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
I seriously laugh at every single one!
Haha that instagram is so great! Thanks for sharing!
Margaret @ Youngandrungry recently posted…Lessons from a Terrible Long Run
It’s crazy (and embarrassing) how much I relate to every post!
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
Spoiler alert: rest isn’t a death sentence ;)
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
I forget how effective a few swings can be! Perfect for a quick workout.
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!
Oh i see. Ive taken a bunch of classes i guess i waant even thinking of hand positions i was thinking if time. Makes total sense now. I love simple spins that speed on the chorus or something of that nature. Easy to remember and track vs always looking at the time
I’m totally following that Instagram account now! Have a great weekend!
Ellen @ My Uncommon Everyday recently posted…Five Friday Favorites 10/16/15
I’m so looking forward to your transparent posts. You are of so much maturity at such a young age, and I know whatever you’re currently going through is only going got aid in your adulthood far more.
Julia @ Lord Still Loves Me recently posted…Link Love: October 18th, 2015
i really need to get spotify!!
so a few weeks ago, i too was training & hurt my ankle!! (but for a 10k. i rolled it badly 2 weeks before the race, after “training” for 2.5 months :/ ) thus i took some time off but did a lot of ellipticalling (eh) & biking/spinning (hate!) i also usually don’t listen to music, but needed to for spinning. but my phon was roken!!
so i popped my latop up, and youtubed a spin playlist. :D got some cool & weird looks, and some awesome comments :)
masala girl recently posted…(Zucchini) Black Bean Brownie Bites (with Raspberries)
I’m so sorry you had to stop your training! It sucks when you put in weeks/months of effort only to be hindered by an injury. I need to listen to music when I’m on the bike!
biking/ellipticalling worked out well, i only went for 1 shorter/easy run, and killed my goal pace :D
masala girl recently posted…(Zucchini) Black Bean Brownie Bites (with Raspberries)
I’ll have to give this playlist a listen! Love finding new upbeat mixes on Spotify
Cayanne Marcus @healthyezsweet recently posted…5 Things the Gluten Intolerant People in your Life Want You to Know