BONUS! Easter Spinning Playlist – March 31, 2013

What’s the best way to start out your Easter? A quick Spinning class, naturally! Thanks to everyone who joined me this morning – here’s what we rode to:

Warm-up (Flat Road; Resistance 3-4 on a Scale of 10)
Closer – Tegan and Sara

Building Block #1 (Start Resistance 5, Build to 8+)
Rest of My Life – Ludacris ft.
Keeps Getting Better – Christina Aguilera
Repeat – David Guetta ft. Jessie J
Uprising – Muse

Building Block #2 (Start Resistance 5, Build to 9+)
Scream – Usher
Toxic – Britney Spears
Part of Me – Katy Perry
I Don’t Want to Be in Love – Good Charlotte
Funhouse – Pink
My Songs Know What You Did in the Dark (Light Em Up) – Fall Out Boy

Building Block #3 (Start Resistance 4-5, Build to 7+)
Sweet Nothing – Calvin Harris ft. Florence Welch
C’Mon – Ke$ha
Forever Now – Ne-Yo
Desert Rose – Sting

Mirrors – Justin Timberlake

Have a great Easter everyone! Remember that the new XSport Alexandria schedule starts tomorrow … good news is, my schedule stays the same, so you can still catch me every Wednesday, Thursday and Sunday.

Spring XSport Alexandria Group X Schedule Starts April 1!

It’s that time again – the new XSport Group Fitness schedule starts on Monday (April 1… and that’s no joke).

Good news this time … my schedule is staying the same! You can still catch me at XSport Fitness in Alexandria on:

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
10:45 a.m. Pilates – Studio 1

Remember, we will also have a special schedule for Easter tomorrow, so all regularly-scheduled classes are cancelled. BUT, if you want to spend a little time with me before brunch, church or baskets full of candy, you can come Spin with me at 9 a.m. in Studio 3 (per a few requests, will end class with Sting).

Finally, just a heads up: I will be out of town next Sunday (April 7), but I’m leaving you in the safe hands of Leah, who will be covering my Piloxing class with BodyCombat, and Beth, who is new to our XSport Pilates staff. Have fun with them, and I’ll be back in time for class on Wednesday.

If you want to check out the entire schedule, you can find it here.

Spinning Playlist – March 28, 2013

Tonight marks the second of my three cycle classes in six days – it feels great to get to spend so much time on the bike this week! We brought back a few we haven’t heard in a while, ended with a new cooldown (yes, it is 8+ minutes long … so you probably didn’t hear all of it), and, at the request of many of you … ended with a little “yoga on a bike” to Sting.

Here it is, fresh out of the cycle studio – tonight’s playlist:

Warm-up (Start Resistance 3-4 on a Scale of 10)
Bruno Mars – Locked Out of Heaven

Building Block #1 (Start Resistance 5, Build to 8-9)
Club Can’t Handle Me – Flo Rida ft. David Guetta
Animal – Ke$ha
I Kissed a Girl – Katy Perry
Funhouse – Pink
The Fighter – Gym Class Heroes ft. Ryan Tedder

Building Block #1 (Start Resistance 5, Build to 9+)
Hold it Against Me – Britney Spears
Don’t Wake Me Up – Chris Brown
Night of Your Life- David Guetta ft. Jennifer Hudson
Come to Me – Diddy ft. Nicole Scherzinger
Let it Rock – Kevin Rudolph ft. Lil Wayne

Building Block #1 (Start Resistance 5, Build to 7+)
Born Too Slow – The Crystal Method
Domino – Jessie J
Telephone – Lady Gaga ft. Beyonce
Desert Rose – Sting

Mirrors – Justin Timberlake

Have a great Easter this weekend! If you’re up early and looking to combat some of those Peeps and Cadbury Crème Eggs on Sunday, I’ll be teaching the only Cycle class of the day at 9 a.m. Hope to see you there!

BONUS! Spinning Playlist – March 26, 2013

Happy Tuesday everyone! It’s quite the cycle week for me this week … I subbed for Alissa tonight, and I’ll be teaching a 9 a.m. on Easter morning, too. Great ride tonight – and lots of familiar faces (which you know I LOVE)!

So here is tonight’s bonus Spinning playlist, right off the saddle:

Warm-up (Flat Road; Resistance 3-4 on a Scale of 10)
If I Lose Myself – One Republic

Building Block #1 (Start Resistance 5, Build to 8)
Take Me On the Floor – The Veronicas
Let’s Go – Calvin Harris ft. Ne-Yo
Blow Me One Last Kiss – Pink
E.T. – Katy Perry ft. Kanye West

Building Block #2 (Start Resistance 4-5, Build to 8+)
Sweet Nothing – Calvin Harris ft. Florence Welch
When Love Takes Over – David Guetta ft. Kelly Rowland
Forever Now – Ne-Yo
Stronger (What Doesn’t Kill You) – Kelly Clarkson
Dirrty – Christina Aguilera ft. Redman

Building Block #3 (Start Resistance 5, Build to 8+)
Everybody Talks – Neon Trees
Love Drunk – Boys Like Girls
Titanium – David Guetta ft. Sia
Numb – Usher
My Songs Know What You Did in the Dark (Light Em Up) – Fall Out Boy

Stay – Rihanna ft. Mikky Ekko
Miss Me – Andy Grammer

Great ride tonight – look forward to seeing you on Thursday (and hopefully Sunday if you have a chance before you head off to brunch, church … or maybe just between the eggs and chocolate bunnies).

My First Time…

You could say it was somewhat of a defining experience. My heart was pounding. My breathing heavy. I could feel the excitement building as I got closer to finishing.

Seriously, get your heads out of the gutter! I’m talking about my run this evening. It was the fastest 7-miler I’ve ever clocked.

Tonight was the first time I’ve ever finished seven miles in under an hour… admittedly, it took 59:45, but hey, those 15 seconds kept me under an hour. Even more exciting? It was a full 40 seconds faster than the seven I ran last Monday (and last week started with a particularly hellish, self-defeating day, so that really is saying a lot. Today’s only compliant? That we were getting snow in the last week of March).

It was one of those accomplishments that really makes me think about just how far I have come throughout the years. If you’ve ever taken a few minutes to read a little about me, you know that running didn’t come easy to me. Heck, I thought the world was ending the first time I ran two miles and didn’t feel like I was going to die. Or made it down to a 10-minute mile an hour pace (for the record: tonight’s run clocked in at about an 8:30 pace).

The point I’m trying to make? You are a lot stronger than you believe. It’s all a matter of recognizing that although you may not see it from one day to the next, over time, you are capable of accomplishing far more than you may have ever believed possible. Always focus on the little accomplishments along the road to your overarching goal, because those little accomplishments? They can help you not only reach your goals … but go well beyond where you ever thought you could be capable of going. One or two seconds off your time, or running an extra quarter of a mile may not feel like much, but those seconds and quarter-miles add up.  It doesn’t happen overnight – but does anything worth having?

Check out this interview I did with Rachel Swingle (! What inspires you and keeps you going?

Rachel Swingle

Everyone has their own reasons to stay motivated when it comes to fitness, and I always find hearing from other people both motivating and inspiring because if they can do it, whether it’s taking their first yoga class at 35 (Inspiration) or making time in a busy schedule to fit in five fitness classes each week (OK, Sarah teaches them, but still that’s five a week!) so can I. What motivates you? I’d love to hear — Add a comment below or email me at

Sarah Covelli, a part-time Group Fitness Instructor, teaches five group fitness classes a week. Also a full-time Marketing Graphics Specialist, Sarah has been a group fitness instructor for four years and is a Star 2 Spinning Instructor, Certified PiYo Instructor, Certified Piloxing Instructor, and Certified Group Fitness Instructor.  She currently teaches Pilates, Piloxing and Spinning.

What is your favorite way to stay…

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Are You Making Yourself Better?

This is a similar message to the one I convey to my Pilates classes as we get ready to do planks: “the beauty of planks is that they never get easy, they only get easier … and when they do, there are plenty of ways to make them harder.” I gave my two resident badasses a new modification last week, and I’m pretty sure they both loved and hated me for it. (Hands on the floor, one foot on a medicine ball. Tough. Awesome. Actually did them myself this morning.)


B12 Injections – Latest Weight Loss Fad (Guest Post)

Today’s guest post is brought to you by Jessica from, and it brings up a great point – it’s always better to get our nutrients from our diets, and our weight loss from clean eating and exercise, rather than supplements. Supplements can get expensive … and in a world where everyone is trying to make a dime, you want to be confident that you aren’t adding something that is, at best, ineffective, and at worst, deadly, into your body. My advice? Be smart about your supplements!

Now, Jessica’s take on one of the many weight loss fads out there, B12 injections:

People will try anything to lose weight nowadays… even a shot! Would you be willing to get a shot every day just to lose weight? Honestly, if I were to do that I would just go ahead and buy HCG shots. According to Dr. Rina Shinn with Adonis Cosmetic Surgery & Spa, “”Vitamin B12 itself will not make you lose weight at all, so that has nothing to do with weight loss. But it gives you the energy and it supplements you while you tend to be B12 deficient.”

So, as you can see, there’s no actual evidence that it even works. I’m sure if you found a way to utilize it correctly, it might help you shed a few pounds.

How about instead of a shot, you just go and try eating B12 rich food? That seems like a lot better, cheaper, and easier way to get your B12 instead of paying an obscene fortune to get a little shot every day. Below is a list of the top 10 foods highest in vitamin B12:

1. Shellfish
2. Liver
3. Caviar (or Fish Eggs)
4. Octopus
5. Fish
6. Crab or Lobster
7. Beef
8. Lamb
9. Cheese
10. Eggs

Yuck! No wonder people are so deficient. I wouldn’t eat half of those things. Here is a different list of more palatable sources of vitamin B12:

  • Turkey
  • Beef
  • Cheese
  • Eggs
  • Chicken
  • Fortified-Cereal
  • Soy Products
  • Yogurt
  • Energy Bars
  • Lunch Meat
  • Milk
  • Tofu

And the list goes on. Here are some reasons why B12 is so beneficial and why it is so important!

  • Protect and Repair DNA to Reduce Cancer Risk and Slow Aging
  • Protect Against Heart Disease
  • Alzheimer’s Protection
  • Energy and Endurance
  • Helps you be in a better mood
  • Helps depression
  • Better Sleep
  • Memory
  • Concentration

A lot of people out there who are looking for such weight loss fads are usually looking for an easy fix because they are too tired to do anything. They don’t have the energy to go running or workout at the gym. If they had the energy, maybe they’d be able to actually get up and do something instead of laying in bed.

As you can see, B12 is pretty dang important. There are many sources of vitamin b12 out there, you just have to get creative and find what works best for you. Even if you are vegetarian or vegan, there are still many foods out there that you can have to get your very much needed B12.

Spinning Playlist – March 21, 2013

Spring is here … why hasn’t the weather figured it out yet? It’s still pretty cold here (weatherman actually said we’ve been averaging 10 degrees below normal for this time of year). At least we can stay warm and sweaty inside together for a little longer, waiting for the warm cycling weather, yes?

But on to tonight’s ride:

Warm-up (Flat Road; Resistance 3-4 on a Scale of 10)
Closer – Tegan and Sara

Building Block #1 (Start Resistance 5, Build to 8+)
Raise Your Glass – Pink
Feel this Moment – Pitbull ft. Christina Aguilera
Domino – Jessie J
One More Night – Maroon 5

Building Block #2 (Start Resistance 4-5, Build to 9)
Sweet Nothing – Calvin Harris ft. Florence Welch
Tommie Sunshine’s Megamix Smashup – Katy Perry
Forever – Chris Brown
My Songs Know What You Did in the Dark (Light Em Up) – Fall Out Boy

Building Block #3 (Start Resistance 4-5, Build to 8-9)
Scream – Usher
Animal – Neon Trees
Forever Now – Ne-Yo
C’Mon – Ke$ha
Uprising – Muse

When I Was Your Man – Bruno Mars
You Make it Real – James Morrison

Have a great weekend everyone – who are we pulling for in the NCAA tournament? Clemson is not exactly known for its basketball program (though one of our own does play here in DC for the Wizards), and we definitely did not make it into the tournament, so I need someone to cheer for. Also on that note … anyone catch the finale of The Biggest Loser? I haven’t watched it in years, but have to give a shout out and congrats to the winner, who I hear is a fellow Tiger!