Tune Me Up Thursday's

5 Retro Workout Tunes

My idea of retro is 80's and 90's.  This era had great beats behind their sound that was so motivating and just made you want to get up and dance...no matter where you were.  When selecting your workout playlist, try and search on the internet for songs from each era (or your CD/record collection)  You may run into some tunes that bring back famous memories.  Check out these bodaciously jive tunes....buuuddyy!

1) La Bouce-Be My Lover
2) 2 Unlimited-Tribal Dance
3) Eurythmics-Sweet Dreams
4) The Romantics-What I Like About You
5) The Real McCoy-Another Night

Workout Wednesday's

What is your favorite class?  Kickbox, yoga, spinning?  All are fantastic, but one of my favorite formats to teach is Bootcamp.  Instructor/Trainer Perspective: it gives you free range as to how you want to lay it out.  Participant/Client Perspective:  Time efficient for completing your cardio and weight training.  Here is a sample bootcamp class sure to elevate your heart rate, burn calories, increase stamina and make you sweat!

Complete all exercises as listed once through for 45 seconds.  Take a 2 minute break.  Repeat all exercises for a second set.   Try this program twice a week (with at least a day of rest) for 3 weeks and see the improvements in your cardio, strength and stamina.

1) Prisoner Squats

2) Mountain Climber

 3) Dumbbell Shoulder Press

4) Split Squats

5) Dumbbell Wide Row

6) Plank

7) Push-ups

8) Burpees

Notice anything missing?  Did you say no arm exercises?  You would be 100% correct.  Eliminating isolated biceps and triceps exercises will make your workouts very time efficient.  Plus, they are already being included with all upper body and stabilizing exercises.  Just because you are doing a wide row doesn't mean you are solely working your upper back.  Since the arms are bending you are also involving the biceps.  The legs and core are also working to help keep you stabilized.  An exercise that you once thought worked one part of your body has now been proven to give you an entire body workout.

Tasty Tuesday's

Thanksgiving can be a very difficult meal to put together...especially when you're trying to keep it healthy.  Stuffing, potatoes, pumpkin pie; all can contain high calories and copious amounts of sugar.  The solution to a healthy and nutritious Thanksgiving can be found at Eating Well.

One of my favorites is listed below but feel free to look around the entire site for more fabulous ideas. 

Maple-Roasted Sweet Potatoes

From EatingWell: November/December 2007 — Subscribe to EatingWell Magazine Today!

Roasting sweet potatoes is even easier than boiling and mashing them. Maple syrup glaze transforms this ultra-simple dish into something sublime.

12 servings, about 1/2 cup each
Active Time: 10 minutes
Total Time: 1 hour 10 minutes

Nutrition Profile

• Diabetes appropriate
• Low calorie
• Low cholesterol
• Low saturated fat
• Low sodium
• Heart healthy
• Healthy weight
• Gluten free

Ingredients

• 2 1/2 pounds sweet potatoes, peeled and cut into 1 1/2-inch pieces (about 8 cups)
• 1/3 cup pure maple syrup
• 2 tablespoons butter, melted
• 1 tablespoon lemon juice
• 1/2 teaspoon salt
• Freshly ground pepper, to taste

Preparation

1. Preheat oven to 400°F.
2. Arrange sweet potatoes in an even layer in a 9-by-13-inch glass baking dish. Combine maple syrup, butter, lemon juice, salt and pepper in small bowl. Pour the mixture over the sweet potatoes; toss to coat.
3. Cover and bake the sweet potatoes for 15 minutes. Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45 to 50 minutes more.

Tips & Notes

Make Ahead Tip: Cover and refrigerate for up to 1 day. Just before serving, reheat at 350°F until hot, about 15 minutes.

Nutrition
Per serving: 96 calories; 2 g fat (1 g sat, 0 g mono); 5 mg cholesterol; 19 g carbohydrates; 1 g protein; 2 g fiber; 118 mg sodium; 189 mg potassium.
Nutrition Bonus: Vitamin A (230% daily value), Vitamin C (15% dv)
1 1/2 Carbohydrate Serving
Exchanges: 1 1/2 starch, 1/2 fat

Just Another Manic Monday

De-clutter your life.  Keeping everything that has ever come into your life make you a pack rat.  You will eventually run out of room to store anything and your space will look very messy.  The way that you live reflects your lifestyle so why not have a garage sale or donate it to a charity to give happiness to someone else.  Making your space look neat and tidy will give you stability and calmness in your own life; whether at work or at home.  Cleaning up a space and continually reducing the clutter will lead to a more organized daily timetable as it will give you the sense of responsibility and accountability for your own life.  If you are not meeting deadlines or are always late for appointments this could be a reflection of how you live.  Try writing out your daily tasks (office, house, life goals, etc) and see the difference it makes in keeping you calm and making you more time oriented.

Untangle that Mess

Unplug everything.  Label each cord.  Screw your power strip to the underside of your desk, or to the wall.  tie off excess cordage with bongo ties or cable ties.  Reattach your (wisely labeled) connector cords, gathering them as you go and bundling them with more ties or even carabiners to minimize tangle.  Now, don't you feel better?

Fitness Fashion Friday's

Today's fashion will be featured from Sportchek for the men.  The weather is starting to get a little cooler.  Why not cover up in style and on the cheap.  Sportchek is having a great sale on Nike apparel.  Take a gander this weekend to see what great finds you can snatch up.

Nike Apparel 25% Off Our In-Store Ticket Price
*displayed price includes discount

Nike Practice Mesh Pants ($33.74)

Specifications

• Body: Dri-FIT 116 g
• 100% polyester warp knit mesh
• Lining: 100% polyester warp knit

Nike Classic Fleece Zip Up Hoodie ($29.99)

Tune Me Up Thursday's

Muscle & Fitness' 25 Greatest Power Songs of all Time

25     Iron Man-Black Sabbath

24     Instant Karma (We All Shine On)-John Lennon

23     Piece of My Heart-Janis Joplin

22     Time 4 Sum Aksion-Redman

21     Black Dog-Led Zeppelin

20     Rip This Joint-The Rolling Stones

19     Droppin' Plates-Disturbed

18     the ride of the Val-kyries-Richard Wagner

17     Walk-Pantera

16     So What'cha Want-Beastie Boys

15     Chest Day-Frank Zane

14     Another One Bites the Dust-Queen

13     Lose Yourself-Eminem

12     Right Now-Korn

11     Move B***h-Ludacris

10     1812 Overture-Pyotr Tchakovsky

9      Gonna fly Now-Bill Conti/The Rocky Orchestra

8      Mama Said Knock You Out-LL Cool J

7      Smells Like Teen Spirit-Nirvana

6      Hit 'Em Up-2Pac

5      Eye of the Tiger-Survivor

4      Fight the Power-Public Enemy

3      Back in Black-AC/DC

2      Enter Sandman-Metallica

1      Welcome to the Jungle-Guns N' Roses 

Workout Wednesday's

Legs Workout

1. Step-ups

Works quadriceps, hamstrings and butt.
• Stand facing a bench, step or stairs. Feet are together with your hands at chest level.
• Firmly step onto the bench with your left leg. Begin extending your hip and knee of the left leg until the right leg is beside it. Remember: squeeze the butt.  
• Slowly begin lowering the right leg back to the ground by hinging at the hips. Maintain your knee behind the toes and body upright. Both feet and hips are facing forward throughout the execution of the exercise.
• Keep the left leg on the bench for the suggested number of repetitions before switching legs.
Intermediate: Add weight.
Advanced: Add speed to the movement. As soon as your lunging leg returns to the starting position, tap the ground and quickly move upward again.

2. Walking Lunges

Works inner and outer thighs, butt, quadriceps and hamstrings.
• Stand with both feet side by side, hip width apart. Take a large step forward with the right leg. Ensure you are landing with the heel first then forefoot. Bend both knees and begin lowering yourself until the front thigh is parallel with the ground and the left knee is almost touching the ground. Both legs should create two 90-degree angles. Do not lean forward, and do not let your front knee move forward of the toes.
• Pushing off from the heel of your front foot, lift the back leg and swing it forward so you are back to the starting standing position.
• Now take a large lunge forward with your left leg and repeat the lunge. Alternate legs with each lunge.
Intermediate: Hold a set of dumbbells in each hand at your sides or on your shoulders.
Advance: Add a torso twist. Hold the dumbbell at chest level and rotate your torso toward the lead leg (whichever leg is in front). Keep your body upright.

3. Lying Hamstring Curl Slides

Works hamstrings, butt and back.

• 
Lie on your back with your feet shoulder width apart, knees bent with your hips off the mat and arms at your sides. Each foot is on a glider.
• Slowly begin extending the right leg as you firmly press into the floor with the right foot as you are sliding the leg straight. Do not lock your knee. Maintain your left leg bent and hips off the floor.
• Return the right leg back to the starting position and repeat with the left leg.

Intermediate: Glide both legs at the same time. Keep your hips off the mat as you continue pressing into the floor with both feet.
Advanced: Lift and keep the support leg off the mat while gliding the other leg.

Tasty Tuesday's

Conquer Your Cravings (and lose your gut)


Toss out all your chips.  Then take this tip from Cornell University: You're 2.7 times more likely to eat healthy snacks if you place them on the middle shelf of your refrigerator than if you keep them in the crisper.

Raw Veggies and Fresh Fruit
These old standbys may be common-sense choices, but often they are passed up for easy-access convenience snacks. To ensure fruits and vegetables are always at the top of your snack list, clean and prepare a day or two's worth of produce when you get home from the store. Keep snack-size containers or bags of carrot sticks, celery sticks, red pepper slices and broccoli florets in your fridge, ready for the grabbing.



When it comes to fruit, apples and pears are great grab-and-go options. But if you'd like a little more variety, make a fruit salad with interesting fruits like mango, papaya and berries that you can eat while in the car or at work or school.

Just Another Manic Monday

Simple Things to Remember on How to Go Green

Save on Gasoline
Instead of always using your car to go to work, carpool instead. Try other ways to get to work by commuting or by choosing healthier options like biking or walking.

Save on Water
Basic things you can do to save water at home is to take shorter showers instead of having luxurious long ones ‘just because.’ Turn the faucet off when you are brushing your teeth and in between rinses. Not all clothes (like jeans) need everyday washing so you can reuse them several times before throwing them into the laundry basket.

Save on Energy
Do simple things to save on energy at home by using power strips or by minimizing the use of your dryer by air drying clothes. Turn off all lights when you are not using them and also use energy efficient bulbs instead of traditional ones.

Reduce, Reuse, and Recycle
Try not to create so much trash! Don’t accept plastic bags and opt to use reusable canvass bags or boxes. Instead of buying mineral water, bring your stainless steel water bottle everywhere with you and just refill it when you get thirsty. Always recycle what can be recycled.

Fitness Fashion Friday's

Bring your workout wardrobe to life by adding these beautiful and affordable peices from Bia Brazil.

Fabric Care

• Keep your Bia Brazil garments looking their best.
• Do not expose any garment to the sun for long periods of time, for example on a storefront window, as sumndamage may occur.
• If an item turns out damaged after being used once (open seams, rhinestone/grommet comes off, discoloration), it may be a factory defect in which case we will accept it back. We will not accept items that have not complied with our washing instructions found below.
• Before returning any item that you may consider a factory defect, please check it thoroughly, especially discolored items, as discoloration may have been the main cause of not following the care instructions.

Washing instructions:
Wash separately in cool water on the gentle cycle. Do not use bleach or softeners - only mild soap. Do not wrist or twist, nor leave soaking. Line dry in shade. Do not tumble dry, dry clean or iron.
No harm should occur to garments if the above instructions are followed.
We are not accountable for failure to follow them.


Bia Brazil Long top #2272 (Regular Price $45.00, on Sale $35.00; One Hot Tamale)

Bia Brazil Pants #2424 (Regular Price $75.00, on Sale $60.00; One Hot Tamale)

Tune Me Up Thursday's

Top 5 songs to workout to:

1) Billy Idol-White Wedding
2) Enrique Iglesias-I Like It
3) Pink-Get the Party Started
4) Scissor Sisters-I Don't Feel Like Dancing
5) Jamiroquai-Canned Heat 

Workout Wednesday's

8 Variations of the Push-Up

  

Standard Pushup

The benefit: The standard pushup works your chest, shoulders, triceps, and core.

How to do it: Kneel down on all fours and place your hands slightly beyond shoulder-width apart. Set your feet together and straighten your arms and legs. Your body should form a straight line from ankles to head. Keeping your elbows pulled in toward your sides, lower your chest to an inch above the floor, and press back up. That's 1 rep.

 Leg-Kick Pushup

Origin: The Netherlands

The benefit: By forcing you to hold a position, it activates more muscle in your chest and shoulders than a standard pushup does. It also helps develop strength and flexibility in your hip flexors, glutes, and hamstrings.

How to do it: Assume a pushup position, and then lower your body until your chest nearly touches the floor. Kick your right leg out to the side as close to a 90-degree angle as possible without bending your knee. Pause, and move your leg back to the starting position. Push your body back up, and repeat with your left leg.

Knee-to-Opposite-Elbow Pushup

Origin: Thailand

The benefit: It uses rotation to work your abdominal muscles, hip flexors, and back in addition to targeting your chest and triceps.

How to do it: Assume a pushup position, but form fists with your hands so your knuckles are flat against the floor. Bring your right knee to your left elbow, and pause before returning your leg to the starting position. Now lower your body as you would for a standard pushup. Push back to the starting position and repeat, this time bringing your left knee to your right elbow.

Corkscrew Pushup

Origin: USA

The benefit: It works your quads, calves, and core in addition to all the upper-body muscles activated when you do a standard pushup.

How to do it: Assume a pushup position, but walk your feet toward your hands until your knees are bent at a 90-degree angle, with your hips slightly higher than your head. Lower your left side close to the floor by rotating your body and bending your elbows. Pause, and then rise slightly and rotate your right side to the floor. Pause again, and push back up to the starting position. That's 1 rep.

Triangle Pushup

Origin: Brazil

The benefit: It forces one arm to work harder to handle a heavier load, and changes the angle of movement to stimulate more muscle.

How to do it: Assume a pushup position, but form fists with your hands so your knuckles are flat against the floor. Lower your chest to your left hand, pause, and push back up. Repeat, this time lowering your chest to your right hand. Alternate sides each rep.

Twisting Pushup

Origin: Brazil

The benefit: It works the rotational muscles in your core, and improves flexibility in your hip and groin muscles.

How to do it: Assume a pushup position, but form fists with your hands so your knuckles are flat against the floor. Rotate your hips to the right and cross your right leg in front of your left. Then lower your chest toward the floor as you would for a standard pushup, being careful not to let your hips touch the floor. Push back up and return to the starting position. Repeat with your left leg.

Uchi Mata Pushup

Origin: Japan

The benefit: It increases activation of your core, lower back, and hamstrings while also boosting demand on the muscles in your shoulders.

How to do it: From a pushup position, lift your right foot so your leg is parallel to the floor. Lower your body until your chest nearly touches the floor. Now raise your lifted leg higher into the air. Push back to the starting position. Do half your reps, switch legs, and finish your set.

Alternating Grip Single-Leg Pushup

Origin: England

The benefit: It works your lower-abdominal muscles and places more demand on your chest and serratus anterior, an important posture muscle that runs from your chest and along your rib cage to your shoulder blade.

How to do it: Place your right hand in a standard pushup position, but move your left hand a few inches forward. Raise your right leg and then lower your body until your chest nearly touches the floor. Push back to the starting position. Do half your reps, then switch arms and legs and finish your set.

Kettlebell Pushup

Origin: Russia

The benefit: It challenges your forearms, rotator cuffs, and core muscles as a result of the instability of the exercise.

How to do it: Assume a pushup position, but place each hand on a kettlebell with your palms facing each other. Lower your body until your chest nearly touches the kettlebells, pause, and then push back to the starting position.

Tasty Tuesday's

Why Diets Fail

If you’ve tried — and failed — to lose weight, you’re certainly not alone. Up to 95 per cent of diets don’t work, according to Reader’s Digest.


Here are four reasons why your diet fails:
1. It’s too strict. You end up bingeing on foods that “aren’t allowed.”
2. It’s short-sighted. Go for long-term lifestyle change, not short-term satisfaction.
3. It’s too demanding. Go for gradual change and indulge a little.
4. You don’t exercise enough. Add a mix of different physical activities you enjoy.

Changes you should make to your eating habits:

1. Eat smaller portions more often.
2. Don't eat until you feel extremely full.
3. Eat slow to allow your body to digest the food.
4. Have your food prepared before hand (fruits and veggies already cut) so when you get home from work it makes it easier to grab and make.

Enjoy this tasty recipe that will leave you feeling full and satisfied.


Chicken jasmine (Caribbean)

Makes 4 servings

Ingredients
■1 lb (450 g) boneless, skinless chicken breast cut into ½ inch/1 cm squares
■1 tbsp (15 ml) olive oil
■2 cloves of garlic, chopped
■1 tsp (5 mL) ground ginger
■1 tsp (5 mL) black strap molasses
■1 sprig of fresh thyme or ½ tsp/2 mL dried thyme
■1 cup (250 mL) diced Spanish onion
■½ cup (125 mL) carrot, cut julienne
■1 cup (250 mL) diced red peppers
■1 cup (250 mL) diced green peppers
■1 cup (250 mL) bok choy, chopped
■1 tsp (5 mL) dried oregano
■Pinch of cayenne pepper
■1/8 tsp (0.5 mL) salt


Directions
1.Heat oil in a large fry pan over medium heat.
2.Cook the chicken, stirring often for about 10 minutes or until no longer pink inside.
3.Add garlic, ginger, molasses, thyme, onion and carrot. Cook for 2 minutes.
4.Add the peppers and bok choy. Cook for 5 minutes.
5.Sprinkle with oregano, cayenne pepper and salt.
6.Serve with baked sweet potatoes.

Nutritional information per serving
(1 ¼ cups/300 mL)
■Calories: 207
■Protein: 27 g
■Total fat: 5 g
■Saturated fat: 1 g
■Dietary cholesterol: 67 mg
■Carbohydrate: 12 g
■Dietary fibre: 3 g
■Sodium: 150 mg
■Potassium: 651 mg

Just Another Manic Monday

Fix Your Posture (While You Work)

Use the 20-20 rule.  Trying to sit up perfectly straight all day is impractical and will only tire you out.  Every 20 minutes, stand for 20 seconds and stretch or shake things out.  Just 20 seconds away from your computer screen reduces fatigue and increases blood circulation.  Now you'll have the power to sit up straight.

Here are some desk stretches that you should repeat frequently throughout the day.

 

Workplace Risk Factors	Common Musculoskeletal Injuries	Keep Your Posture in Check	How To Stretch
Prolonged sitting Repetitive movements Poor flexibility Weak postural muscles Improper adjustment of equipment (Ergonomics) Stress Physical Inactivity	Carpal Tunnel Syndrome Neck & Back pain Shoulder Bursitis Tendonitis (rotator cuff, tennis elbow, thumb, forearm, wrist, trigger finger)	Maintain low back curve Stabilize the low back curve by contracting the transverse abdominal muscles (pull in belly button) Keep head fairly straight Keep neutral sitting position (2 feet on the floor) Keep shoulders relaxed (not up in ears)	Tension in muscle; not painful Hold each stretch in a static position for 20-30 seconds; no bouncing Breathe into the stretch Repeat stretches 2-3 times per day.

Stretch	Execution
Neck	Sit up tall and tilt your left ear to your left shoulder. Repeat on opposite side.
Chest	Sit on the edge of your chair. Clasp fingers behind you and lift arms to desired height keeping your arms straight.
Upper Back	Sit up tall and clasp fingers in front of you pushing your palms away Round upper back to enhance stretch.
Lower Back	Roll away from your desk and sit on the edge of your chair. Open legs wider then hip width. Let your upper body slowly descend to the floor
Glutes	Sit up tall. Cross your left leg over your right leg so that the outside of your left ankle is above your right knee. Bring your chest towards the leg to enhance the stretch. Repeat on opposite side.
Quads	Sit on the edge of your chair. Place the toes of your left foot as far back on the floor as you can. Your knee should be facing the floor. To enhance the stretch, push your left hip forward. Repeat on opposite side.
Shin	Sit on the edge of your chair. Place the toes of your left foot as far back on the floor as you can and point. Repeat on opposite side.
Hamstring & Calf	Roll away from your desk and sit on the edge of your chair. Keep your left leg straight and place your heel out in front of you with your toes up toward the ceiling. Bring your chest towards the thigh. Repeat on opposite side.

Fitness Fashion Friday's

Do you like WWE?  We'll I've got the perfect selection of clothing for you to workout in that will make you look like a Superstar or Diva.

Men's Fashion

Compression Top Short Sleeve (Tapout.com, $35.00)    Burnt Offerings Fight Shorts (Tapout.com, $44.00)

Women's Fashion

Baby Rib One shoulder Top (American Apparel, $17) Nylon Legging (American Apparel, $40)

Tune Me Up Thursday's

Top 5 Songs to Dance To:

1) The Pussycat Dolls-When I Grow Up
2) Mahiya-Suzzane
3) Britney Spears-Toxic
4) Michael Jackson-Thriller
5) Nina Simone-The Look of Love (Madison Park vs. Lenny B Remix)

Workout Wednesday's

Dynamic Warm-Ups

A dynamic warm-up is moving in ways that would be functional for the workout ahead of you, whether you would be weight lifting or playing football.  Warm-ups have come a long way from walking on the treadmill or riding the bike.  Dynamic warm-ups will actually increase your heart rate faster than if you were to walk on the treadmill.  With this style of warm-up you will be syncing arm and leg movements to bring your joints through their range of motion to get you ready for your workout.  Here is an example of a dynamic warm-up that could be used with your athletic and your general population clients.

opposite arm and knee raise (10 each)
inchworms (2 lengths of room)
high knees (2 lengths of room)
jumping jacks clapping hands in front (10 each)
jumping jacks crossing arms and legs in front (10 each)
hip openings (bring bent knee back over 'hurdle') (10 each)
hip closings (bring bent knee forward over 'hurdle') (10 each)

Tasty Tuesday's

Make this appetizer the next time you have guests over.  They won't know what hit their tast buds.

Sun-dried Tomato & Goat Cheese Bruschetta



If you’re not a big fan of goat cheese, top this simple bruschetta with shaved fresh Parmesan instead.


Ingredients


1/3 cup (75 mL) sun-dried tomatoes, coarsely sliced
1/3 cup (75 mL) roasted peppers (bottled), patted dry and coarsely diced
1/3 cup (75 mL) artichokes (canned or bottled in water), coarsely chopped
1 large clove garlic, finely minced
6 medium leaves fresh basil, thinly sliced
2 tsp (10 mL) extra-virgin olive oil
1/2 tsp (2 mL) balsamic vinegar
Pinch ground pepper
12 thick, sturdy crackers (or slices of whole-wheat baguette)
1/3 cup (75 mL) goat cheese
1/4 tsp (1 mL) salt


Materials


Since tomatoes are one of the key ingredients in bruschetta, it can be a less appealing appetizer in the winter, when tomatoes are too well travelled and less tasty. Sun-dried tomatoes solve that because they have great flavour and are available in most grocery stores—look for them in bags in the fresh produce section, or buy them bottled in oil (but be sure to rinse them).


Directions


In a medium bowl, gently fold together sundried tomatoes, roasted peppers, artichokes, garlic, basil, olive oil, balsamic vinegar and ground pepper. Spread each cracker or baguette slice evenly with goat cheese. Top with vegetable mixture. Sprinkle each bruschetta with a few grains of salt, if desired.


Makes 12 pieces.


Nutritional information


Per piece: 59 calories, 2 g protein, 3 g fat (1 g sat¬urated fat), 7 g carbo¬hydrates, 1 g fibre, 5 mg cholesterol, 239 mg sodium

Fitness Fashion Friday's

This is for all of you men out there. I know you may have felt neglected with all of the women's clothing being posted so I decided to give you some variety for your workout wardrobe too. Enjoy these awesome pieces from Under Armour and Lululemon.


High End

Metal Vent Tech II Short Sleeve (Lululemon; $64.00)

• A Performance top with integrated mesh venting for high breathability and heat management
• Anti-stink Silverescent™ using X-Static, the good silver fibre that has wicking properties
• Seamless body construction and flat seamed for chafe resistant and comfort
• Has wicking, so please sweat all you want
• Preshrunk for sizing confidence

Run:Response Short (Lululemon; $64.00)

• All-sport short built to fit hockey butt
• Don't worry about wearing underwear -- we built it in for you!
• Non-chafing flat-seamed liner keeps the family jewels in place
• Secure zip pocket for your valuables
• Elastic waistband with drawstring that won't pull out
• Mesh paneling for added ventilation
• Moisture wicking

Low End

Men's Tech Shortsleeve (Under Armour; $29.99)

• From the gym, to practice, to the field, the UA TECH™ T-Shirt delivers moisture transport and a full, flexible range of motion.
• Versatile and ridiculously comfortable, it’s your gym-bag essential.
• Raglan sleeve construction allows for total mobility and a full range of motion, while eliminating shoulder seam abrasion points.
• 95% 4.6 oz Polyester / 5% Elastane.
• Imported.
• HeatGear®For when it's hot. Keeping athletes cool, dry, and light. Ideal use: Extremely warm weather. Over a decade ago, HeatGear®, the original second skin layer, sparked the revolution of performance apparel.
• UA Tech™ material delivers lightweight moisture wicking performance with a cotton-like feel.

Flex Short (Under Armour; $34.99)

• Lightweight flat back mesh HeatGear® fabrication allows for total breathability, moisture transport, and next to skin comfort.
• Armour®Stretch improves mobility and accelerates dry time with lightweight fabrics built in a 4-way stretch.
• Two side pockets for secure storage.
• Internal drawstring locks in the perfect fit.
• 10-inch inseam.
• Imported.
• HeatGear® For when it's hot. Keeping athletes cool, dry, and light. Ideal use: Extremely warm weather. Over a decade ago, HeatGear®, the original second skin layer, sparked the revolution of performance apparel.

Tune Me Up Thursday's

I always ask my class what songs they love to spin to.  The answers vary but these 5 are the most commonly requested.  Try adding them to your playlist to see the difference music can make on your's and your classes work output.

Top 5 Songs to Cycle to:

1) Darude - Sandstorm (Sprints)
2) Pirates of the Caribbean Soundtrack - Skull and Crossbones (Hills)
3) Mission Impossible Movie Theme (Sprints/Hills/Flat)
4) Dead or Alive - You Spin Me Round (Like a Rocord) (Spints/Hills/)
5) The Prodigy - Voodoo People (Sprints/Flats)

* Click on song to listen

Tips to deliver the BEST spin class:

• Have a sheet present every class for your participants to write their favorite tunes on.  Go home, and create a playlist comprised of a few of the songs.  When they hear their choice, they will feel great knowing they are contributing to your workout plan and that you are delivering a client oriented class.
• Vary your workout plans. Repeating the same workout will leave you and your participants bored. You are trying to progress the class, not maintain them so do a little reading to get great ideas for your classes. (For example, make 1 workout an anaerobic one and the next an aerobic.)
• Ensure you are not forcing your participants to do the work.  Chances are, 1 or 2 of them may be having an off day (sick, tired, stressed, etc.).  Get them to try their best but don't physically turn their resistance up because you think they aren't working hard enough.  Once you have developed a rapport with the participants, you can then try to encourage them to work harder.
• Keep your professionalism.  You are the leader in the class and if you are acting immature or saying inapproriate things, chances are, your participants will not take you seriously and it could potentially cost you the class.  Remember, there is a time and place for everything.
• In sticking with the above comment, make sure you are dressed appropriately.  Again, participants will not take you seriously if you are dressed in ripped, old or baggy clothing.  Form fitting, colourful and clean clothing will help win over your class.