Hi guys! Happy Indian Food Wednesday! Since last week was a bust, I’m going to attempt some Indian dishes here at the casa.. we’ll see what happens.

Here’s a pic of the chicken beggars devouring some engagement chicken last night.

They both proposed to me afterwards and promised to love me forever

The pilot agreed to an 8-day jaunt to the Bahamas in May. I guess the chicken really does do magical things

This morning, Ashley, Jeni and I had an awesome shoulders sesh at the gym.

Protein replenishment:

Cocoberry Smoothie

-1 C water

-1/2 C almond milk

-1 banana

-3/4 C frozen mixed organic berries (blueberries, raspberries, strawberries)

-1/2 T maca

-1 T raw cacao powder

-1/2 T chia seeds

-1 scoop vanilla Sun Warrior

-vanilla + pinch of sea salt

Glorious

The plan for the day is to get my car assessed for damage (blahhhhhh), hit up the post office and book our Bahamas trip. I can feel the tropical sun already I’m also going to go for my first run post-half marathon and hiatus. 2 easy miles… I’m excited!

Have a wonderful day <3

xoxo,

Gina

Something to do:

Since so many of you asked for more details on the solo spin sesh I did yesterday, I thought I’d post a workout for ya’ll:

Solo Spin #1

The playlist:

The workout: (intended for a spin bike- for the most part, try to keep the beat of the music, and in between songs, take off all the resistance and grab a sip of water. Of course, check with a doc before trying a new workout and this particular one is for intermediate/advanced spinners. Resistance levels are on a scale of 5-10. 5 is where you can feel the resistance like you’re biking down the street and could go all day, level 10 is where your pedals stop completely)

1.) Sweet Disposition: Spend this song warming up. Moderate tempo- enough resistance so you can feel it. Roll your shoulders out, take deep breaths, stretch out your arms and wrists while you pedal.

2.) Wishing Well: Add in enough resistance to support your body weight. Stand up (hand position 2) and crank up that resistance (so you’re at a level 6 or 7 on a scale of 1-10) and try to keep the beat of the music with your pedals. At 2:00 of the song, have a seat (don’t touch the resistance) and try to maintain the beat. Finish the song seated. Still warming up, don’t go too crazy

3.) Break Your Heart: Jumps. Add in enough resistance to support your body weight, and start to do some jumps. I like to do 8 counts up, 8 counts down about 4 times, then go to 4 counts up, 4 counts down, 2 counts up, 2 counts down and so on. Make sure to sit down lightly on the bike- if you *fall* into your seat, your booty will be in pain tomorrow.

4.) Never Miss a Beat: Seated, light resistance, faster tempo (not a sprint). Every time you hear the chorus, speed up a little, then take it back down for the verses. At 1:05 add in more resistance, stand, and try to keep the tempo standing. Continue to add in some surges every time you hear the chorus.

5.) Umbrella Beach: Standing (hand position 2) , moderate resistance, keeping the beat of the music.  At 1:15, add in some resistance (to bring it to a level 7-8), take it out to position 3 (climbing up the hill) and finish the song in 3rd.

6.) Don’t Stop Believin’: Sprints. Light resistance (enough so you can feel it and still keep control of the bike, about a level 5), sprint with every chorus. Stand (hand position 2) in between sprints. When you hear the chorus, have a seat and sprint it out.

7.) Telephone: Crunches on the bike. Add in enough resistance to support your body weight and stand (hand position 2). Before each chorus, bring hands out to the “horns” of the bike (hand position 3) and bring your torso down and up, like you’re doing a crunch. Contract your abs and keep your pedals to the beat of the music.

8.) When You Were Young: Seated climb. Have a seat and start the resistance about a 5-6 (moderate). Every 30 seconds, add one full turn of resistance.

9.) Baracuda: Standing climb. Bring it up to hand position 2, resistance level 6. Keep a faster tempo and every time she says “Baracuda”, add one full turn of resistance

10.) Tamacun: Steady state fast tempo. For the entire song, keep a solid quick tempo. Seated, resistance 5-6.

11.) Uprising: Climb. Start seated and as soon as the song starts, crank the resistance until you’re a level 7-8 (challenging). Hold for one minute, then stand and crank the knob 2 more times (about a level 8-9). Hold for one minute, bring it out to position 3 and turn the knob one more time (Level 9). Hold for one minute, have a seat (don’t touch the resistance) and push through until the end of the song. This one is a DOOZY.

12.) United States of Pop. Jumping. Last song—use it to do crunches and jumps on the bike. Have fun with it—with my classes, I’ll have us shake our shoulders sometimes as we crunch down

13.) Te Mando Flores. Cool down, shake your legs out. Stretch.

To all the spin teachers out there, you’re welcome haha.