Breathe, Stretch, Shake Spin Mix (44 minutes),Rock `n Roll Spin Mix

Breathe, Stretch, Shake Spin
Mix (44 minutes)
My apologies for being AWOL for the last month.
I’ve had
family visiting and just got back from summer vacation on
Prince Edward Island. It was a wonderful week on the beach,
riding, and golfing – a sport I just might be getting the hang
of, in a double-bogey, multiple-mulligan sort of way.
This is a mix of new, never-before-seen-on-the-blog tunes.
It
veers from dance to pop to hip hop to rock, and showcases two
Canadian artists – Beast, and K’naan. The profile includes an
intense 17 minute climb, followed by some surges and lifts.
It winds up with some sprints to the finish. I cribbed the
lengthy climbing idea from reader Tim, who posted a great
playlist with a quad-busting 23 minute climb on the Reader
Playlists page.
If you’re mulling over a Michael Jackson
tribute class, readers Denise and Judy both posted all-MJ
playlists on the Reader Playlists page. (Thanks to all three
of you for covering with new material – much appreciated!)
Before we get into today’s mix, I have to give a shout-out to
another Canuck, Gabriela, the Toronto spin instructor who
blogs over at SpinDJ.
I visited her blog last night and
downloaded a whole bunch of new music based on her
suggestions.
We have very similar musical tastes, and
Gabriela uses playlist.com to make her music available to
listen right from the blog – a nice touch. I added a link to
her blog under Other Sources for Spinning Music – surf on over
and check it out. I bet you’ll like it, too.
The photo? Canadian readers will recognize the Tim Hortons
sign for the Canadian cultural icon that it is. For those of
you who aren’t familiar with Timmies, it’s a chain of coffee
shops named after the NHL player who started the business in
the 1960s. Tims has over 2,800 locations across Canada and
400 in the United States, including some brand new locations
in NYC. Okay, here we go:
I Gotta Feeling – Black Eyed Peas
(4:49): What an upbeat song. I’ve got
a feeling that this is going to be a
good, good ride. Take the resistance
up to 3/10 and give me some fast,
strong legs. We’re headed for a 17
minute hill, folks, so we have to be
ready for it when we get there.
E-Pro – Beck (3:22): Oh, frig. We’re at the base of this
hill, and it’s the biggest one we’ve ever tackled.
We’re
going to need breaks… water…. and fortitude, but we can do
it. Just take it at your own pace, and dial back the tension
for a break when you need to. (Advanced riders, skip one or
more of the breaks between songs.) Keep your cadence at no
less than 60 RPM to protect your knees.
that, dial back the tension a bit.
If you’re slower than
The songs naturally
encourage the proper cadence – just let the beat drive you up
the hill. We’re starting seated, resistance around 5/10 with
progressive increases every 60 seconds.
Finger Prints – Beast (4:33): This tune from Montreal band
Beast has been on heavy rotation since I heard it on the CBC
Radio Show, “Q.” Wicked, wicked, wicked. You didn’t dial the
tension back, right? Good. Settle in at 8/10. Around 2:00,
take it to 9/10 and stand for the rest of the song. It’s like
riding through mud, a slog all the way. Pace yourself – we’re
not even half way. If you prefer, you can coach the whole
climb seated, standing only for LoveGame.
Breathe Stretch Shake – Mase (3:17): Break time!
Take 30
seconds of easy spinning, then roll the tension back to 5/10.
More progressive tension increases. Don’t come out of the
saddle – yet.
LoveGame [Chew Fu Ghettohouse Fix feat. Marilyn Manson] – Lady
GaGa (5:21): Finally, a chance to pull out the stops. Come
out of the saddle and finish the slog to the top with a
standing climb. Sure, the beat is fast, but we’ve got the
energy for it.
Fine Without You (Radio Edit) – Armin van Buuren (3:18): We
did it! Time to spin out all that tension we’ve accumulated
over the course of the 17 minute climb. Drop the tension back
to 3/10 and go back to fast legs, alternating 30 second surges
with 60 seconds of active recovery. The 60 seconds should
still include strong legs and a purposeful cadence.
Bang Bang – K’naan (feat. Adam Levine) (3:07): Such a clever
song, with clever lyrics and a hummable chorus. Let’s do some
lifts, low tension (4/10). It’s a fast beat so we’re going to
stick to 16 counts. This was a free songs on iTunes. K’naan
is a Canadian hip hop artist. He was born in Somalia and
lived there during the civil war. He comes from a musical
family – his aunt is one of Somalia’s most famous singers.
K’naan and his mother fled Somalia and joined his father in
New York City.
The family later moved to Toronto, Ontario.
New Divide – Linkin Park (4:30): You didn’t think we were
going to get away without sprinting, did you?
Two sprint
songs, back to back here, to take us through to the cool
down. There are four sprints here, of 15/40/60/30 at 0:19 –
0:34, 1:08 – 1:48, 2:21 – 3:18, 3:35 – 4:05.
Love Drunk – Boys Like Girls (3:47): Is it just me, or does
this song remind you of something by Avril Lavigne? Ashlee
Simpson? Kelly Clarkson? While we figure it out, let’s do
one more set of sprints to take us to the cool down: 30/45/50
at 0:48 – 1:20, 1:45 – 2:28, 2:38 – 3:28. (It’s actually from
this Boston band’s eponymous debut CD.)
Her Diamonds – Rob Thomas (4:40): This single from Thomas’s
latest CD is charting right now. Slow down and enjoy the pace
while we cool down and stretch.
New York New York – Ryan Adams (3:47): Some extra stretching
and goodbye music.
I’ll admit it…. I love to go out
for dinner.
I live downtown
with all sorts of restaurants
nearby: Chinese, Vietnamese,
Thai, Japanese, Italian, Latin,
Indian,
Turkish,
Lebanese,
English, Mexican, Greek… all
within a 10 minute walk.
But
according to CBC’s Marketplace,
eating at sit-down restaurants can be far worse for your
waistline than chowing down at McDonalds. If you only go out
for dinner a few times a year, no big deal, have whatever you
want. But what if you go out for dinner once or twice a week?
Here are some strategies for coping with restaurant food:
1. Have a snack before you arrive at the restaurant.
sit down ravenous, you’ll make bad choices.
If you
2. If you can’t have a snack beforehand, start with a broth
soup or salad with dressing on the side.
3.
Decide on your priorities.
Do you want to have an
alcoholic drink? Dessert? An appetizer? Some bread? Pick
one only. (This rule seems particularly unfair.)
4. Ask about half orders and lunch sizes, even if they’re not
mentioned on the menu. Try ordering an appetizer as your main
course. (I tried this on vacation and was served a child-size
bowl of soup as an appetizer, even though it wasn’t listed
anywhere on the menu. Perfect!)
4. Consider eating until you’re full and leaving the rest of
your meal behind. It’s wasteful, but if you take half the
meal home to eat another day, you’re essentially eating out
twice as often. (If you can’t bear to leave it, bring the
leftovers home as a treat for another family member, or even
your pet.)
5.
Whenever possible, share the portion with your dining
companion(s). (Another way to ensure no leftovers to take
home.) This trick works particularly well with desserts.
Rock 'n Roll Spin Mix (43
minutes)
It’s fair to say that Spinning attracts more men than any
other group exercise class, but the majority of riders in my
classes are women. This mix is for my regular male riders,
who’ve been asking me for more rock ‘n roll, please.
The
photo accompanying this post is of my favourite male cyclist –
my brother in law, James.
Fortunate Son – Creedence
Clearwater Revival (2:22): Warm
up your legs, here we go!
Break on Through (To the Other Side) – The Doors (2:30): Still
warming up. Pick up your cadence by 10% for the verses, 20%
for the choruses, then back to 10% for the verses.
Sympathy for
Big. Hill.
Jack up the
settle in for
the Devil – The Rolling Stones (6:19): Great.
One of the most iconic rock songs of all time.
tension to 7/10, come out of the saddle, and
the grind to the top.
Rock ‘n Roll – Led Zeppelin (3:41): The whole song is one big,
juicy sprint. Starting at 0:06, do 15/30/45 seconds on/off,
then sprint out the last 41 seconds to the end. The sprints
are at 0:06 – 0:21 (15 sec), 0:36 – 1:06 (30 sec), 1:36 – 2:21
(45 sec), 3:06 – 3:41 (35 sec).
Get Up – James Brown (2:50): You heard the man, get up.
going to do some lifts, high tension around 8/10.
We’re
Born to Be Wild – Hinder (3:59): Steppenwolf (another Canadian
band!) released this song in the summer of 1968. Hinder’s
version came almost 40 years later, in 2007 – now there’s a
song that’s stood the test of time. Adam Lambert did a dance
version on this season’s American Idol and it’s not bad at
all, but we’re in a rock ‘n roll mood today. We’re going to
do some standing sprints: 15 on/off, 30 on/off, 45 on/off/on.
The fun starts at 0:15.
Thunderstruck – AC/DC (4:53): I have to give a big shout out
to Fabia, another cycling instructor at my gym. Thunderstruck
and Saturday Night’s Alright for Fighting are two of her
signature songs, and they’re both fantastic to spin to. Fabia
is one of those instructors who has such a devoted following
that riders are typically lined up a half hour before the
class begins, just to make sure they get a bike. Take 30
seconds for some well-deserved recovery, then take the tension
to 4/10 and come out of the saddle for a climb. Alternate
between aggressive and regular stance every 60/45/30 seconds.
Saturday Night’s Alright for Fighting – Elton John(4:56):
This is a mixed drill: climbs and sprints: Start with a fast,
out of the saddle climb for 60 seconds, then sit down and
sprint for 60, then 45 seconds, 30 seconds.
Copperhead Road – Steve Earle (4:30): Last climb of the day.
Start seated with the tension around 7/10 increasing every 45
seconds.
At 2:37, when the music picks up, decrease the
tension to 4/10, get up out of the saddle, and go! Race to
the finish line two minutes away. Go! Go! Go!
Sweet Home Alabama – Lynyrd Skynyrd (4:45): Cool down. When
I was in my early 20’s I played keyboards in a band and often
followed friends in other bands around to local shows. This
song will always remind me of a night at a not-very-fancy bar
in Hamilton, Ontario, called the Carrot Club. My friend’s
band was opening for another act. The headliners performed
this song with some of the most astonishing guitar playing
I’ve ever heard. The two guitar players in the band threw the
solo back and forth between them. I no longer remember the
name of the band, or the guys in it, but the song was
unforgettable.
For What It’s Worth – Buffalo Springfield (2:41): Some extra
cool down and goodbye music.
This single was released in
January, 1967 and peaked at #7 on the Billboard Charts. Many
people think the song was written about the Kent State
shootings, but in fact the shootings occurred on May 4, 1970,
more than three years later.
This is another song that’s
stood the test of time. In 2003, my spouse and I rented a row
house in central Halifax, right on the edge of the ‘hood. We
shared a back yard with our neighbours, a group of early 20something students.
We were all in the back yard one
afternoon, enjoying the sun. A couple of the students had
guitars and were entertaining the group. One of them said,
“Hey, I heard the coolest song the other day – listen to
this!” and started picking the intro to For What It’s Worth.
What do you think? Do your riders prefer to spin to rock and
roll, Top 40, dance, electronica/house music, or a mix of all
of them?
Where are we Runnin' Spin Mix
(43 minutes)
I’ve got a ton of new music to sort through for new
playlists.
This eclectic mix features virtually all new
never-before-used-on-the-blog material. It leans heavily on
electronica, with a bit of rock, hip hop, and folk music
thrown in. I have used other versions of Ride Like The Wind
and Black Betty in previous playlists; everything else is new.
Got two outdoor rides in this
weekend.
The first was from the
Armdale Roundabout out Purcell’s Cove
Road to Ferguson’s Cove Road and up to
York Redoubt and return.
The ride
takes you past two yacht clubs,
through a fishing village, and offers
stunning views of Halifax harbour.
All you need to know
about this one is hills. Big hills. I hadn’t done this ride
since last summer and I was expecting to be sucking wind, but
all that time spent indoors on the bike paid off – I actually
found the ride easier than last year.
Sunday, we did an easy 26km ride out the Beechville Lakeside
Timberlea (BLT) trail. This trail is part of the local rails
to trails project and passes by several pristine lakes and a
waterfall before connecting up with the 36km St. Margaret’s
Bay trail.
We decided to do the St. Margaret’s Bay trail
later this summer. It’s a decent 72km return, and rises to a
metric century if you start at the beginning of the BLT
trail. I’ve never done a century – it’s definitely on my list
of goals, first the metric one, then the Imperial.
Ride Like the Wind (54 Remix Edit) – Fab (4:01): This is one
of my favourite warm up songs right now. The beat takes you
effortlessly into the groove.
Magnificent – U2 (5:24): In honour of Ferguson’s Cove Road,
we’re going to start off with a 5.5 minute seated hill climb.
A big shout out and thanks to reader Tim for suggesting this
song. Start with the resistance around 6/10 and increase it
every 60 seconds.
Where are We Runnin’? – Lenny Kravitz (2:41): I don’t know if
it’s true, but I’ve heard that when Kravitz’s marriage to Lisa
Bonet was unravelling, she accused him during an argument:
“You love your guitar more than you love me!” To which he
thought for a moment, and replied, “actually, I do.” Divorce
was inevitable. Mix it up a bit by doing some lifts here: 4
counts through the verse, 2 at the chorus.
Black Betty – Spiderbait (3:26):
this ride, it’s time to sprint.
We’re twelve minutes into
I love the beat in this
Aussie band’s version of the song. Pick up your feet for a
surge starting at 0:12 – about 80% of your maximum effort. At
0:50 when the music really kicks in, go to an all out sprint
for 12 seconds, to 1:02. Recover until 1:48, and when the
music kicks in again, go for a second 30 second surge to
2:20. Recover until 2:58, then head straight into an all-out
15 second sprint to 3:13.
Sugar (feat. Wynter) – Flo Rida (4:13): Darn that Flo Rida. I
didn’t want to like this song that borrows heavily from Blue
for the background vocals, but after hearing it on the radio
for the nth time, I can’t get it out of my head. And when I
can’t get a song out of my head, it usually ends up on a spin
playlist. We haven’t really been out of the saddle much so
far today, so let’s do a standing climb. Start with medium
tension and alternate between regular and aggressive stances.
Throw in a couple of tension increases to keep people on their
toes.
Ya Mama – Fatboy Slim (5:38): More speedwork here. Push the
tempo! The fun starts at 0:17 – 0:47 (30 seconds); rest for
30, then sprint for 30: 1:13 – 1:43, rest for 60, sprint again
for 30 seconds from 2:42 – 3:12, recover for 60 seconds.
Around 4:20 come into a standing climb and get ready to push
it out. At 4:51 go! Standing sprint to the end of the song
(about 30 seconds).
Emerge – Fischerspooner (4:48): One more song for lifts. This
NYC duo named their band after their last names: Fischer, and
not surprisingly, Spooner. The challenge here is the fast
beat – you’ll need the tension around 4/10. Start with 16
counts, then move to 8, then 4. I think the beat is too fast
to take it to 2 counts – riders wouldn’t be able to sit down
completely. iTunes gave this song an explicit label, but I
haven’t found the curse word(s) in it yet.
Gallows Pole (feat. Hawksley Workman and Eccodek) – Great Big
Sea (5:45): Rock fans will recognize this as a Led Zep
classic. Great Big Sea did a gorgeous job covering it for the
Canadian Juno awards in 2009 (our version of the Grammys). As
they say on American Idol, “They made it their own.”
We
started with a seated climb, let’s finish with one. Start at
6/10 and increase the tension every 45 seconds.
at 2:18? An out of the saddle sprint? You bet.
What’s this
Sprint from
2:18 – 3:18. The crowd will give you a cheer (it’s a live
version) but wait it out – there’s more. Get back into the
saddle and keep climbing, with tension increases every 45
seconds.
Here and Now – Great Big Sea (3:40): We made it to the top!
Cool down and stretch with a second song from Newfoundland
folk rockers Great Big Sea. This one’s an original. Love the
inspiring lyrics.
All the Things You Never Wanted – Pierson Ross (3:29): This
was the free single of the week on iTunes a few months ago,
and I’ve been wanting to use it as a cool down song ever
since.
Some extra stretching and goodbye music.
.
I love fruit smoothies, but so many of the
commercially available ones amount to a very large
portion of ice cream. Here’s a smoothie recipe I
use at home for desserts. Add a scoop of protein
powder and it becomes a meal replacement. When
I’m teaching, I have one for lunch after I teach my noon spin
classes and have to get right back to the classroom. It tides
me through until class finishes around 4:00 p.m. and a small
snack gets me through to dinner time. The secret to a great
smoothie? Frozen fruit.
Healthy Fruit Smoothies
Serves 2
1 banana
1 cup plain, unsweetened yogurt (go for the one with the
fewest additives)
1 cup frozen fruit – berries work well, as do peaches and
mangoes
1-2 packets Splenda
1/2 cup juice, milk, or water
2 scoops whey protein powder (if using as a meal replacement)
Put all the ingredients in a blender and blend well. I like
my dessert smoothies thick enough to eat with a spoon, so I
don’t add a lot of liquid. If you’d prefer to drink yours,
increase the juice, milk, or water to 1 cup.
Revolution 2009 Spin Mix (30
minutes)
I’m psyched about teaching at the Revolution 2009 fundraiser
tomorrow – 8 hours, 80 riders at a time, one hell of a day.
It’s all in support of the charitable foundation of a local
hospital. I’m riding for an hour with another instructor,
each of us teaching for 30 minutes.
We have a third
instructor on the stage to thank the sponsors as we go. We
were told to expect riders of all ages, experience levels, and
abilities (people don’t have to ride the full 8 hours, most
are riding for 30-60 minutes). My primary goal for this ride
is to make it fun and energetic.
Jumpin’ Jack Flash – The Rolling
Stones (3:43):
Let’s get our legs
warmed up and our bodies moving.
Love Shack – B-52’s (5:25): When you feel ready, come into a
standing climb using a comfortable tension, sufficient to
support your weight.
We’re going to do a pyramid here –
increasing the tension every 45 seconds until it gets really
tough, then decreasing the tension.
Mony Mony – Billy Idol (5:01): Time for some sprints!
Four of
them 20/20/20/20 with nice long 40-50 second breaks for
recovery in between. They go like this: 0:40 – 1:00, 1:43 –
2:03, 2:55 – 3:17, 3:58 – 4:18.
Stayin’ Alive – N-Trance (4:05): Okay, let’s do some lifts:
alternating between 16, 8, and 4 counts.
Just Dance (RedOne Remix) – Lady GaGa and Kardinal Offishall
(4:19): Second hill coming up.
Alternate between regular
stance for the verses and aggressive at the chorus.
Mari Mac – Great Big Sea (3:19): Wind it up with some more
sprints. Split the riders into two groups while they recover
for 0:45 seconds. Group 1 goes: 0:45 – 1:15, 1:45 – 2:15.
Group 2 goes 1:15 – 1:45, 2:15 – 2:45, everybody joins in for
the last 15 seconds from 2:45 – 3:00. When you get to the
end, I want everyone to give yourselves a big cheer: you did
it, and you raised a lot of money for a great cause.
I’m Yours – Jason Mraz (4:03): Cool down and stretch.
I’ll add a post script after the event to let you know how it
goes.
Back from Revolution.
The energy was just fantastic, with
everyone singing along to Love Shack and really giving ‘er for
Mony Mony and Mari Mac. It was great to be part of the day.
Here’s a pic of me and the two instructors I rode with
(Lindsay and Sandy), plus a couple of other pics from the
event:
C'mon 'n Ride It Spin Mix (45
minutes)
This playlist is a collaboration with my grasshopper, Nancy,
who is learning to become an indoor cycling instructor. She
chose the warm up, cool down and songs for the first two
drills. They give the playlist a real R&B feel. I added
Duffy’s remix of Mercy (thanks to reader NT for suggesting it,
and to Amy and Denise for their ideas for drills to go with
the song). I also threw in some alt rock from Franz Ferdinand
and Linkin Park. The profile is a simple one: three hills
with bumpy terrain between them.
Spring has finally come to Nova Scotia and I got another
outdoor ride in today, just a short one of 15kms but lots of
time on trails in Hemlock Ravine Park and a nearly vertical
hill. We coasted down the same hill on the way home and I
couldn’t believe we’d climbed it – this monster was STEEP.
After the ride, we rewarded ourselves with breakfast at a
cafe.
Saturday Night – Whigfield (3:44): It
sounds like it should come from the
80s, but this chirpy tune was a hit
for Danish singer Whigfield in the
summer of 1994. Warm up your legs and
get ready to ride.
C’mon ‘n Ride It (The Train) – Quad City DJs (7:31): We’re
headed into 1996 for this song that peaked at #3 on the
Billboard Hot 100 Chart. Alternate between a standing climb
for 30 seconds, move into an aggressive stance for 30 seconds,
then climb in the saddle for 30 seconds.
Increase the
resistance and repeat. There’s time for four sets.
Spiderwebs – No Doubt (4:29): Okay, we’ve got 45 seconds to
recover, then it’s time for some sprints. This song offers
three: 15/30/60 seconds at 0:45 – 0:58, 1:29 – 1:55, and 2:36
– 3:44, with a pleasant 30 seconds for recovery at the end.
No You Girls – Franz Ferdinand (3:40): This is the second
single from the Glaswegians’ latest album and it’s clever both
musically and lyrically.
Don’t blame me if the chorus is
still going through your head days later. We’re going to work
on some high tension lifts – 7/10 or 8/10. Start with 8,
moving to 4 as the song heads into the chorus, then 2 counts
for the chorus.
Repeat.
Mercy (feat. The Game) [Remix] – Duffy (3:50): 24 year old
Welsh wunderkind Duffy rocks this song that evokes the best of
Amy Winehouse.
We’ve hit the second hill, so take the
resistance to 5/10 and climb out of the saddle with a slight
lean to the downstroking leg.
But it’s not just a climb,
folks – we’re going to do out of the saddle sprints at each
chorus. Riders who don’t want to sprint can pick up the pace
double-time for the choruses, or simply drop the tension a bit
and speed up their cadence. It goes like this:
0:00 – 1:00 climb (resistance at 5/10)
1:00 – 1:21 sprint!
1:21 – 1:50 climb (remember to take the tension back up to
5/10)
1:51 – 2:12 sprint!
2:12 – 3:40 climb (with a tension increase every 30 seconds
until we hit the top)
Don’t Trust Me – 3OH!3 (3:13): Disturbing lyrics and the
catchiest chorus since Katy Perry kissed a girl and liked it,
this Boulder, Colorado band (the name is pronounced three-ohthree, after the area code for Boulder) is opening for Perry
in Europe. We climbed the second hill, now we get to sprint
down. Thirty seconds to take a drink and give your shoulders
a roll, then we get back to work. Take these sprints in the
saddle: 30/30/30 seconds at 0:30 – 1:00, 1:29 – 1:58, and 2:35
– 3:05. The clean version retains a badly disguised f-bomb.
Welcome to the World – Kevin Rudolf and Rick Ross (3:03): More
lifts: 8/4/2 counts.
This is Rudolf’s second hit single,
currently charting on iTunes.
Palladio (Radio Edit) – Silent Nick (3:39): Third hill.
it like this:
Take
0:00 – 0:27 – fast out of the saddle climb tension at 4/10
0:27 – 0:54 – crank the tension to 8/10 and slog
0:54 – 1:48 – back to 5/10 and fly
1:48 – 2:35 – crank the tension to 8/10 again
2:35 – 3:03 – back to 5/10 and fly
3:03 – 3:39 – crank the tension to 10/10 – your maximum
effort, and grind to the top.
Faint – Linkin Park (2:42): Last drill before the cool down.
We’re going to sprint to the finish: 15/30/30 seconds at 0:50
– 1:06, 1:30 – 2:00, and 2:09 – 2:39.
Shy Guy – Diana King (4:19): This song from King’s debut album
appeared on the soundtrack to the 1995 movie Bad Boys. It’s
got a laid back reggae feel. It charted in fifteen countries
and hit #1 in Finland, Japan, and Sweden.
Rehab – Rihanna (4:55): Some extra cool down and goodbye
music.
.
.
If you looking for an antidote to the four-day candyfest that
accompanies Easter, here are some tips from the May 2009 issue
of Women’s Health magazine to help you resist temptation in
the future:
1. Banish out-of-control hunger with smaller, more frequent
meals. If you let yourself get ravenous, you’ll eat the
easiest thing you can get your hands on, and it’s usually not
pretty.
2.
Control distracted eating by using your fork with the
opposite hand. It will slow you down and make you focus on
your food – not on the TV. (I’ve used this trick for years by
eating with chopsticks at home.) Note: eating chips with the
opposite hand will hardly slow you down at all. This trick
works only with cutlery.
3.
Keep your goal in sight by weighing yourself regularly.
Yes, you’ll catch every bump and salty meal (3lbs in 24
hours? How? How?) but a University of Minnesota study of
more than 1,800 dieters found the more frequently dieters
stepped on the scale, the more weight they lost.
Daily
weighers lost an average of 12lbs, weekly weighers 6lbs.
Dieters who never weighed themselves ended up gaining an
average of 5lbs. Break your goal down into doable segments.
Nobody can think about losing 40lbs without feeling daunted.
Instead, decide to lose 5lbs. Anybody can lose 5lbs, right?
That’ll take about a month. Congratulate yourself and repeat
8 times.
4. Curb emotional eating by keeping your spirits high. An
estimated 75% of over-eating traces back to feeling blue.
Even small doses of pleasant emotions (tea with a friend, the
Youtube video of Christian the lion, the Jon Stewart show, or
a dash of retail therapy) will revitalize your willpower.