercise?

Yes. Once an addict, always an addict, it just depends what it is. But I’ll take a SoulCycle class everyday over a bag of cocaine in the bathroom.

Did you have any particular spiritual thought leaders that resonated with you during your recovery? Like, Marianne Williamson, etc?

Oh yes, I’ll tell you exactly who they were. Marianne Williamson was one of my first with A Return to Love. I actually went and heard her in Esalen, which is an amazing institute in Big Sur, California. A woman that not a lot of people know named Dawna Markova wrote a book called I Will Not Die an Unlived Life. She also wrote Random Acts of Kindness. I was given her book on a women’s retreat when I really faced my drug stuff in Colorado, again on a yoga retreat with my friend Shiva Rae, she’s a big yoga teacher. I found that book and actually now give it out to my students. I also really resonate with Maya Angelou, I think she was amazing and I often recite The Phenomenal Woman poem in yoga. I also found enormous inspiration and healing in the rooms of recovery: AA and other closed meetings where people have the courage to show up and heal. If you want to get clean that’s where you start.


Let’s talk about the yoga retreat you lead in Tulum.

Yes! I do them with Loren Bassett, my friend and incredible yoga teacher here in the city. Right now they are once a year, and last year we had 50 people. We call them Sweat and Surrender, and we just offer this beautiful resort called Amansala in Tulum, Mexico, which is just the most amazing place on the planet.I think it’s a spiritual vortex in some sort of way. We really offer a wonderful getaway, with yoga, your favorite teachers, and wonderful food and massage right on the beach… it’s affordable and it’s really grown. We had 16 our first year, 25 – 30 our second year, and last year we sold out. The next one will be in February. Incredible! Tulum is one of my favorite places ever. It’s a highlight and people really shift there. Finally, HomeGirl Yoga in your apartment. Yes, so it’s Tuesdays and Thursdays 9:30am, in my apartment. I have the most wonderful group of women on the Upper East Side that come. There’s coffee, water, yoga mats… It’s a drop in and we’ll start back up right after Labor Day after my summer rejuve. All of the details are on


Upload: November 4, 2013 Find Halle at SoulCycle, Pure Yoga & Earth Yoga in New York City.

Yoga Retreat in Rincón, Puerto Rico!

June 4, 2014

yogaretreat I have been offered an amazing opportunity by Bliss Out Retreats to be a guest speaker at a yoga retreat

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in Rincón Puerto Rico! The retreat takes place in Rincon, Puerto Rico (literally known as “The Town of Beautiful Sunsets”) — a gorgeous setting in the Caribbean perfect for surfing, yoga, rejuvenation and overall nourishment for your body and mind. The dirty details:


The best $5 I ever spent

May 6, 2014
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Anyway, once I started doing HIIT training – both on elliptical and on the treadmill, the stubborn fat I couldn’t lose literally fell off me. The best part? You can do it in 1/2 the time as steady state. Get in there, bang it out, and go home. Quick and

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HIIT routine on the treadmill, elliptical, etc: 2 minutes steady state (5.5mph on treadmill) 30 second sprint (6.5-7mph) repeat for 20 minutes. You will burn WAY more and get out of there in half the time. THAT’S IT. If you don’t have access to a cardio machine, you can do something similar using your own body weight. 20 jump squats rest 1 minute repeat until you die (or like 10 minutes) 20 pushups rest 1 minute repeat until you die 30 second burpees rest 1-2 minutes repeat (you get the gist) Also:

  • 20 split jumps (aka jump lunges)
  • 20 tricep dips
  • 1 min jumping jacks / 1 min rest

jumpSo, this was all fine and good and drastically upped my game, but THEN…. I discovered something that took this HIIT training to the next level. THE JUMP ROPE. Holy shit. A friend gave me a jump rope as a gift and taught me to use it in between weight training sets to keep my heart rate up. The best use of the jump rope is actually not during a normal cardio sesh, but rather in the rest time between free weight (or machine) sets. So, for example, you’d do a chest press and chest fly set but in between sets, bang out 30-45 seconds of jump rope. My body was never the same. Another friend once told me she was embarrassed to jump rope in front of people. Would you rather be mildly embarrassed for a few minutes OR lose a couple lbs without changing anything or adding more gym time? PS:

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This is the jump rope I use. It’s $5 at Target.

Spring Allergies are the worst

April 15, 2014

applecidervinegarRight now, everyone I know is sick. Half my friends and family either have the flu or seasonal allergies and have been generally miserable over the past few weeks. One of my clients even got strep throat, an infection I previously thought was reserved only for 12 year-olds.

If you have seasonal allergies (sinus infections, headaches, sore throats, + flu) the #1 cure-all you must have is Apple Cider Vinegar. This will help reduce your annual winter/spring cold/flu extravaganza by days.

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How to drink it: + dilute with 8 ounces warm or cold water w/honey + mix in vegetables, salad dressings, juices

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+ straight tablespoon (if you’re man enough!) + mix with unfiltered apple cider or apple juice + cinnamon

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+ kills Candida (and yeast infections)

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Upload: November 4, 2013

Interview with SoulCycle Instructor, Stevie Santangelo

January 30, 2014

SoulCycle Stevie Santangelo

You moved to New York City specifically to work for SoulCycle?

Yes, I initially came out here to be trained to teach for SoulCycle. The audition happened in Los Angeles and what they do after you audition is you come to New York City for a 9-week intensive training program. And it was during that period when I fell back in love with New York City—fell completely, head-over-heels in love with SoulCycle, and realized if I wanted to become the teacher that I want to, it’s best to stay close and learn from all the other master instructors here. The New York riders hold a very high standard and this is where the bar was set for excellence. We actually call NYC “the Mothership” because this is where SoulCycle started.

For those wanting to become instructors, do you think there is a difference between East and West Coast Soul?

Some of our team is already split and started to migrate out there to San Francisco and to Palo Alto. So, there will training out there as well. But, I do think the best opportunity is to come here to New York City and do the immersion… just like if you’re learning a language, where do you go? If you want to learn Japanese, go to Japan and live with the Japanese for a month. When we came out here to train our game was changed instantly. We rode with the best Master instructors, we wrote with amazing clients. We got to go to each of the studios and see what their tempo was and we got polished. So, right now everyone’s going to New York. In the future it might change.

How did you first hear about SoulCycle?

Well, I started as just a rider through Janet Fitzgerald. Janet used to own a studio in West Hollywood, California called Body and Soul with her partner, Tevia Celli. And, that’s who (SoulCycle founders) Julie Rice and Elizabeth Cutler resourced to come out here to NY. Janet was an exemplary teacher right at the beginning – exemplary. Every one of her classes was impeccable in her teaching… you are accountable and you had a great time, every time. I remember when Soul had first opened in LA and everyone was like, “Oh, yeah – the SoulCycle cult.” And, they were saying a whole bunch of stuff and I was skeptical at first! I thought, “Okay, really? How much is it per hour? You’re paying that?!”

I freely admit that it’s a cult… and that I’m in the cult.

Oh my god. I drank the yellow Kool-Aid.

Why do you think there is so much more of a cult-like energy toward Soul as opposed to FlyWheel?

I’m actually not sure… I do believe that one of the things I love about Soul is we’re groomed to believe that every discipline is perfect. Find where you belong. Find where you’re happy. Our only enemy is the couch. That’s it! Like, there’s room for 150 different cycling places because there’s so many different individuals that might need something different. So, the enemy is just being sedentary. I think FlyWheel does a great thing. It’s different than our thing, but it’s supposed to be.

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So let’s trace it back. How did begin your fitness lifestyle and career?

Well, I was born in a small place called Mendham, New Jersey, up north. There was one little main street…so many deer, very tiny winding roads, no lights, everyone had the door unlocked. It’s gorgeous. But, if you’re a kid growing up there, there is a chance that you’re going to be heroically bored. But, I learned how to run cross country and track, and then I just would run from town to town. So, ever since high school started, I found a release in being physical and I loved it. It was meditation.

Little did I know know that it was going to be the cornerstone of everything else I would do in my life – that feeling of consistency, discipline, connectedness which is spirituality and that sweat – that meditative sweat thing that happens when you can fall into a rhythm or a pace. And then suddenly, your day falls off of you and onto the ground. Things come to you that may have escaped you earlier. And then there’s a presence that happens at the end of it. And that, for me, is the pay-off. I loved that whether I did cross country or track, it’s still an individual group sport… it’s individual growth. What I love about indoor cycling, specifically SoulCycle is, we’re candle-lit, we’re together, we’re all on our own journey but we’re supportive of each other’s journeys. We raise consciousness about each other.

What brought you to LA?

Cooking. I became a chef early on. I moved from the east coast to LA and realized that LA was the Mecca of eating. And since I was always in fitness, I always personally cleaned up my eating. I was always doing the no flour, no sugar, no starch thing a long time ago before there was even an Atkins. There wasn’t a name or “diet” for it yet, I just knew that it was really good for my body. So I had to tweak recipes, anyway. So, I started working actually as the Executive Chef of all the celebrity rehabs, and Promises Malibu was my first one. I worked for them for 5 years and then I went on work for Passages and Harmony House. They were all amazing and all in Malibu, oddly. So, I was recipe developing and cooking for amazing individuals at very vulnerable times of their lives.

How were you led to spinning as the next step after chefing?

As I was getting a little disenchanted with chefing I was slowly getting acclimated to this “thing” of spinning. I would do it and people would go on and on about it, but I never had the “phenomena.” But, I was really determined, because honestly, that many people smiling and sweating, they looked happy… and wrecked. So, I was willing to stick it out until I had that same experience, and I did, with Andrea Lawent (…and Janet… and Tevia. I finally understood, “this is what it’s about.” Those three women truly set the bar for spinning in Los Angeles, they set the riding on the rhythm. All of the other spin studios were busy riding what your output is, 60%, 70%, your RPM’s. That’s why in class I say, RPM’s and BPM’s, I care about the beats because if you bring the hips on the right beat, and you have just the right amount of resistance, you’re going to be pouring sweat. It’s just going to feel so much more satisfying than “just going the distance.”

So, during that year off, I literally became a spin maniac because I just didn’t know what I wanted to do chefing-wise. And, if you don’t know what you want to do creatively, the thing to do is nothing. Go switch channels, work as a barista, go do something completely different than what you would usually do, and your inspiration will come back. So my best friend and I would run, spin, take a nap, do yoga, maybe another spin. We were crazy during that year off…. And it was the best year off OF MY LIFE. And, I remember that year on my birthday, in my card Andrea wrote “I think you would make an excellent teacher.” She said, “you love doing this. You should teach this.” I had never given it a thought, and I said, “I don’t know what I’m going to do”, and she goes, “well just go.” And the rest is history.


You also picked up amazing clientele one-on-one personal training, right?

Oh yeah, I had amazing clients. Jennifer Love Hewitt, Jonny Lee Miller, Sarah Shahi. She’s awesome – Sarah comes to Williamsburg and we visit and we ride. Hilary Duff, a few Olympic athletes. I had a wonderful client base in LA and that’s what I did for my last 5 years there.

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What does your daily food situation look like?

I’ll have coffee, fruit, pink grapefruit, or berries in the morning. Then, usually 2 whole eggs with some extra egg whites, or just a lot of egg whites. You definitely need a combination of yolk and the white to give you what you need, nutritionally. I also love turkey bacon, but I stay primarily fish and poultry. Dairy is in the infrequent category, but I love Fage 2% or 0% yogurt, I’ll have that with a teaspoon some raw, unfiltered honey and throw in an omega mix or some fresh berries, a little cinnamon or with cayenne pepper. It’s fantastic, almost like ginger.

I’m actually gluten free for the most part. I have an allergy – I operate better when I don’t have white flour, etc. It’s a subtle change, but since I’ve been eating mostly gluten free, I don’t pull water weight and I’m not as puffy. Two of the biggest culprits for impeding progress in people trying to change their body are night eating, your booze and your sugar intake. Not everyone needs to pull it all out all the time, but if you are going to have it, make sure it’s infrequent, but damn good… and for the right reasons! But, to deny yourself everything all the time is to set yourself up for failure. Life isn’t balanced that way.

You can’t live your life without the things that you love.

You cannot. My tombstone is not going to say, “she ate well.”

Have you ever had a problem with your weight?

I did! Between 6th and 8th grade, I picked up maybe 30-40 pounds as a kid. My folks were having problems at home and I realize now that I internalized all of it. Back

then it just came across as a cherry pie… it was wonderful anesthesia. Food is chemicals – food or drugs – it’s all of it. So if I was upset there was always something to soothe and it was always a form of a sweet for me. It’s not the salt, it’s the sweet for me… almost like an early form of Valium. It still acts that same way. I know now that if I have real desire

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for it, I ask myself, “what are you feeling?” Because the only reason why I’m reaching for that stuff is because I really want something to cut off the feeling.

Totally, when our emotions are intense, we reach for food.

Absolutely! Or, if we’re over tired, interestingly enough. It’s possible for us to get sleep but not get rest. I try to touch on it in class sometimes. You can pass out and come to, but if you go to sleep and you wake up and you’re rested, you don’t reach for calorie dense choices.

Did you have any sort of disordered eating or particular behaviors with food?

Absolutely, during that same period (6th-8th grade), and it took me until just after high school to start to manage it. It took until then for me to realize that these were feelings that I used my food to manage. Once I decided to seek out and utilize coping mechanisms that were healthy, I no longer needed to do that. But, you reach for what works… especially when you’re a kid.


What kind of habits were you forming?

It would either be what I call “spree and remorse”. So I would either binge and then, I didn’t purge, but I just wouldn’t eat. And then I’d feel horrible afterwards. But if I didn’t eat I’d feel as if I was in control, which is another lie. It was very extreme; I was doing everything to the nines. Either I couldn’t stop eating, or I wouldn’t eat at all. There was no middle ground in any of it until I got coping tools. Everything from secret eating to hiding it from my family, to weighing and measuring food, ad infinitum. It’s very tricky in the eating department because it’s legal, it’s everywhere, there’s a thousand reasons for it and there’s a thousand people who will justify what you want to do. You have to really be OK with yourself and understand where you want your path to go.

Let’s talk about the dreads.

Well, I’ve had them for 23 years… My hair is naturally dirty blonde spiral curls… so I dye it black. I started the dreadlocks when I was in my early twenties and my hair was always shaved in the back and on the sides. I just always liked that look. Back then it was punk, it was the 80’s, it was all that. I’ve allowed the long parts to really grow, so it

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can be really long if I want; but I can also pull it up and it’s very cool and relaxing, because I have a lot of hair. You’re basically growing yarn. It was never a remark on fashion; it was a remark on the weight of my hair [laughing]. As far as maintenance with dreadlocks…just make sure to wash, rinse and condition them thoroughly. You really have to rinse the hell out of them. That’s all that has to happen… It’s really the perfect style for me and my lifestyle.


What’s the story behind the tattoos?

I got my first one when I was like 15. It was a Griffin on my ankle… nothing exciting. But, I knew early in high school that I would never be in the kind of career that would make it so I wasn’t able to have them. Everything has always been on my terms, always. I started collecting consciously when I was 21, in Los Angles, right by Mark Mahoney, who is one of the really well known tattoo artists. I started at my arms and I knew both my arms would be done and a little bit of my shoulders. Now, it’s just a matter of touching them up and adding more color. They’re all things that matter to me. They’re all various flowers that I have at my house. Like, if you go to my house in Los Angeles, every flower that is on my body is planted in my yard.

As far as the most important symbols… I think what’s on my hands/fingers. One of my training clients, the actor Jonny Lee Miller, was the one who recommended these. I wanted to do my knuckles and we were thinking about 4 letter words. I liked “more” and “less” because each day you choose and you negotiate what you want more and less of. Every day is different, and every day you are different. Nothing is hard and fast, or black or white. You just move closer, you move further away. It’s all a very lovely dance and it’s not hard and that’s very much how I wanted to live. On the hands, are the Chinese characters for “grace” and “glory.” Lastly, both of my hands is a lotus flower. Being an only child it is to remind me to stay connected with another human. It’s very easy to be autonomous; it’s so easy to just do the “me show.” I’m so comfortable by myself but I have to remind myself to look up, it is ‘we’. Stay connected. You are not an island. So, no tattooing devils on a skateboard. No unicorns, no butterflies. [laughing]

Interview with SoulCycle instructor, Tomas Mikuzis

January 12, 2014

SoulCycle instructor Tomas MikuzisDo Soul instructors lift weights and have their own strength routines to compliment the intense cardio they are doing all week?

It really varies. Some do SLT, Physique 57, yoga… the best compliment for our classes is yoga 100%. I do yoga and Pilates. I tend to be more personal training-driven because that was my background before I started teaching. I actually still do personal training – I only have 3 clients now because I’m spread so thin. I go to their homes. Do you ever take other instructors classes? I definitely try, when I can! I really like Bethany because we go back from Crunch when I first started. I’d say if I’m taking a class I usually go to either Janet or Bethany. What makes their classes special for you? Bethany is my comfort. I know her, she knows me and she knows how to push me in a certain way. Janet is more

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of the quintessential experience that makes SoulCycle what it is. She’s very, very on point with everything, her music is incredible, her form, the way that she puts together her playlists, She hands you your ass on a silver platter without you knowing it. Tell me what you were like as a kid growing up… Most people would say that God gave me a lot of energy… my parents like to call it ADD. I was a very active kid, I played sports, I was in gymnastics because I couldn’t stop flipping and my parents were getting scared! And I went on to play volleyball and I went to college at St. Ambrose University on a volleyball scholarship. Did you ever have any struggle with your weight or eating? Oh yeah. It was when I was 20 years old… I used to be 240lbs (I’m about 180-185lbs right now). Walk me through that time in your life. Well, what ended up happening was I left my scholarship and that school after my freshman year because it just wasn’t for me. My coach was really messed up. So, that change from being a student athlete my entire life put me in a little bit of a depression. I just ate my feelings and drank my feelings and then I just looked at myself in the mirror one day and was like, “Get your shit together!” I just started working out with a personal trainer and that’s how I got into training. I started working with a personal trainer and I left the fashion industry to go into personal training. Tell me everything about being a model in Miami. Everybody has a body issue in the modeling industry and you’ll never be skinny enough and you’ll never be tall enough. It’s just body dysmorphia – you are not connected with your body at all. You become a “thing,” not a human. It’s kind of hard to explain, but it’s a very drug and alcohol-driven, bury myself/ party lifestyle. It’s just not an industry that I’m about anymore. How did you get into the fashion industry to begin with? I was actually working at the Crunch in Miami Beach and I was picked out by an agency at the gym and started modeling from there. And what was the road that led you to SoulCycle? Well, I was working at Crunch in Chicago and then moved to Miami where I started teaching

cycling. That’s where I met my boyfriend, now husband, Orlan. We met but I wound up moving to New York City with Crunch so we continued a long distance relationship for about 6 months. It was teaching cycling at Crunch where I was recruited by the CEO of SoulCycle to come teach for them… a little over a year ago. It’s interesting because there were no guidelines to teaching cycling at Crunch. You either had it or you didn’t. SoulCycle gave me more structure, which took my ride to the next level and now I don’t know if I could teach any other way than the SoulCycle method.

SoulCycle instructor Tomas Mikuzis

Tomas with his toy poodle, Eva

What does your food look like pre and post Soul classes?

Well, I’m usually teaching anywhere from 6:00 am until 7:15 at night. In the morning, I don’t like to eat before class but I do like coffee with soy milk. So, I’ll just have my coffee, teach my 2 classes back to back and then immediately grab a green juice or a protein shake with oatmeal in it and banana and peanut butter so that I can have more fuel for the rest of my day, because I do teach on average four classes a day. Then, I’ll teach another class, and then be strictly with juice afterwards. I’ll have a green juice and protein smoothie and coconut water or watermelon water to hydrate. How many calories do you think you burn while teaching? I know I’m burning around 450 calories when I’m taking it easy during the class… and when I’m going at it insane, I burn 850 to 950 calories, depending on how intense it is. So I think about how much food I can take in while still eating very clean post-class. Do you have a sit-down dinner at the end of the day? Yeah, I’ll sit down and I do like veggies with a full-balanced meal, either cooking at home or going out to eat. I assume/hope it’s a pretty big meal at that point? Ha, yes, a pretty big meal, because I have calories that I can intake. I usually can eat like 1500 calories at dinner and be happy with it and still can be hungry at the end of the day.


Tomas with his husband, Orlan Boston

How do you prevent your body from breaking down after teaching 20 classes a week? I do kill myself. It’s just maintenance. I work with a personal trainer myself twice or three times a week. I try to do yoga. I foam roll like I’m married to it. I see a physical therapist twice a week. So, I have a team that I can rely on to keep me intact and massage every other day. It’s insane. On Mondays I teach four classes, Tuesdays and Thursdays I teach three classes sometimes four, Wednesdays I teach four or five, Fridays I teach four or five. What are your

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personal training sessions like?

My personal trainer is more core strength because that is where I’m riding from. I do a lot of Pilates based and strength training as well. I can’t maintain my body solely with cardio because just that doesn’t work… and the weight portion that we do in class isn’t really enough. I need cables, heavy weights, machines, etc. Where do you see yourself, in five years? I want to build my own brand, that’s my main long-term goal. I can imagine myself in Soul Cycle until I’m teaching in a wheelchair. But as far as my business, I want to have my own product that can be brought into a fitness studio or gym. SoulCycle is remarkably gay friendly. So many instructors are out and rocking it. It’s just incredible. I think it’s just this industry in general. We’re very body conscious. I mean, SoulCycle is like a stage. It’s a performance really. What was the switch you flipped in your mind that inspired your fitness career? After I left my scholarship and was no longer a student athlete, I was just really sick and tired of being a bump on a pickle, ya know? I was over it and I wanted to changed my life. I wanted a better life for myself… My family, my genetic structure. everybody is overweight in my family (living in the MidWest, in Chicago) and I didn’t want that for my own life. I also got into it because I like to be in front of people, I want to lead. I felt comfortable changing people’s bodies because I changed my whole body from to 240 to what I have now. Some people get into this industry because one of their parents died at a very young age and they want to become extremely healthy. Melanie Griffith was burned out as a corporate lawyer and was drawn to SoulCycle, people get into it for so many different reasons. Considering most of your family is overweight, as you said, what do they think of your life and career? They think I’m crazy. They are very proud of me, but like, who works out four times a day? [laughing] You know that is crazy! What is the most embarrassing thing that has happened to you during class? I’ve fallen off the bike! I was riding once in Miami and I was so into my class that I literally flew of my bike. Like literally flew off the handlebars! My ego was bruised a bit, but it was pretty funny. So, don’t ever teach a 2-hour 9am

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spin class. lines Check out Tomas on the SoulCycle schedule at and his upcoming site,

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Recipe: Apple Cinnamon Protein Muffins

October 2, 2013

It’s the first in Cake to Kale’s recipe series! My goal in this series is to provide macro-friendly recipes that are perfect as a post-workout meal or snack.


1 diced apple 2 scoops vanilla whey protein powder (I used Trutein’s Cinnabun flavor to bring out the cinnamon!) 1/2 cup fat-free greek yogurt 1/2 cup applesauce 1/2 cup stevia or

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splenda 1.5 cup whole wheat pastry flour 2 egg whites, 1 whole egg 1 tsp baking powder 1 tsp vanilla extract 1 tsp cinnamon 1 pinch salt

Preheat oven to 350°F (180°C). Place ingredients into bowl and stir. Spray non-stick cooking spray on muffin pan. Pour batter evenly into muffin

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holes. Bake for 20 minutes.

Makes 12 servings. Per Serving: Macros: 100 calories. Carbs: 15g, Protein, 8g, Fat 1g

How To Eat Your Way Out Of PMS

August 22, 2013

Some girls are naturally blessed enough to not have their periods ruin their lives on a monthly basis. Meaning, these fortunate women have no need for a vibrating hot water bottle while curled up in the fetal position for the monthly 5-7. I am not one of these women. The headaches, cramping, cravings, bloating, feelings and “period brain” are all common experiences in our menstrual culture today and seemingly come OUT OF NOWHERE every month. Well, I have come to enlighten you with the news that this is all preventable! In fact, the single most significant factor contributing to your PMS is the food you put in your mouth. Our diet has a direct correlation to our hormone imbalances and it turns out that all of these symptoms are NOT natural — we aren’t supposed to feel this way! All we need to do is gravitate toward the right foods and vitamins and these symptoms will drastically decrease, if not disappear altogether and balance your hormones naturally. I KNOW.

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Here we have it: foods to swear by, especially the week before and during your period.

+ Magnesium relieves physical symptoms of PMS like water retention, weight gain and bloating (what to eat: leafy greens, nuts, pumpkin seeds, beans/lentils, fish, brown rice) + Vitamin B6 for cramp relief (what to eat: fish, bananas and walnuts) + Vitamin E to relieve inflammation (what to eat: kale, leafy greens, nuts and seeds) + Increase fiber to help absorb the excess estrogen from going into the blood and causing inflammation (what to eat: fruit, veggies, legumes, seeds and grains). + Start adding flaxmeal into your oatmeal, smoothies, cereal and homemade wholegrain pancakes. My favorite brand is Bob’s Red Mill Whole Ground Flaxseed Meal. + Warm tea with raw honey relaxes the muscles and is a natural pain reliever. + Calcium helps prevent PMS (what to eat: broccoli, kale, figs, oranges) + Pineapples contain proteolytic enzymes which aid in muscle relaxation + Beets to reduce pain. Fun fact: Beets are fantastic to prevent against heart disease, so get them in your diet! They

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will help reduce your pain and protect your <3. + Dark chocolate (look for cacao content of 85% or higher) contains less sugar and no milk. Even better is RAW unsweetened dark chocolate for a ton of antioxidants and essential vitamins.

Also! Be sure to try this Magical Cramp Relieving Juice:

  • 2 medium beets (not the greens)
  • 1 small lemon with peel
  • 3 – 4 leaves of kale
  • 1/2 green apple
  • 2 stalks celery
  • 1 inch cube of ginger
  • Water + ice

Foods to avoid during PMS because they will actually make your symptoms worse:

+ Sugar + Foods high in sodium + Milk or white chocolate + Flour-based food + French fries + Caffeine + Breads and pastas + Rich foods like aged cheese + Alcohol + Anything with preservatives

And finally, skipping meals triggers symptoms such as headaches and fatigue due to a drop in blood sugar level. So

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be sure to eat three square meals (all with protein) + snacks. A full tummy will also help curb sudden emotional food cravings (a topic we will cover in an upcoming blog post). If you’ve made it this far on

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the period train, do not miss My Period Takes Me Shopping.

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