Spinning Playlist – April 28, 2014

Oh, Monday … if it weren’t for class tonight, I’d be ready to write you off altogether. Thankfully, another full class filled with energy made me remember why Mondays always get better near the end 🙂

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

Warm-up (Flat Road; Resistance 3-4 on a Scale of 10)
Believer – American Authors

Building Block #1 (Start Resistance 5, Build to 8+)
Everybody Talks – Neon Trees
Glowing – Nikki Williams
Blackout – Breathe Carolina
My Songs Know What You Did in the Dark (Light Em Up) – Fall Out Boy

Building Block #2 (Start Resistance 5, Build to 9+)
Endorphins – Sub Focus ft. Alex Clare
Mmm Yeah – Austin Mahone ft. Pitbull
Find You – Zedd ft. Matthew Koma and Miriam Bryant
Don’t Cha- Pussycat Dolls
Misery – Maroon 5

Building Block #3 (Start Resistance 4-5, Build to 9)
Scream – Usher
Closer – Tegan and Sara
Neon Lights – Demi Lovato
Miss Jackson – Panic at the Disco ft. Lolo

Cooldown
Marry Me – Jason DeRulo
All of Me – John Legend

Hoping the week starts looking up from here (though there is a lot of rain coming … boo!) – see you on Thursday night!

Spinning Playlist – April 24, 2014

Happy Thursday … of what seems like quite possibly the longest week of all time. Glad I got to spend it with another great group!

Here’s tonight’s playlist, fresh off the bike:

Warm-up (Flat Road; Resistance 3-4 on a Scale of 10)
Dog Days are Over – Florence and the Machine

Building Block #1 (Start Resistance 5, Build to 9)
Touch Me – Smash Cast ft. Katherine McPhee
C’Mon – Kesha
Forever – Chris Brown
Funhouse – Pink

Building Block #2 (Start Resistance 5, Build to 9+)
Untouched – The Veronicas
Toxic – Britney Spears
Can’t Hold Us – Macklemore and Ryan Lewis ft. Ray Dalton
Right Round – Flo Rida
Let it Rock – Kevin Rudolph

Building Block #3 (Start Resistance 4-5, Build to 9)
Lucky Strike – Maroon 5
Animal – Neon Trees
Up in the Air – 30 Seconds to Mars
Burn it Down – Linkin Park

Cooldown
Peace – O.A.R.
Teenage Dream – Katy Perry

Enjoy your weekend everyone! I’ll see you Monday!

Adventures in Team Teaching

Tonight, I had the pleasure of team teaching Pilates with Erin at Sport and Health – Crystal Park. It was kind of a last-minute thing (just worked it out last night), and we weren’t really sure how to work it … but we ended up having a really great time!

We ended up going half and half with the class – Erin taught the first half, and I finished up the second. It was fun to actually take a class (even if it was only about 20 minutes before I took over), and it’s always great to have the opportunity to see how other instructors structure your classes, interact with participants, and call the moves. I think we both definitely picked up something new to use in each of our classes going forward.

It’s actually the second time in the last week I’ve had a chance to do some team teaching. Last Wednesday, my girl Kim (a.k.a. XSport’s newest Piloxing instructor) helped me out with a block during class. It’s interesting to see how someone else teaching the moves that you are so used to – especially since she’d taken so many classes and picked up some tips from me. She did GREAT – and I’m looking forward to letting her take the reigns when I have to travel for work in May (to the drone conference. I’m not kidding. This is my “real” work…). And I’ll attest … it’s a whole lot easier to teach an entire class when you’ve spent a little bit of time in front of a live class (versus practicing in front of a mirror, with maybe one or two recruits). It gets the jitters out, helps you relax, and maybe even start to find your own personal teaching style.

Bottom line – it’s always great to get perspective on how other instructors teach their classes, especially when they are moves that remain consistent most weeks. There are always opportunities to learn some things yourself.

Spinning Playlist – April 21, 2014

Happy Monday everyone! Hope you had a great Easter. It was a pretty relaxed one here – the boy and I did brunch and hung out until I had to drop him off at the airport (it’s going to be a long month…though I guess technically only three weeks). Luckily, I was pretty light on the Easter candy, and did make it to the gym yesterday afternoon.

But on to what you really care about … tonight’s Spinning playlist:

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

Building Block #1 (Start Resistance 5, Build to 8+)
Hot ‘n Cold – Katy Perry
Still into You – Paramore
How I Feel – Flo Rida
Dirrty – Christina Aguilera ft. Redman

Building Block #2 (Start Resistance 4-5, Build to 9+)
Turn Me On – David Guetta ft. Nicki Minaj
Feel So Close – Calvin Harris
Let Me Love You – Ne-Yo
Safe and Sound – Capital Cities
Britney Spears – Give Me More
Find Your Love – Drake

Building Block #3 (Start Resistance 4-5 Build to 7+)
Moves Like Jagger – Maroon 5 ft. Christina Aguilera
Ocean Avenue – Yellowcard
I Need Your Love – Calvin Harris ft. Ellie Goulding
Desert Rose – Sting

Cooldown
Clarity (Zedd Union Mix) – Zedd ft. Foxes
Perfume (The Dreaming Mix) – Britney Spears

Have a great night, everyone! I’ll see you on Thursday!

Spinning Playlist – April 17, 2014

Happy Easter Week everyone! Thanks for joining me … and paying it forward for those Reeses and Cadbury eggs you’ll be eating this weekend (they are the best…) Here’s what we rode to tonight:

Warm-up (Flat Road; Resistance 3-4 on a Scale of 10)
I Cry – Flo Rida

Building Block #1 (Start Resistance 5, Build to 8+)
Closer – Tegan and Sara
Glowing – Nikki Williams
Blackout – Breathe Carolina
E.T. – Katy perry

Building Block #2 (Start Resistance 4-5, Build to 9+)
Lucky Strike – Maroon 5
Sex on Fire – Kings of Leon
Good Girls Go Bad – Cobra Starship ft. Leighton Meester
Don’t Cha – Pussycat Dolls ft. Busta Rhymes
The Fighter – Gym Class Heroes ft. Ryan Tedder

Building Block #3 (Start Resistance 5, Build to 9)
Endorphins – Sub Focus ft. Alex Clare
Mmm Yeah – Austin Mahone ft. Pitbull (yes, I’m judging myself for this one…)
Stay the Night – Zedd
Repeat – David Guetta ft. Jessie J
Miss Jackson – Panic at the Disco ft. Lolo

Cooldown
Unconditionally – Katy Perry
Hold On – Colbie Caillat

Have a great Easter everyone – I’ll see you on Monday night!

Spinning Playlist – April 14, 2014

Hey everyone! I’ve added Mondays to my schedule for the next couple months, so starting this week, you can cycle with me twice a week 🙂 Here’s last night’s playlist (sorry for the delay!):

Warm-up (Flat Road; Start Resistance 3-4 on a Scale of 10)
Love Don’t Die – The Fray

Building Block #1 (Start Resistance 5, Build to 9)
Part of Me – Katy Perry
Take Me Home – Cash Cash ft. Bebe Rexha
Forever Now – Ne-Yo
Miss Jackson – Panic at the Disco ft. Lolo

Building Block #2 (Start Resistance 4-5, Build to 9+)
Sweet Nothing – Calvin Harris ft. Florence Welch
Neon Lights – Demi Lovato
Titanium – David Guetta ft. Sia
Up in the Air – 30 Seconds to Mars
Paralyzer – Finger Eleven

Building Block #3 (Start Resistance 5, Build to 8-9)
Work Work – Britney Spears
I Believe – Timeflies
Safe and Sound – Capital Cities
Uprising – Muse

Cooldown
All of Me – John Legend
XO – Beyonce

Thanks everyone – see you Thursday!

Spinning Playlist – April 10, 2014

We made it to Thursday … and it appears spring may have decided to finally stick around, too! All this nice weather we are finally having puts me in a much better mood after a long, LONG winter. But you know what else puts me in a good mood? A great spin class. Like tonight’s. Here’s what we rode to:

Warm-up (Flat Road; Resistance 3-4 on a Scale of 10)
Last Night – The Strokes

Building Block 1 (Start Resistance 5, Build to 9)
We Found Love – Rihanna
When I Grow Up – Pussycat Dolls
C’Mon – Kesha
Maneater – Nelly Furtado
One More Night – Maroon 5

Building Block 2 (Start Resistance 4-5, Build to 9+)
Hold it Against Me – Britney Spears
This Ain’t a Scene, it’s an Arms Race – Fall Out Boy
Love Drunk – Boys Like Girls
Let it Rock – Kevin Rudolph ft. Lil Wayne
Dirrty – Christina Aguilera ft. Redman

Building Block 3 (Start Resistance 5, Build to 7+)
Lucky Strike – Maroon 5
According to You – Orianthi
I Kissed a Girl – Katy Perry
Desert Rose – Sting

Cooldown
I Choose You – Sara Bareilles
Wanted – Hunter Hayes

Just a heads up … looks like I may be filling in on Mondays at 5 for a bit while Lindsey is on maternity leave. I’ll keep you all posted – but I’ll definitely be teaching on Monday. Have a great weekend everyone!

Let’s Talk About Effort (a.k.a. My Thoughts on Low Resistance)

I have a confession to make: I’m that creeper next to you on the treadmill/elliptical/stepmill/bike. The one who will slyly peek over at the display on your screen. Sometimes, I’m impressed. Sometimes, I want to make sure I’m “beating” you (no, I’m not proud of this insane competitive streak). Sometimes, I’m wondering why you don’t man up and actually push yourself a little. Tonight, I felt like I was doing a lot of the latter.

So, here’s the thing: when it comes to a machine with adjustable resistance (ellipticals and spin bikes), I’m definitely more of a resistance girl than a speed girl. I do think speed has its place, and depending on the song I’m listening to, I appreciate a quick pace. But I love some hard, heavy hills. As I tell my Spinning classes, heavy resistance is what gives you those pretty lines in your legs. I have a preference for the Precor elliptical, which has a resistance scale of 20. I usually hover somewhere between 11 and 18, depending on which machine I’m using (and what song is playing). Which is what motivated tonight’s post.

This evening, I did a little shoulder workout, and headed upstairs for an hour on the elliptical. I’m planning on a long run tomorrow, so I figured I better go about medium effort tonight, because if the weather is nice, there is no telling how far I’ll actually go before I get bored and stop (last week it was about 9.2 miles. I set out to do 7). I situated myself in the second on three rows, just off center, and got moving. Here’s the thing … though I’m one of those weird people who actually does like cardio – I swear, we exist! – I tend to get bored pretty quickly. Even with the music pumping, and the tv on, I’m still people watching. Which usually sinks me into people judging. And by that, I mean looking at the displays of the screen next to and in front of me. And wondering what these people think they are accomplishing by keeping the resistance on the elliptical at a 5. And still moving at a slow pace.

Now, before you go judging me for … well … judging, let me admit that I don’t know everyone’s goals, or injuries, or abilities. But I’m that person sweating buckets regardless of what I’m doing. I actually had a lady ask me walking into my Spinning class (before which I for some unknown reason had an itching desire to run 5k … I said I’m not right in the head) a few weeks back if it was raining outside. It was not. I was just determined to finish my 3.1 in the 26 minutes I had before I had to open up the studio. Anyway, back to my point – if you look gorgeous when you leave the gym, you probably didn’t get much of a workout. Yes, there are a lucky few out there who don’t sweat like it’s August in Louisiana. But I’m certainly not one of them. And neither are most people.

I guess my point is just this: if you are going to take the time to go to the gym, and do something good for yourself, give yourself something to be proud of. If you can’t feel your legs working, your heart rate raising, your blood pumping, then you are likely not living up to your full potential. Here’s a fact for you: below a certain resistance, you’re not really doing the work – momentum is (this is especially true the higher up the incline on an elliptical – momentum is dragging your feet along, making it challenging to keep the leg muscles engaged – and get the benefits of the exercise).

If you’re slogging along at a resistance of 1 – yes, I saw more than on person set at 1 – you’d be better off doing something else. Anything else. You’re probably bored anyway. Challenge yourself. It is, after all, the challenge that makes you stronger – and breeds the will to work harder, to be more, to ultimately help build the body you never thought you could have.

All You Need to Know About Sports Nutrition

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You can see the original and find out more about Now Foods and Now Fitness here.

Spinning Playlist – April 3, 2014

Happy Thursday everyone! First class of the new quarter … and as always, it’s nice to see so many familiar faces! Here’s tonight’s Spinning playlist, straight off of the bike:

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

Building Block 1 (Start Resistance 5, Build to 9)
Animal – Neon Trees
I Need Your Love – Calvin Harris ft. Ellie Goulding
Stay the Night – Zedd ft. Hayley Williams
Blackout – Breathe Carolina
Inside of You – Hoobastank

Building Block #2 (Start Resistance 4-5, Build to 9+)
Scream – Usher
Neon Lights – Demi Lovato
Domino – Jessie J
Come to Me – Diddy ft. Nicole Scherzinger
My Songs Know What You Did in the Dark (Light Em Up) – Fall Out Boy

Building Block #3 (Start Resistance 5, Build to 8+)
Ocean Avenue – Yellowcard
If We Ever Meet Again – Timbaland ft. Katy Perry
Without You – David Guetta ft. Usher
Uprising – Muse

Cooldown
Perfume (The Dreaming Mix) – Britney Spears
Clarity (Zedd Union Mix) – Zedd ft. Foxes

Have a great weekend everyone! Dare I ask … may spring finally be here? See you all next week.