ALS Spin Mix

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This week’s spin mix is titled “ALS Spin Mix” for the upcoming Spin-A-Thon  next Saturday March 4th to benefit David Leys who has been fighting ALS since 2012.  The Spin-a-thon will be hosted at the Newport Athletic Club on Saturday March 4, 2017 from 7:30am to 4:30pm.  I will be teaching the 9:00am-10:30am slot.  This is a great opportunity to get in a hardcore workout while also giving back to a great cause.  If you are unable to attend or   if spinning isn’t your thing, there will also be other ways to give such as a silent auction that will be held the same day at the NAC with a bunch of great items being raffled off including vacation and spa packages.

David Leys, a fellow triathlete similar to those of you who are reading this blog, started to notice that he wasn’t able to swim and run as fast and noticed a few other unusual things happening which led to the discovery that he had ALS.  His story is truly an inspiration and despite everything that David is going through, his spirits are high and he is appreciative of all of the family and friends that he has in his corner.  Watch this video to learn about David Leys life and journey (A true inspiration).

If you are interested in contributing in any way, contact the Newport Athletic Club at 401-846-7723.

For this weeks ride what you can expect is 4 Mountainous Hills which reminds me of the Chamonix Mont Blanc Ride that I used to love back when I was living in Paris.

  1. Shine, Collective Soul: Warm Up, 5:06
  2. Michael Constantino, 2000-2016 Mash up: Switch Positions 3:35
  3. The Goo Goo Dolls, Iris: Hill Climb 4:50 1st Climb 5 Minutes
  4. Red One, Don’t you need Somebody: 3:27 Pick ups
  5. John Legend, Love me now, 3:30 2nd Climb 7:30
  6. Survivor, Eye of the Tiger 4:04 Continue 2nd Climb
  7. Sheppard, Geronimo: 3:38 Sprints
  8. Talking Heads, Burning Down the House, 4:02 Hand Position 3
  9. Local H, Bound for the Floor: 3:43 3rd Climb 7 Minutes
  10. Red Hot Chilli Peppers, Scar Tissue: 3:36 Continue 3rd Climb
  11. Steve Aoki & Louis Tomlinson, Just Hold on: 3:18, Sprints & Speed at 0:36, 1:07
  12. The Eighty Ballad Group, Heaven is a place on earth: 3:55, 4th Climb
  13. The Doobie Brothers, Listen to the music, 5:01 Continue Climb
  14. Spada & Elen Levon, Cool Enough, 2:59
  15. Clean Bandit, Rockabye: Run, 4:10
  16. George Michael (2010 Remastered) Faith: 3:12, Cool Down

 

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Superbowl Sunday Cycle Mix

Another year has flown by and again I haven’t been able to post as often as I’d like to but I am going to try and make a better effort this year.  My latest excuse for not posting is a mix of wedding planning, working, working out, and studying for the CMA exam.  I am still teaching spin every weekend so at some point will have to catch up on all of the new playlists I made last year that I haven’t shared with you yet.  This week’s spinning mix is dedicated to Superbowl Sunday… Go PATS.  This workout is set up to be an intense Race Day type workout as I expect you will need this before enjoying all of the festivities that go along with the Superbowl.

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This pic is taken at one of my favorite spots in Jamestown, RI with a view of the Newport Bridge.  I don’t have any Superbowl related pics so figured I would share one of my favorite views this week instead.

  1. Ed Sheeran: Shape of You 3:54.  Warm Up
  2. The Wanted: Glad You Came 3:18 Running with Resistance (Pretend you are on a Mountain Bike, Biking through stones as fast as you can go)
  3. Evanescence: Bring Me to Life 3:56 Moderate Hill.  Add heavy hill on the refrain and push your pace @ 0:50 – 1:15, 1:40-2:05 and 3:00-3:25
  4. TLC: Waterfalls 4:40. Continue with heavy climb.  On the refrain slow 4 count jumps alternating from Hand Position 2 to Hand Position 3.  Resistance is Heavy
  5. The Rembrandts: I’ll be there for you 5:36 5 minutes pedaling as fast as you can go.  Downhill but with resistance.  Endurance + Speed
  6. LOCASH: I know somebody 3:17.  Seated Climb.  Increase your hill three times on the refrain push your pace @ 0:32-1:02, 1:27-1:57, and 2:30-3:17.
  7. Lenny Kravitz: American Woman 4:22 Rolling Hills
  8. The Supremes: You can’t hurry love 2:46.  Focusing on speed with resistance.  0:20 to 0:60 Running in Hand Position 2, @ 0:60 Running in Hand Position 3, 1:40 Running in Hand position 2, 2:00-2:46 seated flat.
  9. Sia: The Greatest 3:31.  Flat road cycling fast.  Pretend you are drafting and are in the back of a group with the wind at your back pushing you forward.  At 0:40 you sprint to the front of the pack increasing your resistance.  @ 1:00 you are in the lead with heavy resistance as you are pulling the pack.  @1:29 repeat sprint to the front, add resistance when you settle in front.
  10. Bebe Rexha: I got you 3:12 Hand Position 3.  Target > Glutes + Legs
  11. Calvin Harris: This is what you came for 3:42.  3 Sprints as fast as you can @ 0:30 – 1:15, 1:50-2:30 and 2:50-3:12.
  12. Carrie Underwood: Grab a drink, catch your breathe, and then start climbing up a heavy mountain.
  13. Fine Young Cannibals: 3:36 She Drives me Crazy.  Continue heavy mountain climb
  14. Starley: Call on Me: 3:42 Hand Position 3.  Target > Glues + Legs
  15. Billy Joel: Uptown Girl 3:18 Start to bring your heart rate down
  16. Zayn & Taylor Swift: I dont’ wanna live forever 4:06 Stretch
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India Cycling Mix

In recent adventures, I traveled to India as the company that I work for has a startup there.  I was fortunate enough to be there for 10 days and was able to do a bit of exploring the Saturday that I was there.  India is an incredible country with delicious food and top notch customer service.  I was able to spend some time exploring the Shivaji (Great India Warrior) fort as well as spent some time shopping collecting a few cool souvenirs and tried some sweet and salty India snacks.  This week’s workout dedicated to my recent trip to India and the team there.

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The Lounge at the hotel enjoying a glass of wine in my new Indian Outfit

India Cycling Mix

  1. Non Point Miami Vice, In the Air Tonight 4:33 Warm Up
  2. Danzig, Mother: 3:24 Cycle right into a hill climb
  3. Rain, Look at me now 3:44 1 mile flat fast road
  4. 3 Chainz & Wiz Khalifa, We Own It 3:47 Steep Hill Climb
  5. Colt Ford, Crank it up 3:20 Continue steep hill
  6. Coolio, Gangsta’s Paradise 4:00 Heavy Hill
  7. Fall Out Boy, Irresistible 3:24 Short quick jumps
  8. Jagged Edge, Let’s Get Married 4:08 Hand Position 3, glue work
  9. The Charlie Daniels Band, The Devil Went Down to George 3:33 Fast run on the song refrain
  10. 3 Doors Down, Loser 4:25 Seated Hill Climb
  11. Prince, When Doves Cry 5:52Continue Hill Climb
  12. Jason Derulo, Don’t Wanna Go Home 3:25 Sprints
  13. Foreigner, Juke Box Hero 4:22 Run on heavy hill
  14. Backstreet Boys, Backstreet’s Back 4:47 Push and then slow down
  15. Cypress Hill, Rock Superstar 4:37 Cool down

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Visiting the Shivaji Forts

image3My favorite meal for Breakfast/Lunch.  Dossar with coconut, olive and tomato Chutney

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Peru Cycling Mix

 

 

I’m naming today’s cycling mix “Peru Cycling Mix” as a catch up from my trip a few months ago to Chile, Peru, & Machu Picchu.  This trip was part of the Capstone Week for the Executive MBA program I recently completed at Boston University.  Machu Picchu was an incredible trip.  It was also my first time running in high altitude which was a lot tougher than I expected.  I went for a short 3 mile run and even had to stop at one point to catch my breathe.

 

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Pic from the top of Machu Picchu in Peru

 

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Peru Cycling Mix

  1. Maroon 5: Sugar 3:54 Warm Up
  2. Ariana Grande: One Last Time 3:17 moderate pickups At 0:40, 1:40 & 2:36
  3. Linkin Park: Numb 3:05 Hill Climb
  4. Usher: More 3:48 Fast Sprints
  5. Calvin Harris: Outside 3:47 Fast cadence Hand Position 3
  6. Maroon 5: Maps 3:09 Hill climb & running on a hill in 3rd
  7. Paulette: Shower Workout Mix 3:38 Jumps
  8. Kelly Clarkson: Heartbeat Song 3:18 Seated Hill Climb
  9. Mark Ronson: Uptown Funk 4:30 Continue seated hill climb & run in 3rd
  10. Pitbull & Ne-yo: Time of our lives  3:49 Jumps
  11. Taylor Swiift: Style 3:51 Seated Hill Climb
  12. Walk the Moon: Shut up and Dance 3:18  Alternate positions
  13. Zedd: I want you to know 3:58 Fast Sprints
  14. Chris Brown: Turn up the Music 3:48 Switch positions
  15. Nico & Vinz: Am I Wrong 4:07 Cool down
  16. Ellie Goulding: Love me like you do 4:10 Stretch
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Chile Cycling Mix

I can’t believe it has been over a year since my last post however my schedule was packed between work, school, and travel. I am still teaching spin and have made a variety of spinning mixes over the year.  So to catch up…. this one is titled Chile Spinning Mix as I made it shortly after returning from our international trip/Capstone Project in Chile and Peru.  The main focus of this workout is speed and glutes.  The photo below is from a group hike in Las Condes, Chile.

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Chile Spinning Mix:

  1. Maroon 5: Sugar 3:52 Warm Up
  2. Ariana Grande: One Last Time  3:17 Switch Positions
  3. Linkin Park: Numb 3:07 Seated Hill Climb
  4. Usher: More 3:48 Sprints
  5. Paulette: Shower (Workout Mix) 3:38 Jumps
  6. Maroon 5: Animals 3:50 Running with Resistance, Hand Position 3
  7. Calvin Harris: Blame 3:32 Flat Road
  8. Walk the Moon: Shut up and Dance 3:16 Running with Resistance, Hand Position 3
  9. Bon Jovi: Wanted Dead or Alive 5:08 Seated Hill Climb
  10. Zedd: I want you to know 3:58 Sprints
  11. Selena Gomez: Come and Get it 3:51 Running with Resistance, Hand Position 3
  12. Calvin Harris: Outside 3:47 Sprints
  13. Fall Out Boy: Centuries 3:48 Hill Climb
  14. Calvin Harris: Let’s Go 3:45 Switch positions
  15. Nico & Vinz: Am I wrong 4:07 Cool Down
  16. Ellie Gouldberg: Love me Like you Do 4:10 Stretch
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North Carolina Spin Mix

After 7 years working for the same company in the Aerospace & Defense Industry, I decided to make a career change and am now working for a Commercial Company in the Filtration Industry.  With this comes new challenges and opportunities including spending the last few months in North Carolina which is why I haven’t been posting as much as I used to.  Because of this, I’m calling this weeks spin mix North Carolina Spin Mix which incorporates more hills than usual as well as some speed work.

Pics below are from a recent run along the water in Washington, NC

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North Carolina Spin Mix

1) Nick Jonas; Jealous Warm up 3:43
2) Maroon 5; Animals 3:51 Hand Position 3
3) Mission Impossible Theme: 53 seconds Sprint
4) Taylor Swift; Blank Space Hill Climb 3:50
5) Meghan Trainor; Lips are moving 8 count jumps, switch positions, hill 3:00
6) Usher; DJ Got us Falling in Love Sprints at 0:40, 1:43, 2:55 3:41
7) Ariana Grande; Love me Harder 3:55 Long hill climb
8) Fall out boy; Centuries finish hill climb 3:48
9) Selena Gomez; Come and Get it Switch Positions 3:51
10) Bon Jovi; Wanted dead or alive Hill climb with pushes 5:08
11) Calvin Harris; Blame Sprints at 0:37, 2:00 3:33
12) Lady Gaga; Poker Face switch up positions 3:57
13) Alesso: Heroes (we could be) Long super heavy hill climb 3:30
14) Tove Lo; Habits (Stay High) continue long super heavy climb 3:29
15) Echosmith; Cool Kids Run on refrain and active recovery 3:36
16) Iggy Azalea; Fancy 3:20 stretch and cool down
17) Vance Joy; Riptide 3:22

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K’s Vegetable Pot Pie

I decided to experiment a bit tonight with my version of a vegetable pot pie which was a success.  Give the recipe a try. Enjoy 🙂

Ingredients: 2 Pillsbury pie crusts, 1 Nature’s Promise Vegetable Stock, 1 onion, 1 cup of carrots, 4 corn on the cob, 1 cup peeled edamame, 1 cup peas, 1 cup string beans, red pepper, black pepper, garlic powder.

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Directions: Pour vegetable stock into a pan and add seasonings (red pepper, black pepper, garlic powder).  Put onion, carrots, peas, edamame, string beans, and corn into the stock.  Cook for about 30 minutes or until vegetables are soft/cooked.  Place one of the pie crusts into the bottom of a pan.  Slowly pour the vegetable mixture into the pan.  Place the second pie crust on top to form a pot pie.  Cook in the oven on 350 Degrees for an hour.

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“Swimming” Cycling Mix

After a summer full of running and cycling, I’m shifting gears to more swimming and yoga for the winter.  Remember that it is important to mix up your routine for maximum results so that your body doesn’t get stuck in a routine.  This week’s Spinning mix is called “Swimming Mix” as I am looking forward to getting into the pool more this winter.  Looking back at my last few swim sessions and have to admit that I don’t even own an official “Athletic Swimsuit” but my Under Armour Sports Bras are always a quick go to especially how convenient it is to go from a gym workout straight to the pool.  You can expect a heavy speed workout from “Swimming Mix”… check it out

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Swimming Mix
1) Florence and the Machine, Dog Days are over 4:13 Warm Up
2) Enrique Iglesias, Bailando 4:03 Switch Positions
3) Iggy Azalea, Black Widow 3:29 Sprints at 0:00, 1:25, 2:52
4) Nirvana, Lithium 4:15 Hill Climb
5) Paulette, Shower (Workout Mix) 3:39 Jumps & Sprints 4 Counts
6) Lady GaGa, The Edge of Glory 5:22 Sprints at 1:04, 2:26, 4:02
7) Eminem, Till I Collapse 5:00 Hill Climb
8) Shakira, Waka Waka 3:21 Jumps
9) Katy Perry, This is How We Do 3:24 Hill with Pushes
10) Motley Crue, Kickstart my Heart 4:43 Sprints at 1:04, 2:08, 3:14
11) Jennifer Lopez, Dance Again 3:56 Switch Positions
12) Foo Fighters, The Pretender 4:29 Start with hill then pushes at 1:24, 2:14, 3:30
13) Veruca Salt, Volcano Girls 3:18 Hill Climb
14) Sean Kingston, Party All Night 3:41 Sprints at 1:03, 2:20, 3:07
15) Incubus, Drive 3:52 Cool down
16) Darius Rucker, This 3:39 Stretch

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K’s Vegetable Ravioli

I love ravioli but I tend to stay away from it because between the cheesy filled pasta and the overload of pasta sauce, this dish is not one of the healthiest items on the menu.  Add ground beef to the mix and you will probably have to take 2 of my spin classes after a single serving.  This past week I was experimenting and came up with a healthy version of the ravioli that we love. This is a very simple recipe and makes for a great recipe to cook for your family. Give it a try 🙂

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The Armour39 Heart Rate Monitor & Chest Strap is $70 off with code MMFSAVE70. Originally $99.99, with the code the product is $29.99. Enter the coupon here for this offer. 

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Ingredients: 1lb Frozen Ravioli (Prefer to make fresh homemade ravioli if you have the time), 1 Green Pepper, 1 Red Pepper, 1 Zucchini, 1 Squash, 1 red onion, 6 Vine tomatoes, 1 lime,  1 lemon, 1 teaspoon olive oil, 1 onion, 1 teaspoon butter, black pepper seasoning, red pepper, seasoning, garlic power seasoning.

Preparation:
Slice up all of the vegetables (peppers, zucchini, squash, onion, tomatoes) and place them into a sauce pan with the 1 teaspoon of olive oil.  Place them on the stove on low simmer (You want the tomatoes to cook until they are soft similar to a sauce).  Squeeze half a lemon and half a lime into the mix and add in the seasonings (pepper, garlic powder etc).  Cook for about 15-20 minutes.  Next boil the ravioli.  Once the ravioli is soft mix the ravioli into the saucepan with the vegetables.  Add in the 1 teaspoon of butter and simmer for another 5-10minutes.

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I Will What I Want Cycling Mix

I took a few days off from working out this past week. It is important to know when to cut back and give the body a rest. So after not posting for a bit….I’m back with this week’s cycling Mix which is named after Under Armour’s Launch of the I Will What I Want Movement.  “I Will What I want is an incredible fitness movement launched for the woman who doesn’t give up, she gets up.  Who unapologetically  breaks rules that holds her back” Check out the movement.  There is also an app available in the iTunes Store which is a great way to sync up various fitness apps including the #Armour39, #Fitbit, and #MapmyFitness.  What you can expect from this week’s cycling mix is two very difficult passes.  The first one is a 16minute pass with no breaks and includes a 13 minute hill climb followed by 3 minutes of sprints.  The second is a 14minute pass which includes a 7 minute hill followed by jumps and hills and some sprints in the middle.  Give it a try.

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I Will What I Want
1) Demi Lovato, Neon Lights Warm up 3:52
2) Pitbull, Timber Switch up positions 3:24
3) Lindsey Stirling, Elements Hill Climb 4:07
4) Sia, Chandelier 3:36 Continue Hill Climb
5) Journey, Separate Ways 5:26 Continue Hill Climb
6) Get Cool, Shawty Got Moves 3:14 Sprinting all the way down the hill
7) Eurythmics, Sweet Dreams 3:37 8 count jumps sitting and standing
8) Usher, Scream 3:55 Hand position 3, fast legs
9) Outasight, Now or Never 3:38 Sprints three
10) Numb, Linkin Park Hill Climb 3:08
11) Avril Lavigne, Let me Go Hill Climb 4:28
12) Lady Ga Ga, Applause 3:32 Jumps sitting and standing 8 counts
13) Usher, More 3:49 Sprints
14) Austin Mahone, 3:52 Mmm Yeah Switch positions
15) Journey, Don’t Stop Believing 4:09 Cool down
16) Neil Diamond, Sweet Caroline 3:36 Stretch

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