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!





I’ve been on the hunt for new music lately. Sometimes you can have 4,000 songs in your library all of which you have heard 4,000 times it seems. (#firstworldproblems)?  So I have been trying to find music any place I can. I was sort of bored with the radio music because we are constantly hearing that in Spin classes, driving in the car and everywhere else. So an old friend said he would send me some new music…which I was pretty excited about since I enjoyed his music taste…

Once you purchase the songs…probably while you’re being distracted by this blog at the library do everything but this:



Here’s the list:

1.)  You’re Gonna Love Again by Nervo

2.) Calling (Lose my mind) by Sebastian Ingross and Alesso [Feat. Ryan Tedder]

3.) Epic by Sandro Silva and Quintino

4.) Loca People by Sak Noel

5.) Children by Jack Holiday & Mike Candys

6.) Tung by Denis Koyu

7.) Again and Again by Basto

8.) Can’t Stop Me Now by Afrojack and Shermanology

9.) Enough is Enough by Avicii

10.) You Just Don’t Love Me (Club mix) by David Morales and Jonathon Mendelsohn

And for a cool down I like:

1.) Climax by Usher

2.) Angel by Jack Johnson

3.) Shadow Days by John Mayer



Also, please refrain from dancing like this.



Happy exercising!



P.S. The fitness challenge of the week: 30 minutes of working out each day this week. Can you fit in 30? Just do it!

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 🙂

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



Yoga Playlist…or Music for Studying

Like I mentioned in my last post I have been teaching Yoga for some time now. When I first started teaching I was coached in the art of playing a CD that sounds like drums, running water, chanting…and other strange noises. I actually had to teach to SigEp a  fraternity at JMU and managed to have the luck of sticking in one of the most awkward sensual sounding CDs of all time.

Okay before I continue, just FYI when you Google the word awkward in images…the most ridiculous things pop up…

(ADD moment) Back to my point…

It wasn’t until recently I decided to experiment with music. I create playlists for Spin and Zumba so why not yoga?…As an instructor unless you are teaching under the constraints of Les Mills or similar certifications–the power is in your hands. Obviously the goal is to make it the best experience possible for the participants so I decided I would start to create playlists for yoga and get feedback at the end. IT WAS INCREDIBLE.  So many students came up to me asking for the songs in the playlist…and loving the change and difference it made within the class.


So I have decided to write down my playlist for all to see. This is good music to relax to as well as do yoga on your own time if you’d like….or you can come to my class Tuesday’s at 11am 😉


1.) Question by the Old 97s

2.) On My Mind by Donavon Frankenreiter

3.) Are You Lonesome Tonight? By Elvis Presley

4.) The Fear You Won’t Fall by Joshua Radin

5.) I Won’t Give Up by Jason Mraz

6.) Stay with You by John Legend

7.) Can’t Help Falling in Love by Ingrid Michaelson (this might be one of my faves)

8.) In these Arms by The Swell Season

9.) Skinny Love by Birdy

10.) Keep Breathing by Ingrid Michaelson

11.) When You’re Smiling by Louis Armstrong

12.) Have a Little Faith in Me by Josh Hiatt

13.) Tears and Rain by James Blunt

14.) Beautiful Day by U2

15.) Sittin by the dock of the Bay by Otis Redding

16.) I’ll be Seeing You by Billie Holiday

17.) Your Song by Ellie Goulding

18.) I will follow you into the dark by Death Cab for Cutie

19.) Imagine by John Lennon



I am almost positive you can find all of these songs on itunes!  Hope you enjoy it!

Also, I hope after reading this you decide to step outside of the box as an instructor and not conform to what you have always taught. There is a need for constant progress in the fitness industry and I encourage you to be the catalyst sparking change!




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!


I just shook it in front of a Frat: Life of a Zumba Instructor

Yesterday I taught Zumba to a Fraternity on campus for a special program at work. Woo…I just recently got licensed as a Zumba instructor so I am trying to delve into it although coming from an athletic background I was a tad bit nervous. And by tad I mean tremendously. Not only was I going to have to learn how to shake it to Latin music, I was going to have to shake it to Latin music…in front of a huge group of people. Ouch. My dad said good luck, the Polish in me would not be of any assistance ( a joke he likes to use about his lack of…ahem…dance skills ). But to tell you the truth since being certified in November of 2011 I have gained great confidence in this form of teaching. I think what helps most is how much participants LOVE to dance and move and shake in order to get a workout in. As Zumba says leave the workout and join the party. My passion for teaching group fitness has only grown since my new certification. I feel like a brand new format was key in igniting a spark in teaching again. Here is the song list I used to teach the class. If you are interested in choreography, let me know and I will think about adding YouTube videos or posts including those.

Zumba Fraternity Style:

Sexy and I Know It 3:19 LMFAO Sorry for Party Rocking (Deluxe Version) Pop

Culebra – Salsa 3:59 Zumba Fitness ZIN Volume 36 Latin

Fuego 3:40 Kumbia Kings Fuego Latino


Que Te Pica 3:12 Notch Raised By the People Reggaeton y Hip-Hop

Hotel Room Service 3:58 Pitbull Rebelution (Bonus Track Version) Hip Hop/Rap

La Fiesta Ya Se Encendio – Merengue 4:21 Zumba Fitness ZIN Volume 36 Latin

Bon, Bon 3:36 Pitbull Armando (Deluxe Version) Pop Latino

It’s Tricky 3:03 Run-DMC Raising Hell Hip Hop/Rap

Shawty Got Moves 3:14 Get Cool Step Up 3D (Original Motion Picture Soundtrack) [Deluxe Version] Soundtrack

Jai Ho! (You Are My Destiny) [feat. Nicole Scherzinger] 3:42 A.R. Rahman & The Pussycat Dolls Jai Ho! (You Are My Destiny) [feat. Nicole Scherzinger] – Single Pop

Rain Over Me (feat. Marc Anthony) 3:52 Pitbull Planet Pit (Deluxe Version) Hip Hop/Rap

Pause 3:01 Pitbull Pause (Zumba Mix) – Single Hip Hop/Rap

Cupid Shuffle 4:39 Cupid Cool Down

Un-thinkable (I’m Ready) [Remix] {feat. Drake} 4:42 Alicia Keys Un-thinkable (I’m Ready) [Remix] {feat. Drake} – Single R&B/Soul

Two Becomes One 4:01 Spice Girls