30min Spin

Happy Friday!! If you’re looking for a quick cardio workout for this weekend then I have just the thing for you!  This workout is 30min total including your warm-up and cool-down and stretches. Enjoy!!

For the first time EVER I’m participating in FLOW 🙂 Head on over to In Sweetness And In Health to find out what FLOW is all about!

30 Min Spin

  • Lose my Breath by Destiny’s Child – warm up
  • Crazy in Love by Beyoncé/Jay Z, Fighter by Christina Aguilera – 30s seated climb @ 70% gear, 15s break, 60s seated climb @ 70% gear, 15s break, 90s standing climb @ 70% gear, 15s break, 2min standing climb @ 70% gear
  • Are you gonna be my girl by Jet – tempo work, 40% gear
  • Work It by Nelly – 30s each @ seated position #1, seated position # 3, hover, standing jog, hover, seated position #3, seated position #1. You should have 45s of recovery at the end of this song.
  • Temperature by Seal Paul and Lemme get That by Rihanna – 30s each @: seated climb 50%, seated climb 60%, seated climb 70%, standing climb 70%, standing climb 80%, hover 80%, standing climb 80%, standing climb 70%, seated climb 70%, seated climb 60%, seated climb 50%
  • Gel by Collective Soul – 15s sprint, 20s rest, 25s sprint, 20s rest, 35s sprint, 20s rest, 15s sprint
  • Broken Wings by Alter Bridge – cool down and stretch out those legs

Feel free to contact me with any questions about the terms. I hope you enjoy this workout!

Tell me, what are you looking forward to the most this weekend? Any fun workouts planned?


Super Sweaty Spin WorkOut

Today is a rest day for me. I was planning on going to bootcamp but I am pretty sore from Mondays class, so I’ll rest up today and be ready to go tomorrow 🙂

I thought I’d share with you a spin class that I taught last night at my gym. It was a 45min class, and I thought it was a great mix of jumps, hills, and sprints! There wasn’t a whole lot of rest, although you could cut a couple drills shorter to incorporate some active rest. Enjoy!!

*This is a very “pop”-y list, as I find it’s more fun to teach to songs I already know.

  • Teenage Dream Remix by Katy Perry : Warm-up
  • Talk that Talk (clean version) by Rhianna : Seated flats with lift out of the saddle on chorus
  • Calabria 2008 by Enur : 45sec single leg isolations, 60% gear, should have time to do both legs twice
  • Gel by Collective Soul : sprints on the chorus (15s, 20s, 25s)
  • Show Me How You Burlesque by Christina Aguilera : standing flats with 4 count jumps on the chorus
  • If I Never See Your Face Again by Maroon 5/Rhianna : seated climb with increase in tension every 30s
  • Are You Gonna Be My Girl by Jet : tempo work, 40% gear
  • Reel Around the Sun from Riverdance : start at 50% tension, increase tension by 10% each minute
  • When I Grow Up by Pussycat Dolls : sprints on the chorus
  • Give Me Everything by Pitbull : 30s each at position 1, postion 3, hover, standing jog, hover, position 3, position 1
  • Shake Senora by Pitbull : 20s standing climb, 20s hips back and attack, 20s seated sprint, 20s rest, repeat 3x
  • Iris by GooGoo Dolls : cool-down and stretch

Do you Spin? What’s your favourite song and drill? This was my first class that I used Shake Senora by Pitbull and it was the ultimate song to finish the work with. It’s so energizing! And that 20/20/20 drill will leave your breathless, and drenched 🙂

Christmas Kick-off

Happy first week of December! I hope everyone is getting into the festive mood, I know I sure am.

Yesterday the Bf and I had our Christmas Kick-off. We went to pick out our tree in the early afternoon, and brought it home to decorate. We also put the candles in the windows and turned on our outdoor christmas lights for the first time this year. I love how outdoor lights brighten up the house! Then we made Monster Cookies and watched The Grinch (the Jim Carrey version). It’s my favourite Christmas movie by far!

Monster Cookies

Monster Cookies

  • 1/2 cup square margerine
  • 1 1/2 cups crunchy peanut butter
  • 1 cup brown sugar
  • 1/2 cup white sugar
  • 3 eggs
  • 1 tablespoon vanilla
  • 2 teaspoons baking soda
  • 4 1/2 cups oats
  • 1 cup add-ins (I used Smarties)

Preheat oven to 350degrees. Cream together butter, peanut butter, both sugars, eggs, and vanilla. Mix in baking soda, oats, and your add-ins. Drop by ice-cream scoopful onto a parchment paper covered cookie sheet, and press down each lump of dough slightly. Bake 8-10min, and when they start to brown slightly take them out of the oven. Let cool on cookie sheet a few minutes, then cool completely on a wire rack.

I try to tell myself that these are more healthy than most other cookies because of the peanut butter and oats 😉

our lovely tree... couldn't get a more clear pic unfortunately

I also taught another spin class yesterday, so I thought I would share my playlist and work-out with you. This is a very rock centered playlist as I was teaching a group of guys, and I thought my usual music was too “pop-y”. It was a sweat filled class, that’s for sure!

35min Spin Work-Out

Foo Fighters – Everlong : warm up

Aerosmith – Come Toegether : The 2 Minute Challenge : 30sec seated @ 70%, 15sec rest, 60sec seated @ 70%, 15sec rest, 90sec standing @ 70%, 15sec rest, 2min standing @ 70%

Incubus – Wish You Were Here & The White Stripes – Seven Nation Army : 30sec @ each position: seated hand position 1, seated hand position 3, hover, standing jog, hover, seated hand position 3, seated hand position 1

Jet – Are You Gonna Be My Girl : Tempo Work, 50% gear

Kings of Leon – Crawl, Linkin Park – In the End, & Black Eyed Peas – Imma Be : 9 Minute Climb : Start at 50% then increase tension every 30sec til the 3 minute mark, standing climb next 3min increasing tension every minute, last 3 minute is a climb at max tension for each person (standing or seated).

Kenny Chesney – Don’t Blink : cool down and stretch

On a side note, it’s just 22 more days until the bf and I weigh in for our goals. (My goal is to be 145lb). I have been working out pretty hard and consistently, but the scale hasn’t moved much. So, I’m really gonna ramp up the amount and intensity of my cardio for the next few weeks. I made another goal to do 10 runs between now and Christmas Eve. I know that if I do this and eat well that I will acheive my goal on the 24th 🙂

Tell me, what goals do you have for the month? Or do you make monthly goals?