Category Archives: Spinning Profiles

And the Snow Begins

First snow 2013

Well, winter is here.  Thankfully we have a few days of temps in the 50s coming our way soon, so I won’t totally flip out about the snow on the ground this morning.  As you can see in the picture above, I need more time to get all my EarthBoxes and flower pots cleaned out and put away for winter.  Not to mention all the deck furniture.  I just need mother nature to give me one good day of sunny nice weather.

In the meantime, I’m keeping warm making my Crock Pot Loaded Potato Soup and Funeral Sandwiches (recipe to come soon!) for our company that is in town visiting and hunting.

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Valentines Bootie Lovin’

Happy Valentines Day everyone!  Don’t you love the quote above.  It came from Body Building’s website.  I think it sums up how I feel about Valentine’s day and health.  Sometimes you just have to indulge and have fun!

I hope everyone is having a wonderful day and feeling loved. I’ll be sharing my love with others while teaching my Spinning classes today and making special goodies for my husband and son.  Our playlist for Spinning today (see below) has songs about love and about how love sucks.  I figured I would make everyone happy this way.  Click here to view the full profile for the class I will teach.

  • Forget You    3:44    Cee Lo Green
  • Angel    5:08    Aerosmith
  • I’m a Believer    3:03    Smash Mouth
  • You Give Love a Bad Name    3:44    Bon Jovi
  • I’d Do Anything for Love (But I Won’t Do That)   7:41    Meat Loaf
  • My Life Would Suck Without You    3:32    Kelly Clarkson
  • More Than a Feeling    4:45    Boston
  • Hot N Cold    3:40    Katy Perry
  • I Will Survive    3:18    Gloria Gaynor
  • I Like Your Smile    4:22
  • Take Me Home Tonight    3:31    Eddie Money  I
  • nternational Love (feat. Chris Brown)    3:47    Pitbull
  • I Can’t Help Falling in Love with You    3:26    UB40
  • Glory of Love    4:21
  • Kiss From A Rose    4:48    Seal
  • Killing Me Softly With His Song    4:59    The Fugees

It seems that no matter what some of us will have a depressing Valentines Day, while others are having the most romantic day ever.  I hope you fall into the most romantic day ever category.  Sadly, these days I find it romantic if my husband unloads the dishwasher.

What is the most romantic Valentines Day you have ever had?

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I found this little saying on Pinterest a few months ago, and I had to share it with you.  I know it is a bit crude, but it is just too funny not to share.  Plus it is very true.Devil

Since my mind is in the gutter today, I might as well go all the way and just stick with butts.  When I think of a body part to go along with Valentine’s Day I think of butts. Don’t ask me why, I just do. Chalk it up to me living in North Dakota for a few years. It really is getting to me.  Therefore, today’s workout is all about getting that tight bootie!

Here is a butt workout that will help you get that rock solid and round bootie!  Remember to stretch when you are done!
Bootie Lovin Workout 2

Take It With You Workout

This morning I’m teaching my Holiday Spinning class!  I’ve been excited about this one for awhile.  I have the door prizes all packed and set to go as you can see from the picture.

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There are a ton of prizes and they all rock.  I would share what they are, but some of my students read my blog, and I don’t want to give away too much.  Plus I will be providing glow-in-the-dark green and red bracelets and necklaces to make things even more fun!  Here is the play list for today’s spinning class (click here to go to the full profile for this ride):

  • The Polar Express    3:23    Tom Hanks
  • All I Want for Christmas Is You    4:01    Mariah Carey
  • Run Rudolph Run    2:41    Phineas    Phineas and Ferb Holiday Favorites
  • Nutrocker    4:06    Trans-Siberian Orchestra
  • A Mad Russian’s Christmas (Instrumental)    4:42    Trans-Siberian Orchestra
  • Rockin’ On Top of the World    2:35    Steven Tyler
  • The Christmas Song (Holiday Remix)    4:01    Christina Aguilera
  • Jingle Bells (Ricky Workout Remix @ 128BPM)    4:53
  • We Wish You a Merry Christmas (Workout Mix)    4:43
  • 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

I know y’all are most likely starting to travel to other places for the holidays.  With traveling and visiting with family comes a lot of food and little activity.  I also know that many of you have been keeping active over the holidays, and you would like to continue working out while you are away from home.  Therefore, I put together this workout that you can take anywhere with you!  The only weight you use is your own body weight!  Travel safely!!

  • Forward to Reverse Lunge:  The video using a dumbbell.  This is not required for your traveling workout.
  • Curtsy Lunges
  • Tricep Dips side note:  Use a dinning room chair that is pushed up against the wall, since you won’t be traveling with a weight benchWinking smile
  • Check the Exercise Term Glossary for any other exercises you may need directions for.

Take it with you workout 2

Carolyn’s Ride

This is a quick 30 minute ride.  This ride was originally a song list I put together for my wonderful friend Carolyn who taught a 30 minute Express Ride at my gym in Florida.  I’ve taken out Aerosmith’s “Walk This Way” and put in Rihanna’s “Cheers.”

This will be what I will be teaching at my 12:15pm Cycle Express class today.  Then I will get in some quick weights and do my Biceps and Triceps Workout.

Rolling Decades

Today is my first cycling class that I’m teaching at the Y!  It is so hard to choose what profile you want to teach for your very first class.  I always want to make sure the music is something everyone will love, so I went back and pulled out my Rolling Decades profile, and I made a few changes to it.  Pitbull’s “Back In Time”  song is perfect for the warm-up! The warm-up I used to use was “Timewarp”.  Then, of course I had to update the “Today Hill”.  Lets hope my first class enjoys it!Fingers crossed

Warm-up

  • Back In Time (From “Men In Black III”) 3:26

70s Hill

  • You Should Be Dancing 4:18

                 Steady, gradual climb from easy-moderate to moderate

                 Last 1:00 come out of seat and add res

  • Black Betty 3:58

                 Moderate climb

                Add res and sprint during chorus

  • Stayin Alive 4:45

                Steep, steady climb

80s Hill

  • We Built This City 4:56

                 Steady, gradual climb from easy-moderate to moderate   90-100 RPM

                 Last 1:00 come out of seat and add res

  • Walk This Way 5:09

                 Moderate climb

                 Add res and sprint during chorus

  • Pour Some Sugar On Me 4:53

                Steep, steady climb

90s Hill

  • Gonna Make You Sweat (Everybody Dance Now) 4:04 90-100 RPM

                Steady, gradual climb from easy-moderate to moderate

                Add res @ 1:45 for 30 sec jumps and keep res (8 sec…4 sec)

                Last 1:00 come out of seat

  • Just a Girl 3:29

                Moderate climb

                Add res and sprint during chorus

  • Free Your Mind 4:53

               Steep, steady climb

               Come into 3rd @ 2:00 for 1:00

Today’s Hill

  • Blow Me (One Last Kiss) 4:17 90-100

               Steady, gradual climb from easy-moderate to moderate

               Add res @ 2:00 for 30 sec jumps and keep res (8 sec…4 sec)

               Last 1:00 come out of seat

  • We Run the Night 3:49

              Moderate climb

              Add res and sprint during chorus

  • Titanium 4:05

              Steep, steady climb

              Come into 3rd @ 2:30 for 1:00

Cooldown

  • Princess of China 3:59