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1. All the Right Moves - One Republic 3:58
2. Meet Virginia - Train 4:00 3. I'm Gonna Be (500 Miles) - The Proclaimers 3:37 4. I Gotta Feeling (Laidback Luke Remix) - Black Eyed Peas 6:28 5. Boom - P.O.D. 3:0 6. Invincible - Michael Jackson 4:45 7. Just Dance (Robots to Mars Mix) - Lady Gaga 4:37 8. Our Lips Are Sealed (Remix) (2008 Digital Remaster) - Everclear 2:45 9. Fallen (Gabriel & Dresden Mix/GM Edit) - Sarah McLachlan/Gabriel & Dresden 7:56 10. The Joker - The Steve Miller Band 3:37 11. Hello, Goodbye - Paul McCartney 3:46
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There will be no Nutrition class with Kay this evening. Sorry for the inconvenience.
1. Intuition - Jewel 3:46
2. Fly Away - Lenny Kravitz 3:41 3. It's a New Day - Will.I.Am 3:39 4. The Show - Hawk Nelson 3:12 5. Beautiful (Extended Mix) - Ferry Corsten 7:00 6. 21 Guns - Green Day 5:21 7. Hotel California (Spanish Mix) - Gypsy Kings 5:46 8. I Don't Care (Single Version) - Fall Out Boy 3:34 9. We Belong (Radio Edit) - Ferry Corsten 3:11 10. Roadhouse Blues (Crystal Method Remix) - The Doors 4:57 11. Thank You - Dido 3:37 12. Far Away - Nickleback 3:58 1. What I've Done - Linkin Park 2. The Reason - Hoobastank 3. Breathe (The Passengerz Tuff Radio) - Michelle Branch 4. Hungry Like the Wolf (US Album Remix) - Duran Duran 5. Remind Me (Someone Else's Radio Remix) - Royksopp 6. Crazy (William Orbit Mix) - Seal 7. Move Along - The All-American Rejects 8. Madagascar (Domi Nation Remix) - Art of Trance 9. Sadie Hawkins Dance - Relient K 10. Hey, Soul Sister - Train 11. Rocket - El Presidente 12. Bad Day - Daniel Powter 13. Somewhere Over The Rainbow / What A Wonderful World - Israel Kamakawiwo'ole Question of the week: I was asked which is better - free weights or machines? The advantages to using free weights are initially to build overall strength and sometimes mass. They are ideal for the bodybuilder and fitness pro, amateur, and beginner that has a trusted spotter. They are the core of a “hardcore bodybuilder”, but can be the core for the "hardcore toner" as well. They really work out specific areas of muscles and muscle groups, as well as a combination of muscles and muscle groups. You are able to work on correct form. With just one exercise, a person is able to change their position in order to concentrate on different muscles. But they can also be used in conjunction to machines. People might superset or compliment a free weight exercise with a machine exercise, just to maintain muscle growth. Take squats, for example; a person might offset a set of squats with a leg extension on the machine to stimulate muscle growth. Machines are great for you first timers in the gym. They are good for a light workout for the advanced. Generally, they are great all around; most everyone will use machines sometime. Machines are really good for a few things: if you don’t know what (to use) to start off doing, if you are a little unbalanced for free weights, and if you don’t have a spotter. You can do the same things on machines that you can do on free weights. The only difference, like the elliptical compared to the treadmill, machines are easier on joints, muscles, and your back. They are great for a solo person workout. Pretty much, depending on what your goals are and what you want to focus on, it’s your choice which one you prefer over the other. Try them out. They are both great. My personal preference...free weights over machines.
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 AuthorMeghan Bilyeu, CPT 
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