Track List - Saturday, October 4, 2014

1. Scream - Michael & Janet Jackson
2. Break Free - Ariana Grande featuring Zedd
3. Shake It Off - Taylor Swift
4. Maps (remix) - Maroon 5
5. Fancy Groove (mashup) - DJ MixmstrStel featuring Madonna, Iggy Azalea & Charli XCX
6. Hard - Rihanna featuring Young Jeezy
7. Rather Be - Clean Bandits
8. Survivor - Destiny's Child
9. Really Don't Care (remix) - Demi Lovato featuring Cher Lloyd
10. Best Song Ever (remix) - One Direction
11. Back For Good - Boyce Avenue('s cover of Take That)
12. Time After Time - Cyndi Lauper featuring Sarah McLachlan
13. Against All Odds - Phil Collins

Variety. Mixing it up. Change. Never getting stuck in a rut. Never settling on the status quo. That is what I strive for in my own workouts. That is what I strive to provide for my classes as an instructor. I hope that is what every rider gets as they consistently take my class. Yes, there are some basics that I build my class around: hills, runs, jogs, jumps, presses, movement. I feel it is vital to mix it up in class so that your body has to work to adapt to these changes - these obstacles - that are created. And we create them together. I provide the layout of the class. The framework. The "choreography". But to make it a hill - a steep hill - the rider must commit to turning the resistance up. The rider determines how steep or how challenging the hill really is. To make it a run that really pushes the heart rate up, the rider must commit to a fast pace as well as resistance. Yes, I said it. I emphasize running WITH resistance. I try to discourage running without any resistance. Anyone can do that. Yes, it is better than staying at home and sitting on the couch where your only exercise is picking up the remote. But to run at a fast pace with at least a little resistance can really push that heart rate up and increase the calorie burn. Jogging also requires resistance. Jogging without resistance is just going through the motions. I encourage more from riders. I want them to always push through at least some resistance, while they are jogging - even while they are running - to keep those heart rates up and to burn more calories. To get stronger. To work your muscles. To work the most important muscle - the heart. To get your body used to working with resistance while committing to the pace and keeping a focus on form. And then increasing the challenge by adding some simple movement without taking away from the three basics of form, pace and resistance. Movements need not be big. Small controlled movements are all that is needed. But remaining in control. Keeping focused. While changing it up. By forcing the body to react to the changing workout in different ways. Mixing it up. Variety. Results. Thank you to all riders for your continued support of the Ride with Tommy! I hope that we continue to create change together. Positive change. We can do it. So let's just do it! Have a great weekend! See you on Monday! In good health, tommy