Spinning Playlist – October 30, 2014

Happy Thursday everyone! Thanks for joining me on this last Thursday before Halloween … I like to think that we put a dent in extra calories you’ll likely pull out of a trick or treat bag tomorrow 🙂

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

Warm-up
Night is Young – Nelly Furtado

Building Block #1
Dirty Little Secret – All-American Rejects
Who’s That Chick – Rhianna ft. David Guetta
Stronger (What Doesn’t Kill You) – Kelly Clarkson
Sing – Ed Sheeran
Inside of You – Hoobastank

Building Block #2
Hold it Against Me – Britney Spears
I Write Sins Not Tragedies – Panic at the Disco
Blame – Calvin Harris ft. John Newman
Poker Face – Lady Gaga
Stronger – Kanye West

Building Block #3
Burnin’ Up – Jessie J ft. 2 Chainz
Delirious (Boneless) – Steve Aoki, Chris Lake and Tujamo
Night of Your Life – David Guetta ft. Jennifer Hudson
Centuries – Fall Out Boy

Cooldown
Let it Go – James Bay
It’s So Hard to Say Goodbye to Yesterday – Jason Mraz

Have a great weekend everyone! I’m out of town next Wednesday and Thursday, but you can catch me at my regular time at XSport Alexandria on Tuesday at 6 p.m. … and I’m subbing next Saturday at 8:30 a.m., too!

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Spinning Playlist – October 29, 2014

Happy Wednesday, ya’ll … tonight is my Sport&Health night, so another hot set of tunes coming at you! Here’s what we rode to tonight:

Warm-up
Love Don’t Die – The Fray

Building Block #1
Love Drunk – Boys Like Girls
Blame – Calvin Harris ft. John Newman
Give Me More – Britney Spears
Come to Me – Diddy ft. Nicole Sherzinger

Building Block #2
Moves Like Jagger – Maroon 5 ft. Christina Aguilera
Closer – Tegan and Sara
Find You – Zedd ft. Matthew Koma and Miriam Bryant
Animal – Ke$ha
Sing – Ed Sheeran
Centuries – Fall Out Boy

Building Block #3
Sweet Nothing – Calvin Harris ft. Florence Welsh
Sex on Fire – Kinds of Leon
Break Free – Ariana Grande ft. Zedd
Uprising – Muse

Cooldown
Say Something – A Great Big World
Unconditionally – Katy Perry

Just a reminder that I’m going out of town for a few days next week for my “real” job – but I’ll be back the following Wednesday, Sport&Health folks (XSporters, you have me next Tuesday, but not Thursday). Have a great night!

Spinning Playlist – October 28, 2014

Well, I promised to be better about blogging … and here we are with my Tuesday Spinning Playlist (yes, I now teach on Tuesday nights – you have three days in a row of playlists coming at you now)!

Warm-up
Oh Timbaland – Timbaland

Building Block #1
Delirious (Boneless) – Steve Aoki, Chris Lake and Tujamo
I Kissed a Girl – Katy Perry
Domino – Jessie J
How I Feel – Flo Rida
Dirrty – Christina Aguilera

Building Block #2
Scream – Usher
Neon Lights – Demo Lovato
Titanium – David Gueeta ft. Sia
Up in the Air – 30 Seconds to Mars
Centuries – Fall Out Boy

Building Block #3
Endorphins – Sub Focus ft. Alex Clare
Toxic – Britney Spears
Blame – Calvin Harris ft. John Newman)
The Fighter – Gym Class Heros ft. Ryan Tedder

Cooldown
Bleeding Love – Leona Lewis
Hollywood’s Not America – Ferras

Have a great night everyone – see you back here tomorrow!

Spinning Playlist – June 5, 2014

Happy Thursday everyone! I went into the vault for a few of these songs this week – hope you enjoy! Here’s what we rode to this evening:

Warm-up (Flat Road; Resistance 3-4 on a Scale of 10)
Marry the Night – Lady Gaga

Building Block #1 (Start Resistance 5, Build to 9+)
I Believe – Timeflies
Give Me Everything – Pitbull ft. Ne-Yo, Afrojack and Nayer
Up in the Air – 30 Seconds to Mars
Inside of You – Hoobastank

Building Block #2 (Start Resistance 5, Build to 9)
Blister in the Sun – Violent Femmes
Mmm Yeah – Austin Mahone ft. Pitbull
Domino – Jessie J
In My Head – Jason DeRulo
Rocketeer – Far East Movement

Building Block #3 (Start Resistance 4-5, Build to 9)
Turn Me On – David Guetta ft. Nicki Minaj
I Need Your Love – Calvin Harris ft. Ellie Goulding
Animal – Kesha
Clumsy – Fergie
The Fighter – Gym Class Heroes ft. Ryan Tedder

Cooldown
You Make it Real – James Morrison
Stay with Me – Sam Smith

Have a great weekend! I’ll see you on Monday.

Spinning Playlist – June 2, 2014

Happy Monday – time to start the week out right! Brought back some old ones to go with some new stuff tonight. It was a fun ride, so enjoy!

Tonight’s playlist:

Warm-up (Start Resistance 3-4 on a Scale of 10)
I Write Sins Not Tragedies – Panic at the Disco

Building Block #1 (Start Resistance 5, Build to 8+)
Can’t Hold Us – Macklemore and Ryan Lewis ft. Ray Dalton
I Need Your Love – Calvin Harris ft. Ellie Goulding
Animal – Kesha
Funhouse – Pink

Building Block #2 (Start Resistance 4-5, Build to 9)
Touch Me – Smash Cast ft. Katherine McPhee
Love Drunk – Boys Like Girls
Repeat – David Guetta ft. Jessie J
Up in the Air – 30 Seconds to Mars
The Fighter – Gym Class Heroes ft. Ryan Tedder

Building Block #3 (Start Resistance 4-5, Build to 9)
Endorphins – Sub Focus ft. Alex Clare
Sex on Fire – Kings of Leon
Red Lights – Tiesto
Uprising – Muse

Cooldown
Stay with Me – Sam Smith
Rude – MAGIC!

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

DOUBLE Spinning Playlist: May 29, 2014

Hey everyone! Whew, double tonight – first time in a long time (they always sound like a great idea until you’re about halfway through the second class. So let’s get right to it, shall we?

6 p.m. class

Warm-up (Start Resistance 3-4 on a Scale of 10)
Best I Ever Had – Gavin DeGraw

Building Block #1 (Start Resistance 5, Build to 9)
Closer – Tegan and Sara
Take Me Home – Cash Cash ft. Bebe Rexha
Summer – Calvin Harris
Find You – Zedd ft. Matthew Koma and Miriam Bryant
Burn It Down – Linkin Park

Building Block #2 (Start Resistance 4-5, Build to 9+)
Ocean Avenue – Yellowcard
Still into You – Parammore
Red Lights – Tiesto
Sing – Ed Sheeran
Blackout – Breathe Carolina
Find Your Love – Drake

Building Block #3 (Start Resistance 4-5, Build to 7+)
Sweet Nothing – Calvin Harris ft. Florence Welch
How I Feel – Flo Rida
Desert Rose – Sting

Cooldown
Peace – O.A.R.
I Never Told You – Colbie Callait

 

7:15 p.m. class

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

Building Block #1 (Start Resistance 5, Build to 8+)
Everybody Talks – Neon Trees
Part of Me – Katy Perry
Find You – Zedd ft. Matthew Koma and Miriam Bryant
Blackout – Breathe Carolina
Misery – Maroon 5

Building Block #2 (Start Resistance 4-5, Build to 9)
Scream – Usher
Sex on Fire – Kings of Leon
Glowing – Nikki Williams
Don’t Cha – Pussycat Dolls ft. Busta Rhymes
Miss Jackson – Panic at the Disco ft. Lolo

Building Block #3 (Start Resistance 4-5, Build to 8+)
Lucky Strike – Maroon 5
Neon Lights – Demi Lovato
Stay the Night – Zedd
My Songs Know What You Did in the Dark – Fallout Boy

Cooldown
Rude – MAGIC!
All of Me – John Legend

Thanks everyone – have a great weekend! After that one, I’m ready for bed (you forget how tough it is when the doubles are few and far between)!

Spinning Playlist – May 19, 2014

Let’s get this week started … I missed you guys last Monday! Here’s tonight’s playlist, straight off of the bike:

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

Building Block #1 (Start Resistance 5, Build to 8+)
Ocean Avenue – Yellowcard
Summer – Calvin Harris
Find You – Zedd ft. Matthew Koma and Miriam Bryant
Sing – Ed Sheeran
E.T. – Katy Perry

Building Block #2 (Start Resistance 5, Build to 9)
Best I Ever Had – Gavin DeGraw
Still Into You – Paramore
Red Lights – Tiesto
Come to Me – Diddy ft. Nicole Scherzinger
Burn it Down – Linkin Park

Building Block #3 (Start Resistance 4-5, Build to 9)
Sweet Nothing – Calvin Harris ft. Florence Welch
Closer – Tegan and Sara
How I Feel – Flo Rida
One More Night – Maroon 5

Cooldown
Perfume (The Dreaming Remix) – Britney Spears
Peace – O.A.R.

Have a great week everyone – I’ll see you on Thursday!

Spinning Playlist – May 15, 2014

Happy Thursday everybody! I went on a bit of a music binge the other day, so we have a few songs tonight. Also … per request last week … I made sure to include at least one song I’d be sure to sing 😉

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

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 9)
Starstrukk – 3oh!3 ft. Katy Perry
Summer – Calvin Harris
Come to Me – Diddy ft. Nicole Scherzinger
Miss Jackson – Panic at the Disco ft. Lolo

Building Block #2 (Start Resistance 5, Build to 9+)
Work Work – Britney Spears
What the Hell – Avril Lavigne
Sing – Ed Sheeran
Up in the Air = 30 Seconds to Mars
Stronger – Kanye West

Building Block #3 (Start Resistance 4-5, Build to 7)
Tonight – Enrique Iglesias
Ocean Avenue – Yellowcard
Red Lights – Tiesto
Desert Rose – Sting

Cooldown
Classic – MKTO
Forever – Haim

Have a great weekend everyone – see you Monday!

Spinning Playlist – May 8, 2014

Happy Thursday everyone! It’s a hot one out there today … and we kept it hot in the studio tonight, too! A few new songs on the playlist tonight (remember, you can always share your suggestions – these were courtesy of my girl Rebecca). Here’s what we rode to:

Warm-up (Flat Road; Resistance 3-4 on a Scale of 10)
Oh Timbaland – Timbaland

Building Block #1 (Start Resistance 5, Build to 9)
Mmm Yeah – Austin Mahone ft. Pitbull
Clarity – Zedd
Numb – Usher
Hard – Rihanna

Building Block #2 (Start Resistance 5, Build to 9)
Endorphins – Sub Focus ft. Alex Clare
Hot ‘n Cold – Katy Perry
Neon Lights – Demi Lovato
Sing – Ed Sheeran
Dirrty – Christina Aguilera ft. Redman

Building Block #3 (Start Resistance 4-5, Build to 9)
Work Work – Britney Spears
I Need Your Love – Calvin Harris ft. Ellie Goulding
Glowing – Nikki Williams
The Fighter – Gym Class Heroes ft. Ryan Tedder

Cooldown
Stay with Me – Sam Smith
Burn – Ellie Goulding

Have a great weekend everyone – I’ll see you next week! Happy Mother’s Day to all the mamas out there, too. I wish I could spend it with mine … but I will get to spend it with the boy’s mama, so that has to count for something, right? Thanks for another great ride!

Good Form: The Key to Quicker Progress

People vastly underestimate the power of good form. But it’s amazing how this one little thing can make such a big difference.

One of the most important things to focus on not only when you are new to exercise, but at any time, is the positioning of your body – what is commonly referred to as your “form.” It’s an easy way to make your workout more effective, lessen your chances of injury, and, quite honestly, keep you from looking like you don’t know what you’re doing.

I’ll admit to being a bit of a stickler for form. If you’ve ever taken a class with me, undoubtedly you’ve had to endure the repeated chorus of “use your muscle, not your momentum,” “tuck your bellybutton into your spine,” “drop your shoulders down into your back pockets,” “keep your heads up,” “make sure your arms line up with [fill in the blank],” or one of the many other form cues I have a tendency to throw out there. I can blame – and thank – a particularly fantastic trainer I worked with several years ago, who to this day I still credit for teaching me all the little form, routine and nutrition tricks that really do have a huge impact on my workouts today.

That said, here are a couple quick little fixes that can help you get the most out of your workouts, with less chance of ending up with an injury:

  • Stand up straight. It doesn’t matter if you’re lifting, running, walking, or doing something else upright. It makes me INSANE when I see someone crunched over a cardio machine (You know why it feels easier? Because it is. Don’t be lazy.) The more you focus on your posture, the better your body will feel both during and after. Remember: pick standing over seated when you can – it engages the core muscles for a little extra work.
  • Think about your joints. Keep your elbows tight to your sides for bicep curls. Focus on keeping your shoulders down and lifting with your wrists for lateral raises. And whatever you do, don’t let your shoulders creep up into your ears (it’s terrible for your neck)!
  • Be aware of your core. There’s a reason it’s called a core – it is the center of your body, the powerhouse for everything you do. A tight core means stabilized muscles … which are easier to control … which are easier to keep in good form. This is exactly why I recommend Pilates for everyone – it strengthens the core (abs, back, hips), which is only going to make it easier for you to strengthen everything else.
  • Don’t be afraid to start light. I know, women are constantly being told not to be afraid to lift heavy, and men aren’t going to be seen lifting 10 lb. weights. But it’s always best to lift a little lighter than you think you really need to if you are new to something (or trying to correct form). It’ll help you build muscle memory … meaning good form can come naturally from there on out.

Take a little time to focus on your form during your next workout. It may feel a little different at first – but that’s a good thing! And please, PLEASE … stop hanging all over those cardio machines and throwing your weights. You people make me nervous.