Weds Spin Playlist.

Hey there! Happy hump day to you. I have a sassy workout playlist for you today!! It is aptly titled “Rumble in the Jungle”. HA!! So let’s get into it, shall we?

Be sure to follow me on Spotify and check out my current schedule to see where I’ll be teaching spin class next.

Let’s go for a ride!

Rumble- Roulsen: Warm up
Mi Gente (4B Remix)- J Balvin, Willy William, 4B: Accelerations
We Found Love- Rihanna: Tapbacks
Higher- Taio Cruz: Hill climb
What You Know- T.I.: Seated/standing run
In the Air- Tom & Jame: Sprints
Jungle- Pitbull: Active recovery
Play Hard- David Guetta, Ne-Yo, Akon: Jumps
Know No Better (Super Cruel Remix)- Major Lazer, Travis Scott, Camila Cabello, Quavo: Rolling hills
Paradise- Benny Benassi, Chris Brown: Jumps/Tapbacks
Run This Town- Offaiah: Hill climb
Boom Boom Pow- Black Eyed Peas: Rolling hills
Rinse & Repeat- Riton: Accelerations
Everytime the Beat Drop- Monica: Seated/standing run
ILYSM- Steve Aoki: Sprints
Pony (Jump On It)/Sick Individuals Remix- Tough Love, Ginuwine: Hill climb
Blue Ocean Floor- Justin Timberlake: Cool down

What songs are you grooving to this week?

Thanksgiving Eve Random Thoughts and a Turkey Day Workout Playlist.

Hi there! Happy Thanksgiving EVE!! I’ve got a fab Turkey burn workout playlist and some random thoughts a day early for you today! Since it is basically the end of the work week. Love it love it. Let’s all celebrate in unison.

And here with go with the random thoughts, in random order.

The Sweet Harvest Pumpkin tea from Celestial Seasonings this week has been giving me life. It is oh so good and has been the perfect way to boost the work day. I may be becoming a tea lover more than coffee. Okay not really. But I do love me some tea in the chilly months. Soothes the soul.

Thanksgiving punch? You had better believe I will be making a rendition of this come tomorrow. It is happening.

Does anyone make a super special dish on Turkey Day?! I always make the sides and my mama does the turkey. Anything sweet potato related, sign me up. Specifically with marshmallows.

The Seven Pillars of Running Wisdom. Fantastic podcast! Get after it.

While we are on the topic of podcasts, doesn’t it seem like everyone & their granny has one lately? I feel like podcasting is the new blogging. Also I believe that not everyone really needs a podcast. But let’s just keep that between you and me.

But I am entertained by the pop culture and the hot mess type ones. I mean, I do like the Real Housewives so you already knew I liked trainwrecks.

Also a confession to make, I still watch ‘Watch What Happens Live’ on Bravo every now and again. Andy Cohen has a place in my heart.

Did you know that John Legend and his wifey did a macaroni and cheese cookoff? I thought that was the cutest. John Legend’s mac and cheese is the more traditional one that everyone likes and Chrissy’s is the more modern up to date one. Which one would you choose?

The CHELSEA TROT will be going down tomorrow morning, aka long run before the relaxing day. There is nothing better than putting your feet up after working hard and relaxing with family and good eats.

Without further ado let’s get to the Turkey Trot playlist! The spin playlist will be back next week!! For more workout tracks, visit me over on Spotify!

How’s your week going? What are you thankful for??
Running, good friends and family, chilly mornings in Texas finally – and of course YOU!

Weds Spin Playlist.

It’s that time again! Spin playlist Wednesday. I’ve got some great workout tracks for cycle and fitness enthusiasts alike! Hope you enjoy. And check out where I’ll be teaching next if you’re local.

Um, can we talk about how crazy that gif above looks?! That dude has some powerful legs and core.

Also follow along on Spotify where I post playlists on a weekly basis!

Let’s go for a ride!!

Told You So- Miguel: Warm up
Kumbaza- Chuckie: Accelerations
Tambourine- Eve: Rolling hills
Just a Lil Bit- Frey: Jumps
On the Floor- J.Lo: Tapbacks
Reverse- Sage the Gemini: Rolling hills
Energy- Drake: Seated/standing run
Freak (And You Know It)- Joe Stone: Taobacks/hill climb
Body Operator- DJ Spin King, French Montana & Jeremih: Sprints
Like This- MiMS: Active recovery
In The Air- Bad Royale, Killa Graham, T-Pain: Hill climb
Run This Town- Offaiah: Accelerations
Bad & Boujee- Migos: Rolling hills
Sweet Memories- CID: Jumps on a hill
Electric Feel (Justice Remix)- MGMT: Hills climb
After Party- Dorrough: Sprints
South of the River- Tom Misch: Cool down

Tell me something random about your Wednesday!
Work is crazy – I am powered mostly by coffee and running today.

Halloween Ride – Weds Spin Playlist.

Hi there! It is that time of year again. Halloween spin playlist time! I’ve got some spooky grooves for your workout pleasure today. I’ve included a spin cycle workout for my fellow instructors/cycle enthusiasts as well! Hope you enjoy.

And check out where I’m teaching spin class next in the Dallas/Ft. Worth area! Also be sure to follow me on Spotify.

Let’s go for a ride!

Blood On the Dance Floor/Dangerous- White Panda/Michael Jackson: Warm up
Disturbia- Rihanna: Jumps
I’m in Love With a Monster- Fifth Harmony: Tapbacks
Freaks Come Out At Night- Whodini: Sprints
Locked Away- R. City: Seated/standing run
She Wolf- Shakira: Hill climb
Murder- Justin Timberlake: Rolling hills
Black Cat- Janet Jackson: Hill climb
Creep- TLC: Jumps on a hill
Toxic- Britney Spears: Accelerations
Trap Queen- Fetty Wap: Active recovery
Thriller- Michael Jackson: Rolling hills
Can’t Feel My Face- The Weeknd: Tapbacks
Animals- Maroon 5: Rolling hills
Runaway- Galantis: Sprints
Haunted- Beyonce: Cool down

What songs are rocking your workout playlists this week?

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?