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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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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!

Pandora Surprise!

7 am is EARLY, especially on a Saturday. Well, not for early birds like me, but for the general spinning population out on the west side of town. On more than one occasion, my 7 am indoor cycling class has turned into a PANDORA SURPRISE!

Thankfully, my 1-2 regulars who join me every week are just as thrilled to toss out my planned playlist and just go with whatever the Hip hop/Power workout station (my favorite!) plays–only 1 skip allowed! 

If a commercial comes on—recovery!

 

  • Song 1                        Seated Warmup
  • Song 2                        Standing Warmup
  • Song 3                        Speed up on chorus/30 sec
  • Song 4                        Seated hill
  • Song 5/6        1 min interval; 30 sec recovery
  •                         2 min interval; 1 min recovery
  • Song 7                        Standing hill
  • Song 8                        Active recovery/speed up on chorus
  • Song 9/10/11 2 min interval; 1 min recovery
  •                         3 min interval; 1 min recovery
  • 2 min interval; 1 min recovery
  • 1 min interval; 30 second recovery to the end
  • Song 12          Seated hill
  • Song 13          Recovery
  • Song 14          Cool down

 

I use this same approach when I do my personal spin workouts—it’s a fun way to break it down. Give it a whirl!

 

 

I would be an amazing SAHW

Yesterday: cleaned the house, walked the puppy, ran errands, run 6 miles with my running group, spin class, FaceTime with the husband and talked to my mama, relaxed with the puppy and a movie.
Look how nice my kitchen looks!!
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Today: relaxing coffee time, spin class, paint my nails, walk the puppy, laundry, volunteer at my church, help a student with a project this afternoon, happy hour with friends (or, in the event no one is available, spin class #2), relax with the puppy and FaceTime with the husband.

I am not even a little bit looking forward to going back to work next week. This is freaking glorious.

I am, however, really looking forward to helping a student with a patterning project today. I am looking forward to getting referrals from the bridal shop and altering dresses again. I am looking forward to getting back to work. I am especially looking forward to tomorrow night! I miss you, husband!

But going back to work? I need to warm up to the idea. Rather, I think I just need to warmup to the idea of waking up at 445 every day to get my workouts in. Sleeping in + being a gym rat is marvelous.

I am reveling in the next 2 days.

Holy Crap, I’m Gonna Do It

I am getting certified as a spinning instructor.

When I was in a funk last week, I reviewed a list I began on the Day Zero Project (http://dayzeroproject.com/). There it was, staring me in the face: “Get certified to teach spinning.”

I have been contemplating this since 2007/8ish. My main deterrent–ok, excuse–was that training sessions were only held in cities that were a 4+ hour drive. Seeing this goal on my list inspired me to check again–and there is a local training at the end of the month. So here we go.

For as cheap as I am (I can’t possibly spend $2.99 on toothpaste! I need to buy the generic coffee because I’ll save $.003 per cup!!!!!), I didn’t blink an eye to spend the money to register. (For anyone who knows me, this is a big–BIG–deal).

The part of this that feels craziest is that I don’t really have a desire to teach my own class. Sub a class every now and again? Absolutely. Even if I never end up on that bike in the front of the room, I’m satisfied to have the knowledge.

Well, satisfied for now. I have a feeling this class will make me hungry for more.

I Require One Day Like This Per Year

Today has been perfect*.

Woke up at 430, packed lunch for the husband and said goodbye until he comes back home Friday.

-Went to spinning/powersculpt from 515 – 645.
-Came home, ate a burrito. Yum.
-Spin class #2 at 800 – 900.
-Came home, showered, cleaned the kitchen, worked in the garage for an hour, made lunch, walked the dog.
And best of all…
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-Sat down on the couch and enjoyed eating endless snack food, watching endless bad tv, napping, wearing my favorite sweatshirt and jeans while gearing up to go see Le Mis with friends tonight.

Today has been perfect mix of a productivity and sheer, utter, undefiled relaxation. I have not felt this relaxed and happy in ages.

I am sad the day does not also end with seeing the husband. FaceTime will have to do.

Here’s to a Week of Awesome

I have wanted to post the same thing every day this week.

Monday: Rest day–one that I feel I’ve earned! I finally feel like I’m back!
Tuesday: HIIT class was awesome! I finally feel like I’m back!
Wednesday: Spin class was awesome! I finally feel like I’m back!
Thursday: Conditioning class! I finally feel like I’m back!
Friday: Pre-work 4 miler! I finally feel like I’m back!
Saturday: Rest day–but I’m dying to run.
Sunday: 9.5 miles (and a self-proclaimed mental health, obligation free morning)! Not too shabby!

Seriously, it’s been insane how happy, excited and alive my workouts have made me this week.

I’m not sure if this is my body finally settling into the routine of the school year, or if the extra stress at work is funneling itself into more motivation to get out and move, or if I’m glossing over some things that are really bugging me right now. Work has been very stressful. Balancing family commitments, church commitments, and clients has been stressful. Running/pushup/spinning/squat time has been the great big bright shiny kickass beacon of awesome that I needed.

Overall, it’s pretty swell. I’m hoping this carries on to the rest of the week.

Also, I had a bride bring me this when she came to pick up her dress. I love my clients!
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Ashleigh Lawrence

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