Tag Archives: spin

The underappreciated sub

Do you like subs?


No…not the kind you eat! Fitness class subs! You, silly.

Sit back, relax, grab a sub and enjoy my tale of subbing woe.

I know that everyone has teachers that they love and very rarely stray from them. I use to be one of these people. The regular teacher wouldn’t be there and the “ugh, it’s a sub” chorus sang in my head. Thoughts of “should I leave?”  would enter my brain. I have to say though, sometimes a sub can surprise you and you can find another teacher that you love.

Well, last week I subbed a spin class and a bootcamp class.

I was subbing the most popular spin teacher’s class. Was I nervous? A bit. I know that everyone loves her and I was just hoping that no one would hate me and walk out. I’ve taken her class a couple times before and I think she is good. Is she the best spin teacher I’ve ever had? No. Not by a long shot. I’ve taken classes with some pretty amazing instructors. She’s been teaching at the gym for 15 years or something, so you know some people would never fathom taking another teacher. People get really set in their ways, especially in spin. Some people won’t ever even change up which bike they sit in. I actually think having a favorite bike is pretty darn common.

So, how did I do? No one walked out, so I was happy about that! Did I think they loved me? Eh. It’s always hard to tell. I always tend to think that everyone hates me– it’s my self deprecating attitude. I always second guess my song/profile choices. I just want every spin t0 be challenging and fun. I know my style is a bit different from the regular instructor, but I’m pretty sure they all got a good workout in. I was talking to a guy who regularly comes to my classes as well and he didn’t think that anyone would have hated me and told me it was a good class. That made me feel a bit better. It was fun to have a large class and maybe one or two will show up at one of my classes! Well, probably not since my regular class is at 6:15am and this was a 5:30pm class, but hey…a girl can hope!

I also subbed bootcamp last week. I ran in to the teacher who regularly teaches and she gave me permission to kick their butts. I was excited to sub bootcamp again as it had been a while since I got to teach a bootcamp class. I put together a pretty butt kicking workout complete with stations, tabatas, and ending with the famous Sally. The people in class said it was a great workout and loved/hated Sally. The only bummer was there was only three people in class. Yep. Insert sad face. People got word that the regular instructor was going to be out and decided to skip out on Saturday’s bootcamp class. Bummer! It is always a bit disheartening when you spend time putting together a workout and get low attendance numbers. Oh well. More one-on-one attention for the people who were there. I am big on correct form, so I like being able to really pay attention to each participant.

What do you think? If there is a sub do you skip out? Ever find an awesome instructor because they were a sub?


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Filed under Work Outs

New week, new playlist!

Depending on how you slept last night…It’s either “Whoop Whoop, it’s Monday!”


OR…”Womp Womp, it’s Monday.”


I woke up feeling pretty good, but after teaching class I wanted to crawl in to bed again. And I did. For about 10 minutes. Ah, the joys of having a 5mo old! Not like I can really complain though, he sleeps through the night so I’m doing pretty darn good. After having my second cup of coffee, I’m starting to feel human again.

So, I’ve got a brand spankin’ new playlist for ya this morning! Hopefully it will brighten up your Monday (if you need it) and keep you going strong throughout the day.

The ride this morning went through the three training zones. We started off with endurance, moved to strength, and then finished it off with some intervals. Here is the playlist:

zones playlist


This is what we did:

  • Songs 2-4 were endurance. We started with a run in 2nd & 3rd, moved on to a flat road with a right/left drill, stayed on a medium flat road and alternated between 1st & 3rd.
  • Songs 5-7 were hills. We started off with jumps, did a long climb, and ended with a heavy hill with surges.
  • Songs 8-9 were sprint intervals. Started off in 3rd and did seated sprints and moved on to six rounds of tabata.

Let’s talk music:

Have you guys heard the new Fitz song? Soooo good. I love me some Fitz & The Tantrums. Great for a warmup!

Also, I love that song, Pompeii and this remix is taking to a whole new level for me. I used this as a flat road and we did right/left drills.

And who says Dolly Parton wouldn’t work for a spin class? I don’t know, but I think this Kygo version of Jolene would prove them wrong! I used this song for a seated hill climb. We would climb, then back it off to a flat road and then add resistance back in. We started at a 6 and worked our way up to an 8.

I know this Britney song has been around for a while, but as I was watching So You Think You Can Dance, I was like….where has this song been all my life? It’s Britney b*tch. She’s back. Maybe. I don’t use a lot of Britney in my classes, but this song makes me want to work it. This is the clean version and we did tabatas (20 on/20 off, 6 times). I want a Maserati and a martini!





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Filed under Class Profiles, Let's talk about spinning

It’s a “love” song

Ah, Saturday class. Ah, theme rides. My favorites.

The “It’s a “love” song” playlist was done in honor of one of my old fav spin teachers. Basically, she would call every song a love song. I found it funny. I decided it was time that I created my own love song playlist.

I think that most of us could use a little bit more love in our lives. Whether we are showing ourselves some love (aka being a bit easier on ourselves) or showing others some love (a little smile never hurt anyone). With all the shootings and horrific news stories, it’s just time we all take a moment and show a little love and compassion for ourselves and others. Pay a little more attention to life happening around us and not on our screens. It’s not hard. It really could be as easy as a small smile or hello to a stranger on the street. A little bit of love can go a long way…so could gun control, but that’s a whole other post for a different time.

So…the playlist. Here it is in all of it’s love-ly glory:

love song

I have to say, I LOVED this playlist. I think the class was a pretty intense one. I burned 600 calories and was sweaty like whoa. My guilty pleasure love song was the last spring, “One way love”. I’m not sure of the lady’s real name, but I have it in there as Dottie because she plays Dottie in Pee Wee’s Big Adventure. This song is from one of my favorite movies of all time, Better Off Dead. If you’re a fan of the movie, you probably recognize the song. It has been sung in the car many times with my hair blowing in the air conditioner turned wind machine. Yes. I love a wind machine.

Isn’t her silver lamé dress amazing! Classic 80’s movie dance sequence. LOVE.

And some love for outside of the spin room…Orange is the New Black. Loved the first two episodes of Season 2 and can’t wait to watch more tonight!


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Filed under Let's talk about spinning, Music