What Do The Sox Say?! Victory is Sweet!

In honor of THE WORLD CHAMPION RED SOX!  Dropkick Murphy's kick ass!



And a radio station spoofs the ridiculous Ylvis song:

Long Live Rock. Long Live Roll.

One last music video before I head back to Afghanistan for more filming on the documentary What Tomorrow Brings.  Looking forward to playing this in my Kabul courtyard!



Warm Up / Workout:
Late July - Shakey Graves
Hey Brother - Avicii
17 Crimes - AFI
Get Loose (Tiesto Remix) - Showtek, Noise Controllers
Changed the Way You Kiss Me - Example
Oh Love - Green Day
White Walls (feat. Schoolboy Q and Hollis) - Macklemore and Ryan Lewis
Open Your Eyes - Snow Patrol
Hell of A Season - The Black Keys
Long Live Rock and Roll - Daughtry

Cooldown:
Thea (Totem Mix by Devious Corporation) - Goldfrapp
Depuis Le Debut - Thirty Seconds to Mars

Happy listening!  I'll be back in a few weeks with new music profiles.  In the meantime, there are a number of ways you can find out what's happening in the field:  The Principle Pictures' website is the repository for my Blog, FB posts, and Twitter and Instagram feeds. In addition to the company FB page, you'll also find updates on my Personal Page.  Now, it's officially time to pack!

Hopeless Wanderer

I'm not scared of climbing mountains. I'm scared I can't make them move. - Lucy Spraggan

Warm Up / Workout:

Wrecking Ball - Mumford and Sons / Miley Cyrus

James Brown Is Dead - L.A. Style (as someone once told me - every playlist can be spiced up with this one)

Kiss With A Fist - Florence and the Machine (live on KEXP)

Thunderstruck - AC/DC

I Miss The Misery - Halestorm

Rods and Cones - Blue Man Group

Count on Me - Chase and Status

Because the Night - Bruce Springfield (Live in London)

That's Not My Name - The Ting Tings (Live)

Hopeless Wanderer - Mumford and Sons (Most amazing video as Jason Sudeikis, Jason Bateman, Ed Helms and Wll Forte play the parts of Mumford and Sons for this spoof video - LOVE)

Cooldown:

Fire In The Water - Feist

Gimme Your Love - Morcheeba

Mountains - Lucy Spraggan

For Instructors:

Sequence of:  Climb (seated and standing), Jumps, Seated Speed Bursts culminating with full sprints for Hopeless Wanderer). First climb on James Brown Is Dead.

Play Hard

Theme of the day: Work Hard. Play Hard.  This video is meant to bolster that spirit!



Warm Up / Workout:
Play Hard - David Guetta
Wake Me Up (w/lyrics) - Avicii
Big Jet Plane - Angus and Julia Stone (Goodwill Hook 'N Sling Version)
Changed the Way You Kiss Me - Example
Little Talks - Of Monsters and Men
Dirty Paws - Of Monsters and Men (Heiko Gerbhardt Mix)
Hypnotized - Oiver Koletzki feat. Fran
Titanium - David Guetta
Reload - Sebastian Ingrosso, Tommy Trash, John Martin
Sweet Child 'O Mine - Guns and Roses
Don't Matter - Kings of Leon

Cooldown:
The Great Gatsby Young and Beautiful - Lana Del Rey
This Love - Julia Stone

Thrilling Thursday

Thrilling defines our morning ride!  I am forever impressed by all of you who hear the alarm and refuse the snooze.  (Special thanks to the beautiful and indomitable Janice for inspiring a new video because I didn't want you to see the same thing twice in 12 hours!)  For you:



The ride...

Warm Up / Work Out:
Simply Falling - Iyeoka
Up in the Air - 30 Seconds to Mars (seriously my favorite video OF ALL TIME)
Dog Days Are Over (Live Glastonbury Festival)- Florence and the Machine
Loud Like Love - Placebo
Wrecking Ball - Mumford and Sons / Miley Cyrus
Time To Dance (Live) - The Shoes
Twerking Anthem - Tony Junior
Animals - Martin Garrix
Bonfire Heart - James Blunt
Wake Me Up (Extended) - Avicii

Cooldown:
The Great Gatsby Young and Beautiful - Lana Del Rey
Paris (Acoustic) - Caro Emerald

For Instructors:
After the warm up song of Simply Falling, class follows this structure song-by-song.  Time the sprints and runs with the music:

Sprints (3 during Up in the Air)
Standing hill run (3 during Dog Days)
Standing climb
Sprints (3 during Wrecking Ball)
Standing hill run (4 during Time To Dance)
Seated climb
Sprints (2 during Animals)
Standing hill run (3 during Bonfire Heart)
Standing climb
Cool down

As always, have FUN!

Eats treat for the day  - BBQ Salmon.  EASY.  Just slap your favorite BBQ sauce on top of a piece of fresh, wild salmon.  On the grill, in the stove - it's just damn good and good for you.  And it isn't just for dinner.  RETHINK breakfast!  What better way to start the day than with salmon's Omega-3s, proteins and amino acids.  It's a nutrition powerhouse!  Recent studies show that salmon has bioactive protein molecules that can support joint cartilage and control inflammation.  Maybe most important - the higher your blood level of Omega-3, the longer you're expected to live.

Sweet Hell

Yes... yes, every work out should be a little bit of sweet hell. Here's something to make the descent more enjoyable:



Warm Up Into Workout:
Big Parade - Lumineers
Under Control - Alesso and Calvin Harris
Animals - Martin Garrix
Little Wrecking Ball - Mumford and Sons / Miley Cyrus
Resistance (Tiesto Remix) - Muse
A Light That Never Comes - Linkin Park x Steve Aoki
Knocked Up - Kings of Leon
Survival - Eminem (I cut this from class at the last minute because of the language - but still highly recommend it as a work out song, and have included it in this video - which is the original cut)
Up in the Air (Live Church of Mars) -  30 Seconds to Mars
Sweet Hell - Gin Wigmore

Cooldown:
Mountains - Lucy Spraggan
Lighthouse - Patrick Watson

For Instructors:
Here's the class profile.. Start 1 minute standing, 6 minutes seated.  As standing minutes increase by 1 minute increments, time in the saddle decreases the same.   Gear increases each time for both.  A note:  Lucy Spraggan's "Mountains" was meant to be fully part of the cool down, but timing made it part of the work out - and it was spectacular.  One of the most inspiring pieces out there.

Warm Up
1 minute standing flat w/working resistance
6 minutes seated flat w/working resistance
2 minutes standing climb
5 minutes seated climb
3 minutes standing climb
4 minutes seated climb
4 minutes standing climb
3 minutes seated climb
5 minutes standing climb
2 minutes seated climb
6 minute standing climb
1 minute seated flat

Have fun!! 

Loud Like Love

Lovin' our hard core Sunday Spinners at Let's Cycle Cape Cod!  And the insomnia that makes new music videos possible.  Today's video:

Songs featured on this week's video are:

Workout:

Angels in Everything - Blue October

Harlem - New Politics

Devil In Me - Gin Wigmore

Somebody Told Me - The Killers

Ruler and the Killer - Kid Cudi

Michael Jordan - Carnage and Tony Junior

Young and Beautiful - Lana del Rey (Kaskade Remix)

Too Close - Alex Clare

Time To Dance - The Shoes

Hurricane - 30 Seconds to Mars

Loud Like Love - Placebo

Cooldown:

Build Me Up Buttercup - Highway Sing-a-Long

Paris (Acoustic) - Caro Emerald

Seventeen - Youth Lagoon

And for the taste buds... A favorite new vegetarian recipe comes from office mate and friend Jim Infantino who put The Company Crockpot to great use with his own interpretation of Aloo Chole. He ditched white potatoes for sweet potatoes and got creative with the spices.  It's typically served over rice, but we opted for lower carbs by eating as-is.

Sweet Aloo Chole in Crockpot

1 lemon washed, cut in half

2 cinnamon sticks, broken in half

1 garlic, cut in half

2 onions

2 large sweet potatoes skinned and chopped (size to your liking)

4-6 plum tomatoes peeled (drop in boiling water for 3 mins to loosen skin)

3 tbsp coconut oil

1 cup of peas (frozen is fine)

5 tbsp garam masala

2 tbsp cumin

1 tsp cayenne or 2 chili pepper and or to taste

2 cans chickpeas, drained

salt to taste

1.5 cups water (maybe less)

Put the coconut oil in the crockpot first, then lemon, garlic and cinnamon sticks. Cover with onions and the rest. 6 hours on low is best; 4 on high works, too!

October's Start

As the Panda Cam falls victim to this idiotic government shutdown - and the joy that comes with all things cute and cuddly is sucked out of America - my favorite tweet is from NYT columnist Nick Kristof.  A thought:  When the National Zoo closes in a shutdown, but the House Zoo goes on, can we switch House members for apes and zebras? 

In an attempt to raise your joy quotient during this panda blackout, I present:  October's Start, my latest Spinning/workout video.



Featured music:

Workout:
Crazy  - Au Revoir Simone
Can't Hold Us - Macklemore, Ryan Lewis
Don't Matter - Kings of Leon (Amex Unstaged)
Uprising - Muse (Live Rock in Rio 2013)
Need Your Love - Ellie Goulding (Live Shepherd's Bush Hall 2013)
Jolene - Miley Cyrus (The Backyard Sessions)
Closer To The Edge - 30 Seconds to Mars
Beautiful War - Kings of Leon
Push - Universal Nation (Original 12" Mix)
Wake Me Up - Avicii

Cooldown:
Ich Dich Liebe - Pink Martini
Dead Sea - Lumineers (Live Acoustic)