Weds Spin Playlist.

Ohh yaaass I’ve got not 1 but 2 workout playlists for your eardrums today!! Hope you do enjoy. These songs are great for spin class, running or any high intensity workout!

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 where I update my playlists on a weekly basis.

Let’s go for a ride!

Right Amount of Wrong- Gianni Blu: Warm up
SHH…Be Quiet- DJ Sherry, Petey Pablo: Sprints
Bum Bum Tam Tam (Jonas Blue Remix)- MC Fioti: Tapbacks
POWER- Kanye West: Hill climb
Shooting Star- David Rush, Pitbull: Tapbacks/Jumps
Basil Connect- Quintino: Accelerations
I Got the Juice- Janelle Monae, Pharrell: Rolling hills
Neva Eva- Trillville: Jumps on a hill
Fine By Me- Chris Brown: Hill climb
Trouble- Offaiah: Sprints
Chun-Li- Nicki Minaj: Active recovery
Cha-Cha- DJ Sliink Remix: Rolling hills
Lover- Tommy Trash: Accelerations
Naughty Girl- Beyonce: Hill climb
Unravel Me- Sabrina Claudio: Cool down

The Way We Do This- Ape Drums, Busy Signal, Major Lazer: Warm up
Galang- M.I.A.: Accelerations
Sun Comes Up (Offaiah Remix)- Rudimental: Seated/standing run
Yella- Smookie Illson: Rolling hills
Colors- Jason Derulo: Jumps
I’m Good- Blaque: Rolling hills
Moves- Big Sean: Hill climb
Ayo- Chris Brown, Tyga: Active recovery
Love it Like That- Pink Panda: Tapbacks
Say Less- Dillon Francis: Sprints
Push It- Rick Ross: Standing run
What I’ve Waited For- Vicetone: Hill climb
Show Me- DallasK: Accelerations
Live it Up- Jennifer Lopez: Tapbacks
Addicted to a Memory- Zedd: Sprints
Stash- The New Mastersounds: Cool down

What songs are rocking your workouts this week?

Confessions of a Cycle Instructor, Continued and Weds Spin Playlist.

Happy hump day to ya! I’ve got some jams you will love today!! And also a continuation of cycle instructor confessions…just because we can. So let’s get to those…first. BTW you can see parts 1, 2, and 3 here.

Sometimes I do not wear my cycle shoes to teach classes. This is partially because I need new cycle shoes, like yesterday. I have worn my current ones completely out. That’s what happens when you teach classes for 5+ years. and yes, I definitely have gone for a RUN right before class then hopped right on the bike with my running shoes on. No shame.

Yes, you are allowed to throw your hands in the air like you just don’t care, in my class. Or if you’re sexy and you know it, clap your hands. Don’t be shy. I like to have fun and work hard all at the same time.

I like when people look really intense in class-and if it looks like they are faking resistance or being lazy I will call you out. So don’t make me come over there and TURN YOUR KNOB UP. I ain’t a killa but don’t push me.

I also love when the whole class is totally synchronized when we are doing tap backs to the beat. YESSS. My favorite thing ever. It’s like a beautiful orchestra to me.

Without further ado let’s get to the playlist! Enjoy the ride!!

Nice for What- Drake: Warm up
Rock Right Now- Firebeatz: Standing run
2 Souls on Fire- Bebe Rexha, Quavo: Rolling hills
Pills & Automobiles- Chris Brown: Tapbacks
Whistle- 4B: Accelerations
Messin’ Around- Pitbull: Hill climb
In My Room- Yellow Claw: Sprints
Ride That Thing- Redlight: Jumps
Campaign- Future: Hill climb
Live the Night- W&W: Sprints
The Real Don- Active recovery
Carry Out- Timbaland, Justin Timberlake: Seated/standing run
Telephone- Lady Gaga, Beyonce: Hill climb
The Mack- Nevada, Mark Morrison, Fetty Wap: Rolling hills
Shy Guy- Diana King: Jumps on a hill
House Work (Carnival VIP Mix)- Jax Jones: Sprints
Cranes in the Sky- Solange: Cool down

Be sure to follow me on Spotify and see where I’ll be teaching spin class next in the Dallas area!!

What songs are rocking your workouts this week?

Weds Spin Playlist.

Happy hump day to ya! I’ve got some grooves and jams you will love today!! These songs are great for spin cycling, running or any high intensity workout! Hope you enjoy!

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

Plus follow along on Spotify where I posted updated workout playlists on a weekly basis!

Let’s go for a ride!

Look Alive- Bloc Boy JB, Drake: Warm up
House Party- The Knocks, Captain Cuts: Sprints
What’s My Name?- Rihanna: Jumps
Aint My Fault- Zara Larsson, R3Hab: Rolling hills
Bartier Cardi- Cardi B, 21 Savage: Hill climb
Like a G6- Far East Movement: Accelerations
Satisfaction- Benny Benassi: Tapbacks
Bandz A Make Her Dance- Juicy J: Hill climb
Fun- Pitbull: Jumps on a hill
Flex- Rich Homie Quan: Active recovery
Magenta Riddim- DJ Snake: Accelerations
Bounce Back- Big Sean: Hill climb
Hit the Road Jack- Throttle: Sprints
Dark River- Sebastian Ingrosso: Hill climb
Crazy- Teemid, Joie Tan: 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- will.i.am., 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! I’ve got a jammin’ spin cycle playlist for you to move and groove to! This playlist can also be used for running or any high intensity energetic workout!! The workout below is also for my fellow spin cycle instructors, feel free to use it in your classes!

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

Also, follow along on Spotify: thedancingrunner

Let’s go for a ride!

Release- Timbaland, Justin Timberlake: Warm up
Piñata- Throttle, Niko the Kid: Accelerations
Anywhere- Rita Ora: Standing run
Lose My Breath (Maurice’s NuSoul Mix)- Destiny’s Child: Rolling hills
DJ Turn it Up- Yellow Claw: Jumps on a hill
Universal Mind Control- Common: Tapbacks
Where Have You Been (Paperchaser Remix)- Rihanna: Sprints
You Be Killin Em- Fabolous: Active recovery
Momentum- Don Diablo: Hill climb
Black Beatles- Rae Sremmurd: Seated/standing run
Live the Night- W&W, Hardwell, Lil Jon: Accelerations
Pills & Automobiles: Chris Brown: Tapbacks
Make My Love Go- Jay Sean: Rolling hills
Pony Jump On It- Kyle Edwards: Sprints
Dance On Me- Waseem Stark: Hill climb
Soundscapes- L’Indecis: Cool down

What songs are rocking your workouts this week?

5 Ways to Love Running in the Dark.

DARKNESS…are you scared of running in it? Do you think the boogeyman will come and get you?! There are many ways to actually enjoy running in the dark, and I am here to provide you with a few tips and ways you can survive it. And not only survive it really, but have FUN and love doing it! Because running should be fun, and if it isn’t then what are you doing it for?

Let’s get to it!

1. Safety in numbers. Really the number one way to enjoy running in darkness is to grab a few of your closest (craziest) running buddies to have with you along for the ride. Whether it is a 5 AM jaunt before sunrise or galavanting in the night after work, you can guarantee you will have 1,000 times more fun if you are with others. I personally love my early morning runs with my die hard runner buds, they are the main reason why I love morning running during the work week.

2. Light it up!! There are so many excellent options for headlamps, you can even buy them super cheap at places like Lowe’s/Home Depot etc. I love my Petzl headlamp from REI, it has endured many a dark trail run. They are especially helpful if you are interested in running ultras, many times these races start and/or END in the dark so you will want to be well prepared. I know friends that like the lit up reflective vests too and also you can put blinky lights on your hydration pack if you carry one on your back.

3. Watch that fancy footwork. Always be sure to watch your footing in the darkness, on the trail and even on pavement. It is easy to miss spots and take a tumble so having lights to see and being cognizant of your foot placement makes all the distance.

4. Stay alert/run against traffic. This is one of the things I love the most about trail running is that you don’t have to worry about traffic at all. But when on the ROAD be sure to stay aware of your surroundings at all times. I do not wear headphones when I run for this very reason. If I listen to music at all it is low volume and I’ll carry my phone. And always try to run in lit up areas that are well populated especially if running alone.

5. Realize that running in the dark will make you super TOUGH mentally. Not many people enjoy running outside when it is cold and dark (and this is without a doubt the time of year that many runners lose focus and/or interest due to lack of motivation) so just you getting out there and roughing it out will make you a total BOSS. You don’t have to go super long, either. Even a quick 3-4 mile jaunt will make all the difference and come spring time you will be totally dominating your races. Believe it.

How is your training going? Anyone have any sweet runner reflective gear they’ve bought lately?

TGIFriday Faves.

Hello again Friday!! I am so happy that you are here. Cannot wait for some fun free time this weekend. Why does it seem like this week dragged a bit? Not sure but very happy to let my hair down and enjoy some fun free time. I’ve got a 25K trail race on tap, good times with friends and loved ones and then a whole lot of relaxing on the agenda!

Let’s get to this week’s faves!!

This cute top…I feel like especially living in Texas I’m always needing more long sleeved tops for winter.

18 strength moves you’ve got to try. Love me some russian twists.

28 ways to never have a wardrobe malfunction again. I admittedly have never tried no-tie shoelaces. Clearly its time.

The Forerunner 645 with MUSIC!? Who has one? Tell me all about it…I kind of want one.

That’s all for this week! Have a marvelous Friday.

What’s on tap for your weekend? Any fun races? Who is venturing out to the trails?!

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?

Random Thoughts Thursday.

Hi there and welcome to random thoughts Thursday! This is the part of the week that I spill on the latest and greatest thoughts going on in my head. Sometimes it is about running and sometimes it is definitely not. So have a seat, feel free to play along and/or laugh at my randomness. Let’s get started, shall we?

Hey, while you’re at it…get you a snack too.

Janet approves.

So are you super into the, “new year new me” stuff that 2018 brings? I kind of am and then again I am not. I actually taught a class on New Year’s Day at the gym so I love being a part of that when we get new members coming in and taking over all of the classes. And yes, I realize a lot of them fall off a short time later. But I guess when it comes to my personal life I kind of feel like it’s a bit flaky to hop on the bandwagon of saying you will somehow be this brand new person just because it is January 1st. I do love the optimism though. So I’m torn. HA.

Speaking of flaky I do think that is one thing I want to leave behind from last year. Flaky ass people! I just do not have time for it, anymore. I am too busy to dance around people that cannot make up their minds. Make a plan and stick to it. If you are a flip flopper you will be erased deleted and unfollowed.

Thank you! Deuces.

One website that I am obsessed with is Lipstick Alley (guiltiest of celebrity gossip pleasures). Well that, and Reddit Running. If you are not already following Reddit Running I suggest you do so immediately. Complaints and Confessions Thursday…LOVE.

I am eyeing another 100 miler to run this year. My eye is on Brazos Bend and yes there are GATORS on the trail. My friends who have done it (yes I have so many crazy trail runner friends now and I love it) tell me that the gators are used to people and they actually don’t really move from their homes during the race that has like hundreds of runners on the trail. HMMM…I like danger so we shall see what happens. Registration for the hundo has not even opened yet so I have some time.

I am actually missing dancing so I am going to have to either sign up for some dance classes in the near future or hit up some salsa dancing with friends one weekend. Fun fact I used to teach dance at the gym (hence my blog name thedancingrunner) so dancing is just in my bones. Now I just dance while I run.

Yes. Exactly like that.

This year I think I am going to be a RUN CLUB hopper some more. I actually love going to different run groups to see what the dynamic is there. I host a morning run group during the week but love running with different folks on weekends. Plus it helps me change up my usual long run route. This weekend I will be running with my favorites, the White Rock Running Co-Op. They are some speedsters and they also know how to have a good time. Cheers to miles and mimosas after.

What are some of your random thoughts this week?