Tag Archives: iPod

Day 43

19 Jul


I did it!

Cycle & Stretch=complete! If you follow me on Instagram (keptyoufit), you’ve known that I’ve been planning this class forever with the numerous pictures of my playlists and what not..well this morning was show time! Up-and-adam at 5:15am to prepare breakfast and make a measly cup of coffee to perk me up- I was on the road by 5:45am.

Once I got into work, I made sure my NEW playlist worked; I got home last night to transfer all of my songs onto my iPod and realized the CD that I burned them to decided not to copy all of the songs. Great. I re-created a playlist with what I had in my library, tweaked a couple of songs, and felt even better about this playlist!

I had 5 people, which my supervisors told me was a normal amount for 6:30am (I tend to take low participation personal-a flaw). Here’s the workout: don’t hate. I’m not using the right cycling “lingo” but it makes sense to me and that’s all that matters 😉

  1. warm-up. good time (owl city & carly rae jepsen).
  2. rolling hill. somebody that I used to know (Avici remix). 3 turns up, 3 turns down, 3 turns up, 3 turns down.
  3. ups & downs. call me maybe (carly rae jepsen). up for 8 counts, down for 8 counts.
  4. standing climb. wild ones (florida feat. sia). increased every tempo change.
  5. sprints. lunar (david guetta feat. afrojack). increased speed every ~30 seconds. best song to sprint to, it builds energy into your legs and they just want to explode when it’s time to go!
  6. sprints (2 songs). part of me (katy perry) and marry the night (lady gaga).
  7. standing & hovers. good girl (carrie underwood). incorporated isolations in this track (only your lower body moves, very slowly).
  8. out of the seat climb. turn me on (nicki minaj)
  9. cool down. don’t hold your breath (nicole scherzinger).

This ~45 minutes of cycling was followed by 15 minutes of stretching. I felt SO confident about teaching this class because it was all me. My songs, my way, my pace. Call me greedy, selfish, egotistic, but I like teaching cycling way more than taking cycling simply for that reason- it’s MINE. Muhahahaaaa

Post-cycle & a marvelous stretch-sesh I may add, I got the urge to row? Yes, I just felt like I wanted to row, so I plopped myself down on the rower and completed 20 minutes. I switched my hands from a supinated to pronated grip every 5 minutes to work my upper body differently. It was cool.

Time to refuel!

OIAC with a less-than-ripe peach and cookie butter. The peach was actually perfect; not too soft that as I bit into the pieces I had juice running down my chin but hard enough to be edible..did I confuse anyone?

I had a coffee date with Liz!  I haven’t seen her in over a year so it was such a nice surprise that she happened to be driving through and called to catch-up. Miss ya!!

Two of the women I work with that were involved in the internship process took me out to lunch on campus today! It was very sweet of them and I’ll miss them very much :-/.

Equipment cleaning, slide board training, drinks, and sushi are what’s next! It’s my last night in Raleigh so I have lots of people to say bye see ya later to :-P.


Things To DO Before a Sweat-Sesh

29 Feb

Based on personal experience (like this morning), I’ve compiled a list of things to try not to do before your workout-PLEASE add-on! I want this to be a rolling list, so the more participation, the better we can all prepare!

  1. ladies: always have a back-up stash of pony tail holders. what girl honestly forgets these!!this girl does.
  2. plan your workout ahead of time. having a list with what you want to complete will maximize your gym time and not leave you wandering through the gym thinking of what to do next.
  3. if you’re working out in the am, set out your clothes, iPod, keys, water bottles, etc. the night before. this is a great tip if you’re still adjusting to morning workouts; everything is ready, all you have to do is perform.
  4. prepare your meals for your workout. sweatingglistening earlier in the day spikes your metabolism; keep it revved with healthy foods, plenty of water, and no stress! this can be done the night before as you’re packing your gym bag.
  5. fuel your body appropriately. if you know you need a snack before a workout, make it an easily digestible one (simple carbs, little protein/fats (longer to digest)). if you’re an exercising-vet and can handle working out on an empty stomach safely, do it. make sure you recover with 4:1 ratio of carbohydrates to protein (source) a great source? CHOCOLATE MILK!
  6. always warm-up. always. a dynamic warm-up is most beneficial; try to incorporate the same exercises that you’ll do for your workout but at a lesser intensity/weight.
  7. wearing the correct shoes. because I run so much, I buy shoes solely for that purpose and try not to wear them out while cross training.