iTunes (Mercy) (Not working on Ping. I’ll never understand ya, iTunes)
Only a few more days until Christmas! I can’t believe it. WHERE is the snow? Please! Someone! Dump, already. I’ve got snowboarding plans for New Years Eve weekend, and I will not settle for this 50 degree weather anymore (false, I’ll take this anyday).
I saw lots of friends from college over the weekend, took my almost 5 year old niece to the Nutcracker in Boston with my sister, taught yesterday morning, and then had a serious bake-a-thon with my roomates. It consisted of Bethany using the electric mixer in a wide open bowl, screaming when dough was flying everywhere in the kitchen, Dayna being her efficient and motherly self busting out recipes left and right, me unwrapping 100 hershey kisses, offering and pretending to be Bethany’s assistant. In reality though, I had my MacBook in the kitchen and I was reading spin blogs, downloading new music, drinking wine with Ira, making playlists, and trying to avoid the flying cookie dough. And obviously taste testing the dough when it did fly in my direction. Oh, what’s this have to do with spinning? Nope, nothing.
I met with the group fitness director Saturday morning at Gold’s Gym in my area, and have been put on the sub list! I am psyched. I also found out I’ll be teaching a class on Christmas morning at Spynergy which I’m super excited about!
One more thing before the playlists: I have purchased a heart rate monitor thanks to the most handsome man I know, John, who also happens to work at City Sports. I borrowed a friends during the certification course and haven’t used one since. I have used it twice so far and I love it! I’m finding it interesting learning at what heart rate range I’m really working in. It seems like I am mostly working in the 80-89% MHR range during almost the entire class, which I am a little surprised about. I am pretty happy to be learning that I have become efficient enough to be working for most of the class throughout that range, while being able to feel like I can push others to their limits and continue cueing for an hour. Do you other instructors use a HRM while teaching? I’d like to hear experiences! (By the way, thanks for the input about how to deal with riders talking during a class. You guys crack me up).
Lastly, this is a “guilty pleasures” themed playlist that Bethany, Dayna and Ira helped me put together. All female artists, and some we might be embarrased to admit that we love (at least I am embarrased because I am a music snob).
1. Duffy, Mercy (3:48): Warmup!
2. Britney Spears, Ooh Ooh Baby (3:28): Secondary warmup, switching positions throughout and adding a little resistance.
3. Katy Perry, The One That Got Away (3:47): We added some resistance and stayed just a little ahead of the beat during the chorus.
4. Selena Gomez, Love You Like A Love Song (3:09): 4 count jumps during the chorus.
5. Christina Aguleria, Lady Marmalade (4:13): Admit it, you love this song. Climb.
6. Lady Gaga, Heavy Metal Lover (4:13): Thanks to Dayna for this suggestion! Jumps on our own here with resistance heavy!
7. Lauryn Hill, Can’t Take My Eyes Off Of You (3:42): Straight climbing for this one. Love this song so much (Heath Ledger reference, anyone?)
8. Bloc Party v. Fergie, Blocalicious (3:03): I can’t seem to find a good link for this song, and the one above is not what I used. I apologize. A couple sprints during this song, if you really want it, leave a comment with your e-mail and I’ll tell you how to find it.
9. Rihanna, Where Have You Been (4:03): A few sprints when the beat drops. Off her new album, and it’s hot.
10. Ellie Goulding, Lights (Bassnectar Remix) (4:41): Favorite. Song. Ever. Climb.
11. Florence and the Machine, Shake It Out (Benny Benassi Remix) (5:36): Can’t really find a good link for this version either! A few sprints again when the beat drops.
12. Adele, Cold Shoulder (Basement Jaxx Remix) (2:53): MORE sprints! Crazy. First chorus is 15 seconds, 2nd is 30 seconds, and 3rd is 15 seconds.
13. Madonna, Hung Up (3:24): Jumps on our own, light resistance.
14. Taylor Swift, You Belong With Me (3:50): Never thought I’d see the day when I used a Taylor Swift song. However, I can admit there has been countless times I’ve belted out to this in my car by myself, when my windows start to shake from the max volume. Sprints with resistance during the chorus.
15. Nicki Minaj, Super Bass (4:05): Some sprints during the chorus. So over this song. Sorry, girlfran.
16. Cat Power, Sea of Love (2:20): Cooldown with Cat Power.
Sunday’s playlist (no new songs here!)
1. Linkin Park and Jay-Z, Numb/Encore (3:32): Warmup
2. Van Morrison, Wild Night (3:34): Switching positions with some resistance.
3. The Temper Trap, Sweet Disposition (3:55): Moderate resistance, picking up pace during chorus.
4. David Guetta, Memories (3:31): Standing Running during chorus with moderate/heavy resistance.
5. Lauryn Hill, Doo Wop (That Thing) (5:20): Climb.
6. Big Gigantic, High & Rising (5:52): Climbing until 2:40 or so and then taking resistance off slowly and getting faster.
7. Scissor Sisters, I Don’t Feel Like Dancin’ (4:09): Recovery.
8. Deadmau5, Raise Your Weapon (8:23): Killer Hill.
9. Mumford and Sons, Roll Away Your Stone (4:24): Efforts during the chorus.
10. Coldplay, Every Teardrop is a Waterfall (4:03): Heavy resistance. (Every single teardrop is a WATERFALL? Sorry Coldplay, but you are just so emo sometimes).
11. Florence and the Machine, Hurricane Drunk (3:13): Position 2 during the chorus, heavy resistance.
12. Foo Fighters, Rope (4:19): 30 second sprints with heavy resistance during chorus. This happens twice, then one long 55-60 second sprint during the bridge into the last chorus. HEAVY!
13. Pretty Lights, The Time Has Come (6:04): Cool down!
Enjoy, and as always, thanks for coming by. Have a fabulous week, vacation (for all you teachers out there) and holiday season!