Tag 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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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

A New Job!!!

Good Morning Y’All!  Sorry I have not posted in awhile.  Things got beyond busy with my son’s swimming and my own crazy schedule.  However, out of all of this I have some wonderful news!  I have a new job!!!  I will be back in the gym teaching again!

Here is the short version of how this all came to be.

After not being in a gym for 2 years I just about lost my mind.  I’m one of those crazy people who walk into a gym with a smile on their face and are ready to workout.  So, I joined the closest gym to us (over an hour drive one way) the day my son went back to school.  During my first week at the gym (YMCA) the fitness class director found out that I was a Spinning instructor and asked me if I could start teaching classes there.  Well, of course I started jumping up and down and saying yes!  Talk about a great week for me!

I will start teaching 3 cycling classes a week starting Oct 1st.  Tuesday and Thursday at 9:15am and a 30-minute express ride Fridays at 12:15pm.  I’ve already started putting together new ride profiles, so if you live in the Minot area head over for one of my classes!  I’m putting together a Pre-Halloween ride on the 30th of October.  There will be glow in the dark bracelets and necklaces, along with door prizes and other goodies!  I’m an absolute nut when it comes to Halloween!  I mean what more could you want from a holiday other than fun and goodies!?!

Keep checking back, because I will start posting my cycling profiles that I teach!