I'm not one of those spinning instructors who hogs music or won't share ride ideas with other instructors. I think we're a community and each instructor can make (or break) the class.
That said, I wanted to get in to the habit of sharing some of the rides i've used in the past. I feel like there aren't a ton of website or blogs out there that provide this sort of information so perhaps doing so will get me some traffic.
This is the ride I used this past week...
Live Like Your Dying - Kris Allen - 3:30
Warm up
Disturbia - Rhianna - 3:59
Sprints - three 30 second bursts timed to the chorus
PYT - Michael Jackson - 3:59
Fast climb - can be done in or out of the saddle, legs are quick, run up that hill!
Mercy - Duffy - 3:39
Seated climb, heading up that hill, adding resistance every minute or so (6/10, 7/10)
Pour Some Sugar on Me - Def Leppard - 4:53
Heavy climb, come out of the saddle, increase resistance over length of the song (8/10, 9/10)
Love Train - The O'Jays - 2:58
Oldie but goodie...recover
What a Feeling - Dominico and Peter Luts - 3:34
Fast climb - once again, in or out of the saddle, run up that hill (5/10, 6/10)
Say Hey - Michael Franti and Spearhead - 3:56
Can be done either as slow jumps (10 or 8 count) or as a seated climb keeping resistance from previous song and adding
Hush Hush - Pussycat Dolls - 4:12
Sprints - 3 30 second bursts at chorus (this song is ideal for sprints)
Clubbed to Death (Kurayamino Mix) - Rob D - 7:26
Slow and Steady Climb - start in the saddle (5/10) add resistance and come out of the saddle, getting heavy quickly and spending atleast half the song heavy (8/10, 9/10)
Call on Me - Eric Prydz - 2:49
Short recovery from heavy climb right in to a 1:30 (or 1:45) sprint at low resistance. Slow the pedals and recover after.
To me, spinning rides are constantly evolving. I may revisit this ride in a few weeks and decide to swap out a few songs or change the ride itself. Happy spinning!
Monday, November 30, 2009
Monday, November 9, 2009
Packaged Foods
I just saw that Women's Health has published a list of the top 125 packaged foods for women.
I wonder how some of my favorite picks did.
Unfortunately my crazy schedule has led me to rely (a bit too heavily) on frozen meals. One of my favorites (that I learned about from another magazine) is the Pumpkin-Squash Ravioli from Healthy Choice. I was happy to see that this made the Women's Health list as well. It's delicious!
Another item that I just purchased was the Kashi Mayan Harvest Bake. Happy to see that this too made their list. I haven't tried it yet but was intrigued by the diverse ingredient list.
Quaker Simple Harvest made their list as well. I think it's delicious but unfortunately the grocery stores near me stopped carrying it. I'm a faithful oatmeal lover but find the tried and true original old fashioned to be my go-to.
I have a huge sweet tooth and am always looking for healthier dessert options.
The list includes Ben & Jerry's Chocolate Fudge Brownie Frozen Yogurt (yum!). Although not on the list, I am a HUGE fan of the Klondike No-Sugar Added Ice Cream Sandwiches.
Looking at a list like this does two things for me. First it gives me ideas. Second it makes me feel good when I see that foods I already choose have made their list. Nothing like a little validation!
Want to see the list? Here's the link.
I wonder how some of my favorite picks did.
Unfortunately my crazy schedule has led me to rely (a bit too heavily) on frozen meals. One of my favorites (that I learned about from another magazine) is the Pumpkin-Squash Ravioli from Healthy Choice. I was happy to see that this made the Women's Health list as well. It's delicious!
Another item that I just purchased was the Kashi Mayan Harvest Bake. Happy to see that this too made their list. I haven't tried it yet but was intrigued by the diverse ingredient list.
Quaker Simple Harvest made their list as well. I think it's delicious but unfortunately the grocery stores near me stopped carrying it. I'm a faithful oatmeal lover but find the tried and true original old fashioned to be my go-to.
I have a huge sweet tooth and am always looking for healthier dessert options.
The list includes Ben & Jerry's Chocolate Fudge Brownie Frozen Yogurt (yum!). Although not on the list, I am a HUGE fan of the Klondike No-Sugar Added Ice Cream Sandwiches.
Looking at a list like this does two things for me. First it gives me ideas. Second it makes me feel good when I see that foods I already choose have made their list. Nothing like a little validation!
Want to see the list? Here's the link.
Friday, November 6, 2009
Friday
Sorry I've been MIA. My computer crashed last Tuesday and then I was away for the weekend.
Thankfully my computer has been fixed but it was a whirlwind of a week.
Go Yankees!
In keeping with the Friday Food Facts theme, here are some more calorie counts.
I love smoothies but am often shocked by how many calories they contain due to the sugar content. Here are some counts from Smoothie King.
I used to get the Peanut Butter Power plus Strawberry which clocks in at a lovely 699 calories for 20 ounces. I almost wish I didn't know.
Their smoothies fall in to five categories: stay healthy, trim down, get energy, build up, snack right and indulge. I'll give the highest and the lowest for each. (based upon 20oz)
Stay Healthy
Blueberry Heaven - 325 calories
Cranberry Supreme - 554 calories
Trim Down
Slim-N-Trim Orange Vanilla - 215 calories
Passion Passport - 395 calories
Get Energy
Coffee Smoothie Mocha - 260 calories
Power Punch Plus - 500 calories
Build Up
Gladiator - 180 calories
The Hulk Strawberry - 1035 calories
Snack Right
Fruit Fusion - 355 calories
Grape Expectations II - 548 calories
Indulge
Yogurt DLite - 333 calories
Peanut Power Grape - 749 calories
Thankfully my computer has been fixed but it was a whirlwind of a week.
Go Yankees!
In keeping with the Friday Food Facts theme, here are some more calorie counts.
I love smoothies but am often shocked by how many calories they contain due to the sugar content. Here are some counts from Smoothie King.
I used to get the Peanut Butter Power plus Strawberry which clocks in at a lovely 699 calories for 20 ounces. I almost wish I didn't know.
Their smoothies fall in to five categories: stay healthy, trim down, get energy, build up, snack right and indulge. I'll give the highest and the lowest for each. (based upon 20oz)
Stay Healthy
Blueberry Heaven - 325 calories
Cranberry Supreme - 554 calories
Trim Down
Slim-N-Trim Orange Vanilla - 215 calories
Passion Passport - 395 calories
Get Energy
Coffee Smoothie Mocha - 260 calories
Power Punch Plus - 500 calories
Build Up
Gladiator - 180 calories
The Hulk Strawberry - 1035 calories
Snack Right
Fruit Fusion - 355 calories
Grape Expectations II - 548 calories
Indulge
Yogurt DLite - 333 calories
Peanut Power Grape - 749 calories
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