Author: Suzanne Clements

About Suzanne Clements

Suzanne Clements is a fulltime, independent graphic designer and professional photographer working from the sunny seaside town of Melbourne, Florida. Her creative aesthetic is heavily informed by her experience in fine arts and design. When she's not busy working away at her camera or computer, you can find Suzanne seeking out adventure on the trails. She enjoy traveling, cycling, hiking, kayaking, swimming and generally just taking in the beauty of the world around her.

A Little Maintenance Goes a Long Way

Regular riding is great for your body, but can be hard on your bike and gear! While our steeds are built to take a beating, treating them right along the way will help you get more consistent performance and a smoother ride while on the road or trail. Below is a simple guide to help you stay on top of the simplest maintenance tasks which can have a big impact on your bike’s wear and tear.

Every Day Before You Ride

Give those tires a squeeze! If they feel soft, you better check your pressure and see if you’ve picked up any thorns and punctures on your last ride. If you’re riding tubeless, pulling out the thorn/nail/whatever and spinning your wheel should allow the puncture to seal back up. Don’t forget to top off your sealant every 4-6 months depending on your climate.

Optimal Bike Tire Pressures:
Road Bike: 100-120 psi
Mountain: 30-50 psi
Hybrid: 50-70 psi

How are them brakes working? Before you even start to roll, Continue reading

Three Fresh Salad Ideas


Photography Credit: Suzanne Clements

Ahi Poke

One of my all time favorite, healthy salads hails from Hawaii, the Ahi Poke. It boasts a rich mix of vitamins, protein, essential fatty acids and well… tastes amazing. The tuna alone packs an average of 20 grams of protein per serving along with a good dose of B-12, vitamin C and D as well as iron, zinc, folate, magnesium to mention just a few. Our avocado adds nearly 20 vitamins, minerals and phytonutrients as well as vitamin E. Then, top it all off with a dollop of and caviar and you’ve got a healthy, delicious Continue reading

Immune Boosting Foods & Foods to Help You Feel Better

Everyone knows the first hint that things are about to go downhill. Maybe it’s a little tickle, or dryness in your throat, a headache or general feeling of being run down and not up for activity. Rather than let things go too far, start early and give your body the fuel it needs to help boost your immune system. A good variety of lean meats, colorful vegetables and a smattering of antioxidant-rich fruits can help you stave off that bug going around the office this winter.

It’s true that you can take vitamins, but what numerous studies have pointed out is it’s always better to get your nutrients naturally through a healthy diet. With that in mind, here are some of my favorite immune boosting meals, snacks and cheats.

To Help Boost your Immune System & Fight off Infection

Immune Boosting Elderberry Drops:

First, my favorite cheat is to keep a vial of elderberry drops on hand at all times. You can make your own drops from dried berries, or purchase a vial from your local health food store (way easier). I’m not usually one to embrace this type of “home remedy”, but just before leaving for a mountain biking trip to Arizona a couple of years ago I felt that familiar dry scratchy throat and run-down feeling coming on. A good friend recommended I get started on these drops right away, saying even if they didn’t help prevent the cold, it would be a lot more manageable. It worked! And since then I’ve kept a vial in my pantry on the ready and I haven’t suffered from a real cold in 2 years. YAY! One note: check with your physician, before adding any new supplements to your diet, those going through chemo treatment should note that elderberries are NOT recommended.

Take 21 drops 3 times a day while actively fighting off infection. You can take 21 drops twice a day to help maintain as desired. I personally only pull these out when I need them.


Why guacamole?

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