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
Wednesday, April 27, 2011
Monday, April 25, 2011
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!
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!
Friday, April 22, 2011
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.
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
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
Wednesday, April 20, 2011
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!
If you are local, keep checking in here for updates on a date for that to happen : )
Have a great day!
Tuesday, April 19, 2011
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
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
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
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