Track List - Saturday, August 30, 2014

1. Chandelier (remix) - Sia
2. Birthday - Katy Perry
3. All About That Bass - Meghan Trainor
4. Bang Bang - Jessie J featuring Ariana Grande & Nicki Minaj
5. Undressed (remix) - Kim Cesarion
6. Fade Into Darkness (remix) - Avicii
7. Sleeping With A Friend - Neon Trees
8. Bailando - Enrique Iglesias featuring Sean Paul
10. Work - Iggy Azalea
11. Dare You (remix) - Hardwell featuring Matthew Koma
12. Walking On Air (remix) - Lance Bass & Anice K. featuring Belle Blue
13. When I Was Your Man (cover of Bruno Mars) - Boyce Avenue
14. Because Of You (cover of Neyo) - Boyce Avenue
15. Nothin' On You, My Love, Rocketeer (cover of B.o.B., Bruno Mars, Justin Timberlake & Far East Movement

Responsibility. As an instructor, you will hear me talk a lot about commitment, energy, focus, dedication, desire for change, working for results, reaching a goal. What you haven't really heard me talk a lot about is responsibility. It is Labor Day weekend 2014. We are celebrating the workforce that makes this free country so great. Without taking anything away from that, I also want to incorporate another kind of labor. No, not the kind of labor that women go through to bring a new life into this world, as important as that kind of labor is. But the kind of labor that one must go through to be successful. And again, I'm not going to go completely philosophical here, but talking about fitness and health provides an equally important type of responsibility that I want to address. As a person that is interested in maintaining one's health, and I have to assume that anyone that joins a gym, that takes a group fitness class, hires a personal trainer or even someone that walks 20 minutes a day or runs or plays pick-up basketball, that this person is at the very least slightly interested in maintaining their health. If you are indeed interested in maintaining your health, then you have a responsibility to yourself. You have a responsibility to work at committing to a program. You have a responsibility to commit to eating healthy. If you choose to ignore this responsibility, then you have to live with the results of that choice. Such results usually include a less than healthy lifestyle. Increased illness or pain. The inability to do as much as you would like. Body weight and body fat at much higher than healthy levels. Less successful results in many aspects of your life. I hope that any of you reading this are not in that segment of the population that shuns this responsibility. It is proven that a healthier lifestyle can lead to greater success in other aspects of your life. So it is this responsibility that I can talk about and encourage. I can encourage it in my classes. I can encourage you to commit to this responsibility outside of my classes, but again, that is all I can do, encourage. However, I have a responsibility to everyone that takes my class to be a type of instructor that provides the opportunity to change. To provide the opportunity that gets results. And I can only do this the best way I know how. So I will make an assumption that everyone in my class wants to take on the responsibility to one's self, and as a member of a group fitness class, the responsibility to everyone else in class. Yes, I'll say it again. As a member of a group fitness class, you have a responsibility not only to get the best ride possible for yourself, but to do your part in creating an environment that allows EVERYONE in class to get the best possible ride. This means, and this is not coming from a place of pride or ego, but as an instructor that cares and wants that best possible ride for everyone, that everyone follows the framework or path that the instructor lays out before each of you. It isn't really an option to decide if you want to be member of the class and do the provided workout to the best of your ability. That is what you sign up for when you sign up for a group fitness class. And it isn't really an option for anyone to come into the class to do their own thing with disregard for the instructor and all the other riders in class. I repeat, NOT AN OPTION! Yet, I see this often. And specifically, I saw this a lot in this morning's class. Whew, I am being so long-winded today. Kind of like in my classes! Well, to get off of my proverbial soapbox, I've made my point. I want everyone to have the best ride possible so that they can get the best and most results possible. I want everyone to feel welcome in my class. But I want everyone to be aware of the responsibilities that come with being a part of not only my class but any spin class or group fitness class. Realize that there are other people in class; realize that class is not only about you and no one else. It is important to commit to and be responsible for your own ride, but know that being a part of a class carries a responsibility to help create that positive energy that allows for the most change by the most people in class. Do the work. Be a part. Labor for the results. Create a positive change. Be happier. Live longer. Be successful. Ride with Tommy! See you Monday morning, Labor Day, 9:30am for the next Red Line Ride! Have a safe, fun and memorable weekend! In good health, tommy

Track List - Sexy Spin, Thursday, August 28, 2014

1. Against All Odds (remix) - Kira
2. All About That Bass - Meghan Trainor
3. Bang Bang - Jessie J featuring Ariana Grande & Nicki Minaj
4. Touch The Sky - Kanye West
5. Am I Wrong (remix) - Nico & Vinz
6. LA Dodgers Firework Mashup - DJ Manny Lehman featuring Madonna, Mariah, Whitney, Mary J., Avicii, Demi and Idina
7. Wind It Up - Gwen Stefani
8. Shake It Off - Taylor Swift
9. How Will I Know (remix) - Whitney Houston
10. Justified & Ancient - KLF featuring Tammy Wynette
11. How Will I Know - Sam Smith (acoustic cover of Whitney Houston)
12. Amnesia - 5 Seconds Of Summer

Thanks so much to all of you that made it to class and took part in making it indeed a Sexy Spin! Class has been getting crazy good lately! Again, thanks to all of you for your commitment, energy, determination and desire for a positive change! Labor Day weekend is upon us and there will most definitely be a lot of opportunities to celebrate the end of summer, beginning of fall, friendships, pools, the beach, and the good fortune that so many of us enjoy as members of the work force - in whatever capacity that may be. Many of you have heard me say this before, but we always have something to celebrate! So I hope that you all take the chance to enjoy friends, family, loved ones, significant others, new relationships, lasting ones and all the good people with which we surround ourselves. And I would also like to make an extra effort to encourage you all to celebrate your health! Celebrate the ability to get up each morning. Celebrate the ability to take part in your favorite spin class. Celebrate the steps you take to make yourself healthier. Celebrate the things you do to improve your mental and physical well-being. I know I celebrate each one of you for your support and taking part in the Ride with Tommy! I am grateful, inspired, happy, motivated and challenged when in the same room with you. So thank you for all that you do...in class, for yourselves, as you celebrate the amazing life you live, and as we celebrate Labor Day weekend 2014. I will be teaching my regular schedule all weekend so I hope to see you Saturday morning at 9:45am or Monday morning at 9:30am for the Red Line Ride. Have a great, fun and safe weekend! Until I see you next, in good health, tommy

Track List - #totalrequestride, Wednesday, August 27, 2014

1. Against All Odds (remix) - Kira
2. All About That Bass - Meghan Trainor
3. Bang Bang - Jessie J featuring Ariana Grande & Nicki Minaj
4. Touch The Sky - Kanye West
5. Am I Wrong (remix) - Nico & Vinz
6. LA Dodgers Firework Mashup - DJ Manny Lehman featuring Madonna, Mariah, Whitney, Mary J., Avicii, Demi and Idina
7. Wind It Up - Gwen Stefani
8. Shake It Off - Taylor Swift
9. How Will I Know (remix) - Whitney Houston
10. Justified & Ancient - KLF featuring Tammy Wynette
11. How Will I Know - Sam Smith (acoustic cover of Whitney Houston)
12. Amnesia - 5 Seconds Of Summer

Did you tweet your requests to @crunchgym followed by the #totalrequestride? If so, then you probably heard your favorite song in class this morning. And many others across the country heard it, too! That's right, tweet your favorite songs, CRUNCH will compile the requests into a list and then distribute that list to #totalrequestride instructors in Crunch gyms all across the country. In addition, you automatically become eligible to win an iTunes gift card! How cool is that?!?! I had a lot of fun putting this morning's track list together featuring the requests, "Touch The Sky" by Kanye, "Wind It Up" by Gwen Stefani, and "How Will I Know" by Whitney Houston. And then I of course threw in some of my personal favorites, including a mashup/medley by my good friend, DJ Manny Lehman that he created for the recent LGBT Night Out at Dodger Stadium last week featuring Madonna, Mariah, Whitney, Mary J., Avicii, Demi and Idina! I hope y'all had fun AND an intense Ride! I know I did! Remember, #totalrequestride every Wednesday at 9:30am, Crunch Fitness - Sunset! Hope to see you there! In good health, tommy

Track List - Red Line Ride, Monday, August 25, 2014

1. Still Haven't Found What I'm Looking For - U2
2. 4 Minutes (remix) - Madonna featuring Justin Timberlake & Timbaland
3. Tainted Love (remix) - Depeche Mode
4. A Sky Full Of Stars (remix) - Coldplay featuring Avicii
5. Anaconda - Nicki Minaj
6. Fat Bottomed Girls - Queen
7. Where The Streets Have No Name - U2
8. Black Widow - Iggy Azalea featuring Rita Ora
9. We Will Rock You (fatboy slim remix) - Queen
10. Wonderwall (ryan kenney & ido remix) - Oasis
11. The Scientist More Than Words (mashup) - DJ Mighty Mike featuring Coldplay & Extreme
12. Invisible ((RED) edit) - U2
13. There Is A Light That Never Goes Out (cover of the Smiths) - Joseph Arthur

Have you tried the Red Line Ride at Crunch Fitness - Sunset yet? Every Monday and Friday at 9:30am. A heart-rate monitor based class that is motivational, fun and educational! You work hard...maybe harder because you have the numbers and colors on the screen at the front of class helping push and challenge you! You learn a lot about what your heart rate does in reaction to the challenges and obstacles that you place before it! And it is all set to the most motivating and fun variety of popular music to help you get through class to the end before you know it! And at the end of class, I can show you summary results of your Ride! Average heart rate, estimated total calories burned, and even a graph of your heart rate throughout the Ride! Yes, all this can happen when you take the Ride with Tommy!'s Red Line Ride on Mondays and Fridays at 9:30am at Crunch. And this morning, we even celebrated Rusty's birthday! Thanks for the requests, Rusty! I really enjoyed taking some amazing, classic spin music and putting a new "spin" on it. I hope you enjoyed it, and I hope you have an amazing birthday! Thanks for celebrating your special day with us in the Ride with Tommy! Now, see how much fun we have?!?! If you haven't been yet, come join us! Hope to see you there! In good health, tommy

Track List - Saturday, August 23, 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

Never let yourself get stuck in a rut. This statement can be applied to so many situations. I like to apply it to my classes of course (which is obviously why I am including it in my post here today!) You always hear that it is good to change up your workout. Change is good. When you change up your workout or when I change up the format of my class, it forces your body to react to this change. Your body is reacting to something different. So you are having to pay more attention or focus to this change. You may feel a little less secure or even a little less "successful" in your workout as a result of this change. But let me assure you that those feelings of insecurity or lack of accomplishment are signs of growth and strengthening. I almost hate to use the terms "less successful" or "lack of accomplishment" because in actuality, it is indeed just the opposite. Just as you may feel less confident or secure when you increase the weight in your workout or go from a 10-turn hill to a 20-turn hill in the Ride, you will indeed be increasing and improving your results because of it. You will get stronger. You will burn more calories. You will make a difference. You will make a positive change. Trust. Commit to the change. Commit to working through it. Have confidence that after a few reps or a few days working through the new change, you will feel stronger, more confident and successful once again. Then it will be time to change it up again! Yes! So don't get stuck in a rut! Make a change. Make a difference! Do it! Commit to it! Thanks for being a part of and your support of the Ride with Tommy! See you next time! In good health, tommy

Track List - Sexy Spin, Thursday, August 21, 2014

1. We Belong Together (remix) - Mariah Carey
2. Maps (remix) - Maroon 5 featuring Big Sean
3. I Dare You (remix) - Hardwell featuring Matthew Koma
4. Shake It Off - Taylor Swift
5. The King Of ArtPop Megamix (mashup/concept album) - DJ Robin Skouteris featuring Michael Jackson & Lady Gaga
6. Time Of Our Lives - Paul Van Dyk
7. Fireball - Pitbull featuring John Ryan
8. Am I Wrong (In C Minor)(mashup) - DJs MixmstrStel & BringMeTheMashup featuring Nico & Vinz & 33 artists
9. Running Happy (mashup) - DJ Chocomang featuring Pharrell Williams & Airbourne
10. Fast Car (cover of Tracy Chapman) - Boyce Avenue
11. Life Of The Party - Shawn Mendes
12. Faithfully (cover of Journey) - Boyce Avenue

Sometimes a single song can inspire the entire track list for a class. Sometimes, that song is more of an event than just a song. This is one of those times. DJ Robin Skouteris has been one of my favorite mashup artists for a long time. When I came across his project of creating a "concept album" using the songs from Lady Gaga's ArtPop album and "mashing" them up with many of Michael Jackson's hits, I was very excited at the prospects. Then when I listened to the 9-minute Megamix, I was convinced that I had to incorporate it into class. Yes, it is a little longer than most songs I use, but I am always excited and always look forward to changing things up a bit. So, I incorporated the monumental 20-turn hill into the middle of class! Throwing some of the newest releases before and after it as well as a few flashbacks to round out the motivation, the challenges, and the fun helped make this morning's class one of my favorites. And it being Sexy Spin, well, when you work as hard as you all did in class this morning while keeping your positive energy, great attitude and desire to create a positive change, the sexy factor was through the roof! Thanks to all of you for making it all happen this morning! Let's do it all again tomorrow! Remember, Friday is the Red Line Ride at 9:30am. Hope to see you there! Until then, in good health, tommy

Track List - #totalrequestride, Wednesday, August 20, 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

This week's #totalrequestride featured songs from requested music videos "Scream" by Michael & Janet Jackson, "Hard" by Rihanna featuring Young Jeezy and "Survivor" by Destiny's Child. And I was able to throw in some new and exciting music as well. I LOVE Taylor Swift's new song, "Shake It Off", from her upcoming album! It is so upbeat, fun and happy! It reminds me of Pharrell's "Happy". It makes me happy, and I think it is a great jog. I hope you all enjoyed it as well! I also enjoy Ariana Grande's "Break Free", Maroon 5's "Maps" and Demi Lovato's "Really Don't Care". I threw in a mashup, "Fancy Groove", by DJ MixmstrStel featuring Madonna, Iggy Azalea & Charli XCX. Then we cooled down with one of my new obsessions, Boyce Avenue, and their cover of Take That's "Back For Good". So good! And rounded it all out by cooling down to some flashbacks from the '80s, two of my favorite ballads, Cyndi Lauper's "Time After Time" and Phil Collins' "Against All Odds". I don't think I have to reiterate that as an instructor, I choose each song for the rhythm or the beat to set the pace at which we pedal during our Ride. Sometimes, I get so excited with the way a musical choice works out in class. I always hope that a song will increase motivation, focus and the challenge for a rider. Sometimes, it works out better than hoped. I love it when that happens! I had a great time in this week's #totalrequestride at CRUNCH Fitness on Sunset. Thanks for being a part of it! In good health, tommy

Guy B. to sub the Ride with Tommy! tomorrow morning, Saturday, August 16, 2014, 9:45am

Guy B. has agreed to cover my class tomorrow morning, Satuday, August 16, 2014, at 9:45am. I hope you all stay committed to your workouts and make it to Guy's class. He is an amazing instructor as many of you already know.

I will be "back in the saddle" on Monday morning, August 18th, at 9:30am for the next edition of the Red Line Ride! I hope to see you then!

In good health,

tommy

Track List - Sexy Spin, Thursday, August 14, 2014

1. Chandelier (remix) - Sia
2. Birthday - Katy Perry
3. All About That Bass - Meghan Trainor
4. Bang Bang - Jessie J featuring Ariana Grande & Nicki Minaj
5. Undressed (remix) - Kim Cesarion
6. Fade Into Darkness (remix) - Avicii
7. Sleeping With A Friend - Neon Trees
8. Bailando - Enrique Iglesias featuring Sean Paul
10. Work - Iggy Azalea
11. Dare You (remix) - Hardwell featuring Matthew Koma
12. Walking On Air (remix) - Lance Bass & Anice K. featuring Belle Blue
13. When I Was Your Man (cover of Bruno Mars) - Boyce Avenue
14. Because Of You (cover of Neyo) - Boyce Avenue
15. Nothin' On You, My Love, Rocketeer (cover of B.o.B., Bruno Mars, Justin Timberlake & Far East Movement

So today, you are really getting a "two-fer"! I've been away from my computer for almost the past 2 days and am just getting to post my comments for Wednesday's #totalrequestride and the complete post for yesterday's Sexy Spin. Thanks once again for making the commitment to get up for a class that starts that early...7am! I hear all the time about how "I would never feel sexy at 7am!" or how "can anyone feel sexy that early!?!" Well, let me just repeat what I so often do. Sexy Spin is first and foremost, an intense class. However, we try to do it just a little sexier, a lot sweatier, and, yes, even shirtless! The "shirtlessness" is not reserved for only those well-chiseled, sculpted physiques that glisten with sweat in the glow of the dim lighting of the CRUNCH Fitness - Sunset Spin Room. As great as that is, Sexy Spin is also very much a state of mind. And if the simple act of removing one's shirt while working up a great sweat and while having a lot of fun while working so hard to music that inspires, motivates and hopefully makes you smile makes one feel sexier, then I ask, "Why not?!?!" Go ahead and feel sexier! Go ahead and push that extra measure of strength and energy. Make that better difference! Make that positive change! Have fun while doing it! Feel sexy about it! Do it! Remember, Sexy Spin is the only unofficial official class where shirtlessness is not only allowed, but encouraged! Thanks for being a part of the Ride with Tommy!'s Sexy Spin! See you next time! In good health, tommy

Track List - #totalrequestride, Wednesday, August 13, 2014

1. Chandelier (remix) - Sia
2. Birthday - Katy Perry
3. All About That Bass - Meghan Trainor
4. Bang Bang - Jessie J featuring Ariana Grande & Nicki Minaj
5. Undressed (remix) - Kim Cesarion
6. Fade Into Darkness (remix) - Avicii
7. Sleeping With A Friend - Neon Trees
8. Bailando - Enrique Iglesias featuring Sean Paul
10. Work - Iggy Azalea
11. Dare You (remix) - Hardwell featuring Matthew Koma
12. Walking On Air (remix) - Lance Bass & Anice K. featuring Belle Blue
13. When I Was Your Man (cover of Bruno Mars) - Boyce Avenue
14. Because Of You (cover of Neyo) - Boyce Avenue
15. Nothin' On You, My Love, Rocketeer (cover of B.o.B., Bruno Mars, Justin Timberlake & Far East Movement


Sorry it has taken me a couple of days to add my commentary to this post. I have been without a computer for the past two days. I was able to post the track list very soon after class, but am just now getting to adding the usual thanks to everyone for making it such a great class and to add any life-altering information that you just can't live without! So here it is Friday already, and I just want to thank you all again for being a part of Wednesday's #totalrequestride! The 3 video requests (remember, Crunch Fitness - Sunset doesn't play the videos, but I do try very hard to play the requested song from the video!) were Katy Perry's "Birthday", "Bailando" by Enrique Iglesias, and "Work" by Iggy Azalea. I also had a "local" request from CRUNCH Fitness - Sunset member, Jason. He wanted to hear, "Bang Bang" by Jessie J featuring Ariana Grande and Nicki Minaj. So the result was a fun class of hard work set to fun and motivating music including requests from actual Crunch members! We definitely created some change that day...a positive change...a positive difference! Thanks to you all for making it happen! In good health, tommy

Track List - Saturday, August 9, 2014

1. Run This Town In D Minor (mashup) - DJs From Mars featuring Jay-Z, Kanye West, Rihanna & Johann Sebastian Bach
2. Money Grabber - Fitz And The Tantrums
3. Walking On Air (Dave Aude club mix) - Lance Bass & Anice K. featuring Belle Blue
4. Sugar, She Looks So Perfect (mashup) - DJ MixmstrStel featuring 5 Seconds Of Summer & Fall Out Boy
5. Wasted (remix) - Tiesto featuring Matthew Koma
6. Jungle (remix) - X Ambassadors & Jamie N Commons featuring Jay-Z
7. Like A G6 - Far East Movement
8. Cool Kids - Echosmith
9. 99 Red Problems (mashup) - DJ MixmstrStel featuring Nena & Jay-Z
10. Somebody Loves Summer (mashup) - DJ Titus Jones featuring Calvin Harris, Betty Who & Whitney Houston
11. How Will I Know (acoustic ballad cover of Whitny Houston) - Sam Smith
12. Red Light Special - TLC
13. There Is A Light That Never Goes Out (cover of The Smiths) - Joseph Arthur

Another great Ride this morning! Thanks to all who shared their time, effort, energy, focus, commitment, determination and desire with me and the rest of class this morning! You all were amazing! I had fun planning and executing the class for and with you all. I hope you each moved closer to realizing your own personal goals. I hope each of you pushed yourself out of your comfort zones and made a difference, a positive change. I hope you all worked hard, intensely. I hope you all perfected your form during your Ride so that your effort was as efficient as possible! As effective and productive as possible! And I wish you all had fun while working so hard. As I often say, I hope the time that you were working "flew by"! I hope class was over way faster than you thought. You do more in 45 minutes than most people do all day (which is kinda sad, but also pretty true!) And even more unfotunately, you did more in that 45 minutes than some people do all week! Or ever! So be proud of what you accomplished. It doesn't matter how it relates to the others in class. What is most important is that you make that difference. Only you know how much of a difference you can make. How much of a difference you actually made. And I hope that it was more than you thought you could! I hope that it was more than you thought possible. I hope you exceeded your expectations! Now go out and enjoy the weekend! See you Monday! In good health, tommy

I am subbing this morning's 9:30am Ride for Guy B.

Thanks for entrusting me with your class, Guy B! I look forward to Riding with them!

Track List - Sexy Spin, Thursday, August 7, 2014

1. Partition (remix) - Beyonce'
2. Jealous (remix) - Chromeo
3. Telephone (remix) - Lady Gaga featuring Beyonce'
4. Chandelier (remix) - Sia
5. Me And My Girlfriend - Jay-Z featuring Beyonce'
6. Turn Down For What - DJ Snake & Lil Jon
7. Larger Than Life - Backstreet Boys
8. Single Ladies (Put A Ring On It) - Beyonce'
9. Brave (DJs Blackow & Figares remix) - Sara Bareilles
10. Ring The Alarm (remix) - Beyonce'
11. Halo - Beyonce'
12. Chasing Cars That Way (mashup) - DJs Dan Mei & Marc Johnce featuring Snow Patrol & The Backstreet Boys
13. At Last - Beyonce'

Change it up! You may hear this about a lot of things. You should hear this often when discussing your workouts. It is always good to change things up. It is important to include some weight training along with your cardiovascular exercise to obtain the best physical and mental condition possible. I often talk about how great it is to do yoga or pilates in addition to spinning. Periodically changing your workouts is great for increasing results. A variety of workouts is awesome for your body and your mind. It will help prevent you from getting bored with your workouts. It will help you achieve your goals faster. It forces your body to adjust or react to the changes. It is often hard to do. When you make a change, you feel a little out of control. You feel like you are not able to "successfully" accomplish as much. Well, this is when you are doing the best! In class, I often talk about pushing yourself out of your comfort zone. A workout should not feel comfortable. It should not feel easy. Committing and focusing on an intense workout, with proper form, should require you to realize that you are pushing and challenging yourself. You should feel the difference. You should also feel the results. You should also feel the accomplishment when the workout is over. You should also feel the accomplishment over time as your body reacts to the changes by getting stronger, feeling better, and maybe even looking a little better on the outside. I wish this for all of you. Let me help you all that I can! Thanks for the opportunity! Let's do this. Together. Let's change it up! In good health, tommy

Track List - #totalrequestride, Wednesday, August 6, 2014

1. Run This Town In D Minor (mashup) - DJs From Mars featuring Jay-Z, Kanye West, Rihanna & Johann Sebastian Bach
2. Money Grabber - Fitz And The Tantrums
3. Walking On Air (Dave Aude club mix) - Lance Bass & Anice K. featuring Belle Blue
4. Sugar, She Looks So Perfect (mashup) - DJ MixmstrStel featuring 5 Seconds Of Summer & Fall Out Boy
5. Wasted (remix) - Tiesto featuring Matthew Koma
6. Jungle (remix) - X Ambassadors & Jamie N Commons featuring Jay-Z
7. Like A G6 - Far East Movement
8. Cool Kids - Echosmith
9. 99 Red Problems (mashup) - DJ MixmstrStel featuring Nena & Jay-Z
10. Somebody Loves Summer (mashup) - DJ Titus Jones featuring Calvin Harris, Betty Who & Whitney Houston
11. How Will I Know (acoustic ballad cover of Whitny Houston) - Sam Smith
12. Red Light Special - TLC
13. There Is A Light That Never Goes Out (cover of The Smiths) - Joseph Arthur

I love bringing back music from the past and having it meet and mix in with the new hits of today. I will often play mashups because they do just this. And I have found some great deejays that do a great job of smoothly mixing the different songs together without it sounding too "jarring" or "harsh" or "forced". And of course, there must be a beat or rhythm that motivates and pushes riders to work hard to stay on the beat while peddling through different levels of resistance. The music will hopefully drive the riders to work harder and focus more on the workout so that when it is over, time will have seemed to "fly by"! How great is that?!?! Doing the work while getting so caught up in the intensity of the challenges that you forget to worry about how long 45 minutes is! That is a sign of a good class. That is one of my primary goals when planning my classes. I hope you find this to be true in my classes. I hope to see you soon in one (or many) of my classes. Thanks for being a part of the Ride with Tommy! In good health, tommy

Subs for The Ride with Tommy! Saturday, August 2 - Monday, August 4, 2014

I will not be teaching class today, Saturday, August 2nd and Monday, August 4th. Here are the amazing instructors who will be teaching instead:

Saturday, August 2, 9:45am - Kyler Madeira
Monday, August 4, 9:30am - Matt Ryan (this will be a regular Ride, NOT a Red Line Ride)

I will be back in the instructor saddle on Tuesday morning, August 5th at 7:00am! See you then!

Be sure to stay committed to your workouts and Rides! Have a great weekend!

In good health,

tommy

Track List - 16th Anniversary Ride, Friday, August 1, 2014

1. Control - Janet Jackson
2. I Love Summertime Cool Kids (mashup) - DJ Titus Jones featuring Icona Pop, Lana Del Rey, Echosmith & Nonono
3. Superbad - Jesse McCartney
4. Baby Baby (remix) - Amy Grant
5. Be Okay - Oh Honey
6. Boom Clap (mashup) - DJ Mixmstrstel featuring Charli XCX, Gwen Stefani, Paramore, Kurtis Blow, Busta Rhymes, Ashlee Simpson, DJ Jazzy Jeff & L'Trimm
7. Come With Me Now - Kongos
8. Stay With Me (remix) - Sam Smith
9. A Sky Full Of Stars (remix) - Coldplay
10. Wrong Message (mashup) - DJ Mixmstrstel featuring The Police, Nico & Vinz
11. Stay, Adam (mashup) - DJ Mixmstrstel featuring Rihanna & Blink-182
12. That's What Love Is For - Amy Grant
13. I Have Nothing (piano instrumental) - Tariq Wingrove

I am so grateful to be able to teach spinning. I am so grateful, honored and humbled to be in the position to help people with their physical and mental well-being. Because, truly, that is what working out can do. Indoor cycling can not only help you physically by helping burn calories, burn bodyfat, increase definition, increase your lung capacity and strengthen your muscles (your most important muscle - your heart!), it can also help your mental health and well-being as well. I will sometimes say in class, "Leave your problems at the door, 'cuz this is your time." No one else's time but yours. You deserve to treat yourself well. You deserve to work to improve your health. And having the opportunity to help others improve their physical and mental health and well-being is a responsibility that I do not take lightly. I work hard to provide an intense, challenging, fun and safe class for everyone. I have fun doing it. I hope you all do, too. I have been so fortunate to be and have been an instructor for 16 years. It has been an amazing Ride! Thanks to all who have ridden with me. I look forward to Riding with you all again soon and often! In good health, tommy

Track List - Sexy Spin, Thursday, July 31, 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. Latch - Disclosure featuring Sam Smith

Tomorrow I'll be celebrating the 16th anniversary of teaching my very first spin class! On August 2nd, 1998, I taught my very first spin class at Todd Tramp's Bodysculpting LA. That seems like a lifetime ago! Well, a lot has changed since then. I have certainly changed a lot since then. I have done a lot of growing up. I have done a lot of learning...about myself, about life, about health and fitness, and about teaching. I hope that I am able to share with you some of the knowledge that I have acquired, some of the lessons that I have learned, some of the most inspiring and motivational methods that I have experienced. At about the same time as I started teaching at Bodysculpting, I began teaching at Crunch Fitness - Sunset. Thanks to Kendell Hogan for believing in me (and still believing in me!) and giving my the chance to start and the continued support as an instructor at one of the best spinning facilities in Los Angeles! I'm still excited to be teaching here at CRUNCH (now exclusively!) It is a fun place to work with a lot of great energy and a philosophy for always offering cutting-edge classes with the best instructors anywhere! So come Ride with me tomorrow morning, Friday, August 1st at 9:30am. It will be a Red Line Ride, a heart-rate monitor based class which is a lot of fun and educational, too! I hope to see you then. For now, here is this morning's track list. I had a great Ride with all of you this morning! Let's do it! In good health, tommy

Track List - #totalrequestride, Wednesday, July 30, 2014

1. Partition (remix) - Beyonce'
2. Jealous (remix) - Chromeo
3. Telephone (remix) - Lady Gaga featuring Beyonce'
4. Chandelier (remix) - Sia
5. Me And My Girlfriend - Jay-Z featuring Beyonce'
6. Turn Down For What - DJ Snake & Lil Jon
7. Larger Than Life - Backstreet Boys
8. Single Ladies (Put A Ring On It) - Beyonce'
9. Brave (DJs Blackow & Figares remix) - Sara Bareilles
10. Ring The Alarm (remix) - Beyonce'
11. Halo - Beyonce'
12. Chasing Cars That Way (mashup) - DJs Dan Mei & Marc Johnce featuring Snow Patrol & The Backstreet Boys
13. At Last - Beyonce'

I get my inspiration for music choices from some very interesting places. Of course, with the #totalrequestride, the initial inspiration comes from your requests. This summer, as the #totalreqeustride consists of 3 video requests that come from CRUNCH members across the country, I try to play those requests as long as they don't sacrifice the authenticity of the Ride with Tommy! In the case of this morning's class, the original wording of some of the requests were "ANYTHING" from Beyonce' and "ANYTHING" from the Backstreet Boys. Well, this was very easy for me as I have always loved the Backstreet Boys and there are so many great Beyonce' songs. So I decided to play a FEW songs from Beyonce' and a FEW songs from the Backstreet Boys. It almost became a theme! The 3rd video request was for Sara Bareilles' "Brave". I love the remix that my good friend DJ Blacklow made so I used that version. One of the favorite songs of both my sons, Aiden and Austin, happens to be DJ Snake & Lil Jon's "Turn Down For What". They heard it while at Sports Camp earlier this summer. I included it so we could listen to my class track list while on the way to drop them off at summer camp. They loved it and were so excited I was going to play one of their favorite songs in my class! I always love a fun song with a hard, driving beat to it and this is just one of those songs! So, I love that I have the opportunity to teach a class that can so often do so much good for those that Ride with me where I get to be somewhat of a DJ by creating a playlist that is made up of a variety of fun, motivating, beat-driven music! I am so lucky! Thanks to all of you that Ride with me and give me the honor of being an instructor and quite possibly changing lives for the better! I hope to see you in class soon! Request it! Ride to it! Let's do it! Ride with Tommy! In good health, tommy

Track List - Saturday, July 26, 2014

1. The Walker (remix) - Fitz And The Tantrums
2. On Top Of The World - Imagine Dragons
3. Love Runs Out - OneRepublic
4. Summer (remix) - Calvin Harris
5. What A Feeling (remix) - Alex Gaudino featuring Kelly Rowland
6. Not A Bad Thing - Justin Timberlake
7. Mmm Yeah - Austin Mahone featuring Pitbull
8. Party Ain't Over - Pitbull featuring Usher & Afrojack
9. Chandelier (remix) - Sia
10. When Love Takes Over (remix) - David Guetta featuring Kelly Rowland
11. Life Of The Party - Shawn Mendes
12. Human - Christina Perri

Beginners. Experienced Riders. People trying to lose weight. People trying to maintain. People trying to improve their overall cardiovascular fitness level. People just trying to get through a spin class. The Ride with Tommy! is for everyone. That doesn't mean that my class is primarily for beginners. It is my goal as an instructor to make everyone of my classes accessible and doable for beginners while making it as challenging as possible for experienced Riders. Dance. Pop. Hip hop. Alternative. R&B. I try to play music that is motivational and inspiring to everyone. I try to play a wide variety of music crossing many genres (while not straying too far from the mainstream) so that at least at one point during class, everyone could quite possible say to themselves, "Yeah! I LOVE this song!" Positive. Upbeat. Motivational. Inspiring. Challenging. Fun. I choose the songs used in my class specifically for the beat or the rhythm so that they can be applied effectively for a specific activity or challenge. I want the beat of the song to make the Rider want to work hard to get and stay on the rhythm, even - no, especially - when there is resistance on the bike. I want the Rider to have fun while undertaking intense challenges that push the heart rate up, burn calories, burn bodyfat, and even more importantly, strengthen muscles. I want the Rider to think back at the end of class and think, "Wow! Time really flew by! And I really gave it my all! I really accomplished something! I made a positive change or difference!" Form. Position. Safety. Movement. Focus. Energy. Dedication. Commitment. I stress the importance of proper form so much in class. I want every Rider to focus on correct form so that the Ride is efficient, focused, with as little risk of injury as possible. As the instructor, I have laid the groundwork. I have created the journey. I have provided the path. I provide verbal instruction and encouragement. I explain movements and form. I want the entire class to have the best Ride that is completely possible for everyone. I want everyone to push their limits. I want each Rider to exceed their expectations. I want each Rider to do more than they thought they could. So it is with all of this in mind that I approach every class. I have a great responsibility to bring a complete, thorough and successful product to the room. Yet, the success of each individual's Ride is still left up to that individual. This is the reason I encourage and motivate during the Ride. I bring as many tools as possible to the Ride so that everyone can have a successful Ride that brings them closer to achieving their own personal goals. But class is the most successful when each Rider commits to the journey, the proper form, the movement, and the intensity. Class is most successful when each Rider participates as a member of the group and not so much as an individual. It is a group fitness class after all. Together, we can accomplish so much. Together, we can make that positive difference. Together, we can reach goals. Together, we can have fun. This is what I wish for each Rider in the Ride with Tommy! In good health, tommy

Track List - Sexy Spin, Thursday, July 24, 2014

1. First Love (remix) - Jennifer Lopez
2. Am I Wrong - Nico & Vinz
3. Brooklyn Girls - Catey Shaw
4. On The Floor - Jennifer Lopez featuring Pitbull
5. I Love It - Icona Pop
6. Really Don't Care - Demi Lovato featuring Cher Lloyd
7. Radioactive - Imagine Dragons
8. Don't Let Me Be Misunderstood - Santa Esmeralda
9. Wiggle - Jason Derulo featuring Snoop Dogg
10. Can't Remember To Forget You (remix) - Shakira featuring Rihanna
11. Why Don't You Love Me (remix) - Beyonce'
12. Not Like The Movies - Katy Perry
13. I Can't Make You Love Me - Bonnie Raitt

Thanks to the many of you that were in Sexy Spin this morning working out, working up a sweat and working toward reaching a goal. Some of you may not realize that everyone in class is working toward a goal. It is probably different for everyone. But no matter what the goal is, no matter how big or how small, everyone's goal is so very important. It is so important that I also feel it is a very important responsibility of mine, the instructor, to provide the best opportunity and environment for each of you to accomplish your goal. Your goal could be a big and visual goal such as losing 25 pounds. It could be a simple and mostly internal goal such as pushing yourself a little harder, or focusing a little more on proper form. Regardless of the individual goal, it is also so very important to remember that we are all part of a group. And the best way for as many of us as possible to reach our goals is to work together. No, we do not have to do the exact same thing at the exact same level at the exact same time. In fact, the amount of commitment to the Ride is dependent on many things, but especially one's own experience and fitness levels. You often hear me say that how much or how little you commit to the resistance level, the speed of the pace or the particular movement at the time is up to you. And indeed it is. But it shouldn't be up to you to decide whether you want to do the workout provided by the instructor or not. As the instructor, I have chosen each song for it's beat or its rhythm, I have planned out what movement goes best with that rhythm. I have chosen the particular challenges throughout the class so that the class offers a variety of obstacles for you to overcome. A variety so that you won't be bored. A variety that allows you to spike your heart rate and then do some active recovery before spiking your heart rate again. I believe it is this type of class that provides the best way for you to achieve your goals. And that is what I want for as many of you as possible to get from one of my classes. An intense Ride to a fun variety of movement and music that passes by quickly and allows you to feel accomplished at the end of class. A Ride that creates an energy that pushes and challenges you but also supports and encourages the riders around you. It is only then, that we can all accomplish so much. It is not when someone is sporadically doing their own movements and workouts which instead is a complete distraction to the people around you and creates a different kind of energy altogether...a negative energy. So I am often asking for your commitment in class. I'd also like to ask for your trust. Your trust in my ability to provide a class with many opportunities and the correct environment to allow you to accomplish your goals. Your trust in my leadership and experience from being an instructor for almost 16 years that will provide an intense, challenging and safe Ride that will indeed move you closer to obtaining your goals. It is an honor to have the opportunity to be an instructor and provide you with the chance to make a change. A difference. A positive difference. In your workout. In your outlook. In your life. Yeah, it is kinda that big. I am honored. I am committed. I am dedicated. I am grateful for this opportunity. Thank you. In good health, tommy