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