Staying Sane + Solo Spin

Hiiiiiii ๐Ÿ˜€ How are you? Hope youโ€™re having a lovely day.

My to-do list is expanding at an exponential rate! Opening a business is no joke.

Despite the craziness, and in an effort to keep my sanity, I took Bella for a long walk/jog:

bella2

(she looks so teeny and funny with her new haircut!

made a lil stop at my favorite store

cost plus

and ate some seriously delicious food.

An amazing green apple, fennel and onion salad, topped with garlic gold and Trader Joeโ€™s balsamic vinaigrette

MY OTHER VIDEOS

salad

+ a pizza made with crumbly flatbread dough (I froze last weekend), marinara, Daiya and kalamata olives.

pizza

Hit. the. spot.

I also made this little solo spin workout for you guys. Itโ€™s a great choice for a winter workout since many of us are taking our workouts inside, a fun way to switch things up, and an excellent low-impact option.

spin Source

Tips:

-Please check with a doc before making any fitness changes, and donโ€™t attempt this workout unless youโ€™ve taken a couple of spin classes and know your bike set-up, proper form, and resistance levels

Resistance: Level 5 is so that you feel like youโ€™re biking down the road, level 7 is challenging, 8: very challenging, 9: your hardest level, and 10: your pedals stop. Make sure you can make smooth circles with your pedals, knees straight ahead, push down with your heels (instead of your toes), upper body relaxed.

-The playlist is just a suggestion, so feel free to use your own tunes ๐Ÿ˜€

-Have fuuuuuuun ๐Ÿ˜€

Solo Spin #3:

1. โ€œWhat Part of Foreverโ€ Cee Lo Green Level 5- Warm up Use this song to take some nice deep breaths, a quick easy pace, and focus on the awesome ride youโ€™re going to have ๐Ÿ™‚
2. โ€œHey Babyโ€ Pitbull Easy running- Level 6- enough to support your body weight Stand one minute, sit 30 seconds- get your legs warmed up
3. โ€œStereo Loveโ€ Edward Maya and Vika Jigulina Seated climb- Level 6-8 Have a seat- bring the resistance to level 6. Start your climb- every time you hear the tango part of the music, add some resistance. End the song at level 8
4.โ€Dog Days are Overโ€ Florence + the Machine Standing climb and tempo surge- Level 8 Stand up for this songโ€”keep the resistance at 8. Steady pace, speed up a little (not a sprint, but a tempo surge every chorus)
5. โ€œBring Nightโ€ Sia Seated sprint- Level 5 Have a seat and bring the resistance down to level 5- easy enough that you can pedal quickly but enough resistance to feel it. Keep a quick pace during the verses and SPRINT during the chorus
6. โ€œFlyโ€ Nicki Minaj and Rihanna Standing climb and hover- Level 7 to 9 Stand up on a level 6 and for the first minute, bring your resistance up to a level 9. During each chorus, keep your upper body entirely still- no bouncing.
7.โ€She Ainโ€™t Gotโ€ LeToya Jumps- Level 6 Bring the resistance down to a level 6 and do some easy jumps (8 counts up, 8 counts down, 4 counts up, 4 down, etc) to get your heart rate down a little and shake your legs out
8. โ€œDid it Againโ€ Shakira Tempo run- Level 7/8 Increase the resistance to level 7 and stand- focus on keeping the beat of the music for the entire song. If itโ€™s easy to keep the beat, add more in. Make it challenging.
9. โ€œFuegoโ€ Bond Climb with tempo- Level 8-9 Last chance for glory! Have a seat and bring your resistance up every 30 seconds. When you canโ€™t take it anymore, stand and add more resistance. End the song standing at a very heavy climb
10. โ€œGrenadeโ€ Bruno Mars Cool down- Level 5 Bring your pace down, take some nice deep breaths, on the bike and off the bike stretches

Hope you enjoy the workout! Let me know if you try it ๐Ÿ™‚

Enjoy the rest of your day <3

Gina

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65 Comments

  1. BIOCHEMISTA on January 10, 2011 at 5:29 pm

    Thanks again for another solo spin workout! I use these all the time because I often can’t make it to the scheduled classes. And a solo spin class beats the treadmill (in my opinion) any day!

    • Fitnessista on January 10, 2011 at 8:26 pm

      right there with ya on that ๐Ÿ™‚

  2. Beth's Journey to Thin on January 10, 2011 at 5:29 pm

    Thanks for this! I’ve never taken a spin class so this seems like an awesome preview.

  3. Meaghan @ OhReillyWrites on January 10, 2011 at 5:30 pm

    That salad looks great — if I have everything I need in my fridge, I will definitely make it tonight.

  4. Katie~RunfortheBikini on January 10, 2011 at 5:35 pm

    Awesome!! My dad got me a spin bike for my home gym, for Christmas. Definitely needed ideas for doing a spin workout on my own, Thank You so much ๐Ÿ˜€

  5. Jessica @ How Sweet It Is on January 10, 2011 at 5:40 pm

    I’d much rather spin than do another workout on the treadmill!

  6. Lauren Christine. on January 10, 2011 at 5:44 pm

    this is so great! thank you for sharing, i will definitely have to give this one a spin ;-).

  7. Gill (snaxandthecity) on January 10, 2011 at 5:50 pm

    Oooh Gina I’ve been looking for a solo spin list, thanks!
    Bella looks so cute ๐Ÿ™‚

  8. Gabriela @ Une Vie Saine on January 10, 2011 at 6:23 pm

    Oh this is great!! The spin classes at my gym fill up SO QUICKLY- you have to be there 45 min before class just to get a bike! Love that this has a playlist too ๐Ÿ™‚

  9. mary (what's cookin' with mary) on January 10, 2011 at 6:32 pm

    I heart spin workouts !!!! ๐Ÿ˜€ ๐Ÿ˜€ ThanksG

  10. Sana on January 10, 2011 at 6:46 pm

    get it girll! You are a savvy business owner!

  11. Kim @ girlevolving on January 10, 2011 at 6:46 pm

    Loved that you gave a solo spin workout!

  12. Naomi on January 10, 2011 at 6:50 pm

    NICE workouplaylist! I am teaching my spin class tomorrow and “hey baby” is on there!

  13. lindsay on January 10, 2011 at 6:51 pm

    oh la la, I love the solo spin and playlist, thank you!

  14. Joanna on January 10, 2011 at 6:59 pm

    GINA!! You should totally make that into a podcast!! Your videos are so great already and this would be great to have on the pod to take the the gym!! You are a very motivating girl and could totally coach us through this game plan!

    • Fitnessista on January 10, 2011 at 8:25 pm

      girl i would LOVE to- just need to figure out how to do it!

      • Emily on January 10, 2011 at 9:35 pm

        It’s quite easy– i made some Spanish ones for my classes a few years ago. If you have a PC, you can download the program audacity for free and record…when I did it I googled a how to and it really wasn’t that bad. I’m only suggesting because I think it’s a great idea and I love your workout ideas ๐Ÿ™‚

        • Fitnessista on January 10, 2011 at 9:51 pm

          thanks girl! i’ll play around with it ๐Ÿ™‚

          • Joanna on January 11, 2011 at 6:22 am

            Yahoooo!!!!! Rachel from The Rachel Wilkerson’s Blog did one a while back called Face Down Ass Up that was pretty good!



  15. Hilary on January 10, 2011 at 7:00 pm

    That looks like a great spin workout! I always love to try new workouts so I don’t get bored!

  16. Carla on January 10, 2011 at 7:22 pm

    SPINNING IS MY FAVORITE! When I was pregnant with my second child (i got pretty huge because he was a 9.5 lber) that I couldnt fit between the bikes at our gym anymore!!!! The whole class thought it was funny but I came home determined to keep my spinning stress relief up and purchased my own spin bike! Best purchase I have ever made! My spin shoes just clip right in and I go go go for as long as the kids nap ๐Ÿ™‚ one of the only things that really dont hurt my knees <3

  17. Nicole on January 10, 2011 at 7:28 pm

    Bella is too cute and teeny! I want to hug her! Awesome song choices, by the way! ๐Ÿ˜€

  18. mary on January 10, 2011 at 7:29 pm

    Ok, is no one else dying to know what the business is??? Or did I miss it?

    • Fitnessista on January 10, 2011 at 8:18 pm

      it’s fitness-related. that’s all i’m gonna say for now ๐Ÿ™‚

  19. Alycia [Fit n Fresh] on January 10, 2011 at 7:30 pm

    Awesome! Love the solo spin routine – can’t wait to try it out ๐Ÿ™‚

  20. Errign on January 10, 2011 at 7:31 pm

    I’ve never done spinning, so I probably won’t give this one a try, but it did remind me to tell you that I did your interval walk/job treadmill workout last week ๐Ÿ™‚ And I love Dogs Days are Over – it’s my current running jam!

  21. K on January 10, 2011 at 7:44 pm

    I seriously love this! I spin 3 or 4 times a week but sometimes I get SO annoyed with an instructor that I just want to do my own thing! This workout is the perfect option when one of those situations come my way. Thank you!!!

  22. Ashley on January 10, 2011 at 7:48 pm

    That looks grueling without even attempting it..I must try it ๐Ÿ˜€ Salad looks ah-mah-zing.

  23. Averie (LoveVeggiesAndYoga) on January 10, 2011 at 7:51 pm

    Love the workout…complete with the music youre spinning to…so clever and fun! ๐Ÿ™‚

    Glad that you got a little doggie walk/jog in and spent some time with the #1 pooch in your house. I am sure your house feels a little empty today. Have been wishing you good vibes during the transition.

    Cost Plus. That store is deadly. As in, I want to buy buy buy things I didnt even know I wanted, needed, or existed! hah! ๐Ÿ™‚

    • Fitnessista on January 10, 2011 at 8:18 pm

      yeah it’s definitely a little empty today, but i’m so happy she’s settling in well. thanks for the good vibes!

  24. Jenn@healthyhoofbeats on January 10, 2011 at 7:54 pm

    Excellent playlist for the spin workout! If I had access to a bike ,I would do the workout ๐Ÿ˜‰

  25. Allison @ Food For Healing on January 10, 2011 at 8:00 pm

    ill definitely have to keep this in mind if i cant get into a spin class, such as today, it was full by the time i got there ๐Ÿ™ stupid traffic.

    i wish there was some better grocery shopping centers here, makes me almost want to move to a bigger city, expect the fact that theres more people… hmm

  26. Katie on January 10, 2011 at 8:12 pm

    Im not a big spin pro, I have taken a class or two before and I liked it! I really should take another class again sometime! Great playlist ; )

  27. Jenna @ Eating Green, Staying Lean on January 10, 2011 at 8:15 pm

    I’m so excited about this workout! I <3 <3 <3 spinning classes, they're what got me so excited about getting back into the gym in the first place ๐Ÿ™‚

    Thanks lady! I'll let you know as soon as I try it out!

    • Fitnessista on January 10, 2011 at 8:16 pm

      sweet- looking forward to hearing your feedback!

  28. jen @ taste life on January 10, 2011 at 8:16 pm

    Bella is so cute ๐Ÿ™‚

  29. Melissa (MelissaLikesToEat) on January 10, 2011 at 8:26 pm

    Thanks for the spin workout….such a great idea!

  30. LisaG on January 10, 2011 at 8:26 pm

    Aaaw Belly is so fragile! She’s a little snuggler! I’ve never done spinning; currently doing kettle bell workouts, waking dogs, shakin it up a little bit.

  31. Namaste Gurl on January 10, 2011 at 8:34 pm

    I had a leisure shopping and eating day as well- aren’t those nice? ๐Ÿ™‚

  32. Tamara on January 10, 2011 at 8:45 pm

    I had to half this work out…. ๐Ÿ™

  33. Joelle (The Pancake Girl) on January 10, 2011 at 8:47 pm

    Ah, thank you for this website… I’m trying to get myself more into spin and back into my love, bikram yoga, now that one too many injuries seems to be causing an inevitable breakup between me and running (I’m kind of bummed, but trying to move on with another lovelier (and gentler on my joints!) sport.;)

    Have a good night!

    -Joelle (the pancake girl)

  34. Katelyn on January 10, 2011 at 9:21 pm

    I. love. spinning. It is my FUEL and makes me feel like supawomannnn! Slash I canNOT wait to try this playlist out, I lurve:)

  35. Rachel @ Grateful Girl Goes Gluten Free on January 10, 2011 at 9:34 pm

    Bella is seriously too cute

  36. Teri [a foodie stays fit] on January 10, 2011 at 10:39 pm

    aaaand you just made my cycle prep VERY easy for teaching class this week! ๐Ÿ™‚ I actually use a lot of those songs in some of my spin playlists already so I don’t even have to buy new songs!

    • Fitnessista on January 10, 2011 at 10:42 pm

      awesome i was hoping it would help out some spin teachers ๐Ÿ™‚

  37. Heather (Heather's Dish) on January 10, 2011 at 11:30 pm

    the solo spin sounds so fun…i have a friend who’s a spin teacher and she coordinates classes to movies! kinda fun, right?

    • Fitnessista on January 11, 2011 at 10:09 am

      that’s an amazing idea!

  38. Rachel@Skinny Southern Belle on January 10, 2011 at 11:32 pm

    Can’t wait to try out the solo spin!

  39. Sophie@ KeepCalmCarryOn on January 10, 2011 at 11:36 pm

    Im a first time commenter but I just wanted to say you’ve been a huge inspiration to me for the past year and I hope you’re not too stressed out right now! I’m also excited to try the solo spin workout.
    Stay calm <3

    • Fitnessista on January 11, 2011 at 10:09 am

      thank you sophie! <3

  40. Lauren @ Fun, Fit and Fabulous! on January 11, 2011 at 12:03 am

    I could spend a small (or large) fortune at World Market! It’s my favorite! That solo spin class looks like so much fun. Some of those songs will definitely be finding their way onto my ipod! ๐Ÿ™‚

  41. Lola (Sweet Lola Run) on January 11, 2011 at 12:07 am

    My weak area is the bike… but always have to work on the weak spots! Will definitely try this workout, it sounds fun ๐Ÿ™‚

  42. Michelle @ Give Me the Almond Butter on January 11, 2011 at 12:51 am

    I’m absolutely DYING for you to tell us what business you’re starting!

  43. mi-an dela cruz on January 11, 2011 at 1:31 am

    that salad looks good! i’ve never played with fennel…i’m guessing that’s raw fennel? i’ve always been curious. now i’m gonna try it. thanks! also, i’m one of your curious readers re: your bizzz!! i have an idea though!! ๐Ÿ™‚

    • Fitnessista on January 11, 2011 at 10:08 am

      yup! raw fennel ๐Ÿ™‚

      • mi-an dela cruz on January 11, 2011 at 1:03 pm

        cannot wait to try it!

  44. Chelsea @ One Healthy Munchkin on January 11, 2011 at 8:31 am

    This is awesome! I always use the bikes as a warm up or cool down – never as an actual workout themselves – so I can’t wait to give this a go! ๐Ÿ˜€

  45. Haleigh on January 11, 2011 at 9:26 am

    I wish there was a Whole Foods close to me. Well, maybe not… because then I would be broke ๐Ÿ™‚

  46. Mandy on January 11, 2011 at 9:53 am

    I’m soooo going to try this at my gym soon and check out all those fabulous songs! Thanks!

  47. aj on January 11, 2011 at 10:20 am

    I am obsessed with the granade song! I totally zone out and work a ton harder when it comes on during my run!

    • Fitnessista on January 11, 2011 at 10:25 am

      i love that song too!

  48. Christina on January 11, 2011 at 12:10 pm

    Awesome workout! Can you believe my gym doesn’t offer spin class!!! So I was in dire need of a workout ๐Ÿ™‚

  49. EMG on January 12, 2011 at 9:35 am

    What is the recipe for the crumbly flatbread pizza dough? Looks yummy fashionista ๐Ÿ™‚

  50. EMG on January 12, 2011 at 9:36 am

    What is the recipe for the crumbly flatbread pizza dough? Looks yummy fitnessista ๐Ÿ™‚

    • Fitnessista on January 12, 2011 at 9:44 am

      it’s in the canyon rance nourish cookbook- i used gluten-free flour and oat flour instead of the other flours

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