HOW TO CREATE THE ULTIMATE PLAYLIST

As someone whose been making mix-tapes since the 5th grade, I have my playlist making techniques down to a science.   At the Vixen Workout, the playlist makes or breaks the class.  You need to know how to bring the energy up, what songs to place where, when to bring it back down and everything in between.  Making a great playlist is pretty much an art form in and of itself.  In this post, I’m going to share some tips on how to make your own killer playlist.

THE BIOLOGY OF MUSIC AND EXERCISE

According to recent studies from the U.S. National Library of Medicine, there’s real science behind creating effective workout playlists. The right songs can function as an important tool in improving your athletic performance – by motivating you and tricking your brain into feeling less tired. 

An Optimum Tempo Between 120 to 140 BPM (Beats Per Minute)

Personal preferences aside, this is a good workout song’s optimum tempo range because it roughly corresponds to the average person’s heart rate during a routine workout. A runner, however, may need songs with a higher tempo of 147 to 160 BPM. Most dance songs and many rock songs are already in the 120-140 BPM range.  Studies also found that music distracts people from pain and fatigue, elevates mood, increases endurance, reduces perceived effort and may even promote metabolic efficiency.  To find out the BPM’s of songs you want to add to your playlist, checkout this site.

HOW DO I FIND THE BPM’S TO A SONG?

To find out the BPM’s of songs I want to use, I use a site called Song BPM.   Once you’ve calculated the BPM of a song, you can generally store it in the ID3 tag of the music file. For example, getting info on a song in iTunes will let you enter the BPM. Using iTunes as an example, you can then sort your music by BPM and choose the songs you want that fall into the 120-140 BPM range.”

IS THERE A BLUEPRINT FOR CREATING A PLAYLIST?

Remember that if you are working out, you need to begin with a warm-up.  The first 3 songs of your playlist are your “warm-up” songs. They should gradually increase in tempo and speed to get muscles warmed up. 

Good options to begin your playlist are:

1: “Party Ain’t Over”/ Pitbull feat. Usher

2: “Champions”/ Kanye West feat. (everyone)

3. “Jungle Bae”/ Major Lazer

For the middle of your playlist, put songs that make you feel a certain way.  For example: if you’re going through a break up or a tough time, having songs with lyrics that are relatable to what your going through helps your mind not think about the fact that you have 30 minutes left.  To be clear, I don’t mean ballads for the middle of your playlist.  I mean adding songs that make you feel like a bad-ass in the middle and then the then slowly decrease in tempo so as to assist in a proper cool-down period. the slower paced ones at the end for a cool down.

Need some help finding music? Make sure to follow some of my playlists on Spotify.

Stay Hungry, Live Fierce.

Janet Jones

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This Beyoncé-Inspired Workout Is the Most Fun You’ll Ever Have Doing Cardio

Okay, ladies, now let’s get in formation.

                                                   

While Beyoncé’s trainer has let us in on her squat-heavyworkout routine, we know there’s really one thing that’s gotten her that famous body: dancing. Swerving, twerking, and “surfboardt”-ing for hours on stage (and in rehearsal) tones you like nothing else. That’s why hordes of women in Miami and New York are flocking to Vixen Workout, a hip hop dance cardio class inspired by Queen Bey herself.

Vixen was started by Janet Jones, a former Miami Heat dancer who has also performed as a backup dancer for Jennifer Lopez, Usher, and Pitbull. In an hour-long workout designed by Jones, you can burn 400 to 1,000 calories in a class that typically includes a sick soundtrack (Top 40 rap songs, Bey, Rihanna, even Bieber), a dark studio illuminated with black lights, and women wearing full faces of makeup and high heel wedge sneakers. It’s very sexy, very sweaty, and very fun. If you don’t consider yourself a dancer, no worries: The choreo is fairly easy to follow. Here, we have Jones demonstrate five signature Vixen Workout moves and a seven-minute workout that’ll have you wanting to join the #vixenarmy by the end of it.

Jump Squats With Inner-Outer Thigh Sits

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How to do them: Starting with your legs together, jump into a plié squat. Repeat twice. Bring the left knee in, then sit into the squat and repeat with the right knee.

Cross Punches With Pops

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How to do them: In a plié squat, alternate rapid cross-body punches 4 times into 2 alternating booty-pops. (In the booty pops, be sure to contract your abs before and after popping the hips back.)

Hip Swings

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How to do them: In a wide “V” stance, place hands on hips and swing hips from right to left. Alternate arms between on the hips and over the head.

Punch Downs

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How to do them: Twist the torso so your chest is facing the right corner. Bring the chest down to the knee and punch down with both arms. Because you are twisting to the right first, the left arm should be in the front when the right knee is up. Bring the foot back to neutral and the arms up by your chest. Do the same movement to the left. This movement can be done in different patterns (for example: singles/single-single-double/doubles)

Battle Arms With Roundabout

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How to do them: Starting in neutral position, bring the left arm across the body. Bring the right leg out to a bent, wide stance and pull the left arm. Make sure you hit a sharp movement with the elbow. Repeat on the other side. In a wide stance with bent knees, drop the torso in a circular movement twice while keeping the abs engaged. Repeat.

Now that you’ve got some basic moves down, try this 7-minute dance workout:

Vixen Workout hosts classes ($18) in Miami and New York. Sign up here. Wardrobe by Live the Process.
See original article here: 

THE ONE DANCE CARDIO MOVE TO MASTER BEFORE YOUR NEW YEAR’S EVE PARTY

by LISA ELAINE HELD, DECEMBER 29, 2015dance cardio movePIN IT

Your regular workout classes will give you confidence in your LBD (and sparkly jewelry), sure. But they could also help you impress friends—and handsome strangers—on the dance floor this New Year’s Eve.

“This Vixen Workout move called the Chest Pop can save you from an epic fail at a holiday party,” swears Janet Jones, creator of the sexy workout method that women from Florida to New York City love for its let-your-hair-down mentality.

Follow her easy tutorial, below, to master the move before the big night out festivities (and to see it in motion, in addition to two other go-to moves, check out Jones’ Youtube tutorial).

New Year's Eve dance movePIN IT

The Vixen Workout Chest Pop

1. Stand with your feet a little wider than shoulder width apart, abs tight, and your shoulders a little slouched.

2. Turn your torso to the right and pop your chest by sticking your rib cage out (feels like you’re arching your back and hiccuping) in a quick movement.

4. Bring your torso back center by contracting your abs.

5. Repeat to the left.

6. Move side to side, and add in double pops for variation.

Intimidated by dance cardio? Check out these tips to master your first class (even if you’re rhythmically challenged).

See original article HERE

How to sign up for the hottest werkout!

HOW TO SIGN UP THROUGH A PC:
1. Visit http://www.vixenworkout.com
2. Click which location you are from (ex. Florida, New York, Chicago)
3. At the top left, click the “classes” tab.
4. In the classes tab you will find a calendar, put your mouse over each day to see where and what time we are holding classes.
5. Under the calendar you will see our location addresses.
6. Below that is the pink “reserve your spot” button, click it!
7. It will then transfer you to a website called http://www.mindbodyonline.com
8. Create a username and password to make your very own Vixen Workout account.
9. Once that is finalized you will be in your Vixen account, which you will be able to do many different things:

MY INFO TAB:

  • Profile (Enter your credit card info under Billing Info to have it on file so you will never have to enter it in again.)
  • My Schedule
  • Visit History
  • Purchase History
  • Account

CLASSES TAB:
You will see our full schedule and be able to reserve your spot for any class/classes. (Make sure you are under the right location, for example if you are in Chicago you would need to change the location in the drop box from “Vixen Workout” to “Vixen Workout Chicago”)

EVENTS TAB:
Here you will be able to sign up for any events or Master Classes. (Next Master Class with be in Miami with Janet Jones at Body & Soul 7/19/2014 From: 11:30 am – 1:30 pm) Class cards or memberships will not be accepted for this event. Cost $25 credit card only.

ONLINE STORE TAB:

  • Products
  • Services
  • Gift Cards
  • Account Payments
  • Contracts (where you would purchase the Membership, $110 a month with a 6 month contract)
  • Shopping Cart

HOW TO SIGN UP THROUGH VIXEN WORKOUT APP:
1. On your iPhone or Android visit the APP STORE and Search “Vixen Workout”
2. Download the Vixen Workout app.
3. With the account information you created on mindbodyonline.com, you would use same log in info to log into app.
4. Once your in the app you will have 5 different tabs:
Schedule
My Info
Whats Hot (where you will find our hot new merchandise for sale)
Buy Services (where you would purchase your classes/class package)
Contact info (feel free to contact us with any comments, questions, concerns)