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