Tag Archives: Spinning

Grow in February

Happy February everyone!!  I hope everyone is having a wonderful winter, and that all is well with you.

grow-in-2017

I’ve got a few new blog posts up on my Ananda Yoga & Fitness website.  The latest post is our Growing in February goals.  It’s never too late to join in and #GrowIn2017!!

valentines

I also have some new spin ride profiles!  Check out the Valentine’s Day ride!  It’s a love hate kinda ride.  😉

rare-objects

If you are looking for a good read, check out Rare Objects by Kathleen Tessaro.  I absolutely loved this book and the story line!

ove

I also recently read A Man Called Ove by Fredrik Backman.  What an amazing book from a first time author.  Definitely read it.  You’ll find yourself laughing and tearing up during this fast read.  My favorite character was the cat.  You’ll understand once you start reading.

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Quick Lady Update

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I wanted to thank everyone for their emails, comments, prayers, and positive thoughts for Lady and her surgery.  It really meant so much to us!  Lady is currently doing well, and recovering from her surgery.  Each day she is getting more of her “pep” back, because each day Lady is getting back to being bossier and bossier.

 

New Year New Beginnings

Happy New Year Everyone!

I hope your new year is starting out with smiles and fun!  My new year has started out with some fun new beginnings!  I’m now teaching spinning at SOS Image in Minot!  What happened at the YMCA got around Minot in less than an hour after it happened.  I had several job offers from other gyms before the day was out.  All of them were amazing offers, and I was beyond flattered to know I was a valued instructor.

SOS

Sara, owner, at SOS Image called me and asked if I would like to come to her gym and start a spinning program.  It was like one door closed for me and a whole entire garage door opened!  I couldn’t be more thankful.  Within the week Sara had ordered 11 bikes, and I was back to teaching spin in December!  I have 6 classes each week with 1 Saturday class each month.  We will be adding more spin classes on as we add on more instructors.  For now, check out our monthly schedule here.

Pro+

We are riding on the Spinner Pro+ bikes.  We are also using the Star Trac group cycle computers.

Holiday Ride

I’m loving my new adventure at SOS Image!  Some of my amazing friends came over to take my classes at SOS and I have a new set of regulars that are already hooked on spinning and the awesome workout you get!

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Now for a new spin ride for y’all!

I’m heading to Florida for the weekend to work on more aerial yoga training at CircuSoul!  I already have one certification in aerial yoga, but I want a full 200 RYT Yoga Alliance approved aerial yoga certificate.  Kerry at Circusoul has put an amazing 200 hour aerial program together.  I got to know Kerry over 2 years ago when I first really got into aerial yoga, and I finally have the excuse/chance to train with him!

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.

 

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!