Weds Spin Playlist.

Hello and happy hump day to ya!! It’s a beautiful day in the neighborhood!! I’ve got some spin cycle tracks you will love today! Hope you enjoy.

And be sure to follow me on Spotify where I post workout playlists on a weekly basis!

You can also check out my weekly spin cycle schedule here to see where I’m teaching classes next in the Dallas area!

Let’s go for a ride!

Dancer- Flo Rida: Warm up
Badgal- Rob & Jack: Accelerations
Feeling Myself- Nicki Minaj, Beyonce: Rolling hills
For the Thrill- Yellow Claw, Becky G: Jumps on a hill
Bounce Back- Big Sean: Tapbacks
We Still in This- B.o.B.: Sprints
Snapbacks & Tattoos- Driicky Graham: Active recovery
Swish Swish (Cheat Codes Remix)- Katy Perry: Hill climb
Pinata- Throttle: Accelerations
Make it Hot- Nicole, Missy Elliot: Seated/standing run
Rock U Tonite- Wave Racer: Sprints
Colors- Jason Derulo: Rolling hills
Beware of the Boys- Panjabi MC: Sprints
King’s Dead- Jay Rock, Kendrick Lamar, Future, James Blake: Hill climb
Five More Hours- Chris Brown: Tapbacks
Dance Tonight- Lucy Pearl: Cool down

What songs are you loving lately?
My classes are loving all of the R&B jams for the cool down.

Weds Spin Playlist.

Happy hump day to ya!!! We’ve got 2 spin cycle playlists for your workout pleasure today! As always these songs are also great for running or any high energy type of workout!!

Follow me on Spotify for updated playlists on a weekly basis: thedancingrunner

Plus see where I’ll be teaching next in the Dallas/Ft. Worth area!

Let’s go for a ride!

Wat U Mean- Dae Dae: Warm up
Range Rover- PAZ: Sprints
Feel this Moment- Pitbull, Christina Aguilera: Rolling hills
Like This- Dispose: Sprints
Back to Back- Drake: Jumps
Bodak Yellow- Cardi B: Hill climb
Patser Bounce- Dimitri Vegas: Accelerations
That’s What I Like (PARTYNEXTDOOR Mix)- Bruno Mars: Active recovery
Let Me Blow Ya Mind- Eve: Hill climb
New York City- Dash Berlin Remix: The Chainsmokers: Rolling hills
Into You- Ariana Grande: Jumps on a hill
Nice Flow- Smookie Illson: Sprints
7/11- Beyonce: Tapbacks
Get Right- Jennifer Lopez: Hill climb
DNA- Kendrick Lamar: Accelerations
Everyday We Lit- YFN Lucci: Hill climb
Dress Up- Sleepy Brown: Cool down

Mix Up- Mr. Popular: Warm up
Pop That- French Montana: Seated/standing run
Say I- Christina Milian: Tapbacks
Bump & Grind- Vato Gonzalez: Accelerations
Live it Up- Jennifer Lopez, Pitbull: Hill climb
Tightrope- Janelle Monae: Tapbacks
Green Light- John Legend: Rolling hills
Go Crazy- Ape Drums, Dougie F: Sprints
Pray for Me- The Weeknd, Kendrick Lamar: Hill climb
Good Feeling (Hook n Sling Remix)- Flo Rida: Active recovery
I Get the Bag- Migos: Gucci Mane, Migos: Hill climb
Look Alive- Drake: Jumps on a hill
Wild Thoughts- DJ Khaled, Rihanna: Rolling hills
Last All Night (Koala)- Oliver Heldens: Sprints
Destination- Ruck P: Cool down

What songs are rocking your workouts this week?

Weds Spin Playlist.

Hey there! It is a cold and rainy day down in Dallas (I still got my run on OUTSIDE this morning, but I have to tell you it took some major self coaching) so what better way than to sweat it out in the warm gym? I love teaching spin cycle classes as cross training because it makes your legs super strong and builds stamina! Plus, hey dancing on the bike is always FUN too.

So without further ado, let’s go for a ride! Check out more of my workout playlists on Spotify and see where I’ll be teaching next if you’re local.


Mad Love- Sean Paul, David Guetta, Becky G: Warm up
Bucovina- Drop Department, SuitStatic: Accelerations
Trouble- Offaiah: Rolling hills
Flex- Rich Homie Quan: Jumps on a hill
Diva- Beyonce: Hill climb
Whistle While You Twurk: Ying Yang Twins: Sprints
Only Girl (In the World)- Rihanna: Tapbacks
S.A.X.- Laidback Luke, Tujamo: Sprints
Get Ugly- Jason Derulo: Hill climb
Turn Around- Flo Rida: Active recovery
Ride- Ciara: Rolling hills
Make Me Feel- Chuckie, Brian Cross, Luis Roca, New Black Light Machine: Jumps/Tapbacks
Champagne Showers- LMFAO: Hill climb
Don’t Phunk With My Heart- The Black Eyed Peas: Seated/standing run
Fake ID- Riton, Kah-Lo: Accelerations
Truffle Butter- Nicki Minaj, Drake, Lil Wayne: Hill climb/Sprint
Water Baby- Tom Misch: Cool down

What songs are you grooving to lately?
I’m on a Mariah Carey kick, old school Mariah though.

Weds Spin Playlist.

HAPPY VALENTINE’S DAY! Y’all I have not one but two spin cycle playlists for your eardrums today!! These songs are also great for running or any high energy workouts!

If you’re local check out where I’m teaching classes next in the Dallas/Ft. Worth area…

And be sure to follow along on Spotify where I post playlists on a weekly basis!

Let’s go for a ride!! (And for my fellow fitness instructors, if you’re looking for Valentine’s Day tracks, be sure to check here)

Us- Jennifer Lopez: Warm up
Little Bad Girl- David Guetta: Accelerations
SHHH…Be Quiet- DJ Sherry, Petey Pablo: Rolling hills
Vibe- JoJo: Jumps
Talk Dirty- Jason Derulo: Tapbacks
Bananza- Akon: Jumps on a hill
DANCE- DNCE: Sprints
Light the Sky- Rob & Jack: Active recovery
God’s Plan- Drake: Hill climb
I Know You Want Me- Pitbull: Tapbacks
Feel Good (Stanton Warriors Mix)- Gorillaz: Rolling hills
Where Are U Now- Jack U, Skrillex: Sprints
Mix Up- Mr. Popular: Seated/standing run
Animals- Martin Garrix: Sprints
Picture Me Rollin- Chris Brown: Cool down

Turn The Night Up- Enrique Iglesias: Warm up
Break the Ice- Britney Spears: Rolling hills
BOOM- Tiesto, Gucci Mane: Sprints
Lover- Tommy Trash: Tapbacks
Shell Shocked- Juicy J, Wiz Khalifa: Rolling hills
Tip Toe- Jason Derulo, French Montana: Jumps
Everytime the Beat Drop- Monica, Dem Franchise Boyz: Rolling hills
What I’ve Waited For- Vicetone, D. Brown: Hill climb
Feel It- Three 6 Mafia: Tapbacks
Get Lucky- Daft Punk, Pharrell: Hill climb
Fuego- Don Omar: Active recovery
Finesse- Cardi B, Bruno Mars: Accelerations
Around the World- Natalie La Rose: Hill climb
Hit the Lights- Jay Sean, Lil Wayne: Sprints
Drink (Soca Remix)- Lil Jon, LMFAO: Jumps on a hill
Red Red Wine- UB40: Cool down

What songs are rocking your workouts this week?

Valentine’s Day Ride- Weds Spin Playlist.

Hey there! Well you know what is just around the corner…yes that would be VALENTINE’S DAY and I’ve got a spin cycle playlist for you to move and groove to!! These songs are also great for running or any other high energy workout! And for my instructors I’ve got a workout to go along with the tracks for your classes!! Let’s get straight to it!

If you’re local check out where I’ll be teaching spin class next in the Dallas/Ft. Worth area!

Plus follow along on Spotify: thedancingrunner

Let’s go for a V-Day ride!

What Lovers Do (Jersey Club Mix)- Maroon 5 feat SZA: Warm up
L.A. LOVE- Fergie, YG: Jumps
Sweet Nothing- Diplo + Grandtheft Remix: Accelerations
The Way You Make Me Feel- Michael Jackson: Rolling hills
Crazy in Love- Beyonce: Tapbacks
Na Na- Trey Songz: Rolling hills
Sweetheart- Jermaine Dupri, Mariah Carey: Sprints
Talk Dirty- Jason Derulo: Active recovery
Happy Valentine’s Day- Outkast: Tapbacks
Beautiful- Snoop Dogg: Hill climb
Kiss Kiss- Chris Brown, T-Pain: Standing run
How Deep is Your Love- Calvin Harris, Disciples: Jumps on a hill
Love On Me- Gallants, Hook N Sling: Sprints
Unforgettable- French Montana: Hill climb
Boo’d Up- Ella Mai: Cool down

What songs are rocking your workouts this week?

Super Bowl Spin Playlist.

Ahh yes, it is almost that time of year again! We are a few days out from Super Bowl Sunday!! And in honor of that special day (thanks to Steve from For the Ride Inside) I’ve decided to deliver a hot game day spin cycle playlist you will absolutely love. These songs are also great for running or any other high energy workout! So let’s get straight to it!!

& while you’re at it check to see where I’m teaching cycle next in the Dallas/Ft. Worth area at 24 Hour Fitness locations!

Plus you can follow me on Spotify here.

Let’s go for a ride!

Halftime (Stand Up & Get Crunk)- Ying Yang Twins: Warm up
Whoomp!- Tag Team: Accelerations
Game Time- Flo Rida, Sage the Gemini: Hill climb
This is What You Came For- Rihanna: Tapbacks
Focus- Ariana Grande: Rolling hills
We Will Rock You- Queen: Jumps
Can’t Hold Us- Macklemore & Ryan Lewis: Tapbacks/Jumps
#thatPOWER-, Justin Bieber: Hill climb
Touchdown- O.T. Genasis: Sprints
We Run the Night- Havana Brown: Active recovery
It Takes Two- Rob Base: Rolling hills
Let’s Get Ridiculous- Redfoo: Accelerations
Countdown- Beyonce: Jumps on a hill
Bounce Back- Big Sean: Tapbacks
Crank it Up- David Guetta, Akon: Hill climb
All I Do is Win- DJ Khaled: Sprints
Celebrate- Anderson Paak: Cooldown

And if you’re needing some healthy super bowl snack ideas, check some out below!! 

Chipotle Chicken Sweet Potato Skins

Avocado Hummus

Veggie Meatballs

Slow Cooker Enchilada Dip 

Kale Dusted Pecorino Popcorn

What songs are rocking your work week?

How to Maintain Your Running Fitness During the Off-Season, as told by Oprah.

So I don’t know about you, but during the off season of not racing so much, I like to maintain my overall fitness. Whether that be in the form of doing other workouts or easy runs, I make sure that I keep moving my body so that when it is time to ramp the miles/speed back up, I am ready to plunge into some hardcore training. Here are a few ways you can still maintain your fitness during the down time when you are NOT racing, as told by our favorite advice giver of all time, yes that would be none other than your girl Oprah…

Get into a good rehab routine. Yoga, massages, foam rolling are all my besties, and especially during the off season period. When I am not training so much I obviously have more time for things like yoga classes so I take advantage of yoga studios in the area that are donation based. If you are local to Dallas/Ft. Worth I highly recommend this place, it is amazing to just drop into a class and try out a gentle flow or heart pumping power class. Plus your hips and hamstrings will thank you.

Run watch-less. Or naked, however you want to call it. This is something I have not done in a while actually (with all of the new apps and such we have like Strava it is easy to get caught up in the numbers/pace game) but it is so good sometimes to just go out for a run for the sake of just running and moving your body. Trail running is another way you can just go out into nature, and not worry about how fast you are going. Just going out there and enjoying nature can be a beautiful thing.

Work on your nutrition/diet. I know, I know when you are training, counting carbs or whatever you do typically goes way out the window. I love me some carbs as much as the next runner.

And really, carbs are not the enemy. But when you aren’t training so much you can focus more on balanced nutrition. So I personally eat complex carbs (sweet potatoes/brown rice/quinoa etc) and lean protein with veggies. It really has become so easy to eat clean so you really do not have an excuse here. Meal prepping can make things easier too during a busy work week so you are not so tempted to eat out.

Improve your strength. This is also a good time to get back into adding more strength movements, both with and without weights. I love incorporating kettle bells into my workouts and there are lots of strength moves you can find on Pinterest to include in your routine. Strengthen the areas like hips/glutes or wherever your imbalances are so you can get back on those roads stronger than ever.

It’s as simple as that. I need an “easy” button.

What are some ways you stay fit during a racing off season?

Weds Spin Playlist.

Hello! Are you ready for a rockin’ workout playlist today?! I’ve got some jams you will love! And for my fellow fitness/indoor cycle instructors, a speedy spin workout to utilize in your classes!! Hope you do enjoy!

And while you’re at it check out where I’ll be teaching spin class next in the Dallas/Ft. Worth area! Plus, follow me on Spotify: thedancingrunner 

Let’s go for a ride!

She Loves Control- Camila Cabello: Warm up
Savage Mode- KAZZANOVA: Accelerations
Reverse- Sage the Gemini: Rolling hills
Wait a Minute- Ray J, Lil Kim: Seated/standing run
The Party- Joe Stone: Tapbacks
Don’t Tell ‘Em- Jeremih: Hill climb
Oh Lord- Mic Lowry: Jumps
In the Air- Bad Royale, T-Pain: Sprints
Fight Night- Migos: Active recovery
On the Floor- J.Lo, Pitbull: Hill climb
Delirious- Steve Aoki, Kid Ink: Accelerations
Good Feeling- Flo Rida: Rolling hills
Let Me Love You- Zedd, Justin Beiber: Jumps on a hill
Mi Gente (MOSKA Remix)- J Balvin: Team sprints
She Knows- NeYo, Juicy J: Hill climb
Luxury Cococure- Maxwell: Cool down

What songs are rocking your workouts this week?

Weds Spin Playlist.

Hello there!! Hope your hump day is going fantastic! I have some spin cycle jams for your eardrums today!! These songs are also great for any high energy workout – running, HIIT, etc. Hope you do enjoy!

And for my fellow cycle instructor readers, each workout playlist below is 55 minutes to over an hour long to use for your classes!! You can also check out more workout playlists here & follow me under thedancingrunner! I add Spotify playlists on a weekly basis!!

Plus check to see where I’ll be teaching spin class next in the Dallas/Ft. Worth area.

Let’s go for a ride!

Finesse (Remix)- Bruno Mars feat Cardi B- Warm up
Clap Back- Ja Rule: Standing run
Creepin’- CID: Rolling hills
Bicycle Ride- Vybz Kartel: Accelerations
Alright- Pitbull:Tapbacks
Runnin’- Pharrell: Hill climb
I Don’t Like it, I Love It- Flo Rida: Jumps on a hill
Put Your Drinks Up- Kardinal Offishall: Sprints
Tip Toe- Jason Derulo: Active recovery
Rise- Laidback Luke: Hill climb
Just Hold On- Steve Aoki: Accelerations
Man’s Not Hot (Black Caviar Remix)- Big Shaq: Rolling hills
ILYSM- Steve Aoki: Tapbacks
Poison- Phil n Good Remix: Rolling hills
Push It- O.T. Genasis: Sprints
Sky Walker- Miguel: Cool down

Watch Out For This- Major Lazer: Warm up
A Little Party Never Killed Nobody- Fergie: Sprints
Get Up- Bingo Players: Jumps
Naughty Girl- Beyonce: Rolling hills
Love Sex Magic- Ciara: Hill climb
The Anthem- Pitbull: Tapbacks/Jumps
Boom Boom- RedOne, Daddy Yankee, French Montana, Dinah Jane, Tiesto: Accelerations
Swag Surfin- F.L.Y.: Active recovery
Gimme More- Britney Spears: Hill climb
Reverse- Sage the Gemini: Accelerations
Would You Ever- Skrillex: Tapbacks
Truffle Butter- Nicki Minaj, Drake, Lil Wayne: Hill climb
Lover- Tommy Trash, A-Trak, Jesse Boykins III: Jumps on a hill
Can U Werk Wit Dat- DJ Quik: Hill climb
Last All Night- Oliver Heldens: Sprints
Fine By Me- Chris Brown: Hill climb
Don’t Matter- Cherokee: Cool down

What songs are rocking your workouts this week?

Weds Spin Playlist.

Hi there! Happy hump day to you. I’ve got not one but TWO workout playlists today for your movin and groovin pleasure!! Hope you do enjoy.

And be sure to check out where I’ll be teaching spin cycle next in the Dallas/Ft. Worth area!

+ follow me on Spotify: thedancingrunner

Let’s go for a ride!!

Club Can’t Handle Me- Flo Rida, David Guetta: Warm up
Bartier Cardi- Cardi B, 21 Savage: Hill climb
Mr. Saxobeat- Alexandra Stan: Tapbacks
Bonita- J Balvin: Hill climb
Knock if You Buck- Crime Mob: Accelerations
Get Low- Zedd, Liam Payne: Seared/standing run
Sexy and I Know It- LMFAO: Jumps
Hit the Road Jack- Throttle: Sprints
In My Room- DJ Mustard: Active recovery
High End- Chris Brown, Future, Young Thug: Sprints
The Mack- Nevada, Mack Morrison, Fetty Wap: Rolling hills
Countdown- Beyonce: Jumps on a hill
You Make Me Feel- Cobra Starship: Tapbacks/Jumps
The Party- Joe Stone: Hill climb
Cha Cha (Remix)- DRAM: Accelerations
I’m Dreamin- Christopher Williams: Cool down

She Wants to Move- N.E.R.D.: Warm up
Plain Jane REMIX- A$AP Ferg, Nicki Minaj: Standing run
House Party- Madison Mars: Sprints
No Limit- G-Eazy: Rolling hills
For Your Entertainment- Adam Lambert: Tapbacks
Gimmie Dat- Ciara: Hill climb
MIC Drop- Steve Aoki: Accelerations
The Other Side- Jason Derulo: Active recovery
Crown- Camila Cabelo: Hill climb
Jump- Rihanna: Jumps on a hill
Shining- Beyonce: Sprints
Bubblin Anthem- Henry Fong: Rolling hills
Dance Like a Freak- DJ Class: Tapbacks
Worth It- Fifth Harmony: Rolling hills
Candy Paint- Post Malone: Sprints
Boomerang- DJ Felli Fell: Hill climb
Beautiful Escape- Tom Misch: Cool down

What songs are rocking your workouts lately?