New XSport Summer Schedules Start Monday!

Just a reminder to my XSport Fitness followers … new summer schedules start on Monday, July 1. I think I’ve finally found my groove, as my schedule is staying the same again!

You can still catch me at XSport Fitness in Alexandria:

Wednesdays
6 p.m. Piloxing
7:15 p.m. Pilates

Thursdays
5:45 p.m. Cycle

Sundays
9:30 a.m. Piloxing
10:45 a.m. Pilates

You can check out the rest of the schedule by clicking here. Also remember that the clubs will be having special schedules this Thursday for the July 4 holiday.

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BONUS! Spinning Playlist – June 29, 2013

Happy Saturday, everyone! I had the opportunity to step in again for a bonus Spinning class bright and early this Saturday morning – and it was a GREAT, energetic group (and at 8:30 on a Saturday morning, that could be hard to come by)!

Here’s this morning’s Spinning playlist:

Warm-up (Flat Road; Resistance 3-4 on a Scale of 10)
Wild – Jessie J ft. Big Sean

Building Block #1 (Start Resistance 5, Build to 8.5)
Ocean Avenue – Yellowcard
Hot ‘n Cold – Katy Perry
Maneater – Nelly Furtado
Burn it Down – Linkin Park

Building Block #2 (Start Resistance 5.5, Build to 8)
Sex on Fire – Kings of Leon
Can’t Hold Us – Macklemore and Ryan Lewis ft. Ray Dalton
Clarity – Zedd ft. Foxes
Stronger (What Doesn’t Kill You) – Kelly Clarkson
Misery – Maroon 5

Building Block #3 (Start Resistance 5, Build to 8+)
Blister in the Sun – Violent Femmes
Closer – Tegan and Sara
C’mon – Kesha
Blurred Lines – Robin Thicke ft. T.I. and Pherell
Uprising – Muse

Cooldown
Bittersweet Symphony – Smash Cast ft. Megan Hilty
Crazy – Hunter Hayes

Enjoy your weekend – and remember that new XSport Fitness class schedules start on Monday! My schedule is not changing, but for you Saturday folks, you will be getting a new instructor (I’m still here every Thursday at 5:45 … except for this coming week, because of the July 4 holiday). Thanks for two great Saturdays in a row … you guys were awesome early in the morning 🙂

What’s Your Best Burger Option?

Summer is here, and with the July 4 holiday coming up next week, grilling season is in full swing. But do you know what the best burger option is?

Prevention came up with this great graphic comparing both turkey burgers and veggie burgers (sorry, carnivores, no red meat here). Food manufacturers have come a long way on taste throughout the years, so don’t be afraid to venture away from the cow to get your burger fix.

So, what should you choose as you go about your weekend and upcoming holiday celebrations? Take a  look:

vegturkey

 

Spinning Playlist – June 27, 2013

Last week of June already? Seems like just yesterday we were in the midst of the New Year’s rush. But, as I always expect from you guys, another great class tonight. Here’s what fueled our ride this evening:

Warm-up (Flat Road; Resistance 3-4 on a Scale of 10)
You Make Me Feel – Cobra Starship ft. Sabi

Building Block #1 (Start Resistance 5, Build to 9)
Starstrukk – 3oh!3 ft. Katy Perry
Forever Now – Ne-Yo
So What – Pink
Clumsy – Fergie
Paralyzer – Finger Eleven

Building Block #2 (Start Resistance 5, Build to 9+)
Tonight – Enrique Iglasias ft. Ludacris
Closer – Tegan and Sara
Night of Your Life – David Guetta ft. Jennifer Hudson
Safe and Sound – Capital Cities
Criminal – Fiona Apple

Building Block #3 (Start Resistance 4-5, Build to 7+)
Endorphins – Sub Focus ft. Alex Clare
Love Drunk – Boys Like Girls
Domino – Jessie J
Desert Rose – Sting

Cooldown
Love Soon – John Mayer
Miss Me – Andy Grammer

Have a great weekend everyone – and remember, new schedules start Monday (my classes are not changing, so you can still catch me on Wednesday, Thursday and Sunday), but no class next Thursday because of the July 4 holiday – XSport will have a couple morning classes, but nothing after 11 a.m. I will be subbing Jen’s cycle class again this week on Saturday morning at 8:30, so if you just can’t wait another two weeks to ride with me, please join me then!

Three Bodyweight Exercises You Need to Add Now (Guest Post)

This article was written by Sergeant Michael Volkin, best-selling author of military basic training books and inventor of Strength Stack 52, a unique way to transform bodyweight exercises into a fun and competitive workout.

Whether you’re a fitness enthusiast or just acquired your gym membership you have most likely scoured the internet for effective exercises to get you in shape.  As a fitness enthusiast for over 20 years, there isn’t a week that goes by where I don’t try and incorporate something new in my workout routine.  Your body has an amazing ability to adapt.  If you aren’t constantly challenging yourself with new techniques and exercises you are not maximizing your workout time. So I challenge you to incorporate all three of these below exercises in your next workout. 

1)    Body Rocks-Lay on your back with your legs in a vertical position and your arms over your head. Use your abs to rock your body up to almost a seated position. Rock back down. Do these for 30 seconds and your abs will feel like they’ve got the workout of a lifetime.

Video link: bit.ly/body-rocks

2)    Shoulder Annihilators-Assume the push-up position with your forearms on the ground. Rotate up and out off one arm ending with your chest perpendicular to the ground.  Your shoulder muscle should be bearing the weight of the body rotation. Do 10 of these for each arm and your shoulders will definitely feel the burn.

Video link: bit.ly/shou-ann

3)    Scorpions– Assume the push-up position. Move your left leg as far as possible past your right leg and rotate your head and body to the left. Repeat with other side. Do 10 of these on each side and your mid-section will wish you didn’t read this article.

Video link: bit.ly/scorp-ss52

All of the above exercises can be found in my new bodyweight fitness cards called Strength Stack 52.  Whether you choose to do the exercises above or find some different ones of your own, keep in mind that varying your workout is of utmost importance. I see too many people in the gym, like zombies, doing the same exercises week after week.  To maximize your exercise time, spend 15 minutes a week searching the internet for new exercises to do the following week.  This is the single easiest thing you can do to increase your workout effectiveness.

BONUS! Spinning Playlist – June 22, 2013

Continuing on with my crazy subbing week … Spinning class #4 for me this week. Thanks to all the early risers who rode with me this morning!

Here’s this morning’s playlist, straight off the bike:

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+)
Turn Me On – David Guetta ft. Nicki Minaj
Clarity – Zedd ft. Foxes
So What – Pink
The Fighter – Gym Class Heroes ft. Ryan Tedder

Building Block #2 (Start Resistance 4-5, Build to 8+)
Sweet Nothing – Calvin Harris ft. Florence Welch
Love Drunk – Boys Like Girls
Forever Now – Ne-Yo
Don’t Cha – Pussycat Dolls ft. Busta Rhymes
My Songs Know What You Did in the Dark (Light Em Up) – Fall Out Boy

Building Block #3 (Start Resistance 5, Build to 7+)
Endorphins – Sub Focus ft. Alex Clare
Animal – Neon Trees
Closer – Tegan and Sara
Safe and Sound – Capital Cities
Desert Rose – Sting

Cooldown
I Want Crazy – Hunter Hayes
Teenage Dream – Katy Perry

Enjoy this beautiful weekend – I’m headed to the pool (it is officially summer now, so …). I’ll be back to play next Saturday, too, so Alexandria cyclists, you’ll get me twice next week – and everyone else, you’ll get a bonus Spinning playlist next weekend.

Eight Days, Ten Classes.

It seems like at least once every summer, I end up getting myself into teaching 10 group fitness classes in a span of eight days. I love teaching, so it’s fun for me – and the extra cash is nice, too (plus I consider it a little bit of good subbing karma for the times I need someone to help me out). But at the end of it? I’m usually a little exhausted.

I went into this week thinking that I’d be potentially subbing one class – and it quickly turned into three. It really does seem that when summer rolls around, when it rains, it pours. I taught my first back-to-back cycle class in at least a year this Tuesday, and signed up for another both this weekend and next. Cycle is still my favorite class to teach, so even though I’ve been exhausted, it’s also nice to shake things up a little and spend more time doing something I don’t have the opportunity to enough throughout the week.

With my vacation coming up in three short (okay, it’s going to feel veeeeerrrrry looooonnnng) weeks, I’m in a place where I do want to get every good workout – and every extra dollar – in that I can. It’s fun to get a couple extra classes in every once in a while, and I look at it as a great opportunity to add to the following that I’ve built throughout the last three-plus years. I was actually telling one of my classes the other day that I love how many of my regulars have truly become my followers … many of them have started with me in one class, eventually gaining interest in the other classes that I teach, too. It’s awesome to have seen some of my early Pilates folks turn into cycle enthusiasts, and a couple of my favorite people take the initiative to become instructors themselves. It’s awesome to hear the success stories, and to know that you’ve played a part in changing someone’s life, or creating a new passion.

That said … I’m subbing an 8:30 a.m. cycle class tomorrow morning in Alexandria (and next Saturday, too). Would love to have you join me if you’re in my part of the world 🙂

Spinning Playlist – June 20, 2013

Happy Thursday, everyone – and I guess Happy Summer, too! I feel like every summer, I have at least one week that I end up looking back and thinking, “wow, I really taught a lot of classes this week!” This would be that week (I subbed two cycle classes on Tuesday evening, and if you’re around on Saturday mornings, I’ll be subbing for Jen at 8:30 a.m. both this and next week). I’m a little worn down, but you know you guys give me energy … so let’s get to what we rode to tonight, shall we?

Straight off the bike, here’s tonight’s Spinning playlist:

Warm-up (Flat Road; Resistance 3-4 on a Scale of 10)
Wild – Jessie J ft. Big Sean

Building Block #1 (STart Resistance 5, Build to 8+)
What the Hell – Avril Lavigne
Feel So Close – Calvin Harris
Blackout – Breathe Carolina
Misery – Maroon 5

Building Block #2 (Start Resistance 5, Build to 9)
Sex on Fire – Kings of Leon
The Other Side – Jason DeRulo
I Kissed a Girl – Katy Perry
Safe and Sound – Capital Cities
Dirrty – Christina Aguilera ft. Redman

Building Block #3 (Start Resistance 5, Build to )
It Aint a Scene, It’s An Arms Race – Fall Out Boy
Can’t Hold Us – Macklemore and Ryan Lewis ft. Ray Dalton
Clarity – Zedd ft. Foxes
Blurred Lines – Robin Thicke ft. Pharell and
Burn it Down – Linkin Park

Cooldown
I Want Crazy – Hunter Hayes
Bittersweet Symphony – Smash Cast ft. Megan Hilty

Have a great Friday and enjoy your first “real” summer weekend!