I think this meal alone had enough healthy fats for a week.
It was amazing and quite satieting if I do say myself.
4 whole egg omelet filled with spinach and broccoli, topped with avocado with two pieces whole wheat toast that I put in the oven and broiled, topped with ooey gooey melty cheese.
But don’t worry I made sure to get in some saturated fat too….. Yes that is a delicious layer of mint and chocolate fudge on top of a dense brownie.
Sorry for making you break a commandment and covet me and my brownie.
So I thought my job couldn’t get any better until today. I got a student teacher. Um, can I just tell you she is hilarious and we already planned a spring break trip to San Francisco to visit a mutual friend…….anyone want to come or meet us there? Seriously.
1. Circus by Britney Spears- Warm-up
2. We R Who We Are by Kei$ha- 30 second sprint, 30 second lock n load (see video)
3. Showdown by Black Eyed Peas….amazing song!!! 1,2,3……Switching from a run, half way down, arrow
4. Low by Flo Rida: DANCING PARTY
5. Untouched by The Veronica’s: 3 1 minute sprints with 10 second recovery in between each spring
6. Hard by Rhiana: Hill climb in the saddle
7. Alive by POD: Hill climb out of the saddle, chorus double time
8. Infinity by Guru Josh: Sprint, arrow repeat (sprints continually get longer)
9. Club Can’t Handle Me by Flo Rida: DANCING and Lock n load…heavy tension
10. Firework by Katy Perry: Crank it…in the saddle, low tension. Chorus HEAVY tension out of the saddle. Repeat
11. Like a G6…I can’t get over how much I love working out to this song. Sprint the entire song. Chorus out of the saddle.
12. California Gurls by Katy Perry and Snoop Doggggg Jumps low tension and high tension with SUPER MANS (see video)
13. Wheel by John Mayer….thought of you Laura:) Cooldown
I have had a few peeps ask for a video of some of my crazy dance moves I do in my spin class.
I love to include random things in my class besides just hill climbs, sprints and endurance rides because you all know I have ADD and can’t do the same thing for a while (this doesn’t apply to running for some reason).
Usually 2-3 songs in my spin class involve a lil’ dancing….it is so fun you forget you are working out and you feel like you are at a club dancing the night away. Try it, or at least tell your spin instructor too.
I know there was a puddle of sweat and streaks of self-tanner on my face but that is the price we pay for a good workout.
What is your favorite source of healthy fats?
-I could eat avocado’s all day if they weren’t so dang expensive oh and PEANUT BUTTER (covered in chocolate preferably).
What is your favorite type of group exercise class?
-LOVE SPIN and PUMP. I want to branch out a little so I want to hear about what you like. Muchos Gracias.
You already have a student teacher? We're not allowed to get one for at least 5 years or so. I don't know if I would want one already because I'm stillll learning myself!
I'd have to say olive oil, I'm not a big avocado fan.
My favorite class is cycle cross. Its a spin class with strength added in. Usually 10 min on the bike, 5 minutes weights, 10 bike, 5 weights, 10 bike, 5 weights.
I hope having a student teacher works out for you. Whenever I have interns I feel it is actually MORE work for me.
I recently discovered I love avocado, so that's my current Thing :).
I've never liked classes, besides yoga. I'm more of a suffer-in-silence type.
LOL at the video!
Lindsay and James Cotter
you are the coolest and cutest spin instructor ever. Great video.
I admit that I often make avocado and almond butter wraps. And i add sliced banana in the middle. Weird? Of course, thats why I like it. ;)
Man I want to take your spin class!
I love me some healthy fats – walnuts, peanut butter, guac…mmmmm
I know it's all 80s, but I really like step aerobics. Leotards and legwarmers optional.
Jogging with Fiction
I'm literally crying I'm laughing so hard right now. My dog, who NEVER barks, literally never, just freaked out barking when I played your video with sound on my laptop. She's running around the livingroom like a crazy dog trying to figure out where the sound is coming from! I'm going to mess with her all day!
My favorite group exercise is BodyPump, but it messed up my shoulder, so I haven't gone in forever. I took it for a couple of years, though and I've never felt so strong in my life!
Thanks for the video! It was mighty entertaining and I liked seeing your style of teaching. I wish I could take one of your classes!!! Some of my instructors are just BORING. :(
My favorite healthy fats are: PEANUT BUTTERRRRR!, avos, and coconut!
Fav group fitness classes: spin, pump, and core!
I love love love avocados! And I pretty much cook with olive oil all the time.
That brownie looks like it should be in front of me now! I love mint brownies.
I tried a spin class and failed after 10 minutes. I have a hard time taking classes; I get bored doing the same thing every time.
Dag nabbit good stuff you whippenrsappers!
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loooooooooooooooooooooove spin class. Avocados for breakfast anyone? Sounds fab to me.
Spin and body pump are definitely my favorites but I love Step too! I wish I lived near you so I could take your spin class, awesome music!
Oh my gosh, just reading that and watching your video I realized how lame my spin class is here. We do jumps and sprints… that's ALL. I want to come to your class!!!!
What are arrows?
I can't wait to try this!
That brownie looks amaaaaazing!!
My favorite healthy fats are peanut butter and coconut, I guess. Though I like avocados too, and they're cheap in Brazil! =D
Oh I've never actually done a group fitness class except for Zumba once at my church. It was pretty fun!
Thanks for the vid! I now want to go to a fun spinning class! =D
I totally just stole all those songs for my running playlist!!
Oh, and I could live off of avocados if I had the moolah!
Intihgss like this liven things up around here.
Love your playlist!! My internet's playing up atm, so I'll have to watch your video later :)
SPIN is my new favourite cardio class! But Pump is my favourite non-cardio! I also lurve circuits- good for your ADD! I'm trying out Zumba tomorrow, which should be interesting considering I am a TERRIBLE dancer! :P
Healthy fat? Nut butter, duh! Especially dark chocolate peanut butter! :D
TMB @ RACING WITH BABES
Avocado with salt, pepper and lemon juice = Heaven
I'm going to San Francisco in July for the Half Marathon. You should just schedule a trip for then …
I LOVE THE VIDEO! You are the greatest spin instructor ever! I want to be in your class! Instead I will spin on my own at the gym listening to the playlist you made me. :) So glad you had some J.Mayer on there… the BEST! :) :) :)
Avocado with balsamic vinigerrette is one of my favorite snacks!
I used to never eat peanutbutter, but over the past few months– I've been eating toast w/ peanutbutter and honey or PB and jelly almost every night.
Hmmm…I think I'm going to go enjoy some oatmeal right now: oatmeal+ cinnamon + frozen banana slices + PB!
I looooove avocados and fed them to both my girls as babies because they're so full of good nutrition. And now both girls looooove avocados, too – we're gonna go broke!!
Peanut butter is mine!!!
As far as a group class, I need to finally go to one of them. It was part of the reason I got the $20/mo gym membership. Grr. I need to go. Thanks for the reminder :)
I love nut butters and avacados and coconut oil and olive oil!! I'm doing a Les Mills body pump class this weekend – it's the first time it's being offered at our gym, but I do really like the body pump type classes, followed by spin. I'm going to go watch your vid now :-)
Your spin mix is awesome!! I teach Group Power and Group Step, which I love to take as well, and am just getting into Group Ride!!
that totally puts a whole new spin on spin! i'd be all for a dancing spin class!!! i've always imagined just yelling and groans of pain…but that looks like something i could totally get into :)
somehow i always read your blog between meals and it revs up my hunger! i guess that's how you share the "hungry runner girl" love, right?
peanut butter & olive oil is pretty much how i keep my hair and skin healthy :)
I must say though that avocados make an epic topping for omelets!! looks fabulous girlie.
glad you like your student teacher :)
I could eat avocados all day. Also, i am in LOVE with your playlist. Running is by far my fave but I have been to a few good spin classes.
I wanted to reach through the screen and eat some of your breakfast – delicious!! I LOVE eggs and avocados, so that's pretty much the best breakfast ever. I officially am going to go make a second breakfast now, inspired by you! :)
Also, I wish I could take your spin class! I love spin class and hot yoga, but I sadly haven't been to either since I moved, and I miss them! I have also tried zumba and anti-gravity yoga – both of which are wild!!
I'm a real butter and avocado girl all the way!!!!!!!!
I love spin classes but we live 20+ miles from any thing… sigh.. wondering why the good Lord stuck us out here.
Great video. I have never taken a spin class. I hope to do one soon.
We went to Cabo San Lucas this May, and I have been an avacado MANIAC ever since! I had had them before, but I fell in love with them in Mexico.
I took a spin class last night! It was pretty fun, but nothing compared to what yours sound like! If I ever find myself in whatevercityyoulivein, I'm SO crashing your class.
group class = zumba (we did Club Can't Handle Me last night, too!)
healthy fat = butter. love it.
i want that brownie. and to fly to utah specifically to take your spin class.
I am going to San Fran for Spring break too! Our breaks are probably not at the same time tho :(
My favorite healthy fat is also avocado's and my favorite class is probably BodyPump. I tried my first one last night (I had to take advantage of the Resolutioners) and loved it!
I think I DO eat an avocado every day. They are my favorite thing EVER! (although yesterday I tore into one only to find out it was hard….that never happens…usually they're TOO soft and squishy)
It's true…I covet your desserts. :)
Your atircle was excellent and erudite.
I love it when you post your playlists.
And I wish I could come to your spin class. B/c I would if I could. CO to UT everday might be a bit much I guess.
As for the omelet. Oh sister. We are on the same wavelenght for sure.
Oh I LOVE spin! That sounds like an awesome play list and I am with you on the peanut butter covered in chocolate, mmmmmm num num num
I love spin and core. They have them back to back one day a week at my gym, perfect combo. When are going to san fran? I'm going may 15 for bay to breakers 12k. I've never been so I'm excited. If you go before that I hope you post any yummy places that are a must try! :)
Your story was really inforamtive, thanks!
Can I one up your avocado and say guacamole? I could put guac on anything … except that brownie. I do covet thy brownie!
I don't belong to a gym so no group exercise for me :( I do go to yoga a few times a week, and I loved kickboxing when I was in college.
Loved the video!
Avocados & almonds & walnuts are my favorite healthy fats. and guacamole!
I loved the spin video, can you come teach spin at my college?!
I usually go to yoga classes but have done others like kickboxing & pilates too.
lol about coveting you and your brownie! I didn't think I could love you anymore and now I do. And all I want is to come take your spin class! I love avocados – Billy and I have found a bargain grocery store that sells them for pretty cheap. I can't pay $1.99 or more for 1 avocado at Whole Foods! I also love peanut butter and almond butter.
mmmm, avacados are amazing. i'm way behind on posts but, oh hi! also, i want to steal your brownie. just look! over there!
I have never taken a spin class before, but after watching your video i kinda want to! But only if you were my teacher! :)
You look like such a fun spin instructor! I would love to take a class with you :)
"Sorry for making you break a commandment and covet me and my brownie." hahahahahhaha you hooker! omg i love avocados to get my healthy fats on! and almonds :)
I took spin today! My least favorite instructor always uses slow slongs for the hill climbs… I HATE THAT. I need upbeat tempos even if the cadence has slowed. Sigh.
Obessed with PB&C flavored peanut butter – the honey one most!
I've never taken spin, but it looks like fun! I love Bikram and am trying to make myself like zumba.
And I totally covet that brownie.
I wish I could come and take your spin class, it looks so fun!
My favorite healthy fat is most definately peanut butter, but avacados rank pretty highly as well.
LOVE Your video! you are too cute!!
Favorite fats, PB and eggs (obviously!)
Favorite class, my bootcamp class… I dont often get to go anymore, but it's a blast!
You are so cute! I would love to be able to take a spin class from you someday. Love all your dance moves, figure 8! We so something similar to the lock and load. I HATE it. Hate.
Favorite healthy fats; avocados, almonds, mayo, and peanut butter.
I like double step classes, kick boxing, and our local gym's weight lifting class. Good luck finding something fun!
Oh, I forgot something. I never have a problem with wanting those brownies. It's too much like brushing your teeth while eating a brownie! It's just wrong!
I RUN LIKE A GIRL
First off, YUM – that brownie looks delicious!!
2nd, I love the spin list. I'm secretly obsessed with Ke$ha, so I love any playlist that features her.
I love healtjhy fats! Mostly nuts (and nut butters) and seeds too yum!
I love body pump and aerobics but I think that is down to the great instructors- I did the aerobics class with another instructor once and I didnt enjoy it at all. :)
LOL!! Your dinner looks like something ive been eating lately.. SO yum huh?? Avacado and i are big friends lately!
loved that video!! So cute, no wonder you are in such great shape- that looks crazy intense!
How'd you become a instructor in the first place? Did I miss that post?
Avocado with anything rocks my socks! I love avocado on eggs and toast. Yummmers!
Love the video, you ROCK!!!!
I'm a new reader/commenter, and I love your blog!! I'm working on my teaching degree and credential in San Francisco; I'm so glad your student teacher sounds awesome!!
My fave source of healthy fats? it's a toss up between almond butter and avocado. I love to eat avocados with salsa in the pit hole and scooped up with tortilla chips. (twss? :)
MMM avocado I could eat you every day. I'm a big fan of good olive oil also kind of pricey but you don't need a lot, it makes a great salad dressing with some fresh lemon juice.
The video is great! I love spinning and your playlist I might steal some songs.
One of my favorite group classes is Zumba, aka the shake your booty class. It's a mix of brazilian dance an hip hop and is so fun.
All Things Jaime
I would totally take your spin class if you lived closer!! Love avocados, too! YUM!
Chicago Cuisine Critique
Your spin moves look awesome. If I lived nearby you would def be my new spin instructor, no questions asked. :)
I came home for lunch. So now I am able to comment! I would live off avocados. Best things ever. And I love love bootcamp. And yoga. I just blogged about signing up for my first marathon… so excited!!
LUV your playlist! I am always looking for good ones!
Are you really coming to SF? If you do come this way WE MUST GOING TO RUN or something!!! YAYYYY when??
Avocados…but in small qty only..at least i can have some!!!
Love the video!!!!
Oh how I wish you were teaching at MY Gym! I would be there! The istructor at my gym is so boring I cannot stand it!
I really love perfectly cooked salmon! I wish you were my spin instructor – sounds like a blast! ;0)
What is your favorite source of healthy fats?
–It's a toss up between avocados (California girl here) and walnuts. I looooooooove walnuts.
What is your favorite type of group exercise class?
Your spin class looks like waaaay more fun than my usual instructor! And my favorite group classes are Body Attack and PiYo. They both kill me every. single. time.
That omlet looks amazing! Can you come move in with me and cook for me everyday? :)
I love Boot Camp and Kickboxing and X-Bike! :)
Also, thanks to this post, that Ke$ha song is in my head now. hahaha
love love love avacado…I just eat them with a spoon and some lemon juice. yum. loved seeing your video! so great to see you doing what you do. :) I have never tried spin but must try it! maybe tonight since it is my cross training day. wooo hooo.
um, I am about to make your yummy chocolate chip cookies…my kids will love that I read your blog. xo
Jogging with Fiction
My shoulder injury is totally better now, but I still get a twinge every once in a while. I'm sticking to running and yoga for a while.
Avacado for me.
Can you come to Texas and be my spin instructor? I love my pilates class and Lift N Sculpt.
YES!!!! Meet you in SF and bring you the pb&j! When?
Avocado and olive oil and cashew butter… my favorite fats.
Bikram yoga… favorite group exercise class.
ThE MidLiFe CrUiSeR
You totally made me miss teaching Spin!! I adored teaching that class and all my students :(
I always tried to mix it up too so it wouldn't get boring. I had a cool thing I did called "switch" where I'd split the class into 2 groups (A and B).
One group would start in a quick standing climb (same tension as in a jump) then when I yelled "SWITCH" group A got to sit, and B stood up and quick climbed.
Using a song with a really good beat like "That's not my name" by the Ting Tings was awesome. The class never knew when I'd yell switch.
They could be up and climbing for a short time, or a long time. They never knew! I had people start coming to my class because of that move :)
Momma K and her Krew
Pink- 'Raise your glass'. Add it to your playlist. Now. Think of it more like raise your mug..of hot chocolate.
And add that brownie to the cookie package you are sending me today. Thanks in advance.
I wish I could come to one of your spin classes! I used to hate spin but then I started going to a gym with some very flamboyant, eccentric men – if you get the jyst, and then I loved it. He makes class feel like a night club, like you said. Lights off, disco-ball going, it's so much fun! In some of his classes he even gives out glow necklaces.
I love love love San Francisco. Favorite city in the U.S. by far!
My favorite class is spin…duh…I love your video. Now, if i ever can't make it to class I'll just come watch the vid and feel like i'm there. I'm a sucker for PB too…all the time…on anything. mmmmmmmm mmmm good.
You are so adorable! I wish I could take one of your classes! I miss the high energy and fun of the spin classes and other classes at my college :( My local gym doesn't compare. Only one of the instructors is any good, but she never changes her music and hardly changes the workout. I could seriously not go for three months and she would still have the same music and routine!
Enough whining on my part- I will take a bodypump class this upcoming week and see what it's all about! I also love avocados, so delicious!
A Big Little Life
Olive Oil, Avocado, and PB are my favorites! I've taken Zumba a few times. It's pretty fun.
I love AVOCADOS!! My favorite sandwich is a veggie-avocado sandwich, I could eat that all day everyday:). I love spin too but I want to have you as my spin instructor. The instructors at my gym aren't nearly as fun as you seem to be:). Since I have to be at the gym at 4:30 and done by 6 everyday I don't get to do classes very often because most of them don't start till 6 (lame-o!, blame it on the small town). So I stick to the treadmill or the pool now that I am pregnant:).
Thanks for the spinning video! Besides spinning, I love TRX suspension training. I've been more sore after that class than after running a marathon! It's intense and I love it.
I don't take classes, I prefer to do my own thing :)
I can't see the video right now? I really want to, because I just got a spin bike and am looking for ideas.
Yayy I refreshed the page and it worked, awesome!
Almonds, almond butter, avocado, olive oil. All so amazing!
5 Miles 2 Empty
Fav healthy fat- cashews and avacados!!
Fav group x class- water aerobics! I taught for 3 years up in Washington until I moved here. I MISS it so much and all my little old ladies! THey loved me because I made them work out so hard! =)
So, how does spin class translate to road biking? I need to get in some biking in a serious way for my half iron in May. I did spin once and it made my whoo whoo hurt so bad I never went back. But now I know I have to just face the music, suck it up and get over it…
I want to try spin! :) it sounds like a great workout!!!! I wish you could be my instructor tho! :)
Great video! You are so cute! i wish I could take your class :) I love Pilates and bootcamp.
You are freaking adorable in that video! Come teach my spin class! It sounds like so much fun! I love avacodos too! I don't know how much they are at the store tho!
Theres this class at the gym called TBC – total body conditioning. I have never taken it but I heard its good! Some day soon I will get the courage to go to class!
You better hurry up and eat that omelette and brownie before I snatch it up! If you think the computer's going to stop me…think again!
Group exercise – Bikram yoga. All the way.
God, I feel like I shloud be takin notes! Great work
PB. enough said.
My college gym had a Bosu class. It was the best class ever, and I still miss it.
Great atricle, thank you again for writing.
i have never been a fan of avocados- but i love me some guac! but nut butter aLL THE WAY
I wish you were my spin instructor! :)
I love kickboxing…but haven't gone in forever. Unfortunately my gym only has it 1x/week at a tough time for me. I love it when I can go though.
Healthy fat favs = almonds, peanut butter, olive oil, avacado. Can't pick! But I eat SO much peanut butter.
Group workouts – always loved kickboxing/dance based classes when I went to a gym that had them!
nut butters 100%…its a tie between peanut and almond. i really depends on my mood. and i really, truly could eat an entire jar in one sitting.
i actually only take body pump and spin as far as classes go. the others days i do my own thing. they are my faves though; so fun!
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