Spinning 4-16-11 80's Rock!!

As I had previously mentioned, I have been struggling to get more members to attend my Saturday morning class.  I thought it would be fun to have a "theme" ride Saturday and it worked out perfectly!  I had lots of people in class and we had a blast.

Warm Up
Just Like Heaven - The Cure

Hills
Summer of '69 - Bryan Adams

Hills
Bad Medicine - Bon Jovi

Running/Standing Flats
Bizarre Love Triangle - New Order.  This song is just under 7 minutes.

Climb
Burning Down the House - Talking Heads

Jumps/Jumps on a Hill
Centerfold - J. Giles Band

Running/Standing Flats
Hazy Shade of Winter - The Bangles

Climb
It's My Life - Talk Talk

Running Hills
Legs - ZZ Top

Running Hills
Need you Tonight - INXS

Climb
Shout - Tears for Fears

Running Hills
Man in the Box - Alice in Chains. Yes, this is from 2001, but a very special member requested it, so eh, whatever.

Cool Down
Everybody Wants to Rule the World - Tears for Fears

Cool Down
Time After Time - Cyndi Lauper

Spinning 4-16-11

How about me posting a day ahead of time!  For two years straight, I taught a spin class at 9:30am on Saturday mornings.  It was by far my most crowded class with 17 people and at least 4 or 5 consistently on the wait list.  Under the new management/ownership, there are two spin classes offered on Saturday, which is great because then more folks have a chance to attend and get a great workout.

The downside to that is that I teach the 10am class (the 2nd one) and I have been getting inconsistent numbers.  Luckily, whether I get 15 people or 5, they always work hard for me!!  In an effort to increase that class size, I have been incorporating some "themes" to my rides.   Tomorrow is "Rock from the 1980's", as that is what they requested.

I haven't finalized my playlist, but when I do, I will post it on here!!

Have a wonderful weekend!

How Spinning Can Help the Body to Detox

Every month I receive the latest copy of the Spinning Instructor News.  I always browse through it for tips and facts that will help me to be the best instructor and coach that I can be.  This month there was a particularly interesting article regarding detoxification.  Keep in mind, I am not a doctor and that you should consult your doctor before changing your diet or trying this yourself.

Below is the link to the entire article.  What I took from this article is that you should for two weeks (at least) try to cut out caffeine (mostly found in coffee and chocolate), alcohol, refined simple sugars (candy, soda, etc.) and processed foods.  You should increase the amount of fresh fruits, fresh veggies and water intake in order for the liver to start working at it's peak performance.

Here is a little excerpt about how spinning ties into this:

Let’s take a detailed look at how the Spinning program fits into your detox program. Beginners and those new to Spinning classes, or those who have a body fat percentage greater than 30% (or BMI greater than 30), should start with two Spinning classes per week at low to moderate intensity in order to maximize the use of body fat as a primary energy source. For instructors, or those with a body fat percentage of less than 30% (or BMI less than 30), three to four Spinning classes per week will enhance your detox program. Incorporate two moderate-intensity classes plus one or two high-intensity classes into your weekly routine. This combination will maximize blood flow to tissues and overall fat loss. Remember, before starting any exercise or detoxification protocol consult your family physician or naturopathic doctor, and be sure to listen to your body and not overdo it.

http://www.spinning.com/spinning-instructor-news/2011-4-2.asp

I hope you found this as interesting as I did!!

Spinning 4-11-11

Ahhhh....Monday is here!!!  I had prior obligations that kept me away from the gym Thursday, Friday and Sunday.  When Monday rolled around (pun intended) I was ready to go!  At High Rock Sports and Fitness, we are still offering a Bodypump class at 4:30pm and the three of us teach it together as our "practice class" until we hear back from our assessments.  I cannot wait to find out if we passed or not!!  At 5:30, I teach my spin class, so it is a really great day to workout!!

From the comments to me after class, this ride was extra tough!!!

Warm Up
Miles Away - Madonna

Running/Standing Flats
Give Me Everything - Pitbull feat. Ne-Yo.  The lyrics are great for motivating!!

Climb
Say You'll Haunt Me - Stone Sour

Climb
The Big Bang - Rock Mafia

Sprints - I did 3 of them for 15 second each.  One in the saddle, last two out to "3".  It was VERY hot upstairs last night, so I kept them short for everyone's safety.  I was going to skip them, but the crowd insisted on them.  Gotta make them happy!!  : )

Recovery/Jumps/Jumps on a Hill - About 1 minute recovery, then 4 count jumps for active recovery
Don't Bring me Romance - G3RSt

Running Flats
Bong This Way (Starsmith Remix) - Lady Gaga

Hills
When You're Young - 3 Doors Down

Climb
Save Me - Nicki Minaj

Climb
Sail - Awolnation

Running Hills - standing and seated, big hill under the wheel.  Last big calorie burn of the night!
Smash My Bitch Up - DJ Lobsterdust

Cool Down
What do you Got? - Bon Jovi

Cool Down
Fragile - Sting

Spinning 4-7-11

It is getting to be the time of year where our office starts it's busy season.  I am still teaching four times a week (mostly 5 because I will pick up classes as needed), but my blog may not be updated as often.  I will still post all of my rides, but they may take me a couple of days to get to them.  Please accept my apology in advance ;)

This ride has lots of climbing and lots of hills to build strength and long lean muscles.  I like to throw one of these rides in once every couple of weeks to switch things up.  It is good to get yourself out of the comfort zone and work some different muscles in different ways.  Great for cross training also.

Warm Up
Spotlight - Mute Math

Hills
Better Life - Keith Urban.  You all know that I usually NEVER play country music, but I kind of like this song!

Running/Standing Flats - I started them off on the flat road, then every 30 seconds increased the resistance little by little.  After about 2 and a half minutes, we stood up at 2.
Machines Can Do the Work - Fatboy Slim

Climb
Love the Way you Lie (clean version) - Eminem

Climb
One in a Million - Ne Yo

Climb - There is a faster beat right after the chorus that is great for picking up the pace briefly.
Save Me - Nicki Minaj

Hills
It's Okay - Cee Lo Green

Running Hills - seated and standing
Sober - P!nk

Running Flats
Who's that Chick? - David Guetta and Rihanna

Hills
Rolling in the Deep - Adele

Hills
Pumped Up Kicks - Foster the People

Running Hills - heavy hill, fast pace.  Alternating between "1" and "3".
The Good Life - Three Days Grace

Cool Down
Talking to the Moon - Bruno Mars

Cool Down
Make You Feel My Love - Adele

Spinning 4-6-11

Itunes has a fabulous CD called "Songs for Japan" that you can buy for $9.99.  You get 38 songs, some older, some new, all fabulous.  The proceeds benefit the disaster in Japan that recently happened.  I incorporated lots of these songs into my ride.

Warm Up
Take you There - Power Music Workout

Running Flats
We No Speak Americano - Yolanda Be Cool & DCUP

Hills
Bon Jovi/White Stripes Mashup - DJ Lobsterdust

Running Flats
Hey Baby - Pitbull

Running Hills
My Hero - Foo Fighters

Hills
Use Somebody - Kings of Leon

Running Flats
Blue Monday - New Order

Jumps
One Tribe - Black Eyed Peas

Climb
Human Touch - Bruce Springsteen

Climb
One in a Million - Ne Yo

Running Flats
Miles Away - Madonna

Cool Down
Make you Feel My Love - Adelle

Cool Down
Fragile - Sting

Spinning 4-4-11

Argh...there is not enough time for me to do a more detailed ride here for you.  Apologies (as they say on "Spartacus", anyone else love that show??).  I did want to mention that I do repeat songs, but usually not entire playlists/rides.  I teach at 2 different places and usually get different groups of people each time.  So, they don't hear the same songs over and over, I promise!

Warm Up
After Hours - the Scientists

Running Hills
Adirtybits&monthefloor - mashup

Hills
Fake It - Seether

Running Hills
Sex on Fire - Kings of Leon

Climb
I Want to be Adored - The Stone Roses

Running Flats
Voodoo Killer - G3RSt

Jumps on a Hill
I Can Transform You - Chris Brown

Running Hills
Faster Kill Pussycat - Oakenfold

Running Flats
Rude Boy Resort - DJ Schmolli

Climb
Rocketeer - Far East Movement

Running Flats
I Just Came to Say Hello - Mash Mob

Running Flats
Blue Monday - New Order

Running Flats
We No  Speak Americano - Yolanda Be Cool & DCUP

Cool Down
Mad World - Michael Andrews

Cool Down
Poker Face - Glee