Weds Spin Playlist.

Hey there! Happy hump day to you. I have a sassy workout playlist for you today!! It is aptly titled “Rumble in the Jungle”. HA!! So let’s get into it, shall we?

Be sure to follow me on Spotify and check out my current schedule to see where I’ll be teaching spin class next.

Let’s go for a ride!

Rumble- Roulsen: Warm up
Mi Gente (4B Remix)- J Balvin, Willy William, 4B: Accelerations
We Found Love- Rihanna: Tapbacks
Higher- Taio Cruz: Hill climb
What You Know- T.I.: Seated/standing run
In the Air- Tom & Jame: Sprints
Jungle- Pitbull: Active recovery
Play Hard- David Guetta, Ne-Yo, Akon: Jumps
Know No Better (Super Cruel Remix)- Major Lazer, Travis Scott, Camila Cabello, Quavo: Rolling hills
Paradise- Benny Benassi, Chris Brown: Jumps/Tapbacks
Run This Town- Offaiah: Hill climb
Boom Boom Pow- Black Eyed Peas: Rolling hills
Rinse & Repeat- Riton: Accelerations
Everytime the Beat Drop- Monica: Seated/standing run
ILYSM- Steve Aoki: Sprints
Pony (Jump On It)/Sick Individuals Remix- Tough Love, Ginuwine: Hill climb
Blue Ocean Floor- Justin Timberlake: Cool down

What songs are you grooving to this week?

Vineyard Run, Keep Rollin’ and Wknd Recap.

It’s a dreary and rainy Monday over here but I still managed to get some good strength training in and well as an awesome cycle session with my early crew. I actually love teaching spin so early in the morning! Keep rollin’.

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So let’s recap the weekend a bit and also the Vineyard Run!

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Saturday morning I ventured out to Grapevine with my running club for one of my favorite 5ks of the year. The weather was kind of BLAH off and on all weekend but that morning it was fairly cool, cloudy with just a little bit of light drizzling rain. I was so excited because this was the 1st year I brought a whole gang of folks with me! I usually run this race solo, so it was nice to have other friends there to partake in a little running and a little vino.

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As some of you know, next weekend is the Hachie 50 so the Vineyard Run was nothing but a tune up for me. I wanted to just work on some speedwork (after doing so many long runs the past few months, including the Cowtown Ultra as well as the Irving Marathon). I also knew the course would be crazy hilly! The difference in the course this year though was the fact that they reversed the start and finish. So we started out on hills and then finished on a more flat terrain. I actually think I liked the older course better…yeah I am a sucker for a nice hilly finish. Anyway, it was still fun though, I ran strong despite the crazy humidity (close to 90 percent that day) and I placed within the top 10 in my age group out of 108 girls. Official finish time – 25:04.

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The Irving Running Club crew also ran strong that day! One gal in our group actually WON the entire race with a finish time of 19:19. Congrats to Amy!

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After the race we took a few more pics then went over to Rio Mambo for brunch. Migas & taters for the win.

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I spent the rest of Saturday actually getting some stuff done, cleaning up and packing for my big move in less than 2 weeks. I’m so proud of my boxing and labeling skills.

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Sunday morning we went to White Rock Lake for a quick loop, then added on some more solo, for good measure! I completed a total of 15.25 miles, my last long run before my next ultra!! It was pretty sunny and warm that day but I think I got a nice tan.

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Post run yummies…almond milk mocha latte and my first attempt at making avocado toast with an egg on top. Has anyone tried this? It was actually pretty good. Especially with red pepper flakes on top. I am a sucker for some spice.

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How was your weekend? Did you make anything new in the kitchen?

10 Miles, PiYo Training and Wknd Recap.

I have been loving my Mondays lately. I know technically I’m supposed to not like them but how can you when you get to wake up and teach a rockin’ spin class? Plus get your own workout out of the way. Best of both worlds.

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After teaching spin this morning I moseyed on over to Starbucks for an egg white spinach wrap and Americano. Perfect for a rainy morning.

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How was your weekend? Mine was pretty good. Things started off with a bang Saturday with my PiYo certification class. A full day of bending, twisting, and sweating with lots of chaturangas.

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The presenter Mindy Lawhorne was super sweet and hilarious. Plus she worked us out!

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We had to take a full hour long PiYo class and then she broke down all of the moves and made sure we could do each one of them with the proper alignment. Towards the end of the day we had to take a test and then she broke us up into small groups and we each presented the routine in front of the class. Hardcore (and I was mega sore afterwards) but I loved every minute of it! And just like that…at the end of the day, I was certified! She gave us a DVD along with the music that we needed to go home and practice to.

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Overall I loved it and I definitely want to practice and really nail it down before I go and audition for it at my gym. That’s where the REAL test is…when you audition for management! I’m kind of a perfectionist like that. I won’t teach it until I absolutely know I’m ready. Hopefully that will be soon! I will keep you posted.

After the full day I was DONE and had to take a nap. Once I recharged by batteries man friend and I went to go see X-men in 3D. How dope are these glasses? Haha I realize people don’t say dope anymore. I’m trying to bring that word back.

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Sunday I got up and just felt like running. I will slowly be gearing the miles back up in preparation for this race come October. Lovely 10 miles in the ‘hood.

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Oh and I did a little bit of grocery shopping. This is the absolute best hummus ever. Hummus with greek yogurt…who knew that would be good?

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How was your weekend?

Any PiYo instructors out there? Tell me your secrets!

Leave it All On the Bike – Weds Spin Playlist.

This week’s playlist incorporates a few mashups with the old and the new! We start out with lots of climbs and then things get speedy in the back half….working towards a strong finish. I love to tell my class at the end to leave it all on the bike! 
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Yes to all of that.
I’ll be back to teaching classes starting tonight! I’m looking forward to a fun ride with my Wednesday night peeps at 24 Hour Fitness.
 
Let’s go for a ride!
 
Funky Way You Move (Mashup) free download here– Big Boi vs Pitch and Scratch: Warm up 
Meet Me Halfway- Black Eyed Peas: Rolling hills
23- Mike Will Made it feat Miley Cyrus, Juicy J, Wiz Khalifa: Standing run
Work it Out- Lil Jon feat Pitbull: Sprints
Loyal- Chris Brown feat Lil Wayne: Jumps
White Walls- Macklemore and Ryan Lewis: Climb 7/8/9
Fast Car- Taio Cruz: Jumps
Bring Your Own Lucky Suit and Tie (Mashup) free download here– Daft Punk/Pharrell Williams/Justin Timberlake/System of a Down: Climb 8/9/10
Ball- T.I feat Lil Wayne: Accelerations
Pretty Girl Rock (Remix)- Keri Hilson feat Ace Hood: Active recovery
Krazy Day n Nite (Mashup) free download here– Pitbull/Lil Jon/Kid Cudi: Rolling hills/Standing attacks
What’s My Name- Snoop Dogg: 5/6/7 Easy run
Fancy Footwork- Chromeo: Climb 7/8/9/10
Moment 4 Life (Bmore Club Remix)- DJ 360 ft Nicki Minaj: Jumps on a hill/last 45 seconds sprint to the finish
Can’t Believe It- T-Pain (Figgy Remix): Cool down
 
Have you heard any sweet mashups or remixes lately? When’s the last time you’ve gone to a spin class or tried a new to you workout? 

Weds Spin Playlist.

This week’s spin playlist is a bunch of old favorites mixed in with a some newbies! We start out with some speed then it gets pretty intense and hilly in the back half.
I love me some back to back hills. They definitely make you stronger both on and off the bike!
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Let’s go for a ride!
All Night – Icona Pop: Warm up
Scream and Shout- Will.i.am feat Britney Spears: Standing run
Billie Jean- Michael Jackson: Jumps
Love More- Chris Brown feat Nicki Minaj: Sprints
Forget You- Cee Lo Green: Recover 1 min, back to 7/8 Standing attacks
Q.U.E.E.N.- Janelle Monae feat Erykah Badu: Climb 7/8/9
Raise Your Glass- Pink: Accelerations 15 on/10 off
Low- Flo Rida: Active recovery
Give it 2 U- Robin Thicke: Jumps on a 7/8 hill
Get Lucky- Daft Punk feat Pharrell: Rolling hills
Hold On We’re Going Home- Drake: Climb 7/8/9/10
2 Reasons- Trey Songz feat T.I.: Rolling hills
Before I Let Go- Maze feat Frankie Beverly: Climb 8/9/10/11
Back That Thang Up- Juvenile: Accelerations 20 on/10 off
Ascension- Maxwell: Cool down
If you’re in the area, come join me for cycle happy hour 6 pm TONIGHT at 24 Hour Fitness in Bedford!

Sunrises in the Fall and Weds Spin Playlist.

After teaching a class this morning I went home, jumped into my running shoes and set out for a run. Easy breezy 4 miles by the lake taking in the view. Best way to start out the day.
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I do believe that the sunrises in the fall are ten thousand times more beautiful than the ones in the summertime.
This week’s cycle playlist is a mix of old and new. Lots of back to back hill sets and speedy accelerations throughout this ride.
Move Ya Body- Nina Sky: Take it to 7 for a standing run
Born this Way- Lady Gaga: Back to the hills/Standing attacks
Whip My Hair- Willow Smith: Back to 7 for accelerations 15 on/10 off
Turn the Night Up- Enrique Iglesias: Crank to 7 and sprint to the finish
What’s your favorite song right now? Do you prefer sunrise or sunset runs? 

Wind it Up- Weds Spin Playlist.

I have to say my favorite thing about teaching cycle class is when people bob their heads and/or sing to the music. It makes it just a little bit more fun! We are shaking things up this week with lots of speedy accelerations and back to back hills in the back half!
Let’s go for a ride!
Pump it Up- Joe Budden: Back to 7 for seated sprints
Green Light- Beyonce: Active recovery
What songs pump up your workouts? What’s your favorite chill/cool down song? 

Did it Again- Weds Spin Playlist.

I found a couple of fun remixes this week and blended them together with some old and new school tracks. Lots of standing attacks on hills this week to bump up the intensity and make it HOT!
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Let’s go for a ride!
It Takes Two- Rob Base: Easy run out of the saddle
M83- Midnight City: Active recovery
Rude Boy- Rihanna: Cruise downhill, easy run in & out of saddle
Kiss of Life (New Orleans Bounce Mix)- Sade: Back to flat road, work back up to 7 for jumps
Alive (Zedd Mix)-Empire of the Sun: Last set of rolling hills for the day, downhill then sprint to the finish
What’s your all time favorite old school track? 

Turn It Up – Weds Spin Playlist.

Check out this week’s cycle playlist! Those of you in the DFW area – join me every week at 24 Hour Fitness locations in Irving, Bedford and Valley Ranch!
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This week’s ride is full of some speedy uphill climbs, standing runs, and endurance work!
Let’s turn it up!
Turn the Night Up – Enrique Iglesias: Standing run, out of the saddle the entire song. Double time at chorus
Shawty Got Moves – Get Cool: Back to 7 for accelerations – 15 seconds on/10 seconds off
Higher – Taio Cruz: Rolling hills
Memories (Extended mix) – David Guetta: Back to 7, work up to level 10 resistance
Twisted- Usher feat Pharell: Last climb of the day 8/9/10/11
Love More- Chris Brown: 1 minute break, then crank the resistance up to 8 and sprint to the finish
What songs are rocking your workouts right now? (I always need ideas so keep ’em comin!)

Being a Morning Runner and Setting My Goals.

Hope your Wednesday is rockin’ and rollin’! Today is my double day of teaching spin classes…55 minutes this morning and round 2 is tonight. A few of you have been asking me how I get up so early and workout…to that I say this.
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Yep. And my favorite thing about being a morning runner.
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Seriously. Plus you have time in the afternoon to paint your nails, drink a lovely glass of red, and watch your favorite guilty pleasure tv shows. Who doesn’t love that?
New favorite shade…Essie’s Turquoise and Caicos.
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I will share what’s on my cycle playlist tomorrow…for now here’s one song I’m loving lately. It’s from The Great Gatsby movie soundtrack. Fergie and Q Tip are back.
And on that note I will leave you with a little something that I uploaded onto my What’s Beautiful page about setting my goals for this year (and you get to match the writing with the face…or is it the face with the voice? whatever) if you care or need a good laugh. Enjoy my awkwardness!
Are you morning, afternoon, or evening runner?
Anyone going to see The Great Gatsby when it comes out this weekend? 
What’s your favorite nail polish shade? I love all of the crazy names.