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Sorry, not Irish. Kiss me anyway!

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Happy St. Patty’s Day!

 

I will be celebrating with my annual viewing of the beer baron episodes of the Simpsons (unlike my college days, which were somewhat a…different…story.)

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All holidays require a special playlist WITH a visual aid, and last night’s class was no different!  This lineup was very well received–after a warmup and a hill, we took the shamrock loop x 5.  The total time for this loop is ~25 minutes, so adding a hill at the end rounded out a 1 hour class.

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Warm up

  • Don’t Trust Me 3OH!3
  • Time of our Lives Ne-yo and Pitbull
  • Ordinary Day Great Big Sea

Hill

  • You Shook Me All Night Long ACDC
  • Blank Space Taylor Swift

Shamrock Loop: 1 min seated hill (7 out of 10 difficulty) 1 min standing burst of speed 1 min hard climb (9 out of 10 difficulty) 30 second transition 1 minute seated sprint (5 out of 10), 1 min recovery

All this 5 times–25 minutes of looping fun! All this while these awesome songs are playing:

 

  • Run Runaway Great Big Sea
  • Take Me to Church Karma Remix
  • Whiskey in the Jar Metallica
  • Johnny, I Hardly Knew You Dropkick Murphys
  • Old Black Rum Great Big Sea
  • Drunken Lullabies Flogging Molly

Recover

  • Wild Night Van Morrison

Hill

  • Zombie The Cranberries
  • Stuck in a Moment U2

Cool down

  • Carry On FUN
  • Lucky Me Great Big Sea

It was fun to break out of the norm, and the class seemed to love it.

I’ve been really pushing it on the work/bridal alterations front, so my legs were pretty trashed after this class and my favorite part was coming home to hang out with my favorite red head.

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Happy St. Patrick’s Day!

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Ladder Up!

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One of my LEAST favorite things to do on the bike are fast hills.
It is so easy and pleasant to settle into a hill at 60 rmp, settle into your breathing, listen to the music and roll with it.
Kick up that pace 10-15 rpms and fight to get up that hill fast?  It’s not called an uphill climb for fun.
I did this list last Saturday, and it completely kicked my butt (which just means I found a hole in my training and need to incorporate this MORE.) I got some great feedback from the class, and hope you enjoy it as well.
This playlist incorporates one big hill at the front and a hill ladder in the second half.  What is a hill ladder, you ask?  It’s a 10 – 15 minute sequence of a 15 second hard standing climb followed by a seated hill. I absolutely stole this class set up from a Spin member featured playlist, but can’t find the name of the instructor to credit her.  Wherever you are, THANK YOU!  I”m in love.  I think you’ll like it too.
Warmup
  • Get this Party Started–Pink
  • Burn–Ellie Goulding
Seated, burst out of saddle and add 15 rpm on chorus
  • Don’t Trust Me–3OH!3
Hill–climb alternating seated and standing,maintain 70-75 RPM.
  • Dirty Bit–Black Eyed Peas
  • Applause–Lady Gaga
Jumps
Don’t Stop the Party (feat. TJR)–Pitbull
Tabata
  • I Love it (Workout Mix)–Girlbop
Recovery
  • Let Me Love You–Ne-yo
Hill–45 second seated/standing/hover intervals.
  • Paper Gangster–Lady Gaga
  • Bring Me to Life–Evanecence
HILL LADDER (12 minutes)
Minutes 1-4–15 seconds, burst out of the seat, 45 second seated climb
Minutes 5-8–30 seconds burst out of the seat, 30 second climb
Minutes 9-12–45 second burst, 15 second recovery
  • Love Runs Out (Workout Mix)--Diamond
  • Pumpin Blood (Workout Mix)–Rockit
  • Black Widow–Iggy Azalea
Cooldown
  • Day Dream Believer–The Monkees
  • The Only Exception–Paramore

I LOVE YOU, NOW THAT’S WHAT I CALL MUSIC

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:

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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 (http://www.firststepsfitness.ca/motivational-quotes/)

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Have a great day!

The Golden Hour

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On Friday, Katy Perry kicked my ass.

Rather, a 15-minute long mega mix of all of her songs during a spinning class combined with a challenging routine, motivating instructor, and planets aligning with my body to push it. Hard.

(And then almost fall over wearing these little numbers. Photobucket Pictures, Images and Photos
Note to self–quad stretches in cycling shoes requires more balance than I am able to muster at the end of a Katy Perry Kill Shot)
I love it when my workout coincides with my body feeling optimally rested, hydrated, and fed. I have discovered that this happens for me at approximately 730 – 800 am. During summer, this is ideal–wake up with the husband at 5, eat a little something, work or clean, walk the puppy, and hit the gym around that time. I am able to push it to my absolute limit, and then spend the rest of the day reveling in that slightly shaky, tired feeling that comes from knowing I kicked some ass. If I’m lucky, I cane even snuggle in a nap.

Only 2 more weeks of this indulgence–then it’s back to the bleary-eyed early morning gym time.

Hills of Enya

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This morning I had the time and ambition to go to not only the 8 am but also the 9 am spin class today. At the break between the two classes, I contemplated staying until the instructor for the second class cruised in and flipped on her music.

Enya.

At my gym, there are two styles of spinning classes. Half of the instructors play upbeat music, have routines that are fresh with every new song, and impart motivational orders such as “run!” “push it!” and “suck it up and go harder!” in a tone that is loud and startling enough to encourage you to push it to the next level. You leave the class sweaty, exhausted and exhilarated. The 8 am class was this style.

The other half like long, rambling, watery songs. They invite you to spend the next eternity mindlessly climbing up an imaginary hill while listening to the gentle strains of music that is usually only found at street fairs. They look you right in the eye and say softly “There are 2 people inside of you. Who you are now, and a better version of yourself to which you can aspire. Aspire. Aspire!” Somewhere, there is a Successory poster with this same saying.

I love the first style class–the music, the routines, the yelled motivation, and the instructors who are more like fitness/aerobic instructors. I appreciate that the second style class is typically taught by road bicycling enthusiast who are way more hard-core than I could ever dream of being, and I know that a good, kind heart is behind every uplifting, softly spoken word of encouragement, but really. Enya?

I happily gave up my bike for the second class (although, really, the class was only half full and there were bikes aplenty. I imagine that a whole slew of people came in after I left and filled the class up.)

I like my workouts angry.

Ashleigh Lawrence

Ashleigh Lawrence - Personal Trainer and Strength Coach

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