Nice Walmond + Solo Spin #2
Hiiiii 😀 How are you?? Things are bueno over here, just made a batch of walmond butter 🙂
Since we’re moving in about a month and have a surplus of food (including a freezer full of raw nuts!) it’s time to get a little creative 😉
I used equal parts walnuts and almonds for the walmond butter, along with cinnamon, sea salt and vanilla.
Thanks to your lovely suggestions, I just let the Vita run on low and work its magic, despite my urge to crank it up. Patience is not my virtue, but I was rewarded with lovely walmond butter for waiting 😉 I can’t believe how easy (and inexpensive!) it is to make your own nut butter at home.. especially when you go through a jar each week. Heh heh.
Lonchi today was a fiesta salad:
-Spinach + arugula
-Veg refriend beanies
-Salsa and green chilies
-Brown rice tortilla
and a little later, dessert:
Chocolate chip vegan mug cake! (nixed the cacao powder)
*Word to the wise: don’t skip out on the chocolate chips if you make this! They *make* the cake 😀
Workout today was a 30 minute pilates sesh and 30 minutes of Zumba practice. I have to audition to teach in Orlando, so I’m trying to get ready! (I’m a lil nervous) As much as I want to TurboFire, I’m taking an easy week this week- my body is asking for it, so I’m listening.
Speaking of workouts….
Time for SOLO SPIN SESH #2!
(You can find solo spin sesh #1 *here*)
The playlist:
1. “I Like It” (ft Pitbull) Enrique Iglesias OR any song that will pump you up!!! –Warm Up
2. “Club Can’t Handle Me” Flo Rida – Easy Run
3. “Dynamite” Taio Cruz -Jump
4. “Teenage Dream” by Katy Perry –Climb with tempo
5. “Animal” Neon Tees –Sprint
6. “DJ Got Us Fallin’ In Love” (ft Pitbull) Usher –Easy run
7. “Airplanes” (ft Hayley Williams) B.o.B –Easy Climb
8. “All I Do is Win” (ft T-Pain) *choose clean or explicit version* DJ Khaled –Heavy climb, stand and hover
9. “Mauja hi Mauja” – crunches on the bike
10. “One” Swedish House Mafia [Radio Edit] –crazy sprint
11. “Glitter in the Air” Pink OR any pretty song that you love –cool down
The workout:
Disclaimer: Please take quite a few spin classes from an instructor before attempting this workout on your own. Many things go into play with spin, like proper bike set up and positioning, so please make sure you know good form and how to set up your bike before attempting to spin on your own. As always, check with a doc before making any changes to your fitness routine.
Resistance guide:
-Level 5- You can feel the resistance, like you’re biking down the road, but could maintain a quick pace easily
-Level 6- More challenging but not too uncomfortable
-Level 7- Challenging and a little uncomfortable to maintain a fast pace
-Level 8- Very challenging
-Level 9- Extremely challenging—one more turn and you wouldn’t be able to move your pedals. Make sure to pedal smooth circles with this high of resistance
In between songs, take off all the resistance (unless otherwise noted) and get a sip of water—make sure to keep pedaling
| 1. “I Like It” | Warm up | Resistance level 5- Use this song to get ready for your spin sesh- take some deep breaths, do some stretches on the bike and pump yourself up |
| 2. “Club Can’t Handle Me” | Easy run | Start seated with resistance level 5 for 1 minute; increase resistance to level 6-7 (enough to support your body weight), stand up and run for 30 seconds, sit for 1 minute, increase resistance one more time and stand for the rest of the song |
| 3. “Dynamite” | Jumps | Start seated with resistance 6-7, sit for 8 counts, stand for 8 counts, repeat 4 times then reduce standing and sitting times to 4 counts, then 2 counts, the 1 count (up and down fast)—be careful not to sit down too hard, “float” down |
| 4.“Teenage Dream” | Climb with tempo | Seated resistance 7, keep the beat of the music. At 35 seconds, increase the resistance and stand. For the chorus: speed it up Increase resistance (level 8), take it out to 3rd position and sprint the chorus. Sit (don’t touch the resistance) and sprint for the chorus |
| 5. “Animal” | Sprint | Seated, level 5 easy resistance and quick tempo. Sprint for each chorus. If you’re feeling fiesty, add some resistance after each chorus |
| 6. “DJ Got Us Fallin’ In Love” | Easy run | Take this as an easy song and run standing on the bike and seated with level 5-6 resistance. Drink some water and get ready for the last 4 intense songs |
| 7. “Airplanes” | Climb | Seated, level 7. Keep your abs tight and maintain a steady pace to the music. At 1 minute, increase resistance to level 8 and keep your tempo to the music. At 2 minutes, stand (position 2) and add 1 more turn of resistance; keep it here until the end of the song and do not decrease your resistance for the next song |
| 8. “All I Do is Win” | Heavy climb | Have a seat with resistance still at 8. Keep it seated until the lyrics say “up”- stand and hover (no upper body movement) until the end of the chorus. Take it out to third position, crank the resistance (level 9) and when they say “up”, stand and hover again |
| 9. “Mauja hi Mauja” | Crunches on the bike | Stand and take resistance down to level 6, fast tempo. After 1 minute, take it out to 3rd position and “crunch” on the bike (use your ABS!), up and down for 30 seconds during the chorus. Bring it back up to 2nd for 1 minute and repeat crunches – go with the music and have fun with it! |
| 10. “One” | Last sprint | Have a seat, take resistance to level 5-6 and keep a fast tempo. Every 30 seconds, pick up your pace until you’re at a full out sprint—keep it until the end of the song. |
| 11. “Glitter in the Air” | Cool down | Low resistance 4-5, pedal slowly and take deep breaths, focusing on getting your heart rate back down. Stretch on the bike and off the bike |
I hope you like the spin workout! <3 Please let me know if any of ya’ll try it or use it for your spin classes.
Time to head back to work. Have a lovely night!
xoxo,
Gina
46 Comments
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Girl, you’ve outdone yourself again!! Thanks for the awesome workout!! I can’t wait to give it a try! 🙂 I was so excited to see Teenage Dreams on the playlist. Looove that song!!
Ooooh! I have TON of almonds and walnuts (seriously the bag of almonds is about three feet high) I’ve been making almond butter & almond milk like crazy but now I have to try “Walmond Butter”. Thanks for the idea!
Walmond butter sounds amazing — if I had a Vitamix I would totally make some. I don’t think my magic bullet could handle it 🙂
I’m making your microwave muffin cake tonight — and I already had the choc chips planned!
I need a Vitamix!! 🙂 I have been taking amazing spin classes in the city all summer, but I will be doing this when it’s back to teaching for me! Thanks for posting!
I just bought some vegan chips today, I cannot WAIT to make this muffin… (I usually make protein powder muffins)
I am adding some new songs to my iPod, thanks!! 🙂
Your mug cakes sound very dangerous… 🙂
dangerously DELICIOUS 🙂
I wish I had chocolate chips…or else I would be eating that for dessert after dinner!
omg i had no idea you listened to indian music(mauja hi mauja)! i lovee that song with a passion!
I have to admit….I’m WAY more excited for the playlist, than I am for the workout….spinning ain’t my thang…but I will try it again one of these days!
Good luck with the Zumba practice…you’re going to KILL IT!! Don’t be nerv!
So adding some of these songs to my iPod for tomorrow!
i have made some “walmond” butter before!!! it is so delicious! love walnuts and the addition of almonds cuts down on their bitterness. such a good combo! let me know how you like yours!
I love spin!
I think making your own nut butter has to be one of the best money-saving things out there. And I’ve been on a chocolate kick so I need to try one of these mug cakes. Yum!
I was just thinking how yummy walnut butter would be. Pistachio butter would also be sooo good!
I always crank blenders/processors to full speed!! No patience over here. Love the walmond name 🙂 I keep thinking of Where’s Waldo.
How much cheaper is making your own nut butter? Where do you buy nuts? I find that raw nuts are just as expensive, but then again I only shop at Whole Foods. Where should I be shopping?????!?!?!
trader joes is the place to get raw nuts! super cheap 🙂 at whole foods, i get the raw almonds in the bag, not the ones you weigh yourself in the bulk bins- they’re a little less expensive
Is there any way to make walmond butter (or any nut equivalent) if you don’t have a vitamix??? I go through almond butter like crazy and it’s majah expensive.
i used my mini food processor the other day and it worked great!
Can you PLEASE PLEASE PLEASE move to Philly and teach spin? I love your playlist and want to post it to the spin room’s door!
girl, i would LOVE to live in philly and teach there. the military gets in the way of where i want to live sometimes 😉
Mmmmm….homemade nut butters are the best! Yum!
I love this workout plan! The thing that I love about spinning (and the elliptical) is how you easy it is to adjust the workout to go along with the song that you’re listening to…makes it so much fun! 🙂
fiesta salads are THE BEST salads. i could probably enjoy a variation of one every.single.day.
Love your song selection! I want to use a few of these for my zumba class ; )
i love making my own nut butter and experimenting with spices and add-ins, yum!
also, does that spinning playlist include a certain bollywood song, or am i mistaken? because if it is, it rocksss and that is so cool that you know that <3
yes it does! someone recommended it to me and i LOVE it 🙂
well you should definitely check out these songs too:
http://www.youtube.com/watch?v=dByGa95Kuec
http://www.youtube.com/watch?v=0uEYri4fO4E&feature=related
im mostly pakistani, so it comes naturally 🙂
Oh thank you for another great set of spinning playlist…will defintely add to collection. Thank you, thank you, thank you!!!
your nut buttahhhh looks awesome!
ok so when I fried my 1st vita, and had to talk to a few cust service reps at Vita headquarters, they told me that when grinding things like dates or nuts or really thick things that require a ton of power, to grind at HIGH speed, i.e. 8 or above, not at a low speed like a 2 or 3, which is what I did when I blew up my machine! So it’s interesting that you aren’t smokin’ up your machine when grinding on lower speeds. I am paranoid now and only grind on a high temp b/c of smoked out and blown up machine!
anyway , yum to that! And love the playlist. I still cannot get enough of Usher Omg. Love that one!
🙂
Hey girl, sorry for being MIA…but love your play list and workout!! And your cake in a mug??? Love it, will have to make that soon.
We have made almond butter once…need to make it again soon 😉
I’ve heard such great things about TurboFire on here that I was super psyched to find out that three different instructors teach TurboFire classes at my school’s student rec center! They have Zumba there as well- there must have been over 200 people in that class today. I’m definitely going to be taking more Zumba classes and giving TurboFire a whirl!
I am always looking for more songs to add to my playlist. I’ll have to check these out. Thanks! And my sis teaches spin, so I’ll pass the workout/playlist on to her! 🙂
Sounds delish, but I always heard that walnuts have a slightly bitter taste in butter form. True?
very true! i was wondering what the was because i know the nuts are fresh. it all makes sense now
Gina, you inspired me and I just had to try making my own butter. I made almond butter and I will never buy it at the store!
Heeeey you used “one” from swedish house maffia!! 🙂
Isn’t it the best workout song for going bananas?
Love the workout!
I wish my weak little blender could handle the blending of nuts, but alas, I think it would light on fire! So enjoy your yummy homemade nut butters you lucky girl you!
Wow what a great workout! I’d love to try a solo spin workout but I think I would struggle to have the same level of motivation as I have in a class.
Walmond butter sounds heavenly! I think my blender would explode if I tried though!
I can’t wait to try this! 🙂 Can you do it on just a regular stationary bike or should you do it on a spin bike?
i’d say spin bike is preferable but you could do either 🙂
So glad your nut butter turned out in the Vita Mix! I had to use the low setting on mine, too– the higher setting was making TERRIBLE sounds!! :/
Thanks for the spin workout!
Ohhhh this makes me miss spin! I can’t wait until my gym gets spin classes!!!
I love cycling I have one at home, so thanks for the workout.
walmond sounds delicious! and i love the name too!