Indoor Cycle Profile

Change does not roll in on the wheels of inevitability, but comes through continuous struggle. 

Martin Luther King, Jr.

Show me your friends, to tell you who you are. Your lifestyle is highly influenced by the people close to you. Surround yourself with the ones who value the importance of a healthy lifestyle!

Hey Fitness Freaks!
I taught this profile in my cycle class tonight, it was very challenging! here's the playlist I used. My legs were shaking at the end.


I was worried that I would be bored or have a hard time getting the participants to do 3 minutes of each position in the beginning, and it definitely was a challenge, but, I was surprised at their willingness to get through it. Awesome ride and I thought it flowed really well. I got the idea from Pedal-on.com which is an awesome site for ideas for indoor cycle classes. 

Here's the Profile:


Warm Up turn me on 3:20 David guetta - Turn Me On (Feat. Nicki Minaj)
 3:00 Fast Flats 90 to 100 RPM Nobody Likes the Records That I Play 3:06 Sample Rippers
 3:00 add resistance HP2 Run 80 RPM do the right thing 3:31 PORN KINGS 
 3:00 add resistance HP3 Attack 80 RPM  shake that shimmy 3:13 Porn Kings - 
  5:00 Seated Climb  Enter Telephone (DJs From Mars Club Rmx) 5:26 Lady Gaga ft. Beyonce vs. Metallica DJs From Mars 



1:30 Fast Flats 90 to 100 RPM
1:30 add resistance HP2 Run 80 RPM
1:30 add resistance HP3 Attack 80 RPM
Do 2 X’s
used these songs: 
Bad Reputation 2:42 Avril Lavigne
Mombasa Inception 4:54


4:00 Jumps on Hill  Devil Drums 5:24 Scooter We Bring The Noise



1:00 Fast Flats 90 to 100 RPM
1:00 add resistance HP2 Run 80 RPM
1:00 add resistance HP3 Attack 80 RPM
Do 3 X’s

used these songs:   
Burn It To The Ground 3:31 Nickelback Dark Horse Rock
Beat It (feat. John Mayer) 3:48 Fall Out Boy
Talk Dirty to Me 3:45 Poison 


5:00 Stand Climb –  Only Insomnia In The World (DJs From Mars FM Rmx) 5:26 

30 Fast Flats 90 to 100 RPM
:30 add resistance HP2 Run 80 RPM
:30 add resistance HP3 Attack 80 RPM
Do 6 X’s
Barracuda 4:39 Fergie
Push It (Techno Mix) 3:21 Solid Base Bass Attack 2000 Eurodance
Burn It Down 2:49
Cool....Trouble 4:02 Ray LaMontagne

Share your thoughts!!! 

this is how I felt when it was over!
BOOM!


Fact: THINKING of going to the gym burns between 0 and 0 calories!!

 

 

New Year BootCamp!

NEW YEAR, NEW YOU!!

Life is a shipwreck but we must not forget to sing in the lifeboats.  ~Voltaire 

Good Morning....I hope that your January is off to a great start.  There is something so great about a fresh start and a new beginning. I have always loved this time of year because the gym is packed and everyone I know wants to talk to me about what I love...fitness and nutrition.  I begin this year with a renewed decision to be the best me that I can. I still have so far to go, many bumps in my road and so much to learn about recovery after breast cancer and post mastectomy recovery. I thought this would be so much easier than it has been. I promise to be real with you and I promise to try my hardest to stay positive.  

let's go!

Meet on the Treadmills at 9:30 am

we are doing some speedwork and intervals

then...150 Push Ups for time
- Each time you stop and rest w/your chest to the ground, run to Caesar's 
- Resting in plank position is OK, but NOT down dog.


2 Rounds of: 
2 Minutes Max Burpees
30 Second Rest
2 Minutes Max Shoulder press
30 Second Rest
2 Minutes Max Box Jump 
30 Second Rest


Grappling Circuit
8 rounds 
Do not set the bar down until the entire set below is complete...rest and then repeat....


Get a nice heavy bar!Bent Row 15 times
Upright Row 15 times
Military Press 15 times
Split Squat (left and right) 15 times
Thruster (squat low, bar on top of Chest, push up into a shoulder press) 15 times
Stiff Legged Dead lift 15 times
Weighted Abs (with 15 – 20 pound dumbbell) 15 times

Abdominal strength – Complete 100 knees to elbows after the workout. Each time you have to drop the bar, roll over and do 20 pushups

"As we look ahead into the next century, leaders will be those who empower others."
- Bill Gates

 

what did you do today to empower someone else?

I miss these muscles!!!! 

Everyone has his burden.

What counts is how you carry it.

Find your Strong Spin Camp

The greatest day in your life and mine is when we take total responsibility for our attitudes. That’s the day we truly grow up.
-John C. Maxwell 

Dumbell burpees 30 sec on and 30 sec off 10 rounds

then

“Tabata”

20 On – 10 Off: Alternate the following-4x
Kettlebell Swings (24kg./16kg.)
Mountain Climbers

then-

SDHP (32kg./24kg.) Kettlebell
Jump Touches

Abdominal strength – As a group:
1 x max plank hold
100 unanchored sit-ups

How’s your nutrition looking so far this year? Remember, you will never train hard enough to overcome poor nutritional habits? Try getting the grains out of your diet if you are trying to reduce body fat, recover faster, have less joint inflammation, the list goes on and on. 

It’s been too hard living but I’m afraid to die
Cuz I don’t know what’s up there beyond the sky
It’s been a long, a long time coming but I know
A change gon’ come oh yes it will

thoughts on 2012 and Jan Group Fitness Schedule

HAPPY NEW YEAR!
click the schedule tab in the right toolbar to get a copy of the January Group Fitness Schedule.

               Invictus

It matters not how strait the gate,

How charged with punishments the scroll,

I am the master of my fate:

I am the captain of my soul.  

One of the greatest gifts in life is the ability to chart our own paths, to be the “masters of our fate, the captains of our soul” –

 to paraphrase William Ernest Henley. 

Knowing that you have this power to choose, to decide and to chart your own path, what do you choose for yourself today? for this month or even this year?  My hope for all those that this blog touches is that you look into your hearts and choose to grow as a mother, father, sister, brother, friend and to take a chance. We all experienced our own battles and achievements in 2011, and I would like to hear about yours in the comments section.  For me personally,I have decided not to let my experience with breast cancer define me, or let it limit me in any way. I am determined not to feel sad or sorry for myself as I realize who I am in this new corner of my life. I hope to inspire women and men to keep up with their heath screenings and pay attention to their bodies' cues. I also am even more determined to keep around me positive, loving and energized people. My husband and I are training for a 1/2 marathon and we are so excited to take on this challenge together! San Diego Rock and Roll 1/2 here we come! 

1.  What are your health and fitness goals for 2012?
2.  How can this blog and the bootcamp classes best support you in achieving your goals?

Christmas SpinCamp!

Merry Fitness and
a Happy New REAR!

Christmas waves a magic wand over this world, and behold, everything is softer and more beautiful.
-Norman Vincent Peale

Load for today – AHAP! Post load with time.

50 squats, deep, hips past knees...

50 One Arm Kettlebell swings
5 reps each arm. Do not put the kbell down until you reach 50.
Russian swings (not overhead)

50 One Arm step-ups holding heavy dumbell...
5 reps each arm. Do not put the kbell down until you reach 50.
5 step-ups onto box with right leg holding kbell in right arm.
Switch – 5 on left leg with kbell on left side. Rotate until you reach 50. 

Load for today – AHAP! Post load with time.

Aunt Bethany: Is your house on fire, Clark?
Clark Griswold: No, Aunt Bethany, those are the Christmas lights.
-Christmas Vacation