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