Music playlists, Ride profiles, Guest posts, Studio reviews, and more…
Several weeks since post 554, and just over two weeks ago...my dear mother, Maureen Mary (Russell) Canum passed away - this post and ride is in memory of her! While she wasn't a cyclist, and wouldn't know any of the tracks included in this post, she more importantly was my one and only mom for … Continue reading For Mom: Won’t Forget This Time 555
Back to the BLOG after ten weeks of CRAZY! My wife developed a severe infection after a bog bite...3 surgeries, 2 weeks in the hospital, and now weeks of Occupational Therapy so she can use her thumb again! My mom had a severe hemorrhagic stroke and is struggling to recover from the damage to her … Continue reading (Baby it’s…) Hot In Herre 554
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
Looking back at this ride mix…10 YEARS LATER!
Encore ride coming soon!
TGIF
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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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
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…)
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!
1. BIKE
2. FLOW
3. LIFT
4. MOVE
There is some serious West Michigan fitness money behind 4G…MVP Sports Clubs…
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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!
-Steve
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:
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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!
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
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
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