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!

A Night on the Rooftop with Sprouts and the Dallas Fitness Ambassadors.

I thought we’d take a quick break from the run chat to recap my evening with the Dallas Fitness Ambassadors! What better way to wind down on a Monday after the long work day than with libations, delicious bites from Sprouts, and a little yoga. This lovely event was held on the rooftop of The Alexan in Dallas. Perfect place to watch the sunset as we did a little meditation practice.

I am simply always go go go, and as a fitness instructor as well as a producer working behind the scenes in television my mind is always focused on my next task. So to slow down for an evening with some yoga nidra and yummies from my favorite local health food store was absolutely a real treat.

What is yoga nidra, you say? Well, it is nothing like power yoga or anything fast moving whatsoever. It definitely helps promote an overall sense of calm and relaxation.


I was definitely ready for some legit sleep after one session. This was perfect after my run I did a few hours prior.

It’s funny because shortly after this pic was taken the instructor made us hide our phones and keep them out of sight. It’s amazing how we are all glued to those things! It was really great to just unplug for a bit.

Sprouts also brought us a ton of goodies to take home, including nuts, dried fruit, chocolate and more. You had better believe I brought a bag of goodies home.

They also had fresh veggies, cheese, and cocktails on deck. Healthy happy hour at it’s finest.

After the yoga session I ventured over to the essential oil station where I made myself some body mist to take home. Lavender has the keys to my heart.

And of course we had some beautiful yogis that showed us some acro yoga poses after. That’s hashtag goals right there.

Overall it was such a fun, relaxing evening with my Dallas Fitness Ambassadors! I am so proud to be a part of this amazing fitness blogger/influencer network. To find out more, check out their website here!

And if you are in the Dallas/Ft. Worth area, be sure to check out the brand spanking new Lake Highlands Sprouts location – grand opening is Wednesday, May 3rd!!

How was your Monday? Have you ever done yoga nidra?

Divas Half Marathon Recap – Spoiler Alert…New PR!

Well I am back from a rather long, fun filled weekend! Hope you all had good times as well. I am here to recap my experience running the Divas Half Marathon on Sunday! What a lovely time it was despite fighting a few obstacles I made it through! And hello, yet another shiny PR is always the icing on the cake. But let’s backtrack a bit!

So my running bestie Tracy and I took the road trip down to Galveston for a long weekend getaway. We got an amazing condo via AirBnB right on the beach with awesome ocean views. I am loving all of the beach inspired décor inside as well. It was so cute and cozy and just perfect for staying a few days. We enjoyed the kitchen too…bought some groceries and did some cooking. Best way to save money on a trip hands down. We went to dinner a couple times but made breakfast and lunch in the condo. Win win situation.

Beach chillin’.

Saturday we made our way to the health and fitness boutique to get our race swag. The boutique itself was rather small so we were in and out of there. But I absolutely loved all of the sweet swag we got and of course all things pink just makes my soul happy. As some of you also know I am the official TX ambassador for this race series so I was proud to be there and represent.

Race morning! It was super windy at the start, with winds gusting 30+ miles an hour and a cool breeze coming off of the ocean. I didn’t mind it because honestly I race better with a little less humidity. So despite the wind, we got lucky with the temps! Hey, super early start really helps too as there was plenty of cloud cover.

So since I have a 50 mile race coming up right around the corner I did not quite taper for this race, instead kept my mileage fairly high. I’ve been running 70-80 mile weeks consistently in training for this ultra. So I kind of just decided to run this one as a fun run type race and as part of my pre birthday festivities. But as some of you know one of the advantages to upping your miles can be that it can make you a tad faster! I sort of ran this race by feel and was clocking 7 minute miles for most of the way through. It has been a minute since I’ve been able to hold that pace for so long! I felt so incredibly strong during this race, mentally and physically. Despite the crazy winds that I was literally pushing against in the back half I made it through. With a shiny beautiful PR of 1:42:10. My 32nd 13.1 and also my fastest ever half marathon! I placed 2nd in my age group out of 178 women and 8th overall out of 1,288. You can’t beat a fairly small race but I have to say that hard work definitely pays off.

Yes, the medal was quite beautiful. And fancy!

How was your weekend? Have you ever run a Divas race or any other festive/themed run?

Virtual Coffee Date.

Hey there! Hope your Thursday is rockin’ and rollin’. Or should I say Friday eve! I thought it would be a good day for a virtual coffee date. Or hey, wine or kombucha…whatever is your drink of choice. So pull up a seat, grab that beverage and let’s get it going.

If we were having a virtual coffee/wine/kombucha date, I’d tell you…

That work has been absolutely hectic and I am ready for a beach vacation. One of my besties, Tracy and I are headed down 45 south to Galveston this weekend for a race-cation! Hello Divas Half Marathon. As some of you know I am an ambassador for this race so it will be a good one. This is totally just a ‘fun run’ for me. We got an AirBnB condo right on the beach all to ourselves so it is going down. Perfect way to celebrate my pre birthday weekend (my b-day is April 26th).

I am actually so excited and ready to embrace turning 33 next week. I think being in your 30s is such an empowering, amazing time in your life and I really feel like I’ve grown into my own skin, so to speak. I’ve gone through so many ups and downs the last few years but it feels amazing to be in the place I’m in right now, at this very moment.

Have you tried the Cherry Blossom wine from Trader Joe’s? It’s such a great pinot noir with an excellent price tag too. If you have a TJ’s in your area, you must check it out.

I’ve been loving going to different parks to explore after work lately. It is kind of like my way to unwind from the work day when I am not teaching classes at the gym.

For all of my guilty pleasure Bravo TV watchers, did you watch the RHOA reunion? It was so juicy…4 part series so I am looking forward to catching up on part 2 when it airs. Also…Sweet Home Oklahoma. Hilarious show. I will be catching up on that tonight so do not tell me about the latest episode.

What would you tell me if we were having a coffee/wine/kombucha date?