After a LONG break, I'm back...

The transition from summer to back to school was busier than I thought. I now have all three of my sons in school all day for the first time and instead of feeling I have more time on my hands, it feels like less. Probably since I have many projects around my house that I have been waiting to do for the past decade, and now can at least start.

I am hoping to catch up with past weeks playlists, I think I have at least six to post, slowly over the next two weeks. At least that's the plan. I am heading back north though in two days to hopefully get some riding in one last time, so that unfortunately will be a distraction. Just bear with me and I promise to get the music up. I know that's what members want, not my commentary :)

I am starting with one I did last week because I got an email request for it. I was thinking I ran out of ideas for a new playlist and it came to me to do one with songs that have either the word "Up" or "Down" in the title. Probably seems silly and unnecessary, but I need to have new music at least for one of my classes each week to get myself energized. Then I teach a better class.

Up and Down (41 minutes)

1. Start Me Up- The Rolling Stones (warm up)
2. Uptown Girl- Billy Joel (run)
3. Get Down Tonight- KC & The Sunshine Band (climb)
4. Up!- Shania Twain (run)
5. Pump Up the Jam- Technotronic (run/cadence check)
6. Movin' On Up- Ja'Net DuBois (standing run)
7. Don't Bring Me Down- Electric Light Orchestra (climb)
8. Pump It Up- Elvis Costello (seated sprints)
9. Down- Jay Sean (run)
10. Wind It Up- Gwen Stefani (climb)
11. What's Up- D.J.Miko (run)
12. Down Under- Men at Work (cool down)

I promise not to be away so long.

Portia

The Need for Speed

A few weeks ago, I did a playlist of just sprints. Now, most people do sprints incorrectly. It is very easy to go like a bat out of hell on a spinning bike. Usually this involves little resistance and out of control cadence. On the contrary, a true sprint is very controlled, short, and has resistance. The point of sprinting, even on a flat surface, is to move your bike as far as possible as fast as possible. That means you would want your bike in a high gear so that every pedal stroke is moving that bike as far as it can go. You can spin and spin your wheels in a low gear and get no where. A true sprint is also about 10-20 seconds and no more than 30. The muscles and energy system that your body uses to go "all out" can only last that long. Anything else isn't at your max for the entire time. If done correctly, doing a true sprint workout is extremely difficult and you may find yourself needing more recovery time than usual. Studies have shown you can even have a slightly raised metabolism for 24-48 hours afterwards.
Make sure resistance is heavy, not the most you can move, but you may need a little jump at the beginning to get over the gear. Too little and you will bounce in the saddle which can be bad for your joints. Each sprint song is designed for you to go fast when the music speeds up. In between is a song of recovery, so your heart rate can fall just a bit and you can gather strength for the next sprint.

Get ready to rev up those engines....

Sprints (50 minutes)

1.When Love Takes Over- David Guetta (warm up)
2. Every Little Thing She Does is Magic- The Police (sprints)
3. Hot N Cold- Katy Perry (recovery)
4. Check Yes Juliet- We the Kings (sprints)
5. My Life Would Suck Without You- Kelly Clarkson (recovery)
6. Face Down- The Red Jumpsuit Apparatus (sprints)
7. You Can't Always Get What You Want...-The Rolling Stones (climb)
8. Pump It Up- Elvis Costello (sprints)
9. When Did Your Heart Go Missing?- Rooney (recovery)
10. Ocean Avenue- Yellowcard (sprints)
11. Simply Irresistible- Robert Palmer (recovery)
12. 99 Red Balloons- Goldfinger (sprints)
13. Come On Get Higher- Matt Nathanson (cool down)

Portia

I was in Northern Wisconsin for a few weeks and got the opportunity to ride my bike outside in the woods. That is where I prefer to ride, down here it is too busy, too urban and I’m too chicken. I don’t like traffic and I like hills, both things are how I like it in Wisconsin. It is meditative and healing for me to be there, and riding in the early morning by myself is like going to church (but a much better workout). I was comparing my real ride to spinning and was struck by both the differences and similarities they have.


The Tour is on if you didn’t know. The Tour De France. That really BIG bikerace in Europe. I cannot think of a more challenging event on the planet both physically and mentally. As I learned while doing my wimpy 20 mile rides, cycling is about suffering. Rarely are you not in some state of discomfort. I can only imagine riding your bike up a mountain. I have watched a bit of the Tour, which may seem boring at first but once you start to learn about the riders and the stragedy and the history, it is actually quite exciting. I’ve watched the riders move with their bikes, their whole body moving in rhythm, not just their legs. They are not listening to music like we do in spinning (don’t do that on the road by the way, TOO dangerous) but they are moving at a beat regardless. It is quite beautiful to watch. The French actually call it “dancing on your pedals” when a rider gets out of the saddle. They are one with the bike, moving together.

I felt that alone in the woods in Wisconsin. This week’s playlist is supposed to mimic that a bit. It is basically all in the heavy resistance range, because you are always pushing it on the road, and also designed to use the beat of the music to gauge cadence. I told my students they should always feel a slight burn in their legs, the good kind of burn. It feels like you are working but can keep going. Occasionally it gets tougher but it never lets up.

By popular request …

Slow Burn Summer 2010 (52 minutes)

1. Cooler Than Me- Mike Posner (warm up)
2. Waka Waka- Shakira (run resistance 5-6)
3. Getting’ Over You- David Guetta & Chris Willis (run resistance 6-8)
4. California Gurls- Katy Perry (run resistance 7-8)
5. Dynamite- Taio Cruz (climb resistance 7-9)
6. Kiss ‘n’ Tell- Ke$ha (run resistance 6-7)
7. On the Dancefloor- David Guetta (resistance 7-9)
8. Wavin’Flag- K’naan (climb resistance 8-10)
9. Club Can’t Handle Me- Flo Rida (run resistance 7-9)
10. Uprising- Muse (seated climb resistance 8-9)
11. You Make the Rain Fall- Kevin Rudolf & Flo Rida (run resistance 6-8)
12. Beautiful Monster- Ne-Yo (run resistance 7-8)
13. Alright- Pitbull (run resistance 7-9)
14. Ridin' Solo- Jason Derulo (cool down)

Have a good ride!

Portia

I’m leaving tomorrow for the World Spinning and Sport Conference in Miami. I’ve been looking forward to this ever since I attended last year. It was a lot of fun meeting other instructors, especially ones who feel passionate about what they do and want to be better. I’m hoping to get some new ideas for class, but if anything, I will be re-energized for teaching when I return. In honor of my trip, I played my “Miami” playlist today. I added new stuff since last time…


Miami (41 minutes)

1. Miami Vice Theme- Jan Hammer (warm up)
2. Let’s Get Loud- Jennifer Lopez (run)
3. Miami- Will Smith (climb)
4. Conga- Gloria Estefan (run)
5. Get Down Tonight- KC& The Sunshine Band
6. Calabria- Enur (resistance build)
7. Armada Latina- Cypress Hill (climb)
8. I Like It- Enrique Iglesias (run)
9. Krazy- Pitbull (jumps)
10. I’m In Miami Trick- LMFAO (run with resistance)
11. Do You Know?- Enrique Iglesias (cool down)


See you when I get back! South Beach here I come!

Portia:)

I have no excuse. I guess I am just not a good blogger. I run out of energy trying to kick my kids off the computer. When I am making a playlist it is hard enough, so lately I have given up trying.


But I owe those who have been asking. It’s been a long time so I am going to just crank out the past several week's lists all in one post! Starting with Vegas, then Mother’s Day, moving on to the long awaited Members Choice Vol.1 & 2.

Hope you like them. I promise not to stay away so long. I’m leaving for a Spinning conference the first week of June (yay!) so I will have to get my Miami playlist posted before I go. Stay tuned…

Vegas Spin (54 minutes)

1. Viva Las Vegas- Elvis Presley (warm up)
2. Waking Up in Vegas- Katy Perry (run)
3. Take a Chance on Me- ABBA (climb)
4. For Once in My Life- Sammy Davis Jr. (cadence build)
5. Mack the Knife- Bobby Darin (cadence and resistance build)
6. Money, Money, Money- ABBA (run)
7. Queen of Hearts- Juice Newton (run)
8. L-O-V-E- Wayne Newton (resistance and cadence build)
9. Rubberneckin’- Elvis Presley (run)
10. It’s Not Unusual- Tom Jones (recovery run)
11. Rich Girl- Gwen Stefani (climb)
12. I Drove All Night- Celine Dion (run)
13. Poker Face- Lady Gaga (climb)
14. A Little Less Conversation- Elvis Presley Remix (run)
15. Danke Schoen- Wayne Newton (resistance and cadence build)
16. Luck Be a Lady- Frank Sinatra (cool down)



Mother’s Day (53 minutes)

1. Hey Mama- Black Eyed Peas (warm up)
2. Mamma Mia- ABBA (run)
3. Head Over Heels- The Go-Go’s (run)
4. Man! I Feel Like a Woman- Shania Twain (climb)
5. Labels or Love- Fergie (run)
6. Leave Me Alone- P!nk (run)
7. Bitch- Meredith Brooks
8. Girls Just Want to Have Fun- Miley Cyrus (resistance build)
9. Baby Got Back- Sir Mix A Lot (run)
10. Material Girl- Madonna (climb)
11. Barbie Girl- Aqua (run)
12. Every Little Thing She Does is Magic- The Police (sprints)
13. Perfect Day- Hoku (run)
14. This Woman’s Work- Kate Bush (cool down)



Member’s Choice Vol.1 (50 minutes)

1. Lovefool- The Cardigans (warm up)
2. Glamour Boys- Living Colour (run)
3. And We Danced- The Hooters (run)
4. Hooked On a Feeling- Blue Swede (climb)
5. Kickstart My Heart- Motley Crue (run)
6. Blinded By the Light- Manfred Mann’s Earth Band (run)
7. You Can Call Me Al- Paul Simon (run)
8. I Love Rock ‘N Roll- Joan Jett & The Blackhearts (seated climb)
9. Jessie’s Girl- Rick Springfield (run)
10. Rag Doll- Aerosmith (climb)
11. Still the One- Orleans (run)
12. Your Love- The Outfield (climb)
13. Halo/Walking On Sunshine Mix- The Glee Cast (run)
14. I Wanna Be a Cowboy- Boys Don’t Cry (cool down)



Member’s Choice Vol.2 (51 minutes)

1. Telephone- Lady Gaga (warm up)
2. When Love Takes Over- David Guetta (run)
3. She Wolf- Shakira (climb)
4. Hold On- KT Tunstall (jumps)
5. Bad Romance- Lady Gaga (climb)
6. So What- P!nk (run)
7. Run This Town- Jay-Z (climb)
8. It Happens- Sugarland (run)
9. Why Did I Ever Like You- P!nk (sprints)
10. Evacuate the Dancefloor- Cascada (run)
11. My Life Would S**k Without You- Kelly Clarkson
12. How Do You Sleep?- Jesse McCartney (climb)
13. Jai Ho!- A.R. Rahman (run)
14. Rude Boy- Rihanna (cool down)



Enjoy!

Portia

The bachelorette party is over. It’s time for the wedding! The inspiration for this playlist is from the many family weddings I have been to. My extended family is from Iowa, with some living in Wisconsin. Wedding receptions are usually in the VFW Hall, or the backyard, something like that. A cold cut platter and potato salad to eat, maybe a balloon arch to decorate. To some wedding snobs, it all would be “tacky”. To the guests, a great time. Kegs of beer and boxes of wine, Uncle Bob as the DJ, Aunt Debbie cooking the food. See in the end it really doesn’t matter. Spending tons on a wedding, whether it is financial or emotional doesn’t hold up in the long run. When it is all said and done no one is more married than another. You have a piece of paper and a person to share your life with, whether you did it in the Gold Coast room at the Drake Hotel, or went to city hall. Spend the time focusing on the marriage instead of the wedding…


Here is my Iowa relative wedding reception inspired playlist (they are so much fun)!

Wedding Reception (52 minutes)

1. Chapel of Love- Elton John (warm up)
2. What I Like About You- The Ramones (run)
3. Wild Thing- Ton-Loc (climb)
4. You’re the One That I Want- Olivia Newton-John & John Travolta (run)
5. Dancing Queen- ABBA (climb)
6. La Bamba- Los Lobos (resistance build)
7. Love Shack- The B-52’s (run)
8. Respect- Aretha Franklin (jumps)
9. Shout- The Isley Brothers (run)
10. Celebration- Kool & The Gang (run)
11. Who Let the Dogs Out- Baha Men (sprints)
12. Hot Hot Hot- Buster Poindexter (jumps)
13. Y.M.C.A.- Village People (run)
14. Electric Boogie- Marcia Griffiths (cool down)

Have fun!

Portia 

One of the other instructors/personal trainers at the gym is getting married next month. She is a very kind, sweet and generous person, so I thought it would be fun to help her celebrate her upcoming nuptials and to make sure she gets the send off she deserves. She unfortunately is leaving Fitness Formula Clubs and moving to Iowa with her soon to be husband. I wish her nothing but the best.


Often before a wedding there are traditional events held, engagement dinners, bridal showers and of course, the bachelor/bacherlotte parties. I think it is an outdated, silly idea, it being that a bride or groom to be has “one more night” of fun with friends. There should be plenty of fun and crazy nights ahead. I was telling my class that they shouldn’t be throwing a last party before marriage, try having one before you have a baby. Now THAT is a lifestyle change. There is no more staying up all night, living it up out on the town, at least for a while ( try several years). It switches to being up all night trying to take care of another little human being. I think instead we should have a last night of freedom before motherhood. One last time to get crazy with friends, feel like crap the next day, and sleep it off. It would of course have to be before you get pregnant, a tricky idea since many of us would not exist without the help of a bottle (or two) of wine 

Even though they are slightly obnoxious, (who really wants to drink a margarita through a plastic penis straw?) they are fun and an excuse to be out with friends. It’s always nice to be celebrating the beginning of a new journey, one filled with love and hope…

This is my bachelorette party playlist. To follow soon will be wedding reception music…

Bachelorette Party 53 minutes

1. It’s Raining Men- The Weather Girls (warm up)
2. Wannabe-The Spice Girls (run)
3. Hollaback Girl- Gwen Stefani (climb)
4. Single Ladies- Beyonce’ (run)
5. Tik Tok- Ke$ha (run)
6. Just Dance- Lady Gaga (climb)
7. Dancing With Myself- The Donnas (run)
8. Naughty Girl- Beyonce’ (seated climb)
9. Don’t Cha (remix)- The Pussycat Dolls (run)
10. I Know You Want Me- Pitbull (jumps)
11. I Wanna Be Bad- Willa Ford (climb)
12. Sexy Bitch- David Guetta (run)
13. Hush, Hush- The Pussycat Dolls (run)
14. This One’s for the Girls- Martina McBride (cool down)

See you at the “wedding”!

Portia

This week’s playlist was a combination of two I was working on. Ideas come to me at strange times. Sometime I hear I song while driving and a whole list comes together in a matter of seconds. Or maybe I put my iPod on shuffle and I hear a song I forgot about and it gets re-energized in my brain. Or like this week, I had two ideas, both slightly incomplete, and ended up combining them. One was the concept of using all “rock” music, you know, harder more heavy music. The other one I was thinking about was called “chick” music. I know it’s slightly sexist, but I am a chick so I guess that makes it better. It’s remix, dancey stuff. Light and fluffy. It turned out quite nicely actually, since the rock songs felt like hills and the remix stuff felt like flat roads, so the profile of the class was lots of up and down. Straight forward, but a good, challenging workout.


So here it is…

Hard and Soft (52 minutes)

1. Perfect Day- Cascada (warm up)
2. You Shook Me All Night Long- AC/DC (run)
3. All Through the Night- Novaspace (run)
4. Smells Like Teen Spirit- Nirvana (climb)
5. Everytime We Touch- Cascada (run)
6. Sweet Child o Mine- Guns N’ Roses (climb)
7. La De Da De Da De- Retro Dance Party (jumps and runs)
8. We Will Rock You- Queen (seated climb)
9. Kiss the Sky- Danielle Bollinger (run)
10. Walk The Way- Run D.M.C. (climb)
11. What Hurts the Most- Cascada (run)
12. Enter Sandman- Metallica (run with resistance)
13. Been Caught Stealing- Jane’s Addiction (cool down)

I was going to call it “Soft and Hard” but I thought it sounded too much like an adult film title;)

Have a great week!

Portia

It kind of started out as a joke that I would do an “Easter” playlist for spinning. It is the holiest day of the year in the Christian faith and I don’t want to offend anyone, but when a member mentioned it, I started to brainstorm. I did the St. Patrick’s Day list and someone said “Well Easter is next. Can’t really spin to that one!”. I thought maybe I could come up with something…

It’s not religious. I mean I don’t think it is, although I did find some crazy remixes of, yes, Kumba Ya My Lord and Amazing Grace. But no one has complained so far. They didn’t bother me, but even though I consider myself Christian, organized religion doesn’t play a big role in my life. My “church”, where I feel closest to something bigger than me and this world, is 350 plus miles to the North and consists of towering white pines, clear blue lakes, and the sound of loons calling to each other during the night. But that’s just me. Personally, you can believe in God, Jesus, Allah, Buddha, the Easter Bunny, or the Tooth Fairy for all I care. There is never one way to look at anything, I try to always have an open mind. But I am wary of those who “preach” one way to look at things, whether it is religion, politics, parenting or even fitness. There are many good ideas out there. Including the idea of a large rabbit who brings candy filled eggs to children in the night. Who came up with that one?

For this playlist, I chose songs that have references to heaven, angels, believing…that kind of thing. Whatever you celebrate today, I hope you enjoy it!

Easter Spin (54 minutes)

1. Just Like Heaven- The Cure (warm up)
2. Like a Prayer- Mysterious Girl (run)
3. Heaven is a Place on Earth- Belinda Carlisle (run)
4. Forever- Chris Brown (climb)
5. Believe- Cher (run)
6. Livin’ on a Prayer- Bon Jovi (run)
7. Angel- Shaggy (climb)
8. Kumba Ya My Lord- Yule (run)
9. God Is a DJ- P!nk (climb)
10. Heaven Must Be Missing an Angel- Tavares (run)
11. Personal Jesus- Depeche Mode (seated resistance build)
12. I’m a Believer- The Monkees (run)
13. Amazing Grace- Yule (run)
14. Heaven- Warrant (cool down)

Happy Easter!
Portia 

Party Time

I’m not doing too well keeping up with this blogging thing. My apologies. Things just never seem calm enough for me to get on the computer, or it is usually occupied by one of my children. I know, excuses,excuses. So I owe everyone a couple of playlists.
First one, it’s Spring Break around here! It actually feels like it too. It’s warm, I can see the sun, and green things are emerging in my yard. Of course it is Chicago so it could snow next week, but I am hoping we are past the worst of it. I actually need a break from Spring Break. My kids have been off all week and BORED despite my effort to entertain them. We tried Lego land, where EVERY family with a boy under age 12 was there too. It was not even remotely enjoyable. Then we hit the zoo another day. I have never seen so many people at the zoo. I honestly don’t think we even saw any animals. I tried. We had some play dates and sleepovers, which helped, but by now I’m in great need for some ALONE time. Quiet would sound wonderful.
Back to the music. This was a new spring break playlist, using some of last year’s but mainly new stuff. I was picturing the college spring break on a beach somewhere, the kind of vacation when you come home more tired than when you left (but you have great stories).


Spring Break 2010 (54 minutes)

1.Holiday- Madonna (warm up)
2.Fight for Your Right to Party- Beastie Boys (run)
3.Do You Remember- Jay Sean (run)
4.Let’s Get Loud- Jennifer Lopez (run)
5.Leaving on a Jet Plane- Slightly Stoopid (climb)
6.Break Your Heart- Taio Cruz (run)
7.Armada Latina- Cypress Hill (climb)
8.Blah Blah Blah- Ke$ha (run)
9.Carry Out- Timbaland (jumps on a hill)
10.Vacation- The Go-Go’s (run)
11.Shut it Down- Pitbull (run)
12.How Low- Ludacris (breakaways/climb)
13.Baby- Justin Bieber (sprints)
14.Feel It- Three 6 Mafia (run)
15.Could You Be Loved- Bob Marley (cool down)

Enjoy! Be back soon...
Portia 

The Energy Never Dies (Black Eyed Peas) Tour

I got to go to the Black Eyed Peas concert last Saturday night. Like I mentioned in an earlier post, BEP is pop music, fun and simple. The review in the paper was right on, said it was a great entertaining concert, but check your brain at the door. None of it is anything you really need to ponder. The opening acts were LMFAO and Ludacris, both of which are in that same category. Nonetheless, it was a FUN night. I met up with a couple of friends after, gym members who enjoy spinning as well, and we hit the town. After closing the first bar, dancing like fools, we headed to a club, where we later learned Ludacris himself was at. See how cool we are? :) My friends had suggested that I play the music from the concert in class, so I revamped my previous BEP playlist to mimic the concert as close as possible. The Peas played for almost two hours so I had to shorten it. It's not all BEP stuff either. Will.i.am did a DJ set in the middle, that included Michael Jackson and Journey so they are on it. Fergie has her solo stuff so I put one of the songs she performed. And last but not least, Slash, the real Slash from Guns n' Roses showed up too and did "Sweet Child O' Mine" with Fergie covering. It wasn't too bad.

So here it is..The E.N.D. Tour. They are coming back in August if anyone wants to go!

Black Eyed Peas Concert (55 minutes)

1.Let's Get It Started- BEP (warm up)
2.Rock That Body- BEP (run)
3.Imma Be- BEP (climb, run at end)
4.Wanna Be Startin' Something- Michael Jackson (jumps)
5.Pump It- BEP (run)
6.Don't Stop Believin'- Journey (climb)
7.Boom Boom Pow- BEP (run)
8.Sweet Child O' Mine- Guns N" Roses (run with resistance)
9.Glamorous- Fergie (run)
10.Where is the Love?- BEP (climb)
11.I Gotta Feeling- BEP (run with resistance)
12.Meet Me Halfway- BEP (cool down)

Have a great weekend!

Portia

p.s. Happy Birthday J.G.!

Happy St.Patrick's Day!

Yes, it is finally here. After weeks of anticipation, it is time to celebrate all things Irish. Put on that one green shirt you own and get ready to drink a beer, and eat some fatty meat and stinky vegetables. Now, I think I have license to comment on the tradition of St. Patrick's since I am actually Irish. My middle name is Cooney, which is my mother's maiden name, which is very Irish. So besides a big helping of Swedish and Welsh, I can identify at least a little with the Irish. Growing up, my mother always made home-baked Irish soda bread, and of course St. Patrick's would not be complete without corned beef and cabbage for dinner. Now to me, there are little other meals on earth that I would rather NOT eat. I mean boiled meat, with boiled cabbage? I remember how disgusting the house smelled when it was being cooked. Yuck. You had to put so much mustard or ketchup on it to make it remotely palatable, I never understood it.

To celebrate St. Patrick's Day in class, I have been playing my Irish playlist. I came up with it last year and tweaked it a bit this time around. It's pretty good, lots of speed. All the songs are either by Irish artists or is "Irish" music. One song is from the soundtrack of the movie "Titanic". Guess who built the Titanic? I don't think they were driving though :) Anyway, it is a good workout, more based on fast cadence than heavy resistance, although there are some hills. And TWO songs of jumps for a special treat!

I have done my Irish duty so far. I have one of my few green shirts on, my least favorite color next to purple, I have shamrocks on the table and in the window, soda bread is being consumed, and for dinner it will be my interpretation of corned beef and cabbage in the form of Reuben sandwiches for everyone. Much more tasty and the house doesn't stink like old shoes.

Hope you are having a wonderful St. Patrick's Day. That pot of gold is probably right in front of you...I know I have rainbows dancing around so it must be close :)

Irish Music (53 minutes)

1.Where the Streets Have No Name- U2 (warm up)
2.One Last Drink- Enter the Haggis (run)
3.Come On Eileen- Dexy's Midnight Runners (run, heavy resistance at end)
4.Irish Washerwoman- Pa's Fiddle Band (jumps)
5.Vertigo- U2 (run)
6.Lancaster Castle- Enter the Haggis (climb 2 min standing, 2 min seated)
7.I'm Shipping Up to Boston- Dropkick Murphys (run)
8.Breathless- The Corrs (recovery run)
9.An Irish Party Third Class- Gaelic Storm/Titanic soundtrack (run)
10.Jump Around- House of Pain (jumps)
11.Sunday Bloody Sunday- U2 (climb)
12.Nancy Whiskey- Gaelic Storm (run)
13.Bagpipe Medley/Dear Old Donegal- The Irish Guards (cool down)

Saliante'!

Portia

The Peas are coming

Black Eyed that is. I don't care if the lyrics are silly or that they get alot of "help" to sound they way they do, I like the Black Eyed Peas. Their music is uncomplicated and catchy, I don't need to think about it much and it makes me want to move. Which is why I use it often in spinning class. I know it has been played and played, but I still love the song "I Gotta Feeling". It always motivates me and I have plenty of wonderful memories dancing to that tune...Anyway, in honor of the pop band, this week's music was alot of BEP. I didn't want to overwhelm anyone with too much Fergie and Will.I.Am, so I decided to mix it up with another band. I've done the dualing artist before, Michael vs. Prince, Madonna vs. Britney. This time I went with The Black Eyed Peas vs. The Police, or as I affectionately call it, The Peas vs. The Po Po. The Police are great for spinning as well, since alot of their songs have big cadence changes. This playlist leans more toward speed than heavy climbs. Remember, the music dictates alot of what to do with your body (at least in my class it does). Music is fast, generally cadence is quick too. Music is slow, then cadence is slow, which in turn means heavy resistance. We are always doing either FAST pace with medium resistance (always need some) or SLOW pace with heavy resistance. Of course sometimes I throw it all at you and we do SPEED and RESISTANCE. That's when everyone looks like they want to kill me :)

Here it is...to anyone lucky enough to be attending the concert on Saturday night, have a great time!

The Peas vs. The Po Po (long version 52 minutes)

1.Boom Boom Pow- Black Eyed Peas (warm up)
2.Message in a Bottle- The Police (run)
3.Let's Get It Started- Black Eyed Peas (climb)
4.De Do Do Do, De Da Da Da- The Police (run)
5.Imma Be- Black Eyed Peas (climb,run second half)
6.Every Little Thing She Does is Magic- The Police (seated sprints)
7.Hey Mama- Black Eyed Peas (run)
8.Can't Stand Losing You- The Police (run)
9.Where Is the Love?- Black Eyed Peas (climb)
10.Pump It- Black Eyed Peas (run)
11.Roxanne- The police (jumps)
12.I Gotta Feeling- Black Eyed Peas (run with resistance)
13.Every Breath You Take- The Police (cool down)

We will be doing Irish music in honor for St. Patrick's Day next so stay tuned...

Have a great day!
Portia

It feels like Spring!

Is that the sun? Yes, finally it's out and it feels a little stronger than the last time we saw it. Oh, I hope it will last...of course we could still easily wake up to snow one of these March (or April) mornings.

Everyone has been working hard in class. I've seen some new faces who keep returning, that's a good thing. Lots of people try a spinning class and only do it once, thinking it's "too hard." It's supposed to be! You get better at it, but it always supposed to be hard. Congrats to everyone who has stuck it out!

I am a few weeks behind on posting playlists, please forgive me.  Here are the 2 that I have used the past week and a half...

Intoxicated (51 minutes)

1.I Want a New Drug- Huey Lewis and the News (warm up)
2.Love Drunk- Boys Like Girls (run)
3.Toxic- Britney Spears (run)
4.Your Love is My Drug- Ke$ha (run)
5.Tipsy- J-Kwon (climb)
6.I'm in Miami Trick- LMFAO (jumps)
7.Pass the Dutchie- Musical Youth (run)
8.Just Like a Pill- P!nk (climb)
9.We Be Burnin'- Sean Paul (run)
10.Addicted to Love- Robert Palmer (climb)
11.Pour Me- Trick Pony (resistance build)
12.In da Club- 50 Cent (seated climb)
13.Tik Tok- Ke$ha (run)
14.Rehab- Rihanna (cool down)

The G Man Monday (50 minutes)

1.Let's Hear it for the Boy- Deniece Williams (warm up)
2.Womanizer- Britney Spears (run)
3.Ain't No Other Man- Christina Aguilera (run)
4.Getting Jiggy with It- Will Smith (climb)
5.Dancing With Myself- Billy Idol (run)
6.Just a Gigolo- David Lee Roth (climb)
7.U Can't Touch This- MC Hammer (jumps)
8.Macho Man- Village People (run)
9.When I Grow Up- Mayday Parade (seated sprints)
10.I Fought the Law- Bobby Fuller Four (recovery run)
11.Rock Star- N*E*R*D (run)
12.Star Wars- John Williams (cool down)

I promise to be back with this week's new list by the weekend. Im still adding some material. And for those of you who take class often, I am still asking for members favorite songs so I can get a playlist (or two) together titled "members choice". Keep those suggestions coming!

Enjoy the sun!

Portia :)

Saturday's Olympic Event

I should have posted something on Saturday or Sunday, but my open weekend ended up getting too busy. The good news is I had a nice time hanging with the family. I actually got a chance to get back in the pool (I was a swimmer a million years ago) and it felt awesome. I managed to pull out a 1000 meters, although slower than before. The feeling afterwards is one I can't really describe unless you do swim, sort of a water-logged, warm and exhausted feeling, like you know you used every muscle in your body. It feels really good if you can believe it. To top it off, I indulged and had a massage afterwards. I think I was in a relaxed fog for the rest of the day. And I slept great. I really didn't want to leave my cozy bed, but Monday morning was calling.

 What I wanted to do was to make sure I commented on Saturday's spinning class. It was one of, if not the best I have ever done. Not because of me, but the effort that the members put into it. I could tell they were really listening and staying focused. I looked out during class and they looked like athletes competing in an event. I definitely can say that at least 95% of them were giving it their all. It was awesome. I got lucky and the movie "Miracle", which is about the 1980 Olympic hockey team's unbelievable defeat of the Russians, was cued up perfectly to end just as we were crossing the "finish line".

It was a really good class. Great job everyone!

Winter Olympics (long version 52 minutes)

1.Olympic Fanfare and Theme- Boston Pops & John Williams (warm up)
2.The Final Countdown (Go for Gold Mix)- Vancouver 5 (run)
3.Start Me Up- The Rolling Stones (climb)
4.Symphony No.9 Choral IV:Ode to Joy- London Symphony Orchestra (run)
5.I'm Gonna Fight- Lovefool (seated climb)
6.For the Victory- Powergeek (run)
7.Stronger- Kayne West (climb)
8..Don't Stop Believin'- George Lamond (run)
9.I Like to Move It (Twister's Vancouver mix)- Funky Animal (jumps)
10.Lose Yourself- Eminem (climb)
11.What's Up- D.J. Miko (run)
12.William Tell Overture- London Philharmonic Orchestra (fast run)
13.National Anthem of Canada- Instrumental (cool down)
14.The Star Spangled Banner- Whitney Houston (cool down)

I think I will really miss the games when they end. I'll have to save this one and bring it out for the summer games. Only 2 more years :)

Have a wonderful day,
Portia :)

Do you have the "equipment?"

Every few classes or so I get a question about spinning shoes. I am always shocked at the amount of members that continue to take class without clipped in cycling shoes. I know you still get a workout, but it would be similar to running on the treadmill in jeans and loafers. Or doing the eliptical in your pj's and slippers. Wouldn't it look strange to see Michael Phelps up on the block wearing big, baggy Hawaiian print swim trunks before he starts a swim race? How about Lance Armstrong wearing sneakers as he charges a hill in the mountains of France?

If you want to be good at something, I mean really good, make progress, be an "expert", you need the proper equipment. If you plan on taking a spinning class once a week or more, you really should get the shoes. Besides the physical benefits, both to your feet, legs, and lower back, there is a definite mental aspect as well. You get the shoes, you get on the bike, and you ARE a cyclist.

Now, like I said, you can still get benefit from taking a class without the proper footwear, but wouldn't you want to get the best workout for your time (and money)? I have taken a few classes when the instructor does not have spin shoes and I am sorry, I just can't take them seriously. If you feel passion about something, especially to be a teacher and mentor, to push people and make them better, then you must be an example.

Cycling shoes have hard soles which can completely change the feel and results of your workout. A soft-soled shoe (aerobic or running type) absorbs too much of the pedal force and makes pedaling inefficient. A soft-soled shoe will also bend over the pedal  and make the feet feel uncomfortable, numb and/or painful. Shoes are easily available at bike stores or larger retail places. You do not need to buy the top of the line shoe, the cheapest is fine, just as long as they are for biking and have hard soles and a place for a clip to be attached. The clip or cleat that goes in the bottom of the shoe are sold separately and needs to be screwed on. Most places will do it for you. If you say you need the clip for indoor cycling, they should know which one is appropriate. It will take some practice getting clipped in, but don't worry you'll get it. It's just like riding a bike, at first it seems hard but once you get the feel, you never forget.

Feel free to approach me in class if you have questions about proper shoes for spinning. I want as many members as I can training like real athletes, and that means having the "right" equipment.

On another note, today and Thursday night we did our last little tribute to Valentine's week...so here is "Love Spin 2010 version"....

Love Spin (54 minutes)

1.Crazy Thing Called Love- Queen (warm up)
2.We Belong (remix)- Candice (run)
3.L.O.V.E.- Ashlee Simpson (climb)
4.It's Love- Chris Knox (run)
5.You Give Love a Bad Name- Bon Jovi (climb)
6.Love Bites (remix)- QED (run)
7.Tainted Love- Soft Cell (seated climb)
8.Here (in your arms)- Hellogoodbye (seated sprints)
9.Me Love- Sean Kingston (climb)
10.Lollipop- Mika (run)
11.Strong Enough- Cher (run)
12.Oh L'amour- Big Mama (fast standing run)
13.SexyBack- Justin Timberlake (climb)
14.Leave Me Alone- P!nk (run)
15.Let's Get it On- Marvin Gaye (cool down)

Have a great weekend! Keep cheering on our athletes in Vancouver! We only have one week left...

Portia :)

U-S-A! U-S-A! U-S-A!

I love the Olympics. It is the one event that ALL of our country is actually on the same team, wanting the same thing. No politics, no religion, just sport. And mostly slightly to very obscure sports at that, I mean does anyone really follow bobsledding or speed skating other than the two weeks of the winter games? And Curling? Come on.

But for now we are all fans, or else you should be. The athletes have trained for years for this one moment. And it's not like you can pick your self up, dust yourself off and try again next week, or month, or even year. It's FOUR. So for many this is it. The one shot. The last chance.

Today we did "Olympic" music in class. I tried to get everyone to think of class as an event, to psych themselves up, to push a little harder. I know it is easy to come to a group exercise class and expect the teacher to do all the "thinking" but I know that in reality the more connected you are between your body and mind, the better you will perform. Those athletes flying down a ski slope and some ungodly speed are not thinking about what they are doing this weekend. They are thinking of the mountain moving under their skiis and how their muscles and bodies need to move with it. I say pretend you are one of them. Pick an event, a favorite. Be an athlete as you workout. There is nothing against trying to be one and if you train like an athlete, you can get results like an athlete.

Good job today for all who took my "Indoor Snow Cycling " class. You all did great!  Here is the playlist...some of it will be familiar, the rest is from some "Vancouver 2010 Games" stuff I discovered on iTunes. Enjoy!

Winter Olympics (short version 46 minutes)

1.Olympic Fanfare and Theme- Boston Pops & John Williams (warm up)
2.The Final Countdown (Go for Gold Mix)- Vancouver 5 (run)
3.Start Me Up- The Rolling Stones (climb)
4.Symphony No.9 Choral IV:Ode to Joy- London Symphony Orchestra (run)
5.I'm Gonna Fight- Lovefool (seated climb)
6.For the Victory- Powergeek (run)
7.Don't Stop Believin'- George Lamond (run)
8.I Like to Move It (Twister's Vancouver mix)- Funky Animal (jumps)
9.Lose Yourself- Eminem (climb)
10.What's Up- D.J. Miko (run)
11.William Tell Overture- London Philharmonis Orchestra (fast run)
12.National Anthem of Canada- Intrumental (cool down)
13.The Star Spangled Banner- Whitney Houston (cool down)

Watch the games if you can. It will be another 4 years untill you get a chance and for most of these athletes this is it!

Stay Strong,
Portia

it's been awhile

I haven't written for over a week and I feel guilty for that, even though I am unsure anyone out there is reading :) My apologies though regardless. The reason I have been MIA is that I have been holed up studying all week for the conference I attended this weekend to get my Personal Training Certification. Actually, I have been studying since early January, but crunch time was this week. I think it went well, not as good as I hoped for the practical part (I hate pressure), but the written I was prepared for. I would be surprised if I did not pass, so I am hoping to receive my certification in about 4-6 weeks. What I do with it is pretty much still up in the air. I think I would be a good trainer, actually I know I would, I'm just not sure in what setting yet.

It was interesting, to say the least, to be trapped in a modifyed raquetball court, at a circa 1987 gym in Rosemont for three days with about 30 strangers. I felt like I was in a movie at times, with each of the many characters emerging through out the days. The loud, talkative, no-it-all guy, the earthy, new wavy woman who liked to ask questions alot of the time just to ask, the super nervous, anxious test-takers. The quiet ones, the funny ones, the intimidating ones, the overly friendly ones. Everyone there had a reason to be there, a story, and I was very curious wondering about each one. Some were obviously just starting out and alot were starting over. Either way, I have to wonder how we all got in that room.
The most curious of characters though, was the leader of the seminar, a guy named Josh. He, I am sure, has some good stories of his life's path, and if time had permitted, he would be the one to go and have a beer with and find out. He gave us hints to his story, mentioning growing up in the "hood", references to the South, his slight drawl.  Josh was the perfect example of the saying "don't judge a book by it's cover." Now I try my hardest not to judge people, I think it is a waste of time, and usually inaccurate and WAY too easy. You need to invest some time and effort into getting to know someone. Judging is easy, knowing is harder. Anyway, Josh was over two hours late in getting our first day going because of "technical difficulties" or in other words he didn't have the right cord and had to go out and find it. Now at first, I admit, I thought this guy did not know what he was doing, didn't care and was completely unprepared. It didn't help that his outward appearance was a pretty good resemblance to Eminem, complete with tribal tattoos and a cap on backwards, pushed up forward. Now, I like Eminem and I have bodyart myself, but the combination of the image of disorganization and his outward look, led me to judge (sorry). I have a suspicion though, that he might do some of it on purpose, to maybe teach this very same lesson. And believe me, it is a good one. I have blonde hair, boobs, and my name is Portia. I get judged before I even say a word all the time. I got at least one car joke this weekend from a guy and I have heard them all.

Once Josh, the badass looking leader of our group started to speak, my opinion immediately changed. It wasn't the information he presented that really made an impact, although I did learn from him and wished I could have talked to him more about some of his training method and ideas regarding nutrition, but his passion that really made an impression. It was obvious that he loves what he does for a living. To feel the energy that comes from a person like that is contagious, or at least envied by those who see it and feel it. That is what will make someone want to be better, no matter what it might be in.
I liked Josh's take on training. He definitely has a bit of a philosopher in him. It really isn't about lifting weights or losing weight or preventing disease. It's about making life better for someone. To make LIVING better. That's huge.
So thank you to Josh and to all the other "strangers" in that room this weekend. May we all go out and make life better for people, including ourselves.

Peace :)

Portia

p.s. I am working on an Olympic playlist for this week... a challenge but should be good. I haven't worked out in two days and I'm going a little nuts

OPRAH

I am so excited!!!! A generous student of mine, who works for Harpo Studio here in Chicago, offered me and a guest tickets to the Oprah Winfrey show, tomorrow Feb.5th. Why tomorrow you ask?

BECAUSE P!NK IS PERFORMING LIVE ON HER SHOW!!! WOO HOO!!!

I often use P!nk's music in class because one, it is motivating, and two, I love P!nk. I think she is extremely talented, much more than a pop star (you should listen to her less popular stuff) and I love her edge. Beautiful, sexy, feminine, and STRONG.

So look for me in the audience. If I get a chance I am going to ask her to join my class on Saturday. Think she could make it through? ;)

Portia

Are you in the mood?

It's Valentine season. Time for love, romance and.....did you know exercise can energize your sex life? Another reason to get off the couch and get moving, besides all the others we know.
I was brainstorming a playlist this week, wanted to do something different than last year's "love spin" (I'll use that next week) and thought what about songs that are about... you know...let's just say I titled it "Getting Busy" and there are a couple of songs I would not allow on my kids iPod. But it got me thinking about the correlation of physical fitness and intimate fitness, for lack of a better term. I had a little casual conversation with one of the elite trainers at FFC a few weeks ago, yes us chicks DO talk about that stuff, so I asked her for more information.
Now there is the obvious connection that if you move more, maybe lose some weight, you feel better and look better. That in turn makes you feel more attractive. Bringing "sexy back" if you know what I mean. But there are actually things going on with hormones too. Tess, the ever qualified trainer at the gym, told me that yes there is a correlation with intense training and increased sex drive. Testosterone is key for both men AND women to have a healthy libido. More lean muscle mass means more testosterone, especially in men. And more testosterone has been shown to reduce depression and chronic fatigue, which both would obstruct a good sex life. But ladies as we all know, if you're feeling like you look good, you're feeling good.
So keep on working hard! Build those muscles, get stronger. Feel those endorphins let loose in your brain when you are going hard...feels very similar to....
wait a minute I was distracted! So here it is, this week's new playlist. Listen to it alone or with a Valentine:)

Getting Busy (short version 47.8 minutes, really shorter since I skipped half of track number 7)

1.Get it On- The Power Station (warm up)
2.I Kissed a Girl- Katy Perry (run)
3.Gett Off- Prince (climb)
4.I Want You to Want Me- Cheap Trick (run)
5.Let's Go All the Way- Sly Fox (climb)
6.O.P.P.- Naughty by Nature (run)
7.I Want Your Sex- George Michael (climb)
8.Ooh Ahh...Just a Little Bit- Gina G. (run with jumps)
9.It Wasn't Me- Shaggy (climb)
10.Untouched- The Veronicas (run with resistance)
11. I Touch Myself- Divinyls (cool down)

*blush*

Till next time,
Portia

Stomach flu

Today was a challenge to say the least. I picked up my son yesterday early from school after a call from the nurse. Poor guy threw up in class. He was pretty sick and preceded to vomit untill he finally went to sleep.Unfortunately, and probably unavoidably, I awoke in the middle of the night with the same affliction. By the time I dragged myself out of bed, I felt very weak and light headed. I knew though that I really had no one to call so late notice to teach the 8:30 spinning class,by then it was 7:30, so I had to rally my strength and go. I didn't want to let down all the members who arrive so early for a bike to then have class cancelled. I figured if I had to, I would teach off the bike. I was just hoping not to get sick or faint in class.

Luckily, I made it through, even though it bothered me that I couldn't teach at the energy level that I prefer. I hope it didn't affect the class quality too much. Moral of the story is, I should not get praise for teaching a spinning class while having stomach flu. If I had the choice, I should not have taught. I should have listened to my body, which was saying "slow down, let this germ get out", not to ignore it. Many of us who train alot stop listening to our bodies. It's about pushing it, always getting that workout in. The thing is you can do real damage to yourself if you always ignore symptoms, whether it is flu like or pain in a joint or muscle. It is possible to train TOO MUCH. You will stop seeing results and be more fatigued than before. Giving your body rest every so often, especially when sick, will actually lead to better perfomance in the future.

So no blue ribbon for me. I should have stayed in bed! But the music was good...

Here is today's long version of Grammys 2010 (50 minutes)

1.We Weren't Born to Follow- Bon Jovi (warm up)
2.Womanizer- Britney Spears (run)
3.When Love Takes Over- David Guetta (run)
4.Run This Town- Jay-Z (climb)
5.Jai Ho!- A.R.Rahman (fast run)
6.Single Ladies- Beyonce (jumps)
7.Poker Face- Lady Gaga (climb)
8.It Happens- Sugar land (recovery run)
9.Use Somebody (remix)- Kings of Leon (run with resistance)
10.You Bleong to Me- Taylor Swift (seated sprints)
11.Celebration- Madonna (run)
12. I Gotta Feeling- Black Eyed Peas (run with resistance)
13.Sober- P!nk (cooll down)

Enjoy the rest of your weekend. Remeber to wipe down those bikes and wash your hands. Something nasty is going around...Now I am off to bed.

Portia
:)

it's still winter

So I think we were tricked a little. It always seems to happen in Chicago. We get the snow and the cold, then we get a break, a small glimspe of spring and we think winter is over. But, no, remember it is January. March, maybe we could be hopeful. Before we complain and grudgeling put our boots and parkas on, rememeber that the good weather is even that much more wonderful when you experience the "bad" (although I like winter). It is the perfect analogy for life. How do you you know what you have unless you experience loss, or at least the threat of it. Sunny days seem so much brighter after the clouds.

So don't feel too discouraged that the sun has been gone for the longest stretch in 11 years. When it comes out though, savor it. Enjoy it. Feel the warmth on your face and look forward to spring...while living in winter.

This is the new playlist for this week. Sunday night is the Grammy awards so I chose songs that are nominated for an award. And yes, they were all nominated.

Grammys 2010 short (42.1 minutes)

1.We Weren't Born to Follow- Bon Jovi (warm up)
2.Womanizer- Britney Spears (run)
3.When Love Takes Over- David Guetta (run)
4.Run This Town- Jay-Z (climb)
5.Jai Ho!- A.R. Rahman (standing sprints)
6.Single Ladies- Beyonce (jumps)
7.Poker Face- Lady Gaga (climb)
8.It Happens- Sugarland (recovery run)
9.You Belong to Me- Taylor Swift (seated sprints)
10. I Gotta Feeling- Black Eyed Peas (Run with resistance)
11.Sober- P!nk (cool down)

I'm using it this coming Saturday (and next Thursday and Friday) if you missed it.

See you next class!

Portia :)

Saturday!

They rocked it today. No stereo breakdowns, thank God, just a good, full crowd. Everyone seemed pretty quiet at first, but the energy started to flow as we rode.
I'm teaching tomorrow, Sunday, for the beginner spinner. I am actually hoping that my Mom and stepdad come to the class. They recently moved to Oak Park from Iowa and have yet to come over to FFC. They haven't formally worked out for, I think forever, and they really need to do something. They are both in there early 60's and it is critical to staying young and healthy. Plus, I really would like them to see what I do. They have never seen a spinning class, let alone mine. I wish my Dad was still around to see me teach too, he would think it is pretty cool.
So if you have any friends who have been wanting to try out a spin class and have been too afraid to try (I know it is intimidating at first) tell them about tomorrow. It won't be a serious workout. Most of it will be informational and focus on bike set-up and proper form.
If you see two clueless people in the back, it is probably my folks :) Everyone has to start somewhere...

Thank you to everyone who did class today! It was pretty tough this week (I hope).
This is the extended version of today's playlist:

Fire and Ice (51 minutes)

1.Hot in Herre- Nelly (warm up)
2.Hot N Cold- Katy Perry (run)
3.She's So Cold- Rolling Stones (run)
4.Burning Down the House- The Used (climb)
5.Cold As Ice- Foreigner (run and climbs)
6.Ice Ice Baby- Vanilla Ice (jumps)
7.Some Like it Hot- The Power Station (recovery run)
8.We Didn't Start The Fire- Billy Joel (alternating standing run and seated sprints)
9.Great Balls of Fire- Jerry Lee Lewis (recovery run)
10.Break the Ice- Britney Spears (climb)
11.Temperature- Sean Paul (run)
12.Hot,Hot,Hot- Buster Poindexter (jumps)
13.Funky Cold Medina- Tone-Loc (run with resistance)
14.Ring of Fire- Johnny Cash (cool down)

I'm not sure what is coming for next week. I've got a few ideas in the works...stay tuned

Enjoy your weekend!
Portia
:)

The Art of an Apology

"I'm Sorry." Why are those words so hard to say most of the time? Whether it is to comfort for pain someone is going through, whether it is from a mistake we made, whether it is from pain we directly caused, whether we just plain screwed up, it always seems hard to do. Especially if we are admitting being wrong. Maybe it is pride getting in the way. Maybe it is admitting we are not perfect. But it is important. A good, meaningful apology can work magic.
Yesterday, during my "bad day", I had an encounter in the childcare center of the gym. I bring my son there a few times a week while I teach or workout. Yesterday was already stressful before I got there. Then the class I was going to take was being subbed by a new instructor, and my friend, so she needed some help. The class got started late, her timing was a little off so it ran long...I didn't want to abandon her. I remember how hard it was in the beginning. So long story short, I was 4 minutes late picking my son up in the childcare. They told me they were charging me $10. I told them I was late because I was helping another instructor with her class, not moving slow and losing track of time. Well, I think I was a little too rude, even though I do think I deserved  a break considering I am a fellow employee and the circumstances of my tardiness. We are supposed to all be on the same team.
The fee was taken off my son's account once I spoke to my boss, so no worries about that. I was concerned though about the relationship I need to have with the people looking after my son, so I knew an apology was in order. It's funny, how you get kind of nervous when you apologize. You do need to think about it ahead of time for it to have meaning and make sense, and be careful of the "half-ass" apology, or the one that really isn't and you are still blaming the other person. Those don't work. Admitting you were wrong is difficult but can be admiring if done right, with thoughtfulness and compassion.
When I went in there this morning, the two who were there yesterday were not working or I would have spoken to them directly. Instead I talked to the manager of the childcare. I could tell as I approached her she was bracing for a complaint. Not too many people seek you out to praise you or apologize, usually it is because they are upset or dissatisfied. As soon as I began speaking though, and I said I was sorry if I was rude and that I know how hard they work and the stress of working with small children, her face softened and she smiled. She said thank you and promised to pass it along.
And I feel great about it. I could have walked by, but I'm glad I didn't. Never felt so good about admitting I was a jerk.

See told you today was going to be a FANTASTIC day!

Class was good too, although I felt slightly unprepared since I had to scratch the original playlist and make a new one yesterday. Saturday will be even better since it will be the second run through.

This was an idea in the works for awhile, but I deemed it appopriate because of the stereo break down of last week resulting in moving the spinning classes to the HOT yoga studio.  So here it is...

Fire and Ice (44 minutes)

1.Hot in Herre- Nelly (warm up)
2.Hot N Cold- Katy Perry (run)
3.She's So Cold- The Rolling Stones (run)
4.Burning Down the House- The Used (climb)
5.Cold as Ice- Foreigner (runs and climbs)
6.Ice Ice Baby- Vanilla Ice (jumps)
7.Some Like It Hot- The Power Station (recovery run)
8.We Didn't Start the Fire- Billy Joel (alternating standing run and seated sprints)
9.Great Balls of Fire- Jerry Lee Lewis (recovery run)
10.Temperature- Sean Paul (run)
11.Funky Cold Medina- Tone-Loc (run with resistance)
12.Ring of Fire- Johnny Cash (cool down)

I'll add a few for Saturday if you want to check back!

Have a great day! And remember I think being in LOVE actually means you DO have to say you are sorry-

Portia
:)

Bad Day

We all have them. The Bad Day. I try to keep it in perspective though, obviously MY bad day is alot less bad than someone living in Haiti right now. Actually, my day is less bad than ANY day lived in Haiti I am guessing and for that, I am grateful. But that doesn't diminish the fact that today I spent more time wanting to scream or cry than smile. Everyone has them, it's the dealing with them that matters. I am embracing the "badness" and convincing myself, actually KNOWING that tomorrow will be better. Mainly because I have decided it will be. People neglect to realize that most of being happy is a descision, just like being angry or sad is too. I know, I know, sometimes really awful things happen that you cannot control, believe me I have experience, but you can decide to not let it change you permenantly. Being optimistic and positive is critical to having a fulfilling life. We are all allowed a bad day here and there. Today is mine and tomorrow is going to be FANTASTIC. And the next, and the next...

Part of my bad day, the playlist I was working on Monday for the week really sucks so I'm starting over. You'll have to be surprised (like me).

Untill next time,

Portia

Hot, Hot, Hot

If you were in class today you would know what I mean by hot. When I arrived at the gym this morning, ready to teach, I went to the stereo and began my set up. As soon as I turned the amp on, I knew there was a problem. Flashing red lights and then it going dead is not a good sign. I know another amp blew a few months ago, so it was obvious that it was happening again. I felt a little wave a panic hit me since a spinning class without music, is not an option, at least not with me. But then I calmed myself in my head and thought about what to do. The class was already full and these members come early to get a bike, they wanted their workout. I spoke to the manager on duty, and luckily between, her, the group exercise manager, and one of the trainers, we succesfully brainstormed a plan in the 5 minutes we had before class. We asked the members to move their bikes into the studio next door and then moved the pilates class that was starting next into the smaller community room. I was relieved to see that studio 2 had an iPod adapter so we were good for music. The next issue was the temperature of the studio. It is kept warmer for the yoga and pilates people, so it was very warm even before we started. The microphone wasn't working either so I had to scream. In the end though, it was a great class, probably because we had to go through such a hassle to have it. It seemed since we almost had to cancel, having the class encouraged everyone to work harder. I think it is the same idea that you don't really appreciate what you have untill it might be or it is taken from you.
Try to remember that. Always appreciate what you have. Don't wait untill it is actually gone.

Thank you to everyone who stuck it out in the heat with me screaming! It was a great class :)

This week's music was the same as last Wednesday but it is longer and the order is slightly different. Here it is, Enjoy!

Move It (53 minutes)

1. Roam- B-52's (warm up)
2. Walk Like an Egyptian- The Bangles (run)
3. I'll Tumble 4 Ya- Boy George (run)
4. Walk Away- Kelly Clarkson (climb)
5. Movin On Up- M People (recovery run)
6. Jump, Jive an' Wail- Brian Setzer (Resistance build)
7. Runaway- Real McCoy (recovery run)
8. Jump- Flo Rida (jumps and run)
9. Walk This Way- Run DMC (climb)
10. Bust a Move- Young MC (run)
11. The Distance- Cake (seated climb)
12.I'm Gonna Be- The Proclaimers (run with resistance)
13. Running on Empty- Jackson Browne (cool down)

Time to go rest. My legs are tired...feels great!

Portia

The First Time

It's hard to try something new. Especially something you don't know how to do and especially in front of a bunch of people. When we were children, young children, we didn't really have that fear, that feeling of self-consciousness. Developmentally it must come and for good reason, you should know you can't try to fly by jumping off the playground climber. But it is sad to lose that innocence, the feeling you can do anything. As adults, I think it is even more challenging. We have to make TIME to try something new. Accept changing things a little, varying the routine. I think we get stuck doing the same thing out of, I have to say it, laziness, plain old comfort and of course, fear.
Last week I taught an Intro to Spinning class at the gym. It was a big turn out of both old and young, new members and current ones. They were all ready to try something new. Since the environment was alot less intimidating than my regular weekend class, I could tell they were much more at ease. I could still sense some nervousness, but they were at least all in the same spot. I told them about technique and what to expect and to know it will be difficult in the beginning. The key is not to give up. Starting something, whether it is to lose weight, get in shape, quit smoking, change anything really, is easy. It's the keeping it up that is the hard part. I tell them to take it one class at a time. Pretty soon they will be the ones who are doing the intimidating.
Thursday night's class was full and alot of fun. I think I had about 10-12 members who were new, who took the intro class. It really made me happy to see them there. Next week will be the test though, to see if they keep going. Today, there was a cute couple who were new, I remember them from the intro class, and I was watching the husband during since I could tell he was struggling. He almost made it through, he had only a few minutes left when he stopped. I saw him afterwards and congratulated him for doing so well, and told him he should have stuck it out. He told me that he felt if he had made it "it wouldn't have been a good class." In other words, he accepted that he wasn't going to complete his first real spinning class,he almost seemed to want it that way. His goal was to get there. He'll be back and he'll make it soon.
So try something new when you can. And remember it isn't the start that matters, it's the finish.

Today I used an older playlist from last spring. Here it is...

Alternative (50 minutes)

1.Just like Heaven- The Cure (warm up)
2.Memory- Sugarcult (run)
3.Just Can't Get Enough- Depeche Mode (jumps and runs)
4.Music is My Hot, Hot Sex- CSS (climb)
5.I Melt with You- Sugarcult (recovery run)
6.Ocean Avenue- Yellowcard (seated sprints)
7.Here (In Your Arms)- Hellogoodbye (recovery run)
8.Tubthumping- Chumbawamba (run with resistance)
9.When Did Your Heart Go Missing?- Rooney (run)
10.It's The End of The World as We Know It- R.E.M.(resistance build)
11.Beverly Hills- Weezer (heavy climb)
12.Lollipop- Mika (run)
13.The Middle- Jimmy Eat World (run with resistance)
14.Fidelity- Regina Spektor (cool down)

This is me trying to ice skate...my something new :)

Enjoy your weekend-

Portia

January 14, 1947

Happy Birthday Dad. I miss you.

love,
Portia

Milestones

Today is my baby boy's birthday. My sweet, funny, lovable, LOUD, little red-headed boy. He is turning 6 today, but whether he is six or thirty-six, he will always be my baby. I think the youngest is always a little spoiled, especially with 3 or more kids. It's like Mom's way of holding on to those prescious years, when they were all mine.
I can't help but think back about being pregnant with him, is kicks and rolls in my belly, the emergancy room visit early on when they thought I was losing him, the hoping he was a girl (sorry Alex), the bitter sweet sight of his red hair, a gift from his Grandpa who died before ever knowing of him. I remember the day he was born, probably more than the others since I new in my heart it was going to be my last, even though I was only 30. All my boys were concieved through IVF, so achieving a pregnancy was not fun or easy. It was a long, and both physically and emotionally draining process. A positive pregnancy result was a needed relief and accomplishment, not a little "surprise". Not to say any other pregnancy and birth isn't as special, but when you struggle and fight for something, I do think the reward seems greater. I knew I couldn't handle anymore hormones, shots, blooddraws, hospital stays, so this was it.
That day, I had dropped off my oldest, who was 4, at preschool and was driving home when the "real" contractions hit. Anyone who has done labor a few times, knows the difference. I remember thinking "Crap! I'm not ready for this today!". I had a c-section scheduled in another two weeks, but little Alex had a different idea.
When he was born and I heard the words "It's a boy!", I felt both happiness, relief, and a little sad. I always pictured myself with three DAUGHTERS not sons. This meant it was official, I was to be the mom of sons. Three men to raise. Now looking back though, I know it is exactly how it should be. We seem to concentrate so much on what we don't have, or how our lives would be "if only". I think it is much better to focus on how it is, things you can't change and  try to appreciate them. If you can change it then do, if it is beyond your control focus on what you have. What I have is three beautiful boys which is kind of ironic. I am the complete opposite of a tom-boy, I like girl things and you'd know it if you knew me, but I relate well to men. I've always had good male friends and I hope I do a decent job raising three kind and compassionate men. It'll be a big job, believe me. But little Alex will always be little Alex.  If he gets married someday,I feel for his wife because she'll have to deal with that. And me too :)
I was 55lbs. heavier after I had my last. I could barely sit up after my last c-section. I like to look back at the pictures and see how far I have come. And I want to remind myself of what an amazing thing my body did, grow a human being. When I look in the mirror and I see my stretch marks, I think of my kids and how it is a permanent reminder of them, the time they spent connected to me. They don't seem ugly at all (although I pick swimwear accordingly;)). Be proud of what your body can do and has done for you. And take care of it!

This weeks playlist is called "Move It" songs that refer to moving, like running, jumping, walking,etc. Enjoy!

Move It (43.8 minutes)

1.Wake me Up Before You Go-Go- Wham! (warm-up)
2.Walk Like an Egyptian- The Bangles (run)
3.I'll Tumble for Ya- Boy George (run)
4.Walk Away- Kelly Clarkson (climb)
5.Movin On Up- M people (recovery run)
6.Jump, Jive, and Wail- Brian Setzer Orchestra (resistance build)
7.Jump- Flo Rida (jumps and run)
8.Walk This Way- Run DMC (climb)
9.Bust a Move- Young MC (run)
10.The Distance- Cake (seated climb)
11. I'm Gonna Be- The Proclaimers (run with resistance)
12.Running on Empty- Jackson Browne (cool down)

Happy Birthday Alex!

Mom (Portia)

Monday...

I collect quotes that I like. Quotes and cartoons from the newspaper. My grandmother did the same thing. I heard a good one this weekend..."If you love what you do, the world will fall in love with you." Now don't take that the wrong way, I LOVE being a spinning instructor and I do not expect everyone to "love" me. But I understand that feeling you get when you experience someone who has passion and energy about what they do and it always seems contagious, at least to me.
I remember years ago, I was flying home from Phoenix and I was checking my bag with the Skycab guy. This man was the happiest, jolliest skycab I have ever seen. He made me feel special in just the minute or two he spent with me. It was obvious he loved his job. I can still remember his smile and it was over a decade ago. I think we always picture people who love what they do, are the kind of people who always knew that's what they wanted to be, a greater calling of sort, like they always wanted to be a doctor or a teacher. Does one grow up always wanting to be a Skycab? Or is it the being able to interact with people and make them feel special, make them feel taken care of? You find something you weren't expecting.
I know for me, putting that little extra effort into preparing for class hopefully shows that same sort of enthuasism and energy. That I love what I do and it shows. I didn't grow up wanting to be a group exercise instructor. I wanted to be an attorney (actually took the LSAT last year, but that's a whole other story) but ended up in Education. I really enjoyed teaching but I think with young children you don't get the same kind of immediate feed back like I do now. And to be honest, I spent a lot of years around babies and little kids, it's nice to be in grown-up world for a little.
I actually became an instructor kind of by accident. Once I started taking spinning class on a regular basis, I seemed to be very aware of music that would be good in a class. I started to share some with the instructors who taught where I took class. It crossed my mind that I could possibly teach, but I never really seriously considered it. Then one day a few summers ago, I woke up very early because I had no time later, to go work out. I really wanted to take the Spinning class at 6am. Well, the instructor didn't show up. I was pissed and so was everyone else there waiting so early in the morning. I did put my iPod on for all the other members to listen to and we all just did our own thing to my music. I got a lot of positive feedback about the playlist, so I looked online and signed up to get certified. Luckily, FFC gave me a shot at teaching, even though I had no real experience in front of a class. It took sometime, but now I feel completely at home in front of a big spinning class. I can't describe the rush I get after I've taught a good class...I hope everyone can find what they love to do, and get the chance to do it.

I'm working on a bunch of playlists so stay tuned. "Move it" is the name of this week's so far. Songs with movement in them like, run, walk, jump, etc... Should turn out to be a good workout!

Hope your week is starting out good!

Portia:)

Change

It's hard to do, change. It's that time of year when we think about it. I think it is easier to do on our own terms and not when change is forced upon us. Although, that may be the only time we actually do it. Sometimes life doesn't cooperate and we are forced to adapt. I've always liked the quote "Life is full of set backs...it's how you deal with them that matters".

So enter the new year positively, thinking about what you'd like to change, and when you mess up or make a mistake, or go back to the old, don't worry about it too much. Just keep on going...

Here is Saturday's full playlist:

New Year Resolutions (51 minutes)

1.Physical- Olivia Newton-John (warm up)
2.Bad Case of Loving You- Robert Palmer (run)
3.Heart Attack- Olivia Newton-John (run with resistance)
4.harder to Breathe- Maroon 5 (climb)
5.Lets Talk about Sex- Salt-N-Pepa (run)
6.Live Like We're Dying- Kris Allen (seated sprints)
7.In My Head- Jason Derulo (recovery run)
8.Suddenly I See- KT Tunstall (jumps and run)
9.Body Language- Jesse McCartney (seated climb)
10.Legs- ZZ Top (seated resistance build)
11.I'm Still Standing- Elton John (recovery run)
12.Live Your Life- T.I. (heavy climb)
13.Only the Good Die Young- Billy Joel (run with resistance)
14.Every Breath You Take- The Police (cool down)

I think Saturday's class is my favorite,shhhh...don't tell anyone. It just has a great energy. I appreciate all the hard work!

Enjoy your weekend
Portia:)

I forgot to mention today. Only 238 days until the opening of Iowa Hawkeye football!

Today I was tired. I hope it didn't show too much. I think teaching 6 days in a row is a little much, plus yesterday I took a kickbox class and a weight lifting class. I wasn't really planning on it but I was a FFC and a friend of mine who just got hired as a sub was teaching her first class. It was last minute since the regular instructor called in sick. My friend was nervous and it is always easier when the audience is supportive. So I stuck around. She did a great job though and my rear end is very sore because of it. It always looks easier than it is, to get up in front of a bunch of people and tell them what to do. But like most things in life, you can try to prepare but actuallly doing it is when you learn. I'm still learning and hope to never stop.

Today was an old playlist. I hate to reuse them but I guess if I put the effort in before it is ok to repeat occasionally. This was the playlist I made last year in March for spring break. I remember when I used it, barely anyone was there since they were all really away on vacation. Not us though. Our family prefers a low key spring break in Milwaukee. I know that sounds crazy and really boring but it has become a family tradition. My kids still like the dinky water park and the Natural History Museum there is great. I think sometimes those traditions, even if they have lost most of their novelty or original appeal, become a comfort as we get older. Something to count on and remind us of years gone by. Now that's not to say I don't enjoy some sand and sunshine, I just think we'll plan a trip some other time of year and stick with Milwaukee in March.

Anyway, here is Spring break 09 playlist (I'll have to come up with some new stuff for 2010)40 minutes:

1.Whenever,Wherever- Shakira (warm up)
2.Let's Get Loud- Jennifer Lopez (run)
3.Baila Meneaito- Candela (jumps)
4.The Tide is High- Blondie (climb)
5.Livin'la Vida Loca- Ricky Martin (run)
6.Sweat- Inner Circle (heavy climb)
7.Wipe Out- The Sufaris (resistance build)
8.Hot,Hot,Hot- Buster Poindexter (jumps and run)
9.Vacation- The Go-Go's (run)
10.Mambo No.5- Lou Bega (run with resistance)
11.Could You Be Loved- Bob Marley (cool down)

Why a tropical themed playlist in January? I just thought it would be a nice contrast to the foot of snow outside. Although, I'll take the pretty,fresh,snow over Chicago in early March when it is gray and muddy.

Until next time...
Portia :)

It's snowing...a lot. I have to teach class tonight at 7:45 and I am wondering if anyone will show up? I'll be there. I normally teach 4 days a week, Wednesday 8:30am, Thursday 7:45pm, Friday 9:15am and Saturday 8:30am (this week I also taught Tuesday and I am doing class on Sunday too!). I started out just as a sub and then had one class, so having four now feels like an accomplishment. I don't seem to struggle with it physically, although sometimes I feel a little fatigued on Friday morning since I just taught 12 hours earlier. I do struggle with the music though. I always strive to have each class seem new and exciting, especially for myself so I can keep my energy up, and teaching so many days it's difficult to use the same playlist 4 days in a row. On the other hand, it is difficult to have worked through two new ones each week, at least to my satisfaction. I HATE being unprepared. Spontaneity is not my thing. It's a weakness, I'm sure. I know I just hated taking group exercise classes, especially spinning, where it felt like the instructor just showed up, threw on some music and did whatever. You may sweat, but I know I really try to have a "ride" mapped out during the class. Maybe we are concentrating hills,or sprints, or a combination of both, but there is definitely thought put into it. I load my iPod every week and jump on the spin bike I have at home and map out the workout. I'll listen to each song and decide if it works for spinning and what it can be used for, is it jumps, a run, a climb, a sprint, etc. Then I try to arrange the music in a way that makes sense. You wouldn't have the first song be sprints for instance. You need alot more time to be fully warmed up before doing anything real intense. I hope it shows during class. I think most people appreciate it when it seems someone else put effort into making an experience better. Or maybe I am doing a ton extra work for no reason. No, I'm kidding. It's the way I teach, I can't help it.
Back to tonight's class...I also hate using the same music 4 times straight because I feel bad when members take two or more of my classes and the music is the same. I am told not to worry about it but it still bugs me. I haven't been at the Thursday class for several weeks because of the holidays, so tonight I decided to ring in the New Year one last time. So I'm doing New Year Eve's Party playlist one last time. They never got to hear it so hopefully it will be fun. Hopefully I won't be the only one there!

So here is New Year Eve Party playlist (54 minutes):

1.Let's Get the Party Started- P!nk (warm up)
2.Let's Go Crazy- Prince (standing run, seated climb at end)
3.You Shook Me All Night Long (run)
4.You Gotta Fight for Your Right to Party- Beastie Boys (run with resistance)
5.Let's Get it Started- Black Eyed Peas (climb)
6.Mony Mony- Billy Idol (recovery run)
7.Just Dance- Lady Gaga (climb)
8.Y.M.C.A.- Village People (run)
9.December, 1963- Frankie Valli&The Four Seasons (climb)
10.Rock 'n Roll All Nite- KISS (recovery run)
11.In Da Club- 50 Cent (seated climb)
12. U can't Touch This- MC Hammer (jumps)
13.Don't Stop The Music- Rihanna (run with resistance)
14.Happy New Year- ABBA (cool down)

Tomorrow I might pull out an old one, Spring Break playlist maybe to contrast the cold and snow outside. Although we all complain, if you really look and listen, it is a beautiful day.

Stay warm and drive safe.

Portia:)

Starting 2010

So it is the start of a new year. A new decade, wow. Time to step back and look at your life. Appreciate everything you have. Think about what you would want to change. Decide which things you actually can and which you cannot. Then make a plan.
I was in the emergency room before Christmas. My younger sister was with me, thank God. She is the funniest person I know and a great distraction. I was there since my heart had been acting funny for about 6 or 7 weeks and I finally got scared enough (and my mom and sister scared me too) to have it checked out. Turns out after all the tests, ekg, echo, bloodwork, 24 hour heart monitor, stress test, I am fine. I do have an abnormal ekg though, but they say it is not life threatening. Basically, my heart does a little half beat every so often, that doesn't pump blood, and it gets my real rhythm off. So my heart stops for a second, pauses, and then catches up. It feels very strange to say the least. They are called Premature Ventricular Contractions or PVCs, but they are only dangerous if you have too many of them in a row, since then blood flow can be compromised.
Anyway, while me and my sister were waiting in the er room, her sitting drinking a slushie, me in a gown, laying on the hospital bed hooked up to an IV and monitors, I start thinking of songs that have to do with doctors or being sick. The song "Heart Attack" by Olivia Newton John comes up. We both start singing. The nurses and doctor either thought we were very entertaining or crazy. Maybe both.
So there an idea for a playlist is born. It kind of morphed into a body/mind New Year resolution thing after that. I think it is easier to see it or hear it for it to make sense.

The first new spinning playlist of 2010:
Body/ New Year You (short version) 40.7 minutes

1.Physical- Olivia Newton-John (warm up)
2.Bad Case of Loving You- Robert Palmer (run)
3.Heart Attack- Olivia Newton-John (run with resistance)
4.Harder to Breathe- Maroon 5 (climb)
5.Let's Talk About Sex- Salt-N-Pepa (recovery run)
6.Live Like We're Dying- Kris Allen (sprints)
7.Body Language-Jesse McCartney (seated climb)
8.In My Head- Jason Derulo (run)
9.Live Your Life- T.I. (heavy climb)
10.Only the Good Die Young- Billy Joel (run with resistance)
11.Every Breath You Take- The Police (cool down)

Saturday's class will be a little longer but I haven't narrowed down the music yet. I'll post an updated list later.

To me, New Year resolutions are sort of silly. Ideally we should be trying to be the best person we can everyday. Some days are harder than others, some days we don't get there at all, but you don't have to wait until January 1st to change anything, especially your attitude. My Dad used to wake me up every morning when I was a kid and say "Portia, Today is the Day".
I think the Swedish proverb says it all:

Fear less;
Hope more.

Eat less;
Chew more.

Whine less;
Breathe more.

Talk less;
Say more.

Love more,
And all good
things will be yours!

Portia:)
p.s. Today is the Day

Happy New Year

Hello Everyone! Well, I finally did it,created a blog. My motivation was really all the club members who would ask about the playlists that I use during my Spinning class. It would be impossible to (and illegal) to burn a cd for everyone who asks each week, so I thought this would be a great way to post the list of songs I am using for a particular week, and then YOU, the blog "follower" can locate the music. I am sure in many instances you may already have songs on your iPod and I am merely reminding you of them.
The name of the blog, "Use the Music Spin", refers to how I teach my particular spinning class. For those of you are not familiar with the term "Spinning", it is an indoor cycling class, done in a group setting to music. I have been taking classes for about four years and have been a certified instructor for almost a year and a half. Every instructor is different, depending on training, certification and personal style, but for me the focus is the music.
The human body is made up mostly of water, so sound waves literally resonate through you. Think about what music can do to you, make you dance, make you cry, or in the instance of exercise, motivate you. We've all heard our favorite song and started to move around a bit, especially if alone ( I dance in my kitchen regularly). My idea is to try to use that same feeling in an exercise class to get you to work harder, and hopefully have some fun. You don't have to love the song, but if you listen and concentrate, you can peel back the layers and find something to pull you along, whether it is the rhythm, the melody or the beat.
My former career was in Early Childhood Education and while I was a teacher I would organize my class curriculum around themes. It would help structure the class and then I could apply the objectives and goals I needed to reach within the theme. I think that when I became a Spinning instructor my mind was used to operating a certain way, so the idea of themed playlists just sort of happened. I also need a lesson plan, similar to when I was a teacher of young children and having my music all chosen and worked through ahead of time is critical for me. Every instructor's method is different, but for me, it's definitely the music that I create the workout with.
Those of you who take my class regularly know that I try to use a variety of different artists and genres. I always say if you hate the music one week, come back the next because it probably will be totally different. My family and friends sometimes give me grief about putting so much time in choosing a theme, the songs and then developing the workout, but the thing is, I enjoy it. I WANT to do it. It's a challenge every week to try to come up with something new. It sounds kind of corny, but when I got hired at Fitness Formula Club in Oak Park, I decided that I wanted every class I teach to be the BEST spinning class you have ever taken. Now, realistically, I know that is not possible, but I hope, I think, that maybe out of all the classes I teach a week and all the members who come and work, maybe it is true for at least one.
More to come including this week's music...sort of a New Year resolution theme, and some other ideas I have in the works! I'll need suggestions :)
Bye,
Portia