This profile was all about endurance.
Warm Up
Sweat - Snoop Dogg
Running Flats
Where Have You Been - Rihanna
Running Flats
Titanium - David Guetta
Running Flats
Born this Way (grum remix) - Lady Gaga
Running Hills
She Doesn't Mind - Sean Paul
Running Hills
Naked - Enrique Iglesias
Running Flats
4 am (Adam K & Soha radio edit) - Kaskade
Hills
Little Talks - Of Monsters and Men
Running Hills
International Love - Pitbull
Jumps
Up n' Down - Britney Spears
Running Flats
Something Good Can Work - 2 Door Cinema Club
Running Flats
You Used to Hold Me - Calvin Harris
Running Flats
Barbara Streisand - Duck Sauce
Cool Down
Never Let Me Go - Florence & the Machine
Cool Down
Lovely Day - Bill Withers
Tuesday, January 31, 2012
Spinning Music 1/26 & 1/28
Warm Up
4am (Adam and Soha Radio Edit) - Kaskade
Running Flats
Marry the Night (Zedd Remix) - Lady Gaga
Running Flats
Video Games (remix final mix) - Lana Del Ray
Running Hills
Drive By - Train
Climb
In My Blood - Black Stone Cherry
Climb
Never Too Late - Three Days Grace
Running Flats
The One That Got Away (R3hab mix) - Katy Perry
Jumps
Mucho Mambo - Shaft
Running Hills
Sex Type Thing - Stone Temple Pilots
Hills
Road to Nowhere - Talking Heads
Running Flats
Dancing with Myself - The Donnas
4am (Adam and Soha Radio Edit) - Kaskade
Running Flats
Marry the Night (Zedd Remix) - Lady Gaga
Running Flats
Video Games (remix final mix) - Lana Del Ray
Running Hills
Drive By - Train
Climb
In My Blood - Black Stone Cherry
Climb
Never Too Late - Three Days Grace
Running Flats
The One That Got Away (R3hab mix) - Katy Perry
Jumps
Mucho Mambo - Shaft
Running Hills
Sex Type Thing - Stone Temple Pilots
Hills
Road to Nowhere - Talking Heads
Running Flats
Dancing with Myself - The Donnas
Wednesday, January 25, 2012
My Journey to be Healthy
This will probably be the most personal and hardest post I have written thus far.
While I am not the skinniest kid on the block, I am strong, fit and in a positive place in my life. That was not the case many years ago and I had my expanding waist-line to show for it. I thought some of you could relate to my story and perhaps connect with the struggles and accomplishments that I also had in my life.
We all know that cigarettes, tons of alcohol, fast food, 4 hours of sleep a night and ZERO workouts is not the way that a healthy person lives. Yet, this was my life from about the time I was 22 until about 2005, when I turned 26. I was also dealing with anxiety and depression for which I took 2 different types of medication to monitor and control.
My "rock bottom" was when I moved from Baltimore, Maryland back to Upstate New York and had to start my life over after a devastating break-up. Yes, I realize that is very cliche, but I thank my lucky stars when I think about that time in my life. I knew that I was the only one in charge of my own happiness and my own health, so I needed to get moving!
I got myself a great job with the Department of Health, got a great apartment and started to work on making ME happy for a change. I started working out at my little apartment "gym" a few days a week. I had no idea what all that equipment was for, but I tried. About 10 months later (and many hilarious and dreadful 1st dates), I met the man that I would marry. With his help, I joined a real gym and was there regularly. After going for a few months, I found myself in my first spin class! The instructor was great and I got the courage to get in and out of the saddle with more and more confidence and strength as the weeks went by.
I had lost about 10 pounds in that first year. Was it the 30 pounds that I expected? No, but I appreciated all of it! After being encouraged by that great instructor, I got certified to teach spinning and got my own class right away. Along with being on the bike, I also trained with a personal trainer and learned that weight lifting is just as important as a cardio workout. The next year, I had lost another 10 pounds and got married!!
As the months went by, I started teaching more and more and even got certified to teach Les Mills Bodypump which is a barbell weight lifting class. I also took many continuing education courses in health and fitness to expand my knowledge. My weight did fluctuate 5-8 pounds here and there throughout the years, but after 3 years of training, I lost those final 10 pounds, totalling about 30-35 pounds lost!
Fast-forward to today, I have maintained my weight for over 2 years through clean eating and exercise and I couldn't be happier. No, working out is not enough to make you truly content with your life, but it sure does help! I am also very thankful to have a super supportive husband and a family of friends that I cherish.
I have some pictures below of my weight loss. I think you can see that I am smiling on the inside and out!
~2004, Halloween. 2011 during a Bodypump class.
2008, still 10 pesky pounds to lose.
Fall 2011, my first Duathlon. Please don't mind my "no makeup" look!
While I am not the skinniest kid on the block, I am strong, fit and in a positive place in my life. That was not the case many years ago and I had my expanding waist-line to show for it. I thought some of you could relate to my story and perhaps connect with the struggles and accomplishments that I also had in my life.
We all know that cigarettes, tons of alcohol, fast food, 4 hours of sleep a night and ZERO workouts is not the way that a healthy person lives. Yet, this was my life from about the time I was 22 until about 2005, when I turned 26. I was also dealing with anxiety and depression for which I took 2 different types of medication to monitor and control.
My "rock bottom" was when I moved from Baltimore, Maryland back to Upstate New York and had to start my life over after a devastating break-up. Yes, I realize that is very cliche, but I thank my lucky stars when I think about that time in my life. I knew that I was the only one in charge of my own happiness and my own health, so I needed to get moving!
I got myself a great job with the Department of Health, got a great apartment and started to work on making ME happy for a change. I started working out at my little apartment "gym" a few days a week. I had no idea what all that equipment was for, but I tried. About 10 months later (and many hilarious and dreadful 1st dates), I met the man that I would marry. With his help, I joined a real gym and was there regularly. After going for a few months, I found myself in my first spin class! The instructor was great and I got the courage to get in and out of the saddle with more and more confidence and strength as the weeks went by.
I had lost about 10 pounds in that first year. Was it the 30 pounds that I expected? No, but I appreciated all of it! After being encouraged by that great instructor, I got certified to teach spinning and got my own class right away. Along with being on the bike, I also trained with a personal trainer and learned that weight lifting is just as important as a cardio workout. The next year, I had lost another 10 pounds and got married!!
As the months went by, I started teaching more and more and even got certified to teach Les Mills Bodypump which is a barbell weight lifting class. I also took many continuing education courses in health and fitness to expand my knowledge. My weight did fluctuate 5-8 pounds here and there throughout the years, but after 3 years of training, I lost those final 10 pounds, totalling about 30-35 pounds lost!
Fast-forward to today, I have maintained my weight for over 2 years through clean eating and exercise and I couldn't be happier. No, working out is not enough to make you truly content with your life, but it sure does help! I am also very thankful to have a super supportive husband and a family of friends that I cherish.
I have some pictures below of my weight loss. I think you can see that I am smiling on the inside and out!
~2004, Halloween. 2011 during a Bodypump class.
Tuesday, January 24, 2012
25,000 pageviews!!! We did it!!!
Wow, I am amazed by how many of you read my little blog!! It isn't fancy, it isn't high-tech, it isn't even updated on a timely manner, but you still love it!!!! I appreciate all of my psycho readers and hope that you will continue to follow my little blog for as long as I teach.
Spin 1/19/12 & 1/21/12
Warm Up
Ride - Tiesto
Running Flats
Amazing (kaskade remix) - Seal
Running Flats into hills
Don't Stop (the fatrat remix) - Foster the People
Climb
Causal Sex - My Darkest Days
Climb
Need You Tonight - INXS
Running Flats
International Love - Pitbull
Jumps
Bang Bang - K'naan
Running Flats
Blow (cirkut remix) - Ke$ha
Sprints
Smash my Bitch Up - Djlobsterdust
Climb
Guilty Filthy Soul - Awolnation
Running Flats
Wild One - Flo Rida
Spin 1/19/12 & 1/21/12
Warm Up
Ride - Tiesto
Running Flats
Amazing (kaskade remix) - Seal
Running Flats into hills
Don't Stop (the fatrat remix) - Foster the People
Climb
Causal Sex - My Darkest Days
Climb
Need You Tonight - INXS
Running Flats
International Love - Pitbull
Jumps
Bang Bang - K'naan
Running Flats
Blow (cirkut remix) - Ke$ha
Sprints
Smash my Bitch Up - Djlobsterdust
Climb
Guilty Filthy Soul - Awolnation
Running Flats
Wild One - Flo Rida
Thursday, January 19, 2012
Spin 1/12/12 & 1/14/12
I just realized that I forgot to post this ride. So sorry Psycho's! On Thursday night and Saturday morning I teach a 45 minute ride followed by ab and core work. I only usually post my music from the ride.
Warm Up
Glad You Came - The Wanted
Running Flats
Set Fire to the Rain (house remix) - Adele
Running Hills
I Like How it Feels - Enrique Iglesias
Climb
Breathe - Blu Cantrell
Running Flats
Stronger (deluxe version) - Kelly Clarkson
Running Flats/Hills
Rope (deadmau5 mix) - Foo Fighters
Sprints
Lets Go Crazy - Prince
Climb
The Sex is Good - Saving Abel
Climb
Easy to Love You - Theory of a Deadman
Running Flats
Papi (Rosabel Vocal Club Mix) - Jennifer Lopez
Warm Up
Glad You Came - The Wanted
Running Flats
Set Fire to the Rain (house remix) - Adele
Running Hills
I Like How it Feels - Enrique Iglesias
Climb
Breathe - Blu Cantrell
Running Flats
Stronger (deluxe version) - Kelly Clarkson
Running Flats/Hills
Rope (deadmau5 mix) - Foo Fighters
Sprints
Lets Go Crazy - Prince
Climb
The Sex is Good - Saving Abel
Climb
Easy to Love You - Theory of a Deadman
Running Flats
Papi (Rosabel Vocal Club Mix) - Jennifer Lopez
Wednesday, January 18, 2012
Spin 1/16 & 1/17
Since my tan and great memories were not the only thing that I came home with from our cruise, I have been really focusing on interval and strength work on the bike so that I can shed these darn 4 pounds that have been lingering.
I think it is working ;)
Warm Up
Glad You Came - The Wanted
Running Hills
Take Care - Drake
Running Flats into Running Hills
Tomorrow Never Knows - Alison Mosshart. This song is an intense 7 minutes.
Climb
Young, Wild & Free - Snoop Dogg & Wiz Khalifa, please make sure to get the CLEAN version!
Running Hills
Handlebars - Flobots
Flats
Set Fire to the Rain (house remix) - Adele. You could say "set fire to your legs"!
Hills
Lonely Boy - The Black Keys
Flats
Stronger (Paperchaser Radio Mix) - Kelly Clarkson
Climb
All I Do Is Win - DJ Khaled
Flats
Heartbeat - Childish Gambino
Sprints
Voodoo Killer - G3RSt
Recovery
Somebody That I Used to Know - Gotye
Cool Down
Video Games - Lana Del Rey
Cool Down
Holocene - Bon Iver
I think it is working ;)
Warm Up
Glad You Came - The Wanted
Running Hills
Take Care - Drake
Running Flats into Running Hills
Tomorrow Never Knows - Alison Mosshart. This song is an intense 7 minutes.
Climb
Young, Wild & Free - Snoop Dogg & Wiz Khalifa, please make sure to get the CLEAN version!
Running Hills
Handlebars - Flobots
Flats
Set Fire to the Rain (house remix) - Adele. You could say "set fire to your legs"!
Hills
Lonely Boy - The Black Keys
Flats
Stronger (Paperchaser Radio Mix) - Kelly Clarkson
Climb
All I Do Is Win - DJ Khaled
Flats
Heartbeat - Childish Gambino
Sprints
Voodoo Killer - G3RSt
Recovery
Somebody That I Used to Know - Gotye
Cool Down
Video Games - Lana Del Rey
Cool Down
Holocene - Bon Iver
Wednesday, January 11, 2012
1/9/12 & 1/10/12
Happy hump day psycho's!!! I excited to tell you that Jeanie's Custom Fitness Studio will be participating in the National Wear Red day. Our day will consist of 30 minutes of Spin and 30 minutes of ZUMBA. All proceeds will be donated to the American Heart Association. $15 for both classes!!! Dancing, spinning, and cardio vascular fitness is the best thing to order at this happy hour! Free prize with registration and raffle ticket for a give away. If you are in the area and are interested in participating and/or donating, please visit Jeanies facebook page.
This was the same ride "profile" on both days, but I did switch out 2 or 3 songs. You have to know how to read your audience and I get such different crowds at both studios. I am going to try to also give you an idea of why I may have chosen these songs.
Warm Up
Lunar - David Guetta - this song has no lyrics and it was kind of nice not to have to wait for a break in the music to say what I need to say during the warm up :)
Running Flats
Glad You Came - The Wanted - the lyrics say it all!
Running Flats
What the Water Gave Me (Romeo Blanco Remix) - Florence and the Machine - just a great beat for a long, flat road.
Running Hills (intervals)
Night of Your Life - David Guetta - the beat picks up at 3 different spots making it a great song to execute intervals.
Hills
Lift Me Up - Moby - I like to say "lift your heels up on the bottom pedal stroke" to go along with the lyrics.
Climb
Take a Picture - Filter - Who doesn't love a blast - from - the - past rock song?
Running Flats - Domino (house remix) - Jessie J - just a twist on a popular song on the radio.
Jumps
Open Your Eyes (sex ray vision remix) - Snow Patrol - nice, even beat for perfect jumps.
Running Hills (intervals)
Kryptonite - 3 Doors Down - rocking beat to get everyone pumped up.
Running Hills (intervals)
Devour - Shinedown - I know a few people in class that really love Shinedown.
Running Flats
Purple Haze (Benny Benassi Remix) - Jimi Hendrix - Does this one really need a reason?
Running Flats
Touch the Sky - Sean Paul - newer song with a fun beat.
Climb
Bottoms Up - Nickelback - I tell them to not think of a drink "bottom", but their own "bottom" in this song as they climb out of the saddle.
Cool Down
Holocene - Bon Iver
This was the same ride "profile" on both days, but I did switch out 2 or 3 songs. You have to know how to read your audience and I get such different crowds at both studios. I am going to try to also give you an idea of why I may have chosen these songs.
Warm Up
Lunar - David Guetta - this song has no lyrics and it was kind of nice not to have to wait for a break in the music to say what I need to say during the warm up :)
Running Flats
Glad You Came - The Wanted - the lyrics say it all!
Running Flats
What the Water Gave Me (Romeo Blanco Remix) - Florence and the Machine - just a great beat for a long, flat road.
Running Hills (intervals)
Night of Your Life - David Guetta - the beat picks up at 3 different spots making it a great song to execute intervals.
Hills
Lift Me Up - Moby - I like to say "lift your heels up on the bottom pedal stroke" to go along with the lyrics.
Climb
Take a Picture - Filter - Who doesn't love a blast - from - the - past rock song?
Running Flats - Domino (house remix) - Jessie J - just a twist on a popular song on the radio.
Jumps
Open Your Eyes (sex ray vision remix) - Snow Patrol - nice, even beat for perfect jumps.
Running Hills (intervals)
Kryptonite - 3 Doors Down - rocking beat to get everyone pumped up.
Running Hills (intervals)
Devour - Shinedown - I know a few people in class that really love Shinedown.
Running Flats
Purple Haze (Benny Benassi Remix) - Jimi Hendrix - Does this one really need a reason?
Running Flats
Touch the Sky - Sean Paul - newer song with a fun beat.
Climb
Bottoms Up - Nickelback - I tell them to not think of a drink "bottom", but their own "bottom" in this song as they climb out of the saddle.
Cool Down
Holocene - Bon Iver
Monday, January 9, 2012
Happy New Year Psycho's!!!
We had a fabulous vacation, but I am so glad to be back in the saddle!! I did end up gaining about 4 pounds while we were away for 12 days, but I have a feeling with my rigorous workout schedule I should be able to shed those pesky pounds quickly.
On Thursdays and Saturdays I teach a 45 minute ride followed by ab and core work. I will post the songs I use on the bike below.
Warm Up
Love Generation - Bob Sinclair
Running Flats
You Make Me Feel - DJ Shocker
Running Flats
Touch the Sky - Sean Paul
Running Hills
International Love - Chris Brown
Climb
Princess of China - Coldplay & Rihanna
Running Hills
I Like How it Feels - Enrique Iglesias
Climb
Bright Lights Bigger City - Cee Lo Green
Running Flats
What the Water Gave Me - Florence and the Machine
Running Hills
Can You Hold it Against Me Without You? Britney Spears vs. Usher Mashup
On Thursdays and Saturdays I teach a 45 minute ride followed by ab and core work. I will post the songs I use on the bike below.
Warm Up
Love Generation - Bob Sinclair
Running Flats
You Make Me Feel - DJ Shocker
Running Flats
Touch the Sky - Sean Paul
Running Hills
International Love - Chris Brown
Climb
Princess of China - Coldplay & Rihanna
Running Hills
I Like How it Feels - Enrique Iglesias
Climb
Bright Lights Bigger City - Cee Lo Green
Running Flats
What the Water Gave Me - Florence and the Machine
Running Hills
Can You Hold it Against Me Without You? Britney Spears vs. Usher Mashup
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