I am posting the first guest post of the week, from my girl Lindsay @ pinksneaks.net… Isn’t she awesome? I SWEAR I had nothing to do with her first paragraph…!!! Enjoy!
My name is Lindsay and I am a personal trainer, group exercise instructor, and spinning instructor. Amanda Bucci is a dear friend and sorority sister of mine (tridelta!). I was so pleased when she contacted me earlier this year regarding her interest in getting her spinning certification. Bucci is a very outgoing and fun person who people instantly are drawn to so I had no doubt that she would make a kickbutt instructor! Therefore I was more than happy to do a guest post on here for her. I figured I’d keep it short and sweet with a few tips on surviving the holidays without feeling as heavy as a fruitcake. In addition, here is one of my spinning playlists.
Three Tips to Getcha Through:
One-Be Ready for Battle
Lately, I have been surrounded by goodies everywhere. Whether, it’s being mesmerized by the Starbucks gingerbread latte ads or being put in charge of baking the Thanksgiving deserts, the smell of delicious holiday goodies are constantly wafting in the air. Therefore each day I pop a bag of popcorn right when I wake up, throw it in a plastic bag and carry it with me wherever I go so that I never get that starving feeling. While baking my pumpkin cobbler this year, I had my bag of popcorn and so I was not guilty of eating the entire batter.
Two-Tap n’ Track!
Put what you eat in writing. It is so easy to mindlessly eat, but if you write it down you will feel far more responsible for your actions. I use the tap n’ track app on my iPhone. It allows you to enter your weight and whether or not you want to lose a 1lb per week, maintain, etc…they got you covered. I write in what I ate that day so that i know exactly what calories I have left for “splurging” when I go out that night. It puts far more responsibility on your shoulders so that your spin class workout isn’t sabotaged by eggnog martinis and nachos. As Bethenny Frankel says “check yourself before you wreck yourself”.
Three-Stick to the Basics!
Think about the reasons why you want to be healthy, whether its How it feels when you finish a really tough spin ride or when those jeans zip right up. While it may be very tempting to drive right by the gym on your way to and from work, it is important to stay disciplined. Schedule your workouts like you do any other appointment at the start of the week so that there are no excuses. Stick with the time that works best for you!
Now a little music to pump up that workout….
1. Whitney Houston, Greatest Love of All (Club 69 Mix) (4:44)
This song is a great warmup to make you feel good.
2. Britney Spears VS Black Eyed Peas VS Flo Rida, 3 Sugar Feelings (Robin Skouteris Mix) (3:53)
I use this song as a working warmup. Great to bounce around from positions 1,2, and 3 when the songs switch.
3. Cascada, Pyromania (I Know You Want Me Remix) (3:27)
First working song, SPRINTS!
4. Pink, Please Don’t Leave Me (Digital Dogs Radio Remix) (3:44)
I have definitely used a lot of Pink in my classes. Her songs just work really well for counts. This song begins a 3 song hill climb. Starting with a nice fast climb, about a level 6-7 on resistance scale. Running out of the saddle at chorus.
5. Good Charlotte, I Don’t Wanna Be in Love (3:49)
Getting into some deeper resistance. Jumps on a hill to the chorus.
6. Rob Thomas, Her Diamonds (4:40)
Heavy, heavy resistance in the saddle. If you can go faster than the beat you don’t have enough on. Want to reach a level 10 by end.
7. The Faders, No Sleep Tonight (3:03)
Take all that resistance off and sprint down that mountain like you just got shot out of a cannon. 3 rounds of sprints.
8. David Guetta, Crank It Up (3:13)
Jumps without resistance. All about speed!
9. Jessie J., Domino (3:54)
Back to the hills. Starting out nice and fast with just a little resistance.
10. Red Hot Chili Peppers, Higher Ground (3:24)
Load on that resistance. Want to hit a level 10 by the end of the song. Pop out of the saddle, fight the resistance, and run at the choruses.
11. Flash dance Remix (3:29)
My class had an absolute blast with this song. I had them take off all the resistance, pop out of the saddle and just run. I allowed them to freestyle by adding jumps wherever they wanted. Being in the same position for more than one minute is a great challenge.
12. David Guetta and Chris Willis ft. Fergie & LMFAO, Gettin’ Over You (3:07)
FINALE! Begin with a jog out of the saddle then 3 sets of jumps to the “parties”.
Each set add more resistance so that by the third set you have to let your mouth hang open as you go breathless.
13. Xenia, Price Tag (3:31)
Cool down. Really nice mellow tune by a runner-up from The Voice.
Have a happy and HEALTHY holiday season!