How to Survive ‘Corona Crazy’ and Keep Running Happy.

Well I tell you what it has been a while since I’ve written a post on a Wednesday! Mostly lately I’ve been keeping my posts to 2 days a week while I try to survive being an essential worker. It is hard at times but I have some pretty dang fashionable masks as a result. And buffs that double as masks.

So since all of this pandemic mess has occurred, how has it affected your running? Do you feel a little bit lost with the fact that you have nothing to train for? OR…are you one of those people who ‘train for life’? I mean it is good to keep your fitness up even if you are not in a constant state of competition. You versus you – I am all about that.

How do you stay motivated in the midst of all of the crazy? How do you avoid ‘runner burnout’ when you can’t even go to the germ infested gym to cross train? I have some tricks of the trade to keep you running strong and happy.

Understand that it is okay to ‘not be okay’ during these uncertain times. We are all going through some sort of emotional roller coaster right now. For some, the ‘Rona has hit close to home, or perhaps you just watch the news far too much than you should. GIVE YOURSELF a effing break. For God sakes. If this means that you need more time for self care and less time to beat your friends on the Strava leaderboards, then so be it. Take the time you need. Your sanity depends on it.

Take advantage of the ‘at home’ workouts. One of my favorite apps to cross train with is Nike Training Club. I’ve been using the app for YEARS. There’s quite the impressive library on there with workouts galore. And you can do them all in your living room while getting stronger.

Decide if virtual races are your thing. Or maybe not. I’m one of those people that doesn’t need a looming race on the horizon to be a consistent runner. Part of this is because I’ve been training for marathons/ultras and running on my own for years and years. Running is my bread and butter, my staple for life. Once you develop that habit you’re just damn good at it. Like breathing. I’m thankful for that. But if you need a race to stay consistent then do the damn thing. It can be fun to have something to look forward to.

Buy yourself some runner swag. Whether it’s a new Garmin, fresh new pair of kicks, or that hat you’ve been eyeing in the window at your favorite running store. It may just what you need to keep it moving.

What are some other things you’ve been doing to stay running happy ?!

Weds Spin Playlist.

It’s spin cycle Wednesday! This is the day that we share workout songs, including some hot new tracks and throwbacks!

Also there is a workout for my fellow spin cycle instructors. Enjoy!

Be sure to follow me on Spotify and check the schedule to see where I’m teaching next.

Let’s go for a ride!

Maldad- Steve Aoki: Warm up
Hype- Dizzee Rascal: Accelerations
S&M- Rihanna: Tapbacks
This Groove- Oliver Heldens: Rolling hills
Sweat it Out- Khleo Thomas: Sprints
We Still in This- B.o.B.: Hill climb
Good Idea- SLATIN: Jumps on a hill
I Got Love- Don Diablo, Nate Dogg: Tapbacks
Hit the Lights- Jay Sean, Lil Wayne: Rolling hills
Cash Sh*t- Meg thee Stallion: Seated/standing run
1 Thing- Amerie: Hill climb
Pump it Up- Endor: Accelerations
Simmer- Mahalia: Active recovery
No Letting Go- Wayne Wonder: Hill climb
Around the World- Natalie La Rose: Jumps on a hill
Tints- Anderson Paak, Kendrick Lamar: Cool down

Share your fave workout songs with me!

Weds Spin Playlist.

Hey there! It’s spin cycle Wednesday!! I’ve got some new tracks and throwbacks for y’all today! Plus a great workout for my fellow fitness/cycle instructors. Let’s go for a ride!

Come check out my classes if you’re local! My schedule is posted here.

And don’t forget to follow me on Spotify!

Let’s go for a ride!!

End of Time- Beyonce: Warm up
TTU- Flosstradamus, Waka Flocka Flame: Accelerations
Rude Boy- AZ2A: Tapbacks
Moves Like Jagger- Maroon 5: Rolling hills
Medicine- Jennifer Lopez, French Montana: Seated/standing run
In the Air- Tom & Jame: Sprints
Hot Girl Summer- Megan Thee Stallion: Active recovery
Money in the Grave- Drake: Hill climb
Crazy- Felon: Jumps on a hill
Boom!- Tujamo: Rolling hills
All Night- Pitbull: Accelerations
Little Bad Girl- David Guetta: Tapbacks
Let Me Hold You- Cheat Codes, Dante Klein: Standing run
Drop it Low- Ester Dean: Accelerations
This Groove- Oliver Heldens: Hill climb
Bust ‘Em- Party Favor: Sprints
Are You Still Down- Jon B: Cool down

Share some of your favorite workout songs with me!

Weds Spin Playlist.

Happy hump day! It has been a BUSY week around these parts but I decided it was high time I posted a hot and fresh spin cycle playlist! As always these tracks are great for spin class, running or any other high energy workout! And of course I’ve included a workout for my fellow spin instructors to go along with it.

Catch me on Spotify and check out where I’m teaching class next if you’re local.

Let’s go for a ride!

Comfortable- Lil Wayne, Babyface: Warm up
OMG- Tommy Trash: Accelerations
ME N U- CID, Riddim Commission: Tapbacks
4 Minutes- Madonna, Justin Timberlake, Timbaland: Rolling hills
Panini- Lil Nas X: Seated/standing run
Done for Me- Charlie Puth, Kehlani, Loud Luxury: Tapbacks
Fight Night- Migos: Sprints
It Takes Two- Rob Base: Hill climb
Run This Town- Offaiah: Sprints
Turn Me On- Riton, Oliver Heldens: Active recovery
Tonight Belongs To U!- Jeremih: Jumps
Like This- Mims; Hill climb
Boasty- Idris Elba: Jumps on a hill
We Got That Cool- Afrojack, Icona Pop: Accelerations
Sweet Memories- Seated/standing run
Simmer- Mahalia, Burna Boy: Rolling hills
Light the Sky- Dannic: Sprints
Forevermore- Yuna: Cool down

What hot songs are on your workout playlists this week?

Weds Spin Playlist.

Finally I’m coming up for air to hit you with this week’s spin cycle playlist! Lots of hot new tracks and some throwbacks. Hope you enjoy!

Also check to see where I’m teaching classes and find me on Spotify!

Let’s go for a ride!

Now and Later- Mark & Kremont, Sage the Gemini: Warm up
Bam Bam- Laidback Luke: Accelerations
Mi Gente (Homecoming Live)- Beyonce, J Balvin: Rolling hills
Fun- Kaskade: Tapbacks
Turn Around- Flo Rida: Hill climb
Fallin’- Sick Individuals: Seated/standing run
Pure Water- Migos: Sprints
Tip Toe- Jason Derulo, French Montana: Active recovery
POM POM- Henry Fong, Lady Bee: Sprints
Fine By Me- Chris Brown: Rolling hills
Jump- Rihanna: Jumps on a hill
Gucci Moves- Jewelz & Sparks: Accelerations
Like This- MiMS: Hill climb
Hotel Room Service- Pitbull: Tapbacks
Love it Like That- Pink Panda: Hill climb
Hit the Lights- Jay Sean- Sprints
Tightrope- Janelle Monae: Jumps
Destination- Ruck P: Cool down

What workout tracks are you loving this week?

Weds Spin Playlist.

Hey and happy hump day! I have a hot workout playlist for your eardrums today! These songs are great for spinning, running and anything high energy. Hope you do enjoy.

Check out whee I’m teaching spin class next and also follow along on Spotify!

Let’s go for a ride!

Done for Me (Loud Luxury Remix)- Charlie Puth, Kehlani: Warm up
Que Calor- Major Lazer, J Balvin, El Alfa: Rolling hills
Wish Wish- DJ Khaled, Cardi B, 21 Savage: Sprints
Formation (Homecoming Live)- Beyonce: Rolling hills
Post Malone (VIZE Remix)- Sam Feldt: Seated/standing run
Dance Again- J. Lo, Pitbull: Tapbacks
Drop it- Tujamo: Accelerations
Jump- Rihanna: Hill climb
Just a Little More Love- David Guetta, Wally Lopez: Tapbacks
Whole Lotta Lovin’- DJ Mustard, Travis Scott: Active recovery
Hit the Road Jack- Throttle: Sprints
Truffle Butter- Nicki Minaj, Drake: Hill climb
Grapevine- Tiesto: Jumps on a hill
Fight Night- Migos: Accelerations
September (Remix)- Earth, Wind & Fire: Rolling hills
Peace- Intalekt: Cool down

What songs are your go to PUMP IT UP songs?!
Instructors – What do you tell your classes to get them PUMPED UP??
Trust those legs- they’re stronger than you think.

Weds Spin Playlist.

Hi there and happy hump day! I am back with the hot workout tracks for you today! Along with a workout for my fellow spin cycle instructors!! Let’s go for a ride!

Peep where I’m teaching classes next here and also follow along on Spotify!

And remember – life is like a SPIN BIKE – you’ve got to keep moving. Along with your beat, and maybe dance every once in a while. It’s good for the soul.

Boasty- Wiley, Stefflon Don, Sean Paul, Idris Elba: Warm up
Ragga- Thomas Newson: Accelerations
Rude Boy- Rihanna: Rolling hills
I Like It- Cardi B: Seated/standing run
Voulez vous- Bali Bandits: Tapbacks
Too Hot- Jason Derulo: Rolling hills
Trouble- Offaiah: Sprints
Live the Night- W&W, Hardwell, Lil Jon: Jumps on a hill
Green Light- Beyonce: Active recovery
I Wanna Feel- Secondcity: Tapbacks
My Back (Jersey Club Mix)- Ciara, Kyle Edwards, DJ Bake
We Like to Party- RetroVision: Sprints
Feel It- Three 6 Mafia, Tiesto: Standing run
Money in the Grave- Drake: Hill climb
I Know You Want Me- Pitbull: Tapbacks
El Camino- Black Caviar: Jumps
Island- Dropgun: Accelerations
Tadow- Masego, FKJ: Cool down

What songs are you grooving/working out to this week?

Weds Spin Playlist.

Hey there! The Weds spin playlist is back with some hot new tracks and throwbacks! These songs are great for any high energy workout and I’ve included a spin cycle workout for my fellow instructors!

Be sure to check out where I’m teaching classes next and also follow me on Spotify!

Let’s go for a ride!

Fuego- Sean Paul, DJ Snake: Warm up
Freeze- T-Pain, Chris Brown: Accelerations
Piñata- Throttle, Niko the Kid: Seated/standing run
She Wants to Move-N.E.R.D.: Rolling hills
Waiting- Oliver Heldens: Tapbacks
Uproar- Lil Wayne: Jumps
Cream- Tujamo: Sprints
Get Up- Bingo Players: Hill climb
What’s Up Danger- Blackway, Black Caviar: Tapbacks
Wish Wish- Cardi B, 21 Savage: Accelerations
In the Air- Tom and Jame: Tapbacks
Instruction- Demi Lovato, Jax Jones: Sprints
Work it- Missy Elliot: Active recovery
Ragga- Thomas Newson: Sprints
Stay for It- RL Grime, Miguel: Hill climb
Hit the Lights- Jay Sean: Jumps on a hill
If I Was You- Far East Movement: Accelerations
Kickin’ Back- Mila J: Cool down

What songs are on your workout playlists this week?

Weds Spin Playlist.

Hope you all are rocking your hump day!! I’ve got some fresh hot tracks and throwbacks for your workouts today! And of course a workout for my fellow spin cycle instructors. Enjoy!

Follow me on Spotify and click to see where I’m teaching spin class next if you live in the Dallas/Ft. Worth area!

Let’s go for a ride!

Harder- Jax Jones, Bebe Rexha: Warm up
Crank it Up- David Guetta, Akon: Tapbacks
S&M- Rihanna: Rolling hills
Olha A Explosão- MC Kevinho, 2Chainz, French Montana: Sprints
Temporary Lover- Chris Brown: Seated/standing run
Keep it Goin’- Deorro: Tapbacks
Rock the House- CID: Accelerations
SWISH- Tyga: Hill climb
Rave Machine- METAFO4R: Jumps on a hill
Tambourine- Eve: Sprints
Turn Around- Flo Rida: Active recovery
Habibi: Moti: Hill climb
In Common- Alicia Keys, Kaskade: Rolling hills
Thumbs Up- Kill the Noise: Sprints
Drop- G-Eazy: Seated/standing run
Get Down- Retrovision: Hill climb
I Like It- Teenear, Lil Baby: Jumps on a hill
Reaction- Sick Individuals: Accelerations
Dancing with a Stranger (Cheat Codes Remix)- Normani, Smh Smith: Cool down

What songs are rocking your workouts this week?

Weds Spin Playlist.

Hey there! I’ve got a hot spin cycle playlist you will love today!! New tracks and throwbacks included for your spin cycling/running/workout pleasure.

Hope you enjoy!

Follow me on Spotify and click to see where I’m teaching spin classes next if you’re local!

Let’s go for a ride!

For Free- DJ Khaled, Drake: Warm up
Light the Sky- Dannic, Airto, Rob and Jack: Accelerations
House of Funk- Trace: Tapbacks
Body Operator- DJ SpinKing: Rolling hills
Get Me Bodied (Extended Mix)- Beyonce: Jumps
I Love It- Icona Pop: Sprints
Wish Wish- Cardi B, 21 Savage: Hill climb
Put Your Drinks Up- Tony Junior, STUK: Jumps on a hill
Throw a Fit- Tinashe: Active recovery
Energy- Big K.R.I.T.: Hill climb
Salvation- Kill the Noise: Accelerations
Reverse- Sage the Gemini: Tapbacks
Light it Up (Remix)- Major Lazer: Seated/standing run
I’m Good- Blaque: Rolling hills
ILYSM- Steve Aoki: Sprints
Say What You Wanna- Tujamo: Hill climb
Give My Love- Joyryde: Accelerations
Mood- dvsn: Cool down

Share your workout tracks with me! Anything hot and new that you are loving?