Tag: group x

Posted on

60+ Halloween Workout Songs—From My 10 Years as a Trainer

Halloween Workout Songs and Playlist

Fitness instructors love Halloween — it’s one of the most common themed classes all year. But, let’s be honest, if I have to hear Monster Mash one more time, I’m going to rip my ears off. Most of the traditional Halloween workout songs are cheesy and overplayed. So, it’s up to us instructors to add a twist to the traditional Halloween playlist, so participants (and instructors alike!) aren’t moaning and groaning like goblins.

Here are a few ideas to mix up your Halloween workout songs and playlist.

Halloween Workout Songs Playlist #1: I Want Candy

As a kid, the best part about Halloween was all the candy. Lucky for us, there are so many good songs out there about that sugary or chocolatey goodness. Let your participants know that your Halloween playlist is going to be sweet this year, and then let your workout songs do the talking.

Here are a few ideas:

  1. I Want Candy, Bow Wow Wow
  2. Sugar, Maroon 5
  3. In My Pocket, Mandy Moore
  4. Birthday Cake, Rihanna
  5. Sweet Caroline, Neil Diamond
  6. Chocolate, Big Boi feat. Troze
  7. Honey, I’m Good, Andy Grammer
  8. Candyman, Christina Aguilera
  9. Sweet Nothing, Calvin Harris feat. Florence Welch
  10. Honey, I’m Home, Shania Twain
  11. Sweetness, Jimmy Eat World
  12. Sweet But Psycho, Ava Max
  13. I Want Candy, Aaron Carter
  14. Sugar, We’re Goin Down, Fall Out Boy
  15. Cherry Pie, Warrant
  16. Birthday Cake, Rihanna
  17. I Can’t Help Myself (Sugar Pie, Honey Bunch), Four Tops
  18. Tootsie Roll, 69 Boyz
  19. Sucker, Jonas Brothers
  20. Pour Some Sugar On Me, Def Leppard [Cool Down]

Bonus! I put a bunch of these songs into a killer candy-themed indoor cycling routine! Enjoy it here. 

Halloween Workout Songs Playlist #2: Cool Costumes

As an adult, Halloween is all about the costumes. Feel free to broaden the playlist a bit to encompass anything related to dressing up.

Here are a few ideas:

  1. Buttons, by Pussycat Dolls
  2. Raspberry Beret, by Prince
  3. Dude, Looks Like a Lady, by Aerosmith
  4. Lace and Leather, by Britney Spears
  5. Sharp Dressed Man, by ZZ Top
  6. Wannabe, by Spice Girls
  7. Circus, by Britney Spears

Halloween Workout Songs Playlist #3: Spooky or Villain Vibes

This one is another one of my favorite workout song playlists for Halloween. Honestly, I made so many good ones! But, this has THE BEST spooky vibes. If you want to turn Rihanna’s, “Disturbia,” into a full workout playlist, this will be your jam. Give it a listen and let me know what you think!

  1. “Villain,” Bella Poarch
  2. “I’m in Love With a Monster,” Fifth Harmony
  3. “My Songs Know What You Did in the Dark,” Fall Out Boy
  4. “W.I.T.C.H.,” Devon Cole
  5. “Bring Me To Life,” Evanescence
  6. “bad guy,” Billie Eilish
  7. “Disturbia,” Rihanna
  8. “Teeth,” 5 Seconds of Summer
  9. “Ghostbusters (I’m Not Afraid),” Fall Out Boy, Missy Elliott
  10. “Play with Fire (feat. Yacht Money),” Sam Tinnesz, Yacht Money
  11. “Claws,” Kim Petras
  12. “Super Freak,” Rick James
  13. “Graveyard,” Halsey
  14. “Scaredy Cat,” DPR IAN
  15. “Bones,” Imagine Dragons
  16. “Bite Me,” Avril Lavigne
  17. “Unholy (feat. Kim Petras),” Sam Smith, Kim Petras

Bonus! I put a bunch of these songs into a fun spooky-themed indoor cycling routine! Enjoy it here. 

Halloween Workout Songs Playlist #4: Lil Boo Theme

For Halloween 2023, I was OBSESSED with the song, “Lil Boo Thing,” by Paul Russell. I devoted an entire indoor cycling routine and playlist to it. Every song has “boo” or “boo-” in it. It’s SO GOOD year round, but especially during Halloween. Here are the songs:

  1. “Lil Boo Thang,” Paul Russell
  2. “BOOMBAYAH,” BLACKPINK
  3. “Ms. New Booty – Radio Edit,” Bubba Sparxxx
  4. “Boom Boom Pow,” Black Eyed Peas
  5. “Booty,” Jennifer Lopez, Iggy Azalea
  6. “Boots On,” Randy Houser
  7. “Low (feat. T-Pain),” Flo Rida, T-Pain
  8. “Bootylicious,” Rihanna
  9. “Boom, Boom, Boom, Boom!!,” Vengaboys
  10. “Boots,” Jessie James Decker
  11. “Booty Wurk (One Cheek at a Time),” T-Pain, Joey Galaxy
  12. “Super Bass,” Nicki Minaj
  13. “BOOM,” Tiesto, Sevenn, Gucci Mane
  14. “My Boo,” USHER, Alicia Keys

Bonus! I put a bunch of these songs into a fun boo-themed indoor cycling routine and playlist. Enjoy it here. 

More Halloween Workout Songs and Playlists

Looking for more Halloween songs and playlists? Join my free indoor cycling weekly routine newsletter. I share a free indoor cycling routine and playlist every week.


Feel free to combine these or choose a couple Halloween workouts songs to start with and then make it your own. While participants will appreciate you mixing up the music, they mostly just want to hear some good tunes that makes them want to work out. So, feel free to loosely interpret the theme you choose, and pick music that inspires you.

Posted on

The Best Motivational Workout Songs & Prompts to Push Yourself Harder

Motivational Workout Songs

I see you looking for motivational workout songs. You’re trying to find something that is going to inspire you to put on your fitness clothes and get moving. Well, the time is now. Go put on that spandex. I’ll wait. When you’re ready, come back and follow one of my seven exercise playlists and motivational prompts below. 

These prompts will help you take your workout from average to exceptional. You’re already halfway there—finding motivational workout songs is a huge piece of getting inspired. The second half is to tap into your mental toughness. You’re fully capable of pushing yourself to do your best with this workout, and these prompts will help you. 

How does it work? 

Simple. Read the prompt and take a moment to think about how you can apply it to your workout. Then, throughout the exercises, come back to the prompt and use it as motivation to increase your intensity level. 

Enjoy! 

Playlist #1: Traditional Motivational Workout Songs

You can find these songs all across the internet, but for good reason: they work. These are songs meant to inspire you to work harder, lift heavier, and run farther. 

Prompt: What’s your fitness mantra? 

A mantra is a word or phrase you can easily repeat to help you concentrate and focus your mind. Think of a simple mantra related to your fitness goal(s) that you can repeat to yourself throughout your workout to help you work harder towards achieving your goals. 

Some examples: 

  • One word: faster
  • Longer than yesterday
  • My best
  • A long, happy life 
  • Booty, booty, booty rockin’ everywhere (Can a mantra also be a song lyric??) 

The Motivational Workout Songs for Playlist #1

  1. “Lose Yourself,” Eminem
  2. “Till I Collapse,” Eminem, Nate Dogg
  3. “Love Myself,” Hailee Steinfeld
  4. “Messiah – Dirty South Remix,” I See MONSTAS, Dirty South
  5. “Thunder,” Imagine Dragons
  6. “Jungle,” X Ambassadors, Jamie N Commons
  7. “The Champion,” Carrie Underwood, Ludacris
  8. “Out Here Grindin’,” DJ Khaled
  9. “Numb / Encore,” JAY-Z, Linkin Park
  10. “Turn Down for What,” DJ Snake, Lil Jon
  11. “She’s Kinda Hot,” 5 Seconds of Summer
  12. “Sweat – Remix,” Snoop Dogg, David Guetta
  13. “Remember the Name,” Fort Minor, Styles of Beyond
  14. “Lose My Breath,” Destiny’s Child
  15. “Way Down We Go,” KALEO
  16. “Go Hard or Go Home,” Wiz Khalifa, Iggy Azalea
  17. “You Shook Me All Night Long,” AC/DC
  18. “Shots,” LMFAO, Lil Jon
  19. “The Other Side,” Jason Derulo
  20. “Whatever It Takes,” Imagine Dragons
  21. “We Are the Champions

Catch the full playlist on Spotify here, or listen here: 

Playlist #2: Motivational Workout Songs That Build Community

If these past few years have taught me anything, it’s that community is so critical to our well being and happiness. For most of us, community is something that we need to work hard to build each and every day—it doesn’t come easily. This is a great prompt for helping build your own sense of community and give back to the greater good in a small way. 

Prompt: Dedicate your workout to someone else. 

Think about the folks in your life that may need some good energy sent their way. Maybe it’s someone that’s struggling with an illness, a challenging job, or a difficult relationship. Maybe it’s a friend that you have been meaning to text and just haven’t found the time—but, dang it, you hope they’re crushing life. 

Pick one person and mentally dedicate your workout to them. Maybe they don’t have the time to workout, but you can workout for them. You can give it your all in your workout as a way to send positive vibes, healing energy, and well wishes their way. 

The Motivational Workout Songs for Playlist #2

  1. “Came Here for Love,” Sigala, Ella Eyre
  2. “Happier,” Marshmello, Bastille
  3. “Are You Gonna Go My Way,” Lenny Kravitz
  4. “Mama,” Jonas Blue, William Singe
  5. “Rise Up,” Andra Day
  6. “You Make My Dreams (Come True),” Daryl Hall & John Oates
  7. “Don’t Let Me Down,” The Chainsmokers, Daya
  8. “I’ll Be There for You,” The Rembrandts
  9. “Sweet Child O’ Mine,” Guns N’ Roses
  10. “Never Let You Go,” Third Eye Blind
  11. “Worth It,” Fifth Harmony, Kid Ink
  12. “I Want You,” Joan Jett & the Blackhearts
  13. “I Wanna Dance with Somebody,” Whitney Houston 
  14. “Buy My Mom a House,” Carolina Rial
  15. “Me & U,” Cassie
  16. “Hold On, We’re Going Home,” Drake, Majid Jordan
  17. “Feels Like Home,” Sigala, Fuse ODG, Sean Paul, Kent Jones
  18. “Who Says You Can’t Go Home,” Bon Jovi, Jennifer Nettles
  19. “Home,” Phillip Phillips
  20. “Got My Mind Set On You,” George Harrison
  21. “Together Again,” Janet Jackson
  22. “Love Will Keep Us Together,” Captain & Tennille
  23. “We are Family,” Sister Sledge
  24. “Family Affair,” Mary J. Blige
  25. “Better Together,” Jack Johnson
  26. “Lean on Me,” Bill Withers
  27. “Come Together,” The Beatles
  28. “We’re All In This Together,” High School Musical Cast, Disney
  29. “I Won’t Give Up,” Jason Mraz
  30. “A Thousand Miles,” Vanessa Carlton
  31. “You Are Not Alone,” Michael Jackson
  32. “She Will Be Loved,” Maroon 5 
  33. “Cheetah Sisters,” The Cheetah Girls
  34. “I’ll Be Missing You,” Diddy, Faith Evans, 112

Catch the full playlist on Spotify here, or listen here: 

Playlist #3: Motivational Workout Songs Inspired By Your Haters

I have some of my best workouts when I channel my anger into my exercises. We’ve all had moments where we were overlooked for a job or opportunity, ignored by someone we admire, or felt like we didn’t quite get what we deserved. Those are great moments to use for motivation when you work out. 

Prompt: What past rejection or failure can you use for today’s motivation? 

Here’s one of mine: at my big girl job (read: not fitness related), I used to work for a company that insisted that I did not deserve a promotion no matter how hard I worked or what my results showed. Fast forward two years, I’m now even a step above that desired promotion and leading a small team. 

I love to use that initial rejection as motivation. Channeling that memory makes me work harder in my workout—and, frankly, in my life. 

Find a memory that really grinds your gears and use it as motivation to push yourself harder. 

The Motivational Workout Songs for Playlist #3

  1. “Sk8er Boi,” Avril Lavigne
  2. “So What,” P!nk
  3. “Thnks fr th Mmrs,” Fall Out Boy
  4. “Gives You Hell,” The All-American Rejects
  5. “I Hate Everything About You,” Three Days Grace
  6. “Here I Go Again,” Whitesnake
  7. “My Own Worst Enemy,” Lit
  8. “You Broke Up With Me,” Walker Hayes
  9. “Another One Bites The Dust,” Queen
  10. “Bye Bye Bye,” *NSYNC
  11. “Problem,” Ariana Grande, Iggy Azalea
  12. “Freaks,” Timmy Trumpet, Savage
  13. “Love Myself,” Hailee Steinfeld
  14. “Attention,” Charlie Puth
  15. “Miss Independent,” Kelly Clarkson
  16. “Heartbreaker,” Pat Benatar
  17. “The Only Good Thing (You Ever Said Was Goodbye),” Joan Jett & the Blackhearts
  18. “Run-Around,” Blues Traveler
  19. “Leave It All Behind,” Cult to Follow
  20. “Don’t Cha,” The Pussycat Dolls, Busta Rhymes
  21. “Hit Me With Your Best Shot,” Pat Benatar
  22. “Ain’t Your Mama,” Jennifer Lopez
  23. “Shake It Off,” Taylor Swift
  24. “Since U Been Gone,” Kelly Clarkson
  25. “What Have You Done For Me Lately,” Janet Jackson
  26. “Sorry Not Sorry,” Demi Lovato
  27. “Independence Day,” 5 Seconds of Summer
  28. “We Are Never Ever Getting Back Together,” Taylor Swift
  29. “Mama Said Knock You Out,” LL COOL J
  30. “Fighter,” Christina Aguilera
  31. “Bad Blood,” Taylor Swift
  32. “Best Days of Your Life,” Kellie Pickler
  33. “Forget You,” CeeLo Green
  34. “Survivor,” Destiny’s Child

Catch the full playlist on Spotify here, or listen here: 

Posted on

29 Christmas Workout Songs [Link to Spotify Playlist]

Christmas Workout Songs

Forget presents and twinkle lights, I’m of the belief that nothing gets people in the holiday spirit quite like Christmas workout songs. Music can make or break a group fitness class, and it has a huge impact on the energy of a class, so it’s no surprise that Christmas music is an ideal way to make your holiday fitness classes feel fun and special. I’ve shared the top motivational songs for Group X a few months back, and now here are 29 Christmas workout songs to try.

29 High-energy Christmas Workout Songs

  1. “4 Carats,” by Kelly Clarkson
  2. “Run Rudolph Run,” by Cee Lo Green
  3. “Oh Santa!,” by Mariah Carey
  4. “Punk Rawk Christmas,” by MxPx
  5. “Sleigh Ride,” by August Burns Red
  6. “All I Want for Christmas is You,” by Mariah Carey
  7. “12 Days of Christmas,” by Relient K
  8. “Sleigh Ride,” by TLC
  9. “Man With The Bag,” by Jessie J
  10. “Merry Christmas, Happy Holidays,” by *NSYNC
  11. “One More Sleep,” by Leona Lewis
  12. “Christmas Every Day,” Simple Plan
  13. “Jingle Bells,” Skid Row
  14. “Last Christmas,” Loveless, Downer Inc., Kellin Quinn
  15. “My Christmas List,” Simple Plan
  16. “Christmas (Baby Please Come Home),” U2
  17. “Mistress for Christmas,” Halestorm
  18. “Here Comes the Snow,” Talia Denis
  19. “Xmas Time of the Year,” Green Day
  20. “Merry Christmas (I Don’t Want to Fight Tonight),” Ramones
  21. “Missing You This Christmas,” Theory of a Deadman
  22. “You’re a Mean One, Mr. Grinch,” Misfits
  23. “SANTA CLAUS IS BACK IN TOWN,” Fefe Dobson
  24. “Run, Rudolph, Run,” Otherwise
  25. “Christmas, Baby Please Come Home,” Anberlin
  26. “All I Want for Christmas is You,” My Chemical Romance
  27. “Please Santa,” David Kater
  28. “Hell of a Holiday,” Pistol Annies
  29. “My Favorite Time of Year,” Pete Masitti

Ready to listen to the songs? Check out my Spotify playlist here. 

I picked these songs, because they are all fast-paced, upbeat songs great for strength or spin classes. Of course, I had to include my all-time favorite Christmas song, “All I Want for Christmas is You,” by Mariah Carey, which has a great beat for holiday-themed workouts.

For more workout songs, check out my 6 indoor cycling workout routines and playlists.

Christmas Spin Routine and Playlist

ICYMI, I grabbed 15 of these songs and created my Punk Rock Christmas spin class playlist and routine (including a link to my Spotify playlist). Join my free Spin Routine of the Week newsletter, and you’ll get a routine like this delivered to your inbox every Tuesday.

Christmas Workout Outfit Ideas

Born Primitive Champagne Collection

A themed Christmas workout calls for a themed Christmas workout outfit. I am obsessed with Born Primitive’s Champagne collection. It’s red, white, and pine green with gold flecked sparkles.

Better yet, get $25 off your first purchase of $100 or more at Born Primitive with my code: https://prz.io/arnoLnyUy.

New Year’s Eve Spin Routine and Playlist

And, bookmark my New Year’s Eve spin routine and playlist for your first workout in the New Year.

Cheers!

Posted on

How to Make Those Holiday Group Fitness Classes Special

Woman on stability ball in one of her group fitness classes

Most gyms turn into ghost towns on holiday weekends. And while my fellow fitness fanatics are salivating at the idea of having an entire gym to themselves, holiday weekends are a lot harder to navigate as Group X instructors. That’s because group fitness classes are typically smaller and chances are there a lot of new faces that aren’t familiar with your teaching style.

Although participants might be wishing they were somewhere on a beach instead (and let’s face it, you probably are, too), you want to make sure you provide a positive experience for folks that showed up to your Group X class. So, here are a few suggestions to help make those classes on holidays or holiday weekends extra special for participants.

Play themed holiday music, with a twist

Most of us have probably been to group fitness classes that played Halloween or Christmas workout songs. But, who really likes the “Monster Mash” or “Frosty the Snowman”?

Instead, put an extra twist on your themed playlist. Maybe play only holiday music from the 90s or tie in a specific genre. For Memorial Day, play only songs with a memory theme, like “Memory” by Sugarcult or “Remember the Name” by Fort Minor (so good!). You could also do only beachy songs, like “The Boys of Summer” by Don Henley or “School’s Out” by Alice Cooper. Another idea is keep with a holiday theme, playing Madonna’s “Holiday,” or “Party Rock Anthem” by LMFAO.

As the self-appointed queen of themed spin rides, I’ve created many holiday-themed spin routines and playlists. Here are a few to browse:

Teach everyone’s favorite exercises, choreography, etc.

If you’ve been teaching your Group X class for a while now, chances are you’ll know which activities are members’ favorites. Especially on a holiday weekend where things might feel a bit slower, get the class excited by doing the moves they look forward to. What’s great about this is it’s so easy to do — just plan a jam-packed class full of favorites.

Use equipment other than the dumbbells

When classes are full, instructors often have to stick with dumbbells or other popular equipment with enough to go around. In a smaller class, you’re able to use the equipment in limited supply, like stability balls and the BOSU. And if you’re still short on equipment, consider a circuit or partner drills that have members using the items for a portion of the class.

Do activities that take up more space

When Group X classes are busy, you’re not always able to cue the moves that take up a lot of room, because you don’t want everyone to hit each other. On holidays when you might have extra room, you can teach exercises that take up a lot of space (think: roundhouse kicks or frog jumps).

Don’t be afraid to take an extra few seconds to explain a new move before having participants jump in and try it. Those extra seconds will be worth it, because participants will be more likely to succeed at the new exercise and have fun doing it.

Next time you teach on a holiday or holiday weekend, remember to make it fun for yourself and your participants. Even if your long weekend turned into a staycation, you might as well make the most of it by giving your group fitness classes a stellar experience.

For more tips and tricks, check out the group exercise ideas page.

Posted on

St. Patrick’s Day Indoor Cycling Workout Music Playlist & Routine (60 minutes)

St. Patrick's Day Indoor Cycling Routine

It’s fun to make a themed indoor cycling music playlist and routine for St. Patrick’s Day, since there’s a lot more room for creativity and out-of-the-box thinking. When it comes to Christmas and Halloween, you’re often stuck playing the chart topping hits, because that’s what participants expect. For St. Patrick’s Day, you can throw in a bunch of quirky songs loosely related to the holiday and get away with it.

And let me tell you… I am OBSESSED with this playlist. I’ve been able to perfect it over the years and it is a HUGE hit with my indoor cycling class near St. Patrick’s Day. Whether you’re teaching indoor cycling or doing your own at-home workout, you’ll love this, too.

(And if you enjoy themed indoor cycling routines, sign up for my free Indoor Cycling Weekly Routine newsletter, where I share a themed indoor cycling routine and playlist straight to your inbox every Tuesday.)

I’m a big fan of tying together songs around a very broad theme, because then I can play the songs I want, and my participants get a kick out of the wackiness. This year, I’m adding a handful of Irish artists and songs about luck, gold and the color green to my St. Patrick’s Day indoor cycling playlist and routine. Because, why not?

If you’re putting together an indoor cycling playlist of your own, I encourage you to have fun with it! If you think a song will be awesome for cycling, but doesn’t fit perfectly into a theme, that’s okay.

Here’s my St. Patrick’s Day indoor cycling music playlist and routine.

As you know, I like to teach my cycling classes in a series of exercises that we do 2-4 times through, depending on the series. So, I pick a couple exercises to make up my series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

Since it is a St. Patrick’s Day cycle playlist, the series is three songs long and the resistance on the bike mimics the shape of the rainbow. So, the resistance will get heavier for the first two songs and then dial down for the last song.

I also threw in an extra surprise sprints song between series to give folks an extra opportunity to get breathless.

Here’s the series — do it four times through.

  • Song 1: Climb (Part 1). Start seated at a flat road resistance and moderate intensity. Add resistance periodically during the song to increase intensity, ending the song at hard intensity. If you do have monitors, try to stick to roughly the same RPM the whole song.
  • Song 2: Climb (Part 2). Keep the resistance on the bike and continue the climb. This time, every 30 seconds we’ll go from seated to standing (and vice versa). Each time you stand, add more resistance to continue to increase intensity, starting in hard intensity and ending at breathless intensity.
    • Please note: when you stand, the intensity of the ride will not be as challenging, so participants will get some reprieve during these times. Students will monitor what their intensity is like in the saddle (seated) going from hard to breathless.
  • Song 3: Bring the resistance back down so that it’s just a touch above flat road and you’re working at a high-moderate intensity. When the chorus comes, students will go faster, finding a breathless intensity. If you have monitors, encourage folks to increase their revolutions per minute (RPMs) by 10-20. At the end of the chorus, go back to that initial resistance and intensity.
    • Please note: if students need a longer recovery period, feel free to recover a bit longer at the beginning of the climb in Song 1.
  • Between series: introduce a surprise sprints song. You call out the interval (i.e. 60 seconds) and intensity (i.e. hard or breathless) and the riders must comply. Do that until the song is over.

The St. Patrick’s Day Indoor Cycling Music Playlist

Series Song / WorkoutSong
Warm up“Drunken Lullabies,” Flogging Molly
Song 1: Climb Part 1“Green Light,” John Legend, Andre 3000
Song 2: Climb Part 2“Holiday,” Green Day
Song 3: +15 RPM at Chorus“Get Lucky,” Daft Punk, Pharrell Williams
Surprise Sprints!“What’s Left of the Flag,” Flogging Molly
Song 1: Climb Part 1“Pot Of Gold,” The Game, Chris Brown
Song 2: Climb Part 2“Greenlight,” Pitbull, Flo Rida, LunchMoney Lewis
Song 3: +15 RPM at Chorus“Lucky Strike,” Maroon 5
Surprise Sprints! “The State of Massachusetts,” Dropkick Murphys
Song 1: Climb Part 1“Green Light,” Lorde
Song 2: Climb Part 2“Gold Digger,” Kanye West, Jamie Foxx
Song 3: +15 RPM at Chorus“Rainbow in the Dark,” Dio
Surprise Sprints!“Screaming at the Wailing Wall,” Flogging Molly
Song 1: Climb Part 1“Treasure,” Bruno Mars
Song 2: Climb Part 2“You Got Lucky,” Tom Petty and the Heartbreakers
Song 3: +15 RPM at Chorus“Two Tickets to Paradise,” Eddie Money
Cool Down“St. Patrick’s Day,” John Mayer

Click here for the Spotify playlist for this routine.

Other Potential St. Patrick’s Day Workout Songs That Didn’t Make The Cut…

  1. The Other Side, by Bruno Mars (feat. Cee Lo Green and B.o.B.) [Song 1]
  2. California (There is No End to Love), by U2 (they’re Irish! :)) [Song 2]
  3. Brown Eyed Girl, by Van Morrison (also Irish!) [Song 2]
  4. Lucky, by Jason Mraz (feat. Colbie Caillat) [Cool Down Pt. 1]
  5. Lucky, by Britney Spears [Cool Down Pt.2]

Hope you enjoy! If you’re looking for more cycling songs and playlists, check out the workout routines and playlists page.

Posted on

Here’s Recent Constructive Feedback from One of My Group X Participants

Group Exercise Instructor Implementing Feedback

It’s very rare for me to get feedback in my Group X classes. Usually most participants will leave with a smile and simply say, “thank you”. To tell if they like the class, I wait to see if they show up again, and most do! But, I never get to hear if they like the intervals or a certain song. Once you’ve taught the same group of folks for a while, you can start to recognize participants’ demeanor and get familiar with how they act when they like something, but other than that, specific, useful feedback is far and few between.

So, I was so appreciative when a participant came up to me after class one day to share a suggestion. Here was the feedback:

“Make sure the effort and pace match the beat of the song, especially at the very end of the song.”

I am guilty of listening to songs for just the first 30 seconds or so, and if I like the beat, I’ll add it to the queue. But, there have been numerous times where the song will end in a weird way, either by cutting out early, audience applause or just a slow, drawn out finish. In the past, I’ve told participants to, “go faster than the beat,” but this person explained that it wasn’t enjoyable to do that.

Lucky for me, there is such an easy fix. Now, I make sure to listen to the end of the song — each and every week — as a reminder of how it ends. Sometimes I’ll write notes to myself to point out when I should do the intervals to make sure I’m doing them when the beat is most intense and upbeat.

Something to think about in your classes, as well. If you think your participants don’t notice when you’re slacking off, think again. Also, it’s a good idea to ask for feedback every once in a while, especially if you’re first starting with a new class or have been teaching the same class for a while. And, of course, listen to all of the song at least once right before you teach it — always.

For more tips, check out the group exercise ideas page.

And, let’s connect on Twitter @GroupXMich.

 

Posted on

April 2017 Links I Love for Fitness Professionals

April Links I Love for Fitness Instructors

It’s that time again! Another month has come and gone, along with a lot of great fitness and health articles and studies. For me, April was a blur, between celebrating friends’ birthdays, picking up my wedding dress (5 months to go!) and keeping up at work. I’m really looking forward to May — lots of planned family and friend time, and I’m hoping for good, sunshine-y weather. Before we jump into May, I want to take a second to look back at the top articles in fitness and health, so that other fitness professionals, like yourself, can keep up with the latest trends and happenings.

If your month was anything like mine, it was quite the challenge to stay in the loop on everything that happened in the fitness industry in April. There were a few important studies you’ll want to brush up on and viral articles you’ll want to make sure you read. That way, you can come to your next group exercise class armed with the most up-to-date knowledge to better their experience.

Here’s a look at my favorite fitness and wellness articles from April that fitness professionals should read.

  1. One study found that high-intensity intervals were the best for making our cells regenerate, so on a cellular level, interval training helps us look and feel younger (reported by Inc. magazine). I tried to explain this to my spin class, and as soon as I mentioned “mitochondria” their eyes glazed over. So, if you do share this information in your class, be sure to keep it simple.
  2. The 5 Most Common Excuses Holding You Back by Susie Moore via Greatist. Yes, I’m obsessed with Susie Moore — if you ever catch me reading one of her articles, you will see me nodding along in agreement the whole time, eyes affixed to the screen. She speaks to my soul.
  3. 10 reasons why you should be stretching by Jessica Matthews via ACE Fitness. If you’re already a fitness professional, chances are you already know the benefits of stretching, so this is a great tool to share with your classes to encourage them to stick around and do stretches after exercise.
  4. How to do a bodyweight split squat via New York Times Well blog. I love the angles and color of this post. Great exercise to add to your next group exercise class, too.
  5. 3 Lessons About Mental Toughness You Can Learn From Yoda via Tor Constantino for Entrepreneur magazine. We all know participants show up to your group exercise classes so you can motivate them and get them to work harder than they would on their own. These mental toughness tips are great to try in your next class.
  6. If your talk doesn’t do these three things, don’t give it, via Neil Pasricha for Fast Company. While we all know how important it is to provide participants with a safe, effective workout, it’s also just as important to entertain and educate. We need to think of ourselves as not only lesson planners, but also public speakers and teachers.
  7. 5 must-do exercise to do if you want a stronger core, via Lee Boyce for Muscle & Strength. Crunches are a thing of the past, yet many participants will still show up expecting to do “abs” for the last 10 minutes of class. Here are some great core exercises to try that will get away from crunches and sit-ups.
  8. Why Vanessa Hudgens never wears a shirt to the gym via Haley Goldberg for Self.com. Whether you teach in just a sports bra or not, this is a trend that seems to be getting attention right now.

If you liked this roundup, you may also like the fitness and wellness articles from March and February. You can also check out the group exercise ideas page.

And, let’s connect on Twitter @GroupXMich!

(Image Source: Vanessa Hudgens’ Instagram/Self.com) 

Posted on

What’s Your Group Exercise Instructor Uniform?

Group Exercise Instructor Uniform

As group exercise instructors, we put a lot of effort into our class presentation, including our motivational cues, voice and gestures. It’s important to note that even things like our appearance has an impact on what participants think of our class. If we come into class disheveled with our hair always in our face or constantly adjusting our clothes, participants are going to have a reaction. So, it is important to put some time and effort into your group exercise instructor uniform (your workout clothes, hair and overall hygiene) to make sure you’re giving the best impression to your clients.

Appearance is a very personal topic, and it is important to let your personality shine through when you’re teaching. Don’t feel like you have to follow the mold of what you think a “typical group exercise instructor” looks like. Participants truly value authenticity above all else. When it comes to what you wear, there are a couple common questions and dress codes I’ve seen group exercise instructors swear by. I wanted to share these with you today, and then you can decide for yourself if it’s a uniform that fits your style.

Here are a few questions to ask yourself when picking out your group exercise instructor uniform.

  1. Will I wear colorful clothes?

Bright colors are super popular right now, so it’s understandable that you want to wear bright colors as you teach. I do think it’s surprising that not all instructors wear colors. Some swear by sticking with neutrals, like black and grey. The argument here is that black is considered a professional, serious color. If you’re wearing all black, folks might look to you as a leader of the room. I do wear a lot of colors, but the one thing I admire about folks that only wear black workout clothes is they always look put together. There’s something about a monochromatic or very blended outfit that looks both effortless and stylish.

  1. Should I teach in just a sports bra?

This is a very touchy question: can you teach in just a sports bra? Nowadays, those high-waisted workout pants make it all the easier to teach in a sports bra and look professional. I would look at the dress code of the other instructors before stripping down, because some gyms are pretty modest. Showing a lot of skin might also make participants uncomfortable, so proceed with caution.

And, speaking of sports bras do your best to make sure your girls are supported during your workout. It’s distracting when an instructor has cleavage or starts jumping and moving in an unsupportive sports bra.

  1. How should I do my hair?

Some instructors will always have their hair falling down, and regularly fix their hair in class. Again, it’s distracting and takes away from the professionalism. I recommend securing your hair as best you can so that it stays put and doesn’t require your attention at all in class.

  1. Should I wear brand names?

Your participants are very impressionable, and the clothing choices you make will have an impact on them. I try to limit the brand names (e.g. Nike) that I wear, because I don’t want to use the power I hold to influence my participants’ consumer decisions. Especially in certain geographic areas I’ve taught in, like the San Francisco Bay Area and Los Angeles, there are a lot of participants that come in expensive workout clothes (think: Lulu Lemon). I want participants to feel comfortable taking my class without needing expensive gear or equipment. I may wear a nice pair of Lulu’s one day, but always try to balance it with non-descript capri pants on other days, as well.

The group exercise instructor uniform is a very sensitive topic. You want to balance your own desire for self-expression with your responsibilities as a role model to your participants. When in doubt, I usually err on the side of caution. If you are ever uncertain about what to wear, I recommend talking to your group exercise director or a colleague you trust.

For more tips, check out the group exercise ideas page.

Posted on

Why I have an ACE Group Fitness Certification to Teach Group X Classes

ACE Group Fitness Certification handbook

If you want to become a Group X instructor, you’ve likely started researching different fitness certifications that you can get to teach, including the ACE Group Fitness certification. You may have noticed that all you need is a Group X certification and CPR/AED to technically teach group fitness classes; however, some certifications are more impressive and widely-accepted than others.

If you have a specific gym in mind, you’ll want to make sure you ask the group exercise director that runs their program what fitness certifications they’ll accept. It might also be worth emailing the gyms nearby to see what fitness certifications they require in case you decide down the road you want to teach there. Otherwise, you’ll have to decide for yourself what certification to take.

Here’s why I chose the ACE Group Fitness Certification.

When I was taking UCLA’s Fitness Leadership Program back in 2010, we were encouraged to take the ACE Fitness group exercise certification test, because it was one of the most accepted and respected options for Group X instructors. There were other choices, but this one was strongly encouraged. I didn’t think anything of it at the time and just selected the ACE Fitness test, but I was so glad I did.

Moving up to San Francisco Bay Area after college graduation, I started looking for gyms I could teach at, and every single one accepted the ACE Fitness certification. For reference, I’ve been on the group exercise instructor list at more than five gyms. A year in, one of the gyms I taught at ClubSport even changed its policy and required instructors to have either ACE or AFAA nationally-accredited certification. Many instructors were frustrated that they had to go out and get another certification. If you’re just starting out, you can avoid this scenario by choosing ACE or AFAA in the first place.

For more advice, check out the group exercise ideas and tips page.

(Image source: ACE Fitness) 

Posted on

March 2017 Links I Love for Group Fitness Instructors

One of the group fitness instructors leading a class

March was a month to remember, with the SCW Fitness convention in Burlingame and family trips to San Francisco. Once again, it feels like we’re flying right into the next month. I’m pretty excited about April. This next month will kick off the six-month countdown to my wedding in October, and it’s the one-year anniversary of starting this fitness blog with you all, my fellow group fitness instructors!

Before we dive into April, I want to take a minute to share my favorite article links from the past month that group fitness instructors should check out. This is a round-up of the top fitness and health studies, tips, exercises and stories. For anyone that had a busy month, now is your chance to catch up on all the major news happenings in the industry. For example, a recent study was published revealing the benefits of strength training (see bullet 4).

Here are my favorite March 2017 links I love for group fitness instructors.

If you liked this roundup, you’ll also like my “Links I Love” roundup from February and January. You can also check out the group exercise ideas and tips page for more posts.

And, let’s connect on Twitter @GroupXMich.