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April 2018: Meet our newest co-collaborator & bff, the Founder of 337 Supply: Clark Miller

It's no surprise to us that Clark Miller spends most of his time in front of his laptop editing and contributing to SWLA'a culture of photography but we were surprised to find out just how much this Lake Charles famous photog loves our fresh pressed juice and a great sweat sesh!

Roll Indoor Cycling & Juicery founder Jackie Tabor shares Clark's vision and pride in the 337 and we're thrilled to host the next Pop-Up Shop for Clark's locally created brand: 337 Supply, on April 28. A sexy month like April calls for a very special collaboration and we've always managed to drum up the most exciting events with local businesses and organizations we truly love & admire - from McNeese Athletics to Mimosa Boutique to Blush co.

From his unforgettable images & healthful style around town to his undeniable roots in the 337, we don't know anyone who doesn't love this locally grown, creative genius. We had a blast on location around town w. Clark and our very own Malise Gardiner Gary's most recent photo shoot featuring the one & only Roll Team + a few other local rockstars and we can't wait to launch the exclusive Roll//337 line of urban workout gear to Lake Chuck!

Check out some of the questions you've always wanted to ask Clark but have been waiting for us to do it first.....

Favorite breakfast: Chicken & Waffles

What language would you like to be fluent in? French

Yogurt or Ice Cream? Bluebell Homemade Vanilla

Song you're currently obsessed with: "Winse" by Healy

Favorite Roll Pressed Juice: UNICORN BLOOD

Do you think one day we'll be reading your autobiography? Idk. Either way I want to make a positive impact on the world while I'm here.

Favorite Movie: Forrest Gump or Pursuit of Happiness...real toss up

What's on your night stand? Haha I don't have one.

Dream Day: Surfing

Favorite city: Lake Charles of Course but Austin, TX is my #2

#337supply #malisegardinerphotography #pressedjuice #sweatsesh #rollteam #ROLLgear #popupshop #photography

Copy of April 2018: Meet our newest co-collaborator & bff, the Founder of 337 Supply: Clark Miller

Check out some of the questions you've always wanted to ask Clark but have been waiting for us to do it first.....

Favorite breakfast: Chicken & Waffles

What language would you like to be fluent in? French

Yogurt or Ice Cream? Bluebell Homemade Vanilla

Song you're currently obsessed with: "Winse" by Healy

Favorite Roll Pressed Juice: UNICORN BLOOD

Do you think one day we'll be reading your autobiography? Idk. Either way I want to make a positive impact on the world while I'm here.

Favorite Movie: Forrest Gump or Pursuit of Happiness...real toss up

What's on your night stand? Haha I don't have one.

Dream Day: Surfing

Favorite city: Lake Charles of Course but Austin, TX is my #2

#337supply #malisegardinerphotography #pressedjuice #sweatsesh #rollteam #ROLLgear #popupshop #photography

Meet the Masters!

There's a variety of things that set the Roll Team apart and make our studio & juicery a world class fitness environment. For one thing, none of our rockstar instructors teach "for the money". They all lead the pack because they love what we do and take a ton of pride in being part of LC's Fitness Addiction. We thrive on helping others achieve their best life and overcome less-than-optimal circumstances. When things get tough, The Roll Team literally gets going and has a lot of fun making Lake Charles a better place...together. Master instructors have been leading the Roll Pack for 2+ years and literally blasting beats, endorphins, and making every sweat sesh {and day} count!

We caught with all 5 of them to find out a little more about what makes them so great...

Jansen Daniels

SONG ON REPEAT: TALK IS CHEAP//CHET FAKER

BEST ROLL JUICE: COOL BREEZE

MANTRA YOU LIVE BY: stay positive

WHAT'S NEVER IN YOUR GROCERY CART: SEAFOOD

FAVORITE PART OF BEING A ROLL INSTRUCTOR: MEETING NEW PEOPLE AND BEING SURROUNDED BY SO MUCH DEDICATION & DRIVE (being ms. Jackie's favorite is pretty awesome too👅)

INSOMNIA REMEDY: NONE BECAUSE I CAN SLEEP LIKE A HIBERNATING BEAR AT ANY GIVEN MOMENT

celeb who embodies your inner rockstar: drake white

FAVE LC NIGHT SPOT: OUTSIDE BY A FIRE WITH FRIENDS & A GUITAR

WHERE CAN YOU BE FOUND WHEN YOU AREN'T ON THE ROLL STAGE: I RECENTly GRADUATEd from MCNEESE so I'M TYPICALLY WORKING WITH THE OTHER ADULTS AT PAT WILLIAMS CONSTRUCTION

Brianna Peterson

song on repeat: Stay//Alesia Cara (Jonas Blue Remix)

Best roll juice: Green Machine for lunch or Unicorn Blood for pre-workout

Mantra you live by: Life is Funny

What's never in your grocery cart: Twinkies

Favorite part about leading the Roll Pack: I love helping others crush goals + rocking out on the bike

Insomnia Remedy: essential oils, a hot bath, and if those don't work... an old movie

celeb who embodies your inner rockstar: Rhianna

Favorite LC Night Spot: Bodega Wine Dive

WHERE CAN YOU BE FOUND WHEN YOU AREN'T ON THE ROLL STAGE: KEEPING UP WITH MY HUSBAND JACE AND DAUGHTER MARLEY (BALL IS LITERALLY LIFE, WE ARE ONLY IN LCLA DURING THE MLB OFF-SEASON)

Lauren Devillier

song on repeat: Teenage Dream//Katy Perry

Best roll Juice: Green machine

Mantra you live by: Delight yourself in the Lord and He will give you the desires of your heart. Psalm 37:4

whats never in your grocery cart: Tomatos

Fave part of leading the Roll Pack? 1. Making a difference in other peoples lives 2. The music

Insomnia Remedy: Netflix

celeb who embodies your inner rockstar: Julianna Hough

favorite LC night spot: Anywhere with friends

WHERE CAN YOU BE FOUND WHEN YOU AREN'T ON THE ROLL STAGE: I'M A CPA AT MY FAMILY'S BUSINESS, HR1 SO I WORK A LOT

Kendrea Terrell

song on repeat: Perfect// ed sheeran

best roll juice: Beet You Up!

mantra you live by: One man can change the world

what's never in your grocery cart: Ginger Root

Fave Part about leading the Roll Pack: people inspire me. Everyone has a burden, a struggle to overcome and my heart smiles when we beat stress on the bike...as a pack!

Insomina Remedy: Spinning, Morning-Noon-Night. i promise you will sleep at night

celeb who embodies your inner rockstar: J-LO

favorite LC Night Spot: Any dock on the water

WHERE CAN YOU BE FOUND WHEN YOU AREN'T ON THE ROLL STAGE: KEEPING TRACK OF OUR BUSINESS AT LAKE CHARLES TACKLE

Tina Rue

song on repeat: Come Alive//The Greatest Showman Soundtrack

Best Roll Juice: Cool Breeze

Mantra you live by: Anthing is possible with God

What's never in your grocery cart: Alcohol

Fave part about leading the Roll Pack: touching people's lives in such a positive environment

Insomnia Remedy: Diffusing essential oils (lavender)

Celeb who embodies your inner rockstar: Lady GaGa

Favorite LC Night Spot: Blue Martini (VIP Card Carrier)

WHERE CAN YOU BE FOUND WHEN YOU AREN'T ON THE ROLL STAGE: the LODGE AT CALCASIEU CHARTER SERVICE W. MY HUSBAND ERIk

#sweatsesh #spinning #indoorcycling #workout #lakecharles

17 Questions with Cassidy Evans

One thing we take seriously at Roll is our team and the instructors are LCLA rockstars for a reason. They take the stage all day every day no matter what the weather and in spite of how busy they are. They curate playlists week after week to bring our members the latest, greatest beats & the most amazing "throwbacks" out there. They motivate each & every rider that comes through our doors no matter what kind of day they've had. Daily challenges that typically stop most people from making their sweat seshes are fuel for the Roll Team. They're legit Overcomers who inspire the whole community.

Our New Year's motivation is a breath of fresh air in every way. Bubbly, big-hearted, and literally living her best life, Cassidy Evans is all the inspo we need to kick off 2018 without missing the holiday festivities we're leaving behind. We caught up with the Lake Charles native to ask 17 questions everyone wants to know about out how she makes every day count and stays so gorgeous in the process.

SO CASSIDY...

1. What's always in your grocery cart? Lara Bars

2. What time is your alarm set for (seriously)? Serioulsy, it's not.

3. Fave Roll Juice? Unicorn Blood

4. Climb or Sprint? Climb

5. Mantra you live by? She believed she could so she did.

6. Best part of being a Roll Instructor? Motivating others motivates me + I love being part of something so positive & cool in Lake Charles.

7. Favorite Brunch spot? Luna! For real y'all, my dad & the crew outdo themselves every week.

8. Room you spend the most of your time in? The living room {watching This is Us}

9. Lately you're always wearing? Leggings,{Roll} sweatshirt, adidas

10. What (or who) brought you to Roll? Brooke Watkins aka my #1 Roll Model

11. The one item you never leave home without? Lip gloss

12. In 2018 will you: A. Cook a new recipe every week B. Learn more party games? Definitely A...

13. What's the one word people would use to describe you? Fun 🎉

14. You can't live without? My dogs, Winston & Nola

15. Song on repeat? Lemon//Rhianna{obsessed} follow me on Apple Music: @cassevans

16. Coffee or green juice? Um Coffee. For sure.

16. Roll has changed your life. How? I've leveled up my fitness game in a huge way and made so many new friends. The loud music & low lights were just what I needed to get excited about working out which was definitely not me before I was exposed to spin. I'm pretty sure Roll was the best thing that happened to me in 2017 and I hope there are tons of people who have my same story in 2018.

#indoorcycling #sweatsesh #workout

17 Questions with Cassidy Evans

So Cassidy...

1. What's always in your grocery cart? Lara Bars

2. What time is your alarm set for (seriously)? Serioulsy, it's not.

3. Fave Roll Juice? Unicorn Blood

4. Climb or Sprint? Climb

5. Mantra you live by? She believed she could so she did.

6. Best part of being a Roll Instructor? Motivating others motivates me + I love being part of something so positive & cool in Lake Charles.

7. Favorite Brunch spot? Luna! For real y'all, my dad & the crew outdo themselves every week.

8. Room you spend the most of your time in? The living room {watching This is Us}

9. Lately you're always wearing? Leggings,{Roll} sweatshirt, adidas

10. What (or who) brought you to Roll? Brooke Watkins aka my #1 Roll Model

11. The one item you never leave home without? Lip gloss

12. In 2018 will you: A. Cook a new recipe every week B. Learn more party games? Definitely A...

13. What's the one word people would use to describe you? Fun 🎉

14. You can't live without? My dogs, Winston & Nola

15. Song on repeat? Lemon//Rhianna{obsessed} follow me on Apple Music: @cassevans

16. Coffee or green juice? Um Coffee. For sure.

#indoorcycling #instructor #sweatsesh #workout #resolution #inspiration

Girls Night Out Sunset Rides

Calling all ladies! The Roll Team is super excited to announce 2 Sunset Rides with rockstar instructors Brianna Pugh and Jansen Daniels! Our friends from Green House Salad Co. will be here along with B E A U T Y C O U N T E R ft. J. See Makeup! You know how fast Sunset Rides book up and this night will be completely LIT so snag a bike while you can (don't worry guys, you can come too... if you don't mind talking about the most amazing salads & makeup ever!)

#spinning #indoorcycling #sunsetrides #LCLA #community #workout #makeupartist

Everything you want to know about AB & SB

P I N K A L E R T: Everyone knows we love to collaborate with other rockstar businesses in the Lake Area. Lately the Roll Team has been hanging out at Blush Co. with the glam squad getting spray tans, blow outs, eye lash extensions, and basically being spoiled by the best in the most glamorous + luxurious ways. Lucky us have had the pleasure of getting to know Founders Annabeth Guillory and (believe it or not) Sarabeth Price. These 2 are more than adorable besties. They are smart, creative, trend setters that we caught up with because #everygirlneedsalittleblush

So, ladies....

What made yall want to bring a blowout bar to LCLA? AB: We just flat out loved the experience and when we were on our way home from a girls trip, Sarabeth & I decided to make it happen. SB: Me and Annabeth looked for any opportunity to visit blowdry bars in the cities we visited so we figured it was a great idea for Lake Charles. It took 3 years, but we made it a reality and are loving making life easier & more glamorous for the ladies (and sometimes gentlemen) of Southwest Louisiana!

What's your "uniform" for Fall? AB: Leggings or skinnies w. oversized sweaters & a scarf SB: Black leggings, big sweaters, & Uggs are a pregnant girl's best friend sooo, that's me this year. I am expecting baby #2 in March of course we can't wait!

Current Mantra? AB: Good vibes only! SB: Grow through what you go through.

What time is your alarm set for? AB: 5:30AM SB: 6AM (although my 1 yr old's internal alarm goes off real loud at 12am, 2am, and 3:30am so I'm up pretty much all night :)

Book you make time to read? AB: The Bible SB: The Bible

Your favorite scent? AB: bvlgari omnia crystalline SB: leaves burning

What's your dream breakfast? AB: Brennen's in Nola SB: Brennen's in Nola

Daily Breakfast: AB: Chocolate protein shake SB: Protein shake

Best Fitness Tip Ever? AB: Anything (movement) is better than nothing SB: Roll Pressed Juices

What's always in your gym bag? AB: Earbuds SB: Earbuds

Coffee or Green Juice: AB: Both! SB: Coffee

Song on repeat? AB: XM SB: Brother, Needtobreathe ft. Gavin DeGraw

What's the makeup product you swear by? AB: Jane Iredale Powder SB: Jane Iredale Pure Pressed Powder

We asked Annabeth & Sarabeth these questions separately and they returned their written versions more than a week apart. It's obvious by their answers that great minds think alike and it's no surprise these 2 created Blush Co. to glam up SWLA babes on the regular. Be sure to check out their website: www.everygirlneedsalittleblush.com to book one or two or three of the luxurious beauty services Blush Co. offers! You're going to love it as much as we do!

#collaborations #friends #community #everygirlneedsalittleblush #fitnesscommunity

Cardio Party w. Collins Orthopaedics and Sports Medicine

The weather's cool and the beats are hot! We're taking the bikes over to Collins Orthopaedics and Sports Medicine for another sunset ride to remember. Dr Collins and his rockstar staff will be clipping in & rocking out with the Roll Team so snag your bike and get ready to Roll on Wolff Circle at 5:30 and 6:30pm. (Community Ride Series: FREE)

#sweatsesh #spinning #indoorcycling #workout #orthpaedics #community

7 Mistakes You May be Making in Your Spin Class

Everyone knows The Roll Team is all about getting the biggest bang for your fitness buck so we put together a little list of things you may be doing that reduce the effectiveness of your ride. If you find yourself doing any of these or ALL of them (we hope not) be sure to clean up your form to make the most of your Roll sweat seshes!

The Death Grip: At times it may seem like it but we promise your bike isn't going to take off and shoot across the room. Relax those hands and let go of the death grip. It's a waste of energy and leads to a bigger problem of supporting your weight on your hands & wrists. If your hands are sore post-ride, that's your sign to lighten up! For better results, be intentional about balancing your weight over your abs, glutes, & quads!

Slacking on Resistance: We know we know...."add another turn" or "let's take this to the top" can make you feel like your legs might just spin off but it's actually dangerous to ride with little to no resistance. Bouncing on the bike with 0 resistance can lead to hip & knee problems and the instructors can spot this big cheat a mile away. Any time you feel tired, by all means take a break but always make sure to "add a few turns" on the resistance when you stand or climb to ensure the safest rides and a beast mode sweat sesh.

Pushing without Pulling: Spin shoes guarantee as much pulling as pushing on each pedal stroke as well as making your ride super smooth and more effective. Toe cages have a bit of a gap between your shoe and the top of the cage creating less efficiency in the strokes. If you focus on eliminating the pause on the bottom of your pedal stroke and really drive your knee up & out to complete the rotation, you'll find greater power and a better burn for your ham strings. Our bikes have an SPD clip and can be found at the Bicycle Superstore or Capitol Cyclery, both on Prien Lake Road.

Attacking a Climb from the Get-Go: Just as with a sprint, it's super important to pace yourself on a hill. When you're about to take on a hill on a regular bike your body shifts forward and backward a bit. You should approach a climbin indoor-cycling the same way. Begin with your hands on the lower outside of the handlebars (position 2) with a bend at the hips. When it really starts to feel thick + sticky, move your hands to the straight part of the handle bar right in front of you (position 1). This raises your torso and increases you hip angle giving you a noticeable energy boost....now's the time to dig deep.

Copping out on Your Core: Just because your abs don't touch the pedals doesn't mean they aren't involved in every stroke. Your core plays a major role in indoor cycling which means that intentionally engaging it will make your ride even more effective. To do so, lengthen your spine, roll your shoulders back, and picture your ribs lifting off your hips. Form = everything.

Overdoing the Hand Weights: Because the weight series' usually involves lots of reps, we typically recommend 1-3 lb weights. Of course muscle fatigue is the goal but within reason. You will get a bigger benefit by doing the exercises correctly with lighter weights than doing them incorrectly with heavier ones.

Skipping Your Stretch: There aren't a lot of facts to prove stretching will prevent injury however, you earned 2-5 minutes of elongating all those muscles we've just been contracting so intensely. Even 2 minutes of stretching is immensely better than none at all. We top off every sweat sesh with a few stretches because sealing your ride with a moment of peace is priceless.

#spinning #indoorcycing #sweatsesh #exercise #boutiquefitness

Well-thy Living with Dr. Geoffrey Collins

We're getting to know Orthopaedic surgeon & all around rockstar Dr. Geoffrey Collins along with his daily wellness habits. After all, everyone knows the life of an MD (surgeons in particular) is uber demanding.

Brains & good looks only go so far; hydration, sleep, and pressed juices are the real secrets of success for this body mending, down-to-earth Doctor!

Geoff Collins knows a thing or two about professional-level mind-body upkeep so we caught up with him to get the deets on how one of Lake Charles' biggest bone heroes stays on top of his game...

Favorite way to wind down: Relaxing in my hanging chair by the pool

The best Roll Pressed Juice: Green Machine!

Ingredient that makes everything taste better: Garlic

One topic everyone should google: "The War on Insulin"

Go-to Proteins: Steak...cooked on my grill

Best label reading tip: If you see high fructose corn syrup, put it down.

Healthy dish I rely on: Avocados on the half shell

Always in my frig: Heavy cream (my coffee must-have)

On my bookshelf: Whatever my wife is reading! Does "Marlin Magazine" Count???

For last minute entertaining: An assortment of amazing cheeses, high-quality steaks, and great wines are always ready to go at our house.

Favorite indulgence: Dark Chocolate

Current mantra: "Treat every patient how you would want to be treated. Everyone we see is somebody: somebody's Dad, Mom, Daughter, Brother, Friend....Compassion never goes out of style."

Reason(s) you recommend Roll Indoor Cycling: It's a good full body workout, excellent cardio, low impact, far better than "walking in the neighborhood" and it's fun!

We're super excited about our upcoming collaborations with Collins Orthopaedic & Sports Medicine this Fall including an onsite, outdoor ride at their office. You'll definitely want to be the 1st to book those bikes so be sure to follow them (and Roll Indoor Cycling & Juicery, of course) on Facebook & Instagram for all scoop and fun things up ahead.

#community #coldpressed #juicery #healthylife #orthopaedic #doctor #rollmodel

All About Jansen

Where did you grow up? Rosepine, LA & proud of it!

What food can you not live without? Anyone who knows me knows I love hamburgers. Top 3 picks: 1. The Calla Burger 2. Rikenjaks "Baja Burger" 3. Cottons "Jam Good Burger" (In that order)

What's your spirit animal? Grizzly Bear

What makes Roll such a better workout than any other cardio workout? The atmosphere....literally nothing compares. Rolling is by far the most fun work out in SWLA.

What's your biggest pet peeve? Hearing someone gulp when they drink

What's your theme song? Post Malone: Congratulations

What do you remember about your first Roll experience? Walking in to the studio thinking "Wow, I didn't know spin class could be this crunk." From the music, to the lights, & Spivi performance metrics with virtual terrains I was super impressed....obviously.

What's your favorite color? Turquoise

Song on Repeat? What Must I Do? by Tyler Kinchen and at the Right Pieces

What ap do you use the most? Ultimate Guitar Tabs. When I'm not at Roll or working, I'm playing my guitar

What's your all-time favorite movie? Two: 1. Gladiator 2. The Revenant

What's on your bedside table? The book "The Automatic Millionaire", a few watches, a pocket knife, and a Roll Candle

What's the best part of leading a Roll Pack? I love delivering a challenging work out & incredible play list. It pushes me to be my best. At the end of the day everyone leaves with songs stuck in their heads and lots of sweat. I've also made a lot of friends...the Roll Community is cool.

What's your favorite Roll juice? Cool Breeze

What's the mantra you live by? "Be Champs"...been using it since my high school baseball huddle and it never fails

Climb or Sprint? Climb. Climbing is when we break barriers and push past limits.

What instantly puts you in a good mood? Food

What's the best gift you've ever received? Eternal life through Jesus Christ. He died for our sins and there's no greater gift to me

What's on your screensaver? My girlfriend on a cliff at the Grand Canyon with the sun setting...best ever in every way

What's your dream vacation? A mountain view, beach access, and a very cold foreign beer

#indoorcycling #juice #workout #fitness #community

Snack Attack: Gut Healthy Gummies

Don't let these adorable gummies from integrative nutritionist Jennie Miremadi fool you. They may look like candy but they are refined sugar free and packed with healing, whole food nutrition.

These coconut nectarine summer gummies are going to be your favorite snack! They're made with whole, natural ingredients including nectarines which are rich in beta carotene and a good source of fiber.

They've also got healthy fat from coconut milk, and they're loaded with protein-rich and gut-health boosting, grass fed beef gelatin. These yummy gummies are simple to prep and make a fun and delicious treat.

INGREDIENTS:

5 TBS + 1 TSP Vital Proteins, grass fed, pasture-raised beef gelatin

1 3/4 Cup Organic Nectarines chopped

1 cup full fat organic coconut milk

1/2 cup purified water

Pinch of Himalayan Sea Salt

Stevia to taste (optional)

DIRECTIONS:

In a small saucepan mix gelatin and cup of cold water with fork until thick paste forms. Set aside. Add coconut milk, nectarines, and salt to Vitamix (or other high powered blender) Pour nectarine-coconut mixture into an empty sauce pan and heat on low until hot. Blend on high speed until ingredients are combined in smooth liquid. Add stevia to taste, if desired. Turn off heat and pour nectarine-coconut mixture into silicone gummy molds. Refrigerate for approximately 1.5 - 2 hours, or until set. Once set, remove from molds. Enjoy!

#nutrition #wholefood #juice #wellness

"I joined ROLL and it was the best decision I made for myself in a long time.": Sara Hannie's Roll Story

A little over 2 years ago, I joined ROLL and it was the best decision I made for myself in a long time.

Lake Charles Powerlifting, a competitive powerlifting team, is my jam. In 2014, I sustained an injury rupturing one, possibly two discs in my back. My chiropractor, coach, and dear husband, Frederick Hannie, (Hannie Chiropractic & Strength) wrote me a rehabilitation workout, and though it was healing my injury and I was regaining strength, I still felt defeated and lonely, unable to do what I loved with my teammates. I was also unhappy with other things in my life so I became depressed. To top it off, I gained 40 pounds in one year...I was pushing 180 pounds and couldn't find any motivation.

In April of 2015, I tried ROLL because they were doing a promotion for teachers. I will never forget how that class and community made me feel. I had always loved spin, but ROLL took it to an entirely different level. The dark room kept me from being self conscious and thinking others were judging me, making it possible for me to submerge myself in the music. The upbeat and energizing songs along with the instructor's motivation made me sink in to the ride. She even mentioned God a time or two which was entirely inspirational and important for me.

Finally I had found the change I desperately needed....a fitness community and workout that was fun and simple, yet tough and yielded results. I began spinning multiple times a week, drinking ROLL's delicious cold-pressed juices, and dropped the 40 pounds I had gained plus some! By March of 2016, I stepped back on the powerlifting platform, injury free, weighing in at 136 pounds! I had more confidence than I could remember and so much of that is because of ROLL.

I still spin 3 times a week, and it helps me keep my weight under control so I remain in my weight class for competitions. The juices are a life-saver with the schedule I keep (teacher gone small business owner x2), and the convenience of fresh pressed juice helps me make better food choices rather than grabbing fast food. From the instructors, to the music, and gorgeous, clean facility, they have created an environment that can not be matched.

I truly encourage anyone who is struggling with self-worth or facing a hard time in life to give ROLL a try. It's helpful to surround yourself with people who really care and show up every day to help others be their best self. ROLL is so much more than indoor cycling & cold pressed juice, it's an uplifting place to be.

#workout #indoorcycling #juice #wholefood #coldpressed #sweatsesh

How Roll Helped Bring Miranda Collins Back to Herself

Miranda Collins found Roll in the midst of one of the toughest times of her life. Read on to see how Roll brought her back to herself....her best-self, so far.

At 205 lbs and 1 month after finally breaking free of an abusive, toxic relationship, I found Roll through a friend on facebook. She posted an Acai Power Bowl so I went to the studio to try one and when I walked in, the first thing I saw was Ms. Jackie's smiling face. Her positive energy filled the room and she gave me a tour while my Acai Bowl was being made. I mentioned to her that I could never do something as intense as indoor cycling and she told me "You don't have to be nervous, you can do absolutely anything you put your mind to and you should definitely try this." As we were talking the song "Sitting on the Dock of the Bay" by Otis Redding came on. It was my late father's favorite song.....so I took it as a sign.

As soon as I left that day I signed up for a year so that I could not back down.

Kendrea was the instructor for my first 3 classes. I struggled to make it through them and even questioned my strength and why I was trying to better myself. The music she used and the beautiful words she preached made me feel like I was the only one in the room. It was like she was speaking specifically to me. I was thankful it was dark in there because I cried non-stop through those first few rides. One day she said "The only one you have to be good enough for is yourself" and it stuck with me. Slowly I began improving and realizing my strength and started to believe in myself.

It took 5 classes before I could even stand up on the bike. Within 2 months of pushing just hard enough and focusing on being better than I was the class before, I could finally stand and do everything the instructor said. This time I was crying happy tears. I was so proud and felt like I had found myself again. In just 5 weeks I had lost 18 lbs. I have to say the juices (Cool Breeze, Watermelon, & Unicorn Blood) along with the Eucalyptus Towels have been my lifeline on many days.

With 154 rides under my belt and 59 pounds gone (in 10 months), I look and feel better than ever. I'm forever grateful to the Roll community for bringing me back to me.

#indoorcycling #inspiration #juice #sweatsesh #weightloss #coldpressed #acaibowl

The MVP of Post Sweat Sesh Smoothies

POST SWEAT SESH: You're confident, feeling great, and trying to avoid that hangry state that threatens your endorphin high. Here's a post workout smoothie by fitness blogger Jeannette Ogden of Shut the Kale Up to trick out your smoothie with just a couple veggie swaps that make the difference between a smoothie that negates your whole work out and one that compliments it in every way...from building your muscles to tantalizing your taste buds! Here's the recipe. Let us know what you think:

Ingredients: (Just put in your blender & mix)

1 Frozen Banana

1/2 Cup Steamed then frozen Cauliflower

1 Cup Unsweetened Almond Milk (Order from Roll in advance)

1 TBS Golden Flax Meal

1/2 Cup Blueberries

1/4 Cup Strawberries

1/2 Avocado

2 scoops Vital Proteins vanilla collagen whey

Pinch of Pink Himalayan Sea Salt

Additional ice is optional

Toppings including a TBS of Almond Butter on top are optional, and so yummo.

#nutrition #wholefood #sweatsesh #smoothie

Spin Bike to Street Style Tips w. Maurina

Believe it or not, the youngest member of the Roll Team has been to indoor cycling studios and spinning conventions from NYC to Miami to Houston. Maurina (the oldest of Roll's founder & owner's 2 kids) has spent tons of time with some of the most famous spinning instructors at the hottest fitness boutiques out there and she's a little more than up-to-speed on the freshest trends in athleisure.

As a veteran spinner and super busy student, Maurina has to optimize every minute and this girl definitely makes the transition between killer sweat sesh to street-style-chic without a hitch.

We caught up with Maurina to see what her day looks like and snag a few tips on how to stylishly hit the street before hitting the shower. Just in case you need to chauffer your pup around town, run by City Market & Deli and your favorite skin specialists, or grab a special dessert from The Bekery before you get a chance to reset from your sweat!

We even got the skinny on who manages Maurina's long locks and where she goes to keep her hair so fab.

So Maurina,

What's the makeup item you never leave the gym without?

There's two really. 1. Tinted moisturizer (sunscreen) 2. Lipstick

Hair Hack?

Rose Hair Perfume Mist by Herbivore (Urban Outfitters)

Sweat sesh top + bottom?

Tank top & leggings for the win

Why should we run by the Bekery?

You haven't lived until you've eaten their PB Cookies. The atmosphere is so trendy & fun. When I go I like to stay awhile and if it's cool outside, have coffee by the fire.

(There's a variety of pastries & lunch options available)

What's always in your gym bag?

a hat

What's your favorite post sweat sesh refreshment?

A Roll Acai Bowl is my fave refreshment anytime.....Day or Night.

What do we need to know about City Market & Deli?

CM & Deli is the perfect lunch spot, especially if you need to grab a few things before you leave. It's located on Michael Debakey Dr and is the most adorably recycled build-out in LC!

Any recommendations on a hair stylist?

Everyone knows LC has no shortage of great hair stylists but Amy Lou at Salon Evans is edgy & cool and she's my fave.

#athleisure #Spinning #indoorcycling #timemanagement #freshsqueezed #juice #juicebar #acaibowls

7 Ways to Recover Like a Pro

Anyone can train tough, but do you have what it takes to recover hard? Here's 7 ways to turn your down time in to post sweat sesh therapy for your body, mind, + spirit.

1. Run Cold & Hot

Leave the ice baths to the muscle masochists! Try standing under a cold shower (around 12 degrees celcius) for 1 minute then turn up the heat (to around 40 degrees Celcius) for about 3 minutes. Repeat 4x. According to the Journal of Physical Therapy in Sport, the contrasting temps will flush out lactic acid that's to blame for next day soreness.

2. Switch Things Up!

Roll's fresh pressed Watermelon Juice is perfect for a post sweat libation. The American Chemical Society attributes the amino acid L-citriulline in Watermelon juice to relieving post exercise soreness. However, if you need to switch things up, grab an ice cold glass of chocolate milk! According to the International Journal of Sports Nutrition & Metabolism the childhood favorite contains the optimal amount of carbs to protein for refueling tired muscles. In the report, cyclists who recuperated with 1 pint of the energizing elixir were able to go 50% farther the next day than those who refueled with a regular "sports drink."

3. Mind Over Matter

Clearing your mind of subconscious "junk" is just as important as clearing your muscles of lactic acid. Every morning take 10 minutes to write your own stream of consciousness and download all the negativity from your mind. You'll be able to focus much better on your intentions during your next sweat sesh rather than your to-do list.

4. Refuel With Anthocyanins + Potassium

Eating anti-oxidant rich foods like blueberries and acai berries help stop the onset of post workout muscle soreness. Acai Berries in particular are loaded with anthocyanins which help to increase the rate that oxygen travels to your ripped muscles. Bananas are another great option because the high amount of potassium helps with muscle cramping. Best advice: order our Acai Power Bowl at the front desk before your ride, it's packed with acai berries, blueberries, strawberries, & bananas. As always, we'll have it waiting on your way out! Even if you aren't riding, call or come by and we'll have your Acai Power Bowl/recovery fuel whipped up in minutes....and then there's WAITR.

5. Do it All Again

If you find yourself at the top of the stairs not knowing how you are going to get down, you need to train again...just at a lower intensity. Studies at Glascow University show active recovery sweat sessions promote blood flow and reduce soreness faster. Alternating between heavy & light training ensures you'll never need a rest day again.

6. Keep it Tight

Your post training gear can help prepare you for your next session. A study in the Journal of Strength and Conditioning says that wearing compression gear for at least an hour after a workout not only keeps muscle soreness at bay, it improves performance the next day.

7. Learn to Be

Finding the balance between doing and being makes recovery much easier and assists in overall quality of life. "Doing" is hitting the gym, eating right, and getting ready for work. "Being" is sitting still with yourself, closing your eyes, and taking slow, deep breaths. Be intentional about time alone and being comfortable in your own skin by observing your thoughts and making adjustments to unrealistic expectations.

#sweatsesh #recovery #acaibowls #wholefood

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