Yoga flow sequence

Chair to bonzi to warrior 3, to crescent lunge, to twisting crescent lunge (optional rag doll or half vinyasa plank, low plank, cobra/ up dog, down dog) repeat on other side

Spin April 20

Spin April 20th, 2013

After a week off (I taught yoga at the New York Prostate Cancer Conference last Saturday)
This week is going to be brutal. Also excited to share some new ideas from taking class at Soul Cycle NYC.

Come clean Hillary duff warm up **
Show me the money Petey Pablo jumps/ push-ups borrowed from soul cycle 30 sec jumps, 15 push-ups repeat x3 push ups can be done in saddle and out in position 3
Tonight I'm loving you Enrique Iglesias sprints/ climb 1/2 turns
Higher taio Cruz sprints/ climb cont
This is how we do it Montell Jordan** climb, we used thus song at soul cycle for jumps
Spectrum remix Florence and machines intervals
Born this way lady gaga 4ct jumps all three positions
One night only disco beyonce/ dream girls 2 1 min sprints
Cry me a river Justin timberlake climb full turn every minute
My body climb cont
I wanna be with you remix 2 1 min sprints, 1 30 sec sprint
Breakeven  the script cool down


New song**

Spin playlist April 13th
(I will be in NYC, teaching yoga at the New York Prostate Cancer Conference).
But I made this playlist for my sub. She told me it was great!
All of these songs I've used before in class (except the warmup song). They are my favorite, go to songs.

Come on get up Janet Jackson warmup
I cry flo rida sprints
Shake it off Florence and machine climb
Spectrum say my name Calvin Harris remix sprints
Good time owl city sprints/ climb
Scream and shout clean version Britney Spears/ will I am jumps
What makes you beautiful one direction / intervals
Where have you been rihanna jumps/ sprints
Locked out heaven bruno marsclimb/ sprints
Dark side kelly clarkson climb/ sprints
Blow me one last kiss glee progressive sprints 30 sec, 45, 1 min
Fireflies owl city cool down

Spin Saturday April 5

Good time owl city Warm up
Show me the money petey pablo from step up soundtrack jumps
Wild ones Flo Rida sprints
The geeks get the girls american high fi sprints
Shake it out Florence and the machines climb
Scream and shout Britney Spears/ will I am jumps** new song!!
Tonight I'm loving you Enrique Iglesias/ Ludacris sprints
Lucky strike maroon 5 sprints
All these things I've done the killers (I love this song, I love working out to any song by the killers) climb
Where have you been Rihanna jumps
You and I lady gaga climb
When I was your man Bruno mars cool down (love this song)

This is one of the first playlists in a long time that I created earlier in the week amd wasn't tempted to change it, but I also didn't practice teach like I normally do.) we will see how it goes.

Next week I want to use some of these songs:
Closer by Ne-Yo
My body by young the giant (such a good, motivating song)

Spin march 30 "feel good" playlist.
Several of my songs this week are positive and uplifting with their lyrics.
Brighter than the sun collie caillat warm up
What makes you beautiful one direction intervals
Born this way lady gaga jumps
Evacuate the dance floor cascada climbing sprints
Before he cheats carrie underwood  climbing sprints cont
Dynamite taio Cruz climb**
Follow me down gin blossoms progressive sprints**
Bug a boo destinys child jumps**
I am me Ashlee Simpson climbing sprints
Fuckin perfect pink (clean version) climb cont.
dance again jennifer Lopez jumps (one of my favorite go to spin songs!)
Stronger Kelly Clarkson (I love this song!) sprints
Just the way you are Bruno mars cool down

**means new song for spinning
super excited for some new songs this week, techiqually these aren't new songs, they've been sitting on my iPod, but it's the first time I've used them for spinning.

Spin march 23

Without you usher warm up
Where have you been Rihanna jumps
Tonight I'm loving you Enrique Iglesias/ ludacris sprints
Payphone maroon 5 climb
Country girl Luke Bryan sprints
Take it off Kesha jumps
Wild ones flo rida climbing sprints
Over you daughtry climbing sprints cont
Daylight maroon 5 climbing cont
Machinehead bush sprints
Stronger Jayne west climbing
Beautiful goodbye maroon 5 climbing cont (this was suppose to be our cool down song but it ended up my playlist was 5 mins short for a 45 min class...I knew my playlist was 2 mins short but I think we started early)
I have nothing whitney Houston cool down ( I always have an extra cool down song in case)

My weight loss story/ job story

The year was 2007 and I had just graduated from Jacksonville University with my bachelors in elementary education and studio art. The last 5 months were extremely difficult with me doing my teaching internship and finishing up loose ends (classes) so I could graduate in December. I had been in college for the last 5 years including transferring back to Jacksonville from Rollins in Orlando.

College was not for me, I struggled a lot and barely graduated with a teaching degree. I was also living with my boyfriend/ fiancé at the time who really wanted to be a chef. He loved to cook and took charge of the kitchen (I was happy to let him since I didn't like to cook). His cooking was usually the unhealthy stuff and he loved to make desserts. In the four years we were together I gained around 90 pounds. At my heaviest, I was 252. Big for my 5'6 height. In my last year of college, we grew apart and really started to feel like roommates. When he ended it (I saw it coming), I was a mess and stayed at my parents house for a week straight, and quit my teaching job. But even though that week was probably one of the worst in my life emotionally, I had just started training with this new trainer at my gym. At first we didn't get along, her like many others I felt were preaching at me to be healthy, lose weight. I felt like no one understand how hard it was emotionally to loose the weight. After my fiancé left me something clicked between this new trainer and me. I started to trust her, and remember the moment where I felt like something clicked. I started working on my nutrition and working out 6 days a week for at least 30 mins. By the time my birthday came in August I was 218 and felt so close to becoming under 200 again. My parents gave me a new wii fit, and I became obsessed with it. There was always something new to do and the competitive nature of trying to beat my best scores made me want to work out everyday. It was finally fun. In the next year, I lost another   70 pounds exceeding my weight loss goals. On the way, I rediscovered my love for  heated power yoga (I had done it in my early college years) and also discovered I loved spinning and Pilates. 6 months later I was becoming bored and discouraged at my current job. Thinking of a masters degree (and knowing my job would not support that if it interfered) I quit. Best thing I could have done. 

At the time everyone thought I was crazy. A month later after spending a week in the Cayman Islands and doing 2-3 yoga classes a day after a horrible sun burn, my mom encouraged me to get my yoga teacher certification I applied right in the airport of the Cayman Islands and found out I was a accepted two weeks later. The rest is history....I'm now a 200 hour registered yoga teacher, certified group exercise teacher, and personal trainer. I love my job. It's the best! I know this is what I was put on the earth to do. Follow your dreams...and BELIEVE! 

Spin march 16th

All I wanna do Sheryl crow warm up
**It won't be long across the universe soundtrack 3 15 sec sprints (30 sec recoveries in between)
Shake it metro station climbing sprints
Burn it down linkin park climbing
You make me feel cobra starship jumps
You and I lady gaga climb
I cry flo rida sprints
Damaged dainty Kane jumps
Locked out of heaven Bruno mars climbing sprints
Stronger Kelly Clarkson climbing sprints
Numb encore jayz/ linkin park climb
Blow me one last kiss glee sprints
Waiting on the world to change john mayer cool down

**new song.

Spin march 9

Here we go: this spin is a collection of past favorites.

Warmup "circus" Britney Spears. Favorite warm up song! The words are so inspiring..,"feel the Adrenalin moving through my veins...I'm like a firecracker i make it hot" love it!
"Yeah 3x" Chris brown climbing sprints (4) start at level 4.
Human" killers. Another favorite. Climb
"Higher" taio Cruz. Descending sprints.  Favorite sprint Song. (4)
"Like a prayer" Madonna climb
"Show me the money" Peter Pablo (from step up soundtrack) fast jumps
"Lucky strike" maroon 5. Another really good sprint song that I haven't used in a while. Climbing sprints
"Shake it" metro station. 2nd favorite sprint song. Climbing sprints cont
"Some nights" fun climb
"Don't stop the music remix" Rihanna  jumps/ climbing
Listen" beyonce climb
Cool down: dear prudence across the universe soundtrack

Spin playlist March 2

Here's my new playlist for Saturday:
"Fallen" by Mya. Warmup
"Good time" owl city. 2 15 sec sprints, 2 30 sec sprints, 30 sec recoveries
Crazy in love" beyonce/ jayz jumps
Dark side" Kelly Clarkson. Climbing sprints  3 20 sec sprints
"Bullet with butterfly wings" smashing pumpkins. Climbing sprints cont. 3 30 sec sprints
"Shake it out" Florence and the machines climb
"Dance again" Jennifer Lopez. 45 secs of jumps/ 30 sec sprint repeat two more times (total 3 times)
Feels so close extended version" Calvin Harris climb
"one night only disco version" dream girls 2 1 min sprints/ 30 sec recoveries
"Where have you been" Rihanna. Jumps
"Blow me one last kiss" glee version. 2 45 sec sprints/ 1 1 min sprint. 30 sec recoveries
" when I was your man" Bruno mars. Cool down

I'm really excited for some new songs this week: "Where have you been", "fallen", "when I was your man" " one night only".
So excited for revisiting some old favorites: "crazy in love" high energy!, "feels so close" soo catchy!

Spin music Feb 23

I've been asked by several people my spin playlists (music). So I've decided to share them.
"What would you say" Dave Matthews band,  warmup
"Yeah 3x" Chris Brown,  sprints
"Bad Romance" lady Gaga jumps
Higher" taio Cruz  climbing sprints
Run it" Chris Brown endurance
"I cry" flo rida downhill sprints
" all these things   Killers climb
"Locked out of heaven" Bruno mars climbing sprints
"Shake it" metro station climbing sprints continued
"My body"  heavy climb
" one night only disco" dream girls, one minute sprints
Video" India arie cool down

I have some new music for next week I'm excited to use...still working on their usage and sequence incorporated with music on my ipod

"Good time" owl city
"Where have you been" Rihanna
"Crazy in love" beyonce/ jayz
"When I was your man" Bruno mars (cool down music)
"Fallen" mya (warmup up or climb)