R&B/Pop Playlist for 30 Second Intervals

Today I am sharing a playlist that I have used while running, teaching Spin and while on the Elliptical trainer this weekend.  The songs have a bit of an R&B/Dance vibe and will keep you moving and maybe even dancing a few steps.

Begin an easy warm-up with the Pussycat Doll's "Wait a Minute". If on the bike pedal speed here is about 68-74 bpm. This is a very easy pace on the elliptical or while running as well.  Next do a few pick-ups with Pitbull's "The Anthem".  Alternate easy pedaling or jogging with some faster foot turnover intervals to finish our warm-up.

Despite its name "4 Minutes" is a quick 3 minute hill to begin the main workout.  Add a level or more resistance every 30 seconds if on the elliptical or bike.  If you are running take it as recovery from the pick-ups just finished in our warm up.  A fast flat is next with Kat DeLuna's "Run the Show".  Keep a steady quick foot turnover.  If you are on the bike the cadence is just over 100 on this one.  Recover next for the first minute of Ne-Yo's "Closer" then begin 30 seconds of fast sprints alternating with 30 seconds of slow jogging or pedaling.  Or on the bike or elliptical you could take this as another hill by increasing the resistance/level every 30 seconds while keeping the cadence/foot turnover with the beat of the music around 60 bpm.  Follow this with a steady effort for the next 4 minutes with OutKast's "Hey Ya!";  the song's bpm here is about 80-84 so you should be able to keep with the beat whether running, on the bike or elliptical.

Moving into a bit of Electronic Dance Music we are back to 30 second pick-ups with MSTRKRFT's "The Looks". Alternate 30 seconds of easy jogging or pedaling with 30 seconds of sprints or pick-ups.  Recover with a hill using Lady Gaga's "Just Dance", once you are feeling recovered begin adding resistance every 30 seconds for a short hill interval or just keep it as a steady recovery if running. This is a good place to stop if you want a 30 minute workout. Just remember to cool down for at least one song to allow your heart rate to drop down before hitting the shower.

If you are game there are 2 more sets of  intervals to push this to a 45 minute workout.  Begin with Flo Rida's "Good Feeling".  As a typical Flo Rida  formula driven song the Etta James sample in the chorus begins just about every 30 seconds.  Perfect for intervals.  Next up is another quick flat. Janelle Monae's "Tightrope" is just under 5 minutes at 80-84 bpm.  Keep up with the beat no matter what piece of equipment or road you are on.  Finish strong, with one last set of intervals.  Bruno Mars' "Runaway Baby" will give you a little break if you sprint on the chorus since they are only 20 seconds each.  Cool down with British X-Factor runner-up Olly Murs on "Dance With Me Tonight".

Have fun and keep with the beat!

• Wait A Minute- Pussycat Dolls 72 bpm
• The Anthem- Pitbull & Lil Jon  60/120 bpm
• 4 Minutes-Madonna  60 bpm
• Run the Show- Kat DeLuna  105 bpm
• Closer- Ne-Yo  60/120 bpm
• Hey Ya!- OutKast 80 bpm
• The Looks- MSTRKRFT  60/120 bpm
• Just Dance- Lady Gaga 60 bpm
• Good Feeling- Flo Rida 60/120
• Tightrope- Janelle Monae  84 bpm
• Runaway Baby- Bruno Mars  80 bpm
• Dance With Me Tonight- Olly Murs 

Find all the songs on iTunes here

Stress OR Who Has Time For a Holiday?!

In my practice I always seem to see an increase in the number of folks coming in feeling stressed and overwhelmed in mid-October.  Maybe  it's the back to school rush or the shorter days.  Maybe it is the cold.  But whatever the reason, our stress levels only seem to get worse as the holidays approach.  Between busy jobs, maintaining a home and supporting family how can there be time for shopping, cooking and holiday cheer?? 

My post today is not about being cheery but about stress and how to reduce it.  While a little stress may even be a good thing, too much stress has many negative consequences.  Depressed mood, irritability, fatigue, poor sleep, weight gain and decreased immunity can all come from too much stress.  I often suggest to my patients that they take a 20-30 minute walk daily for stress relief.  I know this is medically sound advice but in my heart I know many won't take 20 minutes out of their already jam packed days to walk.

So, with this in mind I searched the web for a few short stress busters.  I wanted things that were simple, effective and could be done anywhere.  At work, at home and even while standing in yet another long check out line.

The first is a phone app-Breathe2Relax.  Originally developed by the Department of Defense to teach those suffering from PTSD to lower stress, stabilize mood and control anger, this app teaches diaphragmatic breathing (belly breathing).  It provides instruction as well as a choice of background music.  Once familiar with belly breathing it is a technique that can be practiced anywhere and has wonderful calming properties.  Since most of us carry our phones everywhere this is a great go to app that could be used  for just a few minutes in the middle of the day or even in the middle of a crowded parking lot!

My second choice needs a computer so is better for work or home.  The Gaiam website has wonderful virtual meditation rooms open to all.  With choices ranging from the wonders of the cosmos in the Space Room to the calming sounds of the sea in the Water Room (my favorite) clicking on a room begins a series of lovely images with accompanying music.  I found some of the music to be a little too new age or uptempo for my tastes but the water sounds lulled me into a tranquil state within a minute.  I found I wasn't even looking at the water photos but just listening to the water and imaging my favorite beach.  Next time I need a 2-3 minute stress break in the middle of a busy day I am heading here!

My last choice involves a little movement.  Yoga stretches that can be done at your desk, standing or even on the couch.  Another unlikely source too, Glamour magazine, but the stretches are simple, well explained and can be done easily.  Take a look here.  Don't let the photos put you off,  no spandex is required!

So my new advice? Take 5 minutes to reduce stress with one of these and give thanks we are here to enjoy all that the holidays have to offer those who seek love, peace and joy.