New Fall Schedule Starts Monday!

Just a reminder to all my Alexandria XSport Fitness friends – the new fall schedule begins tomorrow – Monday, October 1.

For those of you who have been with me for the last few months, you’ll be happy to know, something new and different has happened to me this quarter … my schedule has NOT changed! What does this mean? You can still catch me:

6 p.m. Piloxing (Studio 2)
7:15 p.m. Pilates (Studio 1)

5:45 p.m. Cycle (Studio 3)

9:30 a.m. Piloxing (Studio 2)
10:30 a.m. Pilates (Studio 1 … unless it gets too crowded, then we may move over to Studio 2, since the room is open until noon).

Hope to see you there!  (And you can check out the full schedule here – some of you have asked why we don’t list subs … and good news, we now do!)

Childhood Activity vs. Inactivity: What it Means for Adulthood

Sad fact: society is getting fatter. In a world of convenience – and lesser activity than years past – we are only pushing ourselves further into an obesity epidemic.

Which is why, now more than ever, we need to start getting kids active at an early age. It’s been shown that children of active parents (especially those who are active with their kids) grow up to weigh less, and have a better relationship with nutrition and physical activity.

Those inactive kids? They could have this to look forward to:

To further illustrate the importance of physical activity throughout a lifetime … and proving that the younger you start, the easier it will be to maintain healthy habits into adulthood:

If higher healthcare costs, more sick days and a shortened lifespan aren’t enough to make you want to run around the yard with the kids, maybe the odds of higher grades, lowered odds of disease, and less chance of risky lifestyle bahaviors will do it. So throw on some shoes, and go get active! You can never be too young – or too old – to get fit.


Spinning Playlist – September 27, 2012

Happy Thursday everyone! We’re going to make it to another weekend 🙂 Here’s tonight’s playlist, straight off the bike:

Warmup (Flat Road; Resistance 3-4 on a Scale of 10)
Toxic – Britney Spears

Building Block #1 (Start Resistance 5, Build to 8.5+)
Let’s Go – Calvin Harris ft. Ne-Yo
Part of Me – Katy Perry
Bad Romance – Lady Gaga
My Hero – Foo Fighters

Building Block #2 (Start Resistance 4-5, Build to 9)
Moves Like Jagger – Maroon 5
Feel So Close – Calvin Harris
Stronger (What Doesn’t Kill You) – Kelly Clarkson
I Don’t Want to be in Love – Good Charlotte
Lighters – Bad Meets Evil

Building Block #3 (Start Resistance 5, Build to 8+, Finish at 7)
Don’t Wake Me Up – Chris Brown
So What – Pink
The Fighter – Gym Class Heroes ft. Ryan Tedder
Desert Rose – Sting

Shake It Out – Florence + The Machine
Not Like the Movies – Katy Perry

Remember, the new XSport fall schedules begin on Monday! My schedule is staying exactly the same (quite possible for the first time ever), so you can continue to either ride with me or check back for new playlists every Thursday (or both)! Have a great weekend!

Turn Must See TV into a Workout

The fall television season is finally underway … what will you be watching? Whatever your show of choice, remember that there are still plenty of ways to keep active while watching your favorite shows (word is Jessica Simpson has been dropping the baby weight by watching 24 on the treadmill – it sucks you in and keeps you going).

I came across these “workout while you watch” graphics and thought I’d share them, as motivation to get moving while you get back into the new fall season. Pick your show (or do them all) – and feel free to do the New Girl workout during both episodes – airing at 8 p.m. and 9 p.m. EST tonight!

Your Tuesday workout … and you get to do it twice tonight!

Your Wednesday workout …

Your Thursday workout …

How Did a Short,Easy Walk Turn into Almost Two Hours?

This is the question I asked myself last night, as I was walking back into my apartment building, glad that I made it back before dark. Fridays are usually my off days, but it was one of those weeks, I was stressed out, feeling a little antsy, and the weather was absolutely beautiful, so I decided I’d go for a nice, easy little walk.

At least that was my intention. I live in a pretty urban area, but once you get a half a mile or so from the main road I live on, it turns into more of neighborhood. I’d walked and run back there before, and while there are some steep hills, there are also a lot of nice flat roads, so it would not be a challenge to keep things leisurely. Until I took a turn I haven’t taken before, and ended up I have no idea where (but it didn’t strike me as a neighborhood I should be in with dark quickly approaching).

So, here’s the thing … I’ve always had an exceptionally good internal compass. Though I don’t like driving places I’ve never been before (or in big cities … let’s just say that the Metro is the most phenomenal creation – very rarely have I had to actually drive into DC), I can usually find my way around. On more than one occasion, I have just taken three random turns and ended up exactly where I was trying to go.

Long story short … my easy, couple mile walk turned into nearly two hours. But I guess a little extra walking never hurt anyone, right?

Common Running Injuries … And What To Do About Them.

There are so many things I love about running. The way it makes me feel strong. The way it acts as therapy. Yes, especially the fact that if I need to lose a couple lbs., adding a little more running into my week will usually do the trick.

There is, however, one thing I can’t stand about running: the injuries. Because I’m currently teaching classes three days a week, it’s difficult for me to run more than twice a week, but when I first started working out, I was logging a good 30+ miles a week (just because I knew it was good for me, not because I was training for anything).

Meaning I’ve seen my share of injuries throughout the years. Hips, ankles, shin splints … I’ve dealt with them all at one point or another. Especially those dang shin splints (which, for lucky me, first started before my workout days, when I was a dancer in “The Music Man” in high school. All those lifts and jumps in heels did me in from there forward. Fun fact, though: since I fell in love with Mizunos almost three years ago, I have not had shin splints. Guess there is something to be said for a good pair of shoes! … and hopefully I didn’t just jinx myself.)

That said … I came across this great graphic on running injuries, and thought I’d pass it along. Enjoy!

Spinning Playlist – September 20, 2012

Happy Thursday everyone! Here’s tonight’s playlist, straight off the saddle:


Warm-up (Flat Road; Resistance 3-4 on a scale of 10)

Edge of Glory – Lady Gaga


Building Block #1 (Start Resistance 5, Build to 8)

Let’s Go – Calvin Harris ft. Ne-Yo

Give Me Everything (Tonight) – Pitbull ft. Ne-Yo, Afrojack and Nayer

Without You – David Guetta ft. Usher

One More Night – Maroon 5


Building Block #2 (Start Resistance 5, Build to 9)

Toxic – Britney Spears

Where Have You Been – Rihanna

Domino – Jessie J

Blackout – Breathe Carolina

Burn it Down – Linkin Park


Building Block #3 (Start Resistance 5, Build to 8-9)

Scream – Usher

Sex On Fire – Kings of Leon

California Girls – Katy Perry ft. Snoop Dog

Uprising – Muse



Too Close – Alex Clare

Next to Me – Emilie Sande


Big weekend coming up in college football – first top 10 match in the ACC in several years as we get set to take on Florida State on Saturday. Good luck to my Clemson Tigers! Have a great weekend and we’ll see you next week!