12/19/11 & 12/20/11

This will be my last post until the New Year!!!  We leave for our vacation on Saturday and we will not return until 1/5/12.  If you are planning on attending my classes while I am gone, you are in good hands!  I have arranged for subs for all of my time slots.

I have a group of 4 people that are becoming my regular Monday night crowd.  One is a former pro baseball player, one is a future triathlete, one is an avid spinning enthusiast and the other is a young, athletic chick.  Needless to say, it is different and great experience to instruct such an athletic team!  As an instructor, it challenges me to push even harder!


Warm Up
Something Good Can Work - 2 door cinema club

Running Flats
Helena Beat (lenno extended mix) - Foster the People

Running Flats
You Used to Hold Me - Calvin Harris

Running Hills
Take the World - She Wants Revenge

Hills
Let Go - Frou Frou

Climb
T.H.E. - Will.i.am

Climb
Don't Move - Phantogram

Jumps
Phantom Pt II - Justice

Sprints
Day N' Nite - Kid Cudi

Recovery, then climb
All or Nothing - Theory of a Deadman

Running Flats
Marry the Night (Zedd remix) - Lady Gaga

Running Hills
Christmas Eve/Sarajevo - Trans Siberian Orchestra

Cool Down
Chanukah Song - Adam Sandler

Cool Down
Hallelujah - Jeff Buckly

12/17/11

Warm Up
Shut Up and Drive (wideboys remix) - Rihanna

Warm Up
Can't Stop - Maroon 5

Running Hills
Bottoms Up - Nickelback

Running Hills
Push It - Salt N Pepa

Running Hills
Enemy - Sevendust

Climb
The Immortals - Kings of Leon

Climb
Lost! - Coldplay

Running Hills
Helena Beat (lenno extended remix) - Foster the People

Hills
Take the World - She Wants Revenge

Sprints
Got The Life - Korn

Cool Down
Have Yourself a Merry Little Christmas - She & Him

12/15/11

I have mentioned this before, but I teach at 2 different locations and I have different groups of clients at each place, so they are not hearing repeats as you might see in my blog. 

Warm Up
Shut up and Drive (Wideboys remix) - Rihanna

Warm Up
Can't Stop - Maroon 5

Running Flats - Grouplove

Hills
We Are Young - 3OH!3

Climb
Naughty Girl - Beyonce

Running Flats
Pause (zumba mix) - Pitbull

Climb
Bottoms Up - Nickelback

Running Flats
Sun is Shining (funkstar de lux mix) - Bob Marley

Climb
People are People - Depeche Mode

Climb
The Immortals - Kings of Leon

Sprints
Got the Life - Korn

Cool Down
Never Let Me Go - Florence and the Machine

12/14/11

AHHHHHH!!! Is anyone else feeling generally overwhelmed this holiday season?  I know it may sound a little cliche, but I honestly believe that working out and spinning in particular, is what is getting me through this December in one piece!  I find that while I am on the bike I am focused on just one thing - a great workout!  The errands I have to run, dinner I have to make and other little tasks just seem to go out of my brain for at least that one hour.

12/13/11 - this is my first try at linking you to my Spotify playlist. I hope it works for you!

Warm Up
Hearbeat - The Fray

Warm Up
Can't Stop - Maroon 5

Running Flats
Tongue Tied - Grouplove

Running Hills
Not Your Fault - Awolnation

Hills
We are Young - 3OH!3

Running Flats
Sun is Shining (funkstar de lux mix) - Bob Marley

Running Flats
Pause (zumba mix) - Pitbull

Climb
Fight for You - Jason Derulo

Running Hills
Bottoms Up - Nickelback

Sprints
Diamond Eyes - Shinedown

Running Hills
Remedy - Seether

Climb
People are People - Depeche Mode

Cool Down
White Christmas - Lady Gaga

Flats, Hills and Climbs - Oh My!!

One of my readers (Hi Alli!) recently asked me to define what I mean when I describe the terrain in my blog.  I teach strictly by Spinnings guidelines, so what that means is that I choose from 1 of 5 different profiles when designing my ride.  http://www.spinning.com/images/Target_Heart.pdf

From there, I figure out what I would like my ride to look like paying close attention to where there heart rates will land.  Keep in mind, these are my interpretations on what I have learned through my certification and continuing education classes.
Flats = cadence: 80-110rpms, lower resistance, you can be in or out of the saddle.
Hills = cadence: 60-80rpms, moderate to heavier resistance, you can be in or out of the saddle.
Climbs = cadence: around 60 rpms, slow and steady with a super heavy gear, in or out of the saddle.
http://www.spinning.com/images/Cadence_Ranges.pdf

So, when I am ready to sit down and make up my ride, I go in this order:
1) decide what profile I would like (interval, strength, etc.).
2) design a ride according to the target heart rates in that profile.
3) choose music to help the class stay with a steady cadence.
4) listen to the music while visualizing the ride and make adjustments as needed.
5) teach a kick ass class!

I hope this helps!

12/12/11

Warm Up
Good Feeling - Flo Rida

Running Flats
Where Have You Been - Rihanna

Running Flats
Rhythm is a Dancer (Jens mix) - SNAP!

Running Hills
Time is Running Out - Muse

Running Hills
Midnight City - M83

Climb
Enjoy the Silence - Depeche Mode

Climb
Irrestisble Force - Jane's Addiction

Jumps/Recovery
Love You Like a Love Song - Selena Gomez

Climb
Not Meant to Be - Theory of a Deadman

Running Flats
Sun is Shinking (funkstar De Lux mix) - Bob Marley

Running Flats
In the Dark - Dev

Hills
Cough Syrup - Young the Giant

Running Flats
Paradise (Infinity and you know it) - Mashup Germany

Cool Down
Never Let Me Go - Florence and the Machine

Cool Down
White Christmas - Lady Gaga

12/11/11

Warm Up
Heartbeat - the Fray

Running Flats
Blackout - Breathe Carolina

Hills
Monarchy of Roses - Red Hot Chili Peppers

Intervals (shoulders)
Party All Night - Sean Kingston

Running Hills
Time is Running Out - Muse

Climb
Got 2 Luv U - Sean Paul

Intervals (bi's & tri's)
Rihanna v. Tiesto - Where Have You Been?

Climb
5 O'Clock - T Pain feat. Lily Allen

Running Flats
Hit the Lights - Jay Sean

Intervals (back & chest)
Turn the Levels - Djlobsterdust

Running Flats
Pause (zumba mix) - Pitbull

Running Hills
Smells Like Teen Spirit - Club4Life

Climb
Princess of China - Coldplay & Rihanna

Cool Down
White Christmas - Lady Gaga

I am a Spinning Machine!

Phew....where the heck did December go?  I can hardly believe that it is halfway through the month already and just days away from the holidays.  Statistically, this time of year I get less and less people in the saddle because they are often busy with holiday plans, shopping and/or parties, but this year is proving me wrong!  My classes have remained steady and I could not be more thrilled!  I think it is because the Revolution (myrevnow.com) is a wonderful place to work and workout.

I taught my first cycling class at Jeanie's last night (jeaniescustomfitness.com) and it was full!!  Granted, there are only 6 bikes (so far), but it still counts! I have an amazing group of family and friends to support me and also had a couple of new folks.  I was thinking about the dynamics of the participants last night: 1 future triathlete in his mid 20's, 1 former pro baseball player, a couple of younger chicks, my husband (who is not in his 20's, he,he!) and most of them were brand new to cycling.  It goes to show that cycling is for everyone!

As I mentioned, December is a busy time of year for everyone, including the instructors, so I have been picking up a lot of extra classes.  I have taught about 9 classes in the last 11 days and I keep picking up more and more!  I will be in killer shape for our upcoming cruise ;)

12/10/11

Warm Up

Miles Away - Madonna

Running Flats

Helena Beat (Lenno extended) - Foster the People

Running Hills

Time is Running Out

Running Hills

Push It - Garbage

Hills

Blackout - Breathe Carolina

Hills

Cough Syrup - Young the Giant

Climb

5 O'Clock - T-Pain feat. Lily Allen

Climb

All or Nothing - Theory of a Deadman



Sprints
Unbound (the wild ride) - Avenged Sevenfold

Cool Down
Christmas Lights - Coldplay

ABSolute Revolution, 12/8/11

Warm Up
Miles Away - Madonna

Running Flats
Helena Beat (Lenno extended) - Foster the People

Running Hills
Time is Running Out - Muse

Running Hills
Push It - Garbage

Running Flats
Blackout - Breathe Carolina

Hills
Cough Syrup - Young the Giant

Climb
5 O'clock (clean versions) - T Pain

Climb
All or Nothing - Theory of a Deadman

Sprints
Unbound (Wild Ride) - Avenged Sevenfold

Cool Down
Christmas Lights - Coldplay

BIG NEWS!!!!

Yes, this news did warrant the title being in all caps, ha, ha!!  As most of you know, I have been teaching at the Revolution (myrevnow.com) on Tuesday and Thursday nights. I absolutely love being a part of that team and love teaching there.  They have great packages available and the studio is state of the art.

I have been asked to join another wonderful team at Jeanie's Custom Fitness Studio (jeaniescustomfitness.com) in Wilton, New York!!  I will be teaching there on Monday nights and Saturday mornings.  The studio only has 7 bikes currently, but I bet they will be looking to expand once people start introducing themselves to cycling.  Jeanie's also offers Zumba, personal training and a great bootcamp.  If any of you are local, check out the website or facebook page for more information!

True Revolution, 12/6/11

I can only assume that this playlist was pretty good because I saw a lot of singing, laughing and sweating!!

Warm Up
Paradise (Tiesto remix) - Coldplay

Running Flats
Jupiter Unison (3LAU Bootleg) - Dallask and Porter Robison

Running Flats
Marry the Night (Zedd Remix) - Lady Gaga

Running Hills
Not Again - Staind

Jumps
Domino - Jessie J

Climb
Easy to Love You - Theory of  a Deadman

Climb
5 O'Clock - T Pain feat. Lily Allen (clean version!)

Hills
Cough Syrup - Young the Giant

Running Hills
Somewhere I Belong - Linkin Park

Sprints
Unbound (the Wild Ride) - Avenged Sevenfold

Recovery/Climb
Your Decision - Alice in Chains

Running Flats
Blackout - Breathe Carolina

Running Flats
Helena Beat (Lenno Extended Remix) - Foster the People

Cool Down
Christmas Lights - Coldplay

Cool Down
I Believe in Father Christmas - Greg Lake

ABSolute Revolution, 12/1/11

Warm Up
I Like How it Feels - Enrique Iglesias

Running Flats
Who's that Chick? - Rihanna

Hills
Bright Lights Bigger City - Cee Lo Green

Climb
Falls on Me - Incubus

Climb
Irresistible Force - Jane's Addiction

Jumps
I Love you Like a Love Song - Selena Gomez

Hills
Don't Hold Your Breath - Nicole Scherzinger

Sprints
I Know it Hurts - Alter Bridge

Hills
Who Knew (Bimbo Jones Remix)- P!nk

Cool Down
Just a Kiss - Lady Antebellum

True Revolution, 11/29/11

My body is finally feeling closer to being 90% healed and ready for some intense workouts! I did a really challenging workout on Tuesday night, but I made sure to coach to ALL levels of fitness.  The phrase I used was the "800 club", meaning, you could burn up to 800 calories during this ride.  It is totally up to you and what you want to get out of this workout.  If you are just here to have some fun, sweat a bit and listen to some good tunes, go ahead and burn those 200 calories.  Every single one counts!!!

Also, I used Spotify for the first time and I loved it!  I bought the "premium" membership for $9.99 so that I could access my music "offline", or when I do not have WIFI access.

Warm Up
Crank it Up - Akon

Running Flats
Where Have You Been - Rihanna

Running Flats
Take Over Control (extended version) - Afrojack

Running Hills
Midnight City - M83

Hills
Take Back the City - Snow Patrol

Climb
Take Care - Drake

Climb
Trying Not to Love You - Nickelback

Recovery/Jumps/Jumps on a Hill
Love you Like a Love Song - Selena Gomez

Running Flats
Dancing in the Dark - Dev

Running Hills
We R Who We R - Chunk!, No, Captain Chunk! This is a great punk rock version!

Running Hills
Stupify - Disturbed

Climb
Not Meant to Be - Theory of a Deadman

Sprints
Witchcraft - Pendelum

Cool Down
Just a Kiss - Lady Antebellum

20,000 Views!!!!

Wow, you guys really are psycho's!!!  I started this little blog about a year ago and look how far it has come!!  I have had 21,000 page views as of today and that is so wonderful!  I am going to try and continue to post as often as I can and I hope you all are enjoying it.  Becoming a "follower" of my blog would really make my day :)

True Revolution, 11/22/11, 6:30pm

Wow, did we have a great time in class last night!  I have been getting an almost full house week after week and I cannot be more thankful for such a dedicated and hard-working team.  To show my appreciation, I always try to have new music and a positive attitude.

This profile was all about strength, so lots of climbing.  One member told me he burned 100 calories more than usual with this ride.

Warm Up
Life Gets Better - Ed Solo & Skool of Thought

Running Flats
Paradise (Infinity and you Know It) - Mashup-Germany
http://www.mashup-germany.com/

Running Flats
Turn The Levels - DJ Lobsterdust
http://djlobsterdust.com/

Hills
Better with the Lights Off - DJ Party Rock

Hills
Fight for You - Jason Derulo (remixed version of Toto's "Africa")

Climb
Rolling in the Deep - Go Radio.  This version is more punk than pop and awesome!!!

Climb
Take the World - She Wants Revenge

Running Hills
Mr. Know it All - Kelly Clarkson

Jumps
Fight for your Right to Party - Beastie Boys

Running Hills
Ride Insane - Sevendust

Climb
It will Rain Sex and Candy - Mashup Germany

Running Hills
Love-Hate-Sex-Pain - Godsmack

Hills
Roll Up - The Ready Set

Cool Down
Thanksgiving Song - Adam Sandler

Cool Down
Fly - Nicki Minaj & Rihanna

Avoiding Weight Gain During the Holidays

Happy Tuesday Psycho's!  Since Thanksgiving is right around the corner, the main topic of conversation at the cycling studio has been about avoiding those extra holiday pounds.  While I am not a registered dietitian or a doctor, my advice is to just try to break even.  Enjoy the foods that you look forward to having and just workout more often. 

As in many cultures, food and the idea of sitting down to a meal together is an important part of celebrating the holidays.  Maybe it is mom's cookies or your friend's mashed potatoes that gives you that feeling of "home" or nostalgia.  Don't try to cut those out completely because that could cause you to binge later on and have feelings if guilt or regret - that is not what the holidays are all about.

Below is an article that I thought was interesting, so I thought I would pass it along.  The main points are that on average, we will consume around 3200 calories on Thanksgiving. It only takes 3500 calories to gain a pound, so keep that in mind!!  In one cycling class you could burn up to 800 calories.  Let's all be thankful for that!

I am most thankful for my dedicated Psycho's for all of your hard work and support throughout the years.  Happy Thanksgiving!

 

http://www.womenshealthmag.com/weight-loss/have-a-lower-calorie-thanksgiving-feast

 

ABsolute Revolution, 11/10/11, 6:45pm

Opps, I forgot to post this for you all last week!

Warm Up
Good Feeling - Flo Rida

Running Flats
Mr. Saxobeat - Alexandra Stan

Jumps
Party all Night - Sean Kingston

Climb
Princess of China - Coldplay and Rihanna

Climb
Back in the Saddle - Aerosmith

Running Flats
We Found Love - Rihanna

Sprints
Warrior's Call - Volbeat

Recovery/Hills
Energy - SuperHeavy

Running Flats
Little Bad Girl - DJ Shocker

Climb
Crow & the Butterfly - Shinedown

Cool Down
Fly - Nicki Minaj & Rihanna

True Revolution, 11/15/11

Do you ever just have a "fat day"?  I have been having a fat week it seems and I noticed myself getting a little OCD with workouts and calorie counting.  Luckily, I remembered what my Registered Dietitian had told me about all of that.  She said it is not a bad thing to think about your activity level and what you are putting into your body.  It is only a bad thing if you think about those things constantly.  So, this past week I have only weighed myself once and have stopped tracking my calories.  My weight is well within a healthy and normal range and I just need to settle down, lol!!!

Warm Up
Hit the Lights - Jay Sean

Hills
Monarchy of Roses - Red Hot Chili Peppers

Jumps
Party All Night - Sean Kingston

Running Flats
Smells Like Teen Spirit - Club4Life

Running Flats
Barbra Streisand - Duck Sauce

Climb
Not Your Fault - Awolnation

Running Hills
For your Entertainment - Adam Lambert

Running Flats
D'Adore Hardcore - Scooter

Running Hills
Midnight City - M83 (love this song!)

Climb
Princess of China - Coldplay & Rihanna

Running Climb
Man in the Box - Alice in Chains

Hills
Better with the Lights Off - DJ Party Rock

Running Flats
We Found Love - Rihanna

Cool Down
Let's Stay Together - Al Green

Cool Down
Fly - Nicki Minaj & Rihanna

Check us out!

The Revolution is being featured on News Channel 13 at noon on Friday!  You might also get to catch it on wnyt.com.  Come see what REVolutionary workout is REVolutionizing the Capital District!

Cycling 11-8-11, 6:30pm

I am back baby!!!!  I am sure that many of you out there can relate to the amazing feeling that I had when I went into class on Tuesday.   I feed off of the participants positive energy and I always admire everyone's determination and power.  If you have ever experienced the "runners high", I can attest that indoor cycling at The Revolution provides you with that same feeling!  Mentally, physically and spiritually I almost feel connected to everyone in the room in a way.  We are a pack, one tribe, one team determined to have healthy and positive lifestyle.

Warm Up
Good Feeling - Flo Rida

Running/Standing Flats
Hit the Lights - Jay Sean

Hills
Don't Move - Phantogram (this is a local band!!)

Climb
Irresistible Force - Jane's Addictions (the lyrics are perfect!)

Jumps/Jumps on a Hill
Cheers (Drink to That) - Paulette

Sprints
Ride Insane - Sevendust

Recovery/Climb
When We Stand Together - Nickelback

Intervals - Running Flats then increasing resistance to run on a hill for about 40 seconds
Pumped Up Kicks - Dr. Pack

Intervals - start on a moderate hill, add gear and push harder for about 30 seconds
For Your Entertainment - Adam Lambert

Hills
Called out in the Dark - Snow Patrol

Climb
Mr. Know it All - Kelly Clarkson

Running/Standing Flats
Sexy and I Know It - LMFAO

Cool Down
Fly - Nicki Minaj and Rihanna

Cool Down
How to Love - Lil Wayne

I'm Baaaaaaack!!

Happy Friday Psycho's!!  After begging and pleading with my doctors, I am coming back to spin!!  I do not have 100%  clearance to spin "all out" like I usually do, but I am so excited to get to be on that bike again!  I basically just need to sit upright every now and again to give my muscles a break and I can't really bounce around a lot (not like we do that in spin anyhow).

So, if you are in the area on Tuesday and/or Thursday night, come and see me at the best cycling studio in the country!  Myrevnow.com to sign up!!

Tuesday 6:30pm - True Revolution (60 mins spin) or Thursday 6:45pm - ABsolute Revolution (45 mins spin, 15 mins abs).

Join me for my big come back!! 

TGIF!!!

I think I have CWS.  Otherwise known as; cycling withdrawal syndrome.  It is characterised by lack of "woohoo-ing", lack of laughing while sweat drips into your eyes, dust on your clip-in shoes and a general feeling of "blah".

The good news is that I should be cleared to workout again either by 11/3 or the week after!!!!!  I had some personal/medical reasons why I couldn't come back sooner than I had originally thought.  Even better news, it can only get better from here!!

I am very lucky to have a supportive and caring boss and also a great team helping me out.  I hope to see you all in a week or two for my big comeback!!

Hello Psycho's!

Believe it or not, I did NOT fall off the face of the Earth!!!  For personal and health reasons, I need to stay off the bike for a few weeks.  It was 2 weeks at first, but now has been pushed to 3 weeks.  I cannot tell you how much I miss working out and teaching!  It is such a large and important part of my life and I really miss it.  I also miss seeing those smiling (and sweaty) faces out there each night.

In other news, I have decided to focus my attention and energy to one facility - The Revolution!!!  I will be continuing to teach on Tuesday nights and one additional night  - I am not sure if I am cleared to share that with you yet.  I have loved working there for the past year and I am really glad about my decision.

Tentatively, I am due back on 10/25, if all goes as planned!!

9/27/11, 5:45pm

Warm Up
Time of Our Lives - Paul Van Dyk

Running Flats
We Found Love - Rihanna

Hills
Toxic Valentine - All Time Low

Climb
Paradise - Coldplay

Climb
Safety Dance - Men Without Hats

Running Flats
Sexy and I Know It - LMFAO

Sprints
Showdown - Pendulum

Recovery then Jumps/Jumps on a Hill
Money for Nothing (Radio Edit) - Crew 7

Running Hills
Stupify - Disturbed

Running Flats
Mr. Saxobeat - Alexandra Stan

Hills
Nothing Really Matters - David Guetta

Running Hills
Energy - SuperHeavy

Cool Down
Wicked - Chris Isac

9/21/11

Warm Up
Energy - SuperHeavy

Running Flats
Mr. Saxobeat - Alexandra Stan

Running Flats
I Can Only Imagine - David Guetta

Weights
Hot (Play and Win Remix) - Inna

Hills
Rope (Deadmau5 mix) - Foo Fighters

Climb
Save Me - Nicki Minaj

Weights
Billionaire (humanjive mix) - G.G.

Running Hills
Night of Your Life - David Guetta

Sprints
Burning Down the House - The Used

Climb
Love is the 7th Wave - Sting

Hills
Crucify the Dead - Slash

Weights
Sweat - Snoop Dogg

Cool Down
Hold On - Michael Buble

9/20/11, 7pm

Warm Up
Sweet Disposition - Temper Trap

Running Flats
A Dirty Bit S&M on the Floor mashup - ??

Hills
What Part of Forever - Cee Lo Green

Running Flats
Move for Me - Kaskade

Running Hills
Stupify - Disturbed

Climb
Wavin' Flag - K'naan

Running Hills
Is there a Ghost - Band of Horses

Running Flats
Sweet Dreams - Beyonce

Jumps/Jumps on a Hill
That's Not My Name - Ting Tings

Cool Down
Gotten - Slash

9/20/11, 5:45pm

Warm Up
Sweet Disposition - The Temper Trap

Running Flats
I Can Only Imagine - David Guetta

Hills
Is There a Ghost - Band of Horses

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

Running Hills
Stupify - Disturbed

Sprints
Hold it Against Me - Britney Spears

Recovery then Hills
Mouthful of Diamonds - Phantogram

Running/Standing Flats
Russion Roulette (Jump Smoker Remix) - Rihanna

Running Flats
Without You - Usher & David Guetta

Running Hills
Longview - Green Day

Running Flats
Cry for You - September

Hills
Panic Switch - Silversun Pickups

Jumps
Let Me Think About It - KopyKatz

Cool Down
Here Without You - 3 Doors Down

Cool Down
God Put a Smile on Your Face - Coldplay

Do You Ever Wonder?

What a gloomy day it is in Upstate NY.  The best thing about a gloomy, rainy day is that lots of outdoor riders take it inside!!

I just read a fantastic article written by a Star 3 instructor about why instructors do the things we do and what it does to your body.  Specifically, why sprints are NOT designed to have you pedal as quickly as you can with low resistance, but rather, pedalling as fast as you can with very high resistance. 

I always say there is a method to my madness.  Read the article below to pick up more tips!

http://www.spinning.com/spinning-instructor-news/2011-9-2.asp?roi=echo7-5192634958-23329141-9fc88b26801913f02964039150ed82c5&

Have a great day Psycho's!

9/11 Duathlon

Happy Monday Psycho's!!  Boy, my weekend was filled with lots of fun, sweat and learning!  Friday night I drove down to Poughkeepsie for the Les Mills Mega Quarterly event.  It is basically an opportunity for instructors to take classes from the world class trainers and learn from them.  I worked out for about 8 hours on Saturday and I learned so much!  I hope to be able to use this information in my own Bodypump class someday. 

On Sunday, I participated in the Revolutions (myrevnow.com) first annual Duathlon to celebrate their one year anniversary.  I taught a 45 minute spin class followed by a 5k outside.  It was so great to have so many of my friends and family in the crowd.  While it was very challenging, we all got through it together and had a great time.

Here is the ride from the duathlon (99% member requested songs):

Warm Up
Celebration (Benny Benassi Remix) - Madonna

Running/Standing Flats
Let Me Think About It - KopyKatz

Hills
Pumped Up Kicks - Foster the People

Hills
My Body - Young the Giant

Running Hills
Rabbit Heart - Florence + the Machine

Running/Standing Flats
Don't Stop the Party - Black Eyed Peas

Climb
Cheers (Drink to That) - Rihanna

Running/Standing Flats
Mr. Saxobeat - Alexandra Stan

Cool Down
Amazing - One Eskimo

Spin 9/7/11

Some of the participants in class thought it would be fun to do an all movie themed playlist.  Their wish is my command - it was a great time!  I took all of their requests and worked it into a really challenging ride.  Bonus points if you can name all of the movies!

Warm Up
Footloose - Kenny Loggins

Hills
Extreme Ways - Moby

Hills
Into the Groove - Madonna

Climb
In Your Eyes - Peter Gabriel

Running Flats
Eye of the Tiger (it was a mashup) - DJ Earworm

Jumps/Jumps on a Hill
Night Fever - Bee Gee's

Climb
Live Your Life - T.I.

Climb
Power (clean version) - Kanye West

Running Flats
Don't you (forget about me) - Simple Minds

Hills
Forever Young (mashup) - DJ Lobsterdust

Hills
Girl, You'll Be a Woman Soon - Urge Overkill

Cool Down
Star Wars - BBC Concert Orchestra

9/6/11, ABsolute Revolution, 7pm

Warm Up
Beautiful People - Chris Brown

Running Flats
Little Bad Girl - David Guetta

Hills
Bad Things - Jace Everett

Climb
In Your Eyes - Peter Gabriel

Climb
Cheers (drink to that) - Rihanna

Jumps
S.O.S. - Jordin Sparks

Hills
Not Meant to Be - Theory of a Deadman

Running/Standing Flats
Turn Me On - David Guetta & Nicki Minaj

Jumps on a Hill
Temperature - Sean Paul

Running Flats
Stereo Hearts - Gym Class Heroes

Running Flats
Mr. Saxobeat - Alexandra Stan

Cool Down
Baby I Love Your Way - Peter Frampton

9/6/11, True Revolution, 5:45pm

Knowing that my husband was going to be in class last night, I made a few special additions to my playlist to celebrate our anniversary.  Unfortunately, in his business, your plans can change in an instant.  So, he wasn't able to attend the 5:45 class.  Boo.  But, I did make sure to tell little stories about why a song was in the mix and what it meant to him or us as a couple.

Warm up
Crank it Up - David Guetta

Running Flats
Waking Up in Vegas (Calvin Harris mix) - Katy Perry

Hills
Helena Beat - Foster the People

Climb
Dominos - The Big Pink

Climb
Cheers (drink to that) - Rihanna - LOVE this song!!!!!

Jumps
S.O.S. - Jordin Sparks

Sprints
Witchcraft - Pendulum

Running/Standing Flats
Hello - Martin Solveig & Dragonette

Jumps on a Hill
Temperature - Sean Paul

Running Hills
Moves Like Jagger - Maroon 5 - I had a big Adam Levine fan in the crowd ; )

Running Flats
You Make Me Feel...-Cobra Starship

Running Hills
Angel - Akon

Running Flats
Mr. Saxobeat - Alexandra Stan

Hills
You've Got the Love - Florence and the Machine

Cool Down
Baby I Love Your Way - Peter Frampton - this was our wedding song.  Everybody: Awwwwww!

It is our 3 year anniversary!!!

Happy Monday.....er....Tuesday Psycho's!  Today my husband and I are celebrating our 3 year anniversary.  I totally believe in the phrase: "Couples that play together, stay together", so we will be cycling together for a couple of hours tonight since I have to teach.  I cannot think of a better way to spend our special day!!

I am so lucky to have him in my life, supporting me and loving me no matter what path I am on.  Alright, enough mush for today!  Here are some wedding pictures that still make me giddy!!

Laughing on the alter, like usual.

My favorite wedding picture. I remember this moment so vividly.

True Revolution, 8/30, 7:15pm

I haven't had many folks that stay for my back to back classes, so I tend to repeat some of the 6pm playlist.  If someone does stay, I have a back-up ride, just in case ; )

Warm Up
Amazing - One Eskimo

Running/Standing Flats
Beautiful People - Chris Brown

Running Hills
Run to You - Bryan Adams

Hills
Bad Things - Jace Everett - if you are a Trueblood fan, this is the opening song!!

Climb
She Ain't You - Chris Brown

Sprints - 3, 20 seconds, 2 standing, 1 seated
Invicible - Adelitas Way

Recovery, Hills
It Takes Two - Rob Base

Running/Standing Flats
You Make Me Feel - Cobra Starship

Running Hills
Burning Down the House - The Used

Running/Standing Flats
Don't Stop the Party - Black Eyed Peas

Climb
I Wanna Be Adored - The Stone Roses

Hills
Back and Forth - Foo Fighters

Climb
Marry the Night - Lady Gaga

Cool Down
The Truth - Kris Allen

ABsolute Revolution 8/30, 6pm

This ride started out with a gradual incline and ended with some sprints and intervals to keep your heart rate consistent and burn lots of calories while increasing endurance.  I had a big turn-out for this class, so I hope they all enjoyed the ride!

Warm Up
Amazing - One Eskimo

Running/Standing Flats
Beautiful People - Chris Brown

Running Hills
Run to You - Bryan Adams

Hills
Bad Things - Jace Everett - if you are a Trueblood fan, this is the opening song!!

Climb
She Ain't You - Chris Brown

Running/Standing Flats
You Make Me Feel - Cobra Starship

Running Hills
Burning Down the House -  The Used

Sprints - 3, 15 seconds, standing
Voodoo Killer - G3RSt

Recovery/Hills
It Takes Two - Rob Base

Running/Standing Flats
Don't Stop the Party - Black Eyed Peas

Cool Down
The Truth - Kris Allen

Spin 8/27 & 8/29

Warm Up
Amazing - One Eskimo (thanks Karen for the suggestion!)

Running/Standing Flats
Celebration (Benny Benassi Remix) - Madonna

Hills
Lowlife - Theory of a Deadman

Climb
She Ain't You - Chris Brown

Running Hills
Run to You - Bryan Adams

Running/Standing Flats
Rain Over Me - Pitbull

Hills
Brand New Day - Trevor Hall

Running Hills
You Make Me Feel - Cobra Starship

Climb
Not Meant to Be - Theory of a Deadman

Running Hills
It Takes Two - Rob Base

Running Flats
Don't Stop the Party - Black Eyed Peas

Cool Down
My Hands - Leona Lewis

Spin 8/24/11

I confess...this was an old ride.  I originally taught this on 1/12/11, but it was so good!!!

Warm Up
My Life on the Crazy Train - mashup, Best of Bootie 2010

Hills
Hey Hey Hey - Michael Franti

Climb
Down and Out - Tantric

Running Flats
Good Girls Burn Miami - Best of Bootie 2009

Climb
Billie Jean on the Storm - Amoraboy

Hills
My Body -Young the Giant

Hills
Only Prettier - Miranda Lambert (my husband hates this song, he,he)

Flats
We R Who We R - Ke$ha

Hills
Teenage Dream - Katy Perry

Sprints
Something in Your Mouth - Nickelback

Climb
Dream On - Aerosmith

Climb
Nothin on You - Bruno Mars

Running Hills
Laid - James

Cool Down
PDA - John Legend

Spin 8/22/11

TGI....T?  Hopefully, if our plans work out, today is my Friday!!!  But, when you run your own business, it is easier said than done to actually take a day off sometimes.  So Psycho's, cross your clipped in shoes that we can have some down time tomorrow!!

Warm Up
Start a Fire - Ryan Star

Running/Standing Flats
Rain Over Me - Pitbull

Hills
Lowlife - Theory of a Deadman - you really have to just laugh at these lyrics.

Climb
She Ain't You - Chris Brown

Running Hills
She's Got Me Dancing - Tommy Sparks

Running/Standing Flats
Gettin' Over You - David Guetta

Sprints - 3 out of the saddle, about 20 seconds each
Let's Go Crazy - Prince

Recovery/Intervals
More Than a Feeling - Boston

Climb
Rocketeer - Far East Movement

Jumps - 3 sets, 4 count, running with resistance
Jump - Flo Rida

Hills
Brand New Day - Trevor Hall

Cool Down
Your Arms Around Me - Jens Lekman

Spin 8/20/11

Warm Up
Love Generation - Bob Sinclair

Running Hills
Jars - Chevelle

Running/Standing Flats
Backseat (CPR Remix) - Indy Q

Hills
Fire Woman - The Cult

Sprints
Harder, Better, Faster, Stronger - Daft Punk

Recovery/Climb
Ships In the Night - Trevor Hall

Running Hills
Rabbit Heart - Florence + the Machine

Running/Standing Flats
Higher  - Taio Cruz

Hills
Heads Will Roll (Tommie Sunshine remix) - Yeah Yeah Yeah's

Running Flats
Moves Like Jagger - Maroon 5

Cool Down
Come Back to Bed - John Mayer

9/11/11, 10 am Duathlon at The Revolution!!!

Happy Monday Psycho's!  I hope you all had a wonderful weekend!  If any of you are in the area, I will be teaching a 45 minute spin class, then running/jogging a 5k on 9/11 to celebrate the Revolution's One Year Birthday!!!  If you would like to join us, sign up at myrevnow.com.  If you prefer, you do not have to walk/run/jog, you can simply do the 45 minutes of spinning.

I hope to see you at this fun event!

Spin 8/15/11

Good morning psycho's!! I hope you all had a great weekend.  I taught my usual 10:00 am Saturday class and then we headed to Boston with my step-daughter (after a shower of course).  We had a really great time and the weather was wonderful.

On the topic of weather, is anyone else in Upstate NY totally over the cold rainy stuff we have been getting?  I have so many cute dresses just waiting to make an appearance, but it has just been too chilly out.

The only good thing about rain is that it makes for a packed spin class! 

You will notice two U2 songs in this ride.  A friend and frequent participant had been going through some tough times lately, so I thought the least I could do is add a few of her favorite songs into our ride last night.

Warm Up
After Hours - We are Scientists

Hills
Kick in the Teeth - Papa Roach

Running/Standing Flats
Backseat (CPR remix) - Indy Q

Sprints - 3 - 15 seconds, 20 seconds and 25 seconds.
Harder, Better, Faster, Stronger - Daft Punk

Recovery/Running Hills
All Because of You - U2

Climb - the only one of the night - so go all out!
Ships in the Night - Mat Kearney

Jumps - they are loooong jumps - almost 32 count
Rabbit Heart - Florence & the Machine

Jumps/Jumps on a hill
Surrender - Cheap Trick

Running/Standing Flats
Discotech - U2

Running Hills
I'm Not Going to Teach your Boyfriend - Black Kids

Running/Standing Flats
Moves Like Jagger - Maroon 5

Cool Down
Come Back to Bed - John Mayer

ABSolute Revolution 8/9, 6pm and Spin 8/8, 5:30pm

Warm Up
Every Teardrop is a Waterfall - Coldplay

Running Hills
Rabbit Heart (Raise it Up) - Florence and the Machine

Hills
My Body - Young the Giant

Climb
Ships in the Night - Mat Kearney

Jumps
Hypnotico - Jennifer Lopez

Sprints
Take My Hand - Simple Plan

Recovery/Hills/Climb
Beggin' - Madcon

Running Flats
Hot (Play & Win Club Mix) - Inna

Running/Standing Flats
Walking On a Dream - Empire of the Sun

Running Hills
Back & Forth - Foo Fighters

Cool Down
Do as I Say Not as I Do - Ed Harcourt

Spin 8/9, 7:15pm

Good Morning Psycho's!  I had a wonderful weekend and my week is shaping up to be just as nice.  On Monday, I re-used an old playlist that I really liked back in June.  Find it here: http://acyclepsycho.blogspot.com/2011/06/spin-64-and-66.html

I had a huge crowd last night and they had such great energy!

Warm Up
Every Teardrop is a Waterfall- Coldplay

Running Hills
Rabbit Heart (Raise it Up) - Florence and the Machine

Hills
My Body - Young the Giant

Climb
Ships in the Night - Mat Kearney

Climb
Rich Girl - Gwen Stefani

Running/Standing Flats
Break Your Heart (CPR Remix) - G.G.

Hills
She Loves Everybody - Chester French

Jumps - these were really long jumps, at least 32 count.  Quick pace the whole way while increasing resistance.  It was tough!
My Sharona - The Knack

Climb
Volume - Trevor Hall

Running/Standing Flats
Not In Love - Crystal Castles

Hills
Le Disko - Shiny Toy Guns

Climb
Sail - Awolnation

Intervals - gradually increase resistance while switching positions
You Get What you Give - New Radicals

Cool Down
Going to California - Led Zeppelin

Cool Down
Everybody Wants to Rule the World

Spin 8/2/11, 7:15pm

Warm Up
What You Know - Two Door Cinema Club

Running/Standing Flats
Shake Senora - Pitbull

Running Hills
Beggin' - Madcon

Jumps
Hypnotico - Jennifer Lopez

Running Hills
Hot Mess - Cobra Starship

Sprints - 3, 15-20 seconds in the saddle
Witchcraft - Pendulum

Recovery/Climb
Heaven is a Place on Earth - Belinda Carlisle

Hills
Living in America - Dom

Running Flats/Standing Flats
Love is Gone - David Guetta & Chris Willis - if you haven't downloaded this yet - DO IT! 

Climb
I Would Do Anything For You - Foster the People

Climb
Lost in You - Three Days Grace

Running Hills - mostly in the saddle, moderate resistance, increasing pace 3x
Little Lover's So Polite - Silversun Pickups

Hills
Electric Feel - MGMT

Running Hills
Legs - ZZ Top

Cool Down
Love You Lately - Daniel Powter

Cool Down
Love Bites - Def Leppard

Spin 8/1/11 & 6pm 8/2/11

Happy mid-week psycho's!!  I don't know if it is because I am fresh from a vacation, but my spin classes have just felt great all week long!  I have had tons of energy and lots of eager and hard working participants.  The week is only half-way through, so I plan on keeping the momentum going!!

This ride was formulated directly from a profile I received with my latest Spinning continuing education course.  It is a great way to keep your heart rate at a consistent pace, but it is a bit different from how I usually teach a class.  Always a good idea to keep things fresh!

Warm Up
More - Usher

Running/Standing Flats - half the song in the saddle, the other half standing.
Boom Boom Guetta - Black Eyed Peas (from Ultra Dance 11)

Seated Flat
Who's that Chick - Rihanna

Seated/Standing Climb - equally 1/2 and 1/2
Beggin' - Madcon

Standing Climb
Hot (play and win club mix) - Inna

Seated Climb to Standing Climb (3) to Position 2, equally
Hot Mess - Cobra Starship.  I had fun playing with the title and chorus of this song ; )

Seated Flat to Jumps
Hypnotico - Jennifer Lopez

Seated Flat to Jumps
S.O.S. - Jordin Sparks

Jumps on a Hill
Little Lovers so Polite - Silversun Pickups

Standing Flat
Hello - Martin Solveig & Dragonette - this was the most challenging song for myself, personally, so I kept that in mind while I was coaching.

Hills and Recovery
Spin - Cassette Kids

Cool Down
Turning Tables - Adele

Getting Personal...

As you might have gathered from my last post, we just got home from a great Las Vegas vacation on Wednesday.  About 2 weeks ago, I had interviewed to teach Bodypump at a studio located just north of the town that I live in.  The facility seems wonderful, as do the owners, but unfortunately, the time slots that were available I could not fill due to my super busy schedule.

A few days before leaving for vacation, another gym (again, north of my town) offered me a position to teach Bodypump.  I told them I would think about it and get back to them when I got back from our trip.  I could fit it into my schedule, but it would leave my week even busier than before.

For perspective, here is what my usual week looks like:

Monday - Friday 9am - 4pm(ish) office job
Monday - 5:30pm spin
Tuesday - 6pm spin, 7:15pm spin
Wednesday - 5:30pm spin
Saturday - 10:00 am spin

Usually on Thursdays I will either do boxing or yoga to get some "me" time in the week.  I will also try to lift weights either Monday or Wednesday with my husband before class.  Plus, it isn't just one hour of my day used for teaching, there is research, preparation, set up, break down, meet/greet, travel time, etc. that works into that as well.

After much consideration, I decided not to take the Bodypump position offered to me (Thursday nights) because even though physically it wouldn't be a problem, mentally it didn't seem like the best idea.  I am not complaining at all and I LOVE teaching and would not give up any of my classes for anything in the world, but sometimes you need to take a step back and look at things from another perspective.  I feel incredibly lucky to work in two beautiful facilities now and have such great members/friends that I get to see everyday, but this trip really made me realize that taking care of myself is just as important as taking care of others. 

I also love working in the office for/with my husband.  Although, he has mentioned to me a few times that I could hire someone to do my job here so that I could teach on a more full-time basis, it just never seemed like the right thing to do in my mind.  I could also just be a "stay at home wife" if I wanted to, but that is NOT an option for me either considering my high energy level ; )

Basically, where I am going with this blah, blah, blah post is that you have to appreciate the life you have and you also should celebrate your successes often.  I am going to cherish my Thursday nights off and I am hoping that I have made the right choice.  I know that the window of opportunity was left open for me, so I guess if I did change my mind, I would have a couple of options out there.  Again, I am very fortunate to be appreciated and "wanted" on some degree, but I also need to appreciate myself a little more.

Okay, mega vent over!  Back to your regularly scheduled blogging ; )

Spin 7/19/11 Vegas Baby!!!

My husband and I just got back from a fabulous trip to Las Vegas.  We stayed at the Encore and had a really great time.  My husband actually won some money, so that makes it fun!  We lounged by the pool all day, ate really extravagant meals and managed to drink some champagne and dance at night.  We even got invited to David Hasslehoff's birthday party!  Random - yes!  We went to the Playboy comedy club on Friday and that was also pretty fun.

Here is the ride I put together for the day before my trip.

Warm Up
A Little Less Conversation - F 50's

Running Hills
Pretty Vegas - INXS (they were actually in Vegas for a show on Saturday!!)

Hills
Two Step - Dave Matthew's Band

Climb
Hot Tottie - Usher

Running/Standing Flats
Waking Up in Vegas (Calvin Harris Extended Version - Katy Perry

Jumps/Jumps on a Hill
Bottoms Up - Trey Songz

Sprints
Party all the Time - Black Eyed Peas

Climb
Love-Hate-Sex-Pain - Godsmack

Running/Standing Flats
Shake Senora - Pitbull

Running Hills
Call Me - Blondie

Hills - I had them on a moderate hill seated, then up to position "2" while adding a 1/2 turn more resistance to "stair climb"
Fight for your Right to Party - Beastie Boys (everyone was singing along - so fun!)

Hills
Living in America - Dom

Cool Down
How Deep is your Love - The Bird & the Bee

Cool Down
Hold Me Now - Wayne Wonder

Spin 7/12/11

Good Morning psycho's!!  As you can tell, my summer is full speed ahead which means a few vacations here and there, so my schedule hasn't been totally consistent.

I was away last Saturday and will be away from this Thursday through next Tuesday.  Vegas baby!!!

Here is a ride from last week that I failed to post.

Warm Up
Celebration - Felix DH

Hills
Shake Senora - Pitbull (fantastic summer song!!)

Running Flats
Hold It Against Me - Britney Spears

Climb
Written in the Stars - Tinie Tempah

Running Hills
Someone that your With - Nickelback

Running/Standing Flats
Americano - Lady Gaga.  I asked my class about this song last night and I got mixed reviews.  About 50/50 love to hate ratio, lol.

Hills
Billie Jean on the Storm - Amoraboy

Running Hills - all out for 2 minutes!  I let them choose their amount of resistance from 6-10.
Amazing Grace - Dropkick Murphys

Climb
Love Hate Sex Pain - Godsmack

Hills
Living in America - Doms

Cool Down
Someone Like You - Adele

Cool Down
Eyes Without a Face - Billy Idol

Spin 7/10/11

I subbed a class for an instructor at the Revolution (myrevnow.com) on Sunday morning and it was a blast!!!  I had the best time and the crowd was just full of energy!  I even got to catch up with a few folks that I haven't seen in a few weeks or months.

I had some requests for "metal" and "80's hair bands".  That style of music really isn't my "thing", but I dug deep into the music archives and found some songs that I thought fit the bill.   When the members are happy, I am happy!!

So, I asked the participants to picture a pyramid for this ride.  The first half of class we would be going up, up, up.  The last half of class we would be descending our "mountain". 

Warm Up
Every Teardrop is a Waterfall - Coldplay

Running Hills
Say You'll Haunt Me - Stone Sour

Hills
Last Friday Night - Katy Perry

Hills
Nothin' But a Good Time - Poison

Climb
Bright Lights Bigger City - Cee Lo Green

Climb/Recovery at the end
Call it What You Want - Foster the People

Running Hills
Land of Confusion - Disturbed

Running/Standing Flats - Flo Rida

Jumps/Jumps on a Hill
Party on the Floor Mashup - DJ Earworm

Running/Standing Flats
Sweat - Snoop Dogg

Running Hills
Miss the Misery - Foo Fighters

Sprints
Dr. Feelgood - Motley Crue

Running Hills
Whatever - Godsmack

Cool Down
Mykonos - Fleet Foxes

Cool Down
Mad World - Michael Andrews & Gary Jules

My Review: Estudio Part II

A few weeks ago, I did my first review of Estudio's new location in Clifton Park(http://acyclepsycho.blogspot.com/2011/06/my-review-estudio-in-clifton-park-hot.html).

I was fortunate enough to attend another hot power yoga class last night at the Estudio with Melissa.  Let me tell you psycho's, if you are looking for a serious calorie burning, core shredding, detoxifying workout, this is the one for you! 

Melissa took us through a powerful and fast paced flow class that constantly challenged me and kept me smiling at the same time.  I really enjoy this class because we are constantly moving and you can really feel the strengthening and lengthening benefits right away.  I am not sure if I would recommend this to a first timer unless you are able to do planks, push ups and tricep pushups on your toes over and over again without too much trouble.

Melissa is there to assist you and coach you through the class offering up options if you need them.  She also always includes motivating and almost spiritual guidance throughout the hour.  While she looks like she can conquer the world, Melissa is humble and I find it very easy to relate to her.  In other studio's, I have found myself feeling inadequate or even in competition with the instructor, which is never a comfortable situation.  This will never be the case at the Estudio.

I hope you all get a chance to check out their fun schedule which includes everything from beginner hot yoga, beginner barre strength, hot vinyasa and much more.

TGIF!!

7/5/11, 7:15pm & 7/6/11, 5:30pm

My ride on 7/6 is only 50 minutes long, so I did delete the first climb to fit the time slot.

Warm Up
Start a Fire - Ryan Star

Running Hills
Cosmic Love - Florence and the Machine

Running Flats
Gettin' Over You - David Guetta

Climb
The Big Bang - Rock Mafia

Running Flats and Hills - more resistance and speed out at "3"
Beautiful Monster - Mick Lion

Hills
Sunday Bloody Sunday - U2

Jumps/Jumps on a Hill
Great DJ - The Ting Tings (I used this song years ago in my very first ride!!)

Hills - mostly at position "2" for some stairclimbing
West End Girls - Pet Shop Boys

Climb
Awake and Alive - Skillet

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

Running/Standing Flats
Turn Around - Flo Rida

Climb - last one of the day/night!!!  Lots of power!
All of the Lights - Kanye West (clean version)

Intervals
Kryptonite - 3 Doors Down

Cool Down
How to Love - Lil Wayne

Cool Down
Don't Let the Sun Go Down on Me - Elton John

Spin 7/5/11, 6pm

Warm Up
Miles Away - Madonna

Running/Standing Flats
Escape Me - Tiesto

Running/Standing Flats
Turn Around - Flo Rida

Hills
Last Friday Night - Katy Perry

Climb
Bright Lights Bigger City - Cee Lo Green

Intervals - slight hill seated, increase resistance and speed and stand to "3" for short intervals
Sweet Sweet Dreams - DJ Schmolli

Jumps
The Only Time is Tonight - DJ Earworm

Climb
Miss the Misery - Foo Fighters

Hills
The Power of Rolling Along - Marc Johnce

Running Flats
Where Them Girls At - David Guetta

Cool Down
How to Love - Lil Wayne

7/2/11 - Independence Day Ride

You all know that I love taking advantage of any holiday that I can make into a theme ride.  Below are some songs that reminded me of the 4th of July.

Warm up
Freedom - George Michael

Intervals
Lift Me Up - Moby

Jumps/Jumps on a Hill
We Will Rock You - Queen

Running/Standing Flats
Shut it Down - Pitbull

Climb
Wheels - Foo Fighters

Intervals - Picking up the pace and out to "3" when you hear the countdown
Major Tom - Shiny Toy Guns

Running/Standing Flats
Sexy Chick - David Guetta

Hills
American Boy - Estelle

Climb
Born in the USA - Bruce Springsteen

Hills
Young American - David Bowie

Running Hills
Firework - Galaxy Surfers

Cool Down
Give a Little Bit - Supertramp

Cool Down
Hawaii - Blackbird Blackbird

Spin 6/28/11

Happy (day late) Independence Day psycho's!!!  We had a wonderful weekend spent with family and friends and the weather couldn't have been anymore perfect.

The gym didn't offer classes yesterday, so I can't update yesterday's class obviously.  But, here are some that I missed over last week.

Warm Up
More - Usher

Running/Standing Flats
Turn Around - Flo Rida

Intervals
Sweet Sweet Dreams- DJ Schmolli

Climb
Lost in You - Three Days Grace

Climb
F*ckin Perfect - P!nk

Hills
Marry the Night - Lady Gaga

Hills
Last Friday Night - Katy Perry

Running/Standing Flats
ET Sucks Hell - Marc Johnce

Running/Standing Flats & some jumps
Party on the Floor - DJ Earworm

Sprints - 2 at 15 seconds each
Sandstorm - Darude

Hills
Helena Beat - Foster the People

Cool Down
How to Love - Lil Wayne

Cool Down
Don't Let the Sun go Down on Me - Elton John

Spin 6/27/11 and an Update

Good Morning!  So, we all survived Monday, eh?  Saturday and Sunday for 9 hours each day, I was hovering, planking, pushing up, crunching and sweating.  I had my Les Mills CX30  (http://www.lesmills.com/global/cx30/cx30-group-fitness-class.aspx)  training and passed!!!  This program is a 30 minute all core workout that is so revolutionary.  They also incorporate the use of a tube (not band, lol) to get maximum results.   I am sore all over, but it was worth every drop of sweat. 

Just like when I was going through my Bodypump (http://www.lesmills.com/northeast/bodypump/bodypump-group-fitness-class.aspx) training, we had to pass an initial training and then we must send in a video of ourselves teaching the entire class from start to finish to be evaluated.  I hope to have my video submitted by the end of July.

Anywho.....onto my ride from last night.  Just like the perfect recipe for dinner, I had the best ingredients in my class last night.  Laughter, hard work, organization and FUN!!!

The last two weeks we concentrated on strength, so these next rides will be more focused on endurance.

Warm Up
Life Gets Better - Ed Solo & Skool of Thought

Running Flats
Rock That Body - Black Eyed Peas

Hills
Land of Confusion - Disturbed

Intervals - idea borrowed from http://spinningmusic.wordpress.com/
Painkiller - Freestylers

Recovery/Climb
Boyfriend - Big Time Rush

Running Flats
Don't Wanna Go Home - Jason Derulo

Running/Standing Flats
Get Some - Lykke Li

Climb
Adolescents - Incubus

Hills
Living in a Dream - Finger Eleven

Running Hills
Crazy - Seal

Cool Down
You and Me - Dave Matthews Band

Cool Down
Phantom Limb - the Shins

Spin 6/21/11, 7:15pm

I basically took a really good profile (ride) from back in April and added in some more current songs.  According to my heart rate monitor, my average heart rate was around 87% -WINNING!

Warm Up
What You Know - Two Door Cinema Club

Warm Up/Running Hills
Alright - Pitbull

Running/Standing Flats
E.T. (interbeat remix) - Interbeat

Hills
Spin - Cassette Kids

Hills
Use Somebody - Kings of Leon

Running Hills - start on a small hill, gradually increase to a huge hill and keep the pace up.  In the saddle until the last minute or so.
Handlebars - Flobots

Intervals - using all three positions, pick up the pace in the chorus
I Just Came to Say Hell0 - Mash Mob

Climb
One in a Million - Ne Yo

Running Hills/Climb
Terrible Love - The National

Sprints - 3, about 15 seconds each
Showdown - Pendulum

Running Hills
Down and Out - Tantric

Hills
Call it What you Want

Running Flats
Discotech - U2

Cool Down
Make you Feel My Love - Adele

Cool Down
Poker Face - Glee cast

Spin 6/18, 6/20 (HRSF) & 6/21 (The Revolution) 6pm class

Happy Summer fellow psycho's!!!!  As I have mentioned in previous posts, summertime in our office is our busy season.  I haven't been making brand new playlists for each class because I am at two different locations with all different crowds (read: no one hears the same list twice).  I do tweak a song or two, but here is the general outline.  To get myself and my participants out of a "plateau" in their workouts and to prevent any sort of boredom with the routines, I had them try out a different format.  We did two similar songs in a row for the entire workout.  It keeps a more consistent heart rate which in turn, allows you to burn maximum calories.

Warm Up
Every Teardrop is a Waterfall - Coldplay

Running/Standing Flats
Don't Wanna Go Home - Jason Derulo

Running/Standing Flats
Where Them Girls At - David Guetta

Climb
The Show Goes On - Lupe Fiasco

Climb - little quicker pace, resistance doesn't move.
Man in the Box - Alice in Chains

Running Hills
Big Fat Bass - Britney Spears

Running Hills
Death - White Lies

Hills
Call it What You Want - Foster the People

Hills
Rope (deadmau5 Mix) - Foo Fighters

Sprints - this is the only thing we did just once
Bad Girlfriend - Theory of a Deadman

Cool Down
Going to California - Led Zepplin

Spin 6/14/11 (7:15pm)

As most of my dedicated readers know, I teach 5 times a week now at two different locations.  I do not always make a new playlist for each class and now that summer has hit, my office job has kept me pretty busy.  I try to post as many rides as I can, but I apologize for not posting each day.

Warm Up
Every Teardrop is a Waterfall - Coldplay

Running/Standing Flats
Don't Wanna Go Home - Jason Derulo

Running/Standing Flats
Where Them Girls At - David Guetta

Hills - gradually increase resistance while maintaining a consistent pace
Big Fat Bass -Britney Spears (I know, I know)

Hills
Rumour Has It - Adele

Climb
The Show Goes On - Lupe Fiasco

Running Hills
Death - White Lies

Jumps/Jumps on a Hill
Young Forever - The Ready Set

Hills
Your Surrender - Neon Trees

Climb
Love is the Seventh Wave - Sting

Running Hills
Why Do you Love Me? - Garbage

Climb
You've Got the Love - Florence + the Machine

Run/Hills - in the saddle at a quick pace (90-110rpm), gradually increasing resistance for about 3 minutes.  Last minute and a half out to "3".
Eminence Front - The Who

Hills
Don't Stop - Foster the People

Cool Down
I Can't Wait -Runner Runner

Spin 6/13/11 and 6/14/11 (6pm class)

I went a little Itunes crazy over the weekend and must have downloaded about 30 new songs!  I ended up buying the entire Foster the People album, which was a great investment.  I don't know how appropriate the songs are for spin, but they are great songs!

This interval ride allows participants that may be feeling a "plateau" in their workouts or weight loss to bust out of it!  I ended up burning 100 more calories than usual during this ride.  There isn't much recovery time and your heart rate is in the higher range for longer periods of time.

Warm Up
Every Teardrop is a Waterfall - Coldplay (I had folks ask me what this song was, so it must have been a crowd pleaser)

Running/Standing Flats
Where them Girls At? - David Guetta

Climb
Burning Down the House - Talking Heads

Running Hills
Why Do You Love Me? - Garbage

Springs
Voodoo Killer - G3RSt

Recovery/Jumps
Tenderness - DJ Lobsterdust

Climb
You've Got the Love - Florence + the Machine

Running Flats
Young Forever - The Ready Set - I kind of hate this song, but as an instructor, if people request it, you play it ; )  It isn't about what I like or don't like, after all.

Hills
Rumour Has It - Adele

Climb - faster pace, gear settles in at an 8/10
Billie Jean On the Storm - Amoraboy

Climb
Leave out all the Rest - Linkin Park

Cool Down
I Can't Wait - Runner Runner

Spin 6/7 & Spin 6/8

My late Tuesday night class (7:15pm) is still picking up steam, which is great!  I am hoping that as the weeks go by, more and more people will be joining us.  This ride reminds me of summer and it makes me smile through the pain ; )

Warm Up
Dynamite (cpr remix) - G.G.

Running/Standing Flats
Who Dat Girl - Akon

Running/Standing Flats into Hills
Rope (deadmau5 mix) - Foo Fighters

Hills/Climb
A Little Bit of Rhythm - Michael Franti

Running Hills
Rude Boy Resort - DJ Schmolli

Hills
Hey Hey Hey - Michael Franti

Sprints - only 2, about 20 seconds each.
Bad Reputation - Joan Jett

Recovery/Climb
Get Myself Into It - The Rapture  (careful - there is one "f bomb" in there)

Climb
Old Man - Redlight King

Running/Standing Flats
Cameras - Matt & Kim

Running/Standing Flats
Give me Everything - Usher

Running Climb - this song is under 3 minutes, so we were at about 85-90% MHR the entire song!
Tainted Love - Soft Cell

Cool Down
Never Say Never - The Fray

Cool Down
You and Me - Dave Matthews Band

Spin 6/4 and 6/6

Better late than never?  Sorry for the delay in posts my fellow cycle psycho's!  My office job is in full swing this time of year, which means it cuts into my blogging time. 

Warm Up
Life Gets Better - Ed Solo & Skool of Thought

Running Flats
E.T. (interbeat remix) - Interbeat

Hills
Darling Buds of May - Brother

Running/Standing Flats
Rope (deadmau5 mix) - Foo Fighters

Climb
Old Man  - Redlight King

Hills
Miss the Misery - Foo Fighters

Hills
Little Lovers So Polite - Silversun Pickups

Running Hills
Good Life- Three Days Grace

Sprints - 3, about 15 seconds a piece
Invincible - Adelitas Way

Jumps
One Tribe - Black Eyed Peas

Hills
Running Up That Hill - Placebo

Cool Down
Poker Face - Glee Cast

My Review: Estudio in Clifton Park (hot power yoga)

Last night I had the pleasure of attending a hot power yoga class with my good friend Melissa at the Estudio in Clifton Park (http://www.estudiohot.com/).   The studio is conveniently located just of of the Northway at Exit 9.  The owners have taken a lot of thought into how a studio should feel, not just how it should look and they nailed it!  The colors are the wall are warm and calming, as is the rest of the space.  The room was nice and hot so that we could sweat out some toxins and also so our bodies could really get in a good stretch.

Melissa teaches a very nice, flowy, challenging and fun class.  She is really easy to talk to and has tons of experience and education to get anyone through a class, whether you are experienced or a beginner.  It was really nice to hear her joke about holding a martini on our thighs while in warrior pose!  We all needed a laugh at that point!  Let's put it this way, my triceps along with the rest of my body are bit sore today, but it is a good sore!!

The Estudio offers a variety of different classes at all different times, so check them out online to see what works best for you.  I believe they also offer package deals on their classes.

I hope to see you there soon!

Spin 6-1-11 - All U2 for a Birthday Girl!

My lovely and devoted cycle psycho friend Megan celebrated her birthday on the bike with me instead of at dinner with her husband.  So, when she asked me to play her all U2 mix that she made herself, I was delighted!   It was a huge hit and I had a huge crowd with me that night! 

Below, it is formatted differently because I basically copied and pasted her email to me describing what she would like ; )

Warm Up: Angel of Harlem (Rattle & Hum, 1987)
Run at 2: I Will Follow (Boy, 1980)
Sprints: Gloria (October, 1981)
Running up a hill: Sunday Bloody Sunday (War, 1983)
Add it in: Pride (In the Name of Love) (The Unforgettable Fire, 1984)
Heavy climb: Bullet the Blue Sky (Joshua Tree, 1987)
Jumps: Mysterious Ways (Achtung Baby, 1991)
Run at 3: Some Days Are Better Than Others (Zooropa, 1993)
Running flats: Discotheque (Pop, 1997)
Heavy at 3: Beautiful Day (All That You Can't Leave Behind, 2000)
Running jumps: All Because of You (How to Dismantle an Atomic Bomb, 2004)
Heavy flats: I'll Go Crazy if I Don't Go Crazy Tonight (No Line on the Horizon, 2009)
Cool Down: All I Want Is You (Rattle & Hum, 1987)

Spin 5-28-11

My apologies for my week of no posts!  Sometimes life and my other 18 jobs get in the way of my blogging.  I teach 5 times a week and although I usually have 4 different playlists in a week that I use, I have realized that blogging all of them is just too unrealistic given my schedule.  So, my promise to you all is to try to put at least 2 playlists/rides/profiles on here a week.

Warm up
Life Gets Better - Ed Solo & Skool of Thought - the words are really inspiring, so encourage your class to listen up while getting warmed up.

Hills - transition out of the saddle when the tempo picks up halfway through
Baby Did a Bad Bad Thing - Chris Isaak

Climb
Hello Good Morning - Diddy

Jumps
I Wanna Rock n Roll All Night - Kiss

Hills/Climb
Porn Star Dancing - My Darkest Days

Running/Standing Flats
Backseat - Indy Q

Hills
Old Man - Redlight King

Running/Standing Flats
Sweat - Snoop Dogg vs. David Guetta - the lyrics say it all!

Climb
TNT Bass - DJ Schmolli

Climb
Country Song - Seether

Climb
Miss the Misery - Foo Fighters

Cool Down
Never Say Never - the Fray

Cool Down
Love Song - 311

Spin 5-26-11

Most of these songs have nothing to do with summertime, but for some reason, they remind me of my favorite season!  You will see some repeats from earlier in the week, but rest assured, I have a different crowd for each class.
Warm Up
Dynamite (CPR Remix) - G.G.

Hills
Whenever, Wherever - Shakira

Running/Standing Flats
Sweat - Snoop Dogg vs. David Guetta

Running Hills
Country Song - Seether

Hills
G.R.I.N.D. - Asher Roth

Running Hills
Back & Forth - Foo Fighters

Running Hills
Walk - Foo Fighters

Climb
When You're Young - 3 Doors Down

Hills
Hey Hey Hey - Michael Franti

Running/Standing Flats
Who Dat Girl - Rihanna (feat. Akon)

Cool Down
Yellow - Coldplay

Spin 5-24-11

I did some interval work for this profile (ride), which included running up a hill for brief periods of time followed by some recovery.  According to my heart rate monitor, I was able to burn an extra 90 calories an hour during this ride.

Warm Up
Born This Way (I got a feeling remix) - DJ Lobsterdust

Running/Standing Flats
Backseat (CPR Remix) - Indy Q

Running Hills
Country Song - Seether

Running Hills
Major Tom - Shiny Toy Guns

Recovery/Climb
Hard - Rihanna

Hills
Boyfriend - Big Time Rush

Running Flats/Running Hills
Get Some - Lykke Li

Running Flats - in the saddle gradually increasing resistance for 2 minutes, then to "2" and "3"
Move for Me - Kaskade

Running Flats
Sweat - Snoop Dogg vx. David Guetta

Springs
One - Foo Fighters

Cool Down
Need You Now - Lady Antebellum

Weekly Workouts in Review

TGIF my fellow cycle psycho's!!!  I haven't posted my weekly workouts for some time, so I thought I would take some time to outline it for you.  Keep in mind, this was not a totally typical week, as I have had a regular class added to my schedule (Tues. 7:15pm) and also subbed for someone on Thursday.  It felt great to teach and motivate that many times in a week, but I found it a little tricky to fit in my own workouts.

Sunday: Rock n Run 5k (finished in 30 minutes - which is fast for this non-runner!)
Monday: lifted heavy - chest and back, taught spin 5:30pm - 6:20pm
Tuesday: ABsolute revolution (45 min. spin 15 min. abs) 6:00 - 7:00pm, taught one hour spin 7:15-8:15pm
Wednesday: taught spin 5:30- 6:20pm
Thursday: bodypump then taught spin 5:30-6:20pm
Friday: OFF
Saturday: teaching spin 9 - 11am

I would have liked to work in some yoga, but with a full time job and teaching all the time, I just couldn't carve out that window of time.  Next week should slow down a bit because there are no classes (or office work!) on Monday due to the holiday and I am going to yoga for sure on Thursday.  If you are local, check my blog in a week or so for my review of the Estudio in Clifton Park (http://www.estudiohot.com/).

Be safe and enjoy your weekend!

Spin 5/21/11 & Spin 5/23/11

Saturday was not only a beautiful day in Upstate NY, but also the day that many college students graduated.  Congratulations to all of the 2011 scholars!  That being said, my Saturday class only had 2 participants, so I played the same profile/playlist yesterday as well.

I am hoping that the gym will take my suggestion to implement a once or twice a month "begin to spin" class to get more people involved in all of our fun.  On the other hand, the spin studio where I work has been jam packed for weeks, which is always great to see.

This is sort of an "interval" profile - we do three rounds of work, with active recoveries in between.  It keeps your heart rate in the 85-92% MHR through the 3 rounds, which leads to major calories burned.

Warm Up
Rolling in the Deep (downtown London remix) - Adele

Warm Up/Running/Standing Flats
Give Me Everything - Pitbull

-round 1-
Hills
The Edge of Glory - Lady GaGa

Hills - little steeper, in and out of the saddle
Adolescents - Incubus

Running Hills - during the heavy chorus burst out to "3" give it speed and more resistance
Smells Like Teen Spirit - Nirvana

Active Recovery/Running and Standing Flats
The Boxer - Kele

-round 2-
Hills - moderate resistance - half in the saddle, half standing
MoneyGrabber - Fitz & the Tantrums

Hills/Climb - seated and out to "3" for short surges of speed and power
Down and Out - Tantric

-round 3-
Active Recovery/Climb
Wind it Up - Gwen Stefani

Climb
Pumped Up Kicks - Foster the People

Running Hills
Diamond Eyes - Shinedown

Cool Down
What Do You Got? - Bon Jovi

Spin 5-16-11 and ABsolute Revolution 5-17-11

I have gotten myself into the habit of making one spin profile (ride) for Monday night at High Rock Sports and Fitness (hrsfitness.com) and then just adding a few songs for my ride at The Revolution (myrevnow.com).  It seems to work out quite nicely because they are totally different facilities usually with totally different participants.  So, off we go!

This ride was designed to keep riders in the endurance energy zone.  I can say personally, I burned about 90 more calories than usual by keeping my heart rate in a consistent zone.  I heard a few groans and saw some red faces, but overall, I think we managed to have fun!!

Warm Up
Unk vs. Avril Lavigne  - DJ Lobsterdust

Running/Standing Flats
Sweat - Snoop Dogg - I really made a note to tell them what the name of this song was!!!!

Hills
The Edge of Glory - Lady GaGa - again, told them to push to the edge and then fight to get over it

Climb
Temperature - Sean Paul - I asked if they could feel the temperature rising.

Running/Standing Flats
Dirty Dancer - Enrique Iglesias

Jumps/Jumps on a Hill - 3 sets, 8 count from 1 to 2, 8 counts from 2 to 3, then 4 count all around
Free at Night - DJ Earworm

Recovery then Climb
All of the Lights (clean version) - Kanye West

Hills (we did the next 3 songs in a row, no recovery unless needed)
Paralyzer - Finger Eleven

Running Hills
Cascade - Deluka

Running Hills - little heavier gear
Clothes Off! - Gym Class Heros

Climb - at the last minute, max out the resistance
Dare - Gorillaz

Running Flats/Standing Hills
Extreme Ways - Moby

Running/Standing Flats
G.R.I.N.D. (get ready its a new day) - Asher Roth - this songs lyrics do all the work for you!  So motivating right at the end!

Cool Down
I Run to You - Lady Antebellum

Cool Down
Luminous - Lanterna

Nutrition Revolution 5/13/11

On Friday, I had taught a 45 minute ride followed by a nutrition seminar.  I had a small group of ladies that joined me and had some great questions.  It was really fun to use my knowledge on nutrition!

Warm Up
Teenage Dream (CPR remix) - Katy Perry

Running Hills
More - Usher

Hills
Walk - Foo Fighters

Running Hills
Terrible Love - The National

Running/Standing Flats
Rolling in the Deep (Downtown London remix) - Adele

Running/Standing Flats
Party Rock Anthem - LMFAO

Hills
Blow - Ke$ha

Hills
S&M - Rihanna

Running Flats
On the Floor - J.Lo

Climb
Carry Out - Timbaland

Climb
Handlebars - Flobots

Cool Down
Mykonos - Fleet Foxes

Cool Down
I Run to You - Lady Antebellum

Spin 5/9/11

Happy Monday!!  I am not sure why I am so chipper this morning, but I am sure that will be short lived, ha, ha.

I tried to post on Friday, but blogger was not working for some reason.  I apologize for the delay.

Warm Up
Nothin' On You (humanjive remix) - Bruno Mars

Running/Standing Flats
Rolling in the Deep (Downtown London remix) - Adele

Climb
Mr. Hurricane - Beast

Climb
Written in the Stars - Tinie Tempah

Running Hills
Panic Switch - Silversun Pickups

Jumps/Jumps on a Hill
Suicide Blonde - INXS

Running/Standing Flats
Falling Down - Atreyu

Running Hills
These Days - Foo Fighters

Climb
Stop for a Minute - Keane

Hills
Walk - Foo Fighters

Running/Standing Flats
Party Rock Anthem - LMFAO

Cool Down
You and Me - Dave Matthews Band

Cinco de Mayo Spin 5/4/11

I know, I was a day early, but I thought I would try to work in a theme to my Wednesday night class.  I apologize in advance because I have a few songs on my ipod from a friend and I do not have the name or artist (they are remix/mashups).

This ride was focused on building strength.

Warm up
My Life Would Suck Without You - DJ Lobsterdust

Hills
I Know You Want Me - Pitbull

Climb
Could you be Love Gamed? - DJ BC

Climb - faster paced, alot of time standing
Hey Baby - No Doubt

Running/Standing Flats
Party Rock Anthem - LMFAO (I stole this song from my friend Sarah who rocks!)

Jumps
?????? It is a take on "It Takes Two"

Hills
A Little Bit of Riddim - Michael Franti and Spearhead

Flats - this was total endurance!  Increasing resistance every 30 seconds for about 2 minutes, then out to "2"
Ecuador - Sash!

Running Hills
Panic Switch - Silversun Pickups - didn't really go with my theme, but I love this song

Hills
Rope (Deadmau5 Mix) - Foo Fighters.

Running Hills - this was an intenst 3 minutes.  Big hill under the wheel, cadence 90-110.
Roll It - DJ Lobsterdust

Cool Down
Margaritaville - Jimmy Buffett

Cool Down
Escape (The Pina Colada Song) - Rupert Holmes

Spin 4/30/11, 5/2/11 & 5/3/11

I usually always have a new playlist for every class, but on 4/30, I only had 3 folks in class and 5/3 I taught at The Revolution to an entire new set of folks, so no one had to hear it twice, I swear!!

Everyone has been going nuts over this playlist!  This is what happens when I actually have more than 30 minutes to concentrate!

Also, did I mention that I had a sold out class last night??  30 people, woot, woot!!

Warm Up
Yeah 3X (CPR remix) -Junior Torrey

Running/Standing Flats
Stereo Love (Scotty remix) - Edward Maya & Vika

Hills
Like I Love You - Justin Timberlake (you know he is my guilty pleasure!)

Running Hills
Roll It - DJ Lobsterdust.  This is a "Push It" remix and the words are awesome motivating tools!

Hills
Rope (Deadmau5 Mix) - Foo Fighters

Running/Standing Flats
More - Usher.  Again, the phrases are so motivating.  Give Me More!  Push it to the Limit!

Jumps/Jumps on a Hill
Angel - Akon

Running Hills
S&M - Rihanna

Running Hills - seated, short bursts of speed
OMFG - Deluka

Sprints - 3, 15 seconds
Day N Night - Kid Cudi

Recovery/Climb
Bright Lights Bigger City - Cee Lo Green

Climb
Girl's Around the World - Lloyd and Lil Wayne

Cool Down
Sunrise - Nora Jones

Cool Down
Mad World - Michael Andrew & Gary Jules

BIG NEWS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Yes, the caps were appropriate for this one, lol!!  I just found out last night that I am officially certified to teach Bodypump!!!!  It has been such a long journey and I feel so relieved to know that I passed!

I went through the 3 day (27 hour) initial training at the end of January.  The next step is to submit a video of yourself teaching an entire class from start to finish.  If you are not familiar with Les Mills programs, they basically give you tons of cues, form, choreography, etc. to learn and it is a lot to remember.  I had 4 months to do my video, but got it done in one month because, well, I am that kind of weirdo and wanted to get it done a.s.a.p.

7 weeks later, I finally got emailed the results of my assessment and I passed!  Phew!!!  I am so beyond excited and relieved all at the same time.

Now, lets cross our fingers that my gym gives me a class ;)

Lucky Friday the 13th Ride!

On Friday the 13th at 6pm I will be teaching a 45 minute ride followed by a nutritional seminar "talk" at the revolution (myrevnow.com).  They haven't mentioned it on their site yet because there are so many other things going on and they didn't want to overwhelm everyone.

So, now you have the inside scoop!  You can sign up online at any point.

It will be a great way to start to understand your body and what food is used for!!  I hope to answer as many questions as I can and pass on my knowledge of nutrition.

Time to Pay it Forward!

My friend and fellow Spinning Instructor, Brie is participating in at 150 mile bike ride around Keuka Lake this summer!  All proceeds benefit the MS society.  Please click on the link below to support Brie and to support a great cause.

https://secure3.convio.net/nmss/site/Donation2?idb=1529864636&df_id=33056&FR_ID=16121&PROXY_ID=4733214&PROXY_TYPE=20&33056.donation=form1

High Rock Sports and Fitness Promo!!!!

Happy Monday!

I hope you all had an enjoyable Easter weekend (and Passover).  I behaved and didn't indulge in too much Easter candy, but it will feel good to get into the gym tonight!

Below is a great link to our gym promo video!!!  I am in there too ; )

http://www.youtube.com/watch?v=FdmyIJ-wf9A

Enjoy!

A,B,C's of Angela

I stole this from another blog and thought it was a cute way for you all to get to know me a little better :)

a) age: 32
b) bedtime: weekdays; 11ish, weekends; 1ish
c) cereal of choice: I love my homemade granola maybe on top of some chobani yogurt.
d) dinner: my favorite would be lasagna, or anything Italian.
e) energy: yeah, I have a ton of it and always have.  This is how I accomplish so much in my day.
f) favorite color: toss up between pink and purple
g) gym or outdoors: gym - I love the equipment, classes and most of all, the people!
h) height: 5 feet 1.5 inches (yes, I have to count the 1/2 inch!)
i) interests: staying healthy, good sales at Macys, always being better and learning more.
j) job(s): paralegal/office manager at my husband's law firm, spinning instructor, hopefully Bodypump instructor soon.
k) kids: no thanks.  I do have two kitties at home though!
l) live: in Upstate NY
m) married happily ;)
n) nicknames: angie phalange, buddy, baby, Ang, Angie, I could go on and on!
o) operations: only outpatient for bladder issues a long time ago. 
p) pet peeves: girls who drag their heels (I hate that sound), rude folks in general, slow talkers
q) quote: I have so many, but they aren't totally blog appropriate...so....
r) right or left handed: both!  I am ambidextrous.
s) siblings - older sister, younger brother.  (I really wanted the "s" to be spinning)
t) time I wake up: weekdays; 8am, weekends; about 9am
u) U2: probably my favorite band.
v) veggies: I live on them!  I only dislike green peppers and okra
w) workouts: spin 4x a week, bodypump 3x a week, lifting heavy 2x a week (I wish), running 2x per month, boxing 1x per week, yoga 2x per month and whatever else I can fit in!
x) x-rays: teeth, left ankle when I broke it, right wrist when I broke that.
y) year I got married: 2008
z) zoo favorite animals: all monkeys, lions and polar bears.

Spinning 4-20-11

When I renewed my spinning membership last month, they were kind enough to give me 4 profiles (rides) from a master instructor.  I have used 2 out of 4 in the last 3 classes I have taught.  From what I have heard, they are kicking everyone's butts!!!  The style is a little different than mine - more time in the saddle (like an entire 5 minute song) and such, but change is good!!!

Warm Up
What You Know - Two Door Cinema Club

Running Flats/Jumps
On the Floor- Pitbull

Jumps
Spin - Cassette Kids

Seated/Standing Climb
Use Somebody - Kings of Leon

Running Flats/Standing - 8 minute song, 5 minutes in the saddle, gradually increasing resistance, then standing for last 2 minutes and recovery for 1 minute.
What a Feeling - Kelly Rowland

Seated/Standing Climb - short bursts of speed (3x)
Handlebars - Flobots

Intervals - seated flat - increasing pace in short bursts, standing flat - increasing pace.
I Just Came to Say Hello - Mash Mob

Seated/Standing Climb
Terrible Love - The National

Standing Climb
One in a Million - Ne Yo

Sprints - 3: 1 in saddle, 2 out at "3", lots of gear, about 20 seconds each
Showdown - Pendulum

Running Climb
Down and Out - Tantric

Cool Down
Poker Face  - Glee

Cool Down
Mad World - Michael Andrews & Gary Jules

Eating for Optimal Nutrition

Hello my fellow Cycle Psycho's and happy Wednesday!  I attended a Spinning continuing education course this past Sunday that was all about nutrition.  I am hoping to be able to share this knowledge with the two places that I teach, via a 30 minute seminar followed by a ride.

If you are local, keep checking in here for updates on a date for that to happen : )

Have a great day!

Spinning 4-18-11 and Ab-Solute Revolution 4-19-11

My spinning class on 4/18 takes 50 minutes including warm up and cool down, so for my 60 minute Ab-Solute revolution, I have added a couple of songs.  Listed is the entire 60 minute ride.

This profile (ride) was designed by a master instructor.  I simply just replaced their songs with my own.  From what I heard last night and this morning, it was a killer workout that left everyone a little sore.  Hey, no pain no gain!!! Ha,ha!  Their style is a bit different from my own, but there certainly is nothing wrong with switching things up a bit to keep everyone on their toes.

Warm Up
What You Know - Two Door Cinema Club

Continue Warm Up/Running Jumps
Russian Roulette - Rihanna

Running/Standing Flats
Riders on the Storm Remix - Infected Mushroom

Climb
Man in a Box - Alice in Chains

Running/Standing Flats
Give Me Everything - Pitbull

Running Jumps/Running Flats - the jumps have a small hill under the wheel we are up for 8 counts, then back down for 8 counts.
Celebration - Felix Grey

Climb
Spin - Cassette Kids

Running/Standing Flats
Feel It - 3 6 Mafia

Standing/Seated Climb
United States of Pop - DJ Earworm

Climb
Kick, Push - Lupe Fiasco

Climb
Relax - Frankie Goes to Hollywood

Cool Down
Hold On - Michael Buble

Cool Down
Talking to the Moon - Bruno Mars
Celebration - Felix Grey

Spin 2-26-11 80's mix for Darcy ; )

I was looking back and I never posted this ALL 80's ride that we did back in February.  I just did an 80's Rock ride, so this one was a little different.

Warm Up
You Spin Me Round - Dead or Alive

Hills
Walk Like an Egyptian - Bangles

Hills
West End Girls - Pet Shop Boys

Running/Standing Flats
Whip It - Devo

Climb
Burning Down the House - Talking Heads

Running Hills
Relax - Frankie Goes to Hollywood

Jumps/Jumps on a Hill
One Thing Leads to Another - The Fixx

Hills
Lucky Star - Madonna

Hills - increase the resistance by a 1/4 turn every 30 seconds, then stand for the last 2 minutes
Everything She Wants - Wham

Running/Standing Flats
Rio - Duran Duran

Running/Standing Flats
Venus - Banana Rama

Sprints
White Wedding - Billy Idol

Climb
Shout - Tears for Fears

Cool Down
Time After Time - Cyndi Lauper

Cool Down
Everybody Wants to Rule the World - Tears for Fears