Spinning Time!

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Had to share that little quote with ya.  I’m thinking I need this quote on a workout tank for the gym.  I know it would make everyone laugh.

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Thought I would share the outcome of yesterdays ravioli lasagna with ya.  It was delish!  This recipe is a definite in the “make-again” department.  Plus it was fast and easy to put together.  I’m thinking about switching out the chicken sausage next time with garlic roasted chicken breasts that I can shred up.  Definitely make this recipe.  It is perfect for those days when you don’t want to come home and have to spend a ton of time cooking in the kitchen.

Just wanted to get a spinning ride out to all you enthusiasts.  I know it has been awhile, and I have been getting emails requesting new rides.

This playlist was created by my son, and he had some input on what the riders should do during each song too.  I must say that I’m pretty proud of his creation as a rider and a DJ.  My classes really enjoyed and sweated their way through this ride.  When I told him this, he asked to get paid.  Little bugger! 

W’s Creation

If We Ever Meet Again & Right Round

· Warm Up

Sweet Emotion 5:10

· Seated Climb 60-80 RPM

· 1 min Standing Climb at end…feel free to really attack this hill with some speed during the last minute

Beautiful People 3:46

· Standing Run on a Hill 80-90 RPM

Where Them Girl’s At 3:15

· Maintain Resistance from previous song

· Alt. 1 min seated 1 min standing

You Can’t Always Get What You Want 7:37

· Climb…add resistance every 2 min

· Rotate between all 3 positions every 20-30 sec

Stronger 3:23

· Sprints on Hill

Candyman 3:14

· Standing Run or Seated 100 RPM

21 Guns 5:15

· Climb 70-80 RPM

· Add resistance but maintain same cadence (seated or hover)

Jungle 3:09

· Standing climb in 3rd 60 RPM

· Do a series of attacks on your heavy hill 60-80 RPM

Thanks for the Memories 3:26

· Come down hill

On the Menu…

Well, it has been ages since I have posted a weekly menu for our family.  Sadly we have just been too busy to have a regular menu.  It seems like we are just going nonstop during the week, and my husband has an insane work schedule, so we haven’t been able to sit down for a family meal more than once a week.

Things have calmed down for this week, so I’m FINALLY getting a chance to put a menu together for the week!  I’m even trying out a few new recipes this week.  Woohoo!!  I feel like I’m being a good mom and wife this week.

I’ve planned our menu around the produce that is still coming out of our garden in abundance, and the food that came with our Bountiful Basket.  Hence, why everything seems to have a ton of veggies in it.  So, if you are looking to get a few servings of veggies in, I highly suggest trying some of these recipes too!

I should also note that there is a 90% chance that a side of roasted or grilled zucchini will be served as a side veggie for most of the meals.  Yet again, my husband insisted on planting 5 zucchini seeds, and he was oddly shocked that all 5 seeds produced 5 huge zucchini plants.  Ugh.

Each day’s recipe title is linked to the website that has the recipe, so click away!

Saturday:  Chicken, Jalapeno, and Cheddar Casserole

Chicken, Jalapeño and Cheddar Casserole

We absolutely love this recipe in our house, and it is a great way to use some of our peppers and onions we have a plethora of.  My son even gobbles this down…Well, after he picks out the jalapenos.  The only thing I did different from the recipe was to cover the top with queso cheese at the end when you add the cheese sauce you made.  It is great served over rice.  I highly recommend you check out this recipe at the KaoticKitchen’s blog.

Sunday:  Cheater’s Spinach and Ravioli Lasagna

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NEW Recipe!!  I’ve had my mind set on making this recipe for awhile now, and it is in the oven as I type this menu up.  I did make a few changes to this recipe.  Instead of sausage ravioli, I used 4 cheese ravioli, and I replaced the chorizo with sweet Italian chicken sausage.  I also topped the lasagna with fresh mozzarella and covered before putting it in the oven.  My kitchen smells heavenly Italian as I type!  Check out this recipe at Urban Country Style.

Monday:  Slow Cooker Tosca Zuppa Soup

Slow Cooker Zuppa Toscana (Copycat) * *

NEW Recipe!!  My wonderful friend Natalie shared this Slow Cooker Tosca Zuppa Soup recipe with me.  She swears it is the bomb, and I totally trust her opinion on anything food related, so I’m making this yummy looking soup for the first time this week.  I plan on adding shredded cooked chicken breasts in place of the bacon, and some gnocchi I found hiding in our freezer.

I’m a little upset that this weekend was the first time that I was on the GetCrocked website.  Jen’s recipes look so yummy and easy to make.  I’ve already Pinned a few more to try out.

Tuesday:  Leftovers…Something tells me we may have a few.  Smile

Wednesday:  Baked Potatoes and Chicken Skillet

Tender chicken drumsticks cooked on top of layers of thin sliced potatoes and onions make this potatoes and chicken skillet an mouthwatering, flavorful meal

NEW Recipe!!  Told ya I was finally getting to a back log of new recipes to try.

This is the day that I get to use up some of our garlic, red potatoes, and onions that have come out of our garden, and I have a ton of potatoes (so thankful they store well in a cool place).  This was our first year planting potatoes, and we had a bumper crop!  Totally planting them again next year.

On to the meal…I found this recipe on Pinterest (of course).  I’m going to finally break out my cast iron skillet that is over a foot in diameter.  Still not sure why I bought it a few years ago, but I’m gonna finally use the bugger.  I’m planning on using chicken breasts and thighs instead of the chicken legs.  We just need more meat in our house, and little chicken legs just aren’t enough sometimes.  Smile

Thursday:  Breakfast for dinner or Leftovers.  I’m leaving it up to my son and husband, since I’ll be teaching yoga during dinner time.

Friday: Seven Vegetable Minestrone Soup

Seven Vegetable Minestrone Soup | @mamamissblog #FluRemedy #veggie #healthy #soup

If you have a garden you will totally understand why I’m making this soup.  If you don’t have a garden…Make this soup anyway.  It is super healthy and yummy!  I came across this recipe last winter, and my husband fell in love with it.  I’ve made it several times, and the last time I made it I added cooked shredded chicken breasts for extra protein.  It was yummy!  Check this recipe out on Mama Miss’s blog.

Back to Basics

Workout Wednesday 2

Well, I’ve finally had some time to type up a fun basic workout for the beginner.  Lately I have been working with a group of beginners to the fitness world.  They have been enthusiastic and very motivated, and I’m beyond proud of them!

Below is a great circuit workout that will introduce you to basic plyo and weighted moves.

Complete each circuit 2-3 times before moving on to the two individual exercises, and then on to the next circuit.  Feel free to end you workout with some abdominal work!

 

Back to Basics Circuit

Birthday Ride!

This month has been a ton of fun in my spinning classes.  We have been celebrating birthdays nonstop!  I always ask my classes what music they want to hear and play their suggestions, but for birthdays I make a ride just for that person with their favorite songs.

Cannoli's

Yesterday was Lindsey’s birthday, and we celebrated!  I made my homemade cannoli’s for her and the class…Don’t worry.  We burned those calories off during the ride.  Plus you have to kick back and enjoy some goodies every now and then.  Especially when it is your birthday!

For this ride I “lightened” things up a bit.  We spent most of our time working on a light hill.  A lot of times we forget that a light hill can still really work us out, and I wanted to get back to some of the basics too.  I have the “Pop Danthology” song in the Fun Burn ride post.

Lindsey’s B-Day Ride

Footloose 3:47 & I Think We’re Alone Now 3:47

· Warm Up

Pop Danthology 8:01

· 1 min Seated Flat 80-110 RPM

· 1 min Standing Flat

Jack and Dianne 4:11

· Seated Climb 70-80 RPM

· Increase resistance every 15 sec until medium hill and continue into next song

Chocolate 3:47

· Standing Climb 60-80 RPM

· Increase resistance to heavy hill and climb

Ain’t Going Down 4:33

· 30 sec Seated Flat 80-110 RPM

· 1 min Jumps

· Repeat

Neon Lights 3:53

· Seated Climb 70-80 RPM

· Increase resistance every 15 sec for the first minute and continue into next song

Happy 3:53

· Standing Climb 70-80 RPM

· Increase resistance and power to the top of the hill

Cups 2:09

· Seated Flat/Recover

Girls Just Want to Have Fun 3:58

· 15 sec Seated Flat 80-110 RPM

· 15 sec Standing Flat

Devil Went Down to Georgia 3:36

· 30 sec Standing Flat 80-110 RPM

· 30 sec Seated Flat…Maintain your intensity/pace back in the saddle

Sweet Home Alabama 4:45

· 45 sec Standing Flat 80-110 RPM

· 45 sec Seated Flat

Whip It 2:41

· 1 min Standing Flat 80-110 RPM

· 1 min Seated Flat

· Sprint to the finish!!

Disco Ride!

I had a request for an all 70’s Disco ride from one of my regulars, and I totally loved the idea.  After I compiled all the essential 70’s music I owned onto one play list; I discovered I had a two hour ride.  It took my 30 minutes to par down the list and form a 60 minute ride.  You may see a 70’s Ride Part 2 in the future!

We had a blast singing along to all the songs, and breaking out some of our crazy disco arm movements when we could. 

70’s Ride

Play That Funky Music 5:00

· Warm Up

The Hustle 4:10

· 30 sec each leg/focus drills

You Should Be Dancing 4:18

· 30 sec Seated 80-100 RPM

· 30 sec Standing

· Repeat and add resistance and increase cadence

Boogie Oogie Oogie 5:38

· Standing Climb 60-80 RPM

· Increase cadence OR resistance each min

Shining Star 2:51

· Seated Flat/Recover

Forget Me Nots 4:05

· Seated Climb 60-80 RPM

· Start on Med hill…increase cadence each min

Stayin Alive 4:45

· 45 sec heavy hover 60-80 RPM

· 15 sec standing run

· 1 min flat

· Repeat

Jungle Boogie 3:05

· Seated Flat

Black Betty 3:58

· Sprints on Chorus 80-110 RPM

Dancing Queen 3:45

· Standing Climb 60-80 RPM

Y.M.C.A. 3:45

· Sprints on hill (light or medium)

· Alternate between 3rd and Standing

Night Fever 3:33

· Cool Down or “Do What You Want”

A Fun Burn Ride

I really must apologize for the lack of posts.  Life in general has been beyond busy, so I haven’t been able to really “blog” the way I would like to.  However, I still will keep the ride profiles coming for all you spinners/cyclist out there, and occasionally insert an update, recipe, workout, or all the above!!

This is a ride that will really appeal to your more advanced riders since they are ready for longer working periods.  I called it “8 Minute Fun Burn”, because every other song is around 8 minutes in length.  I got the Pop Danthology song from YouTube and converted it.  I’ve inserted the video below of the song.  San Francisco Dreamin’ is by Benny Benassi.  Happy Riding!

8 Minute Fun Burn

The Other Side 3:47 & Feel This Moment 3:50

· Warm Up

Pop Danthology 2012 8:01

· 30 sec Sprint (choose your hill wisely Smile)

· 30 sec Stand/Recovery

Play Hard 5:15

· 15 sec Jumps 60-80 RPM (pick up pace when seated/steady climb when standing)

C’mon N’ Ride It (The Train) 7:31

· Cadence Building/Power Surges 80-110 RPM

o Increase Cadence every 15 sec for 45 sec and repeat

Wanted 2:08

· Recovery Song

CB Mix 8:54

· 30 sec Standing Climb 60-80 RPM

· 30 sec Seated Sprint on Light Hill

Two Princes 4:17

· Jumps on Hill 60-80 RPM

San Francisco Dreamin’ 9:09

· 40 sec Hover 60-80 RPM

· 20 Sec standing run on flat or light hill

Christmas Ride Time

Christmas Riders

Well, it is that time of year again.  Time to break out the holiday music and do our annual Christmas Ride for my Spinning classes.  I always ask everyone what Christmas music they want, and this year there is a Bieber song that was requested.  So, for all you Bieber fans out there you can get your fix with this ride.  However, if you are like me and avoid his music…Pop in those earplugs for 4 minutes and 43 seconds.  :-)Door Prizes

 

I have all the door prizes set to go for the lucky riders who come for the holiday rides!  I think I have about 35 door prizes or more, and they are all totally awesome!!  I also have glow in the dark bracelets and necklaces for everyone too!

Here is the ride we will be doing in my 60 minute Spin classes!!

Christmas Ride

The Polar Express 3:23 Tom Hanks

  • Warm up

Christmas All Over Again 4:15 Tom Petty

  • Standing run on flat 75-90 RPM
  • ·Hover

Deck the Halls (workout mix) 4:55

  • Standing light hill 80 RPM
  • Seated 80-110 RPM

Drummer Boy (feat. Busta Rhymes) 3:45 Justin Bieber 4:43

  • Seated or Hover climb 60-80 RPM

Run Rudolph Run 2:41 Phineas and Ferb Holiday Favorites

  • Jumps
  • 4 count

God Rest Ye Merry Gentlemen 3:29 Barenaked Ladies

  • Seated heavy hill 60-70 RPM

Rockin’ On Top of the World 2:35 Steven Tyler

  • Jumps
  • 4 count

The Christmas Song (Holiday Remix) 4:01 Christina Aguilera

  • Seated Climb 60-80 RPM
  • Standing Climb 60-80 RPM

Jingle Bells (Ricky Workout Remix @ 128 BPM) 4:53

  • Sprints on a hill 60-80 RPM

All I want for Christmas is you 4:01 Mariah Carey

  • Flat

Nutrocker 4:06

  • Standing Climb 60-80 RPM
  • Attack this hill with a series of accelerations

Trans-Siberian Orchestra, A Mad Russian’s Christmas (Instrumental) 4:42

  • Tabata

We Wish You a Merry christmas (workout mix) 4:43 Db Sound

  • Flat 80-110 RPM
  • Ride strong to the finish!!

Cool Down

  • O Tannenbaum 5:09 Colin Bailey/Monty Budwig/Vince
  • White Christmas 3:04 Bing Crosby
  • Winter Wonderland / Silver Bells / White Christmas 5:31 The Carpenters
  • You’re a Mean One Mr. Grinch 5:15 Thrul Ravenscroft