Return of The Songs of Summer-2014

30 Jul

Hey there! Happy Wednesday!. Can I tell you how much I love summer vacation?


Aside from the obvious increase in blog posting, I am able to take fitness classes that I otherwise wouldn’t have time for. My knees have been giving me some trouble lately, so I have been trying some new (to me) workouts and I have to say I’m really enjoying them! One of them is of course Yoga, which I think I’ve mentioned before. I’ve been ‘practicing’ since about November and although I can usually only go once a week with my teaching (both kindergarten and cycling) schedule, I really am loving it. It helps that I have a wonderful instructor. 🙂 I’ve been able to up my yoga classes to two per week over the summer which has been great. If you are a cycling instructor that has never tried yoga, I highly recommend it as a compliment to cycling.


I guess it depends on the type of yoga that you are participating in. Mine involves slow movements and poses with a lot of stretching, breathing and relaxation. It is a form of Hatha Yoga. I honestly don’t know much about it, except that I feel like a million bucks when I’ve leave that place!

Another class that I thought my knees might really enjoy this summer is Deep Water Jogging.


Again, if you haven’t tried this one, you definitely should. I have to be honest, when I entered the water for the first time and saw that every other participant was at least 20 years older than I was, I figured this was going to be a piece of cake. I couldn’t have been more wrong! That s**t is hard!!! Wow! What a total body workout and really fun too. And you get to wear these sassy little belts around your waist:


🙂 I will definitely miss this one when I go back to work in the fall.

Anyway, enough about my summer. Hope yours is going great!!! Last week I put together a collaborative Spotify playlist of the Songs of Summer 2014. Many of my amazing instructor friends helped out with this one so thanks again for the entries!

I know that several of you are already creating playlists using these songs, but I thought I’d share what I came up with and how I used them in my Saturday class last week. The group loved all the songs-even ‘Happy’-which I used as a warm up. I know it’s waaaaay overplayed, but I dare you not to smile or sing along when you hear it.

Before I show you the playlist, here’s the link for song #2, which is a remix of Sam Smith’s ‘Stay With Me’:
(click on the picture for the free download)

Screen Shot 2014-07-29 at 12.21.18 PM

Teaching notes:

Happy (3:53): Warm up in the saddle

Stay With Me (4:08) Continue to warm up in the saddle and then bring it out of the saddle for a light, standing climb.

Maps (3:10) Alternate seated and standing climb

Turn Down For What (3:34) Seated acceleration @ :19 (20 seconds), 1:16 (20 seconds) and 2:12 (30 seconds)

Am I Wrong (4:08) :00-:48 Standing climb :48-1:52 Seated climb; 1:52-2:56 Standing climb, 2:56-3:28 Seated climb

A SKy Full of Stars (4:28) Seated climb

Sing (3:35) Jumps on a hill @ 1:11 (8 ct.), 2:32 (4 ct.), 3:35 (4 ct.)

Love Runs Out (3:44) Standing climb

Love Don’t Die (3:03) Seated flat

Arcadia (3:53) Seated accelerations @ :49 (30 seconds) 2:39 (30 seconds) *I think we squeezed another 20 second surge for the last 20 seconds of this songs.

Lovers on the Sun (3:24) Riders choice

The Grind : Recovery

Tabata: Seated accelerations 8×20 with 10 second recoveries (Not a ‘Song of the Summer’ for sure, but Tabata songs are never go out of style, do they?

Rude:Cool Down

Stay With Me: Stretch

Have fun singing along to this playlist!! We sure did!

2 Responses to “Return of The Songs of Summer-2014”

  1. sarah vickers July 30, 2014 at 9:01 pm #

    Hi Chris, has anyone else had trouble with your link to Sam Smith? I am wondering if I can not download it because I am in Canada…..btw, also a teacher, also am loving summer vacation, I got PiYo certified – another amazing class to try out if you can find one.

    • chrispins July 30, 2014 at 9:14 pm #

      Hi Sarah! I tried the link and it seems to be working. I got it on so you can head over there and search it. Hopefully you can get it that way. I’m dying to try PiYo! The are offering a trial class at my Y next week along with a 30 minute Insanity class. I’m not really interested in the Insanity but I will be trying out the PiYo. I heard that it’s not hard on your joints, correct? Looks like a blast, since I love both Pilates and Yoga! Enjoy the rest of your vacation!

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