Ultra-upset I’m not at Ultra….

Hello Healthy People,

MIAMI, FLORIDA. Ultra Music Festival. Aka probably one of the best times you will ever forget….Although I can’t go this year I jammed out to a bunch of new music at the gym while wearing obnoxious neon workout clothes…it was almost like I was there.


There are a few things that really motivate me to workout. Some large muscular guy like Shaun T yelling at me to “LETS GOOOO” or music. For the majority of the time music is the best way to push me harder or make me work longer.

I probably made a fooool out of myself at the gym today jamming out to this music but I got a killer running/spinning workout.


“im the president. the president of the U-S-A. fa la la la la”

So alas, here is my playlist. I usually just click shuffle but it’s up to you. It’s a mix of old and new, songs I know will make me work and other new ones that will keep me guessing…

1.)Don’t You Worry Child – Swedish House Mafia

2.) Don’t Wanna Go Home – Jason Derulo (something about this song…)

3.) Suit and Tie – JT (this whole CD is amazing and JT is sexual)

4.) Breaking Your Fall (Sick individuals Remix) – Danny Avila

5.) Alive – Krewella

6.) Don’t Stop the Party -feat. TJR- Pitbull (ya’all having a good time?)

7.) Thrift Shop (feat. Wanz)– Macklemore & Ryan Lewis (if you’re not sick of this song playing on the radio 193846x a day)

8.) Where Have You Been? – Rihanna (still one of my favorite spinning songs bc the beat is hard)

9.) Best of Me – The Starting Line (oldie but a gooooodie)

10.) United (Ultra Music Festival Anthem)- Tiestom Qunitini & Alvaro

11.)Life (Diamonds in the Dark) [Feat Agnes] {freenixpawl remix} – John Dahlback

12.) Taito – Mord Fustang

13.) Air Guitar (Ultra Music Festival Anthem) – Afrojack

14.) Strong (orig mix) – Kid Massice & Alex Sayz (THIS IS MY FAVORITE WORKOUT SONG)

15.) Sabrosura – DJ Laz (had to throw in a Zumba song….)

16.) Glowing (Fedde Le Frand remix) – Nikki Williams

17.) As your friend (feat. chris brown) – Afrojack

18.) Apollo (feat. Amba Shepherd) [Radio edit] – Hardwell (we are the lucky ones…we are, we are ohhhhhh…)

19.) X You (radio edit) – Avicii

20.) Platinum Chains – Michael Woods

21.) I could be the one (nicktim Radio edit) – Avicii & Nicky Romero (do you think about when the crowd is gone?)

22.) Chronicles of a fallen Love (Tom Swoon Remix) – The bloody beetroots and Greta Svabo Bech

23.) Scream & Shout (feat Britney Spears) – Will.i.am (It’s britney bitch)

24.) In my mind (axwell Mix) – Ivan Gough and Feenixpawl

25.) Follow you down (feat. Bright Lights) – Zedd


So I hope you enjoy the playlist, comment if you seem to like/hate these songs…I enjoy hearing your thoughts!!!

Happy eating and exercising,




7am Cycle Fitness…Favorite class

GOOOOD Morning Healthy People!!!

When I teach morning spin classes… I have a 5:00 am wake up call… Something I actually volunteer for, call me nuts.

Even though I wanted to lay in bed like this…

I was ready to go and happy to give everyone a great morning workout. Here was the playlist we used:

1.) Boyfriend by Justin Bieber (don’t laugh this song is good lol)

2.) Jet Lag by Simple Plan feat. Natasha Bedingfield

3.) Where Have You Been? by Rihanna

4.) Rain Over Me by Pitbull feat. Marc Anthony

5.) Free by Graffiti6

6.) Lights (Bassnectar Remix) by Ellie Goulding

7.) Enough is Enough by Avicii

8.) Epic by Sandro Silva and Quintino

9.) Glad You Came by The Wanted

10.) Cinema (Skrillex Remix) by Benny Benassi

11.) What is Love? -Reloaded by Haddaway

12.) Show me Love (club mix) by Michael Mind

13.) Waiting for Tonight by Jennifer Lopez

14.) Drunk on You by Luke Bryan (favorite song right now, reminds me of summer)

15.) Come Away to the Water by Maroon 5 (aah the Hunger Games soundtrack….)

This playlist is great for running, cycling or working out in general!!!

Disclaimer: whatever you do please refrain from dancing like this:

It is Hump Day today so get your workout on. Remember to keep up with our no Sugar Challenge of the week and don’t forget to like my facebook page for extra motivators 🙂

Happy eating and exercising!



Cycle Fitness



Spinning. I used to be really intimidated. I mean, they say these classes are used for boot camps, professional athletes, models, aka KICK YO BOOTY time. But what they fail to mention is that these classes are not only a great workout but a fun hour of exercising. It’s all about the music. I’ve taken classes in pitch black with neon club lights and music blasting in your eardrums. I’ve taken a class that you watch a movie the whole time. When I teach spin as I will tonight at 5:30 I know the music and class participation is key. I have spent hours looking for music on end to benefit my participants. If you are new to cycle go in with the goal of just testing out the waters. Yes your legs and glutes will be sore the next day. But keep trying. Soon you will surprise yourself at the definition of your quad muscles and hamstrings. Your legs will become more toned over time and your cardio will improve tremendously. This is a great way to cross train especially for runners. But you will definitely want to bring a water bottle…or two. Just in case. And a towel if the gym doesn’t supply them. Stay hydrated, it’s the best thing for you!


I teach to RPM’s or Rates per minute based on my national Keiser Certification for indoor spinning but many gyms don’t teach this style, just FYI when reading this.

Tonight’s Class:

1.) = by Avici: Warm up, learn flat road between a 6-11 gear, pressing through heels like scraping gum off the shoe. Push with quads pull with hams. Familiarize yourself with the bike.

2.) Bon, Bon by Pitbull: JUMPS, Add a gear to come out of the saddle, start off slow then increase tempo. Core is super tight. Hands are light on the handle bars. Lifting with legs.

3.) This is how a heart breaks by Rob Thomas: SPRINTS, on chorus & climb hills the rest. Should be warm here.

4.) Rain over Me by Pitbull: SPRINTS COMBO, sprints, hover(glutes back, back is flat, abs tucked in)

5.) Unthinkable by Alicia Keys: Climb up a mountain. Start at flat road keep increasing up to 20-22. Should feel like you are in quicksand at the top. Come out of the saddle around a 15 or when knees feel pressure.

6.) Fire by Scooter: Triple Team Sprints on chorus while others have high resistance climb.

7.) Mercy Remix by Duffy: JUMPS

8.) Livin La Vida Loca by Ricky Martin: Sprints

9.) Uprising by Muse: Climb up

10.) Sweat by David Guetta: Isolations in road bike at high resistance to sprint

11.) Pegate by Grupo Treo: SETS–> Hold RPMs at 90 should be at 2 below sprint resistance or gear (1 min) then 30 second standing recovery continue into next song

12.) Show me what I’m Looking for by Carolina Liar: Continue with sets, make them harder. PUSH IT, class is almost over!

13.) Best of Me by The Starting Line: SPRINTS on chorus, hardest, leave everything here.

14.) Shawty Got Moves by Get Cool: Last 3 sprints of class.

15.) We fly high (Giants Remix) Jim Jones: Cool down, had to do this for the Super Bowl GO GIANTS!

16.) Heartbeat by The Fray: Cool down & Stretch


Plus the best part is Spinning helps your heart, Good luck. Enjoy the ride!