Guest Post: CycleBar GC’s Newest Instructor

Let’s be real. Riding a bike like your life depends on it at 6am is rough. Add in the 5:15am wake up and 24 degree weather and it’s down right desperate. But when you step out of the shower at 7:05am–it feels fantastic.
This morning I took Pasqua’s 6am Cycle Bar class and loved it (in retrospect, of course.) We started sprinting from the get go and it only got more intense from there. There were two or three times during the class when I expected to catch a break; my hand hovering over the resistance knob ready to turn it down, but Pasqua’s count down to freedom ended with “now raise that resistance!” Damn it.
Pasqua’s class is hard, but she is upbeat and encouraging. She makes you want to raise that resistance and push that pace even when you don’t think you can–but that’s the thing. You can.

Are Blue Lights Causing Your Bedtime Battles?

five bulb lights

Photo by Rodolfo Clix on

Ever since I went to the ACSM Annual Meeting back in May – I have been very intrigued with sleep. What is sleep? What factors affect sleep? What are the effects of sleep deprivation? And the presentation that started it all – a talk I went to on the role of blue light on our sleep – that soft blue glow that illuminates the room from these devices.

In 2018 – we are constantly exposed to blue lights – in particular from our phones, laptops, and other electronic devices. While blue light has been shown to boot attention, reaction times, and mood – it is disruptive to our sleep cycle. Blue light not only suppresses melatonin secretion (the key regulator to the timing of sleep) – it also shifts our circadian rhythm (our internal clock).

How does this occur? We have always known that we have rods in our eyes for vision in low light levels and cones for color vision in more bright settings – but we also have ipRCGs. These are intrinsically photosensitive retinol ganglion cells (in case you were curious 😉 ) that are not responsible for forming images, instead they communicate to our internal clock to release melatonin.

What can you do to reduce the effect of blue lights on our sleep?

  1. Avoid looking at bright screens 2-3 hours before bed
  2. Consider wearing blue light blocking glasses if you work night shift or use electronic devices (I love my Felix Grays )
  3. Utilize the blue light filter on your phone to turn on around 7pm every night
  4. Get outside! Expose yourself to bright lights during the day to help boost your ability to sleep

Sleep deprivation is a significant epidemic that we face in today’s society so any small adjustment we make can reap significant benefits .

Are you interested in learning more about my research and sleep? Leave a comment below and I’ll write future blog posts about it.

Xo, Pam



American Sleep Association. What is Sleep? Why is it needed? Retrieved from

Centers for Disease Control and Prevention. (2017) Sleep and Sleep Disorders. Retrieved from

Tosini, G., Ferguson, I., & Tsubota, K. (2016). Effects of blue light on the circadian system and eye physiology. Molecular vision, 22, 61-72.

Walker, M. (2017).Why We Sleep: Unlocking the Power of Sleep and Dreams. New York, NY: Scribner.


Workout: TRX on the Beach

Total Body Resistance Exercise

This is a favorite piece of exercise equipment (and I’m not just biased because I’m a TRX instructor) because anyone can use it and you can take it anywhere! Make sure it’s securely mounted and you have some space to work up a sweat 💪🏼

We put together some basic TRX exercises you can do from the comfort of your own home or hanging off the Long Beach boardwalk as I like to do! The most important piece of each exercise is to maintain your plank- keep your core tight and squeeze those glutes 🍑

Perform each exercise for 45 seconds each and do 2-3 rounds!

TRX Low Row

  • Adjustment: Fully Shortened
  • Face the anchor point
  • How-to: Elbows under shoulders, angle in, while maintaining your plank extend the arms then squeeze your shoulder blades together and return to start

TRX Chest Press

  • Adjustment: Fully Lengthened
  • Face away from the anchor point
  • How-to: Arms straight in front, angle back and stick your plank, bend the elbows and bring your chest to your hands. Press into the handles and return to startTRX Sprinter’s Start
  • Adjustment: Fully Lengthened
  • Face away from the anchor point
  • How-to: Being the straps under your arms and pin to your chest. Keeping your weight in your arms, angles back on the balls of the feet. Drop one leg straight back as you bend the other so you’re in a straight line. Drive the straight leg up to balance and repeat. Do both sides.

TRX Squat

  • Adjustment: Mid Length
  • Facing the anchor point
  • How-to: Stand with elbows under the shoulders and feet shoulder width apart. Sit back and down keeping the weight in the heels. Keeping a loose grip, use your legs to drive back up and return to start

TRX Biceps Curl

  • Adjustment: Mid Length
  • Facing the anchor point
  • How-to: Palms up, bring your fists to your temples and keep your elbows up high. Extend the elbows, maintaining your plank. Pull yourself back up to start while keeping the elbows lifted.

TRX Triceps Press

  • Adjustment: Mid Length
  • Facing away from the anchor point
  • How-to: Stand up with arms straight in front of you, bend the elbows and bring your fists to your temples while keeping that plank. Press straight into the handles and return to start.

TRX Step Back Lunge

  • Adjustment: Mid Length
  • Facing the anchor point
  • How-to: With elbows under the shoulders, line one leg up with the anchor point, and balance the other in front. Step back into a lunge so both knees bend to 90*. Drive off the heel of the front door and return to start.

What’s your favorite move on the TRX?? Where do you set it up? Share in the comments!

Xo, Louise