Won’t Back Down 553

Happy Memorial Day Weekend '23! Last time in Chicago to visit my daughter and son-in-law (Mother's Day weekend), I squeezed in a morning Peloton ride...my first time with Tunde Oyeneyin. WOW...Tunde's 45 minute HIIT & Hills Ride (current leaderboard rank 5,557/46,626 - 493 kj output - 632 kcal burn) was one of my top Peloton … Continue reading Won’t Back Down 553

Strong Enough 047

Looking back at this ride mix…10 YEARS LATER!
Encore ride coming soon!

for the ride inside...Music playlists, Ride profiles, Guest posts, Studio reviews, and more...

Winter 2013 SPIN #23 (45 min)
01 Walk – Foo Fighters – 4:16 (Welcome / Warm up)
02 We R Who We R – Ke$ha – 3:25 (Seated / Standing Flat)
03 Vertigo – U2 – 3:15 (Seated Flat w/ Rolling Hills)
04 Strong Enough – Matthew West – 4:04 (Seated / Standing Hill)
05 Tightrope – Walk The Moon – 3:29 (Seated Flat w/ Jumps)
06 The Way I Are – Timbaland vs. Nephew… – 3:50 (Seated / Standing Hill)
07 Made Of – Nause – 3:42 (Seated / Standing Flat)
08 Greyhound – Swedish House Mafia – 6:51 (Quick Seated Flat w/ Leg drills)
09 Smells Like Teen Spirit – Nirvana – 5:02 (Seated Flat w/ Rolling Hills)
10 You’re Gonna Go Far, Kid – The Offspring – 2:58 (Sprints / 3 X 15s)
11 Find Your Kindness – Rend Collective Experiment – 4:09 (Cool down / Stretch)

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Dopamine Junkie 552

Suffering from low-D (D as in Dopamine)? Get your dopamine high in the cycle studio! Other great (natural) ways to boost your D are covered in the article featured below. Summary ride profile & playlist Warm up: Older / Steve Aoki, Jimmie Allen, Dixie Chicks Combo climb: Good Feeling / Bakermat, Rhys Lewis Sprints: If … Continue reading Dopamine Junkie 552

First Ride: 4G Athletic (Jenison, MI)

One final shout-out to the owners, trainers, employees, and members that made this a first-class, one-of-a-kind studio and fitness community! I remember my FIRST RIDE visit in 2018…after hearing lots of great things from so many people in the SW area of greater Grand Rapids. Best wishes to all as one chapter closes…and another opens! RIDE ON!

After May 2023, 4G ATHLETIC will permanently close.

Sadly, we’ve lost many great public, group fitness businesses in the area in the wake of the extending and lingering Covid pandemic. Others include: The Dailey Method, CycleBar, Shape Your Life Studios, and Allegro Coaching.

All the best to the others who continue to offer a great venue and fitness program in the greater GR area! (Greater GR YMCA, MVP, Lunar Cycle, Spoke, Yoga Fever, Evolve Fitness, The KROC Center, Walker Ice & Fitness, and others…)

for the ride inside...Music playlists, Ride profiles, Guest posts, Studio reviews, and more...

It’s only been a couple weeks since my last FIRST RIDE post, but since I never actually did the class, I thought I would finally visit 4G Athletic, which opened nearly a year ago.

This facility is like four boutique studios in one…4G is short for 4 Groups: Bike, Flow (Yoga), Lift (think Body Pump), and Move (think Bootcamp with treadmill, rowing, TRX, and weights)…all under one roof.

Each of the four groups has it’s own dedicated and enclosed space in the building, along with an open reception area, changing rooms, bathrooms (no showers), and water station.  By design, the extras are minimal, to keep the pricing down.  Just bring your own water, shoes, towel, etc. and 4G provides a remarkable fitness facility, equipment, and staff!





There is some serious West Michigan fitness money behind 4G…MVP Sports Clubs

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Do Or Die 079

Ready or not…May ’23 will be here soon!
I’m giving DO OR DIE and encore ride tomorrow, just about 10 years since I took this one for a “SPIN” in 2013. If you cannot check out the full ~45 minutes of my 79th spinlist…do give these a listen (again): DO OR DIE (Thirty Seconds To Mars), DIANE YOUNG (Vampire Weekend), TAKE IT OUTSIDE (Brantley Gilbert), and DRUM TRIP (Rusted Root).

I have big plans for the next 31 days of 2023…watch for an update on that this June. Make it a great May Day Monday & ENJOY THE RIDE all month long! And watch for another fresh ride/mix (#552) soon!

for the ride inside...Music playlists, Ride profiles, Guest posts, Studio reviews, and more...

Summer 2013 SPIN #04 (46 min)
01. 4:08 WARM UP / Do Or Die – 30 Seconds To Mars
02. 6:02 SEATED & STANDING FLAT / Take Me – Tiesto w/ Kyler England
03. 2:40 JUMPS / Diane Young – Vampire Weekend
04. 4:48 ROLLING HILLS / Our Love Is Loud – David Crowder Band
05. 3:33 SPRINTS (3 x 25s) / How Far We’ve Come – Matchbox Twenty
06. 4:17 SEATED & STANDING HILL / Take It Outside – Brantley Gilbert
07. 4:19 SEATED FLAT & SEATED & STANDING HILL / Feel The Beat – Darude
08. 3:36 JUMPS / Misery – Maroon 5
09. 3:45 SEATED & STANDING FLAT / Drum Trip – Rusted Root
10. 3:48 STANDING SPRINTS (3 x 25s) / Alone – Sleeping With Sirens w/ MGK
11. 4:08 COOL DOWN & STRETCH / Bring Me Home – Sade

On Spotify:

On YouTube:

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A LOOK BACK: Wellness Grind + For The Ride Inside…a pre-pandemic flash back!

After a subtle reminder of this connection made between Wendie and me a few years ago, thought I'd share this guest blog post dated September 5, 2019...just about 6 months before the world met Coronavirus. Be sure to explore all that Wendie has to offer at Wellness Grind! https://www.wellnessgrind.com/steve-canum/ Happy Friday-eve! BE WELL!

People Like Us 2.0 551

Last class I had the first artist suggestion in a while...The Band CAMINO. This was a new one for me...and a good add to my Spotify music collection. This 45-min mix has three TBC tracks, and check out a recent demo music video below. This spring the band is touring Europe...wrapping up with a June … Continue reading People Like Us 2.0 551

Do My Thing 550

My THING, Your THING - OUR THING...Let's just do it! Summary profile & playlist (60 minute version) Warm-up: Peace and Love / Wiz Khalifa Combo flat w/ standing runs (2X): Imma Love You / Tungevaag, Steerner Combo hill climb: Forget You / FAST BOY, Topic Seated flat with spin-ups (2X): Forever / Nicky Romero, Nico … Continue reading Do My Thing 550

Your Wildest Dreams: SPINdurance 2019.2 460

Sunday April 2nd is the end of our 12-week Endurance Cycling series…for me, it’s been the most successful Indoor Endurance Cycling season EVER! Tomorrow we’ll do an encore of this ROCKIN’ mix…Enjoy the Ride!

for the ride inside...Music playlists, Ride profiles, Guest posts, Studio reviews, and more...

Inspiration:A west Michigan snow day calls for a SPOTIFY marathon AND a new 90-minute playlist / ride profile! This time my brother-in-law Clint had some great suggestions…this should be a GOOD ONE, planning on this for tomorrow’s FTP 90 class!

The ride is named for the Moody Blues track and perfect for this ALTERED STATES theme…plenty of chemically-induced tunes (there’s more that didn’t make the cut this time). Includes many of the “classic” artists: Styx, The Doors, The Beatles, Steve Miller Band, The Rolling Stones, Rush, Jefferson Airplane, Queen, Led Zeppelin, Cream, The Who, The Cars…and others. A more current, but fitting bonus track is Lover, Leaver by Greta Van Fleet (homegrown in THE MITTEN – aka Michigan!)…thanks Clint!

More hills on this one, so the target for the five zones on this ride is heavier in Yellow:

Zone 1 (White): 5%…Zone 2 (Blue): 5-10%…Zone 3 (Green):…

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Obsession 378

Still Obsessed!
Welcome Spring ’23 and HAPPY Monday (World Happiness Day)…better get to the Cycle Studio and ENJOY THE RIDE!

for the ride inside...Music playlists, Ride profiles, Guest posts, Studio reviews, and more...

Inspiration: There’s no doubt about my strongest obsession for the past 5 years! I continue to enjoy my time in the Cycle Studio after a half decade of cycle classes throughout greater Grand Rapids…and blogging about all-things-studio cycling. The fuel for my obsession: GR YMCA and it’s members, instructors and management, Spotify and the hundreds of contributing & amazing musicians, SoulCycle/FlyWheel and growing number of boutique cycle studios around the world, fellow bloggers and fitness fanatics…etc.
Here’s a 60m+ ride to celebrate my OBSESSION and hopefully another 5 years FOR THE RIDE INSIDE! Don’t miss favorite tracks by these artists: Katy Perry, Pink, French Montana, All Time Low and Slushii!
Genre: Alternative, EDM, Pop, Rock
Approximate time: 65 minutes
SPINlist and Summary Profile:
Warm Up – Bigger Than Me / Katy Perry
Seated / Standing Flat – Tightrope / Above & Beyond
Seated to Standing Climb – Miracle (Stripped) /…

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