Hey there! Look at me, I’m actually posting something! So sorry about the delay. I’ll explain what I have been up to at the end of the profile (other than watching hours of the Lost finale). But I will give you a hint…it has something to do with filling my grocery cart with stuff like this:
I felt so guilty buying some of this (did you see those Lean Pockets…if you know me at all, you know that is not something I purchase often, or ever.)
Okay, enough stalling, lets get on with the show. This is Spinning profile #58. The playlist can be found on iTunes iMixes by clicking here.
11 songs, 46.4 minutes Intervals mixed with 2 longish hills…one at the beginning, one at the end.
Lights & Music—Cut Copy (4:37) Warm Up, do some light stretching. Loosen up and get ready to go…low shoulders, loose arms, relaxed grip, steady head, eyes focused
Broken—Lucky Boys Confusion (3:06) Flat road riding into a headwind…old fashioned speed work on the chorus
Cobrastyle—Teddybears featuring Mad Cobra (3:00) 30 seconds in the saddle, 30 seconds out. Add a nudge of resistance after each interval
Gimme Freaks (Rolling Stones vs. Moguai & Tocadisco)—DJ Earworm (6:49) The first of two climbs. Increase tension every 1 minute. Seated or standing…whatever you want. (this song is linked to DJ Earworm’s site where you can download it for free!)
Walls—Shout Out Louds (3:21) Spin it out and recover for the first 1:30 (longer if you need it). Find a tension where you feel comfortable and just slightly out of breath. You should be to smile! Faster at 2min (you’ll hear it in the music.)
True Faith—Anberlin (3:42) Add some more tension, take a big deep breath and push the cadence at the chorus…all the way to the next verse.
Stay—The Attorneys (4:41) Keep the tension where it was from the last song—we’re rolling right into our next set of stairs. Advanced riders…bump up the tension. 30 seconds in 30 seconds out (this is a great song, but I can’t find it on Amazon any where…sorry guys!)
Pow Pow—LCD Soundsystem (8:23) Our second, and final climb. Same as the first, add resistance every 1 minute. Be honest with your tension and effort. Push. Dig. Believe. Focus. Want it. Get it. Own it. Be it. Feel it. (bad word alert at 4:13…but you barely hear it)
Go—Mustard Plug (2:08) Last effort. Lighten up, have a seat if you aren’t already there. Imagine yourself shot from a cannon…BOOM! Take a big breath and GO! Push through all the way till the song ends. It’s the only way to get stronger. GOOOO!
Sunday Afternoon—Lucky Boys Confusion (3:50) Cool down and stretch
End Times—Eels (2:58) more stretches off the bike.
Okay, so here is the new and good stuff that has made my life sooooo busy (in a good way) : it’s called getting my new business off the ground. That’s right! MY NEW BUSINESS: Soma Solutions. We are officially open! You can check out our website: http://www.soma-solutions.com/ to see what we are all about.
This is my new home away from home:
And that grocery cart full of food (some healthy, some not-so-much) has been transformed into my nutrition education room:
So what exactly will I be doing? You’re looking at your new Fitness Nutrition Coach/Health Counselor. I will be working with people on how to improve their diet and lifestyle. This really is a life-long dream for me. I am so jazzed about being able to counsel others around food and lifestyle choices…supporting them to create happier, healthier and more fulfilling lives.
And the icing on the cake is this amazing distance learning process I have enrolled in. (I know I’m not supposed end a sentence in a preposition, but I wasn’t sure how else to write that….hey, I’m studying nutrition, not grammar.) Though I have a Bachelor’s degree in Nursing, am a Registered Nurse and have a Fitness Nutrition certification…I want to know more! The answer to that need came in the form of the Institute for Integrative Nutrition in New York City. This is such an amazing program & I have learned so much more than I ever thought I would. It’s so awesome and makes me miss college a little.
So that’s what is going on with me. You will likely hear much more about all of this in the near (and far) future. In the meantime, please check out our website and let me know what you think!
–See you Saturday!
SpinCycles 