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C.A.R.D.I.O What’s that spell?

March 17, 2011 by Jenn

Here it is . . . the looooonnnngggg awaited Cardio post.  It has been way too long, but hey, I’ve been busy teaching the cardio spin classes, making new routines, and of course, baking up a storm!   I hope you enjoy 🙂

This spin routine received positive reviews from my regulars, and I know they wouldn’t steer me wrong 😉

Spin N– (Duration 60 Minutes)

1. Forget You – Cee Lo Green –  3:43 Warm Up- get that body ready to get moving!

2. What the Hell – Avril Lavigne –  3:39 Jumps- getting going right away today!  Seated to Standing, counts of 8, 4, 2, 1.

3. Left My Heart In Tokyo – Mini Viva –  3:47 Pyramid Sprint.  Starting at 1 minute on, then 45, 30, 15. Rest for 20 seconds in between sprints.

4. Not Ready to Make Nice – Dixie Chicks –  4:01 Sitting climb/standing climb with freeze on chorus 1:00-1:24, 2:24-2:50

5. Fading Like a Flower – Roxette –  3:51 30 second seated sprint
, 30 second standing sprint
, 30 second standing climb (8/10), 
1 minute standing, 
1 minute seated climb (8/10)

6. Yeah 3X (Explicit Edit) – Chris Brown – 4:01 Run. 30 seconds seated, add one tension, 30 seconds standing.

7.  Coming Home – Diddy Dirty Money Feat Skylar Grey –  3:59 Standing flat with a get low run (30s)

8.  Rope – Foo Fighters –  4:19 1 min seated, 
1 min hover, 
1 minute stand (Hand pos. 3),
 1 minute sitting straight up no hands on handlebars

9. Born This Way –  Lady Gaga – 4:20 Jumps on own

10. Firework – Katy Perry –  3:48 Standing climb

11. L.I.F.E.G.O.E.S.O.N. – Noah And The Wale – 3:47 Turn up tension – every time he sings L.I.F.E.G.O.E.S.O.N.

12. We R Who We R – Kesha – 3:25 Hover 20 Stand 20

13. Higher – Taio Cruz Feat Kylie Minogue & Travie McCoy – 3:23 Open Road

14. Livin’ On A Prayer – Bon Jovi – 4:10 Stand and freeze/slide when “living on a prayer” adding tension with each set.

Cool down and Stretch

I hope you enjoy using this spin for your own workout!

Music is so important to me when I work out.  If I have new tunes loaded up on my iPhone, I definitely find myself with an extra jump in my step.  I love to teach my spinning classes based on feeling the beat of the music.  Trying to keep up to the beat while adding tension turn, after tension turn is an awesome motivator!

Do you have a favourite song to workout to?

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Filed Under: Cardio, Spinning

Spin It Off!

January 5, 2011 by Jenn

Christmas Eve dinner.  Christmas Day brunch.  Boxing Day treats.  New Years Eve indulgences.

Sin. Sin. Sin. Sin.

Well, at least in the Cookies, Cupcakes and Cardio world they’re called sins.

The mantra is “You have to spin to sin” here at CCC.

Here is the remedy for all of your “Oh, I shouldn’t have” holiday luxuries.

Spin-M

Duration 60mins

Haven’t Met You Yet – 4:05 – Michael Buble- warm up, light, relaxing start to the class.  Add a full turn and stand up half way through.

Dancing On My Own – 4:51 – Robyn- Seat/Hover/Stand, 30 secs slow then 20 secs fast while seated.  Turn tension up full turn, then hover for 30 secs slow, 30 fast, full turn up, stand 30 slow, 30 fast, full turn, seated etc.

Get Shaky – 2:56 – The Ian Carey Project-30 secs fast, 30 slow in the position of your choosing.

Lost – 4:38 – Crash Karma-  2:00 road pace, at 2:00 turn up 1/2 turn, at 2:15 standing surge for 45 secs. At 3:00 add half a turn, 3:15, standing surge! Repeat for minute 4.

Remedy – 3:25 – Little Boots- Tension sprint 20 secs turn tension high while sprinting, 10 sec recovery. Repeat.

Forever Is Over – 3:23 – The Saturdays- Regular sprint. 20 on/10 off

Rhythm Of My Heart – 4:15 – Rod Stewart- Find comfortable road pace for 2 mins. At 2 min mark, endurance sprint to the end of the song!

Giving Up The Gun – 4:46 – Vampire Weekend-  Standing RUN!  Get up, be quick!  You can add some one handed running, some pick ups, even some LOW running.

Look For Me – 3:28 – Chipmunk Feat Talay Riley-  20 jumps, 30 second rest. Repeat.

Million Dollar Bill (Frankie Knuckles Radio Mix) – 3:16 – Whitney Houston- We’re doing the wave with this one peeps!  Starting from the left, person A stands up for 20 sec, person B joins in standing, then C etc. Once the whole class is standing, A will then sit down, then 20 secs later B sits etc.  Think a slow motion wave at a hockey game.

Green Eyes – 3:43 – Coldplay- Hover – Keep that butt stretched out over the seat for the duration of the song.  Tension 8/10 with a full turn up at the 2 min mark.

Inside Out – 3:39 – Eve 6-  Card Game! Instuctor hands out cards with tensions written on them “7/10″ or “9/10″ for example.  The card that you get is the tension your bike needs to stay at the whole time!  8 count speed bursts every 45 seconds.

Somebody To Love – 3:41 – Justin Bieber- Card game again, this time switch cards with the person(s) beside you.  Set you tension, and speed bursts are 16 counts this time!

Pencil Full Of Lead – 2:27 – Paolo Nutini- on you own…pick you position and tension.

Chasing Cars – 4:28 – Snow Patrol- Cooldown and stretch

My tried and true spinners who were out tonight (the ones who could teach the class themselves) said “Was that an hour?  It didn’t feel like it!”

That is the greatest sign of a good playlist :) Have fun with it.

I’m off to bed as I’m teaching again tomorrow morning at 6:00am!  Less than a 12 hour turn over.  Whose idea was that?  Wish me luck.

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Filed Under: Cardio, Spinning Tagged With: cardio, spinning

Last Spin Before Christmas

December 18, 2010 by Jenn

This morning was our last spin class before the Christmas break.  Woohoo?  It’s like a double edged sword.  It’s great to have a break from teaching, but at the same time, the season of gluttony is before us and like my tagline says . . . “You have to spin to sin!” I still have 17 more runs to fit in, so I’m not too worried about my lack of spin.  Paul and I are also about to head out for a hike this afternoon, so my cardio component for today is definitely pretty good!

Here’s what we did this morning . . . one of my new favourites!  I’ve posted this playlist before, but to make up for that I have added the artist names in so you can actually find the songs if you’re looking for them.

SPIN -L

Duration 60 mins

Warm Up

Remember to keep the beat of the songs 🙂

I Need You Now (Agnes) – 3:07 – warm up, release tension

All Night Long (Alexandra Burke ft Pitbull)- 3:49 – 20s each position (seated, hover, stand)

Catalyst (Linkin Park) – 5:40 – 6/10 very quick, standing, increase tension every minute and keep the cadence!

Get Through This (Art of Dying) – 2:28 – sprint, 10 sprint, 20 off

Airplanes (B.o.B. ft Hayley Williams) – 3:01 – seated flat, find a comfortable gear for a good strong road pace, increase speed every minute, last minute BREAKAWAY!

Around the World (Daft Punk)- 7:28 – Birthday drill – standing jog, high tension, when it’s your month, take a break, 30s each month

Good Luck (Basement Jaxx)- 3:37 – 20s sprint, 10 off

Dog Days are Over  (Florence and the Machine)- 4:13 – continue from previous song, but standing!

Lost Highway  (Bon Jovi)- 4:15 – climb in students choice of position, every minute, full turn up

Summer of ’69 (Bryan Adams) – 3:34 – slides with 5 second pickups in slide position

Teenage Dream (Katy Perry)- 3:48 – standing jog with seated sprints @ :51-1:24, 1:55-2:27, 2:52-3:24

Piece of Me (Britney Spears)- 3:32 – Hover

Little Lion Man (Mumford and Sons) – 3:28 – seated flat, find a comfortable gear for a good strong road pace, decrease speed every minute, last minute begin cooldown

October (Broken Bells) Cooldown and Stretch

It’s a good thing I got my spin in this morning, because I have spent the last couple of hours making my Christmas Baking To Do List!  It’s a long one folks 🙂

Have a great day!

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Filed Under: Cardio, Spinning Tagged With: cardio, spinning

Spin Swansong

December 4, 2010 by Jenn

I taught my last early morning 6:00am spin class the other morning . . . bittersweet.  I love teaching, obviously, or I wouldn’t do it, but honestly, getting up at 5:00am is a bitch.  I did enjoy that I only had to do it once a week . . . I don’t think I could have done anymore than that.  Hopefully I get another class soon to call my own, but for right now, it’s back to alternating Tuesday’s and Saturday’s and subbing for the occasional vacationer or sickie.   Here’s the spin from earlier this week.

SPIN – G

Duration 45 mins

Warm Up

Born Losers – 5:20 – 10 pushups (chest to the bars), 1 min seated, 1 min hover, 1 min stand, repeat

Footloose – 3:41 – very quick tempo, try to stay on the beat! Stand for 30 seconds on the beat every time the chorus comes on.

We Didn’t Start the Fire – 4:30 – slides – slide for duration of chorus. Watch out for the last one!  It’s a long one.

When Love Takes Over – 3:05 – sprints, 10s on, 20s off

Candle – 4:00 – climb, increase speed (bursts) for duration of chorus.  Add tension after every “burst.”

All You Did Was Save My Life – 3:45 – hover/stand 30s jumps

Life In Technicolor II – 4:00 – standing climb, with running arm(s).  Alternate between right and left arm.

Lucky Man – 4:53 – seated to standing climb

Call on Me – 8:03 – yes, I said, 8 minutes and 3 seconds. Endurance sprint!  Sprint for 1 minute on, 30 second recovery.

Wipe off the sweat and you’re finished!  Remember to cool down and stretch.

These are the bikes we use at my gym.  They’re pretty great for the most part.  Easy to ride, smooth, and easy to adjust which makes it easy for new comers, and vets alike.

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Filed Under: Cardio, Spinning Tagged With: spinning

Spinning

November 24, 2010 by Jenn

I have had  a wicked week of teaching spin…..it’s Thursday night and I have already taught three classes and I have one more to go on Saturday morning!  Whoooo hooooo….kicking butt and taking names 🙂

Here is the new routine that I made last weekend and have been enjoying with my classes this week.  It is awesome how a couple of new moves can rejuvenate your workout, and add an extra challenge!  This routine is slightly harder than others have been.

SPIN -L

Duration 60 mins

Warm Up

Remember to keep the beat of the songs 🙂

I Need You Now – 3:07 – warm up, release tension

All Night Long – 3:49 – 20s each position (seated, hover, stand)

Catalyst – 5:40 – 6/10 very quick, standing, increase tension every minute and keep the cadence!

Remember When – 4:31- climb….I scratched this song off my playlist as I found it too slow. Nice song, but not for spinning.

Get Through This – 2:28 – sprint, 10 sprint, 20 off

Airplanes – 3:01 – seated flat, find a comfortable gear for a good strong road pace, increase speed every minute, last minute BREAKAWAY!

Around the World – 7:28 – Birthday drill – standing jog, high tension, when it’s your month, take a break, 30s each month

Good Luck – 3:37 – 20s sprint, 10 off

Dog Days are Over – 4:13 – continue from previous song, but standing!

Lost Highway – 4:15 – climb in students choice of position, every minute, full turn up

Summer of ’69 – 3:34 – slides with 5 second pickups in slide position

Teenage Dream – 3:48 – standing jog with seated sprints @ :51-1:24, 1:55-2:27, 2:52-3:24

Piece of Me – 3:32 – Hover

Little Lion Man – 3:28 – seated flat, find a comfortable gear for a good strong road pace, decrease speed every minute, last minute begin cooldown

Cooldown and stretch

Let me know what you think!

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Filed Under: Spinning Tagged With: spinning

Before Dawn

November 4, 2010 by Jenn

This morning at 6am, my spinning class was full!  It is so great to see so many people coming to the gym before the sun even begins to think about rising.  It makes it so much more exciting as an instructor as well…I can feed off the energy of the (mostly) women in my class.  I love it!  It also makes me hit the snooze button on my alarm when it goes off at 5:15am, one less time!  I know I better get my ass to the gym.  THERE ARE PEOPLE WAITING!!!! Here is the spin routine from this morning!

SPIN-J

Duration: 45mins

Warm Up

Sex is on Fire – 3:28 – 5/10 – seated/stand

Bad Romance – 4:27 – 6/10 – speed song – seated, turn up tension full turn @ :57- 1:29, 2:20- 2:50, 3:42-end

Morning After Dark – 3:54 – 7/10 – stair climbing – “dance on your toes”, keep your bum forward, chin/head up, light fingers on the bar, turn the tension up every 30s.

Ego – 3:03 – 6/10 – jumps (hover/stand) with sprints @ :40-1:12, 1:35-2:08, 2:23-end

Snuff – 4:36 – 7/10 – seated climb, turn tension up every 30s 1/2 turn

Somebody to Love – 3:33 – 8/10 – grind and climb – start standing, :40-:58 standing sprint, 1:26- 1:46 sit sprint, 2:28-2:46 stand sprint. Keep your tension at 8/10 throughout the song.

Take That – 2:47 – 7/10 – jumps between seated/hover/stand, every time song says “take that” switch position

Starstrukk- 3:23 – power sprint – sprinting tension – power sprint turn up tension 2 full turns @ :45-1:15, 1:45-2:15, 2:51-end

Hard Sun – 5:22 – 8/10 – climb – pick up pace @ 1:20 and 3:20, 2:00 and 4:00 full turn up “power ten” (countdown from 10)

Sing – 3:49 – 7/10 – hover, 1/2 turn up every 30s – every 30s put either R hand or L hand behind back (while hovering), make sure to alternate

Just Breathe – cooldown…keep those legs spinning, gradually lower your heart rate….stretch out those muscles.

Spinning or exercising is a fabulous way to start the day….I always feel so great throughout the day knowing that my workout is done, rather than feeling it looming over me all day long.  Now, if only I could have people waiting for me at the gym EVERY day…maybe I would hit the snooze button one less time every week day 🙂  OR an even better idea would be to have people waiting at my door!  I would definitely get up then…you probably wouldn’t come again…I’m not a pretty sight in the morning.

Have a great day everybody!  Remember to find a way to sweat today.

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Filed Under: Spinning Tagged With: spinning

Just Where is the Cardio?

November 3, 2010 by Jenn

I was beginning to wonder that myself . . . yes, I’ve been busy baking, and with the pressure of a mid-week bake for my mom’s birthday, I’ve not had a focus on cardio for the blog…BUT I’VE BEEN DOING IT!!!! Thank god….all this baking requires sampling (the best part of baking…mmm).  The gym I work for PAYS me to do cardio, remember that piece from the About Me section you should have memorized?

What I will do with the cardio posts is provide you with playlists and some moves that you can do while you’re either spinning, running, or hiking.  I hope that you are able to take something from the future posts.  Remember: if a girl (me) who used to weigh as much as a small car can do it, you can drag your ass out and do it too!

Here is the first SPINNING post.

Duration – 60mins – H

Warm Up

New Divide – 4:24 – seated/stand – turn tension up @ 1:05, 2:18, 3:15

I Gotta Feeling – 4:41 – 30s seated/hover/stand, turn it up a 1/2 every time you sit

Infinity 2008 – 6:24 – 20s sprints, start @ 1:00

Gimme Sympathy – 3:45 – standing jog and standing sprint @ :45-1:00, 1:05-1:20, 2:15-2:30, 2:45-3:00

Rooster – 6:15 – seated climb – turn up tension every 45s

The Fixer – 3:00 – hover – 30s, R/L hand behind your back (alternating)

Burn It To The Ground – 3:30 – 8/10 tension, standing sprint @ :50, 1:38, 2:55

Kids – 5:25 – slides

Wannabe – 2:55 – high speed or high tension

Sound of Freedom – 4:30 – seated sprint

Shook Me All Night Long – 3:30 – ladder 1/2 turn up and stand, 1/4 down, sit down

Take a Chance – 4:04 – student choice

Dancing in the Dark – 4:03 – standing climb

Cooldown

Remember to stretch 🙂 …and towel down your sweaty parts

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Filed Under: Spinning Tagged With: spinning

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