I can’t thank you all enough for your supportive comments on yesterday’s post. Expect replies today :) If anything, this bump in the road has given me a lot to think and write about. I actually had something heavier I wanted to post today but I feel like Friday’s are typically a lighter day in the blog world, no? One week I’ll break my own rules.
Before I talk spin, there are a few random things I need to tell you…
-My new favorite Instagram account: @Joinblush. It’s actually an online life coaching website for women in their teens, twenties and thirties. Don’t ask me how I stumbled upon this account but everything they post is relatable (for me, at least). Usually memes and funny quotes, you know, the important things.
Source
-After two weeks of not exercising at all, I picked up my kettlebells yesterday and did this workout from Coconuts & Kettlebells (with 15 and 20 lb KB’s). Combine that with teaching Spinning on Wednesday and I’ll probably be more sore tomorrow than I was after any of my long runs.
-On a similar note, look out for a post sometime soon about the change in my fitness routine and mindset. I’m not giving up exercise completely because of my injury, but I definitely have a “new normal” for now.
On to Spinning….
I haven’t posted a playlist on here in a while but I still make new ones almost every week on my Spotify page. I’m brainstorming songs now for my Halloween themed ride at the end of the month. Any suggestions?
This is a about a 50 minute ride including warm-up and cool down. As detailed below, there are three hill “peaks” in this ride, with each set incorporating jumps, sprints, moderate and heavy hills. I teach all of my classes to the beat of the music, so it’s super easy to follow and do on your own.
Suggested Ride
- Warm-Up
- Seated sprints on the chorus (6/10 resistance)
- Jumps (moderate hill- 7/10)
- Heavy hill in 3 with pick-ups on the chorus (8-9/10)
- Flat road sprints (5/10)
- Jumps on the verses, run in 2 on chorus (6-7/10)
- Moderate hill in 2 and 3 (7-8/10)
- Heavy hill in 3 with pick-ups on the chorus (9/10)
- Jumps on a moderate hill (7/10)
- Moderate hill with pick-ups (7-8/10)
- Seated heavy hill, out to 3 on chorus (8-9/10)
- Flat road sprints (5/10)
- Cool down
*Note: I never list 10/10 for effort because that should be something you can’t sustain for a long time, like tabata effort*
I’m scrolling through the blush instagram right now and am laughing out loud to some of the posts. They are way too true! haha. Happy Friday, hope you have a great weekend :)
Brie @ Lean, Clean, & Brie recently posted…{Friday Favorites} 10/16
Haha that instagram is so great! Thanks for sharing!
Margaret @ Youngandrungry recently posted…Lessons from a Terrible Long Run
Following that instagram now! I always look forward to your refreshing posts so I can’t wait to read about your new mindset on exercise!
Sarah @pickyrunner recently posted…Newport Marathon Full Recap
I need to follow that Insta account!! Great suggestion!! Have a great weekend!
Sarah @ Sweet Miles recently posted…Pregnancy: Week 39
Love that “quote”, couldn’t be more true!!
Woo for kettlebelling ;) I will simply forever love the swing, my go-to move always!
Rebecca @ Strength and Sunshine recently posted…Friday Finisher 10/16/15
what does it mean when you say “in 3” like Heavy hill in 3 with pick-ups on the chorus
we have spin bikes at work so i would love to do spin on my own but need a structured workout since i have a hard time making up my own.
3 refers to position 3 in Spinning (hands out at the end of handlebars, climbing up a hill). I would recommend taking a few spin classes with an instructor to learn all the positions and proper forms!