Wednesday, December 31, 2008

Moving Forward

"Happiness resides not in possessions and not in gold;
the feeling of happiness dwells in the soul."

Happy New Year, I pray your blessed in 2009.

Tuesday, December 30, 2008

I'm on a roll here.....

My "theme" for this ride is, songs that you enjoy singing along too.  Now since this ride is an interval ride I don't know how well you'll be able to sing, but it's fun to spin to familiar songs.     I think this ride will be fun and challenging at the same time.

Hit me up for these tracks, I'm doing a mailing this week. :)

2-Intervals & 2-Climbs   45 Minutes    “Your favorite songs to sing”

Warm Up-“Blinded by the light” {7:00}

(after 6:00-bring up to moderate gear) 

Interval #1-“2 boots” {8:00}

-:30 Flat-moderate gear

-:30 Run-add enough to support weight

-:30 SC-Heavy Gear

-:30 STC-add hold Hard Climb


Climb-“I will survive & “Stand by me”

-1 min recovery @ moderate gear 

-2 min SC-small hill

-2 min STC-light climb-don’t add

-2 min SC-hard climb 

-1 min recovery @ moderate gear (until next song) 

Interval #2-“I heard it through the grapevine” {7:00}

-:30 Flat-moderate gear

-:30 Run-add enough to support weight

-:30 SC-Heavy Gear

-:30 STC-add hold Hard Climb


-1:30 recovery @ moderate gear 

Climb-“The Joker & The Locomotion”

-3 min SC-small hill

-2 min STC-light climb-don’t add

-2 min SC -hard climb 

Flat Road-“Jungle Love”

 Cool Down-“Bohemian Rhapsody”


Blinded by the light-Manfried Mann

2 Boots-DJ John Mash-Up

I will Survive-Cake

Stand by Me-Fugees

I Heard It Through The Grapevine (LDM101 Club Remix)-Marvin Gaye

The Joker-Fat Boy Slim

The Loco-Motion-Grand Funk Railroad

Jungle Love-Steve Miller

Bohemian Rhapsody-Queen

Monday, December 29, 2008

Flat Road vs. The Climb

This is where I'll be at 9am on January 1st. 

While the rest of you are hung over in bed getting ready to order hot/sour soup from your local Chinese restaurant.  My husband said last night, "why did you volunteer for that ride?" Well since 1.) I love to Spin,  2.) I'm the only spin class for that day, and 3.) I still need to burn off those unwanted goodies from Christmas.  Why not?!? I am having a small get together at my house on New Years Eve so we shall see how enthusiastic I am about getting out of bed on 1/1/09!

For those needing inspiration for putting together a New Years ride, here ya go!

New Years Ride                                                          1 hour

“The Flat Road vs. The Climb”

Warm Up-“Beautiful Day”

(After 6:00-add to moderate gear-build a nice strong flat road cadence)


Flat Road-“Cars”  {almost 3:30}

Small Interval-“Weird Fishes” {over 5}

-1 min Run (add enough)-easy

-1 min SC (add res.)

-1 min speed work (increase cadence for 1 min)

-1 min STC (add res.)

-1 min speed work in 3rd (increase cadence for 1 min)


Flat Road-“In God’s Country” & “Can’t Stand Beggin’”

(start out on Flat with moderate gear)

-every min. add res. >>at the end of 3 min. you should feel like your on a challenging flat road


>>after 3 min. every :30 add cadence (not sprinting), rest :30


Climbs-“Xmasploitation” & “It's The Most Fattening Time Of The Year”

(start out on a small hill-cadence check)

            -every min. add res. {4:00} Seated Climb


>>when “It’s the most…” kicks in add res., challenge yourself, add cadence in Standing Climb>>”good motivational song to have you hold the extra cadence in 3rd position”


Flat Road-“Vertigo Remix” {7:22}

(start out on Flat with moderate gear)

-every min. add res. >>at the end of 3 min. you should feel like your on a challenging flat road

>>after 3 min. add a little more resistance

            -1:00 Run-speed work here, pick up cadence

            -1:00 Flat road-strong cadence

            -1:00 Run-speed work here, pick up cadence

            -1:00 Flat road-hold strong cadence until the climbs…..


Climbs-“Distractions” & “Movie Star”

(start out on a small hill-cadence check)

-every min. add res. {almost 5:30} Seated Climb


>>when “Movie Star” in kicks in add res., challenge yourself, add cadence in Standing Climb-speed work in 3rd position almost {4:30} hold it!!!!


Flat Road-“All Because of you” & “Snow”

(start out on Flat with moderate gear)

-every :30 add res. for 2:00

-ask “are you on a challenging flat”- good

-pick up that speed and hold it for about 2:45



(start out on a small hill-cadence check)

            -every :30 add res. for 2:00

            -ask “are you on a hard climb”-good

            -pick up that speed in 3rd-hold it for about 2:15


Bring it down to a Flat Road/Moderate Gear


Stretching “Auld Lang Syne”


-Beautiful Day (Paul Oakenfold Perfecto Mix) -U2


-Weird Fishes/Arpeggi-Radiohead

-In God's Country-U2

-Can't stand beggin'-DJ Y alias JY

-Xmasploitation (Santa's Baddass Revenge)-mojochronic

-It's The Most Fattening Time Of The Year-Bob Rivers


Distractions (Bugz in the Attic Remix)-Zero 7

Movie Star (JNRSNCHZ LAX Mix)-Roisin Murphy

All Because Of You (Redanka's Indian Summer Vocal Mix Full Length)-U2

Snow (Hoxton Whores Remix)-Red Hot Chili Peppers

Auld Lang SyneJive Bunny & the mastermixers

I'm in the giving mood so hit me up if you want these tracks!

Sunday, December 28, 2008

Simple Loops-IEZ

I've been in a really creative mood lately since I've had two weeks off.  I've put a couple of rides together.  This one is tweaked version of Pink/Bill P's looped ride.  I really like the simplicity of this, you can take it any way you want.  This could be very challenging or quite simple.  I was wanting a "funky mix" and found a great album to go with the them here.

Funky Beats Album-"Finger Lickin' Export 02"

Warm Up

Simple Loops
Flat Road-Challenging 3 minutes
Standing Climb- 4 minutes
Seated Climb-3 minutes (or a windy flat road)

I did three loops and ended with a strong/challenging flat road!

-Hey Brothers- All Good Funk Alliance Remix
-Universal Mind (clean version)-Common 
-Just Dance to New Order (Lady Gaga vs. New Order)-DJ Earworm
-SuperJam (Flow Dynamics Remix)-All Good Funk Alliance
-Disco Thunder-Big Soul
-Stand Up!-The Breakestra
-Mystery Repeats-Pete Philly & Perquisite
-Live in the Mix (Acapella) / Gimme The Breaks-Flow Dynamics
-Party People-Nelly
-Hey Mama-Black Eyed Peas
-Bring back the Funk-A. Skillz
-Light My Fire (Kenny Dope Remix)-Shirley Bassey & Kenny Dope

If you guys want any of these tracks, I would love to share!

Friday, December 26, 2008

Merry Christmas!

~Happy Birthday Jesus, you came as a baby to save the world.~

~Don't you love it when you pull off a surprise?!?~

~Thank you Santa! Now let the training begin.~

~Our little Gingerbread house in the hood~

~Garlic & Herb Fried Turkey!~

~Wonderful family playing the Wii~

Sunday, December 21, 2008

Disney in December

We had a great vacation!

 Very relaxing.....

Thursday, December 11, 2008

This week....

I Love the track to the right ---------------------------->

"Move for me" from Kaskade & Deadmau5

I don't know where I got this track, but I'm diggin' it.
I think this may be nestled in the middle of a hard climb soon.

Whatcha think?

I got this and love it!

I'm sailing on this Sunday!

I love this lipstick, purple goes great with green eyes.
Clinique-"A Different Grape"

Reading these books on my trip......

This girl is hilarious, I have to read her "Judy Blume for adults" books.

and this one....

I know what your thinking, "Shannon, put the books away for one week!" I'm just going to study two chapters in the car not on the ship!

Did you listen to that track yet?
Have you done your pull-ups this week?

Tuesday, December 9, 2008

09' Race Calendar

Well it's official, I've signed up for the four races I plan on doing in 09.

March~Shamrock 1/2 Marathon

This one is going to be special because my husband will be running his first road race ever.  I'm hoping to PR 2:00, I know that's an 18 min hop from the last PR but I think I can do it.

May~Smith Mountain Lake Sprint Triathlon

This is also a race my husband and I are doing together.  This will also be his first triathlon race.  Do you people see a trend here? (yahoo)

June~ Eagleman 1/2 Iron!

I've been looking forward to this race for over a year and half.  I can't wait, I'm a little nervous about the heat & humidity for a June race but I just want to finish.  I'm not really looking for a specific time just want to have a great race.  I can't wait to share all my training stories.  My blog will be a good outlet for all the ups and downs I'm sure I'll experience.

September~The Nation's Triathlon, International Distance

This one is sort of new and exciting.  A friend turned me on to it and I thought, "why not."  This will be a great race to finish out the 09' season.  My husband and I will be doing this one together as well.

Now if I win the lottery.......

October~IronMan Hawaii, the "BIG" One!

(stop giggling, it might happen one day)


Saturday, December 6, 2008

Balancing Act

This is about how I've been feeling of late.  Trying to balance my school teacher job, fitness instructor job, studying for PT, being a great Mom, Wife, & Friend.  

Well at least I survived the 7 boys slumber party last night, taught two great classes this morning, my Christmas tree is up and my house is clean so I should be thankful.  Getting ready for the Tipton Cruise next week to the Bahamas and I need a vacation. 

I did a Balancing Act on my Stability Ball this morning!
(pictures to come) 

Thursday, December 4, 2008

Where did 10 years go?

Just when you think you have your life planned out, 11 years ago I'm reading books on "how to raise an only child." God throws me a curve ball, what a curve ball he threw at me.  Thank you God for my blessing, a son.  Happy Birthday to my baby boy!

Sunday, November 30, 2008

Post-Gluttony Run

Since I consumed way to much food Thursday, Friday, & Saturday I decided to run 6 yesterday. I'm concentrating on burning off the (probably) 3 pounds I gained this past weekend.  It was a crisp 49 degrees with a slight breeze.  I had some great tunes loaded and since I don't have my Garmin (yet) I think my pace was faster than when I was training for B2B. :) I did where my strap for the left IT band, just in case.  The run was awesome, no clicking, no tightness.  I'll start training for Shamrock in January and this gave me the confidence that maybe I could obtain a new PR in March. This tune was on repeat more than once, check it out. I hope everyone had a wonderful Thanksgiving.  I have much to be thankful for, running is one of them.  Thank you running for helping me with the confidence to accomplish just about anything.

Wednesday, November 26, 2008

Dear Santa.....

I've been a good girl this year.  I completed three great races, ate pretty good, and lost 10 pounds. I would treat it real nice, I'll be sure to wipe it clean when I'm done using it.  I won't even let my friends misuse it.  I'm going to be in 4 races next year and this would be a great tool for me to use.  Please Santa would you consider putting this under my Christmas tree this year? I won't ask for anything else (ok, I need a new gym bag) and will eat all my vegetables. pretty please........

What do ya'll think?

Tuesday, November 25, 2008

Exercise of the week

Side Crunch using a Stability Ball

This video is excellent describing good form on the ball. Let me add a few things...

1) You could place hands behind head for more comfort, but be sure to not pull on the neck

2) For an even more advanced core movement, stack your feet on top of each other

(Sorry it's not me, but this brotha is nice eye candy......)

Get on the ball!

Saturday, November 22, 2008

I need some more chocolate......

he he....this show cracks me up......

I was in the bedroom this week laughing hysterically when my husband walks in saying, "let me guess, your watching Chocolate News again."

Wednesday, November 19, 2008

Exercise of the Week

For the love of Pete…. 

Please do a chest press correctly!

You might be asking yourself why is she bringing this up? I actually saw a gentleman (idiot) bouncing his elbows off the floor as he was raising the weights up and over his chest.  Please don’t do this!!!  

Exercise of the week

Chest Press on a Stability Ball


·        Hold your dumbbells (10’s, 12’s, 15’s) as you roll into bridge position


·         Bridge Position=

1.) Head, Neck, & Shoulders resting on top of ball (like your laying on a pillow)

2.) Glutes squeezed together and rise up like your body is in a “bridge” like position


·        Hold weights with palms facing out, knuckles parallel with forearm


·       Elbows parallel with the floor and level with your shoulder, push weights up at chest level


·      IMPORTANT NOTE=don’t let arms fall below shoulder, you don’t want arms to fall and touch bench or ball


Targets= Chest, Shoulder, Glutes, Hamstrings & Core muscles


Falling below the bench/ball can tear the anterior deltoid and surrounding ligaments

Here is a nice looking brotha to show you good form......

Here is how your arms should look when in the parallel position......

To amp this your feet together and stay in the bridge position!  Your back muscles will start cooking.  Make sure you knees don't go beyond the toes, see how her knees are are above her ankles?

...I'm glad I got that off my chest. 

Monday, November 17, 2008

You thought your job was bad!

Have a great week!

Sunday, November 16, 2008

You ready to climb?

Hey Peeps, here is my latest......

It's a rough cut of Mr. Baldi's disco ride
  1. A slow build of two hills with one recovery in between the two hills
  2. A slow progression of HR
Warm Up-"Jaguar"

1st Hill-“Don’t Stop Believing”-{3:25} 70%

~Seated Climb-“slow build”

            -add every minute 

“Everybody wants to”-{3:25} 75%

~Seated Climb-“continue slow build”

            -add every minute until they are on a “meaty hill” 

“Turn to stone”-{3:25} 80% 

~Run “put some power on those legs” 

“Come as the starlight” {3:15} 85% 

~Standing Climb-add-hold the HR 

“Hi” {3:50} 85%-92% (PE 8/9)-hardest part of the climb

~Jumps on a Hill~ 

“Merry-Go-Round” {2:35} 65-70%

~Flat Road/Recovery 

2nd Hill-“Paralyzer” {3:27} 75%

~Seated Climb-“slow build”

            -add every minute 

“Evil Woman” {4:00} 80% 

~Seated Climb-“continue slow build”

            -add every minute until they are on a “meaty hill” 

“Never Miss a Beat” {2:45} 85% 

~1 min Run

~1 min Challenging Flat…… 

“Saturday Night’s Alright” {over 4} 85%-92% (PE 8/9)-hardest part of the climb

~Standing Climb

            add-several surges throughout….


Cool Down-“Chill Out”-


Jaguar- DJ Rolando / The Aztec Mystic

Don't Stop Believin'(Full Tilt Remix)-Journey

Everybody Wants To-Billy Squier

Turn to stone- Electric Light Orchestra

Come As The Starlight (Overdub Bootleg)- Nirvana VS The Supermen Lovers

Hi- Psapp

Merry-Go-Round- Puddle Of Mudd

Paralyzer-Finger 11

EvilWoman-Electric Light Orchestra

Never Miss a Beat-Kaiser Chiefs

Saturday Night's Alright-Nickelback Feat. Kid Rock

Chill Out-Carlos Santana &  John Lee Ho

The goal is to sweat!

Saturday, November 15, 2008


Notice it says, "Nuts on the Go!"...LOL....
Maybe for Christmas I'll wrap up an old Diet Pepsi box he can play with.  Why when you ask your kids, "go find something to do" they find the oddest things to play with? Playstation?  Wii? Game Cube games? Nahhhhh I'll just let him play with some random junk I throw out!

Thursday, November 13, 2008

Barack Obama’s Wardrobe

“Chocolate News” – Barack Obama’s Wardrobe
Video sent by wiredset

One thing is fo sho....this is one guilty pleasure I have on my DVR. You guys have got to take a peek at "Chocolate News" with David Alan Grier.

This is hilarious.....have a great weekend. :)

Monday, November 10, 2008

Food...Shaving Cream...& Birthdays!

Sounds kinky doesn't it? Nothing kinky just a very busy weekend! 

This weekend I ate....

I washed about 8 loads of these......

Photographed a shaving cream battle.....

Sang Happy Birthday to her.......

Ate these too.......


ate this too......

Definitely hitting the gym extra hard this week.  I'm glad I have off tomorrow, I think it may be a, "I'm not leaving the house today" kind of day.  I didn't even mention, Chuck-E-Cheese, Cha-Cha Slide, Buffalo Wings, Chinese Food, or breaking out the books!

Phew....I'm tired! How was your weekend?