Spinning Tips Exercise - Comfort Zone

Vacation, the time to let go, the time to make excuses and eat one more cracker, one more piece of pie, etc. My sister was in from Chicago for three weeks with my mom passing just recently, it was liscense to RELAX. Relax in all house rules, the laundry piled up, the meals were NOT nutritous, medicine not taken regularly and the dust balls gathered in the darken corners of the house. I was in my comfort zone, comfortably comfortable in my comfort zone. Sunday, Lisa, my sister, flew home. Time to revisit all the things that were waiting for me, it is not like my regular job that if I am out, all is taken care of, no, it is like my house, one day off and it looks like a tornado flew threw it. You can only imagine what 3 weeks of RELAXING will do to a house and a houses schedule. Sunday night I sit down and look at my music, searched the internet, browsed through Itunes, and various other sites, still didn't feel the urgency so I put the computer aside.
I woke up Monday morning and was ready to put back on my commander-n-chief pants and make a difference. I got my coffee and Cinnamon and Spice oatmeal opened my itunes and looked at the playlist that my husband complied for me. No don't feel that song, delete! but wait the WHOLE playlist is gone. I DELETED the whole playlist.
Deep Breathe! Start over, no more comfort zone, time to face the mess.

Warm Up

1.Gladiator (Techno Remix) 3:40
Theme discussed: Moving beyond your comfort zone, making yourself work harder, and accepting the challenge....

Work Out

2. Move Any Mountain (Progen'91) 3:25
Add tension enough that you feel like you are in the mudd, 8 on a scale of 1 to 10 clearly hard tension, stand up, pull those legs, breathe, breathe
3. Underneath (Original Mix) 5:10
Have a seat, keep pushing the tension, nice fluid pedal strokes, use the tension
4. This Love (Cut copy Galatic Beach House Mix) 7:21
Add a touch more tension, stand up climb the hill for 4 minutes then have a seat, pull the tension in the saddle, breathe, push, keep moving forward
5. Live It (Klass Remix) 6:01
Add tension to make it a running charge up the hill for one minute, decrease tension the next minute and have a seat, keep up the pace, this is a drill not a recovery, repeat. Breathe and move, Cue form and remind them of working passed their comfort zone
6. Let me Go (Extended Mix) 6:13
Add a lot of tension, slow the feet down, breathe, breathe, get the heart rate down, relax the mind, relax the upper body, concentrate on your pedal stroke, Slow cadence, kick forward over the top, push down, wipe back and pull up, get yourself into a rhthym blow out every time you pull your right leg up, or whatever works for you,
7. Struggle For Pleasure 3:51
Release the tension, fast flat road, 30 second accerleration, 30 second rest
8. Faster Kill Pussycat (Club Mix) 7:59
one minute recovery get some water, one mAdd tension to make it a running charge up the hill for one minute, decrease tension the next minute and have a seat, keep up the pace, this is a drill not a recovery, repeat. Breathe and move, Cue form and remind them of working passed their comfort zone
9. Going Wrong 8:18
75% of MHR sustain for 8 minutes, positive coaching, urge them forward, push through the comfort zone, expand the wall, make the comfort zone bigger