My Healthyish Life

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New Year, Start Strong (Spinning Workout)

01/04/16 | Fitness, Playlists, Spinning, Workouts

Welcome to the new My Healthyish Life! We underwent a little makeover almost exactly as the calendar changed. I’m still working out the kinks and have a few things to modify so if you have any suggestions to make the website more user-friendly please let me know!

In other news, I really wanted a brand new start to 2016 so I got up and left the country. Temporarily. My family and I are in Mexico for vacation! We are celebrating my sister’s 18th, my 21st and my mom’s 50th (today!), which all happened in the last 6 weeks. We let my dad come along too…lucky duck. I have some posts scheduled so nothing much will change around here (other than replying to comments, which might be delayed).

As I mentioned last week, I’ve been exercising on the Spin bike to build back my endurance post-injury. I’ve taken a few studio classes but when the schedule doesn’t align with my plans, I make up my own workouts on the bike in my gym. If you haven’t done this before, I highly suggest it. You can take any of my previously posted workouts, pull up the corresponding Spotify playlist (linked in the post), put your headphones in and ride.

Start 2016 on a strong and healthy note with a new #Spinning playlist and workout #fitfluential #sweatpink

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I’ve said it before but Spinning/indoor cycling/any exercise is has hard as you make it. You control the resistance and speed so while it’s up to you to work hard, if you need a break you just adjust accordingly. No big deal. You don’t need to be a fitness pro to take a class, you just need to make the choice to do what’s best for your body at that time.

With that said, here is a new playlist and suggested ride. Refer to this post for some Spinning basics. Let me know if you have any questions and if you give it a go.

Kick off the new year on a strong note with a fresh spinning playlist and workout

*I work on a resistance scale from 5-10. 5 being your flat road and 10 being your absolute heaviest hill*

Suggested Workout:

  1. Warm-Up- find YOUR flat road and just warm up your legs (5/10)
  2. Jumps on the chorus, 4 counts seated x 4 counts standing in position 2, stay in position 2 in between rounds (6/10)
  3. Moderate hill in position 3, increasing resistance after each chorus (start at 7/10, end at 8-9/10)
  4. Rolling hill seated- start at 5/10 and increase resistance by a small turn every 45 seconds
  5. Heavy hill in 3, 8/10 and pick up the pace on chorus
  6. Sprints on the chorus, 6/10 resistance
  7. Moderate hill in 3 (7/10) pick up pace on chorus
  8. Jumps (6-7/10), continuous 4×4
  9. Heavy hill seated (8-9/10), out to 3 on the chorus, back to seated on verse
  10. Sprints on a hill (7-8/10), flat road on the chorus; sprint cues: (0:40- 1:11) (1:55-2:27) (3:10-end)
  11. Moderate hill (7/10) in positions 2 and 3. (Recovery if needed…take the resistance down)
  12. Jumps (7/10), 4×4, 2×2 on the chorus
  13. Seated hill, out to position 3 on the chorus (8/10)
  14. Cooldown

« 2015 in Review
Behind the Instagram #3 »

Comments

  1. Kristin says

    January 4, 2016 at 6:12 am

    Congrats on the new layout, enjoy Mexico!
    Kristin recently posted…Hello 2016 – It Is Nice To Meet YouMy Profile

    • Emily says

      January 9, 2016 at 8:31 pm

      Thanks, Kristin! It was a wonderful vacation.

  2. Christina says

    January 4, 2016 at 6:38 am

    THIS IS PERFECT. I’ve been looking for new workout tunes and since I’m like you and am confined to the bike, I’ll need to get my own workout in when I can’t take SOHO. Thank you for sharing!
    Christina recently posted…The Blissful Balance 2015 Blog BreakdownMy Profile

    • Emily says

      January 9, 2016 at 8:31 pm

      Once I get motivated to do it on my own I end up having a great workout. Getting on the bike is the hard part…

  3. Ellie says

    January 4, 2016 at 8:00 am

    Spinning looks so fun but also really challenging! I never stand up while biking (I usually read on the bike haha) so this would take me out of my element. Have fun in Mexico! Send some warm weather to me in Upstate NY ? The new blog layout looks great!
    Ellie recently posted…Weekend in Review [12/31-01/03]My Profile

    • Emily says

      January 9, 2016 at 8:30 pm

      Spin is a great way to challenge yourself, but it also gives you the option of taking things down a notch if needed. I had a great trip, thank you!

  4. Liv @ Healthy Liv says

    January 4, 2016 at 8:24 am

    Hope your Mexico vacay is super relaxing and fun! Sounds like the perfect way to start the new year. And bookmarking your playlist for later- I’m always looking for upbeat running songs!
    Liv @ Healthy Liv recently posted…Sweet Potato and Chickpea StewMy Profile

    • Emily says

      January 9, 2016 at 8:29 pm

      Perfect for running (or just dancing around…might have done that).

  5. Brie @ Lean, Clean, & Brie says

    January 4, 2016 at 9:12 am

    Love your new design! Such a great way to start off the year. Enjoy your time in Mexico! Bring back some sunshine!!
    Brie @ Lean, Clean, & Brie recently posted…Total Body Treadmill WorkoutMy Profile

    • Emily says

      January 9, 2016 at 8:29 pm

      Thank you! I’m back and hope I brought some with me to the states.

  6. Rebecca @ Strength and Sunshine says

    January 4, 2016 at 10:51 am

    Great play list!!! When I do my bike cardio….I have my phone set ever so precariously and I read tons of articles which end up in the Friday Finisher ;) Hahahha!
    Rebecca @ Strength and Sunshine recently posted…Peanut Butter Cup Protein SmoothieMy Profile

    • Emily says

      January 9, 2016 at 8:28 pm

      I can’t read on my phone but sometimes I’ll bring my iPad- that’s a good way to kill two birds!

  7. Amanda @ ExploringLifeAndThings says

    January 4, 2016 at 11:24 am

    I love the new design so much! It looks great :) Have fun on your vacation!
    Amanda @ ExploringLifeAndThings recently posted…Hello 2016My Profile

    • Emily says

      January 9, 2016 at 8:28 pm

      Thanks, Amanda! Have a great rest of your weekend.

  8. Sami says

    January 4, 2016 at 12:19 pm

    I’m definitely going to be doing this workout!! Enjoy your trip!
    Sami recently posted…Goals for 2016My Profile

    • Emily says

      January 9, 2016 at 8:27 pm

      Thanks, Sami! Just got back home. Bittersweet!

  9. Kaitlin says

    January 4, 2016 at 3:18 pm

    This is perfect!! I’ve been loving my spin classes but certainly haven’t had the guts to spin on my own.
    Kaitlin recently posted…2016 – A New Year with All Good VibesMy Profile

    • Emily says

      January 9, 2016 at 8:26 pm

      If I don’t go in with a plan, I won’t spin on my own at the gym. But if I have a plan (and good music) I love it!

  10. She Rocks Fitness says

    January 4, 2016 at 4:35 pm

    Love the new look and Happy New Year friend! Oh your trip sounds marvelous…soak up that sun! I am awaiting a snowstorm on Nantucket. It is grey, cold and windy…LOL…welcome to island life.
    She Rocks Fitness recently posted…What The Single Woman Buys At Costco Part VMy Profile

    • Emily says

      January 9, 2016 at 8:26 pm

      Thanks, Katie! Hope the storm wasn’t too bad. At least it’s a pretty view? Maybe haha

  11. Bailee says

    January 4, 2016 at 8:20 pm

    Emily! I love your playlists! I have been in such a workout music rut so I literally just followed about 6 off of your Spotify page… #noshame #yourock
    Bailee recently posted…New Years 2016My Profile

    • Emily says

      January 9, 2016 at 8:25 pm

      I’m always searching for new music so expect new playlists often :) :)

  12. Rebecca @ Vitamin OH! says

    January 4, 2016 at 8:53 pm

    Sounds like a great vacation! We got our first real snow yesterday, so I’m very jealous of your warm sunshine!
    Rebecca @ Vitamin OH! recently posted…Why Can’t We Be Friends: Running and HikingMy Profile

    • Emily says

      January 9, 2016 at 8:22 pm

      Oh no, sorry to hear that. At least it waited until after the holidays!

  13. Margaret @ youngandrungry says

    January 4, 2016 at 10:25 pm

    You’ve officially made me want to take my first spin class although I need to check your post on where to begin! I’m going to do that now!

    I hope your having an amazing trip I’m loving your pictures!
    Margaret @ youngandrungry recently posted…Soundtrack to My Weekend #5My Profile

    • Emily says

      January 9, 2016 at 8:19 pm

      Ah definitely take a class! It’s great cross training for running.

  14. Kellen says

    January 4, 2016 at 11:26 pm

    First, I love the new site look! It’s awesome! Also, this playlist and workout is great. I love spin so this is the perfect excuse to get on the bike outside of class.

    • Emily says

      January 9, 2016 at 8:19 pm

      Thanks, Kellen! Now that I’ve gone a few months without teaching I’m starting to miss it.

  15. Tommy says

    January 11, 2016 at 3:30 pm

    Mexico is a great place to celebrate your 21st birthday! Hope you enjoyed it! :)

Hi, I’m Emily!

A twenty-something lover of long runs, home cooked meals and my dogs. Join me on my journey to find a mostly healthy balance in food, fitness and life.

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