Workout

“Far From Home”: Cycle Playlist 58 minutes
Wednesday November 11th, 2009

WARM UP: Fireflies (3:53) – Owl City

HILL 5-8: I’ll Go Crazy if I Don’t Go Crazy Tonight (4:13) – U2

SIT/STAND RUN @ 8: Beat It ft. John Mayer (3:48) – Fall Out Boy

HILL & SPRINT: Far From Home (4:08) – Basshunter

ROLLING HILL: Love Me (3:09) – Justin Bieber & Do You Remember ft. Sean Paul & Lil Jon (3:31) – Jay Sean

JUMPS: Calabrihorse Tonite (5:02) – DJ Lobsterdust

SPEED: Russian Privjet (4:07) – Basshunter

SIT/HOVER HILL: Black Betty (3:57) – Ram Jam

LONG HILL: Red Hot Chilipop (3:34) – Red Hot Chili Peppers vs. Lil Wayne & I Can Transform Ya (3:50) – Chris Brown

SPRINT: I’m Your Bass Creator (5:24) – Basshunter

SIT/STAND ROLL: Whatcha Say (Acoustic) (3:41) – Jason DeRulo

COOLDOWN: Always Wear Sunscreen (5:04) – Baz Luhrmann

Universal Spin Truths
Wednesday November 4th, 2009

Universal Spin Class Truth 1: There will be one really creepy older guy in the class taking the whole thing way too seriously

This guy will sit in the front. He has his own clip in bike shoes and will wear very tight bike shorts. He will make terrifying grunting noises and sweat (even more than I do if that’s possible). Even when the instructor tells everyone to take a break, he’ll keep standing up and pedaling as though he’s competing in the Tour de France. He is will have a Livestrong bracelet. This guy or a version of him has been in EVERY spin class I have ever attended. He puts the rest of us to shame.

Universal Spin Class Truth 2: At some point, the instructor will play Coldplay’s Speed of Sound

It will probably occur during the cool down section, but if it’s the techno version it may happen on the last hill. The constant playing of this song while I am physically exerting myself now causes an almost Pavilion response that just hear the first few bars of that damn piano makes me start sweating. I think Coldplay may have a secret pact with Spin Class instructors everywhere that they have to play their song. It doesn’t really belong in a spin class, which usually features techno versions of Christina Aguillera songs so it must be a conspiracy.

Universal Spin Class Truth 3: There will be one very out of shape woman who doesn’t really understand the concept of spin and spends the first ten minutes struggling to peddle with the bike set way too hard

This poor lady. She probably read about how awesome Spin Class is in her Women’s Health magazine. She’s got the bike shorts. She’s ready to go. She shows up in class and completely misses the idea of “cadence.” When the instructor says you should turn it up a notch she turns it up all the way so that even creepy older guy would have a hard time turning the wheels. Her face turns red and she struggles to push her way up what is the equivalent of spin Everest. After burning herself out in the first ten minutes she spends the rest of the class sitting when we are all supposed to be standing and looking exhausted.

Universal Spin Class Truth 4: The instructor will tell you to relax your shoulders

She just will. If you are like me, and don’t take criticism well you should run over this exchange in your head so you don’t react violently to her advice.

Universal Spin Class Truth 5: An incredibly fit woman will show up and make some comment about she just had twins a month ago so she hopes she can “keep up”

She will then take off her top and spin in a sports bra putting you to shame with her incredible toned abs. She will smile the entire time and clap when the instructor says motivational things. She won’t sweat so much as she will glow. Sometimes when the class is going on, her unreasonably handsome husband will show up at the door holding a baby and with a toddler in tow. The toddler will wave enthusiastically and so will the fit woman. It is okay to hate her.

Fitness Journal
Wednesday October 28th, 2009
Want an easy way to keep track of your eating, workouts, mood, and weight? FitDay is a free online Calorie Counter and Diet Journal that allows for a lot of customization. Even if you’re not up for tracking your regime longterm, logging it is a great way to reassess your method, goals, and overall fitness level. It’s awesome for kickstarting a new diet or exercise program, and can help you see where you are falling short on nutrient levels. If your pants start to feel a little tight around holiday season, FitDay can help motivate you to get back on track.

Yoga With Caitryn
Wednesday October 21st, 2009

Wednesday October 7th, 2009

exercise dino

Pyramid Sports Conditioning
Wednesday September 30th, 2009

Pyramid 1
10 Squats w/ body bar
10 Squats w/ body bar& 10 Jumping Jacks (touch floor b/w jacks)
10 Squats w/ body bar, 10 Jumping Jacks (touch floor b/w jacks) & 10 Tricep Dips on core board
10 Squats w/ body bar, 10 Jumping Jacks (touch floor b/w jacks), 10 Tricep Dips on core board, & 30 seconds of Jump Rope
10 Squats w/ body bar, 10 Jumping Jacks (touch floor b/w jacks), 10 Tricep Dips on core board, 30 seconds of Jump Rope & 20 Plie Squats w/ body bar & 1 heel lifted (10 each side)
Heart Rate Spike: 1 minute Football Feet

Pyramid 2
20 Ski Jumps (10 each side)
20 Ski Jumps (10 each side) & 10 Burpees on core board
20 Ski Jumps (10 each side), 10 Burpees on core board & 10 Lunges w/ Bicep Curls w/ body bar(10 each side)
20 Ski Jumps (10 each side), 10 Burpees on core board, 10 Lunges w/ Bicep Curls w/ body bar(10 each side) & 10 Power Squats
20 Ski Jumps (10 each side), 10 Burpees on core board, 10 Lunges w/ Bicep Curls w/ body bar (10 each side), 10 Power Squats & 20 Falling Lunges w/ body bar (10 each side)
Heart Rate Spike: 1 minute Jump Rope

Pyramid 3
20 Squats w/ one foot on core board & body bar(10 each side)
20 Squats w/ one foot on core board & body bar (10 each side) & 10 Tricep Dips on core board
20 Squats w/ one foot on core board & bodProxy-Connection: keep-alive
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bar (10 each side), 10 TriceProxy-Connection: keep-alive
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Dips on core board & 10 Rows & Reverse Flys w/ resistance band
20 Squats w/ one fooProxy-Connection: keep-alive
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on core board & body bar(10 each side), 10 Tricep Dips on core boar, 10 Rows & Reverse Flys w/ resistance band & 30 seconds of jumping jacks
20 Squats w/ one foot on core board & body bar(10 each side), 10 Tricep Dips on core boar, 10 Rows & Reverse Flys w/ resistance band, 30 seconds of jumping jacks, 10 Good Mornings w/ body bar
Heart Rate Spike: 1 minute High Knees

Pyramid 4
10 Dead Lifts w/ body bar
10 Dead Lifts w/ body bar & 30 seconds Jump Rope
10 Dead Lifts w/ body bar, 30 second Jump Rope & 20 Leg Abductions w/ Bicep Curls (10 each side)
10 Dead Lifts w/ body bar, 30 second Jump Rope, 20 Leg Abductions w/ Bicep Curls (10 each side) & 20 Jumping Lunges (10 each side)
10 Dead Lifts w/ body bar, 30 second Jump Rope, 20 Leg Abductions w/ Bicep Curls (10 each side), 20 Jumping Lunges (10 each side), 20 Calf Raises
Heart Rate Spike: 1 minute Mountain Climbers

Wednesday September 23rd, 2009

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“Come Fly Away”: Cycle Playlist 63 minutes
Wednesday September 16th, 2009

WARMUP California Sunset (3:48) – Blank & Jones

FIRST HILL Come Fly Away (3:30) – Benny Bennassi & Empire State of Mind (4:47) – Jay-Z ft. Alicia Keys

STAND JOG/RUN Down (3:38) – Jay Sean ft. Lil Wayne

PACE No Air (Remix) (4:45) – Chris Brown ft. Jordin Sparks

SIT/HOVER HILL Up Up & Away (3:47) – Kid Cudi

SIT/STAND ROLL The Weekend (4:00) – Michael Gray

ROLLING HILL Replay (3:08) – Iyaz & Single Ladies (3:15) – Beyonce

SPEED Sandstorm (3:50) – Darude

LONG HILL I Gotta Feelin’ (4:46) – Black Eyed Peas & Party in the USA (3:27) – Miley Cyrus

SPRINT Better in Time (Basshunter Remix) (7:15) – Leona Lewis

STAND JOG/RUN Whatcha Say (3:46) – Jason DeRulo

COOL DOWN Lovers in Japan/Reign of Love (6:51) – Coldplay

365 Days of Exercise
Wednesday September 9th, 2009

Every (Bad) Crowd Has A Silver Lining
College Cafeteria | Kansas, USA
Wednesday, September 2nd 2009

(When I was in college, I used to work in the cafeteria. On this day, two girls are making fun of a third.)

Mean Girl #1: “Oooooh, a hamburger? So much for that diet.”

Mean Girl #2: “Are you kidding? She’s never been on a diet in her life!”

(The third girl who they are talking to is, for the record, very nice looking.)

Girl #3: *taken aback* “I…I worked out today. I need the protein.”

Me: “Come on, leave her alone. She can eat whatever she wants!”

Mean Girl #1: “Yeah, I guess you don’t have to worry about what you eat if you’re already fat and ugly!”

(One of my coworkers has been listening from a distance. He walks over, looks all three girls up and down, and then turns to the third.)

Coworker: “Excuse me, miss, but do you think I could get your phone number?”

Girl #3: “Are you serious?”

Coworker: “Completely! Who wouldn’t want a date with a beautiful girl who knows how to take care of herself?”

(This was five years ago. I’m going to be the best man at their wedding. Originally posted here.)

Moral to the story: don’t let the dumb bitches get you down, don’t deny yourself the late night Gus burger, and don’t give up on the hope that that knight on the white horse will find you when you least expect it.

Zumba
August 27th, 2009

After taking a Group Exercise Instruction course at school last year, I now regularly teach Cycle, Sports Conditioning, and Dance classes. I have become increasingly obsessed with exercising with other people; it is awesomely motivational and seems to make the time pass faster. Perk of being the instructor, I get to pick the music in my classes, but even attending other people’s classes, the pulsating music and the competitive group energy makes for a fantastic workout. I am hoping to get my Zumba certification this fall over at Virginia Tech so that I can add that to my repertoire. It is a different type of dance class; the movements are repetitive and though choreographed, are much freer than typical dance. It is latin based, but often instructors infuse hip hop and other styles into their classes.

AFC Fall Promo
August 20th, 2009

Come check out FREE Fall Promo Classes at the AFC on Monday, Tuesday and Wednesday of next week! On Monday I’m teaching Groove and the PT Challenge, and on Tuesday I’ll be sweaty as hell in Cycle, Groove, and WAHOO.

fall_promo_forweb

“Commit to be Fit”
August 19th, 2009

After an intense Cycle class last Thursday and a long and adventurous weekend, it was tough to get back in the groove. I usually exercise 5 days a week, but I find that once I break that habit, it’s hard to get back into it. After a long summer of teaching classes and religiously sticking to my exercise regime, I think that I needed the downtime. I found however, after a weekend of eating deep fried french fries and watching movies, my sloth like behavior had to go. I get restless, I don’t sleep as well, and I don’t get all of those feel good endorphins that Elle Woods talks about in Legally Blonde. It’s not an exercise out of guilt or desperation thing, it’s a genuine desire to move. Committing to a weight training program this summer seriously has me feeling harder better faster stronger, and makes me excited to get back in the gym. Whereas first year I was a devout elliptical-izer, I’m now content with a solid 30-45 minutes of cardio and a few sets of squats and pushups. Fitting in 2 hours at the gym 5 days a week just isn’t feasible; learning to maximize your workout is essential. If I’m not sweating and breathing hard, I know I’m doing something wrong. Interspersing bursts of cardio with some basic arm, back, and leg work ensures a beating heart baby and the physical overload needed to exhaust the muscles and continually challenge yourself. We’re all going to have off days; I just had the better part of an off week. All you can do is push forward and re-commit to fitness.

“Sweat Like a Cadet”
August 12th, 2009

This afternoon, I taught a WAHOO Sports Conditioning Class (Want An Hour Of Oomph?) After a week of subpar lazy workouts spent on the elliptical, I was ready to kick it into high gear (it being my butt), and knock out a killer 50 minute boot camp. For the workout, I had participants use a body bar (12-24 lbs), a resistance band (medium heavy resistance), and a jump rope. I made using the weight optional, but it’s always a good way to amp up your workout and completely exhaust your legs back and arms. I’m not a real follower of the “no pain, no gain” mantra when teaching; a little soreness isn’t bad, but I’m not going to encourage anyone to hurt themselves. Instead, I like to sweat like a cadet; if you’re sweating like they do during basic training, you’re getting the most out of your Boot Camp. Here’s a run through of what we did today:

WARMUP: 4 Laps (.4 miles), 2 minutes of stretching

SQUATS: Using the body bar, we did 2 sets of each of the following types of squats
Regular
Regular w/ leg abduction (R)
Regular w/ leg abduction (L)
Regular w/ one heel lifted (R)
Regular w/ one heel lifted (L)
Regular w/ both heels lifted
Squat pulses
Plie Squats
Plie w/ a knee lift (R)
Plie w/ a knee lift (L)
Plie w/ one heel lifted (R)
Plie w/ one heel lifted (L)
Plie w/ both heels lifted
For a heart rate spike after this, we transitioned into jumping jacks, and then power squats, doing each for about 45 seconds. I finished off this section with 30 seconds of football feet.

BIS & TRIS
: To give the legs a break, we did some biceps and triceps next with the resistance band. We did 2 sets and about 20 per set. In between sets, we jumped rope (I recommend at least 50 solid jumps).

Bicep

Bicep

Triceps

Triceps

LUNGES: Taking the body bar again, place it over your shoulders, and slowly fall forward into a lunge with the right foot in front. Bring that right leg back up, balancing on the left foot, and slowly fall backwards into a lunge. Repeat this 20 times on each side of the body to seriously blast the glutes. Once this is completed, move into the walking lunge series. Lunge across the room with the body bar, and then complete 25 squats. Lunge back across the room, and then complete 25 jumping jacks. Repeat 2-3 times.

BACK & SHOULDERS: Back to upper body work. We did 2 sets of about 20 reps, and used the jump rope in between sets again.

Fly: You can do this exercise with a partner, or alternatively with a ballet bar, or any sort of pole or column. Make sure that you have adequate tension in your band.

Chest Fly

Chest Fly

Row: Keeping your resistance band where it is, turn around and pull back on it. Your arms should brush your rib cage with each rep.

FLOORWORK: For a final challenge, move to the floor. A mat is not necessary, but is definitely a plus. The floor work consists of 4 moves repeated 2-3 times, time permitting.

Plank: Get into a pushup position, and hold it for 30 seconds-1 minute
–>for the second set, try doing an around the world plank 2 times. Slowly lift left leg, then lower left leg, left arm, then lower left arm, right arm, then lower right arm, right leg, then lower right leg.

Mountain Climbers: Staying in that pushup position, bring one leg up into your chest, and then alternate. Repeat this 25 times.

Pushups: Girly or regular, pick your poison. The arms should be pretty thoroughly challenge from the lifting and the jump rope, but this will help challenge the chest too.

Back Lifts: Lying supine, put your hands behind your back as you would for a sit up, and then lift as much of your torso as possible of the ground before lowering it. Take your time completing 25 reps.
–> Another great back strengthener you may want to try on the second set is “Superman.” Lying supine, lift your arms and legs off of the ground and stretch them out in Superman style. Hold this position for 30 sec-1 minute.

I like to finish with 5 minutes of ab work before stretching. I will typically use a stability ball for regular and oblique situps, a bridge, and a plank.

While doing the plank, you can challenge your core by rolling the ball in towards you by tucking your knees into your chest, and slowly stretching back out. Try this 10 times.

“Open Your Eyes”: Cycle Playlist 52 minutes
August 5th, 2009

WARMUP Say Hey (I Love You) (3:55) – Michael Franti

FIRST HILL Open Your Eyes (5:41) – Snow Patrol

PACE Granite (4:28) – Pendulum

SIT/STAND ROLL Chris Cox Megamix (4:57) – Britney Spears

STAND JOG/RUN Tiffany Blews (3:46) – Fall Out Boy

SIT/HOVER HILL Time After Time (3:07) – Quietdrive

SPEED 80%/90%/100% Traffic (2:55) – DJ Tiesto

ROLLING HILL Infinity (Klaas Vocal Remix) (5:34) – Guru Josh Project

HILL If I Never See Your Face Again (ft. Rihanna) (3:20) – Maroon 5

SPRINT I’m Your Bass Creator(5:24) – Basshunter

STAND JOG/RUN Untouched (4:11) – The Veronicas

COOL DOWN Funny the Way it is (4:25) – Dave Matthews

From Couch Potato to Exercise Maven
July 29th, 2009

1. Always exercise on Monday. Starting the week on the right foot makes it easier to stick to your plan.

2. Never skip exercising for two days in a row. You can skip a day, but the next day, you must exercise no matter how inconvenient. This rule dramatically increased the number of times I exercise over the course of a month.

3. Remember, exercise GIVES energy. If you feel too tired to exercise, remember that exercise boosts energy. It took me a long time to notice that I’d drag myself to the gym, work out for forty minutes, and leave feeling far more energetic than when I went in.

4. Any work-out “counts.” Give yourself credit for the least effort. My father, a runner, always said that all he had to do was put on his running shoes and close the door behind him. Why does this work? Because if I know I can quit after five minutes, I get started—and once I start, I usually follow through with my usual routine. Getting out the door is by FAR the toughest part.

5. You don’t have to shower. One problem—mostly for women—is that taking a shower can take too much time. Look for exercise like strength-training, yoga, or walking, that don’t make you sweaty.

6. Throw money at the problem. Spend more to go to a more convenient gym, or to get an iPod, or to work with a trainer. Exercise pays off BIG in your quality of life, so this is a place to splurge.

7. Don’t set the bar too high. I have a friend who thinks it’s not worth exercising unless she’s training for a marathon – and so she never exercises. She’d be better off going for a one-mile run five times a week.

8. Don’t kid yourself. Belonging to a gym doesn’t mean that you go to the gym. Having been in good shape in college doesn’t mean you’re in good shape today. Be honest about what your habits really are now.

9. You have time. Just take a twenty-minute walk. If you can’t do more, do that! Just a twenty-minute walk will really pay off.

10. Exercise for SANITY not VANITY. I find it more motivating to think about the fact that exercise is going to make me feel happier, calmer, and more energetic, right now, rather than to think about vaguer long-term benefits, like strengthened immunity or longer life. It’s not clear that exercise has much impact on weight loss, so don’t be give up when the pounds don’t fall off. It’s worth doing for so many other reasons.

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3 Tips
July 22nd, 2009

Stay Healthy: If you’re not exercising at all, just try to fit in two 20-minute aerobic or weight-training sessions a week. Researchers at Oklahoma State University examined absentee records of 79,000 workers at 250 sites and found that those who did this minimal amount of exercise had fewer sick days than those who didn’t exercise at all.

Ride More Efficiently: Practice cycling one-legged to ride more efficiently. This forces you to concentrate on pulling up at the bottom of the stroke, which better distributes the work among the major leg muscles. Lock both feet on your pedals, but let your left leg go limp while you do all the work with your right leg. Do this for 30 seconds, then switch legs. Ride normally for 5 minutes, then repeat the drill. Continue this way for a 20- to 30-minute workout.

Switch it Up: Don’t always stick with the same routine. Cross train to continually challenge and tone your body. Always stick to the treadmill/track? Try adding some stairs in for variety. Check out Self.com’s Step it Up Workout.

“Calorie Crime? Do the Time”
July 15th, 2009

Men’s Health has an awesome feature called Crime & Punishment that allows you to see exactly how much exercise you’d have to do to work off all the calories in that weekend gametime binge. Eg. THE CRIME: 2 Slices of Domino’s Ultimate Deep Dish Pizza w/ 4 Breadsticks = 1,360 Calories. THE PUNISHMENT: 106 minutes on a rowing machine to burn off the calories. Might think twice before reaching for that second slice, huh?

“Infinity”: Cycle Playlist 58 minutes
July 8th, 2009

WARMUP Infinity (6:25) – Guru Josh Project

FIRST HILL Speed of Sound (4:49) – Coldplay

STAND JOG/RUN Check Yes Juliet (3:40) – We the Kings

SPEED @ 8/7 Love Drunk (3:47) – Boys Like Girls

SIT/HOVER HILL Goodbye (3:27) – Kristinia Debarge

SIT/STAND ROLL Love Struck (4:07) – V Factory

SPEED 90% RESISTANCE @ 8/7 Living On Video (3:21) – Pakito

HILL Club Love (4:13) – Usher vs. Taylor Swift

JUMPS Keep it Goin’ Louder (3:46) – Major Lazer

HILL Kids (5:02) – MGMT & Kids (Remix) (3:12) – Chiddy Bang

SPRINT Sandstorm (3:46) – Darude

COOL DOWN Float On (3:29) – Modest Mouse & Falling Awake (5:13) – Gary Jules

“New Diet: Eat-Whatever-You-Want-While-Looking-at-Naked-Fat-People”
July 1st, 2009

Need an extra push to get your ass in (gym) gear? Check out This is Why You’re Fat. It might be just what you need to skip the chips and head for the hills: or at least the nearest elliptical.

Tempura Burger! (Vom.com)

Tempura Burger! (Vom.com)

“Harder, Better, Faster, Stronger”
June 24th, 2009

Men’s Health’s article “Work Out Harder, Faster, and Longer” provides the skills we all need for endurance training. This article gives tips on how to finish out your workout strong in true Lance Armstrong fashion instead of giving up on that last mile or giving in to your quickly tiring legs.

Click for Harder, Better, Faster, Stronger on YouTube & add the song to your workout playlist.

Click for Harder, Better, Faster, Stronger on YouTube & add the song to your workout playlist.

“Viva La Pop”: Cycle Playlist, 57 Minutes.
June 17th, 2009

For information about each type of climb/speed etc., check out the “Spin” page.

BACKGROUND I’m Like a Bird (3:52) – Nelly Furtado

WARMUP Unbelievable (I Am Jen Remix) (3:27) – Sleepy Rebels

HILL United States of Pop 2008 (Viva La Pop) (4:31) – DJ Earworm

SPEED @ 70%-80%-90% Adagio for Strings (3:25) – DJ Tiesto

STAND JOG/RUN Candle (Sick & Tired) (3:51) – The White Tie Affair

HILL Remember the Name (3:45) – Fort Minor
Everyone

STAND/HOVER I’m In Miami Trick (3:49) – LMFAO

ROLLING HILL Kids (Soulwax Remix) (5:42) – MGMT

SPEED What Hurts the Most (Darren Styles Remix) (4:11) – Cascada

LONG HILL Wish We Were Older (2:55) – Metro Station & Forever (Jason Nevins Remix) (4:17) – Chris Brown

SPRINT Blood Sugar (5:15) – Pendulum

COOLDOWN Manhattan from the Sky (3:31) – Kate Voegele & Hide & Seek (4:37) – Love is a Story

“8 Minutes to Slim”
June 10th, 2009

Want a Boot Camp style workout, but don’t have a lot of time? Self Magazine has created a 8 minute doozy that will have you in rocking shape in no time. Exercises changes every minute promising that you will be breathless and sweaty well before that 8th minute. The progression:

Minute 1: Lunge & Curl (Biceps, Butt, Thighs)

Minute 2: Leaping Lunge (Biceps, Butt, Thighs)

Minute 3: Triceps Kickback (Triceps, Butt, Thighs)

Minute 4: Sizzle Knee Drive (Triceps, Quads, Back)

Minute 5: Plank Row (Arms, Back, Abs)

Minute 6: Sizzle Mountain Climber (Arms, Back, Abs, Thighs)

Minute 7: Squat Press (Shoulders, Butt, Legs)

Minute 8: Sizzle Jump Squat (Legs, Butt, Abs)

With this workout, you’re burning about 10 calories a minute, and the combination of strength training and plyometric exercise guarentees that you will be working in both the aerobic and anaerobic energy pathways. You target each body part multiple times through the routine for an all over toning workout. For more ideas for quick and simple workouts, check out Self.com.

“Low Lovin”: Cycle Playlist, 56 minutes
June 3rd, 2009

WARM UP: Beautiful Love (4:07) – The Afters

FIRST HILL: Tiffany Blews (3:46) – Fall Out Boy

STAND JOG/RUN: Hit Me Up (3:14) – Gia Farrell

SPEED: How Do You Do (3:11) – Cascada

ROLLING HILL: Dance Dreams (3:50) – Lady GaGa vs. Eurythmics

STAND/HOVER: Jai Ho (3:42) – Pussycat Dolls

SPEED: Bombs Over Baghdad (5:03) – Outkast

SIT/HOVER HILL: Right Round (3:27) – Flo-Rida

ROLLING HILL: Harder, Better, Faster, Stronger (3:44) – Daft Punk

BALANCE/QUAD ISOLATIONS: Low Lovin (4:44) – DJ Earworm

LAST HILL: Summer of ’69 (Remix) (4:36) – Bryan Adams

SPRINT: Voodoo People (6:27) – Prodigy

COOL DOWN: Life is Beautiful (6:17) – Vega 4

“Do the Ingredients in Energy Drinks Really Work?”
May 27th, 2009

When I’m lagging but haven’t had time to squeeze in a workout yet, I tend to reach for the caffeine. Sometimes, all I need is a can of Diet Coke, other times, a low cal Diet Red Bull/Monster/Rockstar is a must. Studies have shown that caffeine can help significantly increase your endurance and workout intensity. For more information on what works and what doesn’t when it comes to energy boosters, check out Men’s Health “Do The Ingredients in Energy Drinks Really Work?

red bullred bullred bull

4ever: Cycle Playlist, 48 minutes
May 20th, 2009

WARM UP: Her Diamonds (4:40) – Rob Thomas

FIRST HILL: I Gotta Feeling (4:49) – Black Eyed Peas

ROLLING HILL SIT/STAND: Thriller (5:57) – Michael Jackson

SPEED: 4ever (3:32) – The Veronicas

ROLLING HILL: The Weekend (4:05) – Michael Gray

JUMPS: Sun is Shining (Spencer & Hill Remix) (4:57) – Yanou

SPEED: Jump (For My Love) (3:37) – Girls Aloud

LONG HILL: Into the Night (Tommie Sunshine Remix) (3:14) – Chad Kroeger ft. Santana & Dancing Machine (3:18) – Jackson 5

SPRINT: I’m Shipping Up to Boston (0:45) – The Dropick Murphys

COOLDOWN: Something to Believe In (3:40) – Aqualung & Open Your Eyes (5:41) – Snow Patrol

For info on how each drill is structured, check out the Spin page.


“I feel the wind go by as I run. It feels good. It feels fast.”

May 13th, 2009

I like to exercise in the morning before my brain figures out what I’m doing, but this summer I’ve been working out in the evenings after work in an attempt to get as much shut eye as possible before the daily grind. I just can’t seem to leave the snooze button on my alarm alone. The only way to adequately motivate me for a workout circa 8 pm or later is caffeine and techno/pop music blaring through my headphones. Neither genre is every exerciser’s flavor of the week, but once you’ve experienced the treadmill with Tiesto/Basshunter/The Veronicas, you’ll begin to understand what I’m talking about. Here are a few songs to add to your workout playlist to get you amped enough to run it out after a long day at work.

“I’m Your Bass Creator” – Basshunter
“4ever” – The Veronicas
“Adagio for Strings” – DJ Tiesto
“I Do Not Hookup” – Kelly Clarkson
“Blood Sugar” – Pendulum
“What Hurts the Most” – Cascada
“Living on Video” – Pakito
“Baker Street” – Michael Mind
“All I ever Wanted” – Basshunter
“Bad Boy” – Cascada
“Listen to Your Heart” – DHT
“Thnks fr th Mmrs” – Fall Out Boy
“Jump for My Love” – Girls Aloud
“We Are Rockstars” – Does it Offend You, Yeah?
“Granite” – Pendulum
“Voodoo People” – Prodigy
“Infinity” – Guru Josh Project
“When Love Takes Over” – David Guetta ft. Kelly Rowland

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