Track List - Saturday, May 31, 2014

1. Let It Go Frozen (mashup) - DJ Axcess featuring Idina Menzel & Madonna
2. Love Never Felt So Good - Michael Jackson & Justin Timberlake
3. Problem - Ariana Grande featuring Iggy Azalea, Nelly, Christina Aguilera, Jay-Z, 50 Cent, Missy Elliott, 'Nsync, TLC, Macklemore & Ryan Lewis
4. All Of Me (remix) - John Legend
5. Summer - Calvin Harris
6. #kiki vs. #Selfie - DJ Al Silverstein featuring The Chainsmokers & Scissor Sisters
7. Talk Dirty - DJ MixmstrStel featuring Jason Derulo, 2 Chainz, Missy Elliott, 50 Cent, Lorde & Busta Rhymes
8. Dare You (remix) - Hardwell featuring Matthew Koma
9. Running Happy (mashup) - DJ Chocomang featuring Pharrell Williams & Airbourne
10. The Only Living Boy In New York - Simon & Garfunkel (from the HBO movie "The Normal Heart")
11. I Will Survive - Gloria Gaynor (from the HBO movie "The Normal Heart")

It is so easy to sleep in on a Saturday. I saw several people coming to the gym after class was over this morning. "Oh, I just didn't make it up in time to make it to your class!," is a response that I heard quite often. I agree. It is so difficult to get up and out of your nice warm bed, snuggled up for comfort under the nice soft comforter, maybe next to a nice warm body...I'm referring to those of you with pets! Well, and if that warm body belongs to your significant other, well, then that makes it even more difficult to get up and out to the gym. So I want to say an extra big, "THANK YOU!" to all of you who did get up and out of bed and to Crunch Fitness - Sunset and to this morning's Ride with Tommy! As I mentioned in class this morning, I LOVE to see it when you are on your bike and TRYING! Trying to make a difference. Trying to make a positive change. Trying to reach your goals. That is inspiring to me. That motivates me. That makes me want to be a better instructor for you! And when I see a class that is working together, following the path that I have laid out before you, pushing yourselves and trying to make that difference as a group, well, I can hardly explain that feeling. It is truly a gift. It is truly an honor to be a part of such an experience. So thank you all again. Thank you for just getting up and being there. Thank you for being there and trying. Thank you for allowing me to be a part of an experience that can make such positive changes in so many lives. Thank you for motivating me. I hope to see you in class again soon! In good health, tommy

Track List - Sexy Spin, Thursday, May 29, 2014

1. Ain't It Fun - Paramore
2. Me And My Broken Heart - Rixton
3. Best Day Of My Life - American Authors
4. Story Of My Life (remix) - One Direction
5. I Dare You (remix) - Hardwell featuring Matthew Koma
6. 2 For Tom's Diner (mashup) - DJ MixmstrStel featuring Suzanne Vega & Tinashe
7. The Walker - Fitz And The Tantrums
8. Cruel Summertime Love (mashup) - DJ Dan Mei featuring Icona Pop, Lana Del Rey, Linkin Park, Ace Of Base, etc.
9. Where Love Lives (Frankie Knuckles remix) - Alison Limerick
10. Love Never Felt So Good (remix) - Michael Jackson
11. Wake Me Up (Avicii cover) - Glee Cast (Lea Michelle)
12. You've Got The Love - The Source featuring Candi Stanton
13. Latch - Disclosure featuring Sam Smith

This past Tuesday was the Extra Special Sexy Spin, but today's regular Sexy Spin was kinda special as well. We had two riders leaving in the next day or two for the California AIDS LifeCycle ride, Tony and Jonathan. We also had two birthday boys in class, Gregory Davis and Jeffrey Dreesman. Happy birthday to you two! And of course, everyone in attendance continued to amaze me with their energy, commitment, focus, determination and desire to make a positive change! It was a blast! I am grateful! I am inspired! I am so lucky to be able to do something I love that actually helps others...if even in the smallest of ways. So if you haven't been to a Ride with Tommy! class lately, I hope to see you soon. Things are always changing. Things are always getting better...when you commit...when you focus...when you really try to make a positive change. It can happen! I appreciate the opportunity to help in any way I can! Hope to see you soon! In good health, tommy

Track List - Extra Special Sexy Spin, Thursday, May 27, 2014

1. Let It Go Frozen (mashup) - DJ Axcess featuring Idina Menzel & Madonna
2. Love Never Felt So Good - Michael Jackson & Justin Timberlake
3. Problem - Ariana Grande featuring Iggy Azalea, Nelly, Christina Aguilera, Jay-Z, 50 Cent, Missy Elliott, 'Nsync, TLC, Macklemore & Ryan Lewis
4. All Of Me (remix) - John Legend
5. Summer - Calvin Harris
6. #kiki vs. #Selfie - DJ Al Silverstein featuring The Chainsmokers & Scissor Sisters
7. Talk Dirty - DJ MixmstrStel featuring Jason Derulo, 2 Chainz, Missy Elliott, 50 Cent, Lorde & Busta Rhymes
8. Dare You (remix) - Hardwell featuring Matthew Koma
9. Running Happy (mashup) - DJ Chocomang featuring Pharrell Williams & Airbourne
10. The Only Living Boy In New York - Simon & Garfunkel (from the HBO movie "The Normal Heart")
11. I Will Survive - Gloria Gaynor (from the HBO movie "The Normal Heart")
12. Already Home - A Great Big World
13. Human - Christina Perri

This morning's Extra Special Sexy Spin honoring and supporting our friends and fellow members who will be taking part in the California AIDS/LifeCycle ride next week (a 7-day ride totaling 545 miles, riding about 80-100 miles per day!) was so much fun! As I always describe these extra special classes, there was special music, special guests, and special prizes! Special shout outs to the LifeCycle riders there in class this morning: Jason Walker, Tony Maietta, Steve Hasley, Jacob Ittycheria, and Leslie. Congrats to prize winners Maureen Grosberg, Jacob Ittycheria, Shelby, and Mark! And special thanks to special guest and party promoter extraordinaire, Luke Nero, who experienced his first spin class! Also a special shout out to Maureen Grosberg, Maria Casale, and Mary Vossberg for their tremendous help before class. I couldn't have done it without you! So thanks to everyone for taking the time and making the effort to be there this morning for this annual event. Please click on the LifeCycle riders names to help support them and donate any amount you can to help them raise much needed funds for AIDS research and to help those living with HIV and AIDS. And remember to support the merchants/businesses that donated special prizes for this morning's class: Veggie Grill, N101 - West Hollywood, Yogurt Stop, Crunch Fitness - Sunset, CRUNCH trainers/instructors Joey Rubino (for the Sexy...and Fit... bag, water bottle and pedometer!) and Saharah Ali (for the beautiful handmade necklace and bracelet!) It really takes a village to pull of a special class like this: the merchants, the riders, and Ride with Tommy! regulars! I appreciate/support all of you! Thanks for the commitment by all of you to make a positive change...in yourselves and in the world around you!

Extra Special Sexy Spin in support of California AIDS LifeCycle riders tomorrow morning, Tuesday, May 27, 2014 at 7:00am!

I hope as many of you as possible can make it to the Extra Special Sexy Spin tomorrow morning, Tuesday, May 27th at 7:00am at Crunch Fitness on Sunset in LA! It is the annual special class to support, encourage, and honor our friends and fellow members who have dedicated so much time and effort to train and raise funds for the past year. To quote the website as I really can't say it much better, "AIDS/LifeCycle is a fully supported, 7-day bike ride from San Francisco to Los Angeles to raise money and awareness in the fight against HIV/AIDS. AIDS/LifeCycle 2014 will take place June 1st through June 7th, 2014. Every year, this landmark ride through beautiful California delivers a life-changing experience for thousands of participants from all backgrounds and fitness levels united by a common desire to do something heroic." These riders are heroes. Their lives are changed. They help change the lives of others. This is one of my favorite classes because in some small way, I and we are paying tribute to not only the riders this year but all riders in the years past and future as well as the many, many lives that have been changed for the better by this amazing event. And you all know how much I stress the importance of change for the better! So let's do it together tomorrow morning! For yourself. For others. For all. Make a difference. Make a change. Make it better.

In good health,

tommy

Track List - Memorial Day, Red Line Ride, May 26, 2014

1. Happy (remix) - Pharrell Williams
2. Cruise - Florida Georgia Line featuring Nelly
3. Ain't No Mountain High Enough - Michael McDonald
4. Get Lucky (remix) - Daft Punk featuring Pharrell Williams
5. I'm A Freak (remix) - Enrique Iglesias featuring Pitbull
6. In My City - Elliott LaRue
7. Thrift Shop - Macklemore & Ryan Lewis featuring Wanz
8. Blurred Lines - Robin Thicke featuring T.I. & Pharrell Williams
9. Brave (DJ Blacklow & Figares Remix) - Sara Bareilles
10. Roar (remix) - Katy Perry
11. One - Mary J. Blige & U2
12. Proud Mary - Tina Turner
13. Crazy - Beyonce' featuring Jay-Z
14. Same Love - Macklemore & Ryan Lewis featuring Mary Lambert
15. The Way Of Love - Cher

Thanks to everyone who showed up on this special holiday, Memorial Day 2014, and showed their commitment to their own personal health and well-being! The energy was amazing! And we stayed for an extended class which continued to raise the roof off the commitment and energy levels! And on top of all of that, it was a ton of fun! Thanks again to all who took part on this special day. And thanks again to all of those who have served in our Armed Forces and have provided us with the freedoms that we enjoy today. The freedom to do mostly what we want to do in this great country of ours. Even the freedom to choose to Ride with Tommy! this Memorial Day and to learn a little (or a lot) more about heart rate based training in this morning's Red Line Ride (as we do every Monday and Friday at 9:30am at Crunch Fitness - Sunset LA!) Now go out and have an amazing holiday! Don't forget about tomorrow morning's Extra Special Sexy Spin dedicated to and in support of our friends that are doing the Californa AIDS LifeCycle Ride starting next week! Special guests! Special music! Special prizes! A very special class for very special people who do so much for (unfortunately) a much-needed cause, AIDS research. Come be a part of this special class and help start off this short work week right! In good health!

Track List - Saturday, May 24, 2014

1. The Edge Of Glory - Lady Gaga
2. Spectrum (Say My Name) - Florence And The Machine featuring Calvin Harris
3. Boys Of Summer - Don Henley
4. Hazy Shade Of Winter - The Bangles
5. Crazy In Love - Beyoncé featuring Jay-Z
6. Bamboleo - Gypsy Kings
7. Fantasy - Earth, Wind & Fire
8. One Night Only - Beyoncé
9. Defying Gravity (remix) - Idina Menzel
10. Rebel Yell - Billy Idol
11. Moves Like Jagger - Maroon 5
12. Hold My Heart - Sara Bareilles
13. Blackbird - The Beatles

Happy Memorial Day Weekend! I say "happy" as we have now come to celebrate the weekend as the unofficial start to summer and as a weekend to travel, barbeque, swim, party, frolic and have fun! However, we should never forget the real reason of this holiday weekend. Memorial Day is a US federal holiday wherein the men and women who died while serving in the United States Armed Forces are remembered. It is celebrated every year on the final Monday of May, was formerly known as Decoration Day and originated after the American Civil War to commemorate the Union and Confederate soldiers who died in the Civil War. By the 20th century, Memorial Day had been extended to honor all Americans who have died while in the military service. Okay, enough of a history lesson. I know a lot of you are traveling this weekend and having a celebratory time. Las Vegas, Pensacola, Palm Springs and many other locations are destinations this weekend for many of you. Travel safe! Have fun! And remember, there is a special schedule at Crunch on Monday. The gym is open from 7:00am until 7:00pm. There are only TWO (2)! Rides on Monday. One is my Red Line Ride at 9:30am. The other is at noon with Brian. I hope to see you Monday! And don't forget, the annual Extra Special Sexy Spin in honor and support of our friends taking part in the California AIDS LifeCycle Ride will be on Tuesday next week instead of its usual Thursday. It will be the first class back after a holiday weekend, so please make the extra effort to be there and help us send off our friends on the amazing, much needed and life changing event which takes place June 1-7, 2014.

Track List - Sexy Spin, Thursday, May 22, 2014

1. Roar (remix) - Katy Perry
2. Safe And Sound - Capital Cities
3. Holy Grail - Jay-Z featuring Justin Timberlake
4. Timber - Pitbull featuring Ke$ha
5. Trouble - Neon Jungle
6. Baby Got Back - Sir Mix-a-lot
7. Black Skinhead - Kanye West
8. One Night Only (remix) - Beyonce' (Dreamgirls Soundtrack)
9. One - Mary J. Blige & U2
10. Proud Mary - Tina Turner
11. Same Love - Macklemore & Ryan Lewis featuring Mary Lambert
11. The Way Of Love - Cher

I had one request for this morning's Sexy Spin. One request, but it helped shape the entire class. Sometimes, the smallest thing can make the biggest difference. In class, I talk a lot about control. This is in addition to all that I say about commitment, form, pace, resistance, movement, change, goals and results. As I mention, when you are in control, the smallest change you make can make a big difference! That's why I so strongly encourage you to commit to proper form while challenging yourself as much as possible by committing to resistance and the pace as dictated by the beat and the rhythm of the chosen music. Commit. Make that change. Challenge yourself. See the results. Get closer to realizing your goals. We reached back for some powerful and "old school" music to push us that much harder this morning. To motivate us to reach for more and higher goals. To reach a faster pace. To reach more challenging levels of resistance. And to have more fun while doing it! I think we accomplished those goals this morning. So, again, thank you! In good health, tommy

Track List - #totalrequestride, Wednesday, May 21, 2014

1. Girls On #Selfie (mashup) - DJ Bastard Batucada featuring The Chainsmokers vs. Duran Duran
2. Fiesta (remix) - R. Kelly featuring Jay-Z, Boo & Gotti
3. Bailando - Enrique Iglesias featuring Sean Paul, Gente de Zona & Descemer Bueno
4. Line In The Sand (Evolution) - Motorhead
5. What If - Creed
6. My Songs Know What You Did In The Dark (Light Em Up) - Fall Out Boy
7. Hotel - Cassidy featuring R. Kelly
8. The Man - Aloe Blacc
9. Party Ain't Over - Pitbull featuring Usher & Afrojack
10. Problem - DJ MixmstrStel featuring Ariana Grande, Iggy Azalea, Nelly, Christina Aguilera, Jay-Z, 50 Cent, Missy Elliott, TLC, Macklemore & Ryan Lewis
11. Dirty Pop - 'Nsync
12. Already Home - A Great Big World
13. You & I - One Direction
14. Human - Christina Perri

Thanks to everyone who showed up and rode hard! Thanks for your commitment, focus, energy and feedback! I often say that I am humbled, inspired, and motivated by you, the Riders. Without you, class would be very boring for me. You all make it a challenge and challenge me to make class better. I look forward to riding again with you all soon. Harder. Higher. Further. Better. More.

Track List - Saturday, May 17, 2014

1. Beautiful People - Chris Brown featuring Benny Benassi
2. City Of Dreams - Dirty South and Alesso featuring Ruben Haze
3. Fire In Your New Shoes - Kaskade featuring Dragonette
4. Live For The Night (remix) - Krewella
5. Sexy And I Know It - LMFAO
6. Kiss My Lips - Cherie Lily & Lillpop
7. Say It, Just Say It - The Mowgli's
8. Take Me - Tiesto featuring Kyler England
9. Partition (remix) - Beyonce'
10. Toxic - Britney Spears
11. Give Me One Reason - Tracy Chapman
12. Just Give Me A Reason - Pink featuring Nate Ruess
13. The Reason - Hoobastank

It is great to be back! I had a great time on vacation and did some amazing things, but it is always great to come back and be inspired and motivated yet again by the energy and commitment of the Riders in the Ride with Tommy! at Crunch Fitness - Sunset LA! Thanks once again to the amazing instructors who covered my classes. Thanks to everyone who stayed committed to their workouts and rode with those amazing instructors! And thanks to everyone for making my first classes back such an amazing experience! I am humbled by, challenged by, grateful for, pushed by, dedicated to, and extremely aware of the "amazingness" of the Riders who grace me with their presence on an almost daily basis. Thank you. You make me try harder to make you try harder! See you Monday!

Tommy's on vacation! Here are my subs:

I will be traveling for the next 10 days. Here is the list of amazing instructors that will be covering my classes for me while I am away. Please stay committed to your workouts. Please give the instructors a try if you haven't already. They are each pretty amazing!

Monday, May 5, 9:30am - Guy Baruch (this will be a regular Ride, not a Red Line Ride)
Tuesday, May 6, 7:00am - Beth Phillips
Wednesday, May 7, 9:30am - Matt Conrad Krupka (this will be a #totalrequestride!)
Thursday, May 8, 7:00am - Kyler Madeira (this will be a Sexy Spin!)
Friday, May 9, 9:30am - Beth Phillips (this will be a regular Ride, not a Red Line Ride)
Saturday, May 10, 9:45am - Guy Baruch

Monday, May 12, 9:30am - Guy Baruch (this will be a regular Ride, not a Red Line Ride)
Tuesday, May 13, 7:00am - Matt Conrad Krupka
Wednesday, May 14, 9:30am - Matt Conrad Krupka, (this will be a #totalrequestride!)
Thursday, May 15, 7:00am - Kyler Madeira (this will be a Sexy Spin!)
Friday, May 16, 9:30am - Tommy Woelfel (I will be back! this will be a Red Line Ride!)

Thanks again to all of you for your support of the Ride with Tommy!

And thanks so much to the awesome instructors in whose extremely good and talented hands I leave all of you!

In good health,

tommy

Track List - Saturday, May 3, 2014

1. Live For The Night (remix) - Krewella
2. Little Secrets - Passion Pit
3. Harlem - New Politics
4. Africa (DJ Ryan Kenney remix) - Toto
5. I'm A Freak (remix) - Enrique Iglesias featuring Pitbull
6. Houdini - Foster The People
7. Pompeii (remix) - Bastille
8. You Oughta Give (mashup) - DJ MixmstrStel featuring Alanis Morissette & Robin Thicke
9. Wrecking Ball (DJ Ryan Kenney remix) - Miley Cyrus
10. Long Train Runnin' (mashup) - DJ Tuck featuring Doobie Brothers & Martin Garrix
11. Wide Awake - Glee Cast
12. Not Like A Queen (mashup) - DJ Sergio featuring Katy Perry & 30 Seconds To Mars
13. City Of Angels - 30 Seconds To Mars

The Three C's: commitment, control, challenge. This may be all you need to have a successful indoor cycling class. Commitment to proper form, the various and changing paces and levels of resistance, and to making a change. Control over what you do in class so that you have some control over what you get out of class. Challenging yourself to do things more than you thought you could, more than you thought you were going to, more than you did last time. It is this focus on the three C's that could possibly change your workouts. I want to be there when you make that change. I want to be with you on this Ride, this journey. I want to help you make a difference, a positive change. Thanks for your support of the Ride with Tommy! See you next time! In good health!

Track List - Sexy Spin, Thursday, May 1, 2014

1. Canned Heat - Jamiroquai
2. Call Me A Spaceman (remix) - Hardwell
3. Shooting Star (remix) - David Rush featuring LMFAO, Pitbull & Kevin Rudolf
4. Roar (remix) - Katy Perry
5. Born This Way (remix) - Lady Gaga
6. Fancy - Iggy Azalea featuring Charli XCX
7. ABC (remix) - Jackson 5
8. Talk Dirty - Jason Derulo featuring 2 Chainz
9. Numb Selfie (mashup) - DJ Mit featuring Linkin Park & The Chainsmokers
10. Feels Like A Prayer (remix mashup) - Meck featuring Dino and Madonna
11. True Love - P!nk featuring Lily Rose Cooper
12. Talk Show Host - Radiohead
13. Magic - Coldplay

Commitment. If you have taken even just one of my classes, you hear me talk a lot about commitment. It takes commitment to make a change. Change doesn't just happen. At least not the type of change that you really want or desire or commit to work towards. So I ask for commitment. Commitment to proper form on the bike. Commitment to the various levels of resistance on the bike. Commitment to the appropriate pace for each activity during a Ride. Commitment to the workout of which the entire class is a part and to which the entire class contributes. And it also includes commitment to show up. Yes, show up. Many times, the bikes are reserved in the new CRUNCH sign-up program. And many times, some of those bikes sit empty during class. Even (and especially!) in the front rows! Many times, a member doesn't attend the class as it is believed to be sold out because those bikes are reserved. This is not an ideal situation. So I am once again asking for your commitment. If you sign up for a bike, show up. Or if for some reason you can't make it, cancel your reservation as soon as possible. Let someone who really wants to commit to making a positive change in their way of life, in their fitness level and in their overall physical and mental well-being be allowed to be a part of that Ride. Don't be selfish. Be committed. Be determined. Be special. Be who you are. Just don't be rude. Thanks! In good health! tommy