Weds Spin Playlist.

Hi hey and hello! Hope your hump day is fantastic. I’ve got some hot workout tracks for your eardrums today! Hope you enjoy.

And be sure to check out where I’ll be teaching spin class next in the Dallas area! I also post Spotify playlists here on a weekly basis.

Let’s go for a ride!

Just a Lil Bit- Frey: Warm up
Know No Better- Major Lazer, Camila Cabello, Afrojack, Travis Scott, Quavo: Accelerations
Case of the Ex- Mya: Hill climb
ILYSM- Steve Aoki: Standing run
Woah!- Black Rob: Rolling hills
Get Busy- Sean Paul: Sprints
Carry Out- Timbaland, Justin Timberlake: Jumps on a hill
Work- Ciara: Sprints
Campaign- Ty Dolla Sign, Future: Hill climb
Posion- Phil N Good Remix: Accelerations
Dear New York- Firebeatz: Active recovery
Glamourous- Fergie: Tapbacks
Cooler Than Me- Mike Posner: Rolling hills
On the Floor- Jennifer Lopez: Tapbacks/Jumps
Push It- O.T. Genasis: Sprints
If- Janet Jackson: Rolling hills
Jungle- H.E.R.: Cool down

What songs are you grooving to this week?

Real Talk Tuesdays: On Running, Training and Staying in Your Own Lane.

Hey there! So I thought we’d start a little series that I would like to call ‘Real Talk Tuesdays’. Well, for me every day is a real talk kind of day, since this is my little space to rant and talk about training and such. But I always have a few thoughts rolling around in my head that I’d like to share with the blogosphere. So here it goes.

I’ve seen this term come up a few times on social media and it’s just kind of my favorite saying in general. Frankly it is how I like to live my life, and how I prefer to run and train for races. Stay in your own lane.

But what does that mean, really? I think runners are always pretty hard and critical of themselves. I say this because I was once that overly critical and self judgmental person when it came to my own training. I would constantly compare myself – my pace, my weekly mileage etc. to other people’s. Nothing was ever good enough. Every time I DID NOT set a personal record in whatever racing distance, it would JACK with me emotionally. Really, my entire well being was linked to running. This, in my opinion, is not how someone should live their life.

Running is supposed to bring you joy, it is supposed to enhance the amazing life you already have. When I run nowadays, I compare it to like being a child. I go PLAY, and I enjoy my playtime. Some days, I run fast. I do speedwork, strides or what have you. I push my body. Some days I run for hours and hours on end. Because it FEELS GOOD to me – to work hard. Even if sometimes I have a bad run. It is not the end of the world. I don’t log on to social media and complain about it. I chalk it up to exactly what it is, a bad run. Tomorrow’s run will be better.

And as far as the social media world goes, I STAY in my own lane. Meaning, I train my ass off and I keep my head down and try not to compare myself to other runners. When I see that others are successful, I am proud of them and their accomplishments. When I see my fellow run buddies are down or hurting – I do whatever I can do lift them up. Because I see myself in a lot of these people. I’ve been injured. I know how shitty it feels to not be running. It can truly take a toll on you. But sometimes all you need is that encouragement, that things will get better. The storm doesn’t stick around forever. It will pass, you will be healthy and you will run again. Believe it.

But really, I love running for ME. I love staying in my own lane. Doing me, enjoying running – and remembering why I started this journey in the first place. Running has brought joy, blessings, wonderful friendships – and has healed me in more ways than one. And the races, the medals, the amazing ultra WINS – those are just the icing on the cake.

Stay in your lane. In the end you’ll be glad you did.

Thank you, Kanye.

How’s your training going? Do you tend to play the comparison game when it comes to your running or do you stay in your own lane?

4 Ways Having a Running Buddy Can Up Your Running Game.

So I thought today we’d discuss a few reasons why some of you need a running buddy in your life. I know. We all crave and need our alone time from time to time. But if you are finding that your workouts are becoming stale you may need a running friend to up the ante a bit. Here are a few reasons why having a buddy can help you up your game.

1. Accountability. I don’t know about you but there are days when I personally am just not feeling it. Yes, I am a high mileage runner and I LOVE my solo miles but some mornings I would rather sleep in. Having a friend (a reliable one) that you know will meet you at the crack of dawn to crank out the miles will make you want to hop out of bed and hop right to it. Believe it.

2. Motivation to go the distance and/or run faster. Some days being out on your own can just feel like you are pounding out the miles at that same ol same easy pace. Find a friend that is just a touch faster than you and those miles will definitely just start flying by.

3. Safety in numbers. Getting up so super early in the morning can be tough and a lot of the routes and streets in neighborhoods tend to be somewhat dark. That is not always easy or safe to do alone. So grab a buddy or a running group and go explore some routes that you otherwise would not explore solo. Be sure to grab a flashlight or headlamp if you are running in darker areas without street lights.

4. Healthy competition. I am actually the biggest advocate of always YOU VS. YOU. But if you find a friend that is confident in their running ability it can be fun from time to time to have a little healthy competition. Go hit the track with your buddy and see who can bust out the fastest 800s. High five each other on a job well done. Running buddies that support each other are absolutely the best buds to have.

Do you have a true blue running buddy? What are your favorite things about your running bud (or buds?)

Weds Spin Playlist and Greek Yogurt Spicy Corn Dip.

So I’ve decided since it’s basically summer and we all love us some poolside snacks I will be featuring some light and tasty recipes along with your weekly spin playlists! Hope you enjoy.

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

Let’s go for a ride!

Leggo- B. Smyth: Warm up
Say Less- Dillon Francis, G-Eazy: Accelerations
Let Me Hold You- Cheat Codes, Dante Klein: Standing run
Go Girl- Pitbull, Trina: Tapbacks
You Don’t Want Drama- 8 Ball & MJG: Rolling hills
Back to Back- Drake: Hill climb
Freak- R3hab, Quintino: Tapbacks
Get Me Bodied- Beyonce: Sprints
Let’s Get it Started- Black Eyed Peas: Hill climb
Stay for It- RL Grime, Miguel: Jumps on a hill
Stanky Legg- GS Boyz: Rolling hills
ILYSM- Steve Aoki: Accelerations
Wipe Me Down- Boosie: Active recovery
She Knows- NeYo, Juicy J: Hill climb
Don’t Matter- Cherokee: Cool down

Here It Is- Flo Rida feat Chris Brown: Warm up
Tonight I’m Lovin’ You- Enrique Iglesias: Jumps
Down- Fifth Harmony: Hill climb
Black Beatles (Madsonik Remix)- Rae Sremmurd: Sprints
Say Aah- Trey Songz: Rolling hills
Get it All- GTA, Wax Motif: Tapbacks
Knuck If You Buck- Crime Mob: Accelerations
Snap Yo Fingers- Lil Jon: Active recovery
Give it 2 U- Robin Thicke: Standing run
P.Y.T- Michael Jackson: Rolling hills
Imma Be-Black Eyed Peas: Hill climb
7/11- Beyonce: Sprints
Scream- Usher: Hill climb
Hold On, We’re Going Home- Drake: Rolling hills
Pop That- French Montana: Sprints
Nite and Day- Al B. Sure: Cool down

And let’s move on to the yummies! You will love this poolside corn dip with greek yogurt as a healthy alternative. Enjoy!

What you will need-

4 cups of corn (Can of Mexican/fiesta style corn works well)
2 tablespoons of crumbled cotija cheese (feta works fine too)
1 cup of green chilies
Chopped fresh cilantro leaves (you can be as generous with this as you like)
1 cup of greek yogurt
2 green onions, chopped
Red pepper flakes/garllic powder/sea salt to taste

Blend corn with greek yogurt and toss in herbs and spices. Mix in cheese and top with more cheese. Because it’s delicious. You are welcome. Serve with veggies or tortilla chips.

What is your favorite snack in the summertime? What’s on your workout playlist this week?

Because I Haven’t Forgotten About Spin Playlists This Week and Watermelon Mint Feta Salad.

Ya’ll, I know I have been slacking on the spin playlists lately. So I am bringing them back! Of course with some cycle workouts to go along with it. These songs are all high energy and great for running, spin and whatever other crazy workout you have in mind!

Let’s get to it! Enjoy the jams and the summer recipe!

And check out where I’ll be teaching at 24 Hour Fitness locations in the DFW area.

Gone- Afrojack, Ty Dolla Sign: Warm up
Pass the Courvoisier- Busta Rhymes: Standing run
Countdown- Beyonce: Hill climb
Hotel- Cassidy: Jumps
Woah!- Black Rob: Rolling hills
Deeper Love- Jauz: Sprints
Heads Will Roll (A-Trak Remix)- Yeah Yeah Yeahs: Tapbacks
Truffle Butter- Nicki Minaj, Drake, Lil Wayne: Jumps on a hill
I’m Different- 2 Chainz: Accelerations
Talking Body- Tove Lo: Rolling hills
What U Workin’ With?- Gwen Stefani, Justin Timberlake: Hill climb
2 On- Tinashe: Active recovery
Play Hard- David Guetta feat Neyo: Sprints
I Cry- Flo Rida: Standing run
Clumsy- Fergie: Rolling hills
Luxury: Cococure- Maxwell: Cool down

Follow the Leader- Wisin & Yandel, Jennifer Lopez: Warm up
Sugar- Flo Rida feat Wynter: Tapbacks
Work- Electric Bodega: Accelerations
Be Right There- Diplo, Sleepy Tom: Rolling hills
Workin’ Day and Night- Michael Jackson: Hill climb
Somebody (Gazzo Remix)- Natalie La Rose, Jeremih: Jumps on a hill
You’re Makin’ Me High- KIKKR, Ideh: Tapbacks
Boom Boom Pow- Black Eyed Peas: Sprints
Hype- Dizzee Rascal: Tapbacks
WTF- Missy Elliot: Active recovery
Take it to Da House- Trick Daddy: Hill climb
Runaway- Galantis: Sprints
The Way I Are- Timbaland: Seated/standing run
Drop it Low- Kat Deluna: Sprints
Keep You in Mind- Guordan Banks: Cool down

Switching gears a bit…do you need a delicious refreshing post run/workout snack to nibble on by the pool? Try my rendition of this watermelon mint feta salad! And enjoy.

-1 medium watermelon, freshly chopped up
-1 cup of crumbled feta cheese
-2 lemons, juiced
-Lemon zest
-A drizzle or two of extra virgin olive oil
-1 cup of freshly chopped mint leaves
-Sea salt and freshly ground pepper to taste

Add chopped watermelon to a glass bowl. Watermelon can be chilled or chilled after preparing this dish. Drizzle olive oil, add feta cheese and salt/pepper to taste. Add lemon juice and mix altogether thoroughly until evenly distributed. Sprinkle mint leaves on top, extra feta if you have it and lemon zest on top (I like to be generous as I like the taste of zest but add as much or as little as you desire). Chill in refrigerator for 5-10 minutes, then serve! Perfect poolside snack.

What are some of your favorite recipes for summer?

Weds Spin Playlist.

Hey there! As always I’ve got some spin jams for ya this week! These are also great songs for running or any high energy workout! Along with a spin cycle workout for you to enjoy.

Check out where I’ll be teaching spin cycle next in the Dallas/Ft. Worth area!

Let’s go for a ride!

Ching-A-Ling- Missy Elliot: Warm up
Greenlight- Pitbull, Flo Rida: Standing run
Cheerleader (Ricky Blaze Remix)- OMI: Accelerations
Ayo- Chris Brown, Tyga: Rolling hills
Hoohah- Fox Stevenson, Curbi: Tapbacks
California Love- 2Pac, Dr. Dre: Hill climb
Lean On- Major Lazer: Jumps on a hill
Cheap Thrills- Sia, Sean Paul: Seated/standing run
In My Room- DJ Mustard, Yellow Claw: Sprints
Let It Whip- Dazz Band: Active recovery/Tapbacks
Habits (Chainsmokers Remix)- Tove Lo: Rolling hills
Lean Wit It, Rock Wit It- Dem Franchize Boyz: Sprints
What You Know- T.I.: Hill climb
Can’t Feel My Face- the Weeknd: Rolling hills
I Will Never Know- Tall Black Guy, Moonchild: Cool down

What songs are you grooving to this week?

Weds Spin Playlist.

Hello there! As usual I’ve got some high energy jams for you today! Not 1 but 2 playlists this week! Perfect for spin class, running or power packed workouts! Hope you enjoy.

And be sure to check out where I’m teaching next in the DFW area and find me on Spotify! Username is of course thedancingrunner.

Let’s go for a ride!

Good Times Roll- Big Gigantic: Warm up
23- Mike Will Made It: Standing run
Get Low- Dillon Francis: Rolling hills
Dangerous- Kardinal Offishall: Tapbacks
Express Yourself- Diplo, Nicky Da B: Hill climb
Bangarang- Skrillex: Sprints
One Dance- Drake: Active recovery
Boyz- M.I.A.: Hill climb
That’s What I Like (Remix feat Gucci Mane)- Bruno Mars: Jumps on a hill
Paradise- Benny Benassi, Chris Brown: Tapbacks
Don’t Stop Til You Get Enough- Michael Jackson: Rolling hills
Chained to the Rhythm- Katy Perry: Hill climb
Bad Girl- Usher: Seated/standing run
11- Hitchhiker: Sprints
Day and Night- Majid Jordan: Cool down

Stranger- Chace, Yellow Claw: Warm up
Jumping Jack- Justin Mylo: Jumps
Right Now- Rihanna: Accelerations
Applause- Lady Gaga: Hill climb
Like I Would White Panda Remix)- Zayn: Hill climb
Turn Up the Music- Chris Brown: Sprints
Morenita- JP Candela, Robbie Rivera: Tapbacks
Timber- Pitbull, Kesha: Active recovery
You Don’t Know Me- Jax Jones: Jumps on a hill
Trouble- Offaiah: Sprints
I Got You- Bebe Rexha: Hill climb
Commander- Kelly Rowland: Sprints
Animals- Maroon 5: Rolling hills
Bourbon- Gallant: Cool down

What songs are rocking your workouts this week?

6 Reasons to Sign Up for a Summer Race.

If you’re anything like me, you have to brace yourself every summer for the intensity that is training in the insane crazy heat. We reach triple digits on a consistent basis in the summer time which can definitely make running all the more challenging! However, here are some reasons why you should still hit the roads and sign up for some races during those hot summer months.

1. To keep your fitness going strong. Sure it’s hot, and some days we just don’t want to be out there because of the sun blazing down our backs. But signing up for that local 5k or 10k will definitely keep your engine revved up and keep your fitness level high during the season.

2. Do it for the cold refreshing post race beverages after. Nothing is better after a run or race than an ice cold fruit pop or ice cold water…or hey, a margarita or beer? I am not judging.

3. There are actually some fun races in the summer months. If you are anywhere in the Dallas area, I recommend Too Hot to Handle, the Cobra 5k or the Hottest Half. All are fun races to get some miles in the hot hot heat.

4. To have an excuse to take long post race dip in the pool. Why not, you have earned it. Cool off those legs with a dip in the water.

5. As a benchmark race for those upcoming fall marathons. Testing out your speed in the summer will definitely get you prepped and ready for a fall 26.2.

6. Because when fall and winter roll around, you will feel so speedy! The cooler weather will feel so amazing if you race and/or train in the summer months. Believe it.

Are you signed up for any epic summer runs?

Weds Spin Playlist.

As usual I have awesome workout tracks for your eardrums today! Hope you enjoy. And follow me on Spotify if you have not already under thedancingrunner.

My weekly spin cycle schedule can be found here.

Let’s go for a ride!

Bon Appetit- Katy Perry: Warm up
We Make it Bounce- Dillon Francis: Jumps
I Like It- Enrique Iglesias: Accelerations
Bad & Boujee- Migos feat Lil Uzi Vert: Hill climb
Sweet Memories: CID, Kaskade: Sprints
Sweat- Snoop Dogg: Rolling hills
Let’s Go- Calvin Harris: Tapbacks
Pop Lock & Drop It- Huey: Jumps on a hill
Bad Language- Topi: Accelerations
Don’t Tell ‘Em- Jeremih: Active recovery
Sixes- D.O.D.: Hill climb
Pump It- The Black Eyed Peas: Tapbacks
Make My Love Go- Jay Sean: Hill Climb
We Wanna Party- TJR Savage: Sprints
The Hills- The Weeknd: Rolling hills
Distraction- Kehlani: Cool down

Light My Body Up- Nicki Minaj: Warm up
Ice Cream Paint Job- Dorrough: Standing run
ILYSM- Steve Aoki: Rolling hills
Drive- Sick Individuals: Sprints
Nobody Else But You- Trey Songz: Rolling hills
This is What you Came For- Calvin Harris, Rihanna: Tapbacks
Trouble- Offaiah: Hil climb
In the Night- The Weeknd: Jumps
Alright- Pitbull: Tapbacks
Run Up- Major Lazer: Seated/standing run
Get Me Bodied- Beyonce: Rolling hills
Tuesday- Drake, ILoveMakonnen: Hill climb
Good Times- Mr. Belt & Wezol: Hill climb
Into You (3LAU Remix)- Ariana Grande: Seated/standing run
Mr. Saxobeat- Alexandra Stan: Sprints
Don’t Hold the Wall- Justin Timberlake: Cool down

What songs are rocking your workouts lately? Share some of your Spotify faves with me!

Weds Spin Playlist.

Hey there! I’ve got a couple of awesome spin cycle playlists to share today for your workout pleasure! Hope you enjoy.

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

You can also find and follow me on Spotify under thedancingrunner where I post my playlists on a daily basis. These songs are high energy and great for spinning, running or any high intensity type of workout.

Let’s go for a ride!

Open- Yellow Claw: Warm up
Show Me Love (Safari Radio Mix)- Mobin Master: Jumps
10 Bands- Drake: Standing run
Bunnydance- Oliver Heldens: Sprints
Pound the Alarm- Nicki Minaj: Hill climb
Tonight Belongs to U!- Jeremih: Rolling hills
Let Me Love You (Zedd Remix)- Justin Beiber: Accelerations
Move On Me- Tom & Jame Holl & Rush: Tapbacks
Miss You Much- Janet Jackson: Hill climb
On the Floor- Jennifer Lopez: Jumps on a hill
You & Your Friends: Wiz Khalifa, Snoop Dogg: Rolling hills
Truffle Butter- Drake, Lil Wayne: Sprints
Ain’t Talkin Bout Love- twoloud Bounce Inc.: Active recovery
Stretch 2-3-4: Watch the Duck: Hill climb
Let the Groove Get In- Justin Timberlake: Accelerations
Why- Voyeur: Cool down

Now and Later (Henry Fong Remix)- Sage the Gemini: Warm up
Where Have You Been- Rihanna: Accelerations
Glamorous- Fergie: Hill climb
We Are Young (Jersey Club Mix)- Kyle Edwards: Tapbacks
She Will- Lil Wayne: Hill climb
That’s What I Like (Gucci Mane Remix)- Bruno Mars: Tapbacks
How Deep is Your Love- Calvin Harris, Disciples: Jumps
Touch It- Busta Rhymes: Rolling hills
Drop that Low- Tujamo: Sprints
Crank it Up- David Guetta: Jumps on a hill
Bae- Laidback Luke: Active recovery
Low Life: Future, The Weeknd: Rolling hills
Don’t- Don Diablo Remix: Tapbacks/Jumps
Light it Up- Major Lazer: Seated/standing run
Young and Menace: Fall Out Boy: Hill climb
Shut it Down- Dillon Francis: Team sprints
Redbone- Childish Gambino: Cool down

What songs are rocking your workouts lately? Are you on Spotify? Let’s be friends!