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.