Category Archives: Playlist

Spin Playlist – January 30, 2012

As promised, here’s this week’s spin playlist. Some classics and some stuff I’m trying out. It worked for the people at The Athletic Club who were looking for a workout, but more climbing means more tension and thus self motivation is required!

Pre-warm up and warm up:

Could You Believe – ATB

Helena Beat – Foster The People

Tempo work (pick up pace on chorus, first one seated, second standing, third on a hill)

Stronger (What Doesn’t Kill You) – Kelly Clarkson

1x1s (1 minute heavy climb, 1 minute flat road x 3)

Not Falling Apart Remix – Maroon 5

Lifts/tempo (8 counts up/8 counts down, hold standing and add tempo on chorus)

Lovestoned Remix – Justin Timberlake*

Seated flat (balls to the wall)

Electrolove – Kuba Oms

Tabata sprints – flat road (7×20 seconds on/10 seconds off)

Building climb (seated to standing, add tension as you go)

Titanium – David Guetta ft. Sia

Standing climb (add hovers)

T.H.E. (The Hardest Ever) – Will.I.Am

Sprints (3×40 on/20 off)

Levels (original) – Avicii

Rolling hills (seated, standing, get to top, flat road x 4)

The Silence – Delerium ft. Sarah McLachlan**

Seated flat sprints with music (80 to 90 to 100 percent effort, empty the tank!)

Closer To the Edge – 30 Seconds to Mars


Albatross – Big Wreck

I Was Here – Beyonce

I hope you enjoyed! I used some of the same ones and writing these posts makes me realize that. That being said, having an entirely new playlist every week is ridiculous in my mind. I like some consistency and it gives you a chance to compare how ya feel over a course of a couple gos at the same song! Or you could change the routine as the instructor–I think people forget about songs when you do this to them. Sneaky… SO not the same music every week, but a few gems that keep coming back, which is what the * and ** is about. I play the Sarah McLachlan song a lot (largely because it’s awesome and because it takes up 10:30 seconds of a class and can work for a mix of different things). I definitely forgot about the Justin Timberlake remix but I heard it at Charity Ball and somehow in my drunkenness remembered to download it the next day! Success.

Happy sweating!

Any suggestions for my next playlist?
Do you like to hear some songs coming back into playlists?  


Spin Playlist – January 9, 2012

Foster The People – Call It What You Want

Flo Rida – Good Feeling [Official Video]

Seated flat/standing/to a hill with some speed intervals to keep warming up:

Lady Gaga – Scheiße

Spinups (building up to sprints 3x):

Tiesto – Adagio Remix

Hill climb (seated, building from moderately heavy to heavy):

Britney Spears – Criminal

Standing climb with “passes” on the chorus:

David Guetta Ft. Usher – Without You

Rolling hills 1 (30 seated climb, 30 standing climb, 30 flat x 3):

Thunder – Nuttin but stringz

Endurance ride (carry seated flat fast over from last song):

Ke$ha – Blow (Cirkut Remix)

Heavy climb (adding seated, standing when you need/want to):

T.H.E. (The Hardest Ever)

Rolling hills round 2 (longer, bigger, better):

Delerium ft. Sarah McLachlan – Silence [Tiesto Remix]

Pyramid sprints (30on/30off, 60/30, 90/30 and back down on a flat road):

Adele – Rolling in the deep (dBerrie Remix)

Last chance sprints working with music:

Saffri Duo – Samb-Adagio


Jessie J – Who You Are

Demi Lovato – Skyscraper

Yoga Playlist – January 4, 2012

Here’s my latest mix for a fun yoga class. I used to only use YogaFit CDs but I got brave this summer and started making mixed playlists instead. A lot of them are inspired by music my favourite instructors have used so I can’t really take credit for coming up with some of the ideas myself! Props to Tory in Sarnia, to Rob at Moksha in London, and to some of the instructors at YogaShack for giving me ideas! My advice to you if you’re considering making your own playlist? Be brave but make sure the songs you choose flow, are equal in volume (especially if you’re “borrowing” music), and end with something quiet or with some silence.

Edwin – Alive

MC Yogi – The Gandhi Rap

Crash Into Me – Dave Matthews Band

Enigma – Return To Innocence

Coldplay – Trouble (Instrumental)

Bob Marley – Could You Be Loved

Incubus – Are You In

Coldplay – Fix You

Coldplay – The Scientist

Alanis Morissette – Thank You

Incubus – Aqueous Transmission

Go get your zen on.

Playlist – January 2, 2012

New year, new playlist! I’m on the ball, doing this one HOURS before the class (it’s at 7:30 tonight!). Go me.



Check It Out – Will.i.Am ft. Nicki Minaj

SPRINTS – 20 seconds on 10 seconds off (medium tension)

Nigg*s in Paris – Jay Z ft. Kanye West

CLIMB (building up, seated or standing)

Criminal – Britney Spears

ROLLING HILLS (1 minute up climbing heavy, 1 minute down seated flat fast)

Don’t Stop The Party  – The Black Eyed Peas

HEAVY CLIMB (seated)

‘Til the World Ends -Britney Spears ft. Nicki Minaj & Ke$ha

ENDURANCE RIDE (seated flat 9/10 effort)

Blow (Cirkut Remix) – Ke$ha

SPRINTS (40 seconds on, 20 seconds off on a flat road)

Good Feeling – Aviici ft. Flo Rida

CLIMB (seated/standing building)

In The Dark – DEV

CLIMB (maxing tension up to 10/10 effort 3x)

T.H.E. (The Hardest Ever) – Will I Am ft. J Lo

LIFTS (stay on hill, 8 counts up and 8 counts down)

We Found Love – Rihanna ft. Calvin Harris

ENDURANCE (seated 9/10 effort)

Rolling in the Deep (dBerrie Remix) – Adele

TEMPO (spin up with the music, use whatever’s left!)

Samb-Adagio – Safri Duo

COOLDOWN/STRETCH (bring on the cheese)

I Was Here – Beyonce

Who You Are – Jessie J

Filled with plenty of Ke$ha, Britney, etc. Go get sweaty!


Playlist – December 21, 2011

I made this playlist right after my exam (which was poopy, but let’s not talk about it) so I was surprised at how well the class worked!

I called it SANTA:

-Paradise – Coldplay

FLAT ROAD SPRINTS (20 seconds on, 10 seconds off x 5)
-Crank it Up – Akon / David Guetta

SEATED CLIMB (start at moderately heavy and add a half turn at 30, 1:30,…5:30)
-Piece of Me (remix) – Britney Spears

ROLLING HILLS (1 minute standing climb heavy/1 minute seated flat fast)
-Use Somebody (remix) – Kings of Leon

ENDURANCE (flat at point where you want to quit/on the edge of losing your breath)

-Good Feeling – Avicci/Flo Rida

CLIMB (lifts)

-Suave (Kiss Me) – Pitbull

SPRINT PYRAMID (flat road, on 30/off 30/on 60/off 30/on 90/off 30/on 60/off 30/on 30)

-Rolling in the Deep (remix) – Adele

ENDURANCE (flat, same as before with effort at max you can maintain)

-Samb-Adagio – Safri duo

SPIN UPS (70, 80, 90, 100% max speed on a flat road with the music x3)

-Adagio (remix) – Tiesto


-Mistletoe – Justin Bieber

-All I Want for Christmas is You – Justin Bieber

Note: I only included Biebs in honour of my bffaeae Bonnie, who saw him in concert last night! Life dream coming true, much. I decided to throw in the videos because there were so darn many remixes and cuz I have so much free time ;)!  I also have to add that I broke out the Jillian quote (“If you’re not failing, you’re not trying hard enough”) today for the spin-ups, because the last interval is 2 minutes long and I am asking for full out. Sometimes you have to get stuck to show you that you reached that edge…so failure’s a good thing in my books! 🙂

Enjoy! If there’s ONE you’re going to listen to and add to your own workout mix, make it the Adele remix. LOVE!

What’s the best song you’ve heard lately?
…I would LOVE suggestions!  

Another day gone…

Today was one of those days I kind of feel like got away from me…

I did make it to starbucks where I did some studying, had some lunch (did NOT sit well,  so I got a little sick 😦 ), and watched the snow fall.


This holiday turkey sandwich was a little weird with the stuffing on it so I took it off. I love cranberries with turkey though so I think I'd get it again!

BONUS: I got to see Bonnie (briefly) today.  I told her I needed study time but then remembered Ed was being the dick who wanted to make me feel bad about yesterday and who in their right mind wouldn’t want to see someone as freaking awesome as Bonnie (check out her blog)?!

We have matching shoes. I’m not telling who copied who on the knock off Uggs (which I know are tacky but they feel like slippers so there’s a comfort thing involved).


The afternoon went quick and I came home and made a new spin playlist for tonight’s class (which I was just covering for someone!). It went well even though the mic wouldn’t work (boo).

Playlist for tonight:

Pitbull – International Love
Suave (Kiss Me) – Nayer feat. Mohombi & Pitbull


Building on a flat road, surges in the last set
Adagio Remix

1×1 (1 minute standing heavy climb, 1 minute seated fast flat)
The Black Eyed Peas – Don’t Stop The Party 6:19

Flat Endurance ride
Avicii ft. Flo Rida – Levels [Good Feelin]

Hill (building up seated/standing)
David Guetta (feat. Sia) – Titanium

Endurance (climbing 5 minutes, flat road for last 2)

Standing sprints

Climbing with lifts
Rihanna – You da One Lyrics

Rolling hills sprints in between x 4
Delerium ft. Sarah McLachlan – Silence [Tiesto Remix]

Turn Me On 3:20 David Guetta

Foster The People – Call It What You Want
Jessie J -Who You Are

When I got home I was starving so I made a quick dinner after my shower. Grilled cheese with spinach and a cup of broccoli soup! Delicious. I ate a lot of cheese…


Now I’m enjoying some hot chocolate and thinking about studying. I’ve got a goal of finishing up 3 sections tonight, which means I might be up kind of late! Good thing I’ll be on a sugar rush.

I feel a deep post coming on…stay tuned!

Spin Playlist, December 7!

Here it is folks.

Just a disclaimer that I used some “weird” music this week. I think it helps people focus and every once in a while I like to throw in a bunch of songs that are just instrumental, drums, etc. to FORCE people into focusing on the music. Since my class is in the candlelight on Wednesdays, this was a prime opportunity. I got positive feedback after and no one complained, so I think I’m safe to incorporate my cycling music into the mix more often (it’s from in the Shop Music section)…as an aside, this was the best certification I did (I also have 2 PT certs from CPTN and CanfitPro, a Reebok Cycling one, my YMCA Group Fitness and my CanfitPro Fitness Instructor Specialist certs but really only maintain the Canfit one because it’s too expensive to do the others).


Pre Class:
Britney Spears (feat. Nicki Minaj & Ke$ha) – Till The World Ends (Remix)
September – Party In My Head 4:20
Atlas 6:31 Wssc 2008

Lifts (flat road):
Spinning In Vegas — 127 Bpm 7:11

Hill 1 (building seated/standing, standing from 7/10 to 10/10 4 times, seated heavy):
David Guetta (feat. Sia) – Titanium [HQ] Lyrics 3:51
Around Me 7:12
Rihanna – You da One Lyrics New 3:26

Seated flat spin ups:
Lady Gaga – Scheiße (Audio) 3:46

Hill 2 (building seated/standing, standing with passing intervals of sprinting up the hill)
Love You Like a Love Song 3:08

Endurance sequence (seated flat, steady climb)
Avicii ft. Flo Rida – Levels [Good Feelin] [2011] [HQ] 3:38
Opium — 107 Bpm 7:19

Flat finish with sprints:
Samb-Adagio 5:58 Safri duo

Fly 4:38 Rihanna / Nikki Minaj
Switchfoot – Learning to Breathe 4:35


What’s your favourite song to spin to? Type of music to spin to?
Do you even do spin?
Any suggestions for workout songs I’m missing?