Winner, Winner, Chicken Dinner

I think when I was creating last night’s Bootcamp workout, I was wishing I was in Vegas. The last time I was there when in November for the Rock n Roll Half Marathon which in my book is too long! Anyways, different subject for a different day. Last night’s goal during class was plain and simple – get as many points as possible, however you can within each round. For each round, I put 10 minutes on the clock and let the students go at it. I was a very proud instructor when almost every student started with burpees! Competition definitely creeped in with my students (I can’t blame them as that’s one of my worst traits) but they all commented how much they liked tonight’s game after class. This will definitely make an appearance again soon.

Winner Winner Workout

The other day I used this playlist in cycle class which resulted in many people saying “I love this song” during class. Just as I like compliments on my classes, I love compliments on my playlists. It helps me to know what goes over well in classes and what doesn’t. This one has a good mix of songs on the radio now and some hits from months, even years ago!

Mix It Up Playlist

Here are the songs from the playlist:

Go Big or Go Home – American Authors
Somebody – Natalie La Rose
Magic – B.O.B
Dance, Dance – Fall Out Boy
Sweet Nothing – Calvin Harris / Florence Welsh
Weight of Living, Pt. 11 – Bastille
Evacuate The Dancefloor – Cascada
Somebody Told Me  – The Killers
Fun – Pitbull / Chris Brown
Shut Up and Dance – Walk the moon
Sandstorm – Darude
All Night – Icona Pop
Marchin On – One Republic
Bright – Echosmith
Landslide – Dixie Chicks

Tell me: Do you like group or individual workouts?

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Wednesday Workout & Playlist

Yesterday afternoon I had my (hopefully) last back procedure in an effort to control my pain. I am very hopeful that running and I will get back together very shortly. Unfortunately after the procedure, I still had my Tuesday night Bootcamp class. I needed to have a workout that would require me to simply monitor the exercises, not participate. I used a student as my model for exercises and was able to still attend. Shhh… don’t tell but I think we know who my favorite class is. 😉

Dec of Cards Workout

I love workouts that make working out seem fun and not so tedious. Working out in the form of a game, makes it a bit more fun as the time passes much faster. Last night’s workout is great because you can do in a group fitness class but you can also complete it by yourself. All you need is a deck of cards, a set of weights and a mat. The # of reps = the # of your card + 10. (J,Q,K and A are 10) The max reps you would do is 20 reps. Complete each round once. Last night we did 10 mins of each round for a total of 30 minutes. Here are the exercises for each round:

Round 1:

Spades :  Burpees  Clubs :  Push-ups
Hearts :  Crunches  Diamonds :  Bicep Curl- Shoulder Press

Round 2:

Spades :  Mountain Climbers  Clubs :  Squats
Hearts :  Side Crunches  Diamonds :  Bent Row w/ Kickback

Round 3:

Spades :  Plank Jacks  Clubs : Walking Lunges
Hearts :  Reverse Crunches  Diamonds :  Throw w/ Chest Fly

I have mentioned before that my ideal playlist is a mix of oldies and current songs you hear on the radio. On Monday I used a playlist at Cycle that went over very well as students commented that they liked the mix of music. When a playlist includes pop, country, 80’s and more, everyone is bound to like a song or two. Although I used this for Cycle, it is a great playlist for your workout. Listen to it while you complete the Deck of Cards workout!

Spin Playlist

Tell me: Do you like your workouts to be fun? Or are you all about being serious and  straight forward?

Power Songs and a Power Playlist

One of the many reasons I wanted to become a cycle instructor was because I love music. I don’t mean just love- my love of music means:

  • 90% of the songs I would listen to before I got certified would result in me making a note in my phone of what it could be used for in a cycle class
  • Now 100% of the songs I listen to get the “How could I use this in cycle” question
  • One time I added up my month purchases on Itunes in a month which added up to how much I pay for my electric bill
  • I have turned an hour workout into a two workout because I got to the gym without music so I went home, got the music and returned (thank goodness this was before the Iphone)

Music fuels me, music excites me and music pushes me through my workouts. I have never done a race without music even in a triathlon where music was not allowed. Yep, I am a rule breaker but I couldn’t even fathom running without music. I just love it all. My collection has everything from The Biebs to Disney soundtracks up to Eminem and Dr. Dre. To sum it up I need music in my life which makes creating playlists for my classes one of my favorite activities. I think a good playlist is a mix of upbeat music with a few throwback songs. There is nothing better as an instructor when someone is singing along to the music or shouts “I love this song.”

Over the years I have had some tried and true “power songs” that I make sure to put in the middle of my playlist when I need that extra push. These songs have a way of motivating me to run a little faster, cycle a little longer or finish just one more rep. Most people have at least one song that does it for them. Here are a few of my go-to:

  • Lose Yourself- Eminem
  • Eye of the Tiger- Survivor
  • Geronimo- Sheppard
  • I Lived- One Republic
  • Another One Bites the Dust- Queen
  • I’m Gonna Be (500 Miles)- The Proclaimers

Due to my love of music, I usually have a power song of the week or month that I over play, over use and over sing until a new song pops on my radar. This week my “power song” is Shut Up and Dance by Walk the Moon. It definitely gets me going and is the perfect song to do jumps to. Here’s my Monday night spin playlist and workout. This song will be on the playlist for the next few weeks until I overplay it to death! 🙂

SPIN PLAYLIST 5.9

WARMUP:   Girls Just Wanna Have Fun- Miley Cyrus
CLIMB (SEATED):   Love Runs Out- One Republic
SPRINTS (STANDING) 15 SEC SPRINTS/ 15 SEC RECOVERY:   Sandstorm- Darude
JUMPS (UP/DOWN) COUNTS OF 4:   Shut Up and Dance- Walk the Moon
CLIMB (YOUR CHOICE):   Hall of Fame- The Script
ISOLATIONS:   Right Round- Flo Rida
CLIMB (SEATED TO STANDING):   Lose My Breath- Destiny’s Child
REVERSE CLIMB (STANDING TO SEATED):   Take on Me- A-ha
SPRINTS (SEATED) HEAVY RESISTANCE 10 SEC SPRINTS/ 20 SEC RECOVERY:   International Love- Pitbull
JUMPS (UP/ HOVER) COUNTS OF 8:   Give Me Everything- Pitbull
CLIMB (STANDING):   Animals- Maroon 5
SPRINTS (SEATED) MODERATE RESISTANCE, BACK TO 15/15:   Club Can’t Handle Me- Flo Rida
JUMPS (UP/DOWN/HOVER) COUNTS OF 4:   I Do Not Hook Up- Kelly Clarkson
COOLDOWN:   Stand By Me- Ben King
STRETCH:   Lego House- Ed Sheeran

Your turn: Tell me, do you have one power song you go to when you need that extra push or is it always changing depending on what is popular at the moment?

Inspire Yourself Workout & Playlist

Inspire You

Here we are at another Monday! Before I give you today’s spin workout and playlist I wanted to discuss a topic that comes up often after spin class. Many times someone in spin will tell me after class that they were really pushing themselves but the don’t know why they cannot go as fast on sprints/ heavy on resistance/ long as distance as others. I always remind everyone that they cannot compare themselves to others. Not only are you not able to read what the other person’s bike states, everyone is at a different place in their fitness. Some have been going to spin class for years, some a week. Some struggle to sprint for a 10 second stretch while others are out of  breath half way through a hill.

You can compare yourself to others but at the end of the day where does it get you? We need to stop comparing ourselves to others and start being proud of what we have accomplished. Maybe you were able to lift a heavier dumbbell this week. Maybe you were able to run an extra mile. Maybe you simply got yourself to the gym after a stressful work day. Whatever it is, celebrate what YOU have done, not what others have done. While I love finding a motivating or inspiring quote on Pinterest or Instagram, you have to inspire yourself. Be proud of what you accomplished.

Joy

Spin Workout & Playlist

Today’s spin workout is all about climbing, climbing and more climbing. After missing spin class last week I wanted to make sure that everyone had a resistance heavy workout where they would leave with legs feeling like jello. Climbs are alternated between standing and seated with all starts at a low to moderate resistance. The playlist definitely went over well and become a fun sing along when we rocked our last climb to Queen!

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These workouts and playlists are set to motivate and inspire you to get a good workout in but you are the one who has get yourself on the bike or to the gym. No one can force you to show up. Remember, at the end of the day, you are the only one who can motivate or push yourself. While others offer additional motivation, support, encouragement and inspiration, you are the one who has to set the first foot forward.

Inspire yourself. Motivate yourself. Show up for yourself. Be proud of yourself. 

Spin Workout with Playlist

Happy Tuesday! Lets get right to it with a spin workout and playlist for the week :

Spin Playlist

1) Mama Didn’t Raise No Fool- Magic  WARMUP  Start with stretching on the bike while picking up your RPMs. Increase your pace as you loosen up your legs and arms.

2) Honey I’m Good- Andy Grammer  SPRINTS  The first set of sprints should be standing with moderate resistance in 15 second increments with 15 second recovery.

3) Centuries- Fall Out Boy  CLIMB  The first climb should be standing from start to finish. Start with a low resistance and add resistance every 15-20 seconds until reaching the top of the hill.

4) Shake Ya Tailfeather- Nelly JUMPS  In counts of 4 seconds, start in a seated position with moderate resistance. On the chorus take it up (standing tall), back to a hover position as far across the saddle as you can and back down to the seated position. Repeat on the choruses staying seated on the verse.

5) Hall of Fame- The Script  CLIMB  Staying seated start at a moderate resistance adding resistance taking it to the max gear on the bike. When you reach the top, take up to half the resistance off and pick up the RPMs. Time for a downhill ride!

6) Bang Bang- Ariana Grande  SPRINTS  Heaviest sprints of the ride with moderate to heavy resistance. Alternate between 20 and 15 seconds taking 10 to 15 seconds recovery.

7) When You Were Young- The Killers  CLIMB  Start the climb seated but as you increase the resistance, alternate between sprinting up the hill and slowly pedaling through the resistance.

8) Yeah- Usher  JUMPS  In counts of 4 seconds, start in a seated position with heavy resistance. On the verse take it up (standing tall) and then back to a hover position as far across the saddle as you can. On the chorus, stay standing nice and tall and increase the pace on your legs.

9) On The Floor- Jennifer Lopez  SPRINTS  Starting with low to moderate resistance, increase resistance with each sprint until heavy resistance is reached. Sprints should alternate between standing and seated.

10) Really Don’t Care- Demi Lovato  JUMPS  In counts of 8 seconds, start in a standing position with moderate resistance. On the verse take it up (standing tall) and then back to a hover position as far across the saddle as you can. On the chorus, stay standing nice and tall and increase the pace on your legs.

11) Right Round- Flo Rida  SPRINTS  Last set of sprints should be standing with low to moderate resistance. With the lower resistance, increase the sprints to 20 second sprints with 10 seconds recovery.

12) Fancy- Iggy Azalea  CLIMB  Last ride should start at a moderate resistance adding until the top of the hill. When you reach the peak of the hill, reduce the resistance every 10 to 15 seconds until you reach your flat road.

13) Style- Taylor Swift  COOLDOWN  Slow RPMs and heart rate down as you begin to slowly decrease your pace. As you slow your legs, stretch the arms, shoulders and core before you stretch the legs.

14) Run- Matt Nathanson  STRETCH

Now lets get spinning…