I was questioning why in the world I chose to teach a 6 a.m. class as I drove across the street to BYU (literally across the street but remember it was 9 degrees) this morning. As soon as we got moving and we were all sweating and yelling I was so thankful for this new job of mine. I really do love it.
I even snuck in some weights in their weight room after class and took a shower and got ready in their locker room…..all before school, that is more productive than I am all day on Saturdays.
I know you have missed my spin playlists;) get excited because they are back! Thanks for all of the song recommendations from a few days ago, I am loving them!
1. Party Rock Anthem by LMFAO……warm-up! Get the blood flowing, heart rate up and stretch upper body.
2. Moves Like Jagger by Maroon 5…….Run, out of the saddle with some dancing moves. 7 out of 10 on the tension.
3. Good Feeling by Flo Rida………..JUMPS! Increase tension every 30 seconds. At chorus do isolations (from the hips up your body is still, your legs are doing all of the work, you are out of the saddle).
4. What doesn’t Kill You by Kelly Clarkson…….HILL CLIMB in the saddle with 20 second attacks (go a lot faster) out of the saddle every minute.
5. Not Over You by Gavin Degraw……….Hill Climb out of the saddle. Reach maximum tension.
6. I Like It by Enrique Iglesias……….SPRINTS. Tension feels like a flat road. 15 second sprint, break, 30 second sprint, break, 45 second sprint, break, 1 minute sprint. All in the saddle.
7. Born This Way by Lady Gaga………..Recovery song. Easy running with a few isolations and double times.
8. We Found Love by Rhiana………Seated 15 seconds, run 15 seconds, arrow (out of saddle, flat back, close and parallel to the bike) 15 seconds. Repeat and add tension after each set.
9. Dance, Dance by Fall Out Boy……….Isolations that copy song number 6 in times.
10. Day N’ Nite by Kid Cudi………..FAST jumps, low tension….makes your legs burn. Double times in the saddle, add tension every minute.
11. My one and only techno song that I got from another teacher and I am working on figuring out the name, sorry. Switch moves every 15 seconds, flat road tension, feet have to keep up with fast beat. Sweat in the eyeballs.
12. Club Can’t Handle Me by Flo Rida……..Work one leg at a time, increase tension…work each leg until fatigue.
13. Keep Your Head Up by Andy Grammar……….Hill climb with attacks (turn up tension and come out of the saddle and go FAST) during the chorus of the song.
14. Rolling in the Deep by Adelle……..Cool-down
This is turning into a problem. My mom brought over a huge bag of clementines from Costco the other day and they are almost all gone (Billy doesn’t even know we have them so he didn’t help me consume them). If I do my math right, that equals 7 clementines a day.
3 down, 4 to go.
At least it is saving me money on fake tanner because it is turning my skin orange naturally. Maybe it is just vegetables that do that.
I do know that for one little clementine you get 1% of your daily requirements for iron, 2 grams of fiber (8% of your daily requirement), 400 grams of potassium (11% of your daily requirement) and 145% of the Vitamin C you need each day. Added bonus is that they taste like candy.
If you times those numbers by my daily 7 clementines = overdose on Vitamin C
And just for fun…..
My sis texted me this picture yesterday of my niece kissing a picture of Billy and I. I guess she misses us, we haven’t seen her since Sunday. She calls us Nae and Bouily (I have no idea how to spell the way she says Billy, but it is adorable).
Last chance to enter the NIKE SUNGLASSES GIVEAWAY!
What nutrient, vitamin or mineral do you have a hard time getting in? Do you take supplements to help get your essential nutrients in?
-Iron….just 100 clementines a day and I will be set! I take a multi-vitamin, calcium and glucosamine every day!
What is something you are thankful for today?
-My new spin job.
Katelyn @ Chef Katelyn
FALL OUT BOY!! Throoooowback! Rihanna + LMFAO have been on my Spin playlists since the dawn of time — even LMFAO’s first songs, which weren’t as good but still funny :)
Seriously…they make the best workout songs!
I have a tough time in the iron department too… Have to eat more spinach!
Today I’m thankful that I was able to pay my bills (ugh!!) that my hurt hip is ALL better and that The Huz made it home safe in a BIG storm. And I’m thankful for my yellow dogs because they are awesome!
Nice playlist. Good to wake up to!
I am STOKED that your hip is better! Seriously, that is awesome. I want a yellow dog! Let’s both eat more spinach:)
Mine’s probably Iron too.. if I feel really tired or weak I will take an Iron pill but not usually – I try to have a lot of spinach!
I am thankful for… friends :) Good question!
Your 9 degrees makes me feel bad at complaining at my weather saying ‘feels like 21’ this morning.. it is tough to get moving in the cold!
Ha…don’t feel bad about complaining about that! Anything below 40 degrees hurts! I totally agree about how hard it is to get moving in the morning when it is cold!
Do you mind if I mention this idea in my next Fit Tuesday post? I will credit you, but this is BRILLIANT!! Besides fashion and fitness and Jesus, music is another love! :)
Not at all…that makes me really happy wahoo!
It’s hard for me to get iron in- I usually crumble up a burger pattie on my salads every week to make sure I’m getting it in, but it’s not the most tasty topping :/
ALSO. I’m thankful that I had the longest run YET since my femural stress fractures! A whopping 3 miles haha
Kate! That is such a great idea to put a burger pat tie on your salad! That sounds so good! AHHHHH CONGRATS ON THE LONG RUN after the stress fractures. I hope you are on cloud nine and pain free. So exciting!
Wow, I looooove how you set workouts to your playlists! I MUST try this!!
I am wokring on iron and vitamin D and calcium (I don’t like dairy products)
I am thankful for SUNSHINE today!! :)
YES…try it! Enjoy the sunshine and keep get those nutrients in:)
I have a hard time getting calcium in. I’m not a huge fan of dairy and I’m terrible about taking supplements.
I seriously want to adopt your neice. She is so stinking cute.
I am so grateful for sunshine and Texas winters. Even though it was a frigid 40 today, the sun is shining and this weekend will be back up to 60.
TAKE THE CALCIUM….learn from me Rene….our running bones need it;) I am happy you are enjoying sunshine, can I come visit and stay with you?!
I so wish I could take your spin class!! I love spin and always have the best time when I go, which isn’t enough. My household has been consuming clementines and blueberries like nobody’s business. My bf and I cannot control ourselves around either. And I am thankful for so many things (sometimes my optimism hurts). I’m thankful for the best bf I could have ever hoped for, I’m thankful I get to run a half marathon this weekend in Arizona, and I’m thankful for blogs (like yours) that keep me super motivated and excited about running! :D Enjoy the last four clementines :)
Erin…I love that you said sometimes your optimism hurts ha! I want to hear all about how you rock Arizona this weekend. Come take my class…we would have so much fun together. mmmmmm…I want blueberries now!
[email protected] a Colorado Gal
Today has been a rough day, so in light of that, I am thankful for mine and my family’s health!!
Pretty sure I don’t get enough protein. Still a process!
Heather, I am so sorry that today has been tough! I hope tomorrow is a lot better for you!
Kristen @ notsodomesticated
Love pictures of your niece!! So cute!
Today I am thankful that my husband is coming home from a week of traveling for work. And I am thankful for the pizza he will be bringing home with him. Yay!! ;)
Kristen!!! I am so happy that your husband will be back tonight. Enjoy your time together and enjoy that pizza!
Nicole @ Haute Running Mama
9 degrees? Oh good grief that’s ridiculous! Where I grew up it was in the 20s in the morning and I would cry because I was freezing lol. 9 is just silly!
I am likely lacking in iron too. I take a zillion vitamins but I know its better to get it from food. Guess I better add more legumes to my diet. LOL!
Today I am thankful for my delicious panini sandwich I had at lunch. Man it was good. Maybe I should say I am thankful for my tastebuds! I am going to be dreaming of that sandwich…I heart Panera.
Um…..next time I am in Cali can we go to Panera together?!?!
Your niece is soo sweet!! I just love her curly locks! And you aren’t alone in your clementine obsession I eat soo many in one day its ridic!
I love that you abbreviated ridiculous ha…I do that and my brother in law teases me. Enjoy your clementines!
Haha I had 5 clementines today!!
They are so addicting! Just two more and you will be at my same overdose level!
You know how I love your playlists! Yay! It WAS super cold this morning! 4 degrees here. We bought a case of oranges around Christmas time and I thought I was bad eating 2 a day! At least Clementines are small, right?!
Today I am thankful for sunny wintery days. I took a nap on the couch today basking in that sun.
Your niece is adorable. Have you seen kid history on You Tube?
4 degrees…..AHHHH How are you surviving. 2 is nothing. I haven’t seen that, I am about to go watch it now. Hoping that things are healing for you quickly!
I am going a little stir crazy but that’s normal right? I can hop on one foot with no pain. I’ve had no pain for one week now. I still have 3 weeks and one day left.
Make sure you watch the ones made by Bored Shorts. It’s guys from a family who tell their kids stories about when they were young. Then the kids retell it and the adults act out the story in the kid’s words. Pretty stupid but super funny. Be sure to watch #6 and #7. Too funny!
Brittany @ A Little Less, Please
You know…I have never actually had a clementine. Yikes!
I’ll have to get on it!
Katie @ Peace Love & Oats
I would love to take your spin class! I’ve do e a couple before but I’ve found it hurts my knees a bit, plus I’m confused about the resistance, I never know if I mm doing too much or little! Haha I guess I just need to keep going to get the hang of it
What’s an “isolation” and a “jump” on the spin bike?
Hey Mendy! A jump is basically lifting yourself in and out of the saddle. You sit on the saddle for a few counts and then lift out of the saddle about an inch above the seat. An isolation is out of the saddle (off the seat) and you take out any movement from your hips up to your head. This makes your legs do all of the work without the momentum and really gets a nice burn going. I hope that makes sense, if not let me know!
Thank you SO much! I live in a rural area and I’m one of 2 exercise fanatics in town. We’re fortunate to have a little fitness center (imagine a Curves set up but it’s independent and with no monitors) with a treadmill, elliptical and bike. I hadn’t used the bike much b/c it bores the sh*t outta me. BUT, you inspire me to make it spinny-y. : ) THANK YOU!
I love clementines…those little cuties without seeds are the best. They’re so small, you almost always have to eat more than one!
I’m super jealous of your BYU job… teaching spin AND getting a great workout AND getting paid? Win all around.
Rosa - Fitness Food Fulfilled
I have a hard time getting enough iron too because I don’t eat very much red meat. Every day I take a multi, calcium (chewy chocolate), and a pre-natal.
I’m thankful today for my baby. We found out this morning that we’re having a boy and my due date has been pushed up by 10 days. I’m getting closer to meeting my little guy and am so so so so so happy!
do you know how cool i feel that i understand your spinning language now that i spin?? haha and i am very much considering getting my certification for spinning in march as my bday present to myself!! i would looove to teach a few times a week! since you used to teach at golds- did you ask them for a job and a time slot? thats where i do spin now and would love to see if i could teach a class on sundays since there are none now!
HEY JEN!! Best bday present to yourself, I totally think you should do it!! I actually got to know the spin director at Golds and it was her idea for me to start teaching, I did not want to at first ha. She then had me do it a few times, I loved it and then she gave me three classes a week. I am SURE that if you proposed your idea to them they would do it for you!
Lindsay @ In Sweetness and In Health
That is a great playlist and looks like an awesome spin workout! I totally wish I could take one of your classes :). Today I’m thankful that I made an appointment with the wedding dress shop that I did because I found my dress!!!
That looks like a fantastic playlist. True story-I listened to Party Rock Anthem on repeat for my first half marathon ever. Literally for the entire hour and forty one minutes. Anyways probably not a confession I should make.
Leanne (Bride to Mrs.)
Love the playlist! The awesome thing is I already have many of the songs… but I’ve been meaning to download the gavin degraw one and the keep your head up for awhile so thanks for the reminder!!
Nikki @ Heels to Sneakers
In Washington I definitely have a hard time getting in vitamin D!! I also have a hard time with iron, and I am also anemic so I have to take an iron supplement daily.
I love the playlist! I might have to download a few of these to my phone…
Oh my gosh, that picture of your neice is absolutely precious! Cherish those times while they’re still young and love their family :)
I have iron deficiency anemia so regardless of however much spinach I eat, it’s low… When I was initially diagnosed I had literally 0 iron in my body [none in my blood or stored away] so I had to do 5 rounds of an iron IV infusion. The side effects weren’t much fun- bright yellow and smelly pee [sorry TMI!] and metal mouth… After that, I took iron supplements but they’re super rough on the stomach so I stopped.
Currently, I only have a calcium chew every morning with breakfast and only because they taste like chocolate haha :P
I take iron and vitamin D supplements.
Today I am super thankful for my running club teammates who I am about to go do a track workout with. Awesome people who also help me get faster!
I want to come be in your spin class!!! I can’t believe BYU added spin-wish they had had that when I was there!!!
What doesn’t kill you is one of my newest fav workout songs! So fun!!
Katie @ msfitrunner
That workout sounds killer! Can I come take a class??:) I think I have the hardest time getting potassium, next is iron. I’m most thankful for a gazillion hugs and kisses from my kiddos today – can never get enough!
Josie @ happycorredora.com
I have low iron levels and vitamin D. I was diagnosed with these a year ago and got supplements- but turns out you have to actually ‘take’ them to be of benefit!
I am thankful that I found an apartment today in Mexico city where I can walk to uni :)
Yo Momma Runs
Thanks for the playlist. I love Day N’ Nite! I’m thankful that the hubs is coming home early, and I’m going to TJ Maxx without my kids screaming in my ear. Clearance rack, here I come!
I’m blown away that you do all that before going off to teach all day. You must have an amazing amount of energy!
Now you have me wanting clementines…
Brooke @ sweats & sweets
Loving my wonderful yoga class that I just got home from, I am really loving this 21 Day Yoga Challenge! On day 4 and already seeing some improvements!
Kate @ Run with Kate
Iron is a big one for me too! Especially because I don’t eat meat, but luckily leafy greens are full of iron. Except I think you need to take iron with vitamin c for better absorption and I don’t think I get enough vitamin C either.
I accidentally ate 6 cookies today. Who does that? I have no shortage on sugar in my bloodstream, that’s for sure!
I am grateful for a meaningful job that helps our foster kids. :)
I am on my 3rd clementine today..The first 2 were by themselves..this one is being dipped in melted dark chocolate chips. It is delish!!!!!!
I need to try that…that sounds amazing!
Vitamin D!!!!! I’m lactose intolerant, so i don’t get much from my food intake and I live in Portland – aka permanently overcast 8 months of the year, so it’s necessary! My doctor recommended it as a good preventative measure thought because it may help prevent some cancers.
GREAT playlist- I have 90% of those songs on my Ipod and run to them.
yay you!!!! I bet you are a fun spin instructor. Is it an hour class?
You are a workout MACHINE!!!!
Another great song to spin to is Flo Rida- LOW
and 4 Minutes to Save the World- Madonna and Justin Timberlake
Happy Friday tomorrow.
KELLY!! Thank you so so much for the songs! GREAT PICKS!
Meg @ My Chocolate Covered Life
I am thinking of getting spin certified at the end of January because I LOVE it (have been spinning regularly for 6+ years) but I am scared of biting off more than I can chew. I teach middle school social studies and there are those weeks that are so busy you want to scream – how do you balance spinning on top of all the grading/planning/general work?
I love that you post playlists/directions though – a great tool into the mind of a spin teacher!
Hmmmm great question! First, I usually count it as my workout and since I workout every day it is easier to fit it in when I think that way. Luckily this is my third year teaching the majority of the subjects that I teach so I don’t have too much planning and more just adding to my lessons. I guess I figure I will either be sleeping at 6 a.m. or spinning…I choose spinning. Added bonus we really need the mula. I think that you should definitely go for it. Being a teacher you need a stress release, and spinning is the way to go. Keep me updated with what you decide.
I have been on a Cuties mandarin binge here lately too for some reason. You’ve still got me beat tho–I think my record is 3 in a day. lol
I think I need to take your class. Maybe i’d be more into it with the cool music ;-)
YES….come take my class….we will have a blast together:)
Michelle (Better with Berries)
Your spin class sounds amazing! If I went to BYU, I would definitely take it. I haven’t taken a spin class since college and you’re making me miss it!
I’m loving clementine season – they are the perfect little fruit!
Today, I am thankful for warm clothes…snowstorm in the midwest!
I LOVE clementines. I’m going to be so sad when they start being crazy expensive again.
I’m thankful for my cute snoring dog that is cuddling with me right now.
Brittany @ GOtheXtraMile
I am thankful that I’m not the only one who suffers from serious sweat in my eyeballs during a spin class. I have a hugeee bag of clementines int he fridge, they are my recent obsession!
Amanda @ Let Me Be Whats Underneath
I am thankful for catching up on some extra sleep tonight! :)
Heather @ Run Eat Play
I have a hard time getting in enough iron. And I love clementines too. I have to limit myself or I will eat 10 a day!
I am always thankful for my wondeful husband and kids!
Lots of us with iron deficiencies! I unintentionally stopped taking my supplements a few months ago and could not figure out why I’ve been so lethargic and pale. Great playlist!
Brandi @ Faith Fitness and Laughter
It would probably be iron, but every time my levels are checked they come out normal.
I am thankful for my emotions. It tells me that I feel and that is always a good thing. :) But mostly my mom. She called me out of the blue today when I really needed her. Perfect timing.
I LOVE Gavin Degraw right now…..I think I love him actually. hehe..
Have a great night!
Jamie @ Don't Forget the Cinnamon
Haha I also have been eating quite a bit of citrus. The other day my dad said to me, “Jamie, the area around your mouth is quite orange. I think you should lay off the clementines and oranges for a bit.”
Love the playlist! Want to come teach spin at my school? Vermont’s only two time zones away….
I also struggle to get enough iron in my diet as well as B12. But, I take a multivitamin and a B12 supplement daily!
I just downed a bag of clementines that my mom gave me before I left for college again! They’re my favorite! Your playlist makes me want to transfer to BYU just to come to your class! And I just finished every sentence with an exclamation point…!
BAHAHAHA I finish every sentence with an exclamation point too! Come take spin with me, we would have a blast!
Hey when you mention you take glucosamine is that what you list on your gear section? I take a multi and vitamin d. Why would one take glucosamine? I am starting to run more which is not a lot compared to you. And I am a lot older and much much much slower but wondering if I should be taking anything else besides a multi and vitamin d to support my exercising? Thanks!!!!
Hey Jenny! I take glucosamine for my joint health! I take it daily and I think that it helps my knees and hips especially. I know a lot of people that do take it and I highly recommend it. Keep me updated on your running! Do you take calcium? That is another supplement that I would recommend.
LOVE your playlist…I may replicate it and use it as my running one- thanks :)! And that pic of your niece is adorable! I think I do a pretty good job meeting my nutrient intake but like yourself, I struggle with iron…and it probably doesn’t help that I don’t eat red meat!
So I found your blog after reading SR for a while. I am in Provo, I teach pilates at BYU as a STAC class and I run about the same as you. We need to find a time to run together because I am always waning to run in the evenings and husband won’t allow it. Even Provo has creepers he says. Let me know :)
HEY YOU!! Your comment made my day! That is so cool you teach at BYU and that you are a runaholic too. I am not allowed to run alone during the evenings either. I would love to go for a run or for froyo sometime SOON!!!
Doesn’t it bug you when they get all over your hands as you peel them? I have major issues with citrus because it is messy!! :)
I don’t get enough calcium (lactose issues) … But I take two pills every single day. Osteoporosis scares the heck out of me!! I’ve had spinich every day this week ( a new world record– hey you heard it here first).
Hopefully I’m good on the iron for now.
I am thankful for God. And love. Running. My dogs and horses. Starbucks. And….Tim Tebow.
my husband JUST came home with a huge bag of clementines. SO excited!!
Cait the Arty Runnerchick
oh man, i could put Moves Like Jagger on continual repeat and dream of Adam all day long. :)
oh iron!! i’ve had low iron in the past and it feels like death…so now i always take a supplement for it in addition to eating it in foods!
Moves Like Jagger rocks!! :)
You and my favourite spin teacher must be psychic – he uses Moves Like Jagger, Good Feeling and Born This Way on his playlist (jump+climb, fast jumps and gradual climb respectively).
Calcium and Vitamin D are just impossible for me to achieve normal levels of, it seems. Not great when you’re wanting to run marathons :/
Kate @ Chasing It
LOVE the spin playlist!!!!!!!! I can’t wait to try that workout next time I ride my bike on the trainer :-D and ooh clementines….you’re like my mom, she eats them all before I can get my hands on them hah. I definitely probably have “trouble” getting iron – I take a multi, vit D, and calcium, and I tend to focus my food on the calcium side of things, so iron probably takes a hit….my levels are always normal when I get tested though, so I probs don’t need a supp – less pills the better I guess!
natalie @ southern fit foodie
Love that playlist! It sounds like that was a tough and fun class!
I have to make sure I get my protein in – it isn’t necessarily hard, I just have to be extremely mindful of it. I go for 100 grams of protein each day. I should probably watch my iron too, maybe I’ll work on that next week!
I am so thankful for my husband! He puts up with my crazy work schedules and meal times, and he always cleans the house since I work at night. He is amazingly supportive and always encourages me. Sorry to get all mushy! :)
Lactose intolerance makes calcium seem impossible, but I think I’ve finally figured it out. I usually eat red meat once (POSSIBLY) twice a week, and eat clementines like its my job.
I love the spin playlist! I’m so glad you are teaching that class so us readers can benefit from your playlists..
Today I am thankful for my job and for blogs like yours! :)
Thanks Hayley for your sweet comment you made my day! You are lactose intolerant? Lame!
haha! Lame, indeed. However I wish that were the only thing I had to avoid. Celiac disease can also be a pain in the butt.
I’m always low on iron too…
I’m thankful for my family! My parents are the best and I love when they send me little e-mails during the workday. Puts a smile on my face every time.
Where are you teaching spin now? And that pic of your Neice is adorable!
Jess @ Blonde Ponytail
Thanks for posting this profile!! I’m swooping it and will post mine too! Iron and calcium. But, I have started using this GNC vitapaks that are ultra convenient. ONE DAY, I will take a class form you and channel your powers! ;)
I am thankful for having a job I love and for the 3 day holiday weekend..and being able to be physically capable of working out.
You would think being a non-meat eater I would be lacking in protein, yet my results aree always sky high. I think probably Vitamin D from lack of sun. Not into taking supplements..I always tell myself that if I feel like I am lacking ice cream or dessert will cover everything..calcium..at its best.