Whatever your goals are in fitness and in life, take on the challenge and just OWN IT!

That is exactly what we did in the spin room this morning.  With a very full class and many willing to take on the challenge, we owned the road today on an all terrain journey in the Interval Energy Zone.  I had a request for The Black Eyed Peas so we cranked it up with an awesome high energy R&B / Hip Hop playlist on fast flats, runs, and challenging climbs.  The motivation today was to OWN IT, own the road, own your own mind and own an uplifted spirit.  The sky was the limit with this energy packed playlist which started with our warm up to Own It (The Black Eyed Peas), a standing flat and slight incline to Everything is Wonderful (The Black Eyed Peas), and proceeded with This is My Life (Anna Bergendahi), The Sky's the Limit (Jason Derulo), To The Top (Gentlemen), Pump It (The Black Eyed Peas), Stronger (Kanye West), Cooler Than Me (Mike Posner), The Time (The Black Eyed Peas) and Fighter (Christina Aguilera).  We finished strong and still had time in the class for an awesome, spirit lifting recovery with our eyes closed in a completely dark room to Man In The Mirror (Michael Jackson).  The riders all left with a feeling of accomplishment and self worth and ready for the beautiful weekend we have coming our way here in Tampa Bay.  For my calorie counters today, my heart rate monitor read 530 when we disengaged, so keep up the good work, get your fuel and drink that water.  You earned it and you OWNed IT!

Yesterday, I rode a double in the spin room, taking the opportunity to ride with another instructor and it was fabulous.  I had planned to stay on a flat road to prepare myself for a big ride this weekend, but I just couldn't resist.  She coached us through a profile of long runs and long climbs titled "Running with Wild Horses".  It was an awesome profile and great to be in the back corner and in my own zone for a change.  I loved every minute of it and got a great warm up in before my Thursday class began.

Tomorrow at sun up, I'll be out on the open road for Trek's MS Training Ride in Clearwater and Tarpon Springs.  Here's hoping my legs are still strong for the 40 mile group ride in the great outdoors.  I am feeling confident and ready to OWN the road.
"Stride forward with a firm, steady step knowing with a deep, certain inner knowing that you will reach every goal you set yourselves, that you will achieve every aim." - Eileen Caddy

Time for a Run.  I first must admit, I am not much of a runner.  I have given it a shot, but haven't ever found the love I find on the bicycle.  It is however, a good idea to mix things up a bit from time to time so today in the spin room, we ran, focusing on our stride, our breath, and a steady pace.  We hit the track in the spin room today with a ride titled "Stride".  We basically ran 2 laps and walked 1 in between, then repeated this till we ran a total of 10 laps.  Our heart rates skyrocketed in the Interval Energy Zone taking us to our max on the runs and lowering a bit on the flat roads in between.  The room was packed full of runners this morning and their was no holding back.  The energy was flowing and I was told by a few riders that it was the hardest ride they'd ever experienced in the spin room.  The big beats kept us going strong till the end with a nice flat road warm up to Serenade (Rio), our first run then flat with a mix titled You should be/Wiggle It/Get Ready for This (2 Unlimited).  We continued with our steady pace to Blood is Pumping (Voodoo & Serano), Can You Feel It (Rio), Galvanize (The Chemical Brothers), Faster Kill Pussycat (Oakenfold), Higer (Taio Cruz), Rock Your Body Rock (Ferry Corsten), I Like It (Enrique Iglesias feat. Pit Bull) and Stuck On Replay (Scooter).  I closed this high energy run on a flat road of recovery to We Are Alive (Paul Van Dyk).  We all made it through and we are ALIVE with energy, ready for the next one!

Never Say Never!

GOALS:  The ability to succeed requires the realization of what one wants and the passionate desire to attain it!

"Within each of us is a hidden store of energy. Energy we can release to compete in the marathon of life. Within each of us is a hidden store of courage, courage to give us the strength to face any challenge. Within each of us is a hidden store of determination. Determination to keep us in the race when all seems lost." - Roger Dawson

Spring is approaching and we are now in month three of the new year.  For many of us, the new year is an opportunity to refresh and set new goals.  As we approach another season in the new year, we need to analyze those goals and our stride and make any adjustments needed to prevent us from burning out.  For some, this may call for adding another form of exercise to our routine to shock the muscles a bit.  Others may need to just step it up, as they have had plenty of time to build a base and are ready for more of a challenge in their existing routine.  What Goals did you set for yourself this year for health and fitness?  Are you reaching those goals or do you need to re-evaluate and make some changes?  If you've reached your goals already, then GREAT, set new ones.  If you need to shake things up a bit, make the change and keep moving forward.  As we approach Spring in Florida, our energy starts to rise with the clear blue skies, pleasant weather and the fresh new blooms of the season.  This is the perfect opportunity to freshen up our successful path and maintain a Stride Forward attitude.  Remember to Aim High and tap into that hidden energy within you!

"As you reach your goals, set new ones.  That is how you grow and become a more powerful person." - Les Brown

Never Say Never and Never Give Up!

Frustration tends to build in the best of us and sometimes can create a nasty storm a brewing within us.  Staying physically active helps me release that frustration, keeping me focused and connected.  If you're feeling stressed, set your mind at ease, crank up some music and get active.  Take notice of your mood and figure out what type of activity your body needs to release that frustration, whether it be heart pumping beats on a run or weight session, a spin class or a nice ride outdoors, some dancing fun in a Zumba class, or soft relaxing music and a few yoga stretches with focused breathing.  Obviously, my favorite release is in the Spin room.  I find that being surrounded by the music, the group energy and my own personal goals leave me full of good energy that continues to flow through me for the remainder of my day.  I do, however enjoy an outside ride, I like to resistance train with weights and I do quite a bit of yoga.    It is proven that exercise burns away chemicals like cortisol and norepinephrine known to cause stress.  By releasing endorphins and other chemicals like dopamine and serotonin into your system, one of our great rewards from vigorous exercise is the feeling of elation, self confidence and well being.  The key is consistency.  By maintaining a regular routine of stress releasing activity, we are better connected in mind, body and spirit.  We not only look better, be we feel better too.

We've certainly been active in the Spin room this week with, so far, two extremely challenging rides in my classes.  In Monday's ride titled "Spin Me Round", we rode an all terrain road in the Interval Energy Zone, spiking our heart rates with runs, jumps, climbs and sprints.  This ride had it all and worked us hard.  Stay tuned as I will soon post the playlist with links to itunes for downloading.  For my riders tuning into my blog, it was a 500 calorie burner and only primed the legs for more hard work on the roads ahead.

We awoke to a cloudy day in Tampa Bay this morning, and then pouring rain, which was very appropriate for my 9:15 class, "The Storm Climb".  In the Strength Energy Zone, we build resistance and then build some more, prompting us to push harder and harder as if we are elevating up a very steep hill.  This is just what we did this morning, taking all of our frustrations in life out on the resistance and our pedal strokes.  We practiced Strength Endurance drills today with heavy, long climbs, and mostly out of the saddle, training our bodies to endure the resistance and keep marching forward up and over our hill.  After the storm, so to speak, our downhills were full of tension release and adrenaline rushes, giving us an over all feeling of self accomplishment and gained power.  In my opinion, atmosphere is key in a ride like this - the mood needs to be set.  Today, I darkened the room completely with the light of just 3 flameless candles, included sound effects of rolling thunder and pouring rain, and began with a favorite song of mine from (Mumford & Sons) titled "The Cave".  It was the perfect opener for the mind and the body on a flat road, leading us to our biggest challenge, the mountains.  We climbed as if we felt the dark clouds from the storm hovering over us and there was no turning back.  Since I wanted this ride to cry with angst, I mixed a lot of the music myself, combining songs with original tracks mixed with a symphony orchestra version and mostly of the rock nature.  The riders were encouraged to focus on their breath and the many instrumental sounds that were surrounding the room, and try to forget about the burn they felt in their legs, letting the build up and anger in the music lift them to greater heights and power.  I closed the ride on another flat road with our eyes closed and at a much slower pace to (Mumford & Sons) "After the Storm", giving us a wonderful feeling of release and self worth.  The room was almost full of riders this morning, all climbing with intensity and complete focus - a sight to see indeed - it was magical!  For those of you who fought the storm outside this morning to join me for the storm in the spin room, you burned a whopping 570+calories and hopefully, you are still feeling the release and power from your great accomplishments today.  Way to climb Spinnas!  Until next time......




I love Friday.  It is my last day of teaching for the week and I get to look forward to the weekend off so I can start preparing my inspiration, ride profiles and music for the next week to come.  It is also family time on Friday nights at the Urban house and lately, we've made it Wii challenge night, full of fun and active games on the Wii.  We really get into the competitive spirit on Friday night and get a fun little workout in too.  

My Friday morning Spin class is also one of my favorite activities to look forward to toward the end of the week.  I have such a great group of riders on Friday and always look forward to my Friday class.  My Friday class is where I got my start as an instructor several years ago and has grown to be a success at the Interbay YMCA.  Today, we felt the beat with constant rhythm and tempo, spiking our heart rates up to 92% in the Interval Energy Zone.  We achieved a high calorie burn of approximately 560 calories as we ventured our way through an all terrain path with runs, short climbs, fast flats and even jumps to work on our core and practice smooth transitions, in and out of the saddle.  The music today was high energy with electric beats, drums and inspirational lyrics.  The playlist included New Year's Day (Scooter), Breathe {Dylan Rhymes Acid Mix} (Dylan Rhymes and Jono Fernandex Feat. Sean B), Destination Calabria (Alex Gaudion feat. Crystal Waters), Carpe Diem (DJana mix - a mix I put together on my DJ program), O'Saya Remix (isweat fitness music - The Slumdog Remixes), Jump That Rock (Scooter), Feel Alive (Benassi Bros.), The Flow (Darude), Silence (Delerium feat. Sarah McLachlan), Stuck on Replay (Scooter), and the ever so inspiring Jump (Nolita feat. Ross Coppermann).  If you're not a fitness instructor, these tracks probably all look Greek to you, but if you're looking for some new high energy material to add to you workout playlist, give these a listen.  They are sure to get you up and moving with energy and motivation.

It's going to be a beautiful weekend here in the Tampa Bay area and I plan to get some outside time in and hopefully soak up some vitamin D.  This is the perfect time in Florida to get out and get active.  I'm looking forward to some nice walks with the kids and the dog, a sunny ride on my road bike, and may even wash my car.  May not sound like much, but remember, staying fit doesn't always mean you have to hit the gym.  I also have plans to dig in to my website this weekend and hopefully have my new enhancements and links to itunes and fitness sites available by the middle of next week.  So, stay connected to Fusion, stay connected with yourself, mind..body..and spirit and have yourself a wonderful weekend.
Whew, today has been awesome so far and what a great class this morning.  I am full of energy ready to take on the rest of the day. There was a good turn out and we surely did Rock the Resistance.  After our warm up on a flat road, we maintained resistance and a slower climbing pace throughout the entire ride.  The music was amazing and perfect for our mountainous journey.  For those of you counting calories, we burned approximately 540 calories in class today and that's before we even step out to the parking lot.  Keep in mind that you will continue to burn at a faster rate after such an intense workout and that your body needs fuel to keep that metabolism going.  Serious strength was built today and we most definitely felt that burn.  I am working on a direct link to itunes for my playlists, but for now, I will share it here.  Today we started with (U2) and their amazing "Where the Streets Have No Name" and then "Elevation".  As we started to add resistance and elevate up our first mountain, we kickstarted our heart rates with 1 minute of jumps on a hill to "Start Me Up" (The Rolling Stones).  Our journey up the mountains continued with "Walkin' On the Sun" (Smashmouth), "Boulevard of Broken Dreams" (Green Day), "Livin' On a Prayer" (Bon Jovi), "Uprising" (Muse), and "Knockin' On Heaven's Door" (Guns n' Roses).  We rocked the resistance up our final peak to a mash up you won't find on itunes, titled "Final Teen Spirit" which is a great mix of The Final Countdown and Nirvana's Teen Spirit.  Our journey through the mountains went by fast as our cadence (pedal speed) matched the rhythm to each track till we hit the road of recovery for the last 8 minutes with "We Are the Champions" (Queen) and "Don't Follow by (Alice n' Chains).  We worked hard today, maintaining a slower cadence of 60-80 RPM (revolutions per minute), and a heart rate in the Strength Energy Zone between 75 - 85%.  This type of training helps us build stamina, strength and added power, mental discipline with a stronger focus, and seriously strong muscles in our legs and glutes.  I look forward to the opportunity to teach this one again soon.I will be teaching again tomorrow at 10:15 am and we will be working in the Interval Energy Zone in an all terrain ride, titled Heart Beat.  I will fill the room with lots of energy, surrounding the riders with constant drum rhythm, electric beats and driving tempos. Stay tuned for updates and start spreading the word....Fusion is in full swing now.  Check back daily for new and exciting things to come.  Go out and Rock some energy today, folks and keep that body moving.
Day 3 and still making many changes to the site, but I am happy to post that it is official now and I am the new owner of the domain name Fusion mind body spirit.  I will soon have a new e-mail address, official playlist that will direct you straight to itunes, exciting new enhancements and links to keep you connected in the world of fitness.If you are spinning with me tomorrow, I have a challenging, yet exciting ride planned for you in the Strength Energy Zone.  Stay strong, rest up and join me tomorrow for mountainous journey of opportunity.  Get ready to climb, for we'll be Aiming High!Check my blog tomorrow for the playlist, ride details and calorie count for Thursday's ride titled "Rock the Resistance".
This is my second day of blogging and my site has been up for about 24 hours.  I found it hard to sleep last night as ideas kept rambling through my mind.  What would you like to see on this site?  I'd love to get some feedback and find out what the interest is out there and what it will take to keep you coming back for more.  

Today, I say, keep it rolling!  I taught a high energy ride in my Spin class this morning titled "Roll Away" with about 30 riders.  We monitored our heart rates in the Interval Energy Zone taking them up to 92% and then slowly bringing them back down, training ourselves to recover quickly.  In the Interval Energy Zone, also known in a Spin class as an all-terrain ride, we emphasize speed, tempo, timing and rhythm.  Today we experienced just that with some rolling hills, a few runs with resistance and sprints.  We succeeded with our Intervals and our recovery times, burning over 550 calories today.  Training in the Interval Energy Zone allows us the mental ability to use our breath, our pedal stroke, and our resistance to assist in a quick recovery from our work efforts, further building our aerobic efficiency and strengthening our heart.  Kudos to my riders today for a great class full of energy and spunk.  The playlist today consisted of Animal (Neon Trees), Crank It Up (Ashley Tidsdale), Grenade (Bruno Mars), Take My Hand (Simple Plan), Born This Way (Lady GaGa), OMG (Usher), Waiting for the End (Linkin Park), Impossible (Amberlin), Closer to the Edge (30 Seconds to Mars), Chop & Change (The Black Keys), Give Me a Meltdown (Rob Thomas), Roll Away Your Stone (Mumford & Sons), and We Used to Wait (The Arcade Fire).  Meet me back on Thursday morning to experience your abilities in the Strength Zone.  Eyes on your path, keep yourself rolling and your wheels constantly turning.....and just breathe!

I've added a new page to the site titled NRG Zones.  Check it out for prudent information regarding the fitness energy zones and use them to set new goals for your fitness needs.  Come back tomorrow for updated info and information on what to expect on Thursday!  Please send me your comments, ideas and/or requests and stay connected!  Until next time......
Well, here I am with my very first blog post.  I have been on this fitness path for a while now and I'm ready to spread my wings and take flight.  I am creating this site to encourage you and expand my own horizons a bit.  I have been a Certified Spinning Instructor for over 3 years now and still maintain a heavy passion for the world of Spinning.  If you're not familiar with Spinning, it is a group exercise class of indoor cycling for a mind and body experience.  It is also one of the safest and easiest ways to burn calories and strengthen your heart quickly.  In a typical Spin Class, you will hear music, discussion of Heart Rate, and visualization to mimic a ride on the outside road, burning anywhere between 400 - 800 calories in one session.  Through my experience and passion for Spinning, I have become more aware of my senses, my musical taste, my heart rate, and my overall well being.  If you haven't tried a spin class, I encourage you to give a whirl, it will blow your mind, as many become hooked after just a few classes.

I've been a member of a gym since I can remember and fitness has always been a part of my life.  Spinning and becoming an instructor has allowed me to expand on my interest and now share it with you.  I plan to use this blog and this website to give you words of motivation and inspiration and hopefully pick you up and get you moving so that you may become Fit for Life.  I will plan to share playlist, ride profiles, information about my rides in the spin room for the locals, and new interest I want to share about happenings in the fitness world.

My class today was filled with energy, featuring my 80/80/80 profile and playlist with over 40 tracks from the wonderful music era we call the 80's.  In this super challenge, we maintained a heart rate between 80-89% and a cadence or pedal speed between 80-89 rpm.  I mixed the music with small portions of each 80's track to allow the rider to stay focused, sustain a steady pace and maintain control of the heart rate.  The biggest challenge is near the end as the music starts to switch more rapidly.  This ride takes a lot of discipline and control, but if the 80's are fully accomplished throughout the full 40 minutes, it's a huge calorie burner at approximately 650 calories with a nice 5 minute cool down and breathing exercises to finish it off.  The riders did great and are now ready to finish their long week with lots of energy.

If you have any questions about Spinning, my classes, or other information you may find on my site, please send me your comments

Fitness motivation, inspiration, healthy eating tips, recipes, music, playlists, fitness and health product links, new fitness trends, spin instructor resource, spinning profiles