Weds Spin Playlist.

I am here with your weekly Wednesday spin playlist! I post songs that are perfect for spin class, running and high energy workouts. As always check out the days in which I teach spin class at my weekly schedule here.

Let’s go for a ride!

GDFR- Flo Rida: Warm up
Freak (& You Know it)- Joe Stone: Tapbacks
Juju On that Beat- Zay: Accelerations
Party- Chris Brown: Seated/standing run
Work- Ciara, Missy Elliot: Rolling hills
Hard 2 Find- Calvo, Donata: Jumps
Take Back the Night- Justin Timberlake: Hill climb
4 Minute Twerk Out- Jay Ski, Quad City DJs: Sprints
In the Arms of a Stranger- Mike Posner: Active recovery
Can’t Hold Us- Macklemore & Ryan Lewis: Tapbacks
Paradise- Laidback Luke: Hill climb
Jumpman- Drake, Future: Rolling hills
Spotlight- Gucci Mane, Usher: Jumps on a hill
Show Me- Tiesto: Sprints
Side to Side- Ariana Grande: Rolling hills
Passionfruit- Drake: Cool down

What songs are you grooving to this week?

Weds Spin Playlist.

Hello there! Hope you all are having a wonderful Wednesday so far! I’ve got some spin cycle jams of course for you today! Hope that you enjoy!

And be sure to check out where I’ll be teaching class next in the Dallas/Ft. Worth area! You can also follow me and my playlists on Spotify under thedancingrunner.

Let’s go for a ride!

Something New- Zendaya: Warm up
Keep It Goin’ Louder- Major Lazer: Jumps
Hotline Bling- Drake: Rolling hills
Feels Right- Jocelyn Alice: Accelerations
Paradise- Benny Benassi: Hill climb
Dance Like a Freak- DJ Class: Tapbacks
Pony (Jump On It)- Sick Individuals: Sprints
Worth It- Fifth Harmony: Active recovery
Break Free- Ariana Grande: Hill climb
You Don’t Know Me- Jax Jones: Jumps on a hill
Slow Down- Yellow Claw: Rolling hills
Planet Rock (Boys Noize Remix)- Afrika Bambaataa: Sprints
Come Get it Bae- Rolling hills, Sprint last :30
Save My Soul (Sunrise Edit)- 5 Boroughs: Cool down

What songs are you loving for your workouts/spin cycle therapy this week?

Weds Spin Playlist.

Well hello there! It’s hump day and as most of you know it’s the day that I share my spin cycle playlists with you all! I’ve got two awesome lists filled with songs for indoor cycling, running, and high intensity workouts!

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!

Touch- Little Mix feat Kid Ink: Warm up
Work it- Cesqeaux: Tapbacks
Put Your Drinks Up- Kardinal Official: Accelerations
BURNITUP!- Janet Jackson feat Missy Elliot: Climb 4/5/6
Put Your Hands Where My Eyes Can See- Busta Rhymes: Rolling hills
Party Monster- The Weeknd: Climb 5/6/7
House Work- Jax Jones: Sprints
The Right Song- Tiesto, Oliver Heldens, Natalie La Rose: Active recovery
Delirious- Steve Aoki: Sprints
Runnin- Pharrell Williams: Climb 6/7/8
Tambourine- Eve: Jumps on a hill
Come to Me- Diddy, Nicole Scherzinger: Seated/standing run
Pon De Floor- Major Lazer: Sprints
Bad Habits- Maxwell: Cool down

No Letting Go- Wayne Wonder: Warm up
Cha Cha (DJ Sliink Remix)- D.R.A.M.: Accelerations
Say it Right- Nelly Furtado: Jumps
Gossip Folks- Missy Elliot: Rolling hills
Show You Love- Kato Sigala: 6/7/8/9
Countdown- Beyonce: 8/9/10/11 (Heavy climb)
Messin’ Around- Pitbull: Active recovery
Both- Drake, Gucci Mane: Rolling hills
Night Cap- D.O.D: Seated/standing sprints
Give it 2 U (Remix)- Robin Thicke, Kendrick Lamar, 2 Chainz: Jumps on a hill
Carry Out (Manon Dave Remix)- Timbaland & Justin Timberlake: Tapbacks
Runnin- Low Steppa, Kelli-Leigh: Standing run
Chameleon- Pnau: Rolling hills
Stretch 2-3-4- WatchTheDuck: Tapbacks
Right Now (Ralphi Rosa Remix)- Rihanna: Accelerations
Distraction- Kehlani: Cool down

What songs are you grooving to lately? 

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?