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Monday, November 30, 2009

Sharing a Spin Ride

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 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.

Friday, November 6, 2009


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
Yogurt DLite - 333 calories
Peanut Power Grape - 749 calories