Double Trouble Day Spin Playlist.

This morning’s spin class was rockin’! One down, one more to teach this evening…6:00 pm at 24 Hour Fitness Bedford Plaza if you want to join!  I added some new and some old to the list. Check it out-

Wednesday Double Trouble Day Playlist

-Scream and Shout – Will.I.AM  ft. Britney Spears: Warm up

-As Your Friend – Chris Brown: First climb, slowly increasing resistance from 5 to 7. Out of the saddle and double time it at the chorus.

-Telephone – Lady Gaga: Heavier hill…start at 7 working your way to level 9.

-Right Now – Rihanna: Lighten up that resistance back to a level 7. 30 second sprints in the saddle with short recovery in between.

-I Need Your Love – Ellie Goulding/Calvin Harris: Back to that 5/flat road for recovery. Working back up to level 7 then jumps out of the saddle

-Binary Love – Blake Lewis: Rolling hills

-Rack City- Tyga: Keep up with the cadence of the song with some jumps working btwn level 6/7.

-Turn Up the Music Remix- Chris Brown: Working our way up to the heaviest hill of the day, maxing out at level 10/11 if you have it in you!

-Lose Control- Missy Elliot: Accelerations – 15 seconds on, 15 seconds off. Working on that leg turnover

-Let’s Go/Set Fire to the Rain Remix – Neyo & Adele: Recover then back onto that hill climb, working btwn 7 and 9

-Tightrope – Janelle Monae- Jumps

-Goin’ In – J.Lo & Flo Rida- Last sprints of the day, everything you’ve got

-Rock the Boat – Aaliyah: Cool down

Also I am thinking of putting this song on the list…anyone remember it? haha…#throwback

What are some of your favorite songs for high intensity workouts? Anything I should add to the list?

Treat.Yo.Self.

Today’s workout – teaching my sweaty morning spinners. It was a bittersweet class I have to say since I will not be seeing them next week due to the holidays but thankfully we will see each other in the New Year. We rocked it out to some new tracks on the playlist.

 

After class I made myself a yummy post workout smoothie in my brand new ‘bucks tumbler.

 

Bananas, a dollop of peanut butter, ice and chocolate almond milk. Tasty, decadent, filling. Yum.

(Shameless plug)- I am teaching another spin class tonight at 6 PM over at 24 Hour Fitness in Bedford…come join me if you’re in the area for an awesome calorie burn!!

So since I could always use some new ‘work’ clothes…I heard about this awesome deal from Jen and decided to sign up to get some PV Body swag! I can’t wait to get my box of workout goodies in the mail.

Once you sign up they send you a full outfit from top to bottom to get your sweat on every month! Plus the membership comes with a Lululemon gift card…that’s enough to get me sold. Check it out here.

Just sharing the love. I try to keep ya’ll current…

And remember…always make time to Treat.Yo.Self.

 

Do you make post workout smoothies? Any recipes you want to share? I need ideas!!

What will you Treat.Yo.Self with today?

Let’s Ride.

Happy Friday I am definitely ready for the weekend! My day started nice and early over at Flywheel Studios in Uptown…I got some good rest last night so I decided to bite the bullet and try out one of their 6 am classes for the first time. What a ride! This girl told me to check out Mark’s early bird class and so that is what I did.

 

The fairly new studio was small and intimate…I got there about 10 minutes before class started to allow time to set up my bike and check in. The sign in process was so easy! No paperwork to fill out, since I had already filled out some info online. Just sign in and go! The girl at the front showed me to my locker, I got my towel and found my bike. Front and center just like I like it. The studio was set up with stadium seating which was super cool!

We got started for our 45 minute ride. I loved Mark’s music! He was a cool guy who was super fun to ride with. He has some hot tracks on his playlist, including this one…must add to my spin list pronto tonto.

We went through a series of hill climbs with lots of surges and sprints in between. Hardcore! But fun. Towards the middle of the class we picked up some weighted bars and did some arm work! Wow…never done this in a spin class before. Hurts so good!

My favorite thing about this class though had to be the torque board. It was so cool to see your progress throughout the class. You of course had the option to not have your name listed but it was fun to push myself and see my name up on the list. The lady in first place was killin’ it! I was trying to stay on her tail the whole time. Next time.

 

After the class they email you your results…23 mile ride baby! All before my morning coffee.

 

Now I shall reward myself with some java.

 

Tomorrow is the Jog’r Egg Nog’r 5K! I am looking forward to rockin’ it out.

What’s on tap for your weekend? Have you ever been to a spin studio or taken a spin class? 

Worth it…to Work it.

Happy Wednesday! Hope your day is getting off to a great start. I taught spin class early this morning and then was strapped for time so got my morning run in on the treadmill before work. The run felt easy and then I picked it up a little bit at the end! 5 miles done. 

Feels so good to get it all done in the morning, even if I have to cram it in…just means I can spend my evenings with my feet up on the couch with a glass of vino…yep, I’d say it’s worth it…to work it!

Sooo since I’m 4.5 weeks out from the marathon I thought it would only be fitting to do another fun running survey (shout out to Another Mother Runner for the idea)…so without further ado…

 

1. Best run ever: So hard to nail down one really…but I would have to say the Marine Corps Marathon last year. Mentally I just felt like I was in the game, the weather was perfect, and there was just so much to look at to keep me distracted. Plus you know, a PR doesn’t hurt either.

2. Three words that describe my running: Heart pumping, stress relieving, empowering. Kristin said it best…

3. My go-to running outfit is: My Old Navy compression shorts from their Active clothing line, a dri fit top and brightly colored Asics Gel Lytes.

4. Quirky habit while running: Stopping to take pics of the sunrise/sunset. It’s a must. I promise you it will make you run faster.

5. Morning, midday, evening: Morning for sure…

6. I won’t run outside when it’s: A lightening storm…otherwise you can find me outside pretty much any other time of day. If it’s too dark I like to bring along friends for safety

7. Worst injury—and how I got over it: Pulled muscle in my hip flexor area a few months ago…how I got over it? A lot of REST…laying off of the running for a while, and cross training – spin classes, elliptical, and core exercises. Oh God bless you cross training, I don’t know what I would do without you.

8. I felt most like a badass mother runner when: Ran back to back half marathons earlier this year at the New Year’s Double…both in under 2 hours. Day 1 was a PR and an age group win. Definitely felt like a bad mama jama.

Cheers!

9. Next race is: Round 2 of the Marine Corps Marathon October 28th. Bring it on!! 

10. Potential running goal for 2013: To do a LOT more shorter distance races, and focus on getting stronger, fitter and faster. Also want to focus more on teaching group fitness classes. I just started teaching spin and I have to say that I absolutely LOVE it!

What do you love the most about running? Do you have a running and/or workout goal would you like to accomplish in 2013?

Spin, Brunch, Run, Repeat…Wknd Recap.

Me too.

My morning started at the shiny happy hour of 5:45 am teaching my new spin class at the gym. My peeps were all fired up and ready to go…they had more CRAZY energy than I do. One lady explained to me that the right side of the room was the ‘party section’…they were hoopin’ and hollerin’ and having FUN! I love the balls to the walls energy so early in the morning. Definitely woke me up. After class I had showered at the gym, grabbed my Starbucks bold brew fix and jetted off to work.

This past weekend I got over the hump of my 2nd 20 miler of the marathon training season!

I ran with my Luke’s compadres who are all training to run MCM in October. We are officially 5 weeks away from domination! For some in my group it will be their very first marathon. I could not be prouder of these chicas.

I recovered rather quickly from the 20 mile run! Saturday I went home, and rested all day. Got some cleaning done in the apartment. Felt all kinds of productive. The next morning I got up and busted out a 4 mile shakeout run which really helped loosen me up.

Sunday was my annual fall brunch! I started this tradition of having a fall brunch at my place to celebrate the autumn season. We had cheese & crackers, turkey sausage, fruit, and I made some breakfast crescent rolls I found off of pinterest. Yum.

We sipped mimosas while the fellas watched them some football! So fun. My sweetest friend Shirley (in the pink) made the cut and is running the Boston Marathon in 2013!!! All kinds of awesome.

This week I will be hitting it hard at work and also getting up early to get some running in. I got in 41 miles of running last week and this week is recovery week! I will be running the Taco Run 10 miler on Sunday, totally looking forward to racing my little runner heart out! First 10 mile race ever = instant PR!!

Oh and how about it’s National Coffee Week!! Einstein’s Bagels is celebrating with coffee specials all week long. Get after it!!!

How was your weekend? Anyone have a race coming up? What’s your favorite Starbucks drink?

TGIFriday Faves.

TGIF!! I am looking fwd to some serious fun this weekend…20 mile run, then getting ready for my annual fall brunch on Sunday! Should be fun…lots of pumpkin-y things and fall foods will be consumed this weekend. Plus, the first day of fall is tomorrow! I will be celebrating by getting up early and ticking the miles away with friends, isn’t that the best way to celebrate? I thought so.

My faves this week -

What I’m wearing: This Gap fragrance: Stay

I am loving this scent! It’s a clean, feminine smell that is not too overpowering but lasts a long time on your skin. I like how the small bottle fits right in my purse for when I need a little bit of a pick me up!

Sweet tooth: Thanks to this girl my new favorite sweet fall treat is candy corn and peanuts. The perfect marriage of sweet and salty! Candy corn is just one of those things that’s hard to not eat during the fall. I try to stay away from it but I just can’t! Nom nom nom…thank goodness I love to RUN.

I think I am converting the boyfriend too…slowly but surely.

Happy feet: My favorite socks to work out in right now are these duo dry, moisture wicking socks from Target. If you run or work out like a maniac like me you need some breathable socks on at all times! These are perfect and make my feet very happy.

These two colors together: Mustard and blue…they seem unlikely to look good together but I actually love this color combo! Have to go find some mustard and blue here very soon.

Cycle shoes: I love my shoes for spin class! I purchased these Pearl Izumi shoes from a bike store and they have lasted me a long time. Bike shoes are expensive but they are great for indoor cycling.

Doing anything fun to ring in the fall season this weekend?  What kind of foods do you like the best – sweet or salty?

Early Birds and Dangerous Stuff.

My day started extra early at the beautiful hour of 5 am. I got up and grabbed my cycle shoes and scooted off to the gym. This morning was spent teaching my very first spin class! I didn’t realize you could have so much fun so early in the morning. I have learned that I actually am very good at yelling at people and getting them to move their legs real fast on that bike. The whizzing of the spin bikes is one of my favorite noises in the entire world.

 

I thought it would be tiring to teach cycle but in comparison to teaching dance it’s actually very easy and less impact on the joints! Plus I enjoy getting off of the bike and coaching as opposed to staying on the bike the whole time. It’s definitely more interactive! We did lots of sprints, climbing and hill work. I have a feeling I am going to have a little too much fun creating and building my playlists.

My favorite song this morning was a heavy steep hill to this old school Rihanna song. Getting up so early in the dang morning to take a spin class is total rockstar status.

 

After class I got dressed and was in the office by 8:30 am. Had some yummy oatmeal with a dollop of this dangerous stuff. Cookie butter really is dangerous ya’ll. Actually I think keeping it in the office will help me from not wanting to dig into it at night while I’m at home.

-The word of the day in this awesome blog post…alive.

-This instagram video cracks me up…I am addicted to instagram and love peeping people’s photos on there. It’s way more fun than the facebook.

Are you on instagram? Let’s be friends! Find me at thedancingrunner.

Have you ever taken a spin class? What song do you think I should add to my playlist? What did you have for breakfast this morning? 

TGIFriday Faves.

Happy Friday! We are downhill straight into the weekend! I am looking fwd to a nice long holiday…I am kicking things off this morning with some Joy tea from the ‘bux.

 

Last night I had my audition with the district manager at 24 Hour Fitness to teach spin class…and I made the cut! Hope to get my very own class soon…I’ve got to start building up that playlist! So excited. Get me on that bike.

What I’m loving this week…

-I need these rings in my life. I love everything chevron.

-I love me some Lupe Fiasco. Lately I have been listening to all things hip hop and he makes for some great ear candy.

-I have been slacking in the yoga department but I am so excited to head back to my favorite instructor Joseph’s yoga studio this weekend. Monday is the NATIONAL free day of YOGA!

Are you going? Get excited! Maybe I will do some tree yoga…now that was a neat experience..

-Pumpkin candles…ahh they are back! Thank you bath and body works.

-My favorite running fuel right now…these sport beans. They actually had these along the course at the Marine Corps Marathon last year so I have been trying them out on my runs. So far so good. I can’t do the GU. I have texture issues.

If you run…what do you use as your long run fuel? Are you going out of town this weekend or staycationing it? 

Hills, Brinner and some Spin Action.

This morning’s workout – hills, hills, hills. I always love hill day because for me it is a mental workout more than anything else. 8 back to back hill repeats plus my warm up and cool down made it a little over 6 miles. It’s always a time where I focus on pushing myself to work just a little bit harder! I was decked out in my compression which definitely helped.

Last night I went over to 24 Hour Fitness for some spin action! I hadn’t taken my friend Marina’s spin class in a while so I decided to jump back in the saddle. I am so excited because my cycle instructor certification class that I told you guys about is a week away! It will be an ALL DAY training (from 9 am to 7 pm) and at the end of the class I will be a CERTIFIED spin instructor!!  I am looking forward to soaking it all up and learning about the latest in indoor cycling.

Last night after spin class I came home and decided that I wanted a little brinner – breakfast for dinner. After researching some recipes I came up with my very own protein pancake recipe! I have to say that they turned out pretty good but I’ve got to work on my flipping skills!

Protein Pancakes

1/2 c. Bob’s Red Mill Gluten Free all purpose flour

1/4 c. cottage cheese

2 egg whites

1/4 c. Silk vanilla almond milk

1/2 teaspoon vanilla extract

1/4 teaspoon baking powder

Instructions

-Combine all ingredients in a medium bowl and whisk until smooth and fully incorporated.

-Heat pancake griddle to medium and grease with baking spray.

-Pour batter and cook on each side for 1-2 minutes.

Top with fresh strawberries, sugar free syrup or whatever topping you desire!

 

What is your favorite thing to have for breakfast? Do you have any healthy alternative recipe for pancakes (if so please share!) How are you getting up and active today?

 

Wknd Recap and Some Exciting News.

What’s shakin’? Hope you had a good weekend. Let’s get caught up, shall we?

This past weekend was mixed with a little bit of fun and some relaxation. Back track to Saturday morning, I coached a long run with the Luke’s Locker crew! We had 12 miles on deck. I am so proud of the strides my group is making, everyone is looking stronger as the weeks progress! Many of them are traveling to run marathons this fall – Chicago, New York, Marine Corps (which I am also running!!), Twin Cities, and a couple more. When we were done everyone had logged some happy miles on their happy feet.

 

After the 12 I knew I wanted to do a couple more, so I hit 14 miles that day, then 7 on Sunday for a total of 40 miles last week! That’s the most mileage I’ve done in quite some time.  I hit my goal and I couldn’t be happier.

Saturday night the boyfriend and I went to see some live jazz music in the park in Addison. We bought our picnic basket and filled it with goodies. There were lots of people there and it was still pretty warm out when the sun went down but it was a great time!

Sunday afternoon I got a chance to catch up with my buds Gerardo and Natalie over brunch! We went our favorite little spot Penne Pomodoro and caught up with one another over omelets and breakfast pizza.

Oh, speaking of treats and eats I also made this fabulous cake over the weekend! I used two simple ingredients – funfetti cake and diet cream soda. No eggs or oil! I really enjoyed making this skinny version of the funfetti cake. It may not be super all natural but definitely slashed a bunch of calories and fat! The boyfriend couldn’t even tell the difference!

I have also something very exciting to tell you. Over the weekend, after a lot of thinking I decided to bite the bullet and sign up to get certified to TEACH CYCLE!

I am super excited to be getting this certification and adding another notch to the group fitness instructor belt. I have been taking spin class for years and I L.O.V.E. it! I will keep you posted on how it goes!

Did you do anything fun this weekend? Do you have any healthy alternatives to make cake or your favorite baked goods (if so share!) Any spin class instructors out there?