Fork In The Road

Give me some more...

2014-12-29T08:50:00.002-08:00

When write about my training, eating, it is motivates me. You should try it. I stopped for a few months and so did my drive, for many reasons. So A new year, no resolutions, just starting out fresh. Pulling together my 100 minute spin and my new strength training cycle.

Gotta focus on the up, the down is too easy. (And easier said then done.)

This is my song of the year, it is the intro to many of my spin classes.

"Favorite Song"

Here's my attempt to desribe
How you make me feel so alive
I'll break it down one time
So listen line by line

Listen line by line
Listen line by line

You're my Stairway to Heaven, you're Freddy Mercury
You've got a License to Ill, and girl it worked for me
You're Johnny Cash singing to a penitentiary
You're Graceland, The Band, and Petty falling free

You're Stir it Up, yeah you're Jamming, you're my Redemption Song
I'm Knocking on Heaven's Door and you're Forever Young
I'm just a kid in the stand waiting for the show
I clap my hands

Cause you're my favorite song
I just wanna sing along
And it goes like this

Well It's a Beautiful Day and we were Born to Run
I might have 99 Problems but you were never one
I'm hearing Yellow this Mellow Mood is all around
You're London Calling, The clash, and I Won't Back Down

I Imagine the Blackbird is flying high
So Let it Be, i can feel it coming In the Air Tonight
I'm just a kid with my headphones up to ten
Play it again

You're my favorite song
I just wanna sing along
You're my favorite song
I just wanna sing along
Yeah, it goes like this

You're my Fire and Rain, you're Rolling in the Deep
You're state of mind's in the city that really never sleeps
A bad mama, no drama, you're Mary J to me
You're my Mariah with notes higher than anything

But you were hear, the Tears in Heaven don't know why
I didn't come any sooner you're Wonderful Tonight
So I'll just stand 'til the band plays an encore
Give me some more

"All In One Rhythm" Spin

2014-06-09T10:00:00.000-07:00

Theme rides scare me. There is always a chance someone in that studio does not like the type of music being played and then there experience goes down hill. Today I am stepping out of my comfort zone as I always tell my riders to do, that is where all the good stuff happens. I sure hope so!

Pre Warm Up Baha Men – Night & Day - Carnival Mix

Warm Up - The Isley Brothers – It's Your Thing - Studio Rio Version

Seated Flat to Standing Flat - Pitbull – We Are One (Ole Ola) [The Official 2014 FIFA World Cup Song] - Olodum Mix

Jumps - Golden Goal – Wavin‘ Flag - Celebration Mix

Seated Climb - Ronnie Maze – Played-A-Live (The Bongo Song) (Workout Mix) - Workout Mix

Tabata - Santana – Dar um Jeito (We Will Find a Way) [The Official 2014 FIFA World Cup Anthem]

Jumps then run down hill last minute - Enrique Iglesias – Turn The Night Up

Standing Climb - Shakira – Waka Waka (This Time for Africa) (The Official 2010 FIFA World Cup (TM) Song)

Tabata - Ricky Martin – Vida (Brian Cross Remix)

Jumps then run down hill last minute - Joe Satriani – Crowd Chant

Seated/Standing Climb to Music - Ricky Martin – The Cup Of Life (La Copa De La Vida) (The

Tabata - Official Song Of The World Cup, France '98) - Remix - English Radio Edit

Jumps then run down hill last minute - Adelén – Olé - Stadium Anthem Mix

Cool Down and Stretch
Monobloco – Todo Mundo (feat. David Correy) - Mix Master Mike & Mario Caldato Jr. Remix
Magic! – This Is Our Time (Agora é a nossa hora)

Get the playlist on Spotify. Follow Me!

Take it or leave it...

2014-05-26T16:54:00.000-07:00

Some can take it or leave it

But I don’t wanna let it go

American Authors – Believer

I’m a little bit scared

I’m a little bit nervous

I’m goin’ no where

5:45 am Spin

New Spin

We are one....

2014-05-24T04:51:00.001-07:00

"Show the world where your from"

This is my Memorial Day 60 minute spin.

First 3 songs are pre-warm up.

First loop:
Hey, Hey Everyday - Standing jog -warm up
Changes - Continue warm - intro to ride
Dashboard - add some road run out of seat, 2:00 add resistance seated
Funky Cold Medina - Jumps
Left, Right - Standing Climb 2 - 1 minute intervals

Second loop:
She' So Cold - Run down hill 1:00 add resistance every 30 sec.
All of The Above 40 second intervals with 20 recover
New World Sound
Look Out NAB - Standing Climb at 1:00

Third Loop
Hooked On A Feeling - race down hill, recover
Touch The Horizon - Standing Flat
Love Runs Out - Seated Climb
Pain - Standing Climb

Fourth Loop
My Body - Recover - Seated Flat
Call to Arms - Seated Climb
A Light That Never Comes 30 second sprints
We Are One - 20 second sprints

Thunderer - Cool Down

Carry On....

2014-05-18T14:52:00.001-07:00

Working on my 60 minute Memorial Day spin...

It's my time...

2014-05-13T11:09:00.001-07:00

I felt the moonlight

Reach down and touch me

Have not had much time to post lately. Three more weeks left to the school year, and I am working on my take over. Literally.

The crossfit guys love ladders. Here is this weeks.

Warm Up
Quick Climb

Cadence Check start on moderate road, by the top of the ladder, their steepest hill for a round of tabata.

4 1 minute high intensity interval, 1 minute low intensity
1 minute recovery
5 50 second high intensity interval, 30 seconds low intensity
1 minute recovery
4 40 second high intensity interval, 20 seconds low intensity
30 second recovery
6 30 second high intensity interval, 20 seconds low intensity
30 second recovery
8 20 second high intensity interval, 10 seconds low intensity
Recover
Stretch

During the intro I explain the concept behind HIIT, pushing that heart rate to threshold and bringing it down. The body tries to adjust, adapting to make a change. Recovering between each interval is important so each high interval is done perfect.

Always stressing, you gotta focus on the up, the down is too easy.

I got this target

Right here on my back

They’re aiming where I was

Not where I’m at

Yeh they ain’t stopped me

Run from the darkness in the night

2014-03-16T19:06:00.000-07:00

You gotta cry without weeping
Talk without speaking
Scream without raising your voice

Here is my St. Patrick's Day spin, 1st Edition, because I know already I will be changing it around until right before class. Going to ease up on the intervals and do a basic ride, ending with tabata.
I get so lost in looking for music, and tonight was no different. Going through all the U2 songs that I just love, it was hard not to use more than one song, and came across this one, which the lyrics always seem to hit me, but to slow for tomorrow's ride.

With that being said, my ride might need an R-rating, but I had to have Spicy McHaggis Jig and thought the Drunken Scotsman would be entertaining. Gotta get my green on somehow!

The Acoustic Motorbike - Luka Bloom - Warm Up

The Cranberries - Dreams - Flat Seated/Standing

I'm Shipping Up To Boston - Dropkick Murphys - Jumps

Come With Me Now - Kongos - Seated/Standing Climb

The Beggarman Gaelic Storm - 40 on 20 off Sprint

Lord Of The Dance - Warriors - Start Climb Heavy

The Boxer - Carbon Leaf - Run out of Saddle

Howaya Girls - Young Dubliners - Climb

Spicy McHaggis Jig - Dropkick Murphys - Standing Climb

Magnificent - U2 - Seated Heavy Hill

Drunken Lullabies - Flogging Molly - Tabata

The Drunk Scotsman - Irish Rovers - Flat run down hill

Wild Irish Rose - U2 - Cool Down

The Boxer - Mumford & Sons - Cool Down

Woke up from where she was lying still
She said, "I gotta do something
About where we're going"

Calm down, release your cares...

2014-03-11T10:38:00.001-07:00

Slow fade into the ocean's arms

And from here they can't see me stare

No time to talk

Last nights workout and spin

Bent over reverse cable flyes 15- 20 reps x 3
Face Pulls 15- 20 reps x 3

Super Set 60 sec rest
Bent over reverse cable flyes 12 x 4
Face Pulls 4 x 12

Single cable later raise 12 x 4

Super set
lying cable upright row 12 x 4
cable upright row12 x4

Hammer to OH Press 12 x 4
Dumbbell lateral raises 15 - 10 - 15 - 10

45# plate raise 12 x 3 4th to failure
25# plate raise 12 x 3 4th to failure

1 minute plank
25 overhead to toe sit up with 8# medicine ball
x3

Yes I am sore

John Butler Trio - Good Excuse - Pre-warm up
Faul, Wad Ad, PNAU - Changes (Original MixFiddler on the roof- If Iwere a Rich man (House Remix) - Intro - Stretch - Warm Up
KONGOS - Come With Me Now - Official Music Video - Alt Seated/Standing climb add road ever minute
Placebo - Running Up That Hill - 8 Seated climb
The Wolverine - International Trailer Music - Cadence check during first minute - turn up to an 8 and run out of the seat last minute
Death Cab For Cutie - The Sound of Settling (Official Video) - Recovery

Tabata
Hung Up Remix ft. Flo Rida, Ke$ha, Beyonce, Kat DeLuna, Sean Kingston & Paradiso Girls, Madonna_ and Tony Dark - Some Epic Levels That Feel Good In My Mind - 3 rounds of tabata - 20 on 10 rest - first set 8, second 8.5, third 9, heaviest hill, fastest sprint

Run in and out Flo Rida - Run ft. RedFoo of LMFAO - Take half turn off and start running down hill

The Alternate Routes- Nothing More - Cool Down

The stale taste of recycled air

"Go take a step outside and see what's shaking in the real world..."

2014-03-05T13:46:00.003-08:00

God a dark cloud is hanging

And it seems to follow me

My boys have been trying to get me to listen to John Butler for years, now I can't get enough. Here is my new warm up song.

Have I mentioned I am addicted to Spotify? Need to get out of here, so I will have to save that for another day.

Have you even considered

It would be good for you

To go out and take another look around

To be bold, to be brave...

2014-03-04T13:38:00.000-08:00

You don't want to preach to them, you don't want to bore them, part of putting the spin together for me is giving them something to take with them. It can be a tip, usually for me it is about a technique, breathing, pedaling, stretching, etc. Other times, it is a message in song, a song that we are in a zone, and you hope they are listening to the lyrics. It is always about the lyrics for me, here is this weeks.

We are how we treat each other when the day is done

I need to lose myself tonight...

2014-02-20T08:49:00.001-08:00

I've wasted time, I've wasted breath

I think I've thought myself to death

In a bad place today, so I am really looking forward to ending my day at the gym. After my birthday one of my friends at work convinced me that I should do a powerlifting meet while I could, so I would not regret it. I was motivated. As months went on I truly pushed myself to get to a place where I could achieve this goal, and with some help of some genuine people who are very knowledgable about the sport. At the end of the year I had a setback, mental, not physical, but still the same. After the new year, I got back to lifting and truly love it, but after some serious thought, I am thinking the powerlifting is just not in my game plan. I read and research, everyone that is successful, has a support network, this is something I do not have. I do not have spotter, a workout partner, group or coach. At one time I was convinced I could do it alone, and I just don't see that working in my favor.

So, no pity party, I still intend to lift heavy and push myself, but instead change gears. Next to lifting, which I love, spinning is my passion. Next month I will get my group exercise instructors license, then work towards personal trainer. I want to be there for someone else, that person I did not have.

Today, I have less than an hour before my spin and sculpt class. So here is how it will go...

2/20 Pre Spin Workout

20 reps of barbell back squats at your 15 rep max
Rest 1 minute
Bench press for max reps
Rest 1 minute
20 reps of deadliest

Rest 1 minute

20 reps Barbell lunges

no rest

20 Push ups alt medicine ball

1 minute plank
Rest 1-2 minutes

Repeat for 3 sets

Come With Me - Spin and Sculpt - 2/20

Warm Up - Bastille - Pompeii (Kat Krazy Remix)

KONGOS - Come With Me Now - turn road up to 7- 8 RPE

(I HATE lifting on the bike but it will have to do until I can convince management how wrong it is)

4 Sets

Overhead Press

Barbell Bicep Curl

Curl to Press

Run Out of the seat - Bond - Hungarian Jumps

My Songs Know What You Did In The Dark (Light Em Up) Staying on that 7-8 RPE

4 Sets

Overhead Tricep Extension

Full Extension

Front Flies

Flo Rida feat. David Guetta - Club Can't Handle Me (Felguk Remix) Jumps

Angels and Airwaves - Heaven

4 Sets

Forward and Side Lateral Raises

Rows - Elbows Up

Kickrbacks

Mashup - Germany - Wir ham Abitur

4 Sets

Hammer Curls

Arnold Dumbbell Press

Zottman Curl

Mixed these three to make a 12:30 mix

Zedd - Stay The Night ft. Hayley Williams

Stay The Night Drum Machine Hung Up Remix

Hung Up Remix ft. Flo Rida, Ke$ha, Beyonce, Kat DeLuna, Sean Kingston & Paradiso Girls _Madonna_

The Lumineers - Ho Hey - Cool Down

Passenger - Let Her Go - Stretch

One of my go to cues: Focus on the UP, the down is too easy!

I need to move, I need to fight

How am I gonna be an optimist about this?

2014-02-17T12:33:00.001-08:00

But if you close your eyes,

Does it almost feel like

Nothing changed at all?

It is becoming more and more difficult to top each week, but I actually think I have. For a second I thought of doing endurance, and I know one day I am going to have to give in and one, but I like things at full throttle.

So here it is, two monster hills with a run, jump and sprint on a flat road in the middle. Each hill is 12 minutes, and the flat road is 6 minutes.

Bastille - Pompeii - WarmUp

Breaking Bad Theme - Talk about RPE

1. No resistance
2. Very little resistance (feels like going downhill)
3.Flat road
4.False flat (slightly uphill)
5.Slight uphill
6.Small to medium uphill
7.Medium uphill
8.Medium to very steep uphill
9.Very steep uphill
10.Cliff hanging

Ozzy Osbourne-Crazy Train Lyrics - Quick hill with some jumps

Hill 1

The Fray - Love Don't Die (Audio)

Hung Up Remix ft. Flo Rida, Ke$ha, Beyonce, Kat DeLuna, Sean Kingston & Paradiso Girls _Madonna/

Skrillex & The Doors - Breakn' A Sweat (Zedd Remix) 2

Flo Rida feat. David Guetta - Club Can't Handle Me (Felguk Remix) - Flat run in and out of saddle

Hill 2

Flo Rida feat. David Guetta - Club Can't Handle Me (Felguk Remix)

Angels and Airwaves - Heaven

The hills go as follows:

30 sec work (RPE 7)/30 sec active recovery

60 sec work (RPE 7)/30 sec active recovery

90 sec work (RPE 8)/30 sec active recovery

2 min work (RPE 8)/1 min active recovery

90 sec work (RPE 8)/30 sec active recovery

60 sec work (RPE 8-9)/30 sec active recovery

30 sec work (RPE 9)/30 sec active recovery

Cool down and stretch

The Lumineers - Ho Hey

Passenger - Let Her Go

Does it almost feel like

You've been here before?

yep...

Fallin' fallin' fallin...

2014-02-14T16:20:00.000-08:00

'Cause when the loving starts, and the lights go down,

And there's not another living soul around,

Then woo me until the sun comes up,

And you say that you love me.

I am officially addicted to Spotify. Soon as I tweak a few things it will make my life a whole lot easier, when it comes to pulling my music together for my classes. Right now I am using several different interval timers, but they seem to stop, when I change apps. Now, notice I said, "seem", that is because most likely it is do to user error.

My Anti-Not So Anti-Valentine's Day spins ended up better than I expected. In the final of the three spins, I actually had them laughing, it is a tough crowd so I was pleased. The front desk said people were raving about my Intro class and several bought spin cards ($10 cards to reserve bikes). I could instruct spin all day.

My music selection is beyond eclectic. Many were in awe of Angels and Airwaves, and I responded, "they are so three years ago!" Still they are up there as one of my favorites, but not to age myself, but I have finally realized, and my apologies David Grohl, but Fleetwood Mac has to be my all time favorite band. I can listen to any album beginning to end, and this is rare for me.

Rollercoast of Love

2014-02-09T12:57:00.000-08:00

Move over dad 'cause I'm a double dipple

Upside down on th big dip dipper

1,2,1,2,3 I?ve got a ticket come ride with me

I am posting this in hopes I will not change it a hundred times this week. It is true, I spend way too much time creating my spin profiles, but at the same time I truly enjoy it. Originally, it was to be an anti-Valentine's Day spin, but I thought I better have something for everyone in the room, so here it is!

Rollercoast of Love Spin

Set-Up The Wallflowers – Love is a Country

Foo Fighters – Everlong

Warm-Up/Intro

Jumps on moderate hill The Fray – Love Don’t Die
Jumps Red Hot Chili Peppers – Love Rollercoaster

Start intervals 50on/30 off

First Loop - 3 seated

Second Loop - 3 turn road up - standing run

Third Loop 3 heavy hill - standing run last 20 seconds in seat

ZZ Top – Gimme All Your Lovin’
The B-52’s – Love Shack
The Fray – Love Don’t Die

Seated Recovery Fleetwood Mac – Say You Love Me

Seated Climb Jimmy Eat World – Heart Is Hard To Find
Climb increase every minute Angels and Airwaves – True Love
Tabata 20 on 10 off Heavy Hill - Sprints - Paramore – Still Into You Remix

Stretch MIKA – Live Your Life
The J. Geils Band – Love Stinks

Rollercoast of Love Spin

So are you listening?

2014-01-29T13:20:00.003-08:00

Cause I've seen love die

Revisiting my addiction for Paramore lately, I just love her voice. I am working on a new Spin Boot Camp for tonight and just have been overwhelmed with work, life, and life I guess. I will post some profiles soon.

Just read this, need to change things up. Might as well try some of these, 31 Ways To Be A Better Person Every Day

Here is my newest go to song for spin class, and lifting, just because I like it.

If you thought I'd leave, then you were wrong

Cause I won't stop holding on

Drop It Low

2014-01-24T16:19:00.002-08:00

Had to change things up. My classes alway include either HIIT or Tabata, because that is what indoor cycle is based on. Most of my classes end in one, if not three rounds of tabata, 20/10 on the heaviest road, sprinting out of the saddle. It was hard for me to pull something together, leaving that element out, until I thought of bringing the intervals to the lifting segment of my Spin and Sculpt class.

The other instructors at my gym stay on the bike for Spin and Sculpt, and do high amounts of upper body lifts with light weights on a heavy road. I don't like to contradict authority, but everything I was taught and read, states weights, push ups, etc. are not meant to be done on the bike. A few of the regular members were nervous when I said we were getting off the bike, and now I am the asking them to go heavier, and grab bands and a mat.

They loved it. One of the women I have been riding with for years, yelled out at the end of class that it was her best class ever. That means a lot to me.

This is how it went:

Equipment:

Bike

Towel

Water

Dumbbell weighs 8 - 12# women 12 - 15# men

Bands, preferably red
Mat or towel if doing modified push ups

One Day I'm Gone Away (Mashup) 5:24 Intro (Explain form and ride) - Warm Up

Getting Over You - David Guetta, Chris Willis ft. Fergie 2:59 - Run on a Flat Road

Off Bike
The DNC - Ur The Bomb
3Oh!3 vs Empire of the Sun - We are Alive (Kill_mR_DJ Mashup)

3 sets x 30 seconds each move

Front Squat - weights at chin, palms facing in
Squat - weights at side
Squat with pull up
Sumo Squat with curls
Push ups
Planks
30 seconds to pull back to child's pose stretch back and grab towel and water

Timber - Pitbull ft Kesha 3:32 Continue Seated Run

Off Bike
Wiley - My Heart Ft Emeli Sande
Northbrook - Move Your Body (Tommie Sunshine Remix)

3 sets x 30 seconds each move
Lunge each leg bring hands overhead
Lunge with weights at side
Lunge with curl
Plank
30 seconds to pull back to child's pose stretch back and grab towel and water

Don't Stop Counting All Night - Fleetwood Mac vs One Republic vs Icona Pop 3:35

Increase Road - Climb out of saddle

Off Bike

Gettin jiggy & get lucky (Fabulous Beatmashers™)
Kick Ass - Flying Home (Extended)

3 sets x 30 seconds each move
Squat - Curl - OH Press
Deadlift to Row
Band Rows - palms down
Band Rows - palms up
Band Pull Overhead Pull Downs
Planks
No Recover

Placebo - Running Up That Hill 4:22 Seated Heavy Climb - Cadence Check 60-80 RMP

Seated Climb - 1:30 Out of Saddle for a Sprint until the end (I suggest they get to 60 RMP - this is what they came for)

Norah Jones - Baby It's Cold Outside - Willie Nelson - Cool Down

Dave Matthews Band - Mercy (Away From The World album) - Continue Stretch

According to my MyZone, the class went just as planned, endurance, spiking the heart rate, and dropping it down.

The green and the blue zones, were my warm up, stretching and back lifts, prior to class.

I am truly loving this, I still am lifting heavy, but without support it is getting difficult to the point I might drop the idea of a match totally, and just train at a normal and effective pace. I do not need to prove anything to nobody but myself, and most likely nobody else is even looking.

Life is good, focus on the up, the down is too easy!

Put on your war paint

2014-01-16T08:44:00.003-08:00

You are a brick tied to me that's dragging me down

The say, "Do what you love, and love what you do!" I am loving instructing spin class. Usually teaching adults is a tough gig. Having taught teachers, which are the worst, you really have to know your stuff because everyone is a critic, or they do not want to be there. My biggest compliment from my co-workers and members is, I know my stuff. When one of the members told me one of our lead instructors said that about me, all my doubts washed away. I am constantly changing things up, finding music that makes you want to move, and doing what I love.

So much of my time has been taken up by creating new profiles for each class, finding music, and training. Kimberly Walford has been helping me get back on track when it comes to lifting heavy things and putting them down. She made me commit, and I promised I would get into a meet. So more picking up heavy things, putting them down, and repeating.

The gym gave me a Spin and Sculpt class on a regular basis, spinning and weights, I am in heaven!

Originally, my mentor showed me to spin and sculpt all on the bike. According to

Spinning ®,weights, push ups, dancing, are not meant for the bike or effective. Many studios these days are trying all kinds of activities on the bike to keep their members happy. These videos have been going viral and the spinning world and the profile is a law suit waiting to happen, not to mention bad form. You want to dance? Don't do it on a bike. My classes, I am going to make them get off the bike. New studies say that lifting dumbbells are more effective when done standing, rather than sitting because you have to use you core to stabilize your body. Members are use to sitting on the bike, doing high reps, with low weights. Of course, I plan on changing all that.

Tonight's spin will incorporate three dumbbell complex cycles, before some 50 second intervals on a hill, seven to be exact. Dumbbell complexes are a series of lifts that connect to create a kind of weight training cardio. They are effective because if selected correctly, all the the major muscle groups are engaged. I can't wait!

The complexes will go as follows:

15 Good Mornings15 Deadlifts
15 Rows
15 Combo Deadlift row
15 Lunges Right
15 Lunge Left
15 Curls
15 Lunge Curl Combo Right
15 Lunge Curl Combo Left
15 Dumbell Squat
15 Overhead Press
15 Dumbell to Overhead Press
minute recovery
Repeat 2 more times

Trees (Audio) - twenty one pilots- Trees (Audio) - Warm Up

If I Were a Rich man (House Remix) - Intro-Jumps

Linkin Park - A Light That Never Ends - Curls-Hammer-Zottman

Fall Out Boy - The Phoenix (Official Video) - Heavy Hill/Seated/Standing

Wavin Flag (Cd Nhac Hot Thang 5) MashUp - Deadlift-Row-Lunge-Curl-Squat-OHPress

Main Mix - Kat DeLuna - Deadlift-Row-Lunge-Curl-Squat-OHPress

Hill We are Alive (3Oh!3 vs Empire of the Sun) - Deadlift-Row-Lunge-Curl-Squat-OHPress

Second Hand News - Fleetwood Mac - Run in the Seat

My Heart Ft Emeli Sande (OFFICIAL AUDIO) - Curls-Hammer-Zottman

Tony Dark - Some Epic Levels That Feel Good In My Mind (Ultimate Mashup) - 7 50 sec sprints - 30 sec rest

You Can Breathe - Jack's Mannequin. (We Were Made For Each other Part 2) - Cool Down

Doesn't it feel - like our time is running out?

I'm gonna change you like a remix

We fall... in order to RISE

2013-11-11T03:54:00.001-08:00

We walk blind and we try to see ....

2013-11-07T07:49:00.002-08:00

Falling behind in what could be

When I first started working out at the gym I stayed away from Studio B, the spinning room. It was always filled, people would walk out dripping in sweat, and it had been years since I had gotten on a bike of any kind. As my training increased and I started working out with Karin, my frustration built. No matter what I did, how many hours I put in, I was not losing weight like I wanted to, and where I wanted to. She would do conditioning, but with my pinch nerve in my leg, numbness from foot to knee, running was difficult and painful. Karin suggested spinning.

Carissa and I went one day during the summer, Car never went back, I never stopped going. I would spin, several times a day, nine or ten times a week if I went in the morning and evening. During the summer, there were days I would go early morning, mid morning and in the evening. I was the first to do holiday spins, a 100 minute spin and a 60 minute spin back to back. The challenge, the energy put out, and most of all, the music, did it for me. I won several of the gyms challenges, other spinners knew not to go in the corner I usually had my bike, even though I really did not mind where or what bike I used. One of the instructed would refer to the three bikes behind her, the area where there was no fans, or circulation, "The Executive Club". I choose that area, instead of the other side where the other 20 bikes were arranged under fans and facing the instructor, because I never like looking at myself in a mirror, let alone a wall of them, and I could look out and see the gym through the window, and the door next to me.

There were other gyms I would go to if I was out of town or curious, one was in Atlanta, another in Sandusky where I spent my summers, but none of them had instructors like my gym. They all had their own style, and one was better than the next. A few summers ago, the instructor who ran the spinning program came up to my and said I should get my spinning license, and the following summer I did.

I take from all the classes I have taken what, I like and do not like, and all the comments I have heard in the past years of other spinners and really focus on making everyone happy in the room. There have been times I have spend hours, literally hours on a 50 minute spin. I want to leave no room for error. My hard work has paid off so far as I am told by many that word has spread how difficult my class is, how I play good music, and they like what I do.

One of these days I am going to have to suck it up and ad some country, which I can't even imagine it motivating me, but it is not about me. Next weeks spin I am trying to work in some music for the men. There are a few who come back every week, which surprises me, so I need to throw something out to them to keep them happy. I still have to post this past Monday's spin as it had to be wicked. One of the guys said after, "thanks for the most difficult ride ever, and the day after day light saving times."

How do I judge if it was a good spin, the athletes in the class leave dripping with sweat, we all did. One of my pet peeves about spinning is using the same music, same routine week after week. As a spinner, as an instructor, change is good to keep them coming back.

As for my lifting, I really have been in a funk. I go to the gym to lift and just seem to wander, and not have my heart in it. This I am working on. How? Keep going.

Worlds are turning and we're just hanging on

Facing our fear and standing out there alone
A yearning, and it's real to me

"It doesn't matter who you are or what you look like so long as somebody loves you..."

2013-10-31T05:19:00.000-07:00

This mornings workout

30 Pushups
30 Squats
30 Russian Twists
30 Bench dips
30 Lunges each side
30 Mountain Climbers
30 Glute Bridges
30 sec Planks
Rest 30 sec
Repeat 4 times (5 total)

Heading to the gym after work to work on my Saturdays Spin Sculpt class. Most of the women use weights that are less than their purses, so I really focus on form and how to use the lifts outside of the spinning studio, and they like that.

"The matter with human beans," the BFG went on,

"is that they is absolutely refusing to believe in anything unless

they is actually seeing it right in front of their own schnozzles."

Thankful for...

Knowing the pit in my stomach does not stay there long

Jada's hugs

my circle

Sunday mornings

letting go

Oh come and take this pain away...

2013-10-28T14:51:00.000-07:00

I've seen too much

I know too much

I hurt too much

I feel too much

I dread too much

I dream too much

I'm caught up by the ghosts in my machine

I'm bruised and battered by the storm

Can't find a place to keep me warm

My mind is broken and forlorn

I think too much

When your dreams all fail...

2013-10-24T07:49:00.000-07:00

Today was 28's

7 Nortmal
7 Slow
7 Half from top
7 Half from bottom

4 sets
Barbel Bicep Curl with
Lying Barbell Tricep Extensions

4 Sets
Incline Bicep Curl with
Overhead Tricep Textention

4 Sets
Hammer Curls
Cable Push Down

When you feel my heat
Look into my eyes
It’s where my demons hide

Thankful for...

Maria saying the right things

Chris, helping me out even though he didn't want to

Being ahead of the game with my work

Captain keeping my warm at night

My BFG.

2013-10-23T15:48:00.000-07:00

I know I promised this to a few of you, I will do the official profile later.

This is tonights spin...

Give me the thing that I love....

2013-10-22T14:40:00.000-07:00

I really have to focus on this whole "be happy, stay positive" thing. Yesterday, I was a train wreck, for no reason what so ever. Well, I have my reasons, even if they are in my head, they are there and also in my face always at the wrong time. It sucks, big time. Give up? Gawd knows I feel like it sometimes, but what would that say about me? That is NOT me! I am over it, kinda. I try not to go back and look at what upset me so much and it just kills, why do I look? All I can do is try to block things out that eat at my heart.

Last nights spins were AMAZING, if I say so myself. At the last minute I was asked to sub the 5:30 and had to throw something together, along with tweaking my 7:30. The 5:30 is always a rough crowd because it is a full house of avid spinners. My 7:30 class is growing each week, and they are spreading the word. It felt good to see everyone drenched in sweat, this is how I know I did my job well.

My signature tabata circuit is a hit, next week I am taking it to the next level. I will have to pull them together and post my profiles, but I have already moved onto Halloween. Yes, I am working on my Spooky Spin for Monday.

Live for the way that you cheer and scream for me
The applause, applause, applause

2013-10-22T14:25:00.000-07:00

Circuit 1

Plank with Leg Lifts
Dumbell Deadlift
Goblet Squat

Circuit 2

Dumbbell Woodchoppers
Dumbbell Push Press
Pikes

Circuit 3

Sumo Squat
Bicycle
Dumbbell Side Lunge