Change

“It is not the strongest of the species that survive, or the most intelligent, but the one most responsive to change.” – Anon

Where has the start of this year gone? Spring is upon us in London, and coincidentally a new era of group fitness is dawning. There are many changes on the horizon, that will affect us all directly or indirectly, in the not-too-distant future; and how we react to these changes will reshape the industry. I’ll aim to pass on as much info as I can when it comes to hand, but for now – the show must go on!

Quick detour; I was reading about some people who cycle from London to Turkey (a 5,000km journey) and wondered how far I might travel in a year of RPM classes. At the time of writing this blog I have clocked 1,491km – based on 28km for a 45min class and 35km for a 1hr class (I have tracked this on a speedo at the Fulham David Lloyd club), so I am well on target for 5,000kms this year, I will update you throughout 2010.

Also some news on my UK presenter team ambitions – I have had some contact from FitPro, asking if I’d like to be considered in the future for presenting! So it seems as though I am well and truly in the right circles. I shall keep up the hard work in preparation for future opportunities.

So there are potentially big changes coming to the music we can and can’t listen to in group fitness classes. I don’t want to seem like I’m sitting on the fence, but I’d rather not speculate until the court rulings come out mid May. Basically, in Australia, the PPCA (Phonographic Performance Company of Australia), are seeking to increase their tax on music from around $1 per group fitness class, to approximately $4.50 per member per month (regardless of whether they attend the gym, or any classes for that matter). In retaliation, some major gym chains have threatened to use only non-PPCA music, and effectively avoid paying the tax to PPCA. What does this potentially mean for us in the UK? Well if this court ruling sets a precedent for other countries, then we may see Les Mills countering with more and more non-original songs creeping into our playlists, i.e. more cover versions. It’s too soon to tell really, but I will keep you updated as and when I hear info, if you’d like to find more info, check out these links

http://www.ppca.com.au/IgnitionSuite/uploads/docs/FitnessMediaRelease090316.pdf, 

http://www.dailytelegraph.com.au/news/sunday-telegraph/music-tax-war-ppca-fitness-australia-in-copyright-tribunal-of-australia/story-e6frewt0-1111119064243

There is even a facebook site with info, search for – Help Us Save Original Music In Fitness Centres. In the UK we should be alright on any court rulings, as we already (as individuals) pay music performance licensing fees, but I guess the issue is whether or not it will influence the future music selections coming from Les Mills in New Zealand.

I’ve recently been doing some cross training (mind the pun) by using workouts from the CrossFit website. CrossFit is a combination of exercises derived from power training (Olympic weightlifting) and gymnastics. The workouts are insanely difficult, but can be scaled to your ability, and I have noticed real improvements in my strength and fitness – plus its fun to do something different and challenging. As an example, here is today’s WoD (Workout of the Day):

Ø  30 handstand pushups

Ø  40 pull-ups

Ø  50 kettlebell swings 1.5 poods (a pood is an old Russian term – 16.38kg)

Ø  60 sit-ups

Ø  70 burpees

I scaled this to 2/3^rds , so 20 handstand pushups, 27 pull-ups, 33 kettlebell swings, 40 sit-ups and 47 burpees, and completed this in a time of 17mins 45secs.

Check out the website www.crossfit.com, it has great video demos of all the exercises, and options if you can’t complete part of the workout. Good luck!

The classes I have enjoyed the most this year have been any opportunities I have had to cover classes at City Nuffield. It is the pinnacle of group fitness instructing in the UK, and I love getting in there when I can. The members are all serious about a proper workout, and the class sizes are probably the biggest in London (still no comparison to New Zealand or Australia, but hey, what can you do?)

My current schedule will now be updated on a weekly basis on Sunday evenings (and where possible during the week if I’m called up for last minute covers). So stay tuned for updates!

It’s short and sweet this month, but I want to discuss the PPCA issue more, so as soon as decisions are made I will keep you informed.

Kia kaha, be strong. 

Resolution

“There is only one corner of the universe you can be certain of improving, and that’s your own self” – Aldous Huxley

Happy New Year! Can I still say that nearly 1 month into this one?... Sorry it’s been so long.

Always a busy time of year in the gym – resolution season – classes are packed, newbies are nervous, and regulars are enthusiastic. Not to worry, precedent will resume in the next week or so, I’ve seen it all before. Sorry to sound cynical, but I do find it rather amusing, this concept of crash dieting / training, as opposed to lifestyle changes and a lifetime of constant and never-ending improvement. I overheard on the London tube the other day a proud and excited woman informing her friend that she had been to the gym “almost every day that week”. I paused for a moment and realised that I too was on a good run (mind the pun), I have been to the gym “almost every day for the last decade!” Add to that - swimming, triathlons, duathlons, athletics, basketball and rugby from age 11, a bench press for my 14^th birthday, and it's 15 years plus, easily. That’s not to say that goals can’t be achieved by late starters; I just wish people would view physical exercise as a lifestyle, rather than a sporadic hobby.

2009 has been a hectic year for me instructing-wise – 179 BodyPump classes, 188 RPM classes, 52 Abs classes, in 27 different clubs in London, 12 in Melbourne, plus Perth, Singapore and Kuala Lumpur! Not a bad effort considering I was out of action for a few weeks with my blown hammy, and training for the PDM as well.

On that note, I know it was a good 3 months ago now, but I’d better give a brief recap of the PDM, seeing as it was such a focus of mine this year. I guess to sum it up, the course is designed to ‘make or break’ you… And it’s probably fair to say that it broke me (at the time), and it’s probably fair to add that that’s a big reason for my lack of blogging in the last 3 months!

I prepared myself to a peak physical state, ready for the demands of a full weekend of back to back RPM and BodyPump classes; what I wasn’t prepared for was almost a full weekend of BodyCombat! And the mental demands of the intense weekend. Basically the weekend pooled all instructors who wanted to excel in their chosen class, and ultimately look to be selected on the UK national team. As luck would have it, 75% of the instructors were budding Combaters, so while they each had their spotlight moment, kicking and punching their way to an elite level, the rest of us were in participation mode!

On the mental side, I don’t think I’ve ever been under such pressure before. Breaking each hour to add another layer to the complex analysis of our presenting script, having 2 master trainers bark orders at you whilst on stage, trying to break old habits, and learn new tricks; all culminated with me breaking down on stage in my last presenting track of the Sunday… I was physically, mentally and emotionally spent. This now, given time to reflect wasn’t a bad thing at all, as I found my limits, and I know what to do know to push through those.

In terms of my ultimate goal, I am now ‘on the radar’ for the UK national team, there are just a few more steps in the process than I initially thought! This comes back to the constant and never-ending improvement theme of this blog.

The class I enjoyed the most last year was, believe it or not, a lunchtime class following news that morning that my grandfather had passed away in Napier, New Zealand. I was asked to cover a class at the top London club – City Nuffield, and I took it up. I dedicated the class to Granddad, as he was an avid cyclist well into his 70’s, and it was great to think that there were 50 people spinning their hearts out on the other side of the world in his honour!

My 2009 Highlight has been the new members I have bonded with in my relatively short time so far in London. It’s always hard when you leave a city, to end relationships with particular classes – and I use the term ‘relationships’ purposely, as that is the only way to describe the bond. Each class has its own personality derived from the dynamics within it, and in turn I take on a slightly different personality in how I interact with each class. It’s hard to leave behind such established friendships, but new ones form quickly, and many more will follow in years to come.

Lowlight for ’09 would be adjusting to the London group fitness community. Having to more often than not put up with substandard equipment, broken microphones, poor management, clubs who owe me money for classes. In general, London just doesn’t put the effort into fostering group fitness that other cities I’ve been lucky enough to instruct in do. The list of clubs I am prepared to devote my time and effort to, is becoming shorter and shorter, and it’s sad that the members of those clubs will miss out in the long run, as instructors congregate elsewhere.

My current schedule will now be updated on a weekly basis on Sunday evenings (and where possible during the week if I’m called up for last minute covers). So stay tuned for updates!

Looking ahead to 2010, it’s beginning to sound a little cliché, but I really must complete my BodyBalance module this year! I put it on hold as I am spending most of February in Brasil for carnaval, so no point in committing to anything prior to that. I’ll aim to do the earliest possible module from March onwards, with Ann-See Yeoh, as she is London’s Balance guru, and I will relish the opportunity to train with her again.

Other plans for 2010 are to secure a permanent class at City Nuffield – this is the pinnacle of instructing in London, and I aspire to get my name on that timetable.

I will also invest some time and effort into some form of voice coaching, as I believe that this could really help me take my instructing to the next level for 2010!

11 years and counting now, and my focus is, not to be the best right now, or to make drastic changes to what I have, but to achieve constant and never-ending improvement with my instructing. I wish you all the best for the coming year!

Kia kaha, be strong.

Latest Release - RPM 46

Welcome to the party! The intense mix of new and old chart-toppers in RPM 46 will push you to a calorie burning endorphin high as you become one with the Tribe.

A flashback to the 1990's kicks off our out-of-this-world workout with Jamiroquai’s Cosmic Girl. You know that “tonight’s gonna be a good night” in Track 2 when we really get the party started in the Pace Track. Kelly Clarkson will carry you through your first climbing challenge before you’ll dive deep into Paul Van Dyk’s nurturing song, Home.

Rock your way through the epic Intervals Track with The Pretender using four big gears. Your leg muscles will be burning in the standing attacks! Then slide forwards in the saddle and really push yourself in the sprints in Track 6. Release your mind and your legs to the beautifully internal Sincere For You.

Let’s Evacuate The Dancefloor in Track 7 to truly finish off this party. We’ve got five big mountains to climb before Jordan Sparks and Chris Brown take us home.

Latest Release - BODYPUMP 73

BODYPUMP 73 is challenging, bordering on punishing, but it will leave you with a great sense of achievement. We’ve got intense isolated work for you, especially in the Chest, Triceps, Biceps, and Shoulders Tracks. Get prepared right now for the huge cardio endurance work in tracks 2, 4 and 7.

Musically, this release holds a real contrast if genres that will get you through the intensity of the workout. Feel strong and confident as the chart topping music pushes you to new limits.

Get ready for big blocks of Singles that will really drive your heart rate up in the squat track. The awesome anthem DOA will motivate you to keep going all the way to the end. You will not only feel this one in your legs – your heart will be pumping so hard.

It’s a party on the bench in track 3! Watch out for the days of the week in I Gotta Feeling – a week has never felt so long for your chest. Next is the crescendo of athleticism this is track 4. Four blocks of powerful back work will take you to a cardio adrenaline pumping high.

For triceps, we’ve got isolated work that just doesn’t back off the massive song will help you make it through. There’s no hiding in this one, Evacuate The PUMP Floor! Then get ready for pain in the Biceps hello ¾ Range Singles.

Smells Like Teen Spirit brings more pain of the shoulders in Track 8, before a new exercise the Athletic Leg Extension and Twist, spices up Jordan Sparks remake of S.O.S.

Latest Release - RPM 45

RPM 45 is all about creating awareness of how to use resistance. This release will show you how much resistance to use, how to find it, what it feels like and what the benefits of good resistance are. You will also be coached on how to ride fast – find the working load and ride the beat!

Set off on the open road to the uplifting classic Life Is A Highway. The goal of this track is to progressively add resistance, warming up the legs and increasing the heart rate to get you ready for the interval training that’s coming up.

Your heart rate will pick up in Track 2 with three fast sprints and one small climb. Use this track to find the right working load. Turn the resistance until the legs slow to half pace – this is the working load you need to be able to ride the beat. A good load means that you will work hard and ride with control, which will make you fit faster.

Listen to the lyrics in Track 4! Take a leap of faith and close your eyes when you hit the fast sprints to All On Our Own by New Zealand band Midnight Youth. Don’t let go until you cross the finish line!

Power equals force times speed. The more resistance you use, the further distance you are going to travel and the more calories you’re going to burn. So switch on to power up! Track 5 is all about razor-sharp attacks. Don’t be fooled by the fun nature of The Prodigy’s Piranha – this is intense and you will be challenged! Quadruple resistance turns and Standing Attacks will push your heart rate through the roof.

Speed is the focus for Track 6. Increase your leg pace to this iconic RPM track – Bruised Water by Chicane featuring Natasha Bedingfield.

Switch from speed to strength in Track 7. Look out for the heavy Power Climbs! This is pure strength training in four short, sharp efforts to heavy rock riffs.

Recover to The Man Who Can't Be Moved from Irish band The Script. Let the heartbeat drop before stretching and lengthening your muscles to Adele’s beautiful Chasing Pavements.

Latest Release - BODYPUMP 72

BODYPUMP 72 is all about making you stronger, faster. How? By focusing on Bottom Halves and Partial Range movements, the rest phase is eliminated and the muscles are kept under tension for longer. Look forward to a challenging workout and an overall strength blast where active recovery is your only break!

Brace your abs and prepare for more Bottom Halves than you bargained for in the Squats Track. Kelly Clarkson will motivate you to keep going with her huge hit I Do Not Hook Up.

New Zealand’s own Dane Rumble sings Track 3 – Always Be Here. Bottom Halves and Slow Bottom Halves will put your chest muscles under tension for a little bit longer than usual. Ouch! The good news is this will give you results faster.

The Triceps Track is sweet like Sugar! Again, Bottom Halves are the name of the game. Look out for the Press/Pull-over Combo that will keep your muscles under constant tension.

Challenge yourself and go a bit heavier than normal in the rocky and upbeat Biceps Track. The Bicep Row returns, attacking your guns from a different direction.

It’s back to the legs in the intense Track 7, with Lasgo - Gone. The Lunges stick with the theme of the release – you guessed it – lots of Bottom Halves that will push up your heart and burn calories. Use the Squats as an active recovery, and then get back into it again!

The Shoulders Track is a tribute to the legend that is Michael Jackson. The range of motion in the Singles has been shortened to ¾ Range, again to put your muscles under constant pressure. Grit your teeth and hang on!

Ciara and Justin Timberlake will take you through the Abdominals Track with Love Sex Magic. The mix of deep, lower abdominals work and the Walking Hover will chisel away at your six-pack and at the same time strengthen your core.