15 Thoughts of a Fitness Instructor During Spin Class and Weds Spin Playlist.

So we’re getting off the run chat a little today to talk about a few THOUGHTS I have while teaching a spin classI I thought this would be fun. I have to say I absolutely LOVE teaching fitness classes and it is definitely something I thought that I’d never love as much as I do now! There are so many perks and it is great to help people achieve their fitness goals. I’m usually thinking about 888 things while teaching (multi-tasking at its finest) but…here are just a few.

1. Crazy day at the 9 to 5. Totally about to de-stress in class right about now. Cycle therapy. Kind of like running (or dancing) except on the bike.

2. I’m not sure that the handful of almonds and banana I ate earlier as a pre workout snack was enough. I’m actually starving.

3. Okay…it’s only one hour. Just get through it one song at a time.

4. Swing of caffeinated beverage (usually iced tea or coffee) okay. Game face on. Now I am ready.

5. That guy’s seat is totally TOO LOW to be riding that bike. Doesn’t he know that? I feel like all people should automatically know this.

6. Go help a brother out. Poor guy. He totally looks like he needs help with his bike setup.

7. She does too. And now she is telling me that her crotch hurts. I know girl. It happens to all of us. The seat sometimes can be just not comfortable. You’ll get used to it. Get those crotch/butt muscles strong and tight and you won’t feel it.

8. Tell her that, without actually telling her that.

9. Alright. Time to spin!

10. Warm up song…swag on. Let’s go.

11. Time to sprint! Crank up the resistance.

12. That girl totally has her GAME FACE on. She is killing it. Werk.

13. Big a$$ hill climb. Yes, I want you to look like you are about to die. That is the whole point.

14. Class complete. Cool down and stretch. Done and done. Yes…you burned all of the calories. Because that is what I do. I’m a murderer/calorie killa.

15. Instructor selfie once everyone leaves…just because.

And without further ado…let’s get to the spin list! These songs are great for running too! Find me on Spotify and check out where I’m teaching next if you’re local!


Good Life- Oliver Heldens, Ida Corr: Warm up
All Night (Starkillers Remix)- Pitbull: Accelerations
Level Up- Ciara: Rolling hills
Motorspeed- Salvatore Ganacci: Jumps
Side to Side- Ariana Grande: Hill climb
Boom!- Tujamo: Tapbacks
Lie to Me- Steve Aoki: Sprints
1Thing- Amerie, BG: Rolling hills
Private Show- Offaiah: Seated/standing run
SWISH- Tyga: Jumps on a hill
Side Effects- The Chainsmokers: Accelerations
Fun- Kaskade: Active recovery
Cool for the Summer (Todd Terry Remix)- Demi Lovato: Sprints
The Other Side- Jason Derulo: Hill climb
I’m Dreamin- Christopher Williams: Cool down

What songs are rocking your workouts lately!?! Do share!

Weds Spin Playlist.

Hello and happy hump day! I’ve got some spin cycle jams you will love today!!

Check me out on Spotify: thedancingrunner
My spin cycle schedule also here: My Fitness Instructor Schedule 

Let’s go for a ride!

Deeper Love- Jauz: Warm up
Shine Good- Garmiani, Steve Aoki: Accelerations
Shorty Wanna Ride- Young Buck: Jumps
I Can Transform Ya- Chris Brown: Hill climb
My Chick Bad Remix- Ludacris: Rolling hills
Bad Language- Topi: Sprints
Move to Miami- Enrique Iglesias, Pitbull: Active recovery
Drip- Cardi B, Migos: Tapbacks
Breathe- Jax Jones: Rolling hills
Chains Remix- Nick Jonas: Jumps on a hill
Don’t (Don Diablo Remix)- Ed Sheeran: Accelerations
S&M- Rihanna: Tapbacks
Rinse & Repeat- Riton: Sprints
The Glamorous Life- Sheila E.: Hill climb
Powerglide- Rae Sremmurd: Sprints
Vanity Ballroom- Sylvain Daniel: Cool down

What songs are you loving for your workouts this week?

Random Ramblings and Weds Spin Playlist.

Happy hump day to ya! So since I’m taking a bit of a blogging hiatus tomorrow due to my birthday on Thursday (holla holla!! and HELLO extra long weekend) I thought I would combine my “random thoughts” and Weds spin playlist posts all in one! So you get the best of both worlds. Don’t you love when that happens?? Alright, let’s get to it.

This morning’s run was quite excellent. We were supposed to get a bit of rain but instead it just stayed nice and cool and breezy, lots of cloud cover. Loving the clouds in the sky this morning.

For some reason while working this week I’ve been listening to a lot of reggae music!? I think the Texas sunshine is putting me in an island state of mind. Love this Bob Marley remix.

Now that RHOA is over I am trying to get into a new mindless guilty pleasure show. I still need to finish watching my Beverly Hills ladies. I love Erika Jane & think Dorit is gorgeous but she is an absolute mess. But hey…what is this show even without the MESS? You’ve gotta have the trainwrecks.

Did anyone go see “I Feel Pretty” yet? I actually thought it may be a good movie with a solid message (and I went with my mama) but confession, I fell asleep like 3 times during this movie. I know – it had a good message at its core, but I thought the delivery was a tad basic. They could have gone a little deeper I felt like. But oh well…not sure what I was expecting. Also, Amy Schumer was funnier to me in Trainwreck? I suppose I just wanted the raw inappropriate Schumer. Feel free to disagree with me.

She’s not my favorite anyway but you know what I mean.

You know what I miss? The feel good ROM COM type of movies. When Harry Met Sally…Love Jones (AKA fave of all time) seriously I need to just take a day off to watch old school romantic comedies and would be in heaven.

Without further ado let’s get to this week’s spin playlist! Check me out on Spotify and where I’ll be teaching spin class next in the Dallas area!!!

Let’s go for a ride!

They Don’t Know- Tinie Tempeh: Warm up
Private Show- Offaiah: Accelerations
Drunk On Love- Rihanna: Rolling hills
We Run This- Missy Elliot: Tapbacks
Man’s Not Hot (Bllack Caviar Remix)- Big Shaq: Seared/standing run
Danza Kuduro- Don Omar: Hill climb
Miss You Much- Janet Jackson: Jumps on a hill
Take Back the Night- Justin Timberlake: Rolling hills
We Make it Bounce- Dillon Francis: Sprints
Church- T-Pain: Tapbacks
They Don’t Dance No Mo’- Goodie Mob: Hill climb
MIC Drop- Steve Aoki: Accelerations
We All Fall Down- A-Trak: Active recovery
Higher- Taio Cruz: Hill climb
Money- CID: Sprints
Tip Pon It- Sean Paul, Major Lazer: Rolling hills
Day and Night- Majid Jordan: Cool down

What are your random thoughts this week? Tell me what songs you are loving!!

Weds Spin Playlist.

It is spin cycle hump day!! This is the day that I share all of the latest and greatest workout tracks with you. For my fellow fitness instructors I also have a cycle workout you can use in your classes! Hope you enjoy the ride.

And also be sure to check out where I’m teaching spin class next in the Dallas/Ft. Worth area.

Plus, follow me on Spotify!

I Like It- Cardi B, Bad Bunny: Warm up
Share of You (Major Lazer Remix)- Ed Sheeran: Standing run
Flawless- The Ones: Tapbacks
ICY GRL- Saweetie: Accelerations
Right Now- Rihanna: Rolling hills
Tip Toe- Jason Derulo, French Montana: Jumps on a hill
Werk- CID: Sprints
Move to L.A.- DJ In2ition: Active recovery
Paradise- Chris Brown, Benny Benassi: Tapbacks
Mi Gente (Steve Aoki Remix)- J Balvin: Accelerations
Do You Mind- Kyla: Hill climb
King’s Dead- Kendrick Lamar: Jumps on a hill
Whip My Hair- Willow: Seated/standing run
Freedom- Pharrell Williams: Rolling hills
Freak- Quintino: Sprints
Move- Toby Green: Hill climb
Other Side of the Game- Erykah Badu: Cool down

What are some workout songs you are loving this week?

Weds Spin Playlist.

Happy hump day to ya! It is a beautiful day in the neighborhood!! I was able to get in some happy miles on the run this morning and it was actually quite chilly! I kind of loved it…nice little change up from the humid spring like temps in TX lately. Love me some chilly mornings with a mix of sunshine.

Without further ado let’s get straight to the spin cycle playlist! And check out where I’ll be teaching next in the Dallas/Ft. Worth area!

Plus follow along on Spotify: thedancingrunner

Let’s go for a ride!

Sweet Sensation- Flo Rida: Warm up
Break the House Down- Tiesto: Sprints
Finesse- Cardi B, Bruno Mars: Seated/standing run
Let Me Think About It- Fedde Le Grand, Ida Corr: Tapbacks
Creepin- CID: Rolling hills
I Get the Bag- Gucci Mane, Migos: Hill climb
My Friend- EDX: Accelerations
Breathe- Jax Jones: Active recovery
Give Me Everything- Pitbull, NeYo: Rolling hills
Me, Myself & I- G Eazy: Hill climb
Aint Talkin Bout Love- twoloud, Bounce Inc: Jumps on a hill
Morning After Dark- Timbaland, Nelly Furtado: Hill climb
Lights, Camera, Action! (Remix)- Mr. Cheeks: Sprints
Q.U.E.E.N.- Janelle Monae, Erykah Badu: Hill climb
Spectrum- Zedd: Sprints
The Beautiful Ones- Mariah Carey, Dru Hill: Cool down

What songs are rocking your workouts this week?

Weds Spin Playlist.

Today is kind of cray cray work wise but I am here to give you the latest and greatest of my workout playlists! Hope you do enjoy.

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

Also follow me on Spotify: thedancingrunner

Let’s go for a ride!

Lady (Hear Me Tonight)- Black Caviar: Warm up
Finesse- Kyle Edwards: Accelerations
Hey Ya!- OutKast: Tapbacks
Jumpman- Drake, Future: Hill climb
Boom Boom Pow- The Black Eyed Peas: Rolling hills
Drop it Low- DJ Danyo, Trevis Romell: Jumps on a hill
Just Fine (Treat ‘Em Right Remix)- Mary J. Blige: Seated/Standing run
Would You Ever- Skrillex: Sprints
Lights Out- Quintino: Active recovery
(When You Gonna) Give it Up to Me- Sean Paul, Keyshia Cole: Hill climb
Ayo- Chris Brown, Tyga: Rolling hills
Till the Sun Comes Up- Firebeatz: Sprints
Midnight Summer Jam- Justin Timberlake: Hill climb
Hype- Dizzee Rascal: Sprints/Jumps
Danza Kuduro- Don Omar: Rolling hills
Mood- dvsn: Cool down

Swalla- Jason Derulo, Nicki Minaj: Warm up
Do it Like Me- TCTS: Hill climb
Say Aah- Trey Songz: Jumps
Private Show- Offaiah: Sprints
Fire Burning- Sean Kingston: Rolling hills
I Can Transform Ya- Chris Brown: Standing run
Where the Drums At- Funky Craig: Accelerations
Heartless- Kanye West: Hill climb
In Da Club- 50 Cent: Accelerations
Azukita- Steve Aoki, Daddy Yankee: Jumps
I’m Good- Clipse- Hill climb
2U- David Guetta, Pharrell Williams: Active recovery
If I was You- Far East Movement, Snoop Dogg: Tapbacks
Deeper Love- Jauz: Jumps on a hill
Lolli Lolli- Three Six Mafia: Sprints
Love You Better- King Combs: Cool down

What songs are on your workout playlists this week? Any fitness/cycle instructor readers in the bunch?? Say hello! I don’t bite. Usually.

Weds Spin Playlist.

Happy hump day to ya!!! We’ve got 2 spin cycle playlists for your workout pleasure today! As always these songs are also great for running or any high energy type of workout!!

Follow me on Spotify for updated playlists on a weekly basis: thedancingrunner

Plus see where I’ll be teaching next in the Dallas/Ft. Worth area!

Let’s go for a ride!

Wat U Mean- Dae Dae: Warm up
Range Rover- PAZ: Sprints
Feel this Moment- Pitbull, Christina Aguilera: Rolling hills
Like This- Dispose: Sprints
Back to Back- Drake: Jumps
Bodak Yellow- Cardi B: Hill climb
Patser Bounce- Dimitri Vegas: Accelerations
That’s What I Like (PARTYNEXTDOOR Mix)- Bruno Mars: Active recovery
Let Me Blow Ya Mind- Eve: Hill climb
New York City- Dash Berlin Remix: The Chainsmokers: Rolling hills
Into You- Ariana Grande: Jumps on a hill
Nice Flow- Smookie Illson: Sprints
7/11- Beyonce: Tapbacks
Get Right- Jennifer Lopez: Hill climb
DNA- Kendrick Lamar: Accelerations
Everyday We Lit- YFN Lucci: Hill climb
Dress Up- Sleepy Brown: Cool down

Mix Up- Mr. Popular: Warm up
Pop That- French Montana: Seated/standing run
Say I- Christina Milian: Tapbacks
Bump & Grind- Vato Gonzalez: Accelerations
Live it Up- Jennifer Lopez, Pitbull: Hill climb
Tightrope- Janelle Monae: Tapbacks
Green Light- John Legend: Rolling hills
Go Crazy- Ape Drums, Dougie F: Sprints
Pray for Me- The Weeknd, Kendrick Lamar: Hill climb
Good Feeling (Hook n Sling Remix)- Flo Rida: Active recovery
I Get the Bag- Migos: Gucci Mane, Migos: Hill climb
Look Alive- Drake: Jumps on a hill
Wild Thoughts- DJ Khaled, Rihanna: Rolling hills
Last All Night (Koala)- Oliver Heldens: Sprints
Destination- Ruck P: Cool down

What songs are rocking your workouts this week?

Weds Spin Playlist.

Hey there! It is a cold and rainy day down in Dallas (I still got my run on OUTSIDE this morning, but I have to tell you it took some major self coaching) so what better way than to sweat it out in the warm gym? I love teaching spin cycle classes as cross training because it makes your legs super strong and builds stamina! Plus, hey dancing on the bike is always FUN too.

So without further ado, let’s go for a ride! Check out more of my workout playlists on Spotify and see where I’ll be teaching next if you’re local.


Mad Love- Sean Paul, David Guetta, Becky G: Warm up
Bucovina- Drop Department, SuitStatic: Accelerations
Trouble- Offaiah: Rolling hills
Flex- Rich Homie Quan: Jumps on a hill
Diva- Beyonce: Hill climb
Whistle While You Twurk: Ying Yang Twins: Sprints
Only Girl (In the World)- Rihanna: Tapbacks
S.A.X.- Laidback Luke, Tujamo: Sprints
Get Ugly- Jason Derulo: Hill climb
Turn Around- Flo Rida: Active recovery
Ride- Ciara: Rolling hills
Make Me Feel- Chuckie, Brian Cross, Luis Roca, New Black Light Machine: Jumps/Tapbacks
Champagne Showers- LMFAO: Hill climb
Don’t Phunk With My Heart- The Black Eyed Peas: Seated/standing run
Fake ID- Riton, Kah-Lo: Accelerations
Truffle Butter- Nicki Minaj, Drake, Lil Wayne: Hill climb/Sprint
Water Baby- Tom Misch: Cool down

What songs are you grooving to lately?
I’m on a Mariah Carey kick, old school Mariah though.

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?

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?