60 Minute Spin Class

Heart Pumping 60 Minute Class

1.       Maps – Maroon 5  - warm up

2.       Uptown Funk – Mark Ronson – climb with surges

3.       Sugar – Maroon 5  - straight up the hill

4.       Centuries – Fall Out Boy – Standing climb add on 3 push and take it off

5.       Firework – Katy Perry – add on 3 run, recover, add on 4 run then recover, add on 5 run and recover – on the chorus

6.       Bang Bang – Jesse J – 30 seconds fast, 30 seconds recovery

7.       Heartbeat Song – Kelly Clarkson – rolling hills, up 3 then down 2, up 3 then down 2

8.       Just Dance – Lady Gaga – medium restistance, faster at 15, 30, 45, then recover at 60 and repeat whole song

9.       Jealous – Nick Jonas – slow climb

10.   Time Of Our Lives – Pitbull  - recover first 30 seconds, then at 30 standing run at 2

11.   Walk This Way – Run DMC – standing jog – forward to sprints in position 3

12.   This is How We Do – Katy Perry - -hover at position 3 on no big deal, stand and run

13.   Geronimo – Sheppard – add a gear everytime they say save geromino in each set and pedal as fast as you can there are 7-8 in each set

14.   Sexy and I know It – LMFAO – jog and standing sprints on chorus

15.   Wake Me Up – Avicii –level 1,2,3 of speed – fast,faster, and all out sprints follow along with beat of song, last sprint is long – last song go all out

16.   Riptide – Vance Joy – Cool Down

Post below if you try this workout and if you like it!

Aldi Grocery Store Staples

There are a few staples that I like to keep on hand to make sure we have healthy easy foods to make. We live on a budget so I like to shop at Aldi's. If you have an Aldi's near you, its a great store to keep costs down.  You do sacrifice name brands and you have to bag your own groceries but if you want to save money, this is for sure the place to shop!  Lets dive in what I buy each week for healthy CLEAN eats!

1. Unsweetened almond milk - I love this in my Shakeology each morning. I also use it as a creamer in my coffee. Its been a battle to give up my beloved sweetened creamers but I know that they are full of unhealthy chemicals.  I use this milk in recipes or anything that calls for milk. I actually prefer the taste.

2. Cottage cheese.  This is something I eat as a snack daily or alternate it with greek yogurt. I love it with fruit like mandarin oranges, peaches or blueberries. It makes a perfect blend and is low calorie and so delish!

3. Greek yogurt. As I mentioned I eat this as a snack almost daily. Its easy to throw in my bag for work and take on the go.  There are a ton of flavors out there and Aldi's sells for .75. one of the cheapest prices I have seen.  

4. Ground turkey.  We always eat ground turkey in place of ground meat.  No one notices and its lower fat and when preparing healthier meals for you and your family, using ground turkey instead of ground beef is a simple way to lower saturated fat, calories, and also avoid the many health risks associated with red meat. 

5. Fresh veggies - The one thing I really like about Aldi is that always have fresh, low calorie veggies.  They rotate whats in season to give the customers the lowest possible price. This week I bought asparagus. I love it with grilled chicken.  

6. Frozen Chicken Breasts -  I cook a few at a time and then they are always ready to go to throw on a salad or wrap.  

7. Brown Rice or Quinoa  - Both are great as a side dish - cooks quick and baby approved. 

8. Flat bread -  I personally just like this better than a sandwich. I find it easy to pack up and eat with one hand at my desk sometimes.  

9. Natural Peanut butter - Check the ingredients -  the only one is peanuts.  I switch it up with this an almond butter - both are staples in our house.  

10. Rice Cakes -  My indulgence -  I honestly have no idea but these are my absolute fav - any flavor any kind any time-  BUT, I have to watch my portions because I can literally eat the whole bag!  Not necessarily CLEAN but better than some other alternatives! 

11. Fresh fruit - Always bananas, and apples (honeycrisp are my fav but they don't always have them) and grapes or blueberries, whatever is on sale! 

Of course, I always buy more stuff too but these are my staples! Hope this helps you on your next trip!

xox 

Kerri 

December Indoor Cycling

If you are enjoying reading my blogs and using my indoor cycling routines. .... then.... 

Please schedule a time so we can talk about your own health and fitness goals-- or how you can join my team to end the trend of obesity!  Look at the top of the screen to send your info!  

December 8, 2014

ZZ Ward – Cryin Wolf (feat. Kendrick Lamar)
Mark Ronson – Uptown Funk – Run up a hill
Nick Jonas – Jealous – Slow climb
Meghan Trainor – Lips Are Movin – fast flat – add 3, run at 2 :45 seconds
Maroon 5 – Animals – climb, 4 levels, 1 minute at each, last minute max out at top of hill
Clean Bandit – Rather Be (feat. Jess Glynne) – Standing Climb, medium resistence, 1:20 Sprint up steep hill for 20, come back to medium, add and run up hill at 2:40
Ariana Grande – Break Free – Sprints :50, 1:50, 3:15
Calvin Harris – Faith  Climb with sprints
Gwen Stefani – Baby Don't Lie  Jumps  
Avril Lavigne – What The Hell   - fast flat, sprints on chorus
Avicii – You Make Me - Avicii By Avicii –Run at position 2, add on for a hill and run on chorus
Bruno Mars – Grenade- Slow climb
Avicii – Levels - Skrillex Remix   -  Standing run, whole song, alternate between runs, hovers, and sprints
Jessie J – Bang Bang  - 3 sprints, no recovering, add resistence after each one, last sprint maxing out
Hozier – Take Me To Church

Tove Lo – Habits (Stay High)

November 17th - Indoor Cycling Class - New music

November 17

AronChupa – I'm an Albatraoz - Warm Up

Steve Aoki – Back to Earth  - Climb with surges

Pitbull – Fireball  -Standing run

Maroon 5 – Animals  - climbs with adding extra speed on the chorus

will.i.am – Scream & Shout - Radio Edit  -  Climb, standing at 2, climb, run, 30 secs at each then add resistence and repeat

Meghan Trainor – All About That Bass  - jumps

Jessie J – Bang Bang  - Sprints at position 3 (high resistence)

Ariana Grande – Break Free  - flat road, lots of speed, low to medium resistence

OneRepublic – Love Runs Out  -Hover runs, medium/high resistence low to handle bars and run on chorus

Neon Trees – Sleeping With A Friend - The Chainsmokers Radio Remix  - sprints

David Guetta – Bad (feat. Vassy) - Radio Edit  - slow climb, high resistence, run at 3 on chorus (short)

John Legend – All of Me - Tiësto's Birthday Treatment Remix - Radio Edit - rolling hills, add and take away the whole song

Avicii – You Make Me - Avicii By Avicii  - Run at position 2, throw in a few jumps

Clean Bandit – Rather Be feat. Jess Glynne - Cash Cash x Valley Remix - Steep hill, slow and fast climbs, mix it up, keep working hard whole song

Kelly Clarkson – Stronger (What Doesn't Kill You)  - Sprints

Tiësto – Let’s Go - Cool down

CAZZETTE – Sleepless (feat. The High) - Radio Edit

Rise and Shine, Its Exercise TIME (March 18)

March 18, 2013

1.       Come and Get it

2.       Feel this moment – Runs medium hill

3.       Hands up – Climbs

4.       Alive – sprints

5.       Till the world ends -  Climbs high/low

6.       Take a walk – Climbs

7.       Higher – Run with high resistence

8.       Aint no other man – climb with push

9.       Since you been gone – sprints

10.   Drove me wild – slow climb

11.   Runaways – climb

12.   Feel again – medium hill

13.   All around the world – sprints on chorus

14.   We found love – sprints

15.   Stronger – 30on/30off with resistance -start with a 30 second push in 7.5 or 8.  Continue through the song until there is approximately 2 1/2 minutes left then go to 30 seconds on, 10 seconds off 

16.   Hard and fast – 15 on/15 off saddle surges

17.   Don’t wanna go home –Sprints (@20 seconds) Ride easy, as music builds add resistance of AT LEAST a 7.5 take to third as fast as you can, then sit down and push for @20 seconds during the fast part of the chorus.  do this 3 times. 

18.   Too Close – start at 7.5 and work up to 10 adjusting resistance every 30 seconds when you get to 10 work back down 

19.   Cool down 

Music Only

Ellie Goulding – Figure 8
Harvey McKay – Phone Freaker
Skrillex – Recess
Zedd – Find You
Owl Vision – Holy Shit - Original Mix
Dillon Francis – Get Low
Madonna – Give It 2 Me - Eddie Amador Club
Miley Cyrus – My Darlin'
Thirty Seconds To Mars – Closer To The Edge
The Red Jumpsuit Apparatus – Face Down
OneRepublic – Counting Stars
Fitz and The Tantrums – The Walker
I Love It – I Love It (I Don't Care)
David Guetta – Titanium - feat. Sia
Justin Timberlake – Let the Groove Get In

Climbs and Run Up a Hill (Feb 6)

Feb 6

1.  Better off alone - warm up
2.Miss You Much - climb
3.  Dont You Worry Child - (109) sPRINT
4.Levels -Climb with surges
5.Hello -  Jumps
6.  We didnt start the fire - Fast flat
7.  The Hand that feeds - Run up a hill
8.  Girlfriend - Sprints
9.  Dr. Love - Climb with surges
10.  Goodbye to you - Fast runs, half way up hill sprint
11.  Britney remix - Climb with surge
12. How we do - Runs in medium resistence
13. Blackout - sprints
14.Run the world -  Run up a hill
15.  Suit and Tie - Slow climb
16.  Lucky Strike - run up hill
17. PayPhone

Climbing (Jan)

1.       I Cry – Warm up

2.       Scream and Shout – Middle of the hill 12-16 Runs

3.       Dancing on my own

4.       We are young – Climb

5.       Wide Awake – Climb

6.       Up, Up and Away – Alternate between standing and seated climbs

7.       You’ve Got the Love – Climb into a sprint

8.       Locked Out of Heaven – Jumps

9.       Vava voom – Sprints

10.   Little Talks - Standing climb for 1 minute,

Seated climb for 1 minute

Standing climb for 45 seconds

Seated climb for 45 seconds

Standing climb for 30 seconds

Seated climb for 30 seconds

Standing climb for 15 seconds

Seated climb for 15 seconds

11.   Finally Found you – Run up a hill

12.   Animal – sprints

13.   Put the gun down – Climb with surges

14.   Whose Got your money – Jumps

15.   Don’t Wanna Be Waiting- Fast flat, push into sprints

16.   C’Mon – Fast flat

17.     Cool down 

Jumps and Fast - March 25

1.       Foo Fighters – Everlong – warm up

2.       Ozzy Osbourne – Crazy Train – higher resis – short runs

3.       Calvin Harris – Sweet Nothing – climb into sprint at 1:03, 2:18, 2:55

4.       Brave New Radio – Scream & Shout (Clean Radio Mix) – fast – standing run

5.       Icona Pop – I Love It - feat. Charli XCX – fast flat- sprints

6.       Justin Timberlake – Let the Groove Get In – long climb – up 4 down 4

7.       Guns N' Roses – Live And Let Die- climb

8.       Foo Fighters – The Pretender – 30 sec run, 30 climb, add on

9.       ZZ Ward – Cryin Wolf (feat. Kendrick Lamar) – slow climb

10.   Detail – SMH (Shakin My Head) - Edited Version – jumps

11.   Hot Chelle Rae – I Like It Like That – race pace

12.   Demi Lovato – Heart Attack – climb into sprint

13.   Olly Murs – Troublemaker - Jumps

14.   Flo Rida – Let It Roll  - medium up 1,2,3 then down

15.   LMFAO – One Day  - high resis runs

16.   Alien Ant Farm – Smooth Criminal – sprints
Justin Timberlake – Suit & Tie

90's and 00's

May 20

1.       The Offspring – Want You Bad

2.       Cher Lloyd – Want U Back – climb with surge

3.       DJ Antoine – Underneath - Original Mix – Climb – Run, add climb run

4.       Fall Out Boy – Thriller – standing climb, run,

5.       Sum 41 – The Hell Song – fast flat, little hills

6.       Metro Station – Shake It – sprints

7.       AWOLNATION – Sail – slow climb

8.       The All-American Rejects – Real World – Run at 3, seated sprints

9.       Britney Spears – Piece Of Me – building runs

10.   Jennifer Lopez – Papi – Jumps

11.   LMFAO – One Day – fast flats, little hills

12.   Far East Movement – Like A G6 – Run up a hills

13.   The Ting Tings – Great DJ – standing run

14.   Pitbull – Don't Stop The Party – sprint 20, 1:12, 2:02, 3:10

15.   Jessie J – Domino – fast climb

16.   DJ Felli Fel – Boomerang (Clean) [feat. Akon, Pitbull & Jermaine Dupri] – Sprint at :48, 1:47, 3:07

17.   Manfred Mann's Earth Band – Blinded By The Light

Summer 2014

Katy Perry – Birthday – Warm up
Avicii – Wake Me Up  - fast into sprints
The Black Keys – Lonely Boy  - Climb
Rihanna – Right Now - Sick Individuals Radio Edit  - medium hill, fast speed
Imagine Dragons – Radioactive – slow climb
The Hives – Hate To Say I Told You So  - hold 85-95, add tension on chorus keep speed
Coldplay – Every Teardrop Is A Waterfall – steeper hill, alt 15-20
Lana Del Rey – Summertime Sadness [Lana Del Rey vs. Cedric Gervais] - Cedric Gervais Remix  - jumps – quick 2 count jumps
Bon Jovi – It's My Life  - four part hill with some surges
Lady Gaga – Applause  - Run on a hill
Neon Trees – Everybody Talks – climb 40 sec climb heavy hill / 20 push with lighter resist
AWOLNATION – Sail – Stay on a steep hill
Calvin Harris – Feel So Close - Radio Edit  - Run at 2, forward to a hover
Ash – Arcadia   Pyramid – start at 10 on 10 off, build up to 40 secs
Dragonette – Let it Go – Medium hill, work on increasing speed up to 100
Kelly Clarkson – People Like Us  - Run and climb
NONONO – Pumpin Blood – cool down
Fitz and The Tantrums – Spark cool down 

September 22, Indoor Cycling/Spinning Workout

September 22, Indoor Cycling/Spinning Workout

Sept 22

1. Neon Trees – Sleeping With A Friend - The Chainsmokers Radio Remix - Warm up
2. Taylor Swift – Shake It Off    - Alternating medium flat, standing run in position 3, adding 2-3 gears by the end, small recoveries through the song when the music slows down
3. Jessie J – Bang Bang   - Standing Climb- medium resistence whole song, slower pace, on the chorus go to position 3 full out fast run
4. Ariana Grande – Break Free    Slow climb, start at the bottom add about 2 gears every 30 seconds till you hit your max effort
5. OneRepublic – Love Runs Out   Sprints at 1 min, 1:50, 2:50
6. Lupe Fiasco – The Show Goes On    - Slow climb, start at the bottom add about 2 gears every 30 seconds till you hit your max effort
7. P!nk – Who Knew   - Medium hill, on the chorus add 10 RPMS and hold it for 30 seconds, repeat for each chorus
8. Dillon Francis – We Make It Bounce  - Standing run
9. Jennifer Lopez – Booty  - 2 count jumps
10. Jessie J – Burnin' Up  fast flat round, keep RPM over 100
11. Workout Remix Factory – Gangnam Style (Trance Workout Remix 135 BPM)   - Run at position 2, hover runs in postion 2 and 3, alternate every 30 seconds, whole song is fast
12. David Guetta – Bad (feat. Vassy) - Radio Edit  - High resistence sprints :45, 2:13
13. Disclosure – Latch  - Rolling hills, little up a hill then back down, go back up and come back down again, repeat entire song
14. American Authors – Best Day Of My Life - Gazzo Remix    fast flat medium resistence hold at 100 RPMS, add 1 gear every 15 seconds until youre 3 above where you started and keep same speed at 100, then take that 3 off and recover and repeat the set again
15. Ariana Grande – Problem  - Standing run at 3, hover over handle bars on chorus and run fast
16. Charli XCX – Boom Clap   - Your steepest hill, climb and push on chorus to give some speed, whole song on steep hill
17. Phillip Phillips – Raging Fire  cool down
18. Taylor Swift – Red

Summer Spin - Old Songs of Summer

Sexy Back – warm

2.       Something that were not – hard hill with surges above 15

3.       Party in the USA – drop down to medium hard fast run

4.       Love somebody – climbs on a hill 

5.       Live your life – rolling hills

6.       Evacuate the dance floor – sprints - :39, 1:40, 2:55

7.       Fat lip – little hill, fast whole time

8.       See you again – sprints - :55,

9.       Single ladies – seated high resistence

10.   Stacys mom – jumps on chorus 1:00

11.   The anthem- fast standing run

12.    Boom boom – higher resistence standing 

13.   I need youre love – fast climb

14.   A little party never killed nobody  - Jog it out in position 2 on medium resistance, on the chorus take it to position 3 and run

15.   Gentleman - Climb with surges on the chorus, keep adding 2 gears from baseline about every 30 seconds

16.   Blurred lines - Medium hill ride in position 1, on the chorus add 3-5 gears, stand at position 3 and run as fast as you can

17.   In too deep - seated flat

18.   I love it – sprints  at 0:23 – 0:53, 1:08 – 1:54, 2:10 – 2:35

I teach on Keiser bikes and my classes are 1 hour long.  I hope you enjoyed my page.  If you have any questions, please email me at kerrikbauer@gmail.com

If you love health and fitness and are interested in being a Health and Fitness Coach like me, please contact me!

June Spinning

June Spin

1.    Tongue Tied – warm up

2.    Animal – Runs at the tops

3.    Dancing with myself – lower resistence – run longer 45 secs each

4.    Hello – 1,2,3 levels with speed

5.    I wanna be sedated  - Climb with push

6.    Intro – 2 minute heavy hill

7.    Mr. Brightside – Standing run

8.    Let me love you - Rolling hills … pretty simple. Follow the beat. Climb when the music slows down and hit the flats when it speeds up. 

9.    Supermassive - Uphill Surges. Start on a moderate hill and add a little tension on each surge

10.New Day - Settle into a steady climb, adding a bit of tension at each minute interval.

11.Give it UP for Love - Rolling hills

12.Anything Could Happen - uphill Surges. Surge on the choru

13.StarStruck – sprints –

14.Walk This Way – Medium resist – dig in on hill for chorus

15.Sexy and I know it – sprints

16.Moves like jagger – sprints

17.Mirrors cool down 

If you love fitness and motivating others to be healthy, please contact me on joining my team to help end the trend of obesity.  Email me at kerrikbauer@gmail.com