Participants are the beeezkneeez

Seriously. As a fitness instructor there is probably no better feeling than when participants come up to you to tell you they loved your class, ask when you’re teaching…etc etc etc.

It’s probably why we love our jobs so much. Well that and the endorphins aren’t so bad either!

–Also, if you are a participant never hesitate to approach your instructor and give helpful feedback. It can always help the instructors grow and I encourage it at the end of every class. So let them know if they rocked it or some areas you were confused about or didn’t enjoy!–

After this morning’s 11am Yogafit class I had a lot of participants come up to me after to thank me or ask when I’m teaching next and it was a great start of the day. One really sweet girl in particular wanted me to send her the playlist but I decided to post it on here anyways…so if you’re reading this…hope you like it! and thanks for coming to the class ūüôā

It’s just a little different than the playlist I posted previously but here it is! Hope you like it.

Just a reminder–when creating your playlist (if you are the instructor) always be mindful of the population you are teaching to! This was something that was actually discussed at a presentation at the fitness conference led by JMU’s graduate assistant Brittany Guerin. Music is a great tool in your classes. Just make educated and logical decisions when utilizing it in creative ways.

Playlist Yogafit February 29th 2012

Question by The Old 97’s

On My Mind by Donavon Frakenreiter

Are You Lonesome Tonight by Elvis Presley

The Fear You Won’t Fall by Joshua Radin

I Won’t Give Up by Jason Mraz

Moonlight Sonata by Mozart

Stay With You by John Legend

Can’t Help Falling In Love by Ingrid Michaelson

In These Arms by The Swell Season

Skinny Love by Birdy

Keep Breathing by Ingrid Michaelson

When You’re Smiling by Lous Armstrong

To Build a Home by The Cinematic Orchestra

You’ll Be In My Heart by Glenn Close and Phil Collins

Have a Little Faith in Me by John Hiatt

Tears and Rain by James Blunt

Beautiful Day by U2

Somebody That I Used to Know by Gotye (this is one of my favorite songs right now)

I’ll Be Seeing You by Billie Holiday

I Will Follow You Into The Dark by Death Cab For Cutie




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!