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Brooklyn Fit Chick Playlist: “New Year’s Day” Ride U2, Pompeii, Foos, The Sheepdogs & More 2

BROOKLYN FIT CHICK’S PLAYLIST

“New Year’s Day” (50-minute Ride)

new-year-day-u2_1388112442

 

Hey there! Hi there! Ho there!

It might seem by the title of this week’s playlist that I was celebrating the arrival of 2014 and therefore it is special for the New Year’s holiday. No! The first track (one of U2’s best IMHO) just happens to be an excellent song to start off a class. The beat is strong, consistent and helps everyone get into the mood to ride. Therefore–you can use this playlist any time of year for a kick ass workout.

 

  • New Year’s Day: U2

Great warm-up song that can be played any time of year. Really!

 

  • Welcome to Paradise: Green Day

I always like to think of this song as THE perfect second tune to play in a spin class as it ramps up the energy and gets everyone in a good mood.

  • Gettin’ Jiggy With It: Will Smith

Is there anyone more charming and likable than Will Smith?

 

  • But if You Close Your Eyes: Pompeii

This could be my new favorite band as they write some of the best songs for working out and getting motivated to move.

 

  • No More Drama: Mary J. Blige

I have talked about this tune before but it truly  is fantastic for hills and climbs.

 

  • Modern Love: David Bowie

I like to do strength intervals here with 15-seconds of hard work and 30-second rests in between.

 

  • Feeling Good: The Sheepdogs

This is another song I have talked about before but it is just too damn catchy for words!

 

  • Times Like These: Foo Fighters

One of my students recently told me “every time I hear the Foo Fighters– I feel like doing sprints.”  The Foos know how to get people excited!

 

  • White Rabbit: Jefferson Airplane

“Remember what the door mouse said …feed your head!”

 

  • The Hardest Button to Push: The White Stripes

Bump, bump, bump—I love the beat of this song.

 

  • Ghosts: Ladytron

My students climb to this with gradually increasing resistance with the last minute being the toughest part. I tell them to work at their top level until they hear the gong. If you listen to this song you will know what I mean.

 

  • The Impression I Get: The Mighty Mighty Bosstones

I am not sure what a “bosstone” is but I do love this 90s tune.

 

  • That’s the Way: Led Zeppelin

Throwing in a little Zep gives me the happies.

 

That’s all I have today folks. Let me know about some of your favorite songs and radio stations. I am always looking for good tunes.

Until next time…

Ox Ox,

BFC

Brooklyn Fit Chick

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Brooklyn Fit Chick Vlog 67: NYC Blogger Brunch Deets, 21-Day Sugar Detox, & More 5

Brooklyn Fit Chick Vlog Episode 67

Featuring: The Brooklyn Fit Chick NYC Bloggers Brunch, 21 Day Sugar Detox, Fitbloggin’, Diets in Review Article, & The Cutest Video of the Week

Plus: My Brand-New Super-Secret Ambassadorship

BFC Brunch Invite

Hey there! Hi there! Ho there!

I have had a rather hellish week dealing with getting my health insurance to kick in and will not besmirch this post with the negativity it has brought into my life. That I will save for its own post tomorrow! In this week’s Vlog post I will discuss:

The New York City Health & Fitness Bloggers Brunch! Park Slope, Brooklyn// Saturday, January 25th

Attention all health & wellness Bloggers because I am hosting a bunch at chez moi and I want to meet you all in person. The invite details are up top and I am getting together a fantastic goodie bag together so PLEASE RSVP me at brooklynfitchick at gmail dot come for all of the deets.

 

21-Day Sugar Detox:

Clowns to the left of me—jokers to the right and I am smack dab in the middle of this 21-Day Sugar Detox from the amazing Diane Sanfilippo, BS NC who is the author of not only the 21-Sugar Detox Cookbook but also my favorite cookbook of all time Practical Paleo. Wish I could say it was easy and I have been perfect but alas, my candy cravings (brought on by excessive stress) were so strong the other day I chowed down on a few tic tacs from my purse as if my life depended on them. Oh, and I may have had a glass of red wine or two (or three…)

However, I am sticking to it as closely as possible and am enjoying the results so far (skin clear, gut feels fine, no bloating—score!)

Here is a photo of the “Beef & Bacon Cottage Pie” I made last weekend that rocked my socks off. Deeeeee-liscious!

 

Outstanding!

Outstanding!

FitBloggin 2014:

Once again this year I am going to be a speaker at Fitboggin! Whoopee! If you are curious about the annual convention check out the details here http://fitbloggin.com/. Can’t wait to see all of my peeps in Savannah!

 

Diets in Review:

I was thrilled to be included in this article from Diets in Review talking about the sheer number of e-mail subscriptions that overwhelm my inbox each day. (For the record I subscribe to Fit Bottomed Girls, Fit Sugar, Cracked.com and Mental Floss.)

 

Cutest Video in the Whole Wide World (This Week)

If you are wondering what it would look like for the most adorable baby in the world to meet her uncle for the first time who just so happens to be her dad’s identical twin check it out here. You’re welcome!

 

My New Super-Secret Ambassadorship:

I was hoping to make the official announcement today but I have a new ambassadorship that I am DYING to talk to you all about but my lips have to be sealed a few more days. It should all be sorted out soon but here is a hint: it’s a company that is about cycling and women. More to come soon!

In the meantime—here is this week’s Vlog post:

 

Love y’all! Talk soon.

 

Ox Ox,

BFC

Brooklyn Fit Chick

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Brooklyn Fit Chick Playlist “Wake Me Up” 50-Minute Ride Avicii, Lorde, Jack White & More 7

BROOKLYN FIT CHICK’S PLAYLIST

“Wake Me Up” (50-minute Ride)

Avicii

Avicii

 

Hey there! Hi there! Ho there!

My playlist this week features a mixture of new tunes and few classic gems for a true interval ride. The energy level goes up and down so it is perfect for Tabata and sprint drills. Enjoy!

 

  • Wake Me Up: Avicii

This Swedish DJ’s real name is Tim Bergling and he has possibly the most gorgeous face I have ever seen on a man or woman. Just look at those blue eyes and high cheekbones…sorry, what were we talking about?

 

  • Pompeii: Bastille

Quoting directly from Wikipedia here: “Lyrically, the song is inspired by the Roman town known by the same name, which met its fate with the eruption of Mount Vesuvius.”

  • All the Small Things: blink-182

The one and only blink-182 song I know. Love it.

 

  • Dancing With Myself: Billy Idol

I think Billy Idol is one of the sexiest rock & roll singers of all time and this song has long been a “dancing around my bedroom like a fool” staple in my life.

 

  • Sunday Morning: k-os

A really fun tune for running sprints.

 

  • Apparitions: Matthew Good Band

For the first “climb” in this set I like this one from the Matthew Good Band.

 

  • Dog Days Are Over: Florence & the Machine

This was one of my favorite songs from her first album and is perfect for when you want your class to work harder and give more energy.

 

  • My Songs Know What You Did in the Dark: Fall Out Boy

Kind of, sort of THE perfect workout tune which makes everyone helpless against its charms.

 

  • Love Interruption: Jack White

I have a thing for pasty white guys who croon for love.

 

  • Do What U Want: Lady Gaga (with R. Kelly)

Gaga was just so damn charming on the Howard Stern Show that she can do no wrong in my eyes.

 

  • The Perfect Life: Moby (featuring Wayne Coyne)

I am not sure if everyone is aware of this but MOBY HAS A NEW SONG YOU NEED TO CHECK OUT NOW!

 

  • Pump It: The Black Eyed Peas

If you want to get a group to move hard just one last time, this is what you need to play for them.

 

  • XO: Beyoncé

This is my absolute favorite song on her new album.

 

That’s all I have today folks. Let me know about some of your favorite songs and radio stations. I am always looking for good tunes.

Until next time…

Ox Ox,

BFC

Brooklyn Fit Chick

Follow me on Twitter: “BrooklynFitChik” (note the spelling!)

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Brooklyn Fit Chick Named in @DietsInReview “Best of 2013” #sweatpink #fitapproach 8

Brooklyn Fit Chick Featured in Diets in Review “Best of 2013”

Whoo hoo!

 DIR Round

Hey there! Hi there! Ho there!

So sorry for the delay but I went down a holiday shopping & then shipping rabbit hole and am just starting to get back into gear. Then what happens—I get sick! So whilst I fight off my annual December cold (the Vlog will have to wait until next week my friends!) let me take a moment to say THANK YOU to my friends at Diets in Review for featuring little ole me in their “Best of 2013” post. I am beyond thrilled to be included with such an amazing crew of online health & fitness peeps.

Check it out here! The Best of 2013: From Fearless Selfies to Fitness Leaders the 26 Must-Follow Names in Fitness

Congrats to so many of fellow “Besties” including Josie, Martinus, Jamie, Alan, Carla, Jenn, Emily, Ronnie and Leah.

I will be back soon with magazine reviews, giveaways and more starting tomorrow.

Until next time…

Ox Ox,

BFC

Brooklyn Fit Chick

Follow me on Twitter: “BrooklynFitChik” (note the spelling!)

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Brooklyn Fit Chick News! The Launch of SweatGuru #sweatpink @TheSweatGuru 0

Brooklyn Fit Chick News!!!

SweatGuru Launches in San Francisco, New York and Los Angeles

 SweatGuru

Hey there! Hi there! Ho there!

Whether you are a gym goer looking to find (and book online) classes around the city OR you are a trainer looking to boost your clientele and need a professional looking system—you need to try out SweatGuru. The idea was created by Sweat Pink founder and CEO Jamie Walker and incorporates her love of fitness along with her entrepreneurial tech acumen. (Full disclosure—I am a Sweat Pink ambassador.)

You can find out more about them on Facebook and Twitter plus I will be speaking soon to Jamie about more details on how you can use SweatGuru to increase your fitness-based business (getting more clients!) and find out new and cool classes in your area.

Be sure to check them out!!

SweatGuru Launches in San Francisco, New York and Los Angeles to Make Finding a Workout Easy

San Francisco, CA – October 30, 2013 – SweatGuru, the marketplace that connects consumers with fitness classes, launched today in San Francisco, New York and Los Angeles. SweatGuru gives consumers an easy way to discover, book and share fitness classes online. The company offers small and mid-size fitness businesses a free way to market classes online and an easy, affordable solution to manage their business.

 

No matter where a consumer is on their fitness journey, SweatGuru will help them discover groups and services ranging from personal training to spinning to yoga, and manage their fitness profile online. With SweatGuru, people can find local classes, follow instructors or trainers in their area, then reserve and pay for classes with a couple of clicks.

 

For fitness professionals, creating a business profile and listing classes on SweatGuru.com is always free. For a reasonable monthly fee starting at $19 per month, SweatGuru offers a simple, out-of-the-box way to run a small or mid-size fitness business ranging from 1 to 20 employees. Managing instructor schedules, client reservations and collecting payments online are all features of the core product. SweatGuru offers every new fitness professional a 30-day free trial.

 

“SweatGuru was born out of the need for a better way to manage my growing bootcamp business, take reservations and stay in touch with clients,” said Jamie Walker, SweatGuru co-founder and CEO. “As a fitness consumer, I also wanted an easy way to discover, reserve and pay for classes in my neighborhood. SweatGuru is built by fitness pros for fitness pros. We will start by growing our network in San Francisco, New York and Los Angeles, and look forward to expanding to other markets soon.”

 

IBISWorld estimates that fitness is a growing market in the U.S., expected to reach over $26 billion in 2013.

 

“SweatGuru is the only easy, affordable way I have found to manage my dance business and grow my client base,” said Minila Shah, founder of Ajna Dance in New York, New York. “I love that listing classes is always free, but the real value is in the $19 per month package that helps me make more money and save time managing my schedule and payments. The SweatGuru team understand my needs and has built a solution that I rely on every day to run my business.”

 

About SweatGuru:

SweatGuru is the online marketplace for fitness classes and experiences. By allowing anyone to organize, discover, book and share fitness classes online, SweatGuru takes the work out of working out. The company offers the first easy-to-use, affordable online business management solution for marketing, scheduling, payments and more, and allows busy fitness professionals to spend more time teaching and less time behind a desk. SweatGuru is headquartered in San Francisco, CA.

Until next time…

Ox Ox,

BFC

Brooklyn Fit Chick

Follow me on Twitter: “BrooklynFitChik” (note the spelling!)

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Brooklyn Fit Chick Newest Fit Bottomed Girl Post: Trying Out Fitness Classes in NYC! 0

BROOKLYN FIT CHICK LATEST FIT BOTTOMED GIRL POST

Trying  Out Physique 57, Moksha Yoga NYC, The Fhitting Room and Bari Studio

Bari Studios: SoHo

Bari Studios: SoHo

 

Check out my latest NYC fitness studio reviews from Fit Bottomed Girls here: http://fitbottomedgirls.com/2013/10/4-hot-new-group-exercise-classes-to-try/

New Playlist Time! With Katy Perry, Serena Ryder, Lorde, The Lumineers and More. #Playlist 8

BROOKLYN FIT CHICK’S PLAYLIST

“What I Wouldn’t Do for You” (50-minute Ride)

Katy Perry

Katy Perry

Hey there! Hi there! How there!

I am officially off vacation mode and back to doing what I love to do—write for you lovely people! So today I bring to you my latest playlist which features some new music (and artists) mixed up with some of my favorite rock tunes to get you through your next workout. Let me know what you think of them!

 

  • What I Wouldn’t Do: Serena Ryder

Serena is a Canadian artist who is just starting to catch on here with her hit Stompa. This is her next single which I think makes for a perfect warm-up song.

 

  • Out of My League: Fitz & the Tantrums

I like this fun & quirky beat.

  • Recovery: Frank Turner

With a name like Frank Turner you think he would be a Chicago bluesman but this Frank Turner is an English folk/punk dude who knows how to write a catchy tune.

 

  • Stubborn Love: The Lumineers

This is one of those songs I am not sure if I love it because I hear it everywhere or if it because I think it is good—but I love it.

 

  • Tonight, Tonight: The Smashing Pumpkins

Not to date myself but I could drive all day to this song back in the 90s.

 

  • Synchronicity II : The Police

I am a HUGE Police fan and always loved this song & video but I can’t get the original video on You Tube dammit! Try this clip out instead which I pray to god includes a political ad that features Miss Bunny in it. It made my day!

 

  • Royals: Lorde

Check out this super cool video and know that this singer/songwriter is just 16 years-old! Some people complain about her being played on Alternative radio but I tell them to go to hell. Lorde rules!

 

  • All My Life: Foo Fighters

I love my Foos when the energy needs to go through the roof.

 

  • Steady As She Goes: The Raconteurs

This is for my friend Jennifer who is IN LOVE with Jack White.

 

  • Blurry: Puddle of Mudd

Ignore the fact that the singer Wes Scantlin has his issues and enjoy this old grunge one-hit wonder (Is there any more of an ignominious fate than that?)

 

  • Roar: Katy Perry

Here is the official video which I love almost as much as this song. I am not being snarky here. I LERVE this so much. But one criticism–she kind of looks like an overly glam Alanis Morissette here, no?
 

 

  • You’ve Got Time: Regina Spektor

Have you seen/read Orange is the New Black yet? No? Well get on it dammit!

 

  • Timeless: The Airborne Toxic Event

This is the song I think should be played at graduations everywhere.

 

That’s all I have today folks. Let me know about some of your favorite songs. I am always looking for good tunes!!

 

Until next time…

 

Ox Ox,

Brooklyn Fit Chick

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Training Tips from Jennifer Van Allen of @RunnersWorld (Part 2) #runchat #sweatybetties 1

Brooklyn Fit Chick Special Interview!

Jennifer Van Allen

Special Projects Editor of Runner’s World and author of Runner’s World Big Book of Marathon and Half-Marathon Training

 

Runner's World August 2013

Runner’s World August 2013

Hey Gang!

Today I am featuring the second part of my interview with Jennifer Van Allen (Special Projects Editor) of Runner’s World where she talks about her favorite training tips for runners. Please know that you should plan to run frequently for at least a year before planning your first marathon.

Enjoy!

Jennifer Van Allen/Runner’s World

Jennifer Van Allen/Special Projects Editor of Runner's World

Jennifer Van Allen/Special Projects Editor of Runner’s World

 

Completing a marathon is an amazing, life-changing experience. Covering 26.2 miles (a distance most people hate to even drive!) on foot helps you discover just how strong you are, how much more powerful you are than you could have ever possibly imagined. And once you make those discoveries on the road, that new sense of power, and self-confidence spills over into other corners of your life – your friendships, your career, your love life, etc.   Every finish line is just the start of a whole new adventure.

However, we typically recommend that you have at least one year of experience running regularly (3 to 5 times per week), then follow at least a 16-week training program to prepare for the event. (Runner’s World offers over a dozen marathon training plans, for people of all abilities and level of fitness at runnersworld.com/trainingplans.com)

We also offer the Runner’s World Challenge, an online coaching service for folks training for marathons and half-marathons. http://www.runnersworld.com/challenge

For half-marathons, it’s best if you have at least six months to a year of experience running regularly, and follow a 10 to 14-week training program. (RW has over a dozen of those plans too at runners world.com/trainingplans).

Why bother with a training plan?

A plan helps you gradually build up the fitness you need to cover 13.1 or 26.2 miles feeling strong without getting hurt. One of the biggest challenges of training for a long-distance race is getting to the starting line injury free. Many runners run too many miles too fast, before their bodies are ready, or without giving them enough opportunity to recover, and they develop overuse injuries, like shin splints, IT band syndrome, plantar fasciitis, runner’s knee, etc. That’s because the musculoskeletal system (bones, ligaments, joints) take much longer to adapt to running than the cardiovascular system (the heart and the lungs.)

So, with a training plan you gradually build your mileage, starting with 20 to 30 miles per week with a 10-mile long run, and peaking with a 50 to 60-mile week with a 20-mile long run. Most plans also have a built in taper, a period of reduced mileage in the weeks before the race, to give your body a chance to recover from the work it’s endured, and rest up for the race effort ahead. Most importantly, the plan will feature longer two to three-hour runs to prepare your feet, lungs, legs, heart, and head for the challenge of covering the race distance.

Those long runs are “race rehearsals,” so in addition to getting accustomed to spending hours on your feet, as you’ll have to do on race day, you’ll also get an opportunity to try out different type of gear, shoes, apparel, and fueling. There are so many different products on the market. There’s no one product that’s best for everyone. So you have to find out what product is best for you.

One of the key aspects of training is learning how to eat on the run. When you’re on the road for more than 75 minutes at a time, you’ll need to refuel with 30 to 60 grams of carbs/hour on the road. This helps keep your energy levels stable all the way to the finish, so you avoid hitting the fabled “wall.” Many people use products like energy gels, sports drinks, chews, and even real food to do this. It’s important to start regularly fueling about 30 minutes into the long run or race, and keep refueling at regular intervals all the way to the finish. If you wait until you’re tired or hungry, it’s too tough to catch up.

A lot of the race day advice boils down to “do what’s worked for you during training.” Each person is different in terms of the types of foods they can tolerate while they’re on the road. So it takes time to test out different products to figure out what works for you.

Thank you again Jennifer!!!!

Ox Ox,

BFC

Brooklyn Fit Chick

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Brooklyn Fit Chick Interview with Jennifer Van Allen of Runner’s World @runnersworld #runchat #sweatybetties 0

Brooklyn Fit Chick Special Interview

Jennifer Van Allen

Special Projects Editor of Runner’s World and author of Runner’s World Big Book of Marathon and Half-Marathon Training

Runner's World August 2013

Runner’s World August 2013

Hey Gang!

I am planning on walking either my first marathon or half-marathon this coming Saturday with Walk the Walk NYC and decided that I needed the best of the best to advise me on how to train and what to expect for my big first—whatever it turns out to be. (Check out my latest Vlog where I go into my dilemma in more detail.)

So the good people at Runner’s World offered me a chance to interview their Special Projects Editor, Jennifer Van Allen who in turn gave me so much great information that I am posting this in two parts. Wee!

Today Jennifer advises gives us her best tips for handling your first marathon and half-marathon. Tomorrow will feature her advice for proper training techniques. Enjoy and happy running (or walking!)

 

Jennifer Van Allen/Special Projects Editor of Runner's World

Jennifer Van Allen/Special Projects Editor of Runner’s World

RUNNER’S WORLD TIPS FOR MARATHONS & HALF-MARATHONS

Even for seasoned racers, the days before a marathon or half-marathon can be stressful. With all the hope and hard work that you invested in your goal event, you want to arrive at the starting line feeling calm, healthy, and ready to run your best. Here are a few reminders to keep you on track in the critical days and hours before the starting gun fires, and to help you recover after you cross the finish line.

THE DAYS BEFORE THE RACE

Don’t do anything new. Race day isn’t the time to try new shoes, new food or drinks, gear, or anything else you  haven’t used on several training runs. Stick with the routine that works for you.

Don’t overdo the expo. Pick up your race number, but give yourself a time limit and stick to it. Get off your feet and relax before the race.

Graze, don’t chow down. Rather than devouring a gigantic bowl of pasta the night before the race, which could upset your stomach, try eating carbs in small increments throughout the day before the race.

Put your hands on your bib and chip. The night before the race, put your chip on your shoes, and fasten your bib on to your clothes. Those are two supplies you must have at the starting line. Don’t show up without them!

RACE DAY

Don’t overdress. It will probably be cool at the start, but don’t wear more clothing than you need. Dress for 20 degrees warmer than it is outside. To stay warm at the start, bring clothes that you can throw off after the first few miles.

Set at least two goals. Set one goal for a perfect race and another as a backup in case it’s hot, windy, or it’s just not your day. If something makes your first goal impossible halfway through the race, you’ll need another goal to motivate you to finish strong.

Fix it sooner, not later. If your shoelace is getting untied, or you start to chafe early in the race, take care of it before it becomes really painful later in the race.

Line up early. You don’t want to be rushing to the starting line, so don’t wait for the last call to get there.

Start slow, and stay even. Run the first 2 to 3 miles 10 to 15 seconds slower than goal pace, with the idea that you’ll finish strong. Don’t try to “bank” time by going out faster than your goal pace. If you do that, you risk burning out early. Try to keep an even pace throughout the race, and save your extra energy for the last few miles.

AFTER THE RACE

Keep moving. Get your medal and keep walking for at least 10 minutes to fend off stiffness and gradually bring your heart rate back to its resting state.

Refuel. Within 30 minutes of finishing, refuel with carbs and sources of lean protein. If you can’t eat post-race, pack a recovery drink in your gear bag. Within a few hours try to eat a regular healthy meal with carbs and protein.

Get warm. Change out of the clothes you ran in, and get into dry clothes as soon as possible. After you cross the finish line, your core temperature will start to drop fast, and keeping sweaty clothes on will keep you cold.

The next day, get going. As sore as you might feel the day after the marathon, it’s important to do some sort of nonimpact activity like swimming, cycling, or working out on the elliptical trainer. The movement will increase circulation to your sore muscles and help you bounce back sooner. Just keep the effort level easy.

 

That’s all for today! Be sure to come back tomorrow for the rest of Jennifer’s advice for training. (Thanks Jennifer!)

 

Ox Ox,

BFC

Brooklyn Fit Chick

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