Weds Spin Playlist.

So today I have not 1 but 2 awesome playlists for your workout pleasure! These are great songs for spinning, running or any other high intensity workout! Hope you enjoy!

And as always check out where I’ll be teaching spin class next in the Dallas/Ft. Worth area! And find me on Spotify under thedancingrunner! Let’s go for a ride!

Pretty Girls- Wale: Warm up
Do it Again- Pia Mia: Standing run
Piece of Me- MK, Becky Hill: Tapbacks
Goin’ In- J.Lo: Accelerations
Show Me a Good Time- Drake: Seated/standing run
I Love It- Icona Pop feat Charli XCX: Jumps
Drop That Low- Tujamo: Sprints
I Don’t Like It, I Love It (Kasum Remix): Robin Thicke, Flo Rida: Rolling hills
Holy Grail- Jay-Z: Climb 6/7/8
Jump- Rihanna: Jumps on a hill
Blame- Calvin Harris, John Newman: Climb 7/8/9
Betta Riddim- Riton, Kah-Lo: Accelerations
Surfin- Kid Cudi: Climb 8/9/10
Push It- Salt n Pepa: Tapbacks
Love On Me- Galantis: Climb 9/10/11
Incense- Erykah Badu: Cool down

Back & Forth- Aaliyah: Warm up
The Party (This is How We Do it)- Joe Stone/Montell Jordan: Tapbacks
I’m the Ish- DJ Class: Climb 5/6/7
Hypnotize- Notoriuous BIG: Standing run
Cooler Than Me: Mike Posner: Climb 6/7/8
Promiscuous- Nelly Furtado: Sprints
Here Comes the Hotstepper- Ini Kamoze: Rolling hills
Do it Well- J.Lo: Sprints
Switch- Will Smith: Tapbacks/Jumps
Poison (Phil N Good Remix)- BBD: Climb 7/8/9
Fergalicious: Accelerations
Elevator- Flo Rida: Climb 8/9/10
Buy U a Drank: T-Pain: Active recovery
Rhythm Nation- Janet Jackson: Rolling hills
Forget You- CeeLo: Sprints
Regulate (Le Boeuf Remix): Warren G: Cool down

What songs are rocking your workouts lately?
Tell me something random about your day today!!
Awesome sunrise run this morning. Also dancing in the office while knocking out work is where it’s at.

Weds Spin Playlist.

Happy hump day to you! I’ve got some awesome shiny tracks for your eardrums today! Just perfect for spin class, running and high intensity workouts! Hope you enjoy every minute!

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And as always check out where I’ll be teaching spin class next in the Dallas/Ft. Worth area!

Let’s go for a ride!!

Cake- Flo Rida: Warm up
Good Day- Yellow Claw, DJ Snake: Climb 4/5/6/7
Swalla: Jason Derulo: Accelerations
Rich Boy- Galantis: Jumps
Loyal- Chris Brown: Rolling hills
The Sweet Escape- Gwen Stefani: Tapbacks
Whine Up- Kat Deluna: Accelerations
Cold- Maroon 5, Future: Active recovery
Lay it All On Me (Remix)- Rudimental: Seated/standing run
Take Over Control- Afrojack: Climb 5/6/7/8
All My Love (Machel Montano Remix)- Ariana Grande & Major Lazer: Sprints
Flex- Party Boyz: Climb 7/8/9/10
The Way I Are- Timbaland: Rolling hills
In My Head- Party Favor: Jumps on a hill
Gecko (Overdrive)- Oliver Heldens: Sprints
Virtual Insanity- Jamiroquai: Cool down

Oh and before I go, those of you ladies interested in a fun spring race, feel free to JOIN ME at the Divas Half Marathon and 5k in Galveston on April 23rd!! It’s my birthday weekend & I am an ambassador for this race. My running friends and I will be partying all weekend! You know you want to come! Enter code 15CRPROMOTX to save 15% at checkout!!

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What songs are you grooving to lately?

Weds Spin Playlist.

I’ve got an awesome ride and some jams for your eardrums today! Hope you enjoy!!

And as always check out where I’ll be teaching spin next in the Dallas/Ft. Worth area! Let’s go for a ride!

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Let’s go for a ride!

Ciao Adios- Anne-Marie: Warm up
Game Time- Flo Rida feat Sage the Gemini: Climb 4/5/6
Pass at Me- Timbaland: Jumps
BURNITUP!- Janet Jackson: Tapbacks
Universal Mind Control- Common: Climb 6/7/8
Come Baby Come- K7: Sprints
We Found Love- Calvin Harris, Rihanna- Seated/standing run
Ayo- Chris Brown, Tyga: Jumps on a hill
Where Are U Now- Justin Bieber: Rolling hills
Dum Dee Dum- Keys N Krates: Climb 7/8/9
Ice Cream Paint Job- Dorrough: Climb 8/9/10
Would I Lie to You- John Gibbons: Sprints
Bun Up the Dance- Dillon Francis: Tapbacks
Trap Queen- Fetty Wap: Sprints
Runnin- Low Steppa, Kelli-Leigh: Seated/standing run
Hit the Road Jack- Throttle: Accelerations
9- Willow Smith: Cool down

What songs are you loving this week?

Weds Spin Playlist.

Happy Wednesday to you! I’ve got some spin cycle jams that you will love today. Whether you hop, skip, lift or run…these are all high intensity songs you can use for your next workout!

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And join me for a class sometime if you are in the Dallas/Ft. Worth area! Schedule here.

Let’s go for a ride!

Sunrise- Jillionaire: Warm up
Fall Down- Will.i.am, Miley Cyrus: Seated/standing run
It Takes Two- Rob Base: Climb 5/6/7
Shining- DJ Khaled, Beyonce, Jay-Z: Tapbacks
Shut it Down- Dillon Francis, Party Favor: Sprints
Freek’n You: (Remix The Classics V.4)- Jodeci, Aqcora: Active recovery
Bubblegum- Jason Derulo: Climb 6/7/8
Bad- Showtek: Climb 7/8/9/10
GDFR- Flo Rida: Jumps on a hill
Five More Hours- Chris Brown: Accelerations
Break Free- Ariana Grande: Climb 6/7/8
Brand New- Pharrell Williams, Justin Timberlake: Seated/standing run
Hey Mama- David Guetta, Nicki Minaj: Climb 7/8/9/10/11
Gasolina- Lil Jon, Pitbull: Accelerations
Day and Night- Majid Jordan: Cool down

What songs are rocking your playlist this week?

Weds Spin Playlist.

I’ve got a fabulous spin cycle playlist for you today! Lots of new tracks with some throwbacks sprinkled in. Hope you enjoy!

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And check out my updated weekly spin schedule to see where I’ll be teaching next in the Dallas/Ft. Worth area!

Let’s go for a ride!!

Day n Nite (Crookers Remix)- Kid Cudi: Warm up
Trouble- Offaiah: Jumps
Higher- Jauz: Climb 4/5/6
Oh Lord (Swifta Beater Remix)- Mic Lowry: Tapbacks
Want to Want Me- Jason Derulo: Seated/standing run
Beep- Pussycat Dolls, Will.i.am: Rolling hills
Freedom- Pharrell: Climb 5/6/7
Love Sex Magic- Ciara feat Justin Timberlake: Rolling hills
Get Get Down- Merk & Kremont: Team sprints
Crank it Up- David Guetta: Jumps & Tapbacks
Word Up- Cameo: Active recovery
If it Isn’t Love- New Edition: Climb 6/7/8
Lights Camera Action (Remix)- Mr. Cheeks: Climb 7/8/9/10
Fun (Damaged Goods Remix)- Pitbull & Chris Brown: Accelerations
I Feel it Coming- The Weeknd: Cool down

What songs are you loving lately?

How Cross Training Will Help You Become a Better Runner as Told by Clueless.

Hello there! It’s another day in paradise. I got up for some early miles this am with some hill work thrown in. 7 before 7 is done. Just part one of my runs today! I’m so happy for the warmer weather lately…although it has been pretty humid it has been nice to run in shorts in January. But…I know that won’t last long!

So we all know that in order to become a better runner you must do some other things other than just RUN. Am I right? Well as a fitness instructor I am a huge believer in incorporating cross training into your running. Here are a few ways it will help you become a better runner. With the help of some of my friends from the movie Clueless.

Reduce the likelihood of injury. When you cross train, you are utilizing different muscle groups that you otherwise wouldn’t use when you run. So important to fire up those other parts of your body and keep things spicy. Working different muscle groups will keep your body more aligned and more balanced which will reduce the impact and help you run injury free. So if it’s a spin class or even one of those Tae Bo DVDs you have in a box somewhere, find the time in your schedule to do it.

Increase your efficiency and running economy. Doing things like lunges and squats, as well as other dynamic movements will help with your stride overall which will make you a more powerful runner out on those roads. I love workouts like Nike Training Club because they incorporate these kinds of movements in the workout. I know, sometimes we don’t want to do these things as runners since we all run so much. But trust me, just do them. You won’t regret it.

It will prevent you from getting burned out on running and racing. I have to say that even after 7 years of running marathons and ultras I am still in love with this sport. And I attribute that to the fact that I enjoy mixing up my workouts and doing things like strength training, yoga, and spin classes. It just makes you overall a more well rounded runner and athlete. I also love the aspect of teaching group fitness and doing cross training types of workouts with a team.

Faster recovery. I am a big fan of active recovery type workouts like biking and swimming because you can still get a workout in without the impact of pounding the pavement. I love to cycle especially after a hard race because it just wakes my legs up and gets them moving again. My favorite saying right now…”motion is lotion” just keep it moving and things will be back to normal in no time.

What are some of your favorite ways to cross train?

Weds Spin Playlist.

Hey there! Hope your hump day is getting off to a great start. I was able to get in some miles this morning as usual with my running group. I have a new phone so I was so excited to get a snapshot of the natural beauty this morning. Hashtag RUNrise.

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Anyway, here’s this week’s spin playlist! Remember to find me on Spotify under thedancingrunner. I am posting a lot of my songs on there but still not a ton of organization going on with that account (life is just too crazy right now) so bear with me. One day I’ll get it together, ya know? Ha. Until then, you’ll just have to go search for the songs…I like to put ya’ll to work, I’m just saying, it’s just more fun!

Let’s go for a ride! And remember if you’re local to come check out a class…you can find my weekly spin schedule here.

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Dessert- Dawin: Warm up
Come On to Me- Major Lazer feat Sean Paul: Tapbacks
Sahara- DJ Snake feat Skrillex: Climb 5/6/7
Get Ur Freak On- Missy Elliot: Accelerations 20 on/10 off
The Party- Joe Stone/Montell Jordan: Seated/standing run
Slight Work- Wale feat Big Sean: Climb 6/7/8
Famous- Kanye West: Climb 8/9/10
Fireball (Jm Castillo Mix): Pitbull: Jumps on a hill
Hit the Lights- Jay Sean: Sprints
Erase- The Chainsmokers: Active recovery
Oui- Jeremih: Rolling hills
Low Life- Future feat The Weeknd: Jumps
Crazy Love- Audien feat Deb’s Daughter: Accelerations 15 on/10 off
Hollow (DJ Mustard Mix)- Tori Kelly: Standing run
Play Hard- David Guetta feat Neyo & Akon: Sprints
Intention- Kiiara: Cool down

What songs are you working out to this week?

10k Tuesday and a Orangetheory Fitness Review.

10k Tuesday this morning with my run club getting some speedy strides in despite the crazy heat wave we have going on! I tell you what summer training is definitely very humbling. I mean seriously, I train pretty hard nearly every summer and I feel like I’m always learning something new. I’m so thankful though for running friends that push me and make me want to work harder! It was already in the 80s by the time I was done with this run. Gotta love that.

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Looks like we are in for some more glorious weather in the coming days. Ha. I forsee lots more pool time in my life. Bring it on.

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So speaking of something new…I went and checked out Orangetheory Fitness over the weekend and thought I’d do a quick write up about my experience there! I have a runner friend that is member of this studio and absolutely loves it. She’s been asking me to join her for a while now so Sunday I decided to make it out to the noon class. I arrived early and got all squared away and filled out forms. The instructor showed me around the gym and all of the different stations. There’s bosu balls, TRX, free weights, water rowers and finally treadmills. It was like an adult playground of sorts.

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I love the idea of circuit/interval training and think this is an excellent concept. What also is awesome is that they give you a heart rate monitor and you are able to see all of your stats on the tv screen while you are working out. For me this was super motivating because I am a data freak and love seeing the calories burned while I’m burning them. They encourage you to stay close to the orange zone (thus the name of the gym, Orangetheory)

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I started the workout at the water rowers, which was fun…you are there and row for a certain amount of meters then transition to the weight equipment. We did a variety of exercises, including burpees with a medicine ball, hamstring curls, shoulder presses, and pikes with the ab roller. My abs were super sore from that ab roller thing! I totally underestimated that piece of equipment. I also loved doing lateral lunges on the bosu ball.

From there we moved onto the treadmill speed intervals which of course I loved and it was cool seeing my heart rate and calories jumping up on the screen. They take you from a base, to push pace and then an all out…you crank up that speed on an incline. That was hardcore! But I loved every minute of it.

Not only do you end up burning some serious calories, the first class is free which is a nice plus. The membership itself can get pricey but you can pay for a few months at a time, or even just drop in and pay $25 per session. I think it’s a good compliment to your other workouts if you’re already an active person. Or even if you’re not very active it will give you just the right amount of push to get going. The instructors were super encouraging and the music was fun and energizing. Overall I enjoyed it and will definitely go again! It’s a fun workout to do with friends.

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Have you ever tried Orangetheory? Runners, what is your favorite way to cross train?
Probably indoor cycling, strength training and yoga!

High Five and Weds Spin Playlist.

Happy hump day to you! I got my morning started with a crazy humid fun run with the Irving Running Club. The RUNrise turned out to be a good one.

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Then after…much needed coffee. Coffee has been my motivation with all of these early summer runs lately. Thank you, Guatemalan dark roast.

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So this week we’ve got some oldies but goodies and a couple of new tracks for teaching spin cycle! I am very much looking forward to teaching classes tonight and tomorrow night. Check out my weekly schedule to see where I’ll be at next!

Enjoy the ride!

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7/11 (Club Killers Trap Remix)- Beyonce: Warm up
Want to Want Me- Jason Derulo: Seated/standing run
OMG- Usher: Climb 5/6/7
In My Room- Yellow Claw & DJ Mustard: Accelerations
Scylla- RL Grime: Rolling hills
Me Myself & I- G Eazy: Reverse climb
Jumpman- Drake & Future: Jumps
So Emotional (Morales Club Mix)- Whitney Houston: Tapbacks
Deeper Love- Jauz: Sprints
In the Night- The Weeknd: Climb 6/7/8
She Wildin- Fabulous feat Chris Brown: Climb 8/9/10
The Rhythm- MNEK: Active recovery
Get it Right- Laidback Luke & Moska feat Terri B: Sprints
L.A. Love- Fergie: Jumps
Tear It Up- Yung Wun feat DMX: Team sprints
Remember Me- Jacob Latimore: Cool down

What songs are you grooving to this week?

7 Mile Kind of Tuesday and Cross Training for Runners.

It was definitely a 7 (point 3) mile kind of Tuesday around here. I’m working on building my mileage as my marathon training is ramping back up! Hopefully I’l get in just over 40 miles this week. We shall see.

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So speaking of 26.2 prep, for me I think a key component to staying injury free is incorporating cross training into your schedule. Most training plans actually include it which is nice. Here are my favorite ways to get some other workouts in and mix it up. If you are looking for ideas too I recommend Pinterest and/or the Nike Training Club app. Both are helpful tools to finding new ways to work it out.

-Spinning
My number one favorite way to workout aside from running would absolutely have to be indoor cycling. It’s low impact on your joints, you burn a ton of calories in very little time, and build your leg muscles for endurance. During my ultra training spin cycling also helped me to stay injury free and kept me super fit for those long runs. You can take cycling classes at most gyms or find a spin studio near you such as Flywheel and/or Soul Cycle.

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-Kettlebells
As far as strength training goes, this one is a great way to work the upper body as well as work on lower body movements such as squats. They are effective and there are just so many things you can do with this piece of equipment. You can find some kettlebell workouts for runners here.

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-Yoga
Yoga is another one for me that tops the list because you can not only work on stretching the muscles but also your breathing and alignment. Even when I do a run, one of the first things I do when I go home is a quick yoga sequence in my living room. Downward facing dog, high planks, child’s pose and pigeon pose are great for the core/hamstrings and especially those hips. I make sure to do lots of hip openers to keep my lower body nice and loose. If you’re a beginner to yoga try a gentle yoga class, restorative or to crank it up a notch check out some hot or vinyasa/power.

-Dancing
I taught dance for a number of years at my local gym and I think it’s an excellent cardio alternative to running. Especially classes like hip hop or Zumba are great because you are doing more side to side movement, something completely different the way you use your muscles when you run.

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-Barre
Some people swear by barre classes and I know a ton of runners that love it because you are really strengthening your lower body. They also use light weights and resistance bands to work your entire body. It’s worth checking out to try something completely different and really work different muscle groups. Check out my review for Pure Barre in Dallas here.

What’s your favorite way to workout besides running?