This week went by so friggen fast. I love it! Tonight I’m going out for a HUGE Italian dinner in Rhode Island for my brother’s birthday and I am honestly just fantasizing about the bread and its only 10:30AM here.
Today I am presenting you with an update on my fitness life – particularly my spin classes. I haven’t posted my playlists or talked about my classes in quite some time!
So – in my spin classes lately I have been loving patterned rides as well as a lot of speed. Usually I am a quality over quality girl with the sprints and speed themed songs, but this past week we hit it it hard. Don’t get me wrong I love my jumps, my tapbacks and my isolations but being in the saddle and grinding out a hill and sprinting to the finish line are the meat and potates of my ride.
Here is the ride I did all last week. We ended the ride with three speed songs…
We started with Kiesza’s “Give it to the Moment” for some pick ups in standing on a low hill. 30 seconds each. When students come up into standing, I always tell them to use their legs. The handle bars are there for support; not a crutch and they should float up and float down. For speed cues, I tell them I want you to run – but it’s not a sprint and sure as hell ain’t a jog…this helps people find their groove in standing without the pressure of going too fast… if they feel the pressure then they don’t put the right resistance on. You gotta play with them a little bit.
The second speed song we did was Christina Aguilera’s “Let There Be Love”…banger. I have been playing this since I started teaching. It’s a PC song and has the quickest and most motivating beat. After we did standing accelerations, we did this song in the saddle on a 5 (which is beneath a low hill where you take off like a bat out of hell but you are not on a flat at all). For this we stayed in the saddle and did 75% of max. This way they are movin’ and groovin’ without sprinting JUST yet.
Last song – the finale! Ferry Corsten “Feel It”. This will put it all together. What I love about this song is that at the beginning the beat picks up within the first 5 seconds and I use that as an opportunity for the first full sprint. This way students don’t even think about the sprint and they just go for it. Of course, I warn them so when I hit play they are ready. The second sprint is a ladder – 65%-75%-sprint. 45 seconds total with little increases in speed every 15 seconds. They should be doggin’ it after the second round. And third round is a full out 20 second sprint. Usually for my students’ very last sprint I really pep them up. I saw things like “You came here to work tonight. This is your FINAL push, don’t let yourself down” or “I want you to look back and know that you kicked your own ass tonight”. With the right crew, this gets them amped. After I count them down, I turn the volume louder and I don’t say anything…I let the beat take over with the motivation. I usually get goosebumps because they are working it so hard!
Hopefully for some you speedsters or instructors out there that are looking how to spice up your playlists that this could be a little nugget for you! I have been really enjoying thinking out of the box with my playlists.I have been re-purposing songs and using them at different points in my ride to just try new things. I go through phases where I feel more motivated by songs and other times where I’m way more into the thrill of making the perfect choreography sequences.
Thanks for reading! I hope everyone has a great weekend!
Hello party people!
It’s Friyay! I hope all of you have something great planned but also make time for rest and relaxation.
I thought for this Friday, I would include some of my favorite fitness-y things of the moment! ENJOY!
The song(s) that currently makes me want to turn up
Major Lazer (f. MOTi, Ty Dolla $ign, Wizkid & Kranium) – Boom ~ I have been using this in my spin classes for jumps while adding resistance as we go. This song along with the rest of his new album is quite good. I like the slight Latin vibe mixed with house undertones.
Chris Brown – Fine By Me ~ This one is sort of a different sound from Breezy but I love it. He just keeps getting better and better. Who would have thought he would have stuck around this long? But then again ‘Run It’ was such a high school jam and always will be.
Current snack obsession
Since I have been trying to A) lose a little bit of weight and B) save some money during this holiday season I have been trying to curtail my snacking but also make it as healthy as possible. The other day before spin I needed something with some good protein and fat so I made a mix of blueberries, roasted cashews and a handful of semi-sweet morsels. GENIUS. Trail Mix on a budget.
A comfy but stylish top
Athleta’s Spotlight Top ~ If you need a new long sleeve shirt for either working out or to/from, this is an awesome option. I ordered this a couple of weeks and already washed it twice. It looks super cute even with skinny jeans. There is a pocket down the side which is perfect for my phone to fit into without the armband. This is not as tight as something from Lululemon so its forgiving but flattering with the side paneling. CURRENTLY ON SALE
WIPE ME DOWN
Wipes are essential for us girls on the go, whether you need them for the commute home or dinner with friends post sweat sesh. Simple’s Micellar Wipes are lifesavers. Wipes can be very irritating but these are hydrating and gentle. If you are almost out of your current, crinkly package – pick up these bad boys. I sometimes use these after a night of one-too-many and am too lazy.
I hope you guys enjoyed these little tid bits! Love to share!
Today I actually woke up feeling refreshed. Yesterday my day consisted of moving from my bed to the couch to the fridge and then to the Assembly Row to see The Intern. It was an awesome, feel-good movie. Robert De Niro is just the cutest and I wish he was my grandpa. Anne Hathaway is not my fave because I feel like she’s actually a bitch but in this movie, her clothes were so cute and I loved her character.
I subbed a spin class on Saturday morning which I was kind of dreading since I had subbed quite a bit last week and felt a little tight (I did a crazy TRF workout on Thursday and was still store on Saturday) and tired but it was an hour class, which I have not taught in a long time and it was so detoxifying. The room’s AC was broken and normally I would get so ticked about that, but I actually did not mind it. The class was definitely not used to my cueing and music, but I didn’t really care because it’s good to get pushed out of your comfort zone. I don’t do 2 count jumps (at this gym anyways) or arms or any of that sort of stuff…so I am sorry that I am not sorry for making you get on a heavy hill and then take it off for sprints without a 5 minute flat road in between…just sayin’. My roommate took the class and so did some of my Monday night people who absolutely kill it, so I was glad to see some familiar faces that wanted to work hard.
Has anyone seen this episode of the office…Hilarious. It’s really not ever THAT BAD
On Saturday afternoon my mom and stepdad came up for my mom’s birthday and we went to so many places to eat. We started at Barcelona on Tremont, then went to Row 34 in Fort Point and ended at Pastoral for tequila shots. We had a blast. My roommate came with us and so did her mom. The fun is always amplified when your mom is friends with your roommate’s mom.
I actually did not take any pics this weekend which is a total rarity for me! I was really focused on being with my mom and enjoying some great company. I hope everyone stayed warm and relaxed. It was a good weekend for it! I’ll be back this week!
Thanks for reading!