I’ve got a “question of the day” for ya…

Do you teach off the bike? Have you taught off the bike? If you have, what are your thoughts?

Guess that’s questions of the day not question ;)

Set up/Cool down are mom themed :)

Dear Mama /Tupac, Your Mama Don’t Dance/Loggins&Messina, Bad Mama Jama/Carl Carlton, Mama Said Knock You Out/LL Cool J

Pay Phone/Maroon 5

Warm up

Glamorous/Fergie&Ludicris

add some road, add after every sequence too

30 SC/30 2nd/30 SC/30 STC

30 SC/30 2nd/30 SC/30 STC

Hella Good/No Doubt

30 SC/30 2nd/30 SC/30 STC

30 SC/30 2nd/30 SC/30 STC

The End /Kings of Leon

30 SC/30 2nd/30 3rd 

30 SC/30 2nd/30 3rd

stay in 3rd pick up the pace

Call On Me - Eric Prydz

Downhill/Recover

Tongue Tied - Grouplove

2nd (gradually add)

Rumor Has It/Adele

3rd (climb)

Mr. Right Now/PitBull

take a gear off/pick it uo

I Believe In A Thing Called Love/The Darkness

Seated flat, add every 30 seconds push for 15 (in saddle)

Cupids Chokehold/Gym Class Heroes

3rd (slow climb)

Staying Alive Mashup/dj lobsterdust

Seated or light jog in 2nd

N**gas in Paris w/TI

FAST in 2nd. I’m talking balls out here on the beat. 

love this remix! what she order? fish filet!

slow down with the song to get a quick recovery

Blue Jean (RAC remix)/Lana Del Rey

Thanks to Zack @FMITRACKS for this one!

cool down

Love Remains The Same/Gavin Rossdale

Mother/Pink Flyod, Chloe Dancer/Mother Love Bone, Mothers of the Disappeared/U2

That’s two in a row! I love my classes and students! And I love selling out!

Setup music:

suddenly I see, bette davis eyes, we are the people, dear caroline

Today I did 3 sets of 6 minute intervals. Seated, 2nd, 3rd, seated climb, and standing climb.

30/30

1/1

1/1

30/30

so it was a push with a recovery. seated I started out with seated and the push was out of the saddle in 2nd. The rest of them we held the position. I added on little bumps of resistance each time so by the time we got to the climbs we were definitely on a hill. It wasn’t as hard as usual but still very challenging to stay out of the saddle with the pushes and recovery. I was trying for 60- 70% on the recovery and 80-90% on the pushes.

Music for the bike was:

1901 - Phoenix

If I Never See Your Face - Maroon 5 feat. Riri

Party On the Floor - DJ Earworm

Everybody Talks - Neon Trees

Hands Open - Snow Patrol

Disparate Youth - Santigold

Colours - Grouplove

Youth Without Youth - Metric

Love in an Elevator - Aerosmith

+ (all floor and core no weights today)

on our backs legs over our hips then spread wide. little crunches reaching through your legs. 30 seconds here. then legs flat on the ground and really secure. lift all the way up with one arm and touch both feet. 30 seconds - repeat with other arm. go back to the original legs up for 30 seconds. Here are a couple links to get a better idea lazy bottom  / star crunch .

Moved on to these dealies (at 2:22) for 30 seconds each leg. Then both legs at once. If you need to modify put your hands on the ground. like this video at 1:22. Hold it at the end for 10, 9, 8, 7, 6, 5, 4 , 3, 2 and! WHEW!

Downdog. Lift right leg up - bring knee into nose and really CRUNCH. 10 on the right, release. 10 on the left. Back to downdog for a few long breaths.

Get on all fours. Extend your right leg, if you are steady lift your left arm. Hold for 15 then bring your left elbow to the OUTSIDE of your right knee and touch for a crunch. 15 of those release and switch to the first exercise opposite leg.

30 seconds of plank, drop to 30 seconds of forearm plank, push back up to regular plank for 30. Release and get into child’s pose with your arms nice and engaged - forearms lifting up from the mat.

Music for the + part was: 

Short Skirt Long Jacket - Cake

She’s Crafty - Beasties (yes, still paying my respects)

Atomic Dog - George Clinton

Paper Thin (original mix) - Flume

Bruises - Charlift

I had a Cinco De Mayo playlist ready to go for mySOLD OUT(yes you read correctly SOLD OUT!) class on Saturday - after Adam’s passing I decided I had to redo it. It just wouldn’t feel right not to. I was 11 when Licensed to Ill came out and it was taboo. My over protective Mother didn’t want any of the “awful” rap music corrupting her daughter’s innocent ears…you know what that meant right? My innocent ears wanted to “fight for my right to PARTY”! One of my friends was allowed to listen to it so I’d always go over to her house and we’d rock out to it on vinyl.

As I grew older and was able to listen to records with that “explicit” label my love for the Beastie Boys stayed and of course grew. I still remember the live shows as some of my favorites growing up. I wish I still had my t-shirt from the Check Your Head tour (and not to sell it on ebay for $150 which is what I just saw one going for but to wear it!).

I know there have been plenty of young musicians who died and not to sound horribly insensitive - it wasn’t a shock with a lot of them. When DJ AM died I wasn’t shocked or devastated, don’t get me wrong I love his work but it didn’t “surprise” me. Amy Winehouse didn’t surprise me…do you guys get my drift? I know Adam had cancer but he seemed to have such a positive outlook on it. Sigh…

Rest in peace MCA…

I gave a heads up before class that it was half Cinco de Mayo and half a tribute to the Beastie Boys and I hoped that even if some people didn’t love the BB - they still appreciate them and what they brought to music history!

bike set up

latin girls - black eyed peas, low rider - war, suavecito - malo

oyo como va - santana

warm up

time to get ill
big gear SC 30’
add 1”
RWR 1:30
saddle attack :30

take off - heavy flat
shake senora - pitbull
seated :30
add 2nd 1”
add 3rd 1:30
attack :30

don’t touch the resistance
just can’t get enough - BEP
SC :30
add 2nd 1”
add 3rd 1:30
attack :30

so whatcha want
add STC :30
SC 1:00
STC 1:30
attack :30 (saddle)

cinema -benny benassi
take some off
3rd :30
2nd 1”
seated 1:30
attack 2nd :30

chic franz beastie maship - Party Ben
recover
jumps 30’
add seated 30’
jumps 30’
add seated 30’
jumps 30’
add seated 30
JOH 30’
seated add 30’ x3

let’s ride the game w/travis barker
stay on it in 3rd
1” 3rd
1” seated
1” 3rd

turn the levels avicii mash up
push for 30 recover for 30
 

brass monkey
2nd

on the floor - j.lo
add 1”
add 1”
add 2nd 1”
add 3rd 1”

dirty dancer - enrique
2nd/3rd
30/30
last 30’ push in the saddle

smooth santana w/ rob thomas

cool down

nothing to hide - diego garcia, cuando me enamoro - enrique iglesias

Listen To The Music - Dj Malibu

warm up

Look Around - RHCP

3rd add every minute

One Love- Guetta and Estelle

let’s add a lot of resistance push for 15 in 2nd
take off and repeat 3 times (30 sec rec)

We Are Young  FUN

Hill

Livin My Love Steve Aioki

recover in 2nd

start to add it back on

Blood For Poppies Garbage

3 min in the saddle add at 90 seconds

Out of My Head Lupe Fiasco feat Trey Songz (love this beat!)

3 min in 3rd (same hill) add at 90 seconds

Without Me (same hill)

1 min 2nd, 1 min 3rd, 1 min saddle, 1 min+ 3rd

Somebody Told Me To Feel Good One of my favorite mashups

15 seated push recover 30 in saddle
15 seated push 15 second push 2nd recover seated 30
15 seated push 15 second push 2nd recover in 2nd 30
15 seated push 15 second push 2nd 15 second push in 3rd recover seated 30

repeat the last interval

———————————————————————————————————————

+

(5 pound dumbells )

Side Lateral Raise (Palms facing down arms out to the side) 10

Palms up 10 little pulses to the back 10 little pulses front

Front Raise (one arm at a time) 10

10 criss cross

Release and repeat 3 times

On the mats

In yoga we do an exercise that KILLS. I noticed that when I did them at home a few times a week my core strength increased greatly so I thought I would bring it into the plus plus part of my classes!

Side Leg Pendulum (try em!) 2 sets of 10

5 Downdog pushups

10 spiderman (leg to outside of elbow)

10 spiderman (twists to the inside)

3 sets of those

30 second plank/30 second forearm plank/30 second plank (modify and use your knees if needed)

2 sets of those

I test everything out the night before…I m going to have to look into videoing so you guys can get a better idea of what I mean since some are hard to describe!

Music during the + part

Starships

So Good

Party On Fifth Avenue

Sex On Fire

Hungry Like The Wolf

04/28  Rev LB

under cover of darkness The Strokes
warm up

spaceman 4:15 

seated to 2nd  (varying intervals w/same 15 second recovery time)
15/15
30/15
45/15
30/15
15/15

anything anything 3:05 Dramarama (Love this song but it probably dates me!)
add a lot of resistance big hill add every 30 seconds with a 10 second push
1 min in the saddle 1 minute in 3rd 1 minute saddle

mollys chambers 2:26 KOL (I could spin to them all day)
fast flat
jumps 30 sec then push for 20

eyes wide open 4:21 Thomas Gold Dirty South
add (get set with our road)
maintain - consistent
seated to 2nd
push for 15 recover for 30
push for 30 recover for 30
push for 45 recover for 30

the things you say
drop to the saddle one minute
to recover get ready to add
seated to 3rd
push for 15 recover for 30
push for 30 recover for 30
push for 45 recover for 30
push for 1 min

seated let’s get on a big long steady hill
remedy Black Crowes

let’s go  Calvin Harris
recover for 30
push outta the saddle in 3rd (this song is great for 30 on 30 off)

sky high Milkman
2nd WORK IT

bulls on parade Rage
add a big hill stay seated pound it out

feeling so real Moby
seated fast add every 30 and push for 15

no church in the wild Kanye

last climb in 3rd finish strong

40 day dream Edward Sharpe
cool down

Two of the students said it was a hard hard class and they felt like they were going to puke. I told them during my first race day class I ever took, the teacher said we should feel like we’d puke or were going to have a heart attack. So I explained that was great they felt like that too, lol!

I love me some Coachella so on April 14th I used this playlist and profile

Coachella
based on endurance and energy. lots of fun, sweat and tired legs. 

Florescent Adolescent - Arctic Monkeys 2:49
Warm - Up

Feel So Close - Calvin Harris 3:17
30/30 seated to 2nd  at :17

Everlasting Light - White Stripes 3:33
add some resistance seated

small to medium hill 1 gear change every minute

D.A.N.C. E. - Justice 3:22
2nd to 3rd add some more gear halfway

The Next Episode - 2:35
the hill isn’t over - pretend it’s a long bathroom or beer line stay in the saddle - up and out at 1:10

Love in Motion - Mayer - 3:55
30 minutes of downhill - get our flat road 4 minutes to build our next hill

Body Snatchers 3:58
make it about an 8

go 30/30 seated to 3rd (PUSH) hard in 3rd
       
What the Water Gave Me 3:39
3rd rest of the way to the top

Titanium - Sia 3:51
Recover
@45 push in saddle for 30 take it to 3rd for :15
saddle @2:02 push for 30 in 2nd take it to 3rd for :15
2nd @3:02 push for 30 3rd for :15

(so a 30 second push then out to 3rd for 15 more)

The Night Out - Martin Solveig 3:31
2nd fast with little pushes

Somebody That I Used to Know (Party Ben) 5:51
1 minute recovery
@ 1:00 start a 20 second on/20 off push add resistance each time
in the saddle x2, in 2nd x2, in 3rd x2

Midnight City M-83 3:46
1 min saddle
1 min 2nd position
1 min 3rd
last :46 drop to saddle and go!

Tonight was my last Thursday night Rev class for DTLA. I’m kinda bummed, I’m going to miss my regular. She missed maybe 2 classes in the whole 7 month run! I decided to go out with a bang and did a “Race Day” profile. I geared the music towards my regular and went to town. One of the other peeps in class dug it and asked if I always taught at 7:30 - um well I did! Lol!

Here’s a screen shot of my playlist (thanks Chrispins for the idea).

warm up started with EVIL and ended with UNWIND

by the end of cool down I burned 740 calories and was in my race day zone almost the whole class! my peeps were worked - totally sweaty and awesome.

Moi? Thank you, thank you, thank you (said with a curtsey)! Amanda of Spinmuse  kindly awarded me with an “Inspirational Blogger” Award! With this award comes the duty to share 7 things about yourself that your readers might not know and also nominate 7 other bloggers…2 of the bloggers I’d nominate have already been awarded so….

Patience - Kindness Girl

Pache is an incredible photographer, writer, mother, wife, friend and all around person. She oozes warmth and creativity and goodness with her “kindness”.

Thomas - Yoga Sports Life

If it wasn’t for Thomas  - I probably wouldn’t be practicing yoga today! I started with him over 5 years ago at Yoga Works. He taught me good form as well as countless other things about yoga/myself. I hardly get to take his classes anymore due to scheduling but whenever I can I do.

Sharon - Sharon Violeta Barcelona

One of my dearest friends…who recently left LA and transplanted to be with her mom in Barcelona.

Cat - The Nines

I would like to give her the “best handstand spotter award”! We yoga together and she is truly the best spotter ever! She’s also a very talented writer who cracks me up.

Cindi - Finding Thyme To Cook

I don’t know how she does it but somehow Cindi manages to work full time yet also go home to make amazing home cooked meals. I’m lucky enough to get try some of these dishes (we work together so I get leftovers) and man can she cook!

My other 2 nominations would be Spinmuse and Chrispins - lovely spinning enthusiasts/teachers!

Seven Things About Me

1. I used to play ice hockey.

Yup back in the day (when I was 12-16) I used to play hockey with boys  - in fact I was the only girl on my team.

2. I used to be 40 pounds heavier.

I was a little chubrocking it as a teenager/adult. I didn’t look 40 pounds overweight (I think I did but nobody else who knew me believes it was 40). I carried it well I guess. Big boobs and a big round head….even with 40 pounds I had little stick legs I think that might be why it didn’t look like 40 pounds. I lost it in 1998 and only got it back while I was preggo. I’ve gone up/down 5 or 10 pounds a few times after that but have been pretty steady for the past few years.

3.I have a weird thing about coffee.

If I’m eating something sweet I want coffee with milk or unsweetned/flavored cream. If I’m eating something like a bagel or eggs I want a flavored sweet coffee. But I can’t have something sweet to eat with a sweet coffee…

4. I love horror movies.

Evil Dead is one of my faves!

5. I have a funny 2nd toe that is just a smidge longer then my big toe if you push it flat.

Ummmm, yeah. No further explanation needed right?

6. I liked being pregnant so much that I wanted to be a surrogate.Say what? Seriously! I looked into it! I didn’t think I could do it if it were my eggs but if it were someone elses eggs and sperm and all I had to do was bake the bun - in my oven I was all for it! The more I looked into it I decided….not so much.

7. I have a fear of falling/handstands.

Headstands I’m okay. I guess because I feel secure on the ground since my head is touching. Handstands - not so much. It took me YEARS just to get up into a handstand on a wall. Right now I’m working on doing them in the center of the room without help. I’ll be there soon!

Thanks again to Amanda for my award :)

It’s hard to come up with 3 new classes a week (I recycle one from LB to DTLA). I don’t like to use the same songs - now I’ve decided I can have some “favorites” as long as I don’t reuse the whole playlist profile.

The + classes are getting easier and I dig the arms/core. Some of the exercises haven’t worked so well because the clients don’t love getting on the floor. We do the crunches/etc on the Proformer so then they don’t want to get off and drop to the floor! LOL! I guess I wouldn’t want to get my ass on the cold floor at 5:30 either! Next week I’m going to get the yoga mats out before they get there so we can use those. My “plank up” exercise was just too hard to do on the Proformer.

The 5:30am Rev + classes have been great, I am really enjoying them! The 6:30 classes aren’t as popular, I guess people commute? I have a hard core spinner who does the 5:30/6:30 back to back. Thanks to her I bought a new heart rate monitor! She’s been burning 1000+ after both classes, crazy good!

I’m taking the Spinning Energy Zones and Cadence - Heart Rate, and Class Design courses from Spinning.com - I’m encouraging people to buy HRM’s so we can spice up the classes even more.

I bought the Polar FT7 and tried it out on Friday for a personal spin and Saturday to my class. Yesterdays back to back I burned over a 1000 and 200 sitting in traffic on the way to work since my HR was still elevated!

Ya all know I love me a good “themed” class so I took advantage of COACHELLA and did all Coachella music for the last 2 Saturday classes. I’ll post the profiles after this.

Since I’ve gotten my library in order and my blog spruced up I’m really going to try and keep this up more regularly! Spinmuse and Chrispins are both big inspirations to blog more!