Working Out to BPM

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On the agenda: do the Walk the Dog Workout.  Reality:  Just walked the dog.  Still counts though!


As mentioned yesterday, my sciatic nerve (the long nerve that runs from your low back/butt down your leg) is killing me, due mostly to pregnancy weight gain.  Obviously, any sort of compression (standing, walking) makes it worse, so I thought walking and doing 30 minutes of squats and lunges was a pretty stupid idea.  Just walking was okay, though!


My absolute FAVORITE workout station on Pandora is Pitbull.  Pitbull and I share Miami roots. Winking smile The funny thing is that most of the Pitbull songs are way too fast for a walking workout.  I get really into the song and want to run so my workout matches the song’s beats per minute (BPM).  There’s a whole science behind workout music – did you know?  Faster music makes you work harder (which could be a good or bad thing; bad if you’re pushing yourself too hard), and slow music usually makes you go a bit slower.


This Runner’s World article has a great breakdown of ideal BPM music according to the stage of your workout.  Some highlights:


  • Start: An upbeat tempo that doesn’t encourage you to speed up; for example, “Pump It” by the Black Eyed Peas (which is 120 BPM)
  • Halfway Point:  Something slightly faster; for example, “Girl Gone Wild” by Madonna, which is 133 BPM
  • Final Stretch:  The fastest BPM to keep you motivated; for example, “Are You Gonna Be My Girl” by Jet, which is 209 BPM (whew!)


Fun fact: Most songs fall between 110 to 140 BPM, which is ideal for low to moderate intensity workouts.  Can’t wait to go back to RUNNING to Pitbull!  I’m ready for you, Mr. Miami!




Double-decker egg sammie:


Fruit and vitamins (prenatals and vegan DHA):


Speaking of workout music, what is your current favorite workout song?  Mine is definitely this jam by Flo Rida and Sia, which happens to clock in at 129 BPM.

Flo Rida + Sia = Strangest collaboration ever.


  • Su April 26, 2012, 10:27 am


    • CaitlinHTP April 26, 2012, 10:27 am

      Thanks Su 🙂

  • veggieberry April 26, 2012, 10:28 am

    Hi Caitlin,

    Congrats on such an exciting time in your life. I have a question about your vitamin vegan DHA. I’m looking to increase the essential fatty acids in my diet via a supplement. I’m really interested in a vegan type and am wondering what is the source of the DHA in your vegan type. I’m looking for one without flax and can’t find any. Any advice? Suggestions?

    Thanks so much 🙂

  • Katie @ cooklaughmove April 26, 2012, 10:29 am

    Yup, just added “Wild One” to my ipod over the weekend. But my personal new favorite (and guilty pleasure) is “Boyfriend” by Justin Bebier!!! Love it!

  • Alex @ Raw Recovery April 26, 2012, 10:45 am

    That’s really interesting about the music and bpm, I had never thought about that but I do know that I always used to put really fast paced music on my ipod to push myself, which for me wasn’t always a good thing. Something I should be mindful of so thanks for the information. I see from the comments that it’s your birthday, so joyeuse anniversaire! (happy bday in French) 🙂

  • Stephanie April 26, 2012, 11:12 am

    Wild Ones, Stronger and We Are Young are my latest workout playlist obsesseions. Happy Birthday!!

  • Johanna B April 26, 2012, 11:13 am

    Happy Birthday to you,
    Happy Birthday to you,
    Happy Birthday dear Caitlin—-
    Happy Birthday to you!!!

  • Daisy April 26, 2012, 11:18 am

    I love Wild Ones! My favourite song is Titanium at the moment, lurrrrve it. I’m in the UK and your new book just got delivered and I cannot wait to read it 🙂 It looks great. x

    • CaitlinHTP April 26, 2012, 10:30 pm

      Thank you SO much for supporting me, Daisy!

  • Angela April 26, 2012, 11:19 am

    Happy Birthday Caitlin! Hope you have a fun day in store.

    I’m loving wild ones right now, but haven’t updated my playlist in a long time….nothing unusual here. 🙂

  • Christine @ BookishlyB April 26, 2012, 11:22 am

    I also love “Good Feeling” by Flo Rida, not to mention LMFAO, Rage Against the Machine, and Metallica. Happy birthday!

  • Anna D April 26, 2012, 11:25 am

    Happy Birthday!! I hope the Husband has hired men to carry you around in a throne all day.

  • kathleen @ the daily crumb April 26, 2012, 11:35 am

    i have the doggy workout on my agenda for this afternoon — hoping it happens!! happy birthday, caitlin 🙂

  • Kate April 26, 2012, 11:42 am

    I’m really digging “Welcome to the Jungle” (Guns N’ Roses) lately, but I ran with my iPod on shuffle earlier this week and had a lot of fun running to “You’re So Damn Hot” by Ok Go.

    Also, Happy Birthday!

  • Daisy April 26, 2012, 11:53 am

    And happy birthday! x

  • Deanna April 26, 2012, 11:56 am

    Happy Birthday, Caitlin!!

    Here’s a shameless plug for the playlists page on my blog. LOTS of songs to run and workout to!

  • Laura April 26, 2012, 12:08 pm

    happy birthday!!!

    Which prenatal vitamins do you take?? Looking for something that won’t upset my sensitive stomach 🙂 Thanks!

    • CaitlinHTP April 26, 2012, 1:06 pm

      new Chapter perfect prenatal!

  • Marissa C April 26, 2012, 12:08 pm

    Happy Birthday 🙂 Mine is Saturday–April birthdays rock!

    Curious…are you seeing a chiropractor or doing any other type of holistic treatment for your pain?

    By the end I think some pain is inevitable, but my chiro (Webster Method based) helped me keep my sciatic nerve pain under control…it showed up at 15 weeks!

    • CaitlinHTP April 26, 2012, 1:04 pm

      I need to get my father in law to do some adjustments. It would prob make a huge difference!

  • Amber @ Busy, Bold, Blessed April 26, 2012, 12:11 pm

    Good job getting out there for a walk… something is always better than nothing 🙂 My fave running song is “I Feel Good” by James Brown. Whenever it comes on I can’t help but grin!

    Happy Birthday to my favorite blogger!!!!

  • Kaitlin April 26, 2012, 12:21 pm

    Pitbull is my favorite running Pandora station too!!!! Never fails to get me going.

  • Allie April 26, 2012, 12:23 pm

    Happy Birthday Caitlin! Looks like your birthday is off to a good start 🙂

  • Ashley April 26, 2012, 12:32 pm

    I totally agree, that is one of my favs! Another that I can’t get enough of is “Titanium” by Sia and David Guetta
    Such good build up in the song, and very motivational!

    • Marisa E April 26, 2012, 1:30 pm

      Love, love, LOVE that song!!

  • Caitlin @ This Bride's Joyride April 26, 2012, 12:35 pm

    First, happy birthday!

    I love Wild Ones. I am also loving working out to anything Avicci, like Hello I Found Levels which mashes up some of my favs — but sometimes I have since it’s a super fast song and I think it can push my too fast sometimes!

  • Alex @ Alex Eats Green April 26, 2012, 12:51 pm

    Haaappy Birthday Caitlin! It’s funny – I always wondered why I identified so well with everything you talking about here – we’re both Tauruses! My birthday is on the 29th. Enjoy the day – your last birthday without a behbeh!!

    • CaitlinHTP April 26, 2012, 10:31 pm

      Happy early birthday!

  • ann April 26, 2012, 12:54 pm

    Just a little advice, and you probably already know this, but chiropractic care can greatly help your sciatic issues during pregnancy, this is my second baby and I am currently 37 weeks, woohoo 🙂 but for the last 10 weeks baby boy has been putting pressure on my sciatic, left side. The chiropractor has done miracles for me, after seeing him my pain is gone. I can go about 2-3 days between adjustments depending on the little mans movements. It also helps ease delivery because he is keeping my pelvis in alignment… but really try a trip to a chiro who works with preggo woman, it may change your life. At times my pain with the first was so sharp down my leg that I thought I would crumble, so much better now and I can chase my 23 month old little girl still. And keep up with the swimming, that also helps, good luck, it helped me soo much, ann

    • CaitlinHTP April 26, 2012, 1:09 pm

      Thanks for the remember! Must do this SOON!

    • Marissa C April 26, 2012, 2:51 pm

      Same experience here!

  • Amanda April 26, 2012, 12:55 pm

    I love to run to “Kickstart my Heart” by Motley Crue. Such a great beat to run along with! I always get an extra boost of motivation when it comes on.

  • Amy S. April 26, 2012, 12:55 pm

    Happy birthday!!

  • Katie @ Peace Love & Oats April 26, 2012, 1:01 pm

    My current favorite is Starships by Nicki Minaj! I actually did a post this week showing the playlist I made for my 10 mile race Saturday!

  • Jesse (OutToLunchCreations) April 26, 2012, 1:10 pm

    I use my runs to as time to calm down and zone out so I like to listen to something soothing like Imogen Heap… weird right!?!?! I even ran to Enya once!

  • Julia April 26, 2012, 1:23 pm

    Happy Birthday Caitlin! Fast music also makes you eat faster, thus the reason behind fast tunes at chain restaurants (read tgif)and the slow classy tunes to slow you down and consume more at the more expensive places.
    I need upbeat AND slow tunes for my runs, my marathon mix consisted of enya and pitbull….don omar and last of the mohicans is phenom for a long run HAHA!

  • Michelle April 26, 2012, 1:34 pm

    Happy birthday, lovely lady! I LOVE running to Pitbull…Half the time I don’t know what he’s saying but it’s great “move my butt” music. Plus, its kind of fun to try to make up my own words. Ha!

    I’m totally digging “Wild Ones” right now, too!

  • Krista April 26, 2012, 1:36 pm

    Happy Birthday!! There is a great app called tempo magic and it allows you to change the bpm of the songs in your playlist. It is about 5 dollars and very user friendly 🙂 Have a wonderful day!

  • Liza April 26, 2012, 2:13 pm

    Happy, Happy Birthday! I think you’re more low key about your own birthday this year because you’re gearing up to celebrate someone else’s BIRTHday very soon 🙂 Hope you have a wonderful day and weekend!

    My favorite workout song(s) right now… Rumour Has It by Adele, We Found Love by Rihanna, and International Love by (who else?!) Pitbull! It’s a bit of an oldie now, but Super Bass by Nicki Minaj will always be dear to my heart.

    I wonder what the BPM for the song “Magic” by B.O.B. is! I always get going like a crazy lady on the elliptical when that one comes on.

  • Shelley April 26, 2012, 2:16 pm

    Favorite running songs right now are “Ali in the Jungle” by the Hours, “Remember the Name” by Fort Minor, “Part of Me” by Katy Perry, “Waving Flag” by K’Naan, “I Like How it Feels” by Enrique Inglesias and “My Body” by Young the Giant. Those were the songs that carried me through my 8K last weekend (with others mixed in but these were the ones that really kept me going)

  • Army Amy* April 26, 2012, 3:01 pm

    I had actually downloaded an app that had music categorized by BPM’s so you could match the speed of your music to the speed you were running. It was all techno and really loud and overwhelming, so I ended up deleting it. (So not my thing.) But techno fans out there might like it.*

  • Kath April 26, 2012, 3:07 pm

    That song reminds me of Gossip Girl…I wonder if it was a closing song?

  • Maggie April 26, 2012, 3:17 pm

    My favorite workout songs now are So Close by Calvin Harris and So Good by B.o.B. So Close came on yesterday when I was running a killer hill that I normally take a walk break on and I told myself I would keep running until the song ended and what do you know, the song and the hill ended at the same time. Woohoo!

  • Calla April 26, 2012, 6:27 pm

    Happy birthday to you!

    I have a little iPod Shuffle, so I never know what’s coming up next. I was running last night and my energy was starting to crash but then this Stone Temple Pilots acoustic cover of “Pour Some Sugar on Me” came on, and for whatever reason it got me through the tough part! I’m thinking it was a beats per minute thing, although to be fair it is an awesome cover of a pretty fun song. Unexpectedly great running song!

  • Chelsea April 26, 2012, 10:03 pm

    Fact I started a race off to Edge of Glory one time and it was way too fast for me haha. I was cramping by the end of 1.5 miles (at least it was only a 5k). I just wanted to scream and dance though! I naturally slow down to slowER songs and speed up when I realllllyyy dig a song haha.

  • Natalie April 27, 2012, 5:32 am

    I’m loving nicki minaj and david ghetta’s turn me on at the minute, and it’s an oldie but what are you waiting for by gwen stefani is pretty good at getting me through a workout – it’s definitely good for a tough / low point! Happy Birthday 🙂

  • Katie April 27, 2012, 7:41 am

    Happy (belated) Birthday Caitlin!!! Hope you had a fantastic day 😀

    I love faster music, especially when I’m tired/not in the zone,etc, it always makes me push harder.

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