true fitness nov 08 newsletter

NOV 08 NEWSLETTERNOV 08 NEWSLETTERNOV 08 NEWSLETTERNOV 08 NEWSLETTER

Instructors, our voiceInstructors, our voiceInstructors, our voiceInstructors, our voicessss are the are the are the are the center of our heart.center of our heart.center of our heart.center of our heart. That’s how That’s how That’s how That’s how importaimportaimportaimportant it is. nt it is. nt it is. nt it is.

Coffee and ChocolateCoffee and ChocolateCoffee and ChocolateCoffee and Chocolate…………

Clash of the Titans between Clash of the Titans between Clash of the Titans between Clash of the Titans between Ai Mei and Michelle Ai Mei and Michelle Ai Mei and Michelle Ai Mei and Michelle

Check out the sizzlers I gathered Check out the sizzlers I gathered Check out the sizzlers I gathered Check out the sizzlers I gathered from various sourcefrom various sourcefrom various sourcefrom various sourcessss

Publication:Publication:Publication:Publication: NANYANG SIANG PAU NANYANG SIANG PAU NANYANG SIANG PAU NANYANG SIANG PAU SubjectSubjectSubjectSubject :::: BodyViveBodyViveBodyViveBodyVive

The science behind BodyPumpThe science behind BodyPumpThe science behind BodyPumpThe science behind BodyPump

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~~~~30303030~~~~ This month Love bird is Eng Guan This month Love bird is Eng Guan This month Love bird is Eng Guan This month Love bird is Eng Guan and Gigiand Gigiand Gigiand Gigi…………

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Yesterday is History…Yesterday is History…Yesterday is History…Yesterday is History…

Tomorrow is a Mystery…Tomorrow is a Mystery…Tomorrow is a Mystery…Tomorrow is a Mystery…

But today…Lets focus on today…But today…Lets focus on today…But today…Lets focus on today…But today…Lets focus on today… Can you believe it? I can’t believe it…There’s only 60 days left in the year 2008!

What would you like to do by the end of the year? Lose that stubborn 5 kg, save

some money, read that book, start a business…

Now is a great time to take a moment to review your goals today.

What do you want to do/have/be by the end of this year?

Make time to review, revise update and act on your goals right now

…Yes right now!!

This month, we will look at some of our favourite addictions…chocolates and

coffee.

…adding on to True Fitness GX Newsletter this month and onwards will be articles

from Les Mills itself. “WO..Hoo” This month we will look at BodyPump and the

Science behind it.

Program Sizzler…

…If you haven’t check out The Revolution Magazine on lesmills.au

Dun freed coz…I’ve compile the program sizzlers for your convenience.

Love is in the Air…our RPM bro…Eng Guan is getting married!!! Check out the pre

ride (bachelor ride) specially arranged for him in Taipan.

Last but not least…HOUSEKEEPING

Becoming an awesome instructor comes with commitment and responsibility.

Responsibility to protect your vocal and everything else that are related to it. Yes,

this I say to you…”I want You, I need You….to take care of our club’s audio

system and microphone”

From Your EditorFrom Your EditorFrom Your EditorFrom Your Editor

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So much for vocal… …now a little housekeeping for all of us to upkeep. Becoming an instructor is a life-changing experience and one that

carries with it both privileges and responsibilities. Instructors can enhance the lives of their participants by giving them a

key to superior health and fitness.

To do so, however, we must make the physical and mental commitment necessary to achieving excellence in the role.

Protect our vocal. All of us got to play a very important of selfless act of not deteriorating

the systems in our clubs. The entire club’s master volume system has been adjusted to a

particular limit for a reason to ensure the microphone and the amplifier does not breakdown.

The area where the master volumes are, are NOT to be touched. In fact, very clear instructions are pasted on the system to upkeep this. When the master volumes are switch on at maximum level, it will cause

the amplifier and microphone to blast. …Both amplifier and microphone is the centre of our heart. Without

either we can’t carry out a class.

Remember our objective when we set our mind as instructors… to make life changing experience in fitness and in health.

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Date : 15 October 2008 Theme Class : Clash of the Titans

A Pumping

showdown between ….

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Publication: NANYANG SIANG PAU Subject: BodyVive Issue: 30th October 2008 Page: Healthy Life Section Page 4

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Summarized Translation:Summarized Translation:Summarized Translation:Summarized Translation: Headline: BodyVive along with fast paced music Nowadays, people's lives are full of stress: work and relationship related pressures. These pressures have caused mental anxiety and tensed muscles. In addition to that, lacking of daily exercise contribute to health problems. Hence, if we want to get back the vitality of our body and mind, let's start exercising. This year True Fitness has launched a new fitness idea known as Bodyvive. This all new fun and simple fitness concept with easy movements have attracted many people to try and love it. The origin of BodyVive.

o How Bodyvive incorporate physical movements to achieve balance in health.

o Instructor will play 60's, 70's and 80's music to generate the happy and relax feeling throughout the exercise.

o The vive tube and vive ball will be used to exercise the muscle. This gentle exercise will also be suitable for women to exercise during pregnant, helping baby to keeps healthy too.

o Bodyvive can keep the heart stronger and healthier. o Do not consume food before taking part in a Bodyvive

class, consuming excessive food before a workout can lead to digestive problems.

o Remember to wear comfy sports attire to avoid injury. Now, let's Bodyvive to keep our body healthy!

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Turn It Up people of Fitness….

New Release is around the corner and if you haven’t already know what

coming up…here some sizzler I gathered, though it’s not up yet in LesMills official webpage☺

BODYATTACK ® 63 SIZZLER

Get ready for new patterns, new directions, new

feels, old favorites and big chart songs in

BODYATTACK® 63!

Watch out for the polymeric move in Track 4, the

Squat Jump. Combined with the new movement

pattern, this track has a really different, exciting

feel and you're going to love it!

The Rotating Plank in Track 5 is great for building

arm, shoulder and core strength and when you add

Pushups to the mix, every part of your body feels it!

In Track 7 you'll move a little differently than what

you're used to in this track. The Funky Flick will

loosen you up – you will relax, let go of your body

and, best of all, have fun!

The emotional highlight of the release is Track 8.

See The Light will motivate you to push your class

to their limits as you let the music ooze through

your arms and legs. You'll get lost in the music and

feel the passion as you build up your energy

progressively, reaching Gear 3 at the end of each of

the three blocks.

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BODYBALANCE® 43 SIZZLER

The Tai Chi Track has only two moves, allowing us

to sink deeply into our breathing, and immerse

ourselves in the simplicity of Coldplay's Lost.

Transiting through the playfulness of the Sun

Salutations to Standing Strength, the focus shifts to

power, culminating in the challenging Bent Knee

Floating Half Moon Pose accompanied by the

uplifting Mary J Blighe song, Come to Me.

Prepare for drama. The Red Jumpsuit Apparatus'

Soft Rock hit, Your Guardian Angel soars through

the Balance Track. This unites with the Angel

Sequence to challenge and uplift us.

Invite members to extend into the intense

Quad/Abductor Stretch, increasing hip mobility and

potentially improving knee alignment, before

releasing into a delicious, extended Happy Baby

Pose, which does magic for the hips.

Plenty of options are needed in the wickedly tough

Core Tracks, overflowing with kooky innovations

like Commando Crawls and Plank Pose Pullbacks.

Warning – these moves will transform your body!

Sheryl Crow's Always On Your Side is back by

popular demand, this time in a duet with Sting, to

gently twist us free and begin the glorious descent

into Forward Folds and Meditation.

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BODYJAM® 47 SIZZLER

BODYJAM™ 47 is packed with the freshest dance

moves, the hottest music and – wait for it – the

next revolution in Les Mills' BODYJAM™! That's

right, in this release we've dropped complexity

to an all–time low AND introduced advanced

options of the choreography which can be added

as you please. This release has two levels of

complexity so you can tailor you BODYJAM™

experience to suit your members!

On this DVD you'll see two options –

BODYJAM™ and BODYJAM™ +. Both versions

use the same music, styles of movement and

BODYJAM™ experience but one has a lower

complexity option. We're giving you the best of

both worlds and you choose what you use!

BODYJAM™47 also brings back Dance4Life – the

organization that unites young people to push

back HIV and AIDS. So get in behind this

fantastic cause by launching a full-on

fundraising effort with this release.

And you'll love the brand new Christmas bonus

Groove Down. When December rolls around this

year, you'll have the hippest Christmas theme in

your club with BODYJAM™ 47.

So be ready to get down BODYJAM™ styles with

Busta Rhymes, Usher, The Ting Tings and The

Pussycat Dolls. Yeah!

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Body Combat® 38 SIZZLER

“Get ready for Kick KATAs, leg conditioning and

shoulder-smashing Punch combos because

BODYCOMBAT™ 38 – the ultimate heavyweight

Boxing release – is gonna take no

prisoners!There’s no gentle easing into this class

– Track 2 features three separate combos but

The Hives’ Try It Again will motivate you to “Get

up, get down and try it again”!

The ultimate Kick KATA in Track 4 is a truly

butt-blasting challenge – you’ll chisel and shape

your butt with the Back Kick and those deep

Lunges in between really seal the deal!

Track 5, Avril Lavigne’s The Best Damn Thing,

sees the start of those new shoulder-smashing

combos. Don’t be fooled by the upbeat Pop

music – this track is relentless!

You don’t get a chance to catch your breath

before powering into Track 6 – another butt and

leg-toning track – with the Lunge & Esquiva

Combo.

Kick-boxing and Capoeira have a strong

presence in this track for which The Prodigy

provide the motivating sounds required.

Cascada asks “What hurts the most?” in Track 8

and it’s safe to say BODYCOMBAT™ hurts the

most! Just when you think this track is over –

pow, you’ve got another set to go.”

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Here is the sizzler for BODYPUMP® 68

Look forward to lots of exciting new tempos and

combos in BODYPUMP®68.

There is more focus, for example, on pure

strength in the Chest Track, emphasis on power

in the Back Track and overall, you are going to

get a huge cardio blast. There are also some

cool new moves in the Triceps, Lunges and Abs

Tracks. Watch for lots of Singles and Bottom

Halves in combination with slow strength in the

Squats Track. The six sets of Singles will

increase your heart rate, burn calories and help

you get fit faster!

The heavy beat and uplifting feel of Big Girls

Don't Cry really powers you through this great

interval training session. The new tempo in the

Chest Track is the Slow Bottom Half – it is all

about control and it's tough! Watch out for the 4

Clean & Presses in a row in the Back Track. This

is intense! This will lift up the heart rate and

bring a huge power-training effect to this track.

No bar is used in the Triceps Track – instead,

the focus is on Kickbacks, Pushups and Seated

Extensions and you'll be able to sing along to

the Veronicas' Hook Me Up. Again, the Bottom

Halves are the killers in the Biceps Track but

give it your all because the song is short.

A remix of Listen to Your Heart will get you

through the killer butt workout that is the

Lunges Track. Your legs are going to be

hammered with the Forward-Stepping Pulsing

Lunge and then you're going to give whatever's

left to the new move – the Front Squat. You

position the bar on the front of your shoulders

which gives you a totally new sensation in your

legs and helps you maintain a perfect back

position when squatting.

The Plate Crunch in the Abdominal Track adds

resistance to your six–pack. Straight from the

weight room, this is authentic resistance abs

work at its best and will seal the deal in BODYPUMP® 68.

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BODYSTEP® 74 SIZZLER

Speed Racers take your marks, get ready. GO!

You’ll zoom through BODYSTEP® 74 with

some hot new moves. Cool new sounds and

plenty of tough lower body work to really rev

your engine!

There’s a new move in Track 4 - the

“revolving door’. This has the same footwork as a basic step but you rotate around the step.

Track 5 really works the legs and butt with lots

of jumping on top of the step to the old school

sound of Boom! Shake The Room.

Move with control and let the music speak in

Track 6 which is a simple, athletic track that

really makes you want to drive like a maniac!

You’ll be able to use the sounds of the cars

racing and the speed racer story to excite and

motivate your class to work hard. The lyrics

“Go speed go” will drive your participants to

their personal best. The two combinations in

Track 8 – chasse around the step and swivel

combo – will keep you on your toes before powering into the speed step.

Listen for speed racer making a surprising

return at the end of Track 10 to race you to

the finish line! Look for a fresh way to

challenge your butt and core in Track 11 with

three new moves – the hip opener combo, the heel drop and the oblique reach!

And you’re going to love our bonus Christmas

track which will definitely spread some festive cheer to your BODYSTEP® participants

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BODYVIVE® 9 SIZZLER

The soundtrack to this release is the best yet!

Featuring hits such as Pat Benatar's All Fired

Up, Fever by Peggy Lee and Robert Palmer's

Addicted To Love, you'll be singing all the way

through this release.

The lyrics in the songs inspire the moves

which in turn will allow you to "Team Teach

With The Music" with ease! Also, at your

request, we have choreographed the first five

tracks with no stops – to keep people moving,

engaged and their heart rates up.

Again there's a new move in Track 2 – The

Woodchop. This exercise stretches and

strengthens across the core by connecting

glutes to lats across the back and obliques to

adductors across the front. And it feels great!

You'll be all fired up in Track 5 which is all

about levels and directions to drive you right

to the end of the cardio segment before

relaxing into the Eagle Pose in Track 6 – the

calm after the storm!

Track 8 features upper body, biceps/triceps

work that rivals BODYPUMP so watch out. But

no pain, no gain! There are two new moves in

Track 9 – the Side Leg Lift, which promotes

strength, stability and is great for your hips,

and Around The World. This targets the

muscles around the leg from back to front.

The back is worked differently in Track 11 as

you’re not lying down. A new move, the

Kneeling Waiters Bow, also works the

shoulders and back of the body beautifully.

There is an emphasis in BODYVIVE™ 9 on

upper spine conditioning and strengthening

which ties in with the setup and maintenance

of GREAT POSTURE throughout the class and

in daily life.

You might as well face it – you're addicted to BODYVIVE™

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RPM®41 SIZZLER

You'll be putting the z's into sizzle – that's how hot

RPM® 41 is!

There's a whole new approach to RPM in this release,

with more precision in position, pace and resistance

changes as well more variety and more connection with

the music! Right from the start, you'll know where your

legs are in RPM™ 41.

The key feature in this release is the accurate use of

resistance to music – you add load until the legs slow

down, and this is the load used when you ride on the

beat. You’ll feel the anticipation of the class

straightaway and Estelle's American Boy is the perfect

track to get you going.

The difference in Track 2 is two intense one-minute

efforts. This increases your heart rate, opens your

lungs and starts testing the legs. You know you're

going to work hard in Track 3 when you start with a

Standing Recovery! There are three summits to attack

and you'll definitely need to save effort for the last,

which is a killer! Look forward to the use of the Power

Climb – a seated climb, it's intensity in the saddle and

brings more stability and strength.

Catch your breath to recent #1 Coldplay hit Viva La

Vida but be prepared for two short sprints, again racing

on the beat.

In Track 5, Simple Plan's Take My Hand provides the

inspiration needed to pull out four huge efforts back to

back. You'll burn maximum calories with big resistance

and big gears! There are two long phases with only one

recovery in Track 6.

First there's a long build-up to recovery where you

build endurance speed followed by an early jump on

the beat and some 30–second sprints. There's only one

way out of this release and that's going up over the

mountains in Track 7. It may not be the easiest way

out but it's definitely the most rewarding. Look for the

magic combo of four positions where precision is the

key.

As the lyrics suggest, you'll most certainly want to be

sent an angel to help you get through this track! You're

going to want to stay till the very end of this ride with

Rihanna's popular hit Umbrella rounding off a massive

effort!

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THE SCIENCE BEHIND BODYPUMP

Knowledge is power

How can we claim that BODYPUMP™ is the fastest way in the universe to get in

shape? What is the science behind achieving results in BODYPUMP™?

Everything you need to know about ‘how and why’ the program works is here in

these pages. So take it upon yourself to understand more about the physiology,

physical changes and benefits of BODYPUMP™.

You will be a master coach when you draw on your scientific knowledge of the

program and use it to better educate and individually motivate the people in your

class. To help you we have given you knowledge and some ideas on what you

should say in class.

What does BODYPUMP™ do for you?

1. BODYPUMP™ burns calories

Your body needs energy (measured in calories) to perform physical activities. The

energy is supplied to the body through one of three energy systems, which are

either aerobic or anaerobic.

� Lactate anaerobic system (carbohydrate)

� Phosphate anaerobic system (carbohydrate)

� Aerobic system (fat and carbohydrate)

The shift between energy systems depends on the intensity and the duration of an

activity. Short intense bursts of exercise rely mainly on both anaerobic systems

while lower-intensity longer types of exercise use mostly the aerobic system.

Research1 has shown that BODYPUMP™ burns, on average, 473 calories per class.

This includes the excess post-exercise oxygen consumption (EPOC) contribution to

caloric expenditure or, quite simply, the calories you continue to burn once the

class is completed. On average, 16.7% of calories burned came from fat; 83.3%

from carbohydrate supply.

The demands during the class, followed by the need for muscles to recover

afterwards, results in an increased resting metabolism. Resting metabolism will

also increase in a regular BODYPUMP™ participant as their lean muscle mass

increases as these tissues require ongoing energy supplies for sustenance.

~19~~19~~19~~19~


THE SCIENCE BEHIND BODYPUMP

Knowledge is power

How can we claim that BODYPUMP™ is the fastest way in the universe to get in

shape? What is the science behind achieving results in BODYPUMP™?

Everything you need to know about ‘how and why’ the program works is here in these

pages. So take it upon yourself to understand more about the physiology, physical

changes and benefits of BODYPUMP™.

You will be a master coach when you draw on your scientific knowledge of the program and use it

to better educate and individually motivate the people in your class. To help you we have given

you knowledge and some ideas on what you should say in class.

What does BODYPUMP™ do for you?

1. BODYPUMP™ burns calories

Your body needs energy (measured in calories) to perform physical activities. The

energy is supplied to the body through one of three energy systems, which are either

aerobic or anaerobic.

� Lactate anaerobic system (carbohydrate)

� Phosphate anaerobic system (carbohydrate)

� Aerobic system (fat and carbohydrate)

The shift between energy systems depends on the intensity and the duration of an

activity. Short intense bursts of exercise rely mainly on both anaerobic systems while

lower-intensity longer types of exercise use mostly the aerobic system.

Research1 has shown that BODYPUMP™ burns, on average, 473 calories per class.

This includes the excess post-exercise oxygen consumption (EPOC) contribution to

caloric expenditure or, quite simply, the calories you continue to burn once the class

is completed. On average, 16.7% of calories burned came from fat; 83.3% from

carbohydrate supply.

The demands during the class, followed by the need for muscles to recover

afterwards, results in an increased resting metabolism. Resting metabolism will also

increase in a regular BODYPUMP™ participant as their lean muscle mass increases as

these tissues require ongoing energy supplies for sustenance.

SAY SOMETHING LIKE… BODYPUMP™ burns calories and keeps burning

calories after class.

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2. BODYPUMP™ increases your lean muscle mass

by improving muscle strength and endurance

Improved muscular definition is the most noticeable

result from doing BODYPUMP™. This happens as a result

of an increase in lean (fat-free) muscle mass and

decrease in overall body fat. The amount of relative

muscle gain and fat loss varies between participants. The

rate of improvement depends largely on someone’s initial

level of fitness, how often they do a class and how hard

they work during the class.

BODYPUMP™ participants of average fitness levels can expect to see and feel positive

changes in body shape by doing two to three classes per week over a six to twelve

week period.

BODYPUMP™ uses high repetitions. This type of endurance training recruits mostly

Type 1 muscle fibers, which are the smaller-diameter muscle fibers used during

sustained activities. This is the main reason why overall hypertrophy from

BODYPUMP™ is lower when compared to high-resistance, low-repetition workouts.

The intensity is based on volume rather than resistance or load as is the case with

body-building programs.

In other words, you won’t bulk up as a result of doing BODYPUMP™. Instead you

will achieve lean muscle mass that is stronger and has better endurance.

Strength

Strength gains occur in the first few weeks of BODYPUMP™ training due to the

improved efficiency of the neuromuscular pathways. Initial strength gains therefore

can happen quickly and then will often plateau as the training continues.

Further gains can be experienced at around six weeks as the body develops extra

muscle fibers to cope with the demands of the class. The amount of new muscle

generation will again depend on the fitness level and strength of the new participant.

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Endurance

Muscle Endurance

BODYPUMP™ sits at the endurance end of the strength-training continuum and

focuses on muscle conditioning principles to produce results. The class uses

different ranges of movement, light to moderate resistance and high repetitions of

each exercise. This form of training is one of many that can cause muscular

adaptation.

Cardiovascular Endurance

BODYPUMP™ training can also benefit the cardiovascular system. Maintaining a high

level of intensity for the duration of the class places a demand on the cardio-

respiratory system. Repeated classes will increase the efficiency of this system

improving cardiovascular endurance.

SAY SOMETHING LIKE… BODYPUMP™ tones muscles without bulking you

up, changes your body shape, increases your metabolism, makes you

stronger, gives you better muscle endurance and cardiovascular endurance.

3. BODYPUMP™ increases bone density

It is widely accepted that exercises such as those done in BODYPUMP™ class can

increase bone density. For this to occur the loads encountered during the class must

be more than those experienced during daily activities. The compressive dynamic

loads of exercises such as Squats, Lunges and the Clean & Press stimulate the

production of new bone, resulting in an increase in bone mass.

SAY SOMETHING LIKE… BODYPUMP™ makes your bones strong and can

decrease the risk of osteoporosis.

4. BODYPUMP™ can improve your posture

BODYPUMP™ develops core strength and stability, and offers functional strength

gains by using free weights in a variety of ranges of movement. By using the Set

Position it also emphasizes the use and maintenance of correct postural alignment in

static and dynamic movements.

SAY SOMETHING LIKE… BODYPUMP™ will improve your posture, improve

your core strength and core stability.

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How does BODYPUMP™ do these things?

1. Exercise selection

The exercises within each track of the BODYPUMP™ workout

have been selected to cater to the resistance training needs and

abilities of the general population. They have been slightly

modified to ensure a safe execution in a group fitness

environment.

Exercises chosen are functional, which provides conditioning for

activities of daily life. They have clear target zones to avoid potentially harmful ranges of movement.

The exercises combine isolating exercises like Tricep Kickbacks

with the more metabolically demanding compound exercises

such as Squats.

Quite simply, the program consists of multiple sequences of

isolated and compound movement patterns.

2. Exercise sequencing

The tracks are ordered with the following considerations taken into account:

� A program-specific warmup that stimulates neuro-motor control, raises core

body temperature, and increases mobility.

� The alternate loading of opposing muscle groups to ensure balance.

� The alternate loading of lower-upper body muscle groups providing regional

muscle recovery.

� Compound and isolated exercises providing a total body workout.

3. Exercise Intensity

Self-regulated

The ability to regulate individual intensity is a key benefit of BODYPUMP™ training.

During the initial 12-week base period, new users can regulate intensity by altering

the weight selections and reducing their ranges of movement.

Exercise options such as using an unloaded bar or individual plates can also help

new participants complete the workout with great technique.

Participants can progressively increase weight, range and intensity of movement to

achieve relative results on a continuing basis.

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Weight selections

Recommended weight selections for new participants and recommended relative

weight selections for experienced participants are given in your choreography notes.

How does it fit into my training plan?

We recommend you do BODYPUMP™ two to three times per week for the best

result. A rest day in between or doing some aerobic exercise or stretching will

provide you with a balanced fitness training regime. Rest days will allow your

muscles to recover.

For frequent group fitness class goers, BODYPUMP™ provides an effective cross-

training workout. For weight-trainers, it provides an effective athletic alternative.

Is it for everyone?

Resistance training has become an important component of all fitness programs,

whether your goals are weight loss, muscle toning, elderly conditioning,

rehabilitation or sports conditioning. BODYPUMP™ provides a packaged weight-

training solution improving daily activities for the whole population including those

with special needs.

BODYPUMP™ and older populations

The BODYPUMP™ program is an ideal environment to encourage participants of this

age group to train under supervision and benefit from the resistance exercises to

improve strength endurance and help reduce loss of bone mineral density. Medical

clearance should be obtained prior to commencing BODYPUMP™, particularly if the

individual has had a long absence from exercise or is experiencing any health

issues. After starting classes, a graduated approach should be taken to slowly

increase the demands of the class.

BODYPUMP™ and younger populations

As BODYPUMP™ uses high repetition sequences, and therefore relatively low loads,

there is very little stress on growth plates that would put adolescent users at risk.

BODYPUMP™ can therefore be considered as a great introduction to weight training

for the younger participant (Check your regional sport authority in relation to age

entry requirements at fitness centres for non-adults).

~24~~24~~24~~24~


BODYPUMP™ and pregnancy

General advice

Women need to seek medical clearance from their doctor or lead caregiver before

exercising during pregnancy. There are some health conditions and pregnancy

conditions that can make exercise unsafe or uncomfortable.

Pregnant women in class should be encouraged to monitor their own intensity. We

recommend that they work at a moderate intensity. In BODYPUMP™ this can be

achieved by:

� Lying on an inclined platform for the Chest and Triceps Tracks.

� Performing exercises seated rather than lying position, eg Tricep Extensions and

Tricep Presses.

� Abdominal options: Lower abdominal exercises using the legs as resistance eg

pelvic tilts. Also Single and Double Heel Drops.

� Reducing weight and in some cases working with the bar only.

Invite them to discuss their progress with you. Use the guidelines outlined below

and if you are unsure of how to answer questions, ask them to seek advice from

their pregnancy caregiver.

Tell them they should listen to their own body first – if it doesn’t feel right, then

don’t do it.

Things to avoid

� Dehydration Inform pregnant women to keep well hydrated. They should have frequent sips

of water before, during and after class.

� Hypoglycemia (low blood sugar) Have small complex carbohydrate snacks before class.

� Overheating Keep cool for greater comfort.

� Becoming overly fatigued or tired Encourage pregnant women to rest when they need to.

� Overstretching Perform stretches at a ‘maintenance’ level only.

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Pregnancy hormones begin to cause changes in women immediately. From an early

stage of pregnancy some women opt out of exercise. Others may need to change

the intensity and duration of training due to symptoms of fatigue, light-headedness,

nausea and vomiting, and tachycardia or breathlessness. Once this phase is over

(0-12 weeks) and women rejoin class, they need to begin at low intensity and build

up until they are comfortable with the mainstream again.

However, other women feel fine carrying on ‘as normal’ and this can be encouraged

without worry if they have no contraindications to exercise in early pregnancy (as

advised by their pregnancy caregivers). This advice is consistent with the

recommendations of the ACOG (American College of Obstetricians and

Gynecologists)2.

Participants will vary as to what stage of their pregnancy will require that they stop

doing BODYPUMP™ prior to childbirth. Again, this will need to be discussed with

their caregiver.

Doing BODYPUMP™ while pregnant is a personal choice. There are many benefits of

continuing exercise while pregnant and it is generally accepted that, providing

pregnant women are sensible with their exercise regime, they should be able to

continue with existing programs well into their pregnancy.

Where’s the fun?

Forms of movement that interpret music creatively not only have physical benefits

but also have emotional therapeutic effects. Exercising this way and in a group

environment is compelling and makes you feel energized. Research has told us that

regular participation in BODYPUMP™ classes encourages participants to experience

feelings of strength, assertiveness and self-confidence. Working in a group also

allows you to achieve a volume of work that you may not be able to replicate on

your own.

References:

(1) Lythe J, and Pfitzinger P, Caloric expenditure and aerobic demand of BODYSTEP™,

RPM™, BODYCOMBAT™ and BODYATTACK™. Unisports Centre for Sport

Performance: Auckland, 2000. p1-15.

(2) Artal R, and O’Toole M, Guidelines of the American College of Obstetricians and

Gynecologists for exercise during pregnancy and the post-partum period. British

Journal of Sports Medicine, February 2003. 37 (1): p6-12.

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Consumed in moderation, coffee, chocolate and wine are treats that can improve your physical and mental well-being. Recent nutrition science has revealed specific health benefits associated with moderate consumption of coffee, dark chocolate and alcoholic beverages (especially wine). Such findings have surprised many people whose view of these treats is prejudiced by the obvious negative effects of their overconsumption. In my view the scientific discovery of health benefits associated with coffee, dark chocolate, and alcohol should not have surprised anyone, because other sorts of evidence of their healthfulness has existed for centuries. Indeed, one piece of evidence of the healthfulness of coffee, chocolate and wine is the very fact that humans have enjoyed these treats for centuries. Each was incorporated into the human diet in more primitive stages of societal development, when bad nutrition choices had a great impact on survival and therefore could not be retained. Nothing in the human diet that was incorporated as long ago as coffee, chocolate, and wine is bad for our health unless consumed in excess.

Coffee is nothing but ground coffee beans brewed with hot water. People have been drinking coffee since the 9th century, or possibly earlier.

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Dark chocolate is nothing but the roasted seeds of cacao beans mixed with cocoa butter (plus a little sugar and vanilla, in the modern version). It has been consumed for more than 2,000 years.

And wine is nothing but the juice of fermented grapes. Its origins go back more than 45 centuries.

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Coffee, chocolate, and wine all became popular for the same reasons: they tasted good and they made us feel good. Feeling good is healthy - a fact that is underappreciated, as are the effects of nutrition on mood and mental state. Suicide rate is lower among coffee drinkers than among non-coffee drinkers. Other studies have found that the rate of depression is lower among moderate alcohol drinkers. As for chocolate, scientists have identified two compounds in chocolate that promote positive mood states. These compounds inhibit the breakdown of a brain chemical called anandamide that is responsible for causing feelings of euphoria. In fact, the active ingredient in marijuana creates a “high” by binding to the same brain receptor sites as anandamide. In other words, chocolate makes us feel good by more or less the same means marijuana does. This fact may partially explain the existence of “chocoholics.” It is also significant that there are connoisseur cultures surrounding coffee, chocolate, and wine. There is something about the flavors of these unique treats that offers the opportunity to explore and refine our sense of taste. Enjoying a fine glass of wine is a very different experience from that of enjoying a cheeseburger. The latter has to do with a deep-seated survival instinct that motivates us to gorge madly on energy-dense foods to protect ourselves against starvation in subsequent times of scarcity. But enjoying coffee, chocolate, and wine is not about stuffing your belly with calories; it’s about slowing down and relishing good flavors. It has been suggested that, in these times of overabundance, those who slow down and relish their food are less likely to get fat. This notion is more or less the thesis of Mireille Guiliano’s book, French Women Don’t Get Fat. Coffee, chocolate, and wine are not the foundation of a healthy diet, but I believe they can make a healthy diet even healthier, when consumed in moderation. They do so by promoting positive mood states, by encouraging us to slow down and truly enjoy our experience of taste, and by providing little rewards for eating plenty of fruits and vegetables and saying “no” to fried foods.

Prescription One 12- to 16-ounce serving of premium coffee in the morning, one piece of gourmet dark chocolate after lunch and perhaps again after dinner, and a single glass of fine wine either after work or with dinner. Go ahead and become a connoisseur: buy whole coffee beans, grind them at home, and brew with a French press. Buy only dark chocolate, and maybe even join a chocolate club. Try wines that are recommended on sites such as www.winespectator.com, where you can also learn the art of wine tasting.

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Health benefits The health benefits of coffee come from its caffeine content and its unique blend of antioxidants. According to Harvard Medical School, “Studies show that the risk for type 2 diabetes is lower among regular coffee drinkers than among those who don't drink it. Also, coffee may reduce the risk of developing gallstones, discourage the development of colon cancer, improve cognitive function, reduce the risk of liver damage in people at high risk for liver disease, and reduce the risk of Parkinson's disease.” Coffee also enhances exercise performance. Dark chocolate is rich in a flavonoids and polyphenols—two types of antioxidants. These compounds improve blood flow and lower blood pressure by helping the blood vessels relax and expand. Dark chocolate has also been shown to increase insulin sensitivity, help prevent diarrhea, reduce fatigue in patients with chronic fatigue syndrome, and reduce the stickiness of blood platelets, thus potentially lowering the risk of heart attack. Moderate alcohol consumption also improves heart health by increasing levels of HDL cholesterol and lowering levels of LDL cholesterol and through other mechanisms. In addition, moderate alcohol consumption is proven to reduce the risk of type 2 diabetes by improving insulin sensitivity and reducing systemic inflammation. Moderate drinkers even tend to live longer than both heavy drinkers and teetotalers. Wine is an especially good choice of alcoholic beverage because it, too, is rich in antioxidants. Red wine contains significantly higher levels of antioxidants than white wine.

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GiGiGiGi........GiGiGiGi IIII’’’’m Comingm Comingm Comingm Coming…………

OooOooOooOoo…………

My LoveMy LoveMy LoveMy LoveLy WifeLy WifeLy WifeLy Wife

AaaAaaAaaAaa………… You complete You complete You complete You complete me!!me!!me!!me!!

U cant run U cant run U cant run U cant run away from away from away from away from me me me me alreadyalreadyalreadyalready

~3~3~3~31111~~~~

Birthdays are special…Birthdays are fun…

Its your day to celebrate out in the sun…

There are so many people we meet in the walk of life… friends who open up a whole new

world for us… family members who stand by us through the ups and downs … The

milestones of relationships make our lives memorable…

A birthday is just the first day of another 365-day journey around the sun. Enjoy the trip.

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