Spinning Playlist – August 8, 2013

Happy Thursday everyone – I have a special treat for you tonight, in the form of two new songs (unless you count the class I subbed on Tuesday … then it’s one new song … but we’re going with two, since technically this is the debut for both at my regularly scheduled time). After attending a Spinning session on form at DCAC this past Saturday, you probably heard a few more form cues than usual – it’s amazing how one or two subtle modifications can really make a difference in alignment and efficiency. You know I’m a stickler for good form!

But anyway … here it is, fresh off the bike – tonight’s Spinning playlist:

Warm-up (Flat Road; Resistance 3-4 on a Scale of 10)
Out of My League – Fitz & the Tantrums

Building Block #1 (Start Resistance 5, Build to 9)
Ocean Avenue – Yellowcard
Summertime Sadness (Remix) – Lana Del Ray
C’Mon – Ke$ha
The Fighter – Gym Class Heroes ft. Ryan Tedder
Inside of You – Hoobastank

Building Block #2 (Start Resistance 4-5, Build to 8+)
Endorphins – Sub Focus ft. Alex Clare
Love Drunk – Boys Like Girls
Rest of My Life – Ludacris ft. Usher and David Guetta
Bad Romance – Lady Gaga
Dirrty – Christina Aguilera ft. Redman

Building Block #3 (Start Resistance 4-5, Build to 8)
Turn Me On – David Guetta ft. Nicki Minaj
Part of Me – Katy Perry
Walk Away – Kelly Clarkson
My Songs Know What You Did in the Dark (Light Em Up) – Fall Out Boy

My Oh My – Tristan Prettyman
Miss Me – Andy Grammer

Have a great weekend everyone – here’s hoping this gross weather we’ve had the last few days clears up a little bit this weekend. See you next week!

BONUS! Spinning Playlist – August 6, 2013

Happy Tuesday, everyone! Big (although expected) announcement on the college football front today: Clemson-Georgia is officially the College Game Day featured game for Week 1. This has been quite possibly the worst kept secret of all time, since 1. everyone assumed this when it was announced as the 8 p.m. game, 2. it is anticipated to be one of the biggest games (with the most on the line) of the season, and 3. both Clemson and Georgia appeared in the pre-season Top 10. Now I just need to find some way to get through the next 3.5 weeks before kickoff (luckily I have a LOT on my plate between now and then, so hopefully time will move quickly … though I’m definitely not wishing away my summer). Until then … GO TIGERS!!

But anyway … Alissa is on her last trip before the school year starts, so I had the opportunity to play with the Tuesday crowd once again tonight. Here’s tonight’s Spinning playlist:

Warm-up (Flat Road; Start Resistance 3-4 on a Scale of 10)
Summertime Sadness (Remix) – Lana Del Ray

Building Block #1 (Start Resistance 5, Build to 8+)
Untouched – The Veronicas
Closer – Tegan and Sara
Feel So Close – Calvin Harris
Don’t Cha – Pussycat Dolls

Building Block #2 (Start Resistance 5, Build to 9+)
Endorphins – Sub Focus ft. Alex Clare
Keeps Getting Better – Christina Aguilera
Numb – Usher
Come to Me – Diddy ft. Nicole Scherzinger
Stronger – Kanye West

Building Block #3 (Start Resistance 4-5, Build to 7+)
Best I Ever Had – Gavin DeGraw
Glowing – Nikki Williams
So What – Pink
Desert Rose – Sting

Mirrors – Justin Timberlake

Thanks for joining me tonight – hope to see you on Thursday, too! And hopefully this gloomy weather is going to clear out soon, too, because here in NoVA, it felt like late September – not early August – most of the day. I want my summer until I get my football!

My Saturday at DCAC … Well, That Was Exhausting!

On Saturday, I had the opportunity to attend my first group exercise conference. DCAC actually spanned this entire weekend, but with work to go to on Friday, and classes to teach on Sunday, I was only able to fit in one day. It was kind of a last minute thing – but I’m glad I had a chance to do it!

It was an incredibly long day, and me (being how I am) took advantage of all the classes I could take. Classes started at 7 a.m., and went all the way until I dragged myself out the door around 6 p.m. Everything was good, but I definitely liked some classes better than others … and potentially found my next certification?

Here’s a quick rundown of my day:

7 a.m.: Labarre
I kind of went into this one blind, not really even knowing what it was going to be like. I’d taken a barre class before, and it was TOUGH, so I figured it wasn’t going to be easy. This class was probably my second-favorite of the day, though! The instructor was actually the creator, Jenn Hall, a former dancer and current exercise physiologist out of Georgia. She had a great personality, the workout was tough (HOLY SQUATS), and I definitely got a good sweat!

9:30 a.m. Yoga I.S. Pilates
I saw Pilates, so I figured it couldn’t hurt to take a little refresher since I haven’t taken a class from anyone (besides myself) in a really long time. It was more of a Pilates/Yoga fusion (perhaps I’d even call it a crossover), and I did learn a few things. The instructor had a great background in yoga and Pilates and the science behind both (she holds multiple Masters degrees), so we got a great education on the anatomy of different yoga exercises and how they translate to comparable Pilates exercises.

11:30 a.m. R.I.P.P.E.D.
I’d heard of this class before, but I’d never seen it, and didn’t know too much about it – but I figured the name alone had to be a good sign. Hands-down, my FAVORITE class of the day. The instructors were awesome, the format was tough, and it was one of those ones that you’re surprised how quickly an hour flies by. The class was a great combination of cardio and strength – there was band work, boxing work, push-ups, planks … and lots of sweat and great music. This may end up being my next certification, because it was AWESOME.

1 p.m. Piloxing
As a Piloxing instructor, I figured it was practically a requirement to take a class with the pros! But I have to be honest … I really wasn’t impressed. I felt like for a class based on “blocks” with “singlets” as transitions, there wasn’t really too much meat in the blocks, and a LOT more singlets than I’m accustomed to teaching. I actually had a hard time figuring out exactly where we were in the class – and the format is pretty rigid, so that shouldn’t have ever been a question. If nothing else, this class definitely showed me the importance of verbal cuing – the instructor was busier trying to pump us up, rather than tell us what’s coming next, and I almost had a hard time following some parts (which is sad, because I’ve been teaching this class twice a week for more than a year and a half).

2 p.m. Spinning: Form and the Five
I’m a stickler for form, so this was a great one for me. It was half lecture, half practical (meaning a ride), and the instructor was actually the same girl who taught my instructor training when I first got Spinning certified more than three years ago. The lecture section was really interesting – it talked about how different body types and postural issues can play a role in your riding form in each of the five Spinning positions, as well as how to correct it. It was good confirmation that my form is actually as good as I think it is (she went around the room correcting people – and I never needed corrected), and I picked up a couple new ways to cue posture, as well. I’m sure my class will appreciate that I’ve discovered yet more ways I can yell at them about their posture. Only downside? “Traditional” Spinning spends a lot of time in seated flats and seated climbs. I like to be out of the saddle as much as I can … it makes the time fly a lot faster!

4:30 p.m. BOSU Crush It!
Full disclosure: I was exhausted and hungry by the time I got to this class, so I wasn’t totally into it. I liked the concept, and I love learning new ways to use the BOSU, but it ended up having a partner-based component, and that’s just really not my thing (I think it goes back to always being the last kid picked in gym class). Oh, and I can officially re-confirm: my balance sucks. I did pick up a couple new tricks, though, so there may be a little more BOSU in my life in the coming weeks.

Like I said, it was a long day, but it was a good one! Heart rate monitor says I burned somewhere in the ballpark of 2,000 calories throughout the workshops, and I slept like a rock last night. Most of all, it was great to be in the environment of people who also love the same things you do, and understand the importance of fitness – and how challenging (in both a good and bad way) it can be to keep a class excited and motivated. Just more confirmation of why I love what I do those few days a week!

The Complete Guide to Calories

We all know that calories play a big part in the fitness – and not just in losing, gaining or maintaining your weight. It can be a delicate balance; both too much and too little can cause your body to hang on to extra fat (your body can only burn off so much – but at the same time, too few will send you into “starvation mode.”)

I came across this great overview, and wanted to pass it along:


You can check out the original here.

Spinning Playlist – August 1, 2013

Happy Thursday everyone … how on earth is it already August?? (On the plus side, that means football season is coming soon!!) Ugly, dreary day to start the month out here, but we got things hot in the studio tonight!

Here’s tonight’s playlist, straight off the spin bike:

Warm-up (Flat Road; Resistance 3-4 on a Scale of 10)
Feel Again – One Republic

Building Block #1 (Start Resistance 5, Build to 8+)
Touch Me – Smash Cast ft. Katherine McPhee
Glowing – Nikki Williams
Give Me More – Britney Spears
Uprising – Muse

Building Block #2 (Start Resistance 4-5, Build to 8.5-9)
Scream – Usher
Hot and Cold – Katy Perry
Feel So Close – Calvin Harris
Maneater – Nelly Furtado
Misery – Maroon 5

Building Block #3 (Start Resistance 5, Build to 8)
Sex on Fire – Kings of Leon
Clarity – Zedd
Wild – Jessie J ft. Big Sean
Rosa Parks – Outkast

Lego House – Ed Sheeran
When I Was Your Man – Bruno Mars

Have a great weekend everyone! Remember, I’m subbing for Alissa at 6 on Tuesday, so you have another chance to catch me (and another chance for another playlist) next week!