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.
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.
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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
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!
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 🙂
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! 😉
*is why your
ok now i am completely, over the top jealous of your vacation!
That takes a load off spin instructors! Half the class is usually spent explaining positions! Where are you going in the Bahamas?
exuma 🙂
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
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
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.
Sorry to hear about the car, but I think the trip to the Bahamas will make everything better!!
Yeah, I’m jealous. That sounds like an amazing vacation. That spinning workout would kick my butt.
Ugh the Bahamas?! So lucky! I think you should sound much more excited about this!
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.
Ahh so jealous about your fabulous get away! You’re going to have the best time!!!
Sara
The vacay sounds so fabulous! Lucky girl!!
What are jumps? I’m kind of confused. Do you think you could explain (or a video???) 🙂
Thanks Gina!
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 🙂
I’d LOVE if you did a spin video! Or even better a podcast!!! 😉
a podcast would be SO MUCH FUN
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
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
Thanks for the solo sesh info! It sound amazing for sure. Hope your first run goes well and you’ve recovered enough for it.
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… 😉
DO IT!!! let me know what happens 🙂
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)
I am so envious! I would love to go to the bahamas!
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!!
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
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.
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?
that sounds wonderful! we’re going to great exuma 🙂
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?
hahah weird. the music MAKES the class 😀
You’re such a gem, Gina! “Sweet Disposition” is such an amazing song to workout too. A great pumper-upper! [;
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!
that’s so cool- i’m really excited
Fantastic playlist- you should throw this up on Itunes- would be great seeing you next to usher on the celeb playlist! haha
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 🙂
When I can exercise again, I’m going to have to try that!
Sweet disposition is SUCH a good song.
it’s my favorite right now.. i love it
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…
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).
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!
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!!
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!
yes! 1/4 avocado! 🙂
Thanks:)
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 🙂
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…
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 😉
Thanks for that great list!!
xo
K
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!
Our playlist for Spin class is almost identical. Could you imagine tag-teaming a class?!?!?!?! They would never know what hit ’em, literally!!
<3
that would be so baller, i can’t even describe it 🙂
The Bahamas sound amazing!
A very nice spin class you just designed. 🙂 I”m getting certified next month and CANNOT WAIT!
I’ve never spun! Very cool to hear about the different exercises on it – who knew??!!
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?
we’re flying out there 🙂 I CAN’T WAIT!!!!!!
A great playlist really makes a great workout!
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.
Thank you!! Our Penn State cycling patrons will be seeing this workout soon!