Most of these songs have nothing to do with summertime, but for some reason, they remind me of my favorite season! You will see some repeats from earlier in the week, but rest assured, I have a different crowd for each class.
Warm Up
Dynamite (CPR Remix) - G.G.
Hills
Whenever, Wherever - Shakira
Running/Standing Flats
Sweat - Snoop Dogg vs. David Guetta
Running Hills
Country Song - Seether
Hills
G.R.I.N.D. - Asher Roth
Running Hills
Back & Forth - Foo Fighters
Running Hills
Walk - Foo Fighters
Climb
When You're Young - 3 Doors Down
Hills
Hey Hey Hey - Michael Franti
Running/Standing Flats
Who Dat Girl - Rihanna (feat. Akon)
Cool Down
Yellow - Coldplay
Friday, May 27, 2011
Spin 5-24-11
I did some interval work for this profile (ride), which included running up a hill for brief periods of time followed by some recovery. According to my heart rate monitor, I was able to burn an extra 90 calories an hour during this ride.
Warm Up
Born This Way (I got a feeling remix) - DJ Lobsterdust
Running/Standing Flats
Backseat (CPR Remix) - Indy Q
Running Hills
Country Song - Seether
Running Hills
Major Tom - Shiny Toy Guns
Recovery/Climb
Hard - Rihanna
Hills
Boyfriend - Big Time Rush
Running Flats/Running Hills
Get Some - Lykke Li
Running Flats - in the saddle gradually increasing resistance for 2 minutes, then to "2" and "3"
Move for Me - Kaskade
Running Flats
Sweat - Snoop Dogg vx. David Guetta
Springs
One - Foo Fighters
Cool Down
Need You Now - Lady Antebellum
Warm Up
Born This Way (I got a feeling remix) - DJ Lobsterdust
Running/Standing Flats
Backseat (CPR Remix) - Indy Q
Running Hills
Country Song - Seether
Running Hills
Major Tom - Shiny Toy Guns
Recovery/Climb
Hard - Rihanna
Hills
Boyfriend - Big Time Rush
Running Flats/Running Hills
Get Some - Lykke Li
Running Flats - in the saddle gradually increasing resistance for 2 minutes, then to "2" and "3"
Move for Me - Kaskade
Running Flats
Sweat - Snoop Dogg vx. David Guetta
Springs
One - Foo Fighters
Cool Down
Need You Now - Lady Antebellum
Weekly Workouts in Review
TGIF my fellow cycle psycho's!!! I haven't posted my weekly workouts for some time, so I thought I would take some time to outline it for you. Keep in mind, this was not a totally typical week, as I have had a regular class added to my schedule (Tues. 7:15pm) and also subbed for someone on Thursday. It felt great to teach and motivate that many times in a week, but I found it a little tricky to fit in my own workouts.
Sunday: Rock n Run 5k (finished in 30 minutes - which is fast for this non-runner!)
Monday: lifted heavy - chest and back, taught spin 5:30pm - 6:20pm
Tuesday: ABsolute revolution (45 min. spin 15 min. abs) 6:00 - 7:00pm, taught one hour spin 7:15-8:15pm
Wednesday: taught spin 5:30- 6:20pm
Thursday: bodypump then taught spin 5:30-6:20pm
Friday: OFF
Saturday: teaching spin 9 - 11am
I would have liked to work in some yoga, but with a full time job and teaching all the time, I just couldn't carve out that window of time. Next week should slow down a bit because there are no classes (or office work!) on Monday due to the holiday and I am going to yoga for sure on Thursday. If you are local, check my blog in a week or so for my review of the Estudio in Clifton Park (http://www.estudiohot.com/).
Be safe and enjoy your weekend!
Sunday: Rock n Run 5k (finished in 30 minutes - which is fast for this non-runner!)
Monday: lifted heavy - chest and back, taught spin 5:30pm - 6:20pm
Tuesday: ABsolute revolution (45 min. spin 15 min. abs) 6:00 - 7:00pm, taught one hour spin 7:15-8:15pm
Wednesday: taught spin 5:30- 6:20pm
Thursday: bodypump then taught spin 5:30-6:20pm
Friday: OFF
Saturday: teaching spin 9 - 11am
I would have liked to work in some yoga, but with a full time job and teaching all the time, I just couldn't carve out that window of time. Next week should slow down a bit because there are no classes (or office work!) on Monday due to the holiday and I am going to yoga for sure on Thursday. If you are local, check my blog in a week or so for my review of the Estudio in Clifton Park (http://www.estudiohot.com/).
Be safe and enjoy your weekend!
Tuesday, May 24, 2011
Spin 5/21/11 & Spin 5/23/11
Saturday was not only a beautiful day in Upstate NY, but also the day that many college students graduated. Congratulations to all of the 2011 scholars! That being said, my Saturday class only had 2 participants, so I played the same profile/playlist yesterday as well.
I am hoping that the gym will take my suggestion to implement a once or twice a month "begin to spin" class to get more people involved in all of our fun. On the other hand, the spin studio where I work has been jam packed for weeks, which is always great to see.
This is sort of an "interval" profile - we do three rounds of work, with active recoveries in between. It keeps your heart rate in the 85-92% MHR through the 3 rounds, which leads to major calories burned.
Warm Up
Rolling in the Deep (downtown London remix) - Adele
Warm Up/Running/Standing Flats
Give Me Everything - Pitbull
-round 1-
Hills
The Edge of Glory - Lady GaGa
Hills - little steeper, in and out of the saddle
Adolescents - Incubus
Running Hills - during the heavy chorus burst out to "3" give it speed and more resistance
Smells Like Teen Spirit - Nirvana
Active Recovery/Running and Standing Flats
The Boxer - Kele
-round 2-
Hills - moderate resistance - half in the saddle, half standing
MoneyGrabber - Fitz & the Tantrums
Hills/Climb - seated and out to "3" for short surges of speed and power
Down and Out - Tantric
-round 3-
Active Recovery/Climb
Wind it Up - Gwen Stefani
Climb
Pumped Up Kicks - Foster the People
Running Hills
Diamond Eyes - Shinedown
Cool Down
What Do You Got? - Bon Jovi
I am hoping that the gym will take my suggestion to implement a once or twice a month "begin to spin" class to get more people involved in all of our fun. On the other hand, the spin studio where I work has been jam packed for weeks, which is always great to see.
This is sort of an "interval" profile - we do three rounds of work, with active recoveries in between. It keeps your heart rate in the 85-92% MHR through the 3 rounds, which leads to major calories burned.
Warm Up
Rolling in the Deep (downtown London remix) - Adele
Warm Up/Running/Standing Flats
Give Me Everything - Pitbull
-round 1-
Hills
The Edge of Glory - Lady GaGa
Hills - little steeper, in and out of the saddle
Adolescents - Incubus
Running Hills - during the heavy chorus burst out to "3" give it speed and more resistance
Smells Like Teen Spirit - Nirvana
Active Recovery/Running and Standing Flats
The Boxer - Kele
-round 2-
Hills - moderate resistance - half in the saddle, half standing
MoneyGrabber - Fitz & the Tantrums
Hills/Climb - seated and out to "3" for short surges of speed and power
Down and Out - Tantric
-round 3-
Active Recovery/Climb
Wind it Up - Gwen Stefani
Climb
Pumped Up Kicks - Foster the People
Running Hills
Diamond Eyes - Shinedown
Cool Down
What Do You Got? - Bon Jovi
Wednesday, May 18, 2011
Spin 5-16-11 and ABsolute Revolution 5-17-11
I have gotten myself into the habit of making one spin profile (ride) for Monday night at High Rock Sports and Fitness (hrsfitness.com) and then just adding a few songs for my ride at The Revolution (myrevnow.com). It seems to work out quite nicely because they are totally different facilities usually with totally different participants. So, off we go!
This ride was designed to keep riders in the endurance energy zone. I can say personally, I burned about 90 more calories than usual by keeping my heart rate in a consistent zone. I heard a few groans and saw some red faces, but overall, I think we managed to have fun!!
Warm Up
Unk vs. Avril Lavigne - DJ Lobsterdust
Running/Standing Flats
Sweat - Snoop Dogg - I really made a note to tell them what the name of this song was!!!!
Hills
The Edge of Glory - Lady GaGa - again, told them to push to the edge and then fight to get over it
Climb
Temperature - Sean Paul - I asked if they could feel the temperature rising.
Running/Standing Flats
Dirty Dancer - Enrique Iglesias
Jumps/Jumps on a Hill - 3 sets, 8 count from 1 to 2, 8 counts from 2 to 3, then 4 count all around
Free at Night - DJ Earworm
Recovery then Climb
All of the Lights (clean version) - Kanye West
Hills (we did the next 3 songs in a row, no recovery unless needed)
Paralyzer - Finger Eleven
Running Hills
Cascade - Deluka
Running Hills - little heavier gear
Clothes Off! - Gym Class Heros
Climb - at the last minute, max out the resistance
Dare - Gorillaz
Running Flats/Standing Hills
Extreme Ways - Moby
Running/Standing Flats
G.R.I.N.D. (get ready its a new day) - Asher Roth - this songs lyrics do all the work for you! So motivating right at the end!
Cool Down
I Run to You - Lady Antebellum
Cool Down
Luminous - Lanterna
This ride was designed to keep riders in the endurance energy zone. I can say personally, I burned about 90 more calories than usual by keeping my heart rate in a consistent zone. I heard a few groans and saw some red faces, but overall, I think we managed to have fun!!
Warm Up
Unk vs. Avril Lavigne - DJ Lobsterdust
Running/Standing Flats
Sweat - Snoop Dogg - I really made a note to tell them what the name of this song was!!!!
Hills
The Edge of Glory - Lady GaGa - again, told them to push to the edge and then fight to get over it
Climb
Temperature - Sean Paul - I asked if they could feel the temperature rising.
Running/Standing Flats
Dirty Dancer - Enrique Iglesias
Jumps/Jumps on a Hill - 3 sets, 8 count from 1 to 2, 8 counts from 2 to 3, then 4 count all around
Free at Night - DJ Earworm
Recovery then Climb
All of the Lights (clean version) - Kanye West
Hills (we did the next 3 songs in a row, no recovery unless needed)
Paralyzer - Finger Eleven
Running Hills
Cascade - Deluka
Running Hills - little heavier gear
Clothes Off! - Gym Class Heros
Climb - at the last minute, max out the resistance
Dare - Gorillaz
Running Flats/Standing Hills
Extreme Ways - Moby
Running/Standing Flats
G.R.I.N.D. (get ready its a new day) - Asher Roth - this songs lyrics do all the work for you! So motivating right at the end!
Cool Down
I Run to You - Lady Antebellum
Cool Down
Luminous - Lanterna
Monday, May 16, 2011
Nutrition Revolution 5/13/11
On Friday, I had taught a 45 minute ride followed by a nutrition seminar. I had a small group of ladies that joined me and had some great questions. It was really fun to use my knowledge on nutrition!
Warm Up
Teenage Dream (CPR remix) - Katy Perry
Running Hills
More - Usher
Hills
Walk - Foo Fighters
Running Hills
Terrible Love - The National
Running/Standing Flats
Rolling in the Deep (Downtown London remix) - Adele
Running/Standing Flats
Party Rock Anthem - LMFAO
Hills
Blow - Ke$ha
Hills
S&M - Rihanna
Running Flats
On the Floor - J.Lo
Climb
Carry Out - Timbaland
Climb
Handlebars - Flobots
Cool Down
Mykonos - Fleet Foxes
Cool Down
I Run to You - Lady Antebellum
Warm Up
Teenage Dream (CPR remix) - Katy Perry
Running Hills
More - Usher
Hills
Walk - Foo Fighters
Running Hills
Terrible Love - The National
Running/Standing Flats
Rolling in the Deep (Downtown London remix) - Adele
Running/Standing Flats
Party Rock Anthem - LMFAO
Hills
Blow - Ke$ha
Hills
S&M - Rihanna
Running Flats
On the Floor - J.Lo
Climb
Carry Out - Timbaland
Climb
Handlebars - Flobots
Cool Down
Mykonos - Fleet Foxes
Cool Down
I Run to You - Lady Antebellum
Spin 5/9/11
Happy Monday!! I am not sure why I am so chipper this morning, but I am sure that will be short lived, ha, ha.
I tried to post on Friday, but blogger was not working for some reason. I apologize for the delay.
Warm Up
Nothin' On You (humanjive remix) - Bruno Mars
Running/Standing Flats
Rolling in the Deep (Downtown London remix) - Adele
Climb
Mr. Hurricane - Beast
Climb
Written in the Stars - Tinie Tempah
Running Hills
Panic Switch - Silversun Pickups
Jumps/Jumps on a Hill
Suicide Blonde - INXS
Running/Standing Flats
Falling Down - Atreyu
Running Hills
These Days - Foo Fighters
Climb
Stop for a Minute - Keane
Hills
Walk - Foo Fighters
Running/Standing Flats
Party Rock Anthem - LMFAO
Cool Down
You and Me - Dave Matthews Band
I tried to post on Friday, but blogger was not working for some reason. I apologize for the delay.
Warm Up
Nothin' On You (humanjive remix) - Bruno Mars
Running/Standing Flats
Rolling in the Deep (Downtown London remix) - Adele
Climb
Mr. Hurricane - Beast
Climb
Written in the Stars - Tinie Tempah
Running Hills
Panic Switch - Silversun Pickups
Jumps/Jumps on a Hill
Suicide Blonde - INXS
Running/Standing Flats
Falling Down - Atreyu
Running Hills
These Days - Foo Fighters
Climb
Stop for a Minute - Keane
Hills
Walk - Foo Fighters
Running/Standing Flats
Party Rock Anthem - LMFAO
Cool Down
You and Me - Dave Matthews Band
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