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.
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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.
*I work on a resistance scale from 5-10. 5 being your flat road and 10 being your absolute heaviest hill*
- Warm-Up- find YOUR flat road and just warm up your legs (5/10)
- Jumps on the chorus, 4 counts seated x 4 counts standing in position 2, stay in position 2 in between rounds (6/10)
- Moderate hill in position 3, increasing resistance after each chorus (start at 7/10, end at 8-9/10)
- Rolling hill seated- start at 5/10 and increase resistance by a small turn every 45 seconds
- Heavy hill in 3, 8/10 and pick up the pace on chorus
- Sprints on the chorus, 6/10 resistance
- Moderate hill in 3 (7/10) pick up pace on chorus
- Jumps (6-7/10), continuous 4×4
- Heavy hill seated (8-9/10), out to 3 on the chorus, back to seated on verse
- 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)
- Moderate hill (7/10) in positions 2 and 3. (Recovery if needed…take the resistance down)
- Jumps (7/10), 4×4, 2×2 on the chorus
- Seated hill, out to position 3 on the chorus (8/10)
Congrats on the new layout, enjoy Mexico!
Kristin recently posted…Hello 2016 – It Is Nice To Meet You
Thanks, Kristin! It was a wonderful vacation.
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 Breakdown
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…
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]
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!
Liv @ Healthy Liv says
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 Stew
Perfect for running (or just dancing around…might have done that).
Brie @ Lean, Clean, & Brie says
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 Workout
Thank you! I’m back and hope I brought some with me to the states.
Rebecca @ Strength and Sunshine says
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 Smoothie
I can’t read on my phone but sometimes I’ll bring my iPad- that’s a good way to kill two birds!
Amanda @ ExploringLifeAndThings says
I love the new design so much! It looks great :) Have fun on your vacation!
Amanda @ ExploringLifeAndThings recently posted…Hello 2016
Thanks, Amanda! Have a great rest of your weekend.
I’m definitely going to be doing this workout!! Enjoy your trip!
Sami recently posted…Goals for 2016
Thanks, Sami! Just got back home. Bittersweet!
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 Vibes
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!
She Rocks Fitness says
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 V
Thanks, Katie! Hope the storm wasn’t too bad. At least it’s a pretty view? Maybe haha
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 2016
I’m always searching for new music so expect new playlists often :) :)
Rebecca @ Vitamin OH! says
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 Hiking
Oh no, sorry to hear that. At least it waited until after the holidays!
Margaret @ youngandrungry says
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 #5
Ah definitely take a class! It’s great cross training for running.
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.
Thanks, Kellen! Now that I’ve gone a few months without teaching I’m starting to miss it.
Mexico is a great place to celebrate your 21st birthday! Hope you enjoyed it! :)