Tune Me Up Thurdays

Songs for stretching.  Sometimes it's difficult to find songs that would work for your stretch routines (whether on your own or in a group fitness class) but these songs will make putting your routine together a breeze.

Tune Me Up Thurdays

Girl Power Songs

Tune Me Up Thursday's

Listen to these original mashups by Justin K.  Justin mainly spins in Guelph, Ontario at Opus Lounge but has DJ'd for various clubs around the GTA.  At the young age of 20 Justin K has already worked with MSTRKRFT, Karl Wolf, 4 Korners, Sean Kingston, Jean Elan, DJ Wristpect, Conor Cutz, DJ Pauly D and many more. Working with the largest club in Guelph ON, The Palace, has added to his climbing credibility. Justin has created a name and a sound that will create a night to remember. Party anthem mash-ups, house electro and new/old school hip-hop is brought to a live show that is in no position to disappoint. You will remember the name, Justin K.  

Join his Facebook page and visit his website to book Justin at your next event.

Tune Me Up Thurdays

Great songs to lift weights to!

Tune Me Up Thursdays

Throwback to the 70's

Tune Me Up Thursday's

Tune Me Up Thursday's

Today will be dedicated to my love for rock music.  This is the music that gets me pumped in the gym and what is constantly played on my ipod.  Some of you may not be open to the screaming and hardness of the music and others, that are truly into heavy rock, may think these bands have "sold out".  Either way, this is what gets me moving.  Please feel free to comment if you also enjoy these musicians.  Sorry ahead of time for any explicit lyrics.


1) Marilyn Manson-The Beautiful People


2) Slipknot-Wait and Bleed


3) System of a Down-Chop Suey


4) Rob Zombie-Dragula


5) Ozzy Osbourne-I Don't Wanna Stop


6) Korn-Got the Life


7) Limp bizkit-My Generation


8) Powerman 5000-When Worlds Collide


9) Stemm-Face the Pain (UFC Theme)


10) Disturbed-Indestructable

Tune Me Up Thursday's

Hair Metal!!!

1) Aerosmith-Love In An Elevator


2) Poison-Ride the Wind


3) Van Halen-Dreams


4) Skid Row-Slave to the Grave


5) Motley Crue-Saints of Los Angeles

Tune Me Up Thursday's

Classical Music Remix's

1) Toccata & Fugue Remix-Johann Sebastian Bach


2) In the Hall of the Mountain King Remix-Mozart


3) Four Seasons Remix -Vivaldi


4) Canon in D-Pachelbel


5) Moonlight Sonata Remix-Beethoven

Tune Me Up Thursday's

Winter is approaching and that means hockey season will be starting. Here are the 5 Best Hockey Songs to get you Pumped

1) Kernkraft 400-Zombie Nation (takes a while for the tune to start)


2) Jock Jams-Let's Get Ready to Rumble


3) Gary Glitter-Rock and Roll Part 2


4) Blur-Song 2


5) 2 Unlimited-Unlimited Megajam (from Jock Jams)


Now that you've just gotten pumped up, go and skate your butt off!

Tune Me Up Thursday's

Top 5 Halloween Songs/Themes To Workout To
1) Michael Jackson-Thriller


2) Charlie Clouser-Hello Zepp


3) Ray Parker Jr.-Ghostbusters


4) Ne-Yo-Beautiful Monster


5) Disturbed-Asylum

Tune Me Up Thursday's

Tribute to Wrestling

I know, I'm a big nerd...I enjoy watching WWE & TNA.  I never used to watch it but when I met my husband, he's the one that really turned me onto the shows.  Everybody should really give this sport a chance to really see how athletic these people really are.  The high flyers are my favorite.  The tricks they perform are so mind-boggling it makes you want to take up the sport.

A few of the men and women from each organization have branched off with a music career and I would like to showcase that these individuals are not just amazing in the ring, but out too.  Plus, their songs are very motivating to workout too.  I will first list my 5 favorite songs that have been written by the star and will then list my 5 favorite entrance themes.  The entrance themes are very usable for a workout too.

Wrestler's Personal Music Career Songs:

1) Mickie James-Are you With Me


2) Maria Kanellis-Fantasty


3) Fozzy-Enemy


4) R-Truth-What's Up


5) Lillian Garcia-Quiero Vivvir


Entrance Themes:

1) Edge


2) Randy Orton


3) Rey Mysterio


4) Kofi Kingston-


5) John Cena

Tune Me Up Thursday's

When participating in a group exercise class does your instructor use boring stretch music?  That is so 1990!  Instructors, by now, should have evolved to using current, slow music that is popular or has inspirational lyrics.  Here are 5 great songs that would get you motivated to pump out a few standing quad stretches or downward dogs.

1) Led Zeppelin-Stairway to Heaven


2) Wolfmother-Vagabond


3) Sarah McLachlan-Blackbird


4) Coldplay-Don't Panic


5) Goo Goo Dolls-Broadway

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

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 

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 

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)

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.

Just Another Manic Monday

Stress attacks in all sorts of ways, which means that if you want to control it, contain it, conquer it, you need to fire back.  Here are some helpful stress tips to get you through any rough situation:

Drink More OJ

Researchers at the University of Alabama fed rats 200 milligrams of vitamin C twice a day and found that it nearly stopped the secretion of stress hormones.  If it relaxed a rat, why not you?  Two 8-ounce glasses of orange juice daily give you the vitamin C you need. 

Put a Green Dot on Your Phone

This is your secret reminder that take one deep breath before you answer a call.  Not only will you feel better, but you'll sound more confident.

Spend Quality Time with a Canine

Yours or someone else's.  According to research at the State University of New York at Buffalo, being around a pet provides more stress relief than being around a two-legged companion.  As if we needed a study to determine that.

Listen to Music at Work

And make it the blandest playlist you can create.  According to a study at Pennsylvania's Wilkes University, music lowers your stress levels at work, while also reducing the risk of the common cold.  

Talk with Your Hands

To keep calm in a job interview, rest your arms on your lap, with your elbows bent slightly, and have your fingers almost touching.  This will keep your body relaxed, which will keep your tone conversational.

Run Fast

Bike hard.  Punch the heavy bag.  A University of Missouri at Columbia study found that 33 minutes of high-intensity exercise helps lower stress levels more than working out at a moderate pace.  What's more, the benefits last as long as 90 minutes afterward.

Hit the Sauna After Your Workout

In an Oklahoma State University study, those who combined sauna use with group counseling had greater stress relief, feelings of relaxation, and sense of accomplishment compared with those who only had their heads shrunk.