FlyWheel, new book, food, faves and weekly workouts

Hi, my friends! And a very happy end of the week to you! How have you been?

Let’s pause for a second and think of one thing you are grateful for this week … got it? Okay good, hold onto it! Now, back to business.

I’ve got a few faves coming at you today. 🙂

Book Club

Next A Lady Goes West Book Club book

Our book club is pretty informal, so if you want to join the next one, order the book and start reading at your leisure. We are going to be reading “The Body Book: The Law of Hunger, the Science of Strength, and Other Ways to Love Your Amazing Body” by Cameron Diaz, which is an older book from 2013 and a New York Times bestseller, but full of science. I already started reading it to make sure it was worth recommending, and it is.

The Body Book in July 2018 by A Lady Goes West

It’s great for someone with no health knowledge or for a health enthusiast who wants more research and details on how the body works — somehow, it seems to speak to all levels. I’m about halfway through and totally enjoying it. I’ll be sharing some tips and thoughts on the book in the A Lady Goes West Friends Facebook Group, if you want to join there. Otherwise, just read the book when you can and expect a discussion review and recap on the blog in a few weeks.


Trying out FlyWheel’s new Tempo class

Earlier this week, I was invited to try out a brand new cycle class offered at FlyWheel Sports called Tempo45, and I brought my friend Kicki with me. I hadn’t been to FlyWheel in more than two years — wow! While cardio-based classes are not my favorite, I liked the challenge of Tempo45 — it was harder than your average cycle class. We were both totally red-faced and spent when the workout was complete.

All 45 minutes took place on the bike and included a lot of intervals, with sprints and longer holds for endurance training too. There was no arm track, like there is in some other FlyWheel cycle classes, and the class is targeted toward the more advanced rider, with plenty of tap-backs and pulses as well.

Ashley at FlyWheel Sports in July 2018 by A Lady Goes West

My favorite part about FlyWheel classes is that you have a digital monitor on your bike telling you how much torq (resistance) you have on and how fast you are going (RPM), which really holds you accountable, so you aren’t just guessing if you are going at the intensity that the instructor is asking. I also think this makes you work harder, especially if you are competitive and always try to get the top range of the speed and resistance that the instructor offers.

The instructor of the class that I attended, Jess, had a great playlist and was very clear and easy to understand, as well as a good motivator. I tend to be VERY critical of other instructors, and I thought she did an awesome job. While spinning/cycling will never be my top choice of a workout, I like that it’s easy on the joints and gets you S-W-E-A-T-Y, and Tempo45 is a tough cardio experience. (Here’s my original review of trying a FlyWheel class a couple of years ago.)

Weekly workout recap

Now on to the fitness.

Here’s a look at my workouts from last week …

Weekly Workout Recap by A Lady Goes West

  • Monday: 30-minute full-body weights workout, 11 a.m.
  • Tuesday: 30-minute BODYATTACK, 30-minute CXWORX, 9:30 a.m.
  • Wednesday: 1-hour walk, 9 a.m., 1-hour weights workout class, 7 p.m.
  • Thursday: Taught 1-hour Bootybarre class, 12 p.m.
  • Friday: Rest day
  • Saturday: 2-mile Hanging Lake hike in Colorado, 9:30 a.m.
  • Sunday: Rest day

Well this last week of workouts was a bit different, with two full rest days for travel and a long outdoor hike too. I fell short of lifting weights three times, but I still got in a decent amount of movement. I see some changes coming in my workout routine in the near future. I’m not sure what, but I’ll keep you posted, because I’m feeling the need for a refresh!


Veggie chips

These little chips from Rhythm Superfoods are so tasty and super clean. I picked up some samples at IDEA World last month, and I do plan to get them again. Beets and kale — can’t pick a fave. I had them with lunch and with dinner for an extra crunch on my plate.

Rhythm superfood chips favorites in July 2018 by A Lady Goes West

Healthier crackers

I hate to break it to you, but a lot of the crackers in the store are made with crap oils and fillers. But not Simple Mills! I love these crackers and have enjoyed many of the flavors, so I was excited to find out they come in little single-serve packets now. Clean ingredients too!

Simple Mills crackers fave by A Lady Goes West

Simple Mills crackers by A Lady Goes West

Matcha lattes

I make a matcha latte using Vital Proteins matcha collagen almost every day, but I love the treat of getting one while out and about. I had a lot of Starbucks matchas on our trip, but perhaps my best matcha was from Coffee Bean at the Denver Airport. The matcha powder they use is already sweetened, and I asked them to make it with coconut milk. Then I added some plain collagen peptides and cinnamon and a tiny bit more stevia, and boy was it one delicious drink. I always go to Starbucks or Peet’s, even though there is a Coffee Bean near me, so maybe I should add a stop there into my weekend rotation. Yum!

Coffee Bean matcha latte by A Lady Goes West


Colorado daytime outfit

Truth be told, I only really change out of workout clothes maybe once or twice a week, and that’s on the weekend. So it was nice to wear normal clothes while we were away in Colorado. I wanted to share the links to each of the items for the following outfit here …

My super light and comfy sweater, jean shorts and shoes.

Suggested reading

Best links from around the web

  • Push-ups. There are some people who think that doing push-ups on your knees is useless. I disagree, and I think any type of a push-up is good for working your core and upper-body. Here’s some more information to back that claim up.
  • Dance. This is old, but I love to watch the evolution of dancing through the years. A good one to click on if you need some entertainment.
  • 4-day work week. Having been a full-time corporate gal for many years, I know the struggle of working every single day in an office and having literally no time to yourself. Well, New Zealand just tested out a shorter work week, and it went great. I love this idea. Anyone else?
  • Happiness. Speaking of working less, this article is an overview of how people achieve happiness in the Blue Zones of the world, and I love that the author found that social activities, health, working less, educating women and more are parts of what make people happy.

A Lady Goes West favorite archives

Hope your weekend is fabulous, my friends! I’ll be teaching my usual Saturday morning barre class and going to a fun outdoor wine event with Dave and another couple. Take care!

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Questions of the day

How was your week?

What was your best workout of the week?

What’s something you’re loving lately?



  1. Hi Ashley! What are your favorite cardio workouts and how many days a week do you recommend doing it?

    1. OMG! I am just putting the final details on a post ALL about this for Monday!! Check back for the full info, Kim! Have a happy Friday! 🙂

  2. Colorado is just amazing, Can we all agree on that? Love that you got to drive the Equinox–I’ve always fancied those. You get excited about a Matcha Latte at the Denver airport, I get excited because there is a bulk candy store… hmmmm

    1. Well, truth be told, this matcha latte did have as much sugar as candy I’m sure —- heeh okay maybe not, but still. A momma needs her caffeine!! 🙂 Yay for travel! Happy Friday, my friend!

  3. I LOVED that 4 day workweek article! I have felt the same way for ages. It’s 2018, not 1918… how many people actually spend 40+ hours of their work week doing valuable tasks?? I know I sure don’t. Work smarter… not harder. I’m glad you’re loving The Body Book! I read it years ago and it really got me interested in books about health!

    1. For reals! I don’t see changes like the 4-day workweek happening here any time, it seems people are having to work longer and longer hours. But it makes SO much sense to change toward less hours, so people are more efficient. I mean, how often do you get to work and start working right away? hahaha — there’s that wind up period and wind down period, which could be maybe removed if you knew you had a day off each week. Anywho — Happy Friday, Jessie!!! 🙂 Yay for The Body Book! So glad you read it! 🙂

  4. Oh I’ve been wanting to try the Simple Mills crackers! And I do love some Flywheel every so often. I like the idea of the Tempo 45 class. I did a one hour class once and will probably never do that again, it was so tough! Have a great weekend!

    1. I have no desire to do an hour of cycling EVER hahaha — I’m totally done by the 35-minute mark and have to work for those last 10 ahahha! 🙂 But yes, you should get to the Tempo45 and give it a go! Happy Friday, Patricia! 🙂

    1. You are so sweet, Mo! Thank you!!! Don’t you love a cold-shoulder sweater with holes on the sleeve? Makes it a little summery. Hope you have an awesome weekend!

  5. Hey Ashley. You found a new class that I would really like to try Tempo 45. I know this will surprise you. It sounds really intense. I find the Less Mills RPM cycle classes not as intense as I like. But again the individual on the bike is responsible for the type of workout you get. Another gym I spin at has the monitors on them. I find these monitors motivate me. Also the classes are free lance. The instructor has freedom teaching the class. The instructor is a huge factor how intense the class is.

    1. Hi Richard! I don’t love RPM either, and have heard that from a lot of people, so you aren’t alone in feeling that way. But yet, it’s up to the cyclist to go hard on their bike. That’s great you are getting the best of both worlds with monitors and without on your bikes. Seems like cycling is your #1 workout for sure!! 🙂

  6. I’ve just ordered Cameron Diaz book from my library, hopefully it will come in soon and I can start reading along!

    Hope you had a great weekend 🙂

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