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
Monday, January 9, 2012
Tuesday, December 20, 2011
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
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
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
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
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
Thursday, December 15, 2011
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!
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!
Tuesday, December 13, 2011
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
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
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