My profile was published!!!

I had blogged about entering a contest back in October http://acyclepsycho.blogspot.com/2010/10/i-entered-contest-yesterday.html that I ended up being one of a few winners!!

Well, I got the email this morning and I was jumping up and down with excitement (nearly spilling my oatmeal) to see my name on the Spinning Member monthly email!!

Here is my attempt to show you what I saw in my email (mine is "ride like you mean it"):

Here is the profile - please keep in mind, these are songs that I was using back in October, they may be a bit old and played out by now.

http://www.spinning.com/images/20111RideLikeYouMeanIt.pdf

Enjoy! 

ps - I forgot my iphone at home today : (  so I can't post my Core Revolution profile until tomorrow.  Sorry!



For my pal Jenny

I have a great friend who had a great question about using her indoor stationary bike that she has at her house.  She wanted to know how to burn lots of calories by using resistance, time and speed.  My response was that this is a loaded question!  As certified instructors, we spend many hours learning how to use resistance, cadence and heart rate to make the perfect workout.

Here is what I found to be helpful from spinning.com:

http://www.spinning.com/spinning-enthusiasts/training-tips.asp

I bet lots of folk like my friend Jenny are looking for ways to beat the cold and workout indoors in their own homes.  I hope this helps you all out!!

Angela

Daily Revolution 12-23-10

I know, I know, I am way late with this profile.  Better late than never?  I hope you all enjoyed yourselves this holiday season!

This class consisted of about 25 minutes of total body work.  I used lower weight and high repetitions.  We did back, bi's, tri's, shoulders, legs, you name it!  Once we stretched a bit, we hopped on the bikes for 45 minutes of cycling.

Warm Up
Gimme Sympathy - Metric

Hills - moderate resistance, in and out of the saddle
Le Disko - Shiny Toy Guns

Running Hills - little heavier resistance, explode out of the saddle to position "3" for short surges of power
The Sex is Good - Saving Abel

Intervals - bring the heart rates up to 85-92% of the maximum for about 45 seconds, then recover for about 25 seconds.  Repeat!
Imma Be - Black Eyed Peas

Sprints - 15 seconds at a time.  Super heavy resistance, go as fast and as hard as you can out of the saddle.  Repeat 3x.
Blood Sugar - Pendulum

Recovery/Jumps - recover from sprints for about 1 minute and 30 seconds.  Then, 4 count jumps from "1" to "2".  3 sets with moderate resistance.
Great DJ- The Ting Tings

Running/Standing Flats
Proper Education (clubmix)- Eric Prydz vs. Floyd

Hills
My Body - Young the Giant - I love the words in this song!!!

Climb - seated and standing, lots of resistance
Chemical brothers vs. Smashing Pumpkins mashup - DJ lobsterdust

Climb - super heavy, slow and steady pace
Coming Home - P Diddy

Cool Down
It's Christmas - The Christmas Gig

*Quick Note*

I will be subbing for Nancy on Thursday night (12/23) at 6:30pm.  Its a Daily Revolution class and I hope to see you there!!

Core Revolution 12-21-10

After a shirt change, a chug of water and some new faces, I was ready to teach class #2 of the night!!  I always find myself blushing when someone takes the time to personally thank me for a good class.  It has been happening more often from some new folks and that makes me smile.

Warm Up
The Right Life - Seal

Hills
Oh My - Gin Wigmore

Running Flats - 2 minutes in the saddle, then the last minute and 40 seconds standing
Self Contro (Club Edit) - Paffendorf

Running Flats - start standing on a small hill, then back off slightly from the resistance, sit down and pedal fast (~100 rpm)
Evacuate the Dance Floor - Cascada

Jumps/Jumps on a Hill - 4 count, then 2 count for the last set
I Know You Want Me - Pitbull

Climb - super heavy in and out of the saddle.  Push in the saddle for 30 seconds at a time to exhaust  the muscles.
What's My Name - Rihanna

Climb - take the resistance down a bit, push at "3", then in the saddle with a surge of power for 40 seconds at time.
Love, Hate, Sex Pain - Godsmack

Running Hills - keep up a consistant cadence while piling on more and more resistance
The Good Life - Three Days Grace

Sprints - 15 seconds, 20 seconds, 20 seconds, 20 seconds.  2 out at "3", 2 seated.  Heavy resistance the entire time.
Propane Nightmares - Pendullum

Recovery/Running Flats
Airplanes (Human Jive Remix) -

Hills/Climb
All of the Lights (clean version) - Kanye West

Endurance Run - keep a steady, quick cadence while making the flat road into a small hill
Eminence Front - The Who

Interval Revolution 12/21/10

Teaching this class was so much fun because it was earlier in the evening as per my usual and because all of the participants were so reactive and worked so hard.  Its amazing how much I respond to crowd reactions.  It gets me all fired up!!!

Warm Up
The Right Life  - Seal

Seated and Standing Hills - still getting warmed up, starting to add in some resistance
We R Who We R - Ke$ha

Running Flats - keeping the heart rate elevated.
When Love Takes Over - Kelly Rowland

Intervals - exploding out of the saddle to position "3" to bring heart rates to 85% of the maximum, then back down to the saddle to reduce heart rates, repeat!
Boom Boom 2 - DJs from Mars

Climb - in and out of the saddle.  Super heavy resistance.  Push and pull using the entire leg.
What's My Name - Rihanna

Upper Body Strength Work - bicepts, tricepts, upper back, chest, shoulders.
Stylo - Gorillaz

More Upper Body Strength Work
Electronic Santa - Blazer Force.  I got this song (and others) for free on target.com

Running Flats - in and out of the saddle
Hey Baby - Pitbull

Running Flats - make sure to have a little "hill" under the wheel when standing at "2" to protect your knees and ensure proper form.
Airplanes (Human Jive Remix) - Chani

Upper Body Strength Work
The Time (Dirty Bit) - Black Eyed Peas

Climb - SUPER HEAVY!!
Coming Home - P Diddy

Jumps/Jumps on a Hill - from 1 to 2, then add more resistance and go from 2 to 3, 4 counts, repeat 3x
3 - Brittany Spears

Upper Body Strength Work
Need You Know (CPR remix) - Jimmy Rep

Running Flats - last chance to burn major calories
Disturbia (Jody Den Broeder Remix) - Rihanna

Cool Down
I Believe in Father Christmas - Greg Lake

True Revolution 12-18-10

I subbed a class at 8am (yikes!) last Saturday and it was such a blast!  I had tons of excited people staring at me and giving me lots of positive vibes.  They all worked so hard and we had a fun time together.  I was so flattered because a few folks came up to me and personally thanked me for a good class.  Ah, the little things in life!

Warm Up
Cosmic Love - Florence and the Machine

Hills - standing and seated, about 3 sets
Living in a Dream - Finger Eleven

Standing and Seated Flats
Break your Heart - Taio Cruz (feat. Ludacris)

Running Flats - start on low resistance, gradually increasing little by little every 30 seconds or so.  In the saddle for almost 3 minutes, then exploding out to position "2" to a standing run.
Knock You Out - Tiesto

Climb - seated and out to position "3" gradually increasing resistance to completely maxed out.
Wavin' Flag - K'naan (I loooooooove this song!)

Intervals - 45 seconds of tough work in and out of the saddle, then backing off of the speed and resistance to recover briefly before the next interval.
Christmas in Sarajevo - Trans-Siberian Orchestra

Climb - super heavy, work is in the saddle, 30 seconds at a time
Get Over It - Ok Go

Jumps - 4 count, 3 sets, moderate hill under the pedals.
Shut Up and Let Me Go - The Ting Tings

Sprints - out to position "3", heavy as you can handle. Pedal as fast as you can for 15-20 seconds, 3 sets.
Animals - Nickelback

Recovery/Hills - about 2 minutes of recovery from the sprints.  Let the heart rates lower, catch your breath.
Dog Days are Over - Florence and the Machine (I used a mashed up version)

Hills/Climb
Only Prettier - Miranda Lambert.  Okay, I hate country music, but this song cracks me up!

Running Flats
Boom Boom 2 Mashup - DJs from Mars

Running Hills - small hills, quick pace
The Catalyst - Linkin Park

Cool Down
I Believe in Father Christmas - Greg Lake

Pay it Forward Friday!

I posted a few days ago about the Ride2Recovery fundraising event that I am participating in and organizing again next February:

http://acyclepsycho.blogspot.com/2010/12/ride2recovery-fundraising-event.html

I will most likely post this over and over again until you get so sick of reading about it that you will either;
a) unsubsribe to my blog (please don't!!!)
b) decide to participate with us (yay!)
c) donate (super yay!)

It just so happens that "Celebrity" Jeopardy has been on television during my lunch hour.  The "celebrities" all pick a charity and they all get pretty nice checks to donate to them depending on how they do in the show.  I loooooove Jeopardy and I feel especially intelligent against these folks because of categories like, "Pick a Number between 3 and 5".  Okay, that was obviously a lame joke, but seriously, the answers are so much easier during this week.

How are you paying it forward?

Core Revolution - 12-14-10

I wasn't really in the holiday spirit when I made my playlist, but its still a really good one!  I was so glad that our microphone was working properly tonight.  It made for a really fun and energetic class.

Warm Up
Ride Like the Wind - Fab

Running Hills
Bulletproof - La Roux

Running Flats - seated and standing
Memories - David Guetta feat. Kid Cudi

Running Flats - seated and standing
Gettin' Over You - One Love feat. Fergie

Jumps/Jumps on a Hill - 4 count with plenty of resistance. 
One Thing Leads to Another - INXS

Climb - seated and out to "3".  30 seconds with the resistance maxed out in the saddle to get the heart pumping and the quads screaming.
Rude Boy Resort mashup - DJ Schmolli

Climb - seated and standing with surges of power.  Maximum resistance
All of the Lights (clean version) - Kanye West feat. Rhianna

Recovery then Hills
Dreams - Van Halen.  Apparently, my husband who takes my class thought this song was "corny", so I probably won't be using it again anytime soon!

Running Flats - seated and standing
Hey Baby - Pit Bull feat. T Pain (I love this song!)

Hills - Cadence is quicker, resistance is a moderate hill.  This remains the same throughout the whole song.  As we change body positions, it feels as if we have added in more resistance.
What Part of Forever - Cee Lo Green

Running Hills/Climb - Heavier Resistance, Cadence about 80-90 rpm.  Last song of the night, so really focus and push through the "pressure".
Pressure - Company of Thieves

Cool Down
The Chanukah Song - Adam Sandler

Ride2Recovery Fundraising Event

I hosted this event last year and it was fun, inspiring and a great way to raise money for a wonderful cause.  This year it is being held on 2/26 from 9-11am (at The Revolution if you are nearby).  This event raises money for men and women in the armed forces who are being rehabilitated mentally and/or physically using indoor and outdoor cycling.  Between about 15 of us last year, we raised almost $4000.00!!!

If you would like to register to participate, you may do so by going to: http://www.ride2recovery.com/spinning_nation/

click on "register as a participant", choose "spinning nation", find The Revolution and register for either hour one, hour two or both!  Then, you just have to raise some money.  Folks can donate either online (ride2recovery/spinning_nation.com, then "make a donation") or by check (if they write out checks, have them put your name in the notes section).  More info can be found on their website.

I should be receiving the promotional information asap for anyone that wants some flyers/info to get more donations.

If you would like to sponsor me and not participate, feel free to do so online or by check : )

If you have any questions, please post them on here.
Thank you!

Dear Monday...

...why do you have to get here so quickly?  I had another busy, but fun weekend in good ole' Upstate NY.  We had a fabulous meal at the Beekman Street Bistro after our Bodypump class (yes, I showered in between!).  I ate way too much of the multi grain bread, but it was just so good!  I had Artic Char with brussel sprouts for my entree and it was perfection!  Jer had the apple cider chicken and he said it was amazing as well. 

Since I am still nursing this stupid chest cold, I decided not to workout at all on Saturday.  We ran a bunch of errands that afternoon.  Then, I made, rolled and dipped about 250 cake balls  (http://www.bakerella.com/) for almost 4 hours!  I had no idea how labor intensive they would be!  I also whipped up some "hot chocolate on a stick" (http://www.foodiewithfamily.com/blog/2009/12/02/hot-chocolate-on-a-stick/) for my lovely coworkers at The Revolution. 

Sunday was our annual cookie exchange with the girls and we had a really fun time together.  I was the only one that wasn't either a mommy, an expecting mommy or an adopting mommy.  It was kind of nice that I only had myself and my purse to carry out of the door!  I don't know how some of my friends do it!

Needless to say, Monday morning came awfully fast!  But, I did have a fantastic breakfast of Oat Revolution oatmeal and some blueberries.  http://www.betteroats.com/oats/oat_revolution/classic/  The oatmeal is 160 calories and full of whole grain goodness!  You just pour it into a bowl, fill up the paper pouch with water, add that to the bowl and microwave for 2 minutes.  It seriously was so good and I will be eating this for many mornings to come!!

Enjoy your day!

Ab-solute Revolution 12 - 7 -10

I have switched classes and now teach Tuesday nights and the class is almost like my "core revolution", but its 60 minutes of spinning, plus 10-15 minutes of ab work. 

Here is how it shaped up!

Warm Up - 80-110rpms, light stretching, breathing and pedal stroke exercises. 
Gimme Sympathy - Metric

Running Flats
Feel Alive - Benassi Bros.

Running Hills - moderate to steep hills, in and out of the saddle
Boom Boom 2 (mashup) -DJ's from Mars

Climb - steady cadence, heavy resistance
Coming Home - P. Diddy

Climb - still heavy resistance, changing to a quicker pace a few times for a surge of power out of the saddle
Christmas/Sarajevo - Trans-Siberian Orchestra

Recovery/Hills - about 45 -60 seconds of recovery, then onto little hills
We R Who We R - Ke$ha

Climb - in and out of the saddle, gradually increasing until you are maxed out
Bang Pop - Free Energy

Hills - faster cadence in the saddle, then out to "3" keeping the pace and gradually increasing resistance
Like a G6 - Far East Movement

Running Flats/Hills/Climb - this is the most challenging part of the ride.  Start in the saddle, fast cadence, then up for a standing run, then out to "3" increase the resistance and keep it quick.  Last minute is in the saddle for a sprint
Painkiller - Freestylers

Climb
Power (clean version) - Kanye West

Hills
Electric Feel - MGMT

Standing and Seated Hills - quick cadence, gradually increasing resistance
King of Pain - Police

Running Hills
New in Town - Little Boots

Seated and Standing Flat - go all out!  Quick, little resistance, don't give up its only 2:45!!!!
What I Want - Daughtry

Cool Down
I Believe in Father Christmas - Greg Lake

How to avoid gaining extra holiday pudge (no, I didn't say fudge!)

If you are anything like me, you worry each and every holiday season that you will gain 20 pounds.  I don't know if its that the holidays put me in an especially good mood, or if its that I am surrounded by delicious snacks and treats that I usually only have once a year, but I feel myself compromising my good senses and indulging more often than usual.

I also find myself on the scale each morning in fear that those holiday pounds are already creeping onto my thighs.  Luckily, I made it through Thanksgiving without gaining and am still holding my weight steady as of this morning (yay!).

I am by no means a trained professional (although I did minor in nutrition at Syracuse University) and you should always consult your doctor before changing your diet, but here are a few tricks that I use to make sure I can enjoy the holidays without suffering with the guilt and pounds on January 2nd.

Office Party:
If it is a potluck type situation make sure that you bring something that is tasty, festive and health conscious.  That way, you can fill up on your own dish and just try a bit or two of the more calorie dense foods.  I have brought things like hummus with pitas and fresh veggies, homemade salsa verde with blue corn tortilla chips, flatbread pizzas, shrimp with tequila cocktail sauce or how about a big salad with tons of roasted veggies?  I like to use cookinglight.com for recipe ideas also.

House/Cocktail Party:
Here is a great article on cocktails that are fun, festive and lower in calories. http://www.cookinglight.com/eating-smart/smart-choices/holiday-cocktails-00412000069027/
I also suggest eating dinner or a meal before going to one of these events.  That way, you are not feeling the urge to graze on less than healthy options all night long.  We all know that after a few cocktails, you could be more likely to forget all about your good eating habits and splurge.  It only takes an extra 100 calories per day to gain 10 pounds in a year!

Brunch:
I love brunch.  It could very well be my favorite meal.  Try focusing on filling your plate with lots of fruits and veggies.  Quiches and dishes with rich sauces are going to be a major calorie pitfall for you.  If you can get eggs made to order, have one scrambled with some spinach or other veggies and a little bit of Tabasco.  They will be super flavorful and save you some calories that you can spend on that muffin that has been staring at you! 

The Big Holiday Dinner:
My family (for some reason) likes to have an early dinner on Christmas, like around 3pm.  We usually get to my mom's house around 1pm or so and that is when all of her yummy appetizers are served.  Who can pass up spinach and artichoke dip?  Not me!!  For me, its all about balance and spending my calories how and when I want to throughout the day.  So, if I have some yummy dip, I try to eat a big salad with my dinner and avoid that dinner roll with real butter.  Again, I try to fill my plate with mostly veggies, lean protein and a few good carbs.  I enjoy my dinner, but I don't feel guilty or stuffed by the end of the night.

So, all in all, its all about spending your calories how and when you want to.  I am allowed about 2000 calories a day and I try to stick to that even at Christmas dinner.  You should always enjoy yourself, so don't focus on counting each calorie, but try to be a little aware of what you are consuming. 

Happy Holidays!  Can you find the fat kitty in the picture?

Pay it Forward Friday

I always try to give back during the Holiday season, whether it is donating toys for Toys for Tots (toysfortots.org) or donating food items to a local food pantry.  Throughout the rest of the year, I donate money to different organizations (SPCA, Christopher Dailey Foundation (christopherdaileyfoundation.com), etc.). 

So, don't forget to give back to your community in any way that you can this holiday season to benefit someone (or some animal) that is less fortunate than you.  A little bit really goes a long way!

Are you donating to any organizations this holiday season?

My physical therapy was a success! Goodbye hip pain!

About 3 years ago I was experiencing pain that would start on my right hip and would work its way down all the way to my toes.  It was kind of a dull-ish pain that was achy and then at times stinging depending on my position.  I went to physical therapy about 4 times and they told me it was piriformis (http://en.wikipedia.org/wiki/Piriformis_syndrome).  They gave me some tips on how to stretch and what exercises would "loosen" it up for me.  Spinning was the best thing that I found to remedy my pain and after a few weeks, I had gotten rid of my pain in my ass (pun intended)!

Flash - forward to a few weeks ago: the pain in my ass was back!  Ugh!  So, I tried my stretches, broke out my foam roller and still was experiencing wincing pain all down my right side.

This is obviously not me in the picture.

I went back to physical therapy a couple weeks ago to find out that it was not piriformis syndrome, but my lower back that was causing my nerves to be pinched and for my sciatica to be acting up.

He gave me more stretches to do, mostly laying on my back and bringing my knees into my chest, then back down.  I do this for 10 reps, 4-5 times a day.  These stretches really help to relieve the pain and I was surprised and thankful that their was an easy solution to my pain.

He also said that for the next few months I should not do any kind of movement that would cause me to arch my back, such as:

back kicks in Bodycombat

any kind of glute work (like in my barre class that I was loving)

back bends in yoga (darn!  I was so good at those!)

supermans (I do these all the time when I teach my Core Revolution class)

So, I have changed my routine a bit, but it is paying off because the pain in my ass is gone for now!!