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

Spinning 4-16-11 80's Rock!!

As I had previously mentioned, I have been struggling to get more members to attend my Saturday morning class.  I thought it would be fun to have a "theme" ride Saturday and it worked out perfectly!  I had lots of people in class and we had a blast.

Warm Up
Just Like Heaven - The Cure

Hills
Summer of '69 - Bryan Adams

Hills
Bad Medicine - Bon Jovi

Running/Standing Flats
Bizarre Love Triangle - New Order.  This song is just under 7 minutes.

Climb
Burning Down the House - Talking Heads

Jumps/Jumps on a Hill
Centerfold - J. Giles Band

Running/Standing Flats
Hazy Shade of Winter - The Bangles

Climb
It's My Life - Talk Talk

Running Hills
Legs - ZZ Top

Running Hills
Need you Tonight - INXS

Climb
Shout - Tears for Fears

Running Hills
Man in the Box - Alice in Chains. Yes, this is from 2001, but a very special member requested it, so eh, whatever.

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

Cool Down
Time After Time - Cyndi Lauper

Spinning 4-16-11

How about me posting a day ahead of time!  For two years straight, I taught a spin class at 9:30am on Saturday mornings.  It was by far my most crowded class with 17 people and at least 4 or 5 consistently on the wait list.  Under the new management/ownership, there are two spin classes offered on Saturday, which is great because then more folks have a chance to attend and get a great workout.

The downside to that is that I teach the 10am class (the 2nd one) and I have been getting inconsistent numbers.  Luckily, whether I get 15 people or 5, they always work hard for me!!  In an effort to increase that class size, I have been incorporating some "themes" to my rides.   Tomorrow is "Rock from the 1980's", as that is what they requested.

I haven't finalized my playlist, but when I do, I will post it on here!!

Have a wonderful weekend!

How Spinning Can Help the Body to Detox

Every month I receive the latest copy of the Spinning Instructor News.  I always browse through it for tips and facts that will help me to be the best instructor and coach that I can be.  This month there was a particularly interesting article regarding detoxification.  Keep in mind, I am not a doctor and that you should consult your doctor before changing your diet or trying this yourself.

Below is the link to the entire article.  What I took from this article is that you should for two weeks (at least) try to cut out caffeine (mostly found in coffee and chocolate), alcohol, refined simple sugars (candy, soda, etc.) and processed foods.  You should increase the amount of fresh fruits, fresh veggies and water intake in order for the liver to start working at it's peak performance.

Here is a little excerpt about how spinning ties into this:

Let’s take a detailed look at how the Spinning program fits into your detox program. Beginners and those new to Spinning classes, or those who have a body fat percentage greater than 30% (or BMI greater than 30), should start with two Spinning classes per week at low to moderate intensity in order to maximize the use of body fat as a primary energy source. For instructors, or those with a body fat percentage of less than 30% (or BMI less than 30), three to four Spinning classes per week will enhance your detox program. Incorporate two moderate-intensity classes plus one or two high-intensity classes into your weekly routine. This combination will maximize blood flow to tissues and overall fat loss. Remember, before starting any exercise or detoxification protocol consult your family physician or naturopathic doctor, and be sure to listen to your body and not overdo it.

http://www.spinning.com/spinning-instructor-news/2011-4-2.asp

I hope you found this as interesting as I did!!

Spinning 4-11-11

Ahhhh....Monday is here!!!  I had prior obligations that kept me away from the gym Thursday, Friday and Sunday.  When Monday rolled around (pun intended) I was ready to go!  At High Rock Sports and Fitness, we are still offering a Bodypump class at 4:30pm and the three of us teach it together as our "practice class" until we hear back from our assessments.  I cannot wait to find out if we passed or not!!  At 5:30, I teach my spin class, so it is a really great day to workout!!

From the comments to me after class, this ride was extra tough!!!

Warm Up
Miles Away - Madonna

Running/Standing Flats
Give Me Everything - Pitbull feat. Ne-Yo.  The lyrics are great for motivating!!

Climb
Say You'll Haunt Me - Stone Sour

Climb
The Big Bang - Rock Mafia

Sprints - I did 3 of them for 15 second each.  One in the saddle, last two out to "3".  It was VERY hot upstairs last night, so I kept them short for everyone's safety.  I was going to skip them, but the crowd insisted on them.  Gotta make them happy!!  : )

Recovery/Jumps/Jumps on a Hill - About 1 minute recovery, then 4 count jumps for active recovery
Don't Bring me Romance - G3RSt

Running Flats
Bong This Way (Starsmith Remix) - Lady Gaga

Hills
When You're Young - 3 Doors Down

Climb
Save Me - Nicki Minaj

Climb
Sail - Awolnation

Running Hills - standing and seated, big hill under the wheel.  Last big calorie burn of the night!
Smash My Bitch Up - DJ Lobsterdust

Cool Down
What do you Got? - Bon Jovi

Cool Down
Fragile - Sting

Spinning 4-7-11

It is getting to be the time of year where our office starts it's busy season.  I am still teaching four times a week (mostly 5 because I will pick up classes as needed), but my blog may not be updated as often.  I will still post all of my rides, but they may take me a couple of days to get to them.  Please accept my apology in advance ;)

This ride has lots of climbing and lots of hills to build strength and long lean muscles.  I like to throw one of these rides in once every couple of weeks to switch things up.  It is good to get yourself out of the comfort zone and work some different muscles in different ways.  Great for cross training also.

Warm Up
Spotlight - Mute Math

Hills
Better Life - Keith Urban.  You all know that I usually NEVER play country music, but I kind of like this song!

Running/Standing Flats - I started them off on the flat road, then every 30 seconds increased the resistance little by little.  After about 2 and a half minutes, we stood up at 2.
Machines Can Do the Work - Fatboy Slim

Climb
Love the Way you Lie (clean version) - Eminem

Climb
One in a Million - Ne Yo

Climb - There is a faster beat right after the chorus that is great for picking up the pace briefly.
Save Me - Nicki Minaj

Hills
It's Okay - Cee Lo Green

Running Hills - seated and standing
Sober - P!nk

Running Flats
Who's that Chick? - David Guetta and Rihanna

Hills
Rolling in the Deep - Adele

Hills
Pumped Up Kicks - Foster the People

Running Hills - heavy hill, fast pace.  Alternating between "1" and "3".
The Good Life - Three Days Grace

Cool Down
Talking to the Moon - Bruno Mars

Cool Down
Make You Feel My Love - Adele

Spinning 4-6-11

Itunes has a fabulous CD called "Songs for Japan" that you can buy for $9.99.  You get 38 songs, some older, some new, all fabulous.  The proceeds benefit the disaster in Japan that recently happened.  I incorporated lots of these songs into my ride.

Warm Up
Take you There - Power Music Workout

Running Flats
We No Speak Americano - Yolanda Be Cool & DCUP

Hills
Bon Jovi/White Stripes Mashup - DJ Lobsterdust

Running Flats
Hey Baby - Pitbull

Running Hills
My Hero - Foo Fighters

Hills
Use Somebody - Kings of Leon

Running Flats
Blue Monday - New Order

Jumps
One Tribe - Black Eyed Peas

Climb
Human Touch - Bruce Springsteen

Climb
One in a Million - Ne Yo

Running Flats
Miles Away - Madonna

Cool Down
Make you Feel My Love - Adelle

Cool Down
Fragile - Sting

Spinning 4-4-11

Argh...there is not enough time for me to do a more detailed ride here for you.  Apologies (as they say on "Spartacus", anyone else love that show??).  I did want to mention that I do repeat songs, but usually not entire playlists/rides.  I teach at 2 different places and usually get different groups of people each time.  So, they don't hear the same songs over and over, I promise!

Warm Up
After Hours - the Scientists

Running Hills
Adirtybits&monthefloor - mashup

Hills
Fake It - Seether

Running Hills
Sex on Fire - Kings of Leon

Climb
I Want to be Adored - The Stone Roses

Running Flats
Voodoo Killer - G3RSt

Jumps on a Hill
I Can Transform You - Chris Brown

Running Hills
Faster Kill Pussycat - Oakenfold

Running Flats
Rude Boy Resort - DJ Schmolli

Climb
Rocketeer - Far East Movement

Running Flats
I Just Came to Say Hello - Mash Mob

Running Flats
Blue Monday - New Order

Running Flats
We No  Speak Americano - Yolanda Be Cool & DCUP

Cool Down
Mad World - Michael Andrews

Cool Down
Poker Face - Glee

Interval Revolution 4-5-11

I don't usually teach this class, but I was asked if I could fill in and of course I said "yes"!  This class is 60 minutes on the bike, with intervals of light weight work.

Warm Up
About You Now - artist unknown (sorry)

Hills
We R Who We Are - Ke$ha

Running Flats
When Love Takes Over - Kelly Rowland

Interval - shoulders
Need you Now (CPR Remix) - Jimmy Rep

Running Flats
Boom Boom 2 - DJ's from Mars

Climb
What's My Name - Rihanna

Interval - bi's and tri's
Airplanes (humanjive remix) - Chani

Climb
Stylo - Gorillaz

Running Flats
Hey Baby - Pitbull

Interval - chest and back
Disturbia (Jody Den Broeder Remix) - Rihanna

Running Hills
3 - Britney Spears

Sprints
Blood Sugar - Pendulum

Interval - shoulders, bi's, tri's, chest and back
All I Ever Wanted - Basshunter

Hills
Call Me Uprising - CjR

Cool Down
Under the Milky Way - The Church

Cool Down
Come Back to Bed - John Mayer

Time to Pay it Forward

As an instructor, I am constantly trying to motivate, encourage and praise my participants so that they realize how wonderful and strong they all are.  It is particularly nice when I get that back in return without even asking for it ; )  There are two great gals who take my Tuesday night class (well, everyone is really great) that have taken the time to get to know me and to understand why I teach the way that I teach.  They seem to appreciate my efforts and that makes me feel so good. It makes this "job" worth doing to everyday!!  So, thanks ladies - you know who you are!!

So, back to paying it forward - I have a great friend who lives in Rhode Island and is the Aunt of a wonderful little girl named Skyler.  Below is a blog that her mom writes (she is studying to be a nurse) to keep her family and friends informed of Skyler's medical ups and downs.  Here is a great blurb of what Skyler has been facing written from the blog below:

Mom to Skyler, a happy, energetic eight year old with a heart condition called Dilated cardiomyopathy. When she was diagnosed at six months old her prognosis was poor. With a five year survival rate of only 40-50%, my husband and I were scared that Skyler would not survive. Now, eight years later, we are thrilled at how wonderfully she has responded to treatment and we are grateful for all the things she has taught us. She is currently maintained on Coreg and Cozaar and has a pacemaker to coordinate the pumping action of both ventricles.

http://jacbragg.blogspot.com/

Here is where we come in; there is a fundraising event that will benefit the Children's Hospital, Boston.  If you are in the area, you can register to run or walk.  If you simply want to donate to this wonderful organization that will help Skyler and other sick children, please feel free to follow the link below.  Thank you!

https://howtohelp.childrenshospital.org/events/pfp/?ProfileID=JL0027&name=keepingthepace

Rock Revolution 4-1-11

Happy April Fool's Day!!!  Of course, I had to try to "fool" my class on Friday night and I think it worked!  I started off the warm up with a really weird song that I would NEVER really play in my class, "Flowers on the Wall" by The Statler Brothers.  It was hilarious to see their faces when they started to hear the song.  I let it play for about a minute before I started playing the real playlist.  I got a chuckle out of it anyway!

We are trying to get a theme class going on Friday's at 5:30pm at The Revolution and I am hopefully going to be teaching that time slot on a rotating basis.  My theme was Rock and Roll - woot!!

Warm Up
Dreams - Cranberries

Hills
The Sex is Good - Saving Abel

Running Hills - add more gear, explode to "3" with more speed
Animal I have Become - Three Days Grace

Running Flats
Anna Molly - Incubus

Climb
Come Together - Aerosmith

Running/Standing Flats - it is a long song, so I had them start off seated, then gradually added more resistance and had them stand towards the end when the hill had been added in.
The Catalyst - Linkin Park

Climb
Diary of Jane - Breaking Benjamin

Running Hills
Kryptonite - 3 Doors Down

Climb
Highway to Hell - AC/DC

Hills
Fake It - Seether

Sprints - 3 of them, lots of resistance, about 15 seconds a piece
The Pretender - Foo Fighters

Running Hills
S.E.X. - Nickelback

Intervals - running to hills to climbing
Sweet Child O' Mine - Guns N' Roses

Cool Down
One - U2

Cool Down
Blackbird - The Beatles