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I just bought yet another Now That’s What I Call Music album.  I love them, and I love the random ones that pop up on iTunes for 6.99.

Last week I managed to pick up Now That’s What I Call Music 52.  It heavily influenced this playlist.  We rocked out to it Wednesday night for a set of all super hills.  I kept telling the class “your quads will thank you!”

Spoiler alert–mine did not thank me. They were wiped by the end.

Here you go!  This playlist is 2 rounds–hill, jumps, power hill, tabata.  Repeat.

Warmup– Starstruck (3Oh!3)
Fireball (Pitbull)
Won’t Be Home (Old 97s)
Run on Chorus–Still Into You (Paramore)

Hill Block 1–Love Runs Out (One Republic)
My Prerogative (Britney Spears)
Am I Wrong? (Nico & Vinz)
Recovery Jumps–Teenage Dream (Katy Perry)
Power hill–Turn Down For What (DJ Snake & Lil John)
Tabata–Wild Wild Love (Workout mix by DJ DMX)

Recovery–Bang Bang (Jessie J, Ariana Grande & Nicki Manaj)

Hill Block 2–Santa Monica (Everclear)
We Cn’at Stop (Miley Cyrus)
PowerHill–Stay the Night (Zedd)
Tabata–Best Day of My Life (Workoutmix by Dynamix Music)

Cooldown–Wonderwall (Oasis)
What a WOnderful World (Nick Cave and the Flaming Lips)

And a little something worth repeating when the hills get tough:


Tomorrow kicks off with spin followed by an hour of yoga!  What do you have on tap for your weekend workouts? 


Happy First Class of 2015!

First class of the new year–lots of awesome new faces, lots of regulars, and NO MICROPHONE!!  My voice was trashed by the end, especially because my music needs to compete with the Zumba class on the other side of the wall.

I hope all the new people enjoyed the Kick Off 2015 hit list–it’s an old favorite of mine, and I hope they felt comfortable as a member of the class but able to push themselves to a new, shiny level of fitness.

Here’s the list!

  • Warmup 1–Bang Bang (Jessie J, Ariana Grande, and Nicki Manaj)
  • Warmup 2–Shake It (Metro Station)
  • Seated Flat Road–Vida la Vida (Coldplay)
  • Seated/Run on the Chorus–Timber (Pitbull featuring Ke$ha)

Hill Block

  • Standing Climb–Crazy in Love (Beyonce)
  • Seated Climb–Paparazzi (Lady Gaga)
  • 1 min hard climb into recovery–Hollaback Girl (Gwen Stefani)
  • Recovery Jumps–Magic (B.O.B.)

HIIT List!  2 minutes high intensity, 1 minute complete recovery x 5
BONUS ROUND:  1 minute seated hard climb

  • Birthday (Workout Mix–Blaze)
  • I Gotta Feeling (Laidback Luke Remix)
  • Domino (Myon and Shane Remix)
  • Til The World Ends (Varsity Team Radio Remix)
  • Take It Off (Ke$ha)

Finishing round

  • Seated climb/run on chorus–Dark Horse (Katy Perry)
  • Hard climb into cool down–We are Young (Fun.)
  • Cool Down–All About That Bass (Megan Trainor)

To finish it off, I love this quote from one of my favorite websites to visit (


Have a great day!

How are we doing?

Remember when I made goals a few months ago? Time to check in and see how it’s going!
Actual goals:

  • Up the workout intensity. Go hard or go home
  • Yup!

  • Make a to do list at the beginning of every week. Include the following as it applies.
  • Yup!

  • Eat good meals at home more often–meaning cooking veggies, salads, and fresh foods, not nachos and Manwhich.
  • Meh, somewhat.

  • Try one new recipe a week
  • Nope

  • Join something–a book club, class, or running club. Something that gets me out of the house doing something with new people.
  • YES!!!! VICTORY!!!!

  • Contact one old friend every week just to chat (even on Facebook chat. That counts, right?)
  • Nope

  • Host a party
  • I had the fam over for Christmas! It was great!

  • Get rid of ill fitting clothing or things I don’t wear. This is embarrassing, seeing as I fix ill fitting clothing for a living
  • LOL. Nope.

  • Ignore my phone during work hours. This includes “just checking” my e-mail
  • Nope. Oops.

  • Really celebrate thankful Thursday. I like made up holidays
  • Yup. I’ve also instituted Smug Bastard Mondays, where I review Facebook status updates that hit the trifecta of douchebaggery–a check in, a Instagram photo (preferably of food), and a douche-y update (Nothing like a glass of Pinot after a day of reading Shakespeare to underprivileged blind orphans!)

  • Read one positive book a month. For me, these are usually biographies of people I admire.
  • Yes!!!!

  • Hit my happy number in my savings.
  • it’s been an expensive few months between root canals, weddings, and Christmas. Savings can wait.

  • Finalize all the business paperwork. Blech.
  • I have answers, so somewhat?

Self improvement goals

  • Stop taking things personally
  • Find that silver lining!
  • Truly work on fostering friendships. I’ve been lonely, but it is truly my fault for not making more of an effort.
  • Stop with the @*$&# internal drama.
  • I did well on these. Except the last one. Drama llama, table for one.

    So what is next for the new year? I have no specific racing goals (just run consistently and for fun); keep the workouts fun and challenging–perhaps it’s time to get certified as a spinning instructor?; and keep my head on straight, alter some dresses, create a presence on Facebook, and enjoy the hell out of it. Whatever it is, I’m sure I’ll anxiously blah blah blah about it here.

    It all boils down to defining what I want, communicating what I need, and cherishing what I love. 2012 has had some very difficult parts, and inevitably 2013 will as well. Even through the bad dark places, the world still looks bright. I hope it always does.

    I hope your year has you as happy, content, and smiley as this :

    Photobucket Pictures, Images and Photos

Goal time!

Posted on

I’m not very original, but I like clarity.

Here are a bunch of goals I have for my life with some sparkling commentary on my progress so far.

1. Have a baby (We have almost a year of failure under our belts on this one. .
2. See the northern lights (one would think that a girl from NE Wisconsin would have this down)
3. Go on a cruise.
4. Get published (technically, I have been published for a paper I wrote for a conference, but I’ll not count that here
5. Instruct a spin class (I had my chance to us once,and I chickened out. I still regret it)
6. Foster a dog
7. Take a wine class
8. Start a rose garden and keep it alive.
9. Hit the 5 gallon mark for giving blood.
10. Make a quilt for charity. (this is a cop out. I’m working on one right now.)
11. Get another masters.
12. See a bowl game.
13. Go to Mile High Stadium
14. Run a mud run
15. Hike half dome

Oh hell. This is hard. I’d like to include run a marathon (did it in 2008), live in a major US city (Philadelphia in 2002), marry my favorite person(2010), go rafting on class iv rapids (2005), camp on the side of the road (2005), live with a lake view (2001), have a really, really kick ass job (1995 – present)

Well, here are my small summer goals (and by summer, I mean July)
1. Do 50 pushups every day in July
2. Make it to the gym/run 5 days a week
3. Read the devotional e-mail I get every day.
4. Plan something for our anniversary.
5. Not avoid my phone.

Number 5 is a big one. I’ve been avoiding my phone most of the month because I just don’t want to face people asking for my help. I’m so burned out on working with brides, but I find it hard to say no. I’m off work for the next month, and it seems stupid to not take advantage of making easy cash.

Let the internal conflict continue. At least I have a starting place–more goals to come.