March is Women’s History Month and March 8th is International Women’s Day! Let the women you have in your personal history, past and present, always motivate and inspire you! Here’s my list for this year’s ride, enjoy!

  1. A Deeper Love- Sam Halabi Radio Remix by Aretha Franklin – warm up
  2. Crazy On You – Live by Heart (feat. Dave Navarro) – seated flat/sprints
  3. Grown Woman by Mary J. Blige (feat. Ludacris) – seated to standing climb
  4. Get Ur Freak On by Missy Elliott – jumps
  5. My Power by Nija, Beyonce, Busiswa, Yemi Alade, Tierra Whack, Moonchild Sanelly, and DJ Lag – Tabata (20 second pushes above 100 rpm/10 sec rest)
  6. Ladies First by Queen Latifah and Monie Love – running with resistance
  7. Queen of the Night – CJ’s Single Edit by Whitney Houston – standing climb/tap backs
  8. Dinero by Jennifer Lopez, DJ Khaled, and Cardi B – seated climb/accelerations (increasing speed to push through the resistance)
  9. One Woman Army by Porcelain Black – seated flat/sprints
  10. Music by Madonna – seated to standing climb/heaviest of the day
  11. Woman’s World by Cher – seated flat/sprints
  12. The Best by Tina Turner and Killing Me Softly with His Song by Roberta Flack – cool down and stretch
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This is for those excited for the 2022 Winter Olympics and cheering on their country! I included a song from Cool Runnings (I will always love this movie!) to recognize the return of Jamaica’s bobsled team after 24 years which is awesome to see! This ride will get the heart rate up, push you to work hard, and fight for your goals, enjoy!

  1. Olympic Theme by Champions United/The Olympic Spirit by John Williams and Boston Pops Orchestra – Warm up
  2. Light Up for 2018 Winter Olympics Theme by 2018 Olympic Torch Expedition, VAV – Seated flat/accelerations to standing flat/running
  3. Unstoppable by The Score – seated climb
  4. High Hopes by Panic! At the Disco – standing flat/running
  5. Feel Invincible by Skillet – seated flat/accelerations/sprint
  6. Never Give Up by Sia – seated climb to running with resistance
  7. Whatever it Takes by Imagine Dragons – Seated climb/accelerations (push through the resistance)
  8. Fight 4 Gold Remix by Everage – Seated flat/recovery
  9. Born to Rise by Redlight King – Running
  10. Adrenaline by 12 Stones – seated flat/sprint
  11. Go Hard or Go Home by Wiz Khalifa and Iggy Azalea- seated climb to running with resistance
  12. Won’t Back Down by Fuel – seated flat/accelerations
  13. I Can See Clearly Now by Jimmy Cliff – standing climb
  14. Victorious by Panic! At the Disco – sprints
  15. We Are the Champions by Queen – Cool Down and Stretch

“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” -Dr. Martin Luther King, Jr. I love this quote, and I would just add, if you can’t run/walk/crawl, then bike! No matter what kind of exercising you enjoy doing, keep pushing yourself forward to reach your fitness goals. I hope you enjoy my playlist to honor Dr. Martin Luther King Jr.!

  1. R.E.S.P.E.C.T. Remix by RLP and Barbara Tucker- Warm up
  2. Freedom by Pharrell Williams – Seated flat/accelerations
  3. Glory by Common and John Legend – Seated to standing flat/running
  4. One Vision by Queen – Climb
  5. Rosa Parks by Outkast – Jumps
  6. Wake Up by Rage Against the Machine – Seated flat/accelerations
  7. Colors by will.i.am – Recovery
  8. Pride (In the Name of Love) by U2 – Seated flat/endurance
  9. We March by Prince – standing flat/running
  10. Not Giving In by Rudimental, John Newman, and Alex Clare – seated flat/sprints
  11. One Love by David Guetta and Estelle – Standing climb/running with resistance
  12. Here to Love by Lenny Kravitz/Bleed the Same by Mandissa, TobyMac, and Kirk Franklin – Cool Down and Stretch

Fire it up and let’s ride! A lot of hot songs on this playlist that will get your class moving and having fun!

  1. Rolling Stone by Laidback Luke, and David Goncalves – Warm up
  2. Supernova (Interstellar) by Steve Aoki, Marnik, and Lil Jon – Seated flat/endurance/accelerations
  3. Run It Up by King Flexx – Standing flat/Running
  4. Uma Thurman Remix by Fall Out Boy, Wiz Khalifa, ID Labs, and Badboxes – Seated flat/accelerations
  5. Lil Freak by Usher and Nicki Minaj – Standing climb
  6. Pony Kove Remix by Tough Love, Ginuwine, and Kove – Short recovery/endurance
  7. Freedom by Beyonce and Kendrick Lamar – Seated climb to running with resistance
  8. Good as Hell, Bad Royale Remix by Lizzo and Bad Royale – Seated climb/pushes
  9. New Level by A$AP Ferg and Future – Jumps
  10. Seven Nation Army Remix by The White Stripes and The Glitch Mob – Standing climb
  11. B.O.B. (Bombs Over Baghdad) by Outkast and Zack De La Rocha – Sprints
  12. Without Me by Halsey and Juice WRLD/If by Nelly – Cool Down and Stretch

After a long hiatus from teaching classes, I’m finally back to getting opportunities to teach indoor cycling classes! First class back, I brought back a live it up theme. It’s all about living every moment to the fullest, having fun, and trying to focus on the positive!  Enjoy!

  1. Delirious (Boneless) by Steve Aoki, Chris Lake, Tujamo, and Kid Ink – Warm up
  2. Wake Up by Rage Against the Machine – Seated flat/endurance
  3. Get Up (Rattle) by Bingo Players and Far East Movement – Standing flat/Running
  4. We ‘Bout to Blow by DMX and Big Stan – Seated flat/accelerations
  5. Live It Up by Nicky Jam, Era Istrefi, and Will Smith – Standing flat/running
  6. Bottoms Up by Keke Palmer – Jumps
  7. Friction by Imagine Dragons – Seated climb
  8. Live It Up by Airbourne – Seated flat/endurance
  9. False Alarm by the Weeknd – Running with resistance
  10. Live Your Life by T.I. and Rihanna – Standing flat/tap backs/jumps
  11. Hello Friday by Flo Rida, Jason Derulo and Owen Norton – Endurance/accelerations
  12. Seven Nation Army, Glitch Mob Remix by The White Stripes and Glitch Mob – Seated to Standing climb
  13. Fuel by Metallica – Sprints
  14. Good Day by Greg Street and Nappy Roots – Cool Down and Stretch

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March is Women’s History Month and International Women’s Day is March 8th! Let’s celebrate by honoring the many amazing women in music! Who are your favorite female musicians that motivate and inspire you?

  1. A Deeper Love (Sam Halabi Radio Remix) by Aretha Franklin and Sam Halabi – Warm up
  2. Fight by The Dirty Youth – Seated flat/endurance/running
  3. Ladies First by Queen Latifah and Monie Love – Jumps
  4. Bad Girls by M.I.A. – Seated to standing climb/power
  5. Born This Way by Lady Gaga – Seated flat/endurance/recovery
  6. Lose Control by Missy Elliott and Ciara – Running
  7. Hound Dog by Big Mama Thornton – Seated to standing climb/power – first to introduce the song in 1953!
  8. Q.U.E.E.N. by Janelle Monae and Erykah Badu – Jumps on a hill
  9. Can’t Remember to Forget You by Shakira and Rihanna – Endurance
  10. Run the World (Girls) by Beyonce – Standing flat/running
  11. Good as Hell by Lizzo and Ariana Grande – Standing climb
  12. Sweet Sacrifice by Evanescence- Seated flat/endurance
  13. bad guy by Billie Eilish – Heavy climb
  14. Dirty Work by Halestorm – Sprints
  15. Lady Marmalade by Christina Aguilera, Lil’ Kim, Mya, and Pink – Standing climb
  16. Women’s World by Cher – Sprints/running
  17. I’m Every Woman by Whitney Houston and Girl on Fire by Alicia Keys – Cool Down and Stretch

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Classical remixed, rewired, re-imagined, and reinvented! Here is my 1 hour classical themed ride that definitely challenged my spin class mentally and physically! Enjoy!

  1. The Force Theme by Far Out – Warm up
  2. The Real Thin by 2 Unlimited – Seated flat/endurance/running
  3. Dangerous by David Guetta and Sam Martin – Jumps
  4. In the Hall of the Mountain King by Deficio – Seated to standing climb/power
  5. 300 Violin Orchestra by Jorge Quintero – Seated flat/endurance
  6. Battle Royale by Apashe and Panther – Running
  7. Swan Lake by Wolf Hoffman – Seated to standing climb/power
  8. We Gonna Win by Miri Ben-Ari and Styles P – Jump
  9. Broken Sorrow by Nuttin’ But Stringz – Endurance/Sprint
  10. Dies Irae by Apashe and Black Prez – Standing flat/running
  11. Shatter Me by Lindsey Stirling and Lzzy Hale – Endurance/Sprints
  12. I Can by Nas – Jumps
  13. Distance by Apashe and Geoffroy – Heavy climb
  14. Lacrimosa by Apashe – Sprints
  15. C U When U Get There by Coolio – Cool Down and Stretch

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Live every moment to to the fullest, be happy, and have fun!  Enjoy this playlist, and live it up!

  1. Get Lucky Workout Remix – Warm up
  2. We ‘Bout to Blow by DMX and Big Stan – Seated flat/endurance/running
  3. Jungle KDrew Remix by X Ambassadors and Jamie N Commons – Seated climb
  4. Look Around by Red Hot Chili Peppers – Seated flat/endurance
  5. Live It Up by Nicky Jam, Era Istrefi, and Will Smith – Standing flat/running
  6. Live Your Life by T.I. and Rihanna – Jumps
  7. Like Boom by Nick Thayer – Standing climb/pushes
  8. Live It Up by Airbourne – Seated flat/endurance
  9. Live Like a Warrior by Matisyahu – Seated to standing heavy climb
  10. Party Rock Anthem by LMFAO, Lauren Bennett and GoonRock – Running jumps
  11. Blow by Ed Sheeran, Chris Stapleton and Bruno Mars – Sprints
  12. Good Day by Greg Street and Nappy Roots – Cool Down and Stretch

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“Character consists of what you do on the third and fourth tries.” ―James A. Michener

With a focus on strength and power, this spin class was all about pushing past your limits and getting to the finish line!  Enjoy!

  1. Black and Blue by WWE, CFO$ (Smack Down) – Warm up
  2. Gimmie Gimmie by Beenie Man – Seated flat/fast pace/pushes
  3. Ball by T.I. and Lil Wayne – Jumps
  4. Feel Good Inc. by Gorillaz – Seated to standing climb
  5. Never Going Back by Skillet – Seated flat/endurance
  6. Don’t Believe Em by Busta Rhymes, Akon and T.I. – Pushes and seated climb intervals
  7. Get Loud for Me – Standing climb/jumps on a hill
  8. Warrior by Bonez – Seated flat/recovery
  9. Never Give Up by Sia – Power
  10. How Bad Do You Want It (Oh Yeah) by Sevyn Streeter – Running jumps
  11. Push It by Rick Ross – Heavy climb
  12. Take A Look Around by Limp Bizkit – Sprints
  13. I Won’t Give Up by Jason Mraz and Keep Ya Head Up by 2Pac – Cool Down and Stretch

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In honoring Martin Luther King Jr. this week, let’s do it by thinking of those we look up to and who have positively influenced our lives.  What better way to reflect on that than with a Heroes and Superheroes Themed Ride! Enjoy!

  1. The Avengers by Alan Silvestri – Warm up
  2. Superman (Chema Remix) by Arva and Chema – Standing flat/running
  3. Freedom by Pharrell Williams – Jumps
  4. Heroes (We Could Be) by Alesso and Tove Lo – Seated climb
  5. X-men Theme by Powerglove – Endurance/sprints
  6. Born For Greatness by Papa Roach – Seated to standing climb
  7. Theme From Spider Man by Aerosmith – Endurance
  8. Immortals by Fall Out Boy – Standing flat/running
  9. Hero by Skillet – Endurance
  10. Glory by Common and John Legend – Heavy climb
  11. My Hero by Foo Fighters – Endurance/Sprints
  12. Working Class Hero by Green Day – Cool Down and Stretch

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