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Cocoa-berry smoothie

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.

dogs

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

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:

image

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.

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66 Comments

  1. Lauren @ BIOCHEMISTA on March 31, 2010 at 10:28 am

    I LOOOOOVE Spinning!!! 🙂 🙂 Thanks so much for posting this!! I’m always on the lookout for new spinning podcasts and this will work just great! 🙂

    Have a fab day <3

  2. Beth @ Beth's Journey to Thin on March 31, 2010 at 10:29 am

    Ohhh the bahamas! So jealous. I just got back from Puerto Rico a few weeks ago and it was AMAZING. I’ve never tried spinning but am dying to!

  3. Allie (Live Laugh Eat) on March 31, 2010 at 10:30 am

    I always add berries to my chocolate smoothies. There is no better combination. I’ll have to try out this solo spin workout. I’ve only ever taken teacher-led classes. I’m not sure I can turn the nob without someone yelling at me and blaring music though 🙂

  4. Chocolate-Covered Katie on March 31, 2010 at 10:32 am

    Aww Gina Bean!
    I’ve just been catching up on your old posts… I missed so much!
    Indian food (yay!), yummy juices, raw cherry pie (I might NEED to buy that cookbook!)… this isyou’re your posts make my google reader super-happy. You’re just amazing. Has anyone ever told you that? 🙂

    Love ya mucho… and the chicken beggars too! 😉

  5. Chocolate-Covered Katie on March 31, 2010 at 10:32 am

    *is why your

  6. skinnyrunner on March 31, 2010 at 10:37 am

    ok now i am completely, over the top jealous of your vacation!

  7. Jenny on March 31, 2010 at 10:50 am

    That takes a load off spin instructors! Half the class is usually spent explaining positions! Where are you going in the Bahamas?

    • Fitnessista on March 31, 2010 at 11:05 am

      exuma 🙂

  8. claire! on March 31, 2010 at 10:50 am

    That workout looks great! But, very intimidating for someone like me who is new to spinning. I workout a ton, but have never had the courage to try out a spin class. I’ve been eyeing the spin schedule at our gym, and am trying to convince myself to go – but for some reason, I’m freaked out! Do you have any advice for beginners?? I’d really like to incorporate something different into my routine. As always, thanks for your entertainment and advice!! Love the blog!

    -Claire

    • Fitnessista on March 31, 2010 at 11:04 am

      don’t be freaked out! definitely take a class before you go at it on your own
      almost all instructors are awesome and more than happy to help new students get set up on the bike and explain all of the positions
      do what you can, take it easy your first time and have fun. i think you’d love it

      • brittney on March 31, 2010 at 12:59 pm

        Thanks for answering claires! question. I have never done spinning for exercise either. It seems sooooo intimidating. And I am afraid of bruising my girl parts–I’ve heard horror stories.

        Anyway, I am going to give it a go. Walking with a swagger afterwards be damned.

        As always, you are an inspiration.

  9. Lauren @ Eater not a runner on March 31, 2010 at 10:55 am

    Sorry to hear about the car, but I think the trip to the Bahamas will make everything better!!

  10. Tracey @ I'm Not Superhuman on March 31, 2010 at 10:58 am

    Yeah, I’m jealous. That sounds like an amazing vacation. That spinning workout would kick my butt.

  11. Kelly on March 31, 2010 at 10:59 am

    Ugh the Bahamas?! So lucky! I think you should sound much more excited about this!

  12. Heather on March 31, 2010 at 11:03 am

    I know you love cookbooks, so I’m going to recommend Madhur Jaffrey’s World Vegetarian for amazing veg indian dishes 🙂 The Asian Vegan Kitchen also looks AMAZING, but I haven’t bought that one yet.

  13. eatdrinkandbemerrynyc on March 31, 2010 at 11:06 am

    Ahh so jealous about your fabulous get away! You’re going to have the best time!!!
    Sara

  14. Melissa (Melissa Likes To Eat) on March 31, 2010 at 11:08 am

    The vacay sounds so fabulous! Lucky girl!!

  15. LTB on March 31, 2010 at 11:09 am

    What are jumps? I’m kind of confused. Do you think you could explain (or a video???) 🙂
    Thanks Gina!

    • Fitnessista on March 31, 2010 at 11:11 am

      jumps are when you go from sitting to standing.
      if you’ve never done spin before, definitely take a class before you try to go after it on your own 🙂
      maybe i’ll do a spin video sometime- that’s be fun 🙂

      • Lauren @ BIOCHEMISTA on March 31, 2010 at 11:16 am

        I’d LOVE if you did a spin video! Or even better a podcast!!! 😉

        • Fitnessista on March 31, 2010 at 12:19 pm

          a podcast would be SO MUCH FUN

  16. MAJL on March 31, 2010 at 11:12 am

    I am a spin instructor, and while heart rate and resistance are a big part of it, so is form. You need to pay attention to bike setup and form too!

    Bike setup; 3 things: seat hight, handlebar height, and distance of seat to handlebars

    1) SEAT HEIGHT: Start with the seat post. As a general rule, the seat height should be about hip level when you are standing next to the bike. Testing it it out: Take one leg and extend the pedal down fully to the 6 o’clock position. The height of the seat should not be so high that your leg is fully straightened to reach this position, nor should it be so low that you have a defined bend in your knee. The correct position is that there should be a very slight bend in the knee when seated. Peddle lightly to make sure hips are stable; you don’t want to rock too much side to side.

    2) HANDLEBAR HEIGHT: ABout the same height as seat; a bit higher if you are pregnant or have back problems

    3) SEAT DISTANCE: The distance between the seat the start of the handlebar should be about the length b/w your elbow and middle finger. How to test it out: when hands are on top of handle bars, is there a 90 degree bend in elbows? is your butt firmly planted on the seat?

    Riding Positions: http://www.fitsugar.com/Explanation-Hand-Positions-Spinning-7399544

    Enjoy a fun, challenging, and sweaty ride!
    MAJL

    • Fitnessista on March 31, 2010 at 12:21 pm

      thanks for posting this info!
      i wrote the workout for int/adv spinners who already know their set-up.. i’d definitely recommend taking a class from an instructor before going at it alone

  17. Heather @ get healthy with Heather on March 31, 2010 at 11:13 am

    Thanks for the solo sesh info! It sound amazing for sure. Hope your first run goes well and you’ve recovered enough for it.

  18. Lindsay on March 31, 2010 at 11:15 am

    Wow! I’m totally going to make my boyfriend the engagement chicken! We’ve been together for 4 years and I’m still waiting for something sparkly! On the plus side, at least he’s taken me to look at rings the past couple of weekends, maybe the chicken will speed things up… 😉

    • Fitnessista on March 31, 2010 at 12:20 pm

      DO IT!!! let me know what happens 🙂

  19. Allison @ Food For Healing on March 31, 2010 at 11:16 am

    boo to the car damage, i feel for you.

    YAY for a tropical trip, I think i might have to make some engagement chicken here soon haha.(make my dreams come true)

  20. Jessica @ How Sweet on March 31, 2010 at 11:22 am

    I am so envious! I would love to go to the bahamas!

  21. Gabriela @ Une Vie Saine on March 31, 2010 at 11:23 am

    Yay for the trip to the Bahamas!! So fun, you deserve a getaway!! Love the DJ Earworm on the spin playlist, it’s the best workout music!! Have a great run!!

  22. Heather C on March 31, 2010 at 11:33 am

    Hi Gina,

    I’ve been reading for awhile…but thought now would be an appropriate time to comment 🙂 I’m a travel agent (www.classtvl.com) you may already book through an agency for your vacations, but if you need help, I’d love to help!
    Heather@classtvl.com is my work e-mail

  23. Kilee on March 31, 2010 at 11:35 am

    Wow! That was so generous of you to type up your whole spin workout. I take spin classes, but have never planned out a solo spin. I’m so happy for you to go on vacation. Everyone needs a getaway now and then. Have fun on your run today, and good luck with the car situation.

  24. Anna @ Newlywed, Newly Veg on March 31, 2010 at 11:42 am

    Aghgh!! So exciting that you’re taking a tropical vacation! My husband and I got married on Harbour Island last year– which Island will y’all be going to?

    • Fitnessista on March 31, 2010 at 12:16 pm

      that sounds wonderful! we’re going to great exuma 🙂

  25. Sarah @ THE FOODIE DIARIES on March 31, 2010 at 11:49 am

    im not really a spin girl but i feel like id totally convert if i were in your class, if only for the playlist. the spin instructor i like at my gym plays the craziest punk rock music?

    • Fitnessista on March 31, 2010 at 12:16 pm

      hahah weird. the music MAKES the class 😀

  26. Heather on March 31, 2010 at 11:54 am

    You’re such a gem, Gina! “Sweet Disposition” is such an amazing song to workout too. A great pumper-upper! [;

  27. Heather (Heather's Dish) on March 31, 2010 at 11:54 am

    if only i had a spin bike i would LOVE to do this workout! way to go on getting a trip to the bahamas in may – we went last year and it was honestly the best vacation ever!

    • Fitnessista on March 31, 2010 at 12:15 pm

      that’s so cool- i’m really excited

  28. Adrien on March 31, 2010 at 11:57 am

    Fantastic playlist- you should throw this up on Itunes- would be great seeing you next to usher on the celeb playlist! haha

    • Fitnessista on March 31, 2010 at 12:12 pm

      hahah that would be awesome!! how do i put playlists up on itunes so other people can buy them? is there a way to do this? i had no clue- haha 🙂

  29. Jessica @ The Process of Healing on March 31, 2010 at 12:05 pm

    When I can exercise again, I’m going to have to try that!

  30. Whitney @ Whitinspired on March 31, 2010 at 12:09 pm

    Sweet disposition is SUCH a good song.

    • Fitnessista on March 31, 2010 at 12:13 pm

      it’s my favorite right now.. i love it

  31. Keri on March 31, 2010 at 12:37 pm

    Okay where do I get that chicken recipe?? I’m trying to convince the bf to get me a puppy!! Also that smoothie looks delish and thanks for the spin routine…it sounds like a wonderful workout. I have taken a couple of spin classes and while they are always butt-kicking, I can’t seem to regularly get myself to class…

  32. Catherine on March 31, 2010 at 12:40 pm

    Yesss I love spinning, thank you!! Just copied this all into Word to print out and bring to the gym with me tomorrow (tonight is marathon training run).

  33. LisaG on March 31, 2010 at 12:41 pm

    Let us know how your homemade Indian food turns out; I bet great. I’m happy you get to go on an extended island trip!

  34. mmclaughlin on March 31, 2010 at 12:46 pm

    Good job for getting him to agree, he won’t regret it! 🙂 We went to the Bahamas last May with 2 other couples after the husband returned from a deployment, and it was honestly the perfect time to go! We try not to go to the same place twice, so this year we are going to the Dominican Republic with another 2 couples. We leave in just over 2 weeks and I can’t wait!!

  35. Jennifer on March 31, 2010 at 12:55 pm

    Hey Gina…I have a question. After I have had my children I have developed an allergy to bananas. Do you know what I can use as a replacement in a smoothie? Thanks!

    • Fitnessista on March 31, 2010 at 1:34 pm

      yes! 1/4 avocado! 🙂

  36. Stephanie on March 31, 2010 at 1:20 pm

    Totally on an Indian food at home kick right now, I’ve made coconut cream red lentil soup & curried lentil samosas w/ mint-cilantro sauce already this week and tonight I’m going for round 3! Our Chief Accounting Officer is actually Indian and he has been giving me some great tips for things to try, love it 🙂

  37. Kaitlin on March 31, 2010 at 1:33 pm

    Ahh a trip to the Bahamas sounds great I’m so jealous!!! Maybe that’s what I should ask for as a graduation present come May…

  38. Karyn on March 31, 2010 at 1:48 pm

    i did spinning once when i was in middle school and it was fun. i think that i’d have to take a class with people i know really well though because half the fun was being with my friends!

    and a trip to the bahamas? i can totally fit in a suitcase haha 😉

  39. Kristin (Cook, Bake and Nibble) on March 31, 2010 at 1:52 pm

    Thanks for that great list!!

    xo
    K

  40. Heather McD (Heather Eats Almond Butter) on March 31, 2010 at 3:08 pm

    Christian Dior does not like chicken after eating some undercooked foul at a Thai restaurant once. Perhaps some bacon or a big burger will entice him to take me on a tropical trip?

    I love how you share such good workouts Gina. I bet you’re an amazing personal trainer. 🙂 Hope you enjoy your homemade Indian!

  41. Tyler Ramey on March 31, 2010 at 3:11 pm

    Our playlist for Spin class is almost identical. Could you imagine tag-teaming a class?!?!?!?! They would never know what hit ’em, literally!!

    <3

    • Fitnessista on March 31, 2010 at 6:09 pm

      that would be so baller, i can’t even describe it 🙂

  42. Midgetkeeper on March 31, 2010 at 3:17 pm

    The Bahamas sound amazing!

  43. Jenn @ LiveWellFitNow on March 31, 2010 at 3:22 pm

    A very nice spin class you just designed. 🙂 I”m getting certified next month and CANNOT WAIT!

  44. fittingbackin on March 31, 2010 at 6:22 pm

    I’ve never spun! Very cool to hear about the different exercises on it – who knew??!!

  45. Katie on March 31, 2010 at 6:36 pm

    Oh gosh, solo spin. I don’t think I could do it! Thanks for providing the info though.

    How exciting that you’re going to the Bahamas! I LOVE the Carribbean!! The food, the culture, the weather everything! Are y’all taking a cruise or just flying out there?

    • Fitnessista on March 31, 2010 at 6:58 pm

      we’re flying out there 🙂 I CAN’T WAIT!!!!!!

  46. Rebecca @ How the Cookies Crumble on April 1, 2010 at 3:28 pm

    A great playlist really makes a great workout!

  47. AJ on January 6, 2011 at 4:06 pm

    nice news about the vacay! I have never actually had a tropical vacation and I’m trying to work out a week somewhere (anywhere!) warm and sunny and beachy for just my bf and I.

  48. Kate on April 17, 2011 at 9:10 pm

    Thank you!! Our Penn State cycling patrons will be seeing this workout soon!

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