Spinning Playlist – October 31, 2013

Boo! Happy Halloween everyone! Thanks to those who joined me tonight – you’ll feel a little less bad when you’re raiding the kids’ Halloween haul once you get them into bed tonight (or the leftovers you’re likely  to have when the little ghosts and goblins are done ringing your doorbell). Here’s tonight’s playlist – you know it’s always full of tricks 😉

 
Warm-up (Flat Road; Resistance 3-4 on a Scale of 10)
Here it Goes Again – ok go

Building Block #1 (Start Resistance 5, Build to 8+)
Closer – Tegan and Sara
Still into You – Paramore
Blow Me (One Last Kiss) – Pink
The Fighter – Gym Class Heroes ft. Ryan Tedder

Building Block #2 (Start Resistance 5, Build to 8+)
Endorphins – Sub Focus ft. Alex Clare
I Need Your Love – Calvin Harris ft. Ellie Goulding
Tommie Sunshine’s Megamix Smashup – Katy Perry
Give Me More – Britney Spears

Building Block #3 (Start Resistance 5, Build to 9)
Scream – Usher
Closer to the Edge – 30 Seconds to Mars
When Love Takes Over – David Guetta ft. Kelly Rowland
Stay the Night – Zedd ft. Hayley Williams
Uprising – Muse

Cooldown
I Choose You – Sara Bareilles
Ho Hey – The Lumineers

Have a very happy Halloween night – stay safe! And be careful with those candy calories (check out yesterday’s post if you need a primer)!

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Halloween Candy Calorie Countdown

Happy Halloween (almost) everyone! Hope you are enjoying the day of tricks and treats. I came across this great graphic that shows exactly what you may be getting (calorie-wise) out of those treats – be aware that those candy calories add up fast! Some of your better options? Choose a “mini” or two – you’ll get the taste, without a huge hit to your hips (or wherever your extra pounds tend to add up).

That said … a little candy won’t hurt you. Just be aware of how much and what quality you choose – there’s a big difference between one ounce of quality dark chocolate and a king size Snickers (do they even still make those?) Enjoy your Halloween!
Candy Calories [infographic]
Via: DegreeSearch.org

BONUS! Spinning Playlist – October 29, 2013

Happy Tuesday everybody! I once again stepped in to cover cycle at Sport&Health tonight, so bonus playlist for you again this week! I’m leaving off the usual weight scale tonight, because I’ve learned during the last two weeks that the Keiser bikes are easier to teach by gear number range than versus perceived exertion attached to a resistance number. Here’s what we rode to tonight:

Warm-up
Dog Days are Over – Florence + The Machine

Building Block #1
Feel So Close – Calvin Harris
The Other Side – Jason DeRulo
Bad Romance – Lady Gaga
E.T. – Katy Perry

Building Block #2
Turn Me On – David Guetta ft. Nicki Minaj
Sex On Fire – Kings of Leon
Stronger – Kelly Clarkson
Misery – Maroon 5
Dirrty – Christina Aguilera ft. Redman

Cooldown
Born too Slow – Crystal Method

See you on Thursday at my regular time at XSport … come pay it forward and burn off some Halloween calories before you dig into the kids’ haul 😉

Wild Weekend: Football, Classes and Marathon (Parking) Madness!

Let me first state that no, I did absolutely not run the Marine Corps Marathon this morning. But living along the path of the course has made today a bit … challenging. But I’ve learned throughout the years that there will be a few days a year that my neighborhood becomes a traffic nightmare to accommodate a race.

The highlight of my weekend, naturally, was something I’ve been looking forward to since … well, two years ago, to be totally honest. My Clemson Tigers made their FINAL trip up to the University of Maryland before they leave the ACC at the end of the school year, and I talked my girl Helen into joining in on the fun with me.

We got to hang out with the Tiger.

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And I made a new friend.

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Our seats weren’t great, but I figured it made more sense to get tickets through Clemson and participate in the whole alumni tailgate experience. It was so much fun – and so cool to see all the orange and prove to Helen that there are plenty of other Clemson crazies such as myself out there – and age is not a factor. There were people who could be my grandparents screaming “Go Tigers” … not to mention this SUPER CUTE little kid who was one pumped little super-fan – during his cheering, Helen looked at me and said would be my kid someday (of course I agreed). Unfortunately, near the end of the game it was so cold we couldn’t feel our hands, feet, or faces … and that’s when the game got interesting. Seriously … we left with less than 10 minutes left in the 4th quarter, and we missed FOUR touchdowns! My Tigers came out victors in the end, so all is still well.

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I started both my mornings with classes, as well, this weekend, which is always a good time. I had just enough time yesterday morning to get home and get cleaned up and oranged-out after my Pilates class at Sport&Health, and then this morning, I purposely tried to plan ahead, knowing the marathon route was going to make the morning difficult – and I still ended up running into some issues. But I guess that’s why I left about 30 minutes earlier than usual … because it took me 15 minutes, three marines, a police officer, and a traffic officer to figure out how on earth I was going to get to the gym. Hey, marathon organizers … maybe when you say streets will be closed at 8:30, you don’t have them already blocked at 8:15? Just a thought. Perhaps Piloxing fuel this morning?

Anyway, it was a fun weekend – it definitely is starting to feel like fall (I’d like to know how we skipped from 80 degrees to 50, though, thanks).  Congrats to all those who ran the Marine Corps Marathon this morning! I saw quite the crowd running past my building when I got home from the gym this morning. I’ll have to get the recap on the race from my customer/direct manager tomorrow morning at work – this was marathon #3 for him. I, however, don’t really see the need to spend that much time running. The older I get, the more things start to ache, and I don’t even want to know what would bother me if I decided to run three or more times my normal run.

Have a great week!

How Do I Break into the Fitness Industry?

I’ve had several people come to me for advice on how to break into the fitness industry lately, so I thought now was as good a time as any to discuss it here on the blog.

It’s no secret that I LOVE teaching group fitness – and that I have aspirations to someday make fitness more than just my love, but also my life. If you’ve taken a few moments to check out Who Am I?, you’ll know that this wasn’t always the case. But thanks to a few good instructors and personal trainers, I’ve had the opportunity to learn a lot – and to be fortunate enough to share my passion with others several times a week.

So … thinking becoming a group fitness instructor or personal trainer might be the next logical step for you? Here are a few tips to keep in mind as you’re getting started.

  • Figure out what you really want to do. The certification process is separate for instructors and trainers  – and it isn’t cheap. Remember that while trainers can take on clients with just one certification (though many have more than just one), group fitness often involves multiple certifications (I general certification, as well as any specialty certifications – I am currently certified through Spinning, Keiser, Piloxing and PiYo in addition to my general group exercise).
  • Remember that it’s not over once you’re certified. Most certifications need to be renewed either annually or every other year – and many require a certain number of continuing education hours prior to paying your renewal fee.
  • Take classes and/or work with a trainer. Make yourself visible at the club you hope to work at. From a group fitness perspective, many clubs like to hire their own members (they’ve already seen what you can do – and they already know and love you) – your own instructor is a great place to start for tips and help talking to the right people.

Getting started on a career in fitness may be intimidating – but if you love fitness enough to want to share it, you’re already off to a great start. As I’m sure all instructors would agree – teaching a class is 100 times better than just taking a class (it’s SO MUCH FUN). And think about how great you’ll feel when you have people in your classes or the clients you train telling you how much you’ve changed their lives. There is truly no better feeling in the world.

Spinning Playlist – October 24, 2013

Happy Thursday everyone! It’s finally starting to feel like fall, and the classes are starting to fill up again – I love it! One new song for you tonight … let’s say that during my government-forced couple weeks off, I had a little bit of time to look into some new music (courtesy of iTunes Radio – a lot of old stuff, but I’ve found a couple new gems, too).

Here’s tonight’s Spinning playlist, straight out of the studio:

Warm-up (Flat Road; Resistance 3-4 on a Scale of 10)
Night is Young – Nelly Furtado

Building Block #1 (Start Resistance 5, Build to 8+)
Hot ‘n Cold – Katy Perry
Forever – Chris Brown
Telephone – Lady Gaga ft. Beyonce
Paralyzer – Finger Eleven

Building Block #1 (Start Resistance 5, Build to 9+)
Everbody Talks – Neon Trees
Sex on Fire – Kings of Leon
I Believe – Timeflies
Domino – Jessie J
Find Your Love – Drake

Building Block #1 (Start Resistance 5, Build to 8+)
Work Work – Britney Spears
Still into You – Paramore
Glowing – Nikki Williams
Safe and Sound – Capital Cities
Dirrty – Christina Aguilera ft. Redman

Cooldown
I Choose You – Sara Bareilles
I Want Crazy – Hunter Hayes

Have a great end of your week and a great weekend! I’m exposing a couple of the girls to Clemson football (the team is making a trip to Maryland on Saturday), so it should be a fun one … and hopefully with a better outcome than last week … but I’m  trying to forget that one, so we aren’t going to talk about it.

BONUS! Spinning Playlist – October 22, 2013

Happy Tuesday everyone! Tonight, I had the pleasure of subbing my first cycle class at Sport&Health Crystal Park. It was a little different for me to teach a 40-minute class … those of you who have been reading and/or cycling with me for a while I have a hard enough time keeping all the fun under an hour. (Who am I kidding? My playlists always clock in around 63 minutes).

But here it is … straight of the fancy Keiser bike! Tonight’s Spinning playlist:

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

Building Block #1 (Start Resistance 5, Build to 8+)
Work Work – Britney Spears
I Need Your Love – Calvin Harris ft. Ellie Goulding
Part of Me – Katy Perry
Burn it Down – Linkin Park

Building Block #2 (Start Resistance 4-5, Build to 7+)
Best I Ever Had – Gavin DeGraw
I Believe – Timeflies
Forever Now – Ne-Yo
Safe and Sound – Capital Cities
Desert Rose – Sting

Cooldown
Out of My League – Fitz and the Tantrums

Thanks for a fun ride, everybody! Remember, Sport&Health folks, you can still catch me on Saturday mornings at 9:30 for Pilates for the next several weeks. XSporters – I’ll see you on Thursday (or tomorrow)!

How to Buy the Best Running Shoe for You

Purchasing the perfect pair of running shoes can be like finding a good man (or woman, depending on who you are). Difficult. Time consuming. And you’re likely to come across a lot who just don’t quite fit.

That said … I recently came across a really great, must-read article from Women’s Health regarding how to buy the best running shoe for you (How to Buy the Best Running Shoe for You | Women’s Health Magazine). It details a few steps and tips to help you make the best shoe for you and your workouts – and the most of your hard-earned money (because let’s be honest … good shoes aren’t cheap). Some of their suggestions? Shop at smaller stores, take them for a test-drive (or run), don’t assume you know your size (just like your favorite jeans, shoes can run a little bigger or smaller depending on the brand) … and don’t assume that you need all the bells and whistles.

As for me? I lucked out almost four years ago when I broke down and paid a visit to my local Pacers Running Store (in Pentagon City, in case you were curious). Since discovering the Mizuno Wave Inspire, I’ve virtually eliminated the blister and shin splint issues I’d been plagued with for years. I’ve gone through about 10 pairs since then, and I’m still lucky enough to say I’ve found my perfect shoe match (though I’m yet to find my perfect man).

What shoes have changed your life … or at least your workouts?

Special Five-Week Session Starts Tomorrow!

Back in July, I was fortunate enough to join the team at Sport&Health. Upon realizing it was just across the street from my building, this only made sense … but with my teaching (not to mention working and personal workout) schedule already pretty packed, I’ve been idling on the sub list. In fact, life has been so crazy, that I didn’t even have the opportunity to even sub a class at Crystal Park until a few weeks ago.  But I’ll be teaching a Pilates class at Crystal Park for the next five weeks, starting tomorrow!

The Crystal Park pool will be undergoing renovations through mid-November, which created a need for additional options until it is completed. Lucky for you … I’ll be teaching a Pilates class on Saturday mornings, from 9:30-10:15, starting tomorrow and running through November 16.

Check out the entire schedule here. Hope to have you start your Saturday with me during the next several weeks!