SLIDER

Women's Summer Cycling Kits

23 June, 2017

Summers here and I'm pretty sure we are all thinking... more bike rides! With the combination of rising temperatures and wanted comfort on the bike, I got to thinking... what makes a good summer kit? Summer kit's this year are introducing high performing materials that are ultralight, anti-bacterial, odor and moisture wicking, UPF 50, ventilating, and with waterproof zip pockets for phones, cards and cash. For many women, this changes the game for longer rides with comfort and style without the worry of overheating, lady bits damage, and tan lines.

When it comes to summer kits, women are looking for quality comfort. We tend to prefer a full zip to make bib straps easier to manage when needing the toilet and when needing to unzip for a breeze underneath on hotter days. Shorts need to be form fitting, non bunching, seamless or non-squeezing of thighs or waist with enough grip so they do not ride up or down. Bib straps shouldn't do anything weird to our breast and chamois should always be of high quality to prevent bacterial build-up, non rubbing or shifting, and supportive of sit bone widths and aero positions.

I've developed this menu of some of the top quality women's summer cycling kits of 2017 designed to maximize performance, fit, and comfort for women during warmer climates. There are plenty more brands like GiroMATCHY, Isadore, TenSpeed Hero, Pedla, OrNot, Pas Normal, Velocio, and Forward Cycling, that make great women's kits too. What I include in this post is a mix of seamless fitting style, body temperature control driven fabric, sun protection, and high performing fabric and chamois comfort so you can get the most out of your summer cycling kits, even after multiple washes.
New from Machines For Freedom 2017, the Summerweight Long Sleeve Jersey provides UPF 50 to protect your skin from the sun. Made from a super lightweight fabric that keeps you cool, it's perfect for even the hottest days. Their Print Jersey's are made of the high performing European fabric for the best moisture wicking, breathability, and form fitting comfort. The Endurance Bib is made of high performing fabric for moisture wicking with a top quality chamois sized for all sit bone widths and carbon micro fiber fabric to prevent bacterial build up. I personally am a huge fan of MFF's quality material, form fitting design, and comfort in their kits. I don't think I could survive a long warm days ride on the saddle without my endurance bibs, top quality kits here.
Summerweight Jersey / Endurance Bib / Print Jersey's / Pro Classic Socks

Queen of the Mountains 2017 summer kit release features updated power lycra cycling shorts, a mesh base layer, and their classic race jersey. The Race Jersey is made of technical thin fabric with superior softness that will stretch, not squeeze, and move with the contours of your body, even for a more aerodynamic position on the bike. QOM's mesh base is ultra light with tiny holes for ventilation, sweat evaporation and breathability so your jersey isn't sticking to your body when it's sweaty. All jersey fabric is uv protective, anti-abrasive, fast sweat wicking and also holds a water proof zip pockets for phones and other items. Their cycling shorts are made of power lycra to reduce muscle fatigue, uv protective fabric, a Cytech chamois pad for long hours on the bike, and a yoga band on the wast to avoid squeezing at the hip.
Qom's Race Jersey / Padded Shorts / Base Layer / Summer Socks

When I began investing in women's kits, Cafe Du Cycliste was the first brand I bought kit from. Their  2017 Micheline Ultra Lightweight and Fleurette Lightweight cycling jersey's are made of premium mesh and performance fabrics great for hot days on long roads. Mixed with unique designs for extreme comfort, breathability, and temperature control, they really hit the nail with these two. Arm sleeves are slightly longer than normal for extra protection from the sun that are my favorite to wear during the summer season. There Odile bib shorts are cut wider at the front to ensure comfort while the rear is constructed of mesh which provides support and temperature control across ranges of conditions. Their female specific chamois is high performing in comfort, breathability and anti-bacterial layers for those warmer longer rides. I couldn't recommend these kit's any more.


Best suited to riding in the heat, Rapha's 2017 Souplesse Aero and Soupless Lightweight II Jersey's are best in the hottest and most humid conditions. The Souplesse Aero Jersey wicks away moisture quickly and efficiently, keeping you cool and comfortable in hot conditions. A mesh yoke at the rear and a mesh lining inside the pockets increases ventilation in areas of high sweat. The Souplesse Lightweight Jersey II is the lightest jersey using the high-performance wicking semi-sheer fabrics that makes the jersey light and breathable to increase airflow and block absorption of sunlight while reflecting heat. The new Souplesse bib shorts have been updated using softer fabrics that offer support, comfort, and are cut to eliminate unnecessary seams and fabric. The mesh fabric is fast drying, high wicking, with flat bonded seams to eliminate chafing, rubbing, or hot spots. These bib shorts are the new rage of the season by many women.


Femme Velo's new 2017 Ascend Jersey and Randonneur Bib Shorts are designed for long-distance cycling. The Ascend Jersey's high performance super wicking stretch 4-way stretch fabric on side panels and sleeves are soft, wicking, breathable, and moves with you rather than rub against you. Plus there is a zipper waterproof lined pocket for carrying items that keep them dry from sweat or water. The Randonneur bib is a high compression bib that holds close to your bodies shape, keeping the chamois from shifting while offering support with breathability.

Peppermint Cycling has taken women's kit concerns to create a line of summer ready kit to allow women to enjoy great weather while maintaining a good sun tan without compromising cycling dress code. Their Mont Royal and Peak Tank jersey's are made of high quality lightweight, breathable, and soft fabrics with carbon mesh back panels for quick drying and sun protection of SPF 50. Non squeezing, flattering fitting, and a waterproof side pocket for personal items, their jersey's are meant for top comfort and style under the sun. Their bib shorts hit all the concerns of women's contours, anti-bacterial chamois comfort of high quality performance that are non shifting, quick drying, and breathable.
Mont Royal Jersey / Signature Navy BibsPeak Tank Jersey / ACDA Socks

MAAP's has taken women's cycling kit into some of the highest quality materials in a competing market. Their M-Flag Pro Light Jersey is air-like with providing breathability and temperature regulation with quality textiles to help control heat, UVA and UVB protection from direct sunlight. Their Team Bib shorts are developed with high compression fabric that wicks away moisture and holds a women's specific chamois comfortable for a 6 hour day in the saddle with anti-bacterial and anti-odor properties. Theses bib shorts are seamless with a hem that prevents rising on the legs, leaving a clean overall look. Their mesh base layer is a super lightweight fibre which leaves the skin dry and in a constant temperature between various micro-climates. 

I'll be posting another Gear segment on this summer's cycling gear from shoes, helmets, and more. For now, if you are curious of what I'm eyeing on women's summer kits, please visit my Women's Kit + Gear Pinterest Board for the latest trends. Happy summer cycling!

Guide To Riding In Groups

21 June, 2017

This year I joined my local cycling club. Mainly to meet new people with a likeminded passion for cycling and to learn where the scenic routes are. I remember on my first group ride, I was unsure how to ride with the club. I wasn't educated in the hand signals, calls, or how to safely climb a hill behind a member of my group (still learning). When it comes to group riding, the most important thing to know is how to be a responsible and safe cyclists, not just for ones own sake but also for the sake of others.

What's great about group riding is having people come together to enjoy themselves, nature, and each other. I love joining passionate cyclists on a journey filled with roads full of smiles. Every now and then you may have people in your group who think they are in a race against each other and may not know the rules of the group but the general rule of the group is to enjoy riding together. When preparing for an event or ride, it's best not to wait last minute to check of the basics of caring for your bike and knowing the rules of the group ride. Here are just the basics to help you get in the know of the rules to help you feel confident in your next group ride.
Bike Check
First step to preparing for a group ride is to prepare your bike: clean and lubed chain/drivetrain, check air pressure in tires, and ensure your brakes are working. If you're not sure how to do this, you can watch this video on how to prepare your bike for a ride. You can also take your bike in to get tuned, just be sure to take it in days before the event or ride.

Pack
Most club or group rides do not provide items for a ride so it's best to kit your bike up with water bottle cages, tool kit, bike lights, and pack some snacks in your jersey or a bike bag. Consider carrying snacks to refuel like energy bars, gels, nuts, dried fruit, and chocolate. My favorite bags to carry are handlebar bags such as the Road Runner's Burrito handlbar bag, perfect for all my snacks and personal items such as sunscreen, credit-card, insurance card, ID, cash, and phone (these you always want to carry on your body too).

Other things to bring on a ride are: tire levers, spare inner tube, patch kit, mini-pump, and folding multi-tool carefully packed up in a saddle bag. If you're not familiar with fixing a flat or making basic fixes, it's probably a good idea to learn how, see Rapha's post on Fixing A Flat.

Communicate
When it comes to group rides, I like to think of rules like a conversation. There are basic principles to cycle safety made up of predictable signals. Whether you're turning, stopping, or pointing out a hazard, everyone has their own take on how to execute them. Once you get to know the basics, it makes riding with a group a lot easier once you know how to communicate verbally or with gestures affectively. Always assume someone is behind you and never rely on others to communicate for you. Check out these cycling hand signals that are pretty universal for most clubs or rides. If you're not comfortable taking your hands off the handle bars, calling "right turn" 'slowing" "stopping" "hole left" "on your wheel" "passing left" "car back" is helpful too. Being able to loudly communicate and control your movement will help everyone.
Holding Your Line
Always be pedaling when you're moving. It allows those behind you to predict your move. Even if you are just coasting along while going downhill, you may confuse some riders that you're stopping or slowing down, it's hard to predict, so even just slowly pedaling is better so that everyone knows you're moving. Ride in a straight steady line at a safe distance behind the rider in front of you, this allows yourself or others to look behind without a blind spot. At traffic stops, stay in single file, this is never a time to pass others. Control your body so that you are not weaving or wobbling around on the road.

Riding Double
When in a group ride, most of us like being side by side with friends where we can talk together. However, when it comes to riding safely, it's better to ride single file if cars or other riders come along. My club encourages us to only ride double lines on quiet roads, 2/3 right of the right lane, not road. The best time for you to be side by side is when you are taking the road when the lane is obstructed. 

Climbing And Descending

Climbing and descending is an art in cycling. To safely descend in a group, it's best to keep your hands loosely gripped on the drops or hoods to control your line and speed. To add stability on downhills with curves, slide your weight to the back of the saddle, grip your saddle with your thighs, and grip the top tube with your knees. On curvy downhill roads, put your outside legs down. If the inside leg is down, the pedal can scrape the ground and you may lose control.

On a climb, you are working against gravity, others, and your bodies strength. To make climbing or descending easier in a group it's key to keep right to let others pass and leave extra room between riders than on flats in case a rider ahead stops suddenly. Hand positions and body positioning on the bike can help you breath, control your bike and speed when riding behind others.

To go uphill, put hands on top of handlebar with a loose grip, either in the center or the curves behind the hoods, imagine your grip like playing a piano. Shift your weight to the back of the saddle, pushing with your glutes while shifting your body weight to help you pedal up the hill. Shifting your weight back helps to control stability while helping you keep a straight line. When standing for uphills, shift up one or two gears to create even tension in your pedals stroke, this also helps to learn how to go slowly uphill with control so you can stay behind a slower rider if necessary- this is a sign of a skilled rider.

If you're a newbie to group rides, one thing to take away from this is that you're not alone. Never hesitate to ask questions about the rules, sometimes even skilled riders need a refresher. Always maintain your position, communicate, and others may follow your lead in confidence.

Image courtesy @tiffanycromwell

Summer Cycling Skin Care

14 June, 2017

I wanted to direct todays Gear segment towards something I think a lot about during the summer months, my skin! And I'm not just talking about the skin on my face, but also about the skin on my body. When it comes to ride days, I'm as regimented about my skincare routine as I am about styling kit and gear. Not only do I keep my eye on the pulse of the women's cycling industry, but also on natural beauty products that make riding in the sun easier on my face and body. From SPF lip balm to chamois cream, our bodies need all the protection we can get from the summer heat and harsh uv rays.

You've probably heard me talk about skin care before, but I, like a lot of people suffer from dry skin. Also, I'm at an age in my life where my skin is starting to show it's battle wounds from riding out in the California sun in my younger days. Particularly in the summer months, I want my skin looking healthy, soft, and hydrated especially for that post ride swim. I am a true believer that if you invest in a product, like quality women's kit, you'll get the return you're looking for.

When it comes to summer skin, cyclists love to boast of our razor sharp #prohours tan lines but there are some things we should focus on: protecting against chafing, sun and wind burn, and repairing damage. As we spend more time outdoors in the sunshine, our skin may be drying and in danger of premature aging: sun spots, wrinkles, and maybe precancerous spots that we don't want. Here are a few products and tips to keep in mind to keep your skin healthy all summer long while cycling in the sunshine.

Before Care
When preparing for a ride in hot weather, I simply braid my hair in pigtails, add a headband or cycling cap to keep bangs and hair in place, add sunscreen on face/neck, arms, legs, chest, natural bug spray, lather on chamois, put on kit and go. I don't really bother wearing makeup on my rides as it'll just sweat off my face. I always keep a small bottle of sunscreen, spf lip balm, chamois packet, and handkerchief to wipe sweat off my face during rides. Plus you never know when you'll need to reapply any of these items. Prepping your skin is easier than I describe but bear in mind these steps and you'll be glowing.

Protect
When it comes to kit, covering up with a UPF jersey, cycling caps, sunglasses, or upf arm sleeves can help protect you from sun damage. If you have thick heavy hair like myself and don't like wearing caps in summer, wearing a headband will also help to keep sweat dripping down your face into your eyes while protecting your face from sweaty hair and hairlines from sun damage while letting your head breath under your helmet. 
Sunscreen should always be on whenever you step outside for long periods of time. Chemical sunscreens usually absorb UV radiation, allowing it to pass the surface of the skin but preventing it to reach the deeper layers, while mineral sunscreens reflect the UV radiation, blocking it from entering the skin at all. Products that block UVA and UVB radiation will be labeled as broad-spectrum (or full-spectrum) protection. I highly recommend a non-greasy broad-spectrum sunscreen with antioxidants to add another layer of protection too. You want to make sure you're getting the best protection while keeping your pores breathing to release sweat.
Sweat
While sweating on our bikes is a great way our bodies naturally keep us cool, an added benefit to sweat is that it also clears out blemishes and acne, flushes out toxins, and keeps our immune system fighting against environmental pathogens. No summer colds and clear glowing skin is a bonus thanks to our bodies natural cooling function. Just keep in mind that sweat needs to be replaced during and after to prevent dehydration, so hydrate well before and during a ride.

Chamois
Just because our chamois is soft as a bunnies belly doesn't mean we shouldn't apply chamois cream before and during a ride. There is a lot going on in our lady regions while we are on the saddle. Heat, friction, pressure, sweat, bacteria. All these things become exacerbated on hotter days which can cause pain, chafing, saddle sores, uti's, yeast infection, or discomfort. Applying chamois before a ride and after can help with preventing these terrible afflictions mentioned, leaving you feeling fresh.

After Care
Post ride our bodies and skin need to recover from sun exposure, stress, and the elements. Part of my recovery routine is an epsom salt bath with essential oils and almond oil to soften and soothe my skin as well as relax my muscles and mind. All the work we put on the road, our bodies pay for so why not reward yourself with a little spa day to recover? If not, caring for your skin after a ride is simple with these steps too.

Repair
To avoid excessive uneven complexion, redness, lines, and wrinkles, giving our skin healing antioxidants will help reduce free-radical damage on the skin due to exposure to the sun, pollution and stress. Aloe vera, coconut oil, moisturizers rich in Vitamin A, C, E and fatty acids are all great to help repair skin. Also eating or drinking food rich in antioxidants and vitamins will also help excel the repairing process too. While our skin takes most of the visible damage, also consider repairing hair from sun exposure and chemical pollutants too.

Moisturize
Using a good moisturizing cleanser and lotion helps to keep skin well hydrated and helps get rid of sun damage. Use topical antioxidants in your moisturizer to prevent signs of aging and precancerous DNA breakage to reverse early skin damage. A serum with vitamin C to repair damaged skin is the most effective and easiest to come by. It also adds some minor sun protection, so it’s perfect for daytime wear. At night, apply a vitamin A serum, but never wear it during the day, as vitamin A increases sun sensitivity.

Hydrate
Obviously hydrating and replacing electrolytes is key to keep our bodies from becoming dehydrated but in the heat we sweat more and lose more salt. Consider carrying one bidon with water and another mixed with electrolytes to help you avoid bunking and dehydration. I highly recommend Nuun Active Hydration tablets that dissolve in your bottle. You can keep refilling your bidons with water and just drop one in. In addition to keeping hydrated, did you know that water is also the best remedy for great looking skin? You gotta drink at least 3 gallons a day to reap it's benefits on your skin. If your skin is not getting sufficient amounts of water, the lack of hydration will present itself by turning your skin dry, tight and flaky. The unfortunate truth about drinking water and skin is that water will reach all the other organs before it reaches the skin. So, it's important to apply water to our skin too which is refreshing to splash on a beet red face when you've been climbing 3,000 ft of elevation in the heat.

I've attached below some of my personal favorite products. It's important to test and choose which products work best for your skin type. I've had a long standing with these products that work for me as they are natural ingredient based. I understand that not everyone has time or resources to go through ingredients or create a beauty routine, however, I have been able to research and test some of these products to find what works so consider these as suggestions. There are a few other things I've attached like Machines For Freedom's summerweight upf sleeves and Butter Chamois Cream For Her that I personally prefer. There are plenty of other options in the market but these are what work for me in my routine that I hope you find useful for your summer cycling days ahead.

           Machines for Freedom Summerweight Sleeves                                            Chamois Butt'r For Her
                   

images: machinesforfreedom/citygirlrides

Rise of Women's Race Teams Supported By Women's Cycling Brands

12 June, 2017

I'm a huge fan of supporting women's cycling brands, so much that they really are the brands I buy from (see post Kits For Women, By Women). I'm also a fan of the women's cycling races, so when I see some of my favorite women's cycling brands sponsoring or organizing a race team of their own, my heart goes wild! Most of the cycling industry knows that sponsoring races teams raises awareness of a brand and the women's cycling industry knows that women's cycling is under supported and hardly recognized by traditional sponsors. So what do women in the cycling industry do when they are given lemons? They make lemonade by developing their own kits and now they are organizing women's group rides and sponsoring race teams.

If you're ever thinking of investing in new kit or gear, and your decision is influenced by a brands relationship with women in cycling, consider supporting some of these rad women's cycling brands owned by women and let them know how much you love their work. Here are the women's race teams these brands are sponsoring and organizing to change the game in women's cycling.
Machines For Freedom
  • Ultra Violet, is a brand new shiny Machines For Freedom sponsored women's cyclocross and road team based out of Austin, Texas. As they begin the season's first cross races they will also continue supporting their own women's cycling community by leading a monthly women's ride called Spicy Sundays, first Sunday of the month. Rides are just under 70 miles at a lively pace with ride leaders from the Ultra Violet Team and ended with a brunch. You can keep up with them for news and updates on races and rides on Instagram and on MFF's website.
Findra
FINDRA's role is as one of the headline sponsors for race team, The Quad, the first ever women's professional cycling team to specialize entirely in self-supported ultra-distance events. FINDRA's mission is all about empowering and encouraging women to look good, feel good, and perform to their best abilities in outdoor sports. In union with four of the twelve athletes of The Adventure Syndicate, FINDRA is supporting the group in race events like the Highland Trail 550, the Tour Divide, and the Trans Atlantic Way. Although these are high-level athletic events, they remain tied to FINDRA's and the Syndicate’s principles of adventure, self-reliance, and pushing yourself further than you originally thought you could go. Some of the baddest of the baddest ladies in cycling are racing now, you can keep up on their race progress with The Quads live tracker.
Queen of the Mountains
Queen of the Mountains are now sponsoring Les Filles, who have been racing in the UK for 4 years, making tremendous progress and inspiring women from all over to race and get involved in competitive cycling. The team is concentrating on Elite and National level races during the Spring/Summer season, from Criterium, Time Trials and Road races – including the London Nocturne that just passed on the 11th of June. The Les Filles Queen of the Mountains Racing Team is the brainchild of Nicole Oh and Alicia Bamford (founder of Queen of the Mountains), who share the goals of premium performance and encouraging greater participation of women in sport. The partnership is a natural fit to promote awareness of women's cycling and, in turn, encourage more women to take up the sport.
Peppermint Cycling
PEPPERMINT Cycling Team is a women's competitive team developed by Peppermint Cycling based in Quebec, Canada. The team was founded in 2015 under the name Team Kinactif powered by Fineau. Since the team has been managed by members of the team, Peppermint Cycling brand, and additional sponsors. During the season, nine dedicated women work together to share their common vision and goal: promote women's cycling as a welcoming community and act as a source of inspiration for the active lifestyle. As a member of the Quebec Cycling Federation, Road, Track, fixed-gear,  mountain and cyclocross, the Peppermint Cycling Team aspires to be a number one reference in Quebec for women's cycling. You can follow their latest team season updates on Instagram.

Bike Talk: Empower Girls To Ride With Skills

08 June, 2017

On Saturday my cycle club, Westchester Cycle Club, hosted the Girl Scouts Bike Rodeo, a program created to teach bike safety and skills to girls, and, hopefully, to generate some excitement about bicycling for fun, fitness or just getting around. When I first got the call about volunteering for the event I quickly agreed to, empowering girls with skills at home is my personal grassroots mission to get more girls on bikes. So naturally, I enthusiastically agreed.

Bicycles have the unique ability to act as both a metaphor and a means for moving young girls and women forward. Riding a bicycle can build independence, expand one’s world, increase positive body image, improve health and increase one’s connection to her environment. In addition, bicycles provide a way of expanding a girls' environment, literally and metaphorically opening up their worlds as a means to allowing them to take themselves wherever they want to go.
On the day of the rodeo, thirty girls attended, ranging from kindergarteners to tweens. The girls rotated though several stations, starting with the required "Helmet Check" “Bike Safety Check” and “Rules of the “Road”.  From there, they were free to choose from additional stations.  The stations included a lesson on turning, scanning the roads, signaling and making a turn when safe to do so. They also did a snail race at the end to help them learn how to control their bikes and speed. About a handful of girls gave up their training wheels while some where learning how to ride for the first time. After the training course, the girls put their new skills together and enjoyed a 7 mile ride on the local rails trail to finish off the day.


I have always believed that to empower a girl, you have to develop her skills. Building skills in girls strengthens self-esteem and independence, allowing girls to develop new abilities and confidence to contribute as leaders in their communities. While girls may benefit greatly from empowerment programs, a bicycle skills program can address development and skill capabilities. Combining empowerment and bike skills, girls can learn about positive body image, healthy habits, their environment, social engagement, and problem solving.

Skills girls can learn about bike mechanics or safety also helps contribute to knowledge development and confidence in handling a problem. Girls who can fix their own bikes will feel empowered to solve problems in their lives as they will have developed the skills to keep riding over months and years to adulthood. In a program to develop bike skills for girls, we open a space where they can openly ask questions about bicycle maintenance and issues they may be facing about insecurities, aspirations, and body development.

Bicycle skill programs are powerful tools in promoting competence, confidence, and connection in girls. While there are many women's cycling empowerment advocacy groups and clubs, there is a gap between connecting young girls in cycling. I hope that by sharing my knowledge and experience in my volunteer work that I can inspire and foster a movement in women's cycling to get more girls on bikes with a few suggestions...
Girls-Only
Girls tend to be much more positive and supportive of each other. They are much more receptive to suggestions and instructions from their female peers and need to feel that it's a "girls only club". Having a female teacher, ride leader, or peer to help teach can help them learn by example and allow the girls to talk about things related to their abilities comfortably. By having a girls-only session, teaching skills by a female leaders or peers influences their ability and boosts their confidence when they have someone to look up to. Bring in the local high school girls who ride good or a local pro who can lead them on a ride and talk to them. Embracing girl talk on our bikes is what we do best.

Educate
Building skills in girls requires education. In a bike skills program we can teach basic bike maintenance, basic riding skills, safety and road skills. Starting off easy for them to put their skills to practice to a few challenges along the way. Challenging them is important but it's more crucial that they build their confidence to take them to the next level. It's amazing to see how quickly their excitement and skills develop when they have a peer demonstrating to them.

Have Fun
And keep it fun. Girls draw energy and pleasure from the success of the group. Us this energy to keep the atmosphere light and fun to attract more girls to join. Encourage them to go wild, climb hills, stunts, or balance their bike. Let girls be girls while celebrating their smallest successes with cookies, bike bells, or a certificate of course completion at the end. Other ways to have fun in educating them is by organizing a few races where they can show off their new founds skills and confidence, obviously with some prizes in the end.
Special thanks to the Girl Scouts of Hudson Valley, our club partners and sponsors. A true team effort on the part of Westchester Cycle Club, the Girls Scouts Bike Rodeo program achieved it’s mission.  The girls had a great time and left with information and skills that will empower them to become safe and happy members of the cycling community, and who knows, maybe even future racers!  
© C I T Y G I R L R I D E S • Theme by Maira G.