Quarter 3 2011
THE OFFICIAL PUBLICATION FOR CERTIFIED LES MILLS INSTRUCTORS
Arrival of the fittest
Evolution 5
Changing your mind Think like a pro
8
Be brave
Dig deep; live the value
10
SOUND SCIENCE Nutrition
EDITORIAL
Kia Ora all! Shaun Egan National Trainer Manager
M
y little boy started to walk while I was away at the 2011 Les Mills Trainer Summit in Rome. While I was gutted not to have been there in person, I’m grateful for modern technology. Watching him on video, I went through a series of emotions: sadness in not being there, but also admiration and pride.
Last quarter I looked at the first of the Les Mills values, One Tribe. This issue we look at the second value, Be Brave. Turn to page 8 to see how living this value can make a difference in your life and career. And, as always, let me know how you’re living the values: publish@fitpro.com
If you’re interested in evolving your career, a key concern is to change your behaviour in line with what you need to Watching him persevere in learning to walk do to improve. Turn to page 5 to find out reminded me of the courage that learning what this means to us as instructors, and anything new takes: the disappointment of the process involved. More usefully, join trying to do something and failing over and us at the Evolution SQW and replenish over again; brief spells of joy as you get it for a moment, and then frustration when you your technique, tribal connections and knowledge on creating studio success. can't repeat it immediately; and sometimes even physical pain. Yet, did my son give up? Read one instructor’s review of the Tribe Does any child learning to walk give up? Of SQW (page 4) and get ready for Wigan! You’ll know from your own attendance at an course not! They keep doing it, no matter what hurt, disappointment or frustration they feel – they keep going until they achieve success.
SQW that the vibe is unbeatable. Wouldn’t it be great if your members could experience Les Mills in the same pure, unadulterated way? Well, now you can get your members excited about releases, and give them a unique opportunity to really be part of ‘group’ fitness, with hundreds of like-minded souls at Les Mills Unleashed. Get the details on the following page and, in the meantime, remember to copy and display/ distribute the participant handout on page 12. It would be great to see you at Evolution or some of the regionals – come up and chat; I'd love to know what's happening in your part of the Tribe. Kia Kaha Shaun
Les Mills Trainer Summit 2011
So why as adults do we sometimes lose courage in the face of fear? How can we once again 'Be Brave' and reap the rewards that resilience and the constant, neverending endeavour to being better brings?
Contact us Kia Ora queries publish@fitpro.com Bookings training@fitpro.com Marketing and group fitness management clubsol@fitpro.com Insurance, music licensing and membership info@fitpro.com Purchase order enquiries accounts@fitpro.com
Want to get Les Mills programmes in your studio? busdev@fitpro.com FITNESS PROFESSIONALS LTD Kalbarri House | 107-113 London Road London E13 0DA | UK tel: +44 (0)20 8586 0101 fax: +44 (0)20 8586 0685
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T
he blueprint: a non-stop, whirlwind event to upskill all trainers through workshops, drills, lectures and feedback. Plus, the latest news and updates of programme development and a bold statement of intent: our 20/20 goal – 20 million people each week taking part in Les Mills classes globally by 2020. It started with a 12-hour training managers’ meeting on Monday, sharing best practice about training, QWs and trainer team development. Tuesday then saw trainers arriving from all over the world, with teams from Europe and as far away as China, Taiwan and Russia. With no exercise for two days (other than the trusted ‘hotel room circuit workout’), Wednesday saw a welcome opportunity to experience the Quarter 3 releases – the best wake-up call we could have had!
Then it was into more development sessions: programme-specific workshops with an in-depth look at how the programmes are evolving, and how we need to change to keep up with the innovations being rolled out. There were two more days of inspiration: new release classes, programme directors’ innovations, exciting research from the cutting edge of fitness, and motivation from Phillip Mills on where Les Mills is going – and whether it’s on-track to hit 20/20. Just as you as instructors get hyped about SQW, so do we as trainers; we need the same to keep us updated and at the top of our game. Keep striving for the stars, keep honing your education, technique and knowledge, and take a step towards attending future summits. Shaun
LES MILLS®, BODYATTACK®, BODYBALANCE®, BODYCOMBAT®, BODYJAM®, BODYPUMP®, BODYSTEP®, BODYVIVE® AND RPM® are UK-registered trademarks of Les Mills International Ltd.
SIZZLERS Q3 2011 BODYATTACK 74
Energy, passion, drive and challenge – this release has it all! The full-on Aerobic track will have your heart pounding before your legs are tested with an awesome Lunges/Squats power combo and the new Walking Burpees fire up arms and shoulders. You sure weren’t Born This Way but you’re on the ‘right track’ to a better you.
BODYBALANCE 54
Flowing t’ai chi movements in the Warm-up encourage you to connect breath, body and mind before a series of composition moves combine to make the ultimate complete core workout. Let your mind lift up into the music as you energise your body before you re-enter the stillness of the Meditation track and, eventually, bring your awareness back into the room and re-enter the world.
BODYJAM 58
This is the hottest dance class in the world – The Future Funk of Paris. You’ll feel it drop straight from the first beat, so roll up one leg and get ready to jam. There are three advanced options for this release. This is your class: take it, love it, dance it, own it.
BODYCOMBAT 49
Lace up your gloves and pop in the mouthguard – it’s time to unleash yourself on BODYCOMBAT 49. The first couple of tracks use a new style of choreography that warms you up with sets of Kicks before the heart races into the training zone with simple Kick/Punch combos. There are no tricks here, so just go with it.
BODYPUMP 79
After the Warm-up it’s straight into a new squat combination – four Singles and four Bottom Halves. Then be prepared to have the kitchen sink thrown at your triceps with Extensions, Presses and Overhead Extensions. Even the Abs track has something new – a Reverse Weight Grip that opens up the chest and makes Crunches just a little trickier.
BODYSTEP 85
Welcome to the revolution. You can choose your usual kick-butt workout or push your class to another level with the new format. Instructors can now replace Tracks 8 and 9 with the new Athletic Circuit – 7½ minutes of high-intensity interval training including the Weighted Squat, Power Jump and Burpee. Get ready to sweat because this ain’t no dance class.
BODYVIVE 20
To mark the programme’s fifth year you’re invited to celebrate with this release, which is divided into two blocks: low impact but high intensity, and functional strength. As you enter the Integrated Strength track, there’s a surprise for you! Then focus your attention on your hips as you work them using a VIVE tube and a whole lot of willpower.
RPM 52
Attack your legs with a release that features short, sharp sprints and some big climbs that'll get you out of your seats and stretch your lungs to the limits. You’re playing in the Mixed Terrain – racing and climbing – then a series of intervals kick-start your heart rate and smash your legs as you take on the pack. Attack, attack! KO
Unveiled, unmissable: A
Les Mills Unleashed
1 day, 1 price, unlimited classes
re your members fanatical about fitness? Unleash their passion on Sunday 4 September, when we’ll be hosting a day-long super-sized showcase of all the motivation, mass participation and sheer magic of Les Mills group fitness. Featuring BODYCOMBAT, BODYPUMP, BODYJAM, BODYBALANCE, BODYSTEP AND BODYATTACK, led by the best fitness instructors in the business and supported by a massive sound and lighting system: this is a chance to show your members Les Mills like never before. Bookings are now open and, with all 300 tickets expected to sell out extremely quickly, we're offering you an exclusive instructor opportunity: book group tickets for your class of 10 or more and receive discounted entry. Email events@fitpro.com Are you ready for it?
www.fitpro.com/unleashed The event: Les Mills Unleashed The date: Sunday 4 September 2011 The venue: Robin Park, Wigan KIA ORA | 3
EVENT
TRIBE go Mad The SQW tour hit its peak on 4 June when Tribe came to Crawley. Instructor Sophie Barrett reviews the day.
T
he K2 venue didn’t know what had hit it when instructors from all over the country flocked to Crawley for the biggest Les Mills event of the year so far, the gathering of the ‘Tribe’. First up: the tribal tribute from the presenters, ‘Les Mills One Tribe, 2020’. Later, led by new frontman Casey Van Roose, the BODYATTACK team stormed in and delivered a remarkable session. From the word go, there was no hope for my clean, dry kit. By Track 5 I was sliding around in a pool of sweat. The BODYJAM crew then soared in with a delightfully summery release. I found Release 57 easy to follow and enjoyable to take part in. The presenters were on fire rocking the street party. The moment the BODYPUMP warm-up began I knew I was going to love this release. The room was electric the whole way through; the highlight for me is the triceps and biceps – pump up the volume when teaching biceps and you will explode! The real surprise of the day was BODYSTEP 84, piloted by Vanessa Labort. The return of burpees sends your body
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into overload and the weighted, yes, WEIGHTED squat jumps in Track 10 finish you off a treat. Vanessa and the guys did an awesome job raising the roof off K2. BODYSTEP instructor Annalee Clarke said, “Hope you’re ready body steppers — you’ll need an oxygen mask for Tracks 6 and 10.” I thought I was going to throw up but I love, love, love it! Finally it was time for BODYCOMBAT - and I managed to get front and centre for the first time. This was also the first time I have seen Steve Tansey present since he did my module training, and he definitely did not fail to impress. BODYCOMBAT instructor Emma Davies commented, “My first The BODYJAM class was in a huge room but everyone was really connected. All the instructors were amazing – they take on board everything you say to them. It was such a good group. I actually got goose bumps looking out at the sea of people moving in unison. It’s such a great feeling to see that the choreography is working its magic. Sarah Norman, BODYJAM presenter
SQW, amazing atmosphere and inspiring presenters – this has certainly given me the bug to book my advance instructor training.” BODYBALANCE was a beautiful finish to a spectacular day, just what my body needed. I was delighted by the return of the bird! I couldn’t wait to settle down ready for relaxation and meditation. A huge thank you to FitPro and the UK presenter team. Can’t wait for the next SQW in Wigan followed by Unleashed! Ooooouche! Sarah x Want to review SQW? Drop us a line at publish@fitpro.com and you could be at EVOLUTION as our VIP guest. BODYJAM was amazing – the music was totally euphoric and there was such a ‘One Tribe’ vibe. It’s really worth coming to the Supers, I’ve learnt loads already. The BODYJAM presenters were sensational today – the way they remained silent at certain points during the session was something new to me. They just let the music speak and that was really powerful. It’s such a buzz – I got inspired all over again. Sam Majewicz, instructor
PERSONAL DEVELOPMENT
Evolution:
plan to progress
Where are you in the tribe, and how do you plan to evolve your role and responsibilities within it? Carl McCartney looks at behaviours – and challenges you to change your own.
A
s Les Mills instructors, there are many things that define us: our attitude, our professionalism and our ability. If there’s one thing that marks the progress of our journey as instructors, however, it’s behaviour. Where are you now? And how do you plan to progress? Don’t just read the labels that relate to you right now – checkoff behaviours you’ve already achieved, need to work on, or need to re-apply.
New instructors Current thought Intrinsic or internal focus: delivering correct choreography and fine-tuning technique. This is perfectly normal and part of our learning process, however, due to the fact that the focus is based on our own performance, as new instructors we often miss valuable opportunities to coach and develop our participants to their full potential.
Experienced instructors Current thought Experienced, exceptional delivery – but in danger of complacency: technique may be being taught with a focus that is out of date. The routine of timetabled classes can lead to mental boredom. Dial it up Take advantage of programme evolution: ensure you stay on top form with technique; use the materials available at each quarterly release to understand basics and reinforce knowledge from initial training. Cascade new technique updates to your participants so they can continue to get optimum results and experience. Attend AIM. Evolve your technique to stay true to each programme and reinforce to your participants that techniques can change to improve results. KO
Making the change Changing any behaviour is a complex process that involves conscious awareness and decision making. There have been many models developed to explain the process of behaviour change, one of the most common is the Stages of Change model, originally developed in the late 1970s and early 1980s by James Prochaska and Carlo DiClemente at the University of Rhode Island, when they were studying how smokers were able to give up habits and addictions.
Pre-contemplation: not aware or not acknowledged that behaviour needs to change
Contemplation: acknowledged there is a reason/need to change, but not yet ready or sure how to make a change Preparation: ready to make change
Dial it up External focus: increase the scope of your comfort zone to include seamlessly delivered choreography and confidence in technique – you’ll then be able to coach your participants to their potential. • Be 100% confident in your choreography, whether it is your 1st class teaching a new release or your 50th: this will allow you to adopt a state of flow • Use video and peer feedback to highlight areas of improvement and spend time outside of classes working on your technique • Look to experienced instructors for mentoring
in the immediate future ( may take small steps towards changing — research/fact finding)
Action: positive action/ behaviour changes have been made
Maintenance: working to maintain the behaviour change so it becomes habit Termination: habit achieved with no possibility of regressing
Relapse: not a stage in itself — a return to previous behavior which can occur at any stage of process
KIA ORA | 5
DATES
QUARTERLY WORKSHOPS
Arrival of the fittest
EVOLUTION SQW Robin Park, WIGAN 3 September 2011 Featuring all eight programmes
Regional dates: QW3 September 2011
BODYPUMP 79, BODYJAM 58, RPM 52, BODYCOMBAT 49, BODYATTACK 74, BODYBALANCE 54, BODYSTEP 85, BODYVIVE 20 LENGTH OF WORKSHOPS (Mins)
80 80 80 80 80 80 80 80
WEEKEND ONE Sun 4 September 2011
WEEKEND TWO
Virgin Active Omni — Edinburgh BA, BB, BC, BJ, BP, BS, BV, RPM
Two BODYPUMP workshops!
Fri 9 September 2011
David Lloyd Long Ashton — Bristol BA, BB, BC, BJ, BP David Lloyd — Aberdeen
Two BODYPUMP workshops!
Everyone Active Hucknall Leisure Centre — Nottingham BA, BB, BC, BP, BS, RPM
Two BODYPUMP workshops!
Fri 9 September 2011
Bromley Mytime Spa — Beckenham BA, BB, BC, BS, BP, RPM
Two BODYPUMP workshops!
Sat 10 September 2011
Oasis — Swindon
Fri 16 September 2011
Sat 10 September 2011
Sat 10 September 2011
Sat 10 September 2011
Greenwich, Queen Mother Leisure Centre — London BA, BB, BC, BJ, BP, BS, BV, RPM
Fri 16 September 2011
Two BODYPUMP workshops!
Fri 16 September 2011
Sat 17 September 2011
BA, BB, BC, BP, BS, RPM
Sat 17 September 2011
North Lanarkshire, Broadwood Sun 11 September 2011 Leisure — Cumbernauld BA, BB, BC, BP, BS, BV, RPM Two BODYPUMP workshops!
Sun 11 September 2011
David Lloyd Kingshill — Kent BA, BB, BC, BJ, BP, RPM
Parkwood Leisure, Riverside Leisure Centre — Exeter BA, BB, BC, BP, BS
Two BODYPUMP workshops!
Sat 17 September 2011
Virgin Active Thundersley — Essex BA, BB, BC, BP, BS, RPM
Two BODYPUMP workshops!
Sun 18 September 2011
BA, BB, BC, BP, BS, BV, RPM
Ponds Forge — Sheffield
Two BODYPUMP workshops!
Everyone Active Enderby Leisure Centre — Leicester BA, BB, BC, BJ, BP, BS, RPM
Two BODYPUMP workshops! Two RPM workshops!
Nuffield Health & Wellbeing, City — London BA, BB, BC, BP, BS, RPM
Two BODYPUMP workshops! Two BODYBALANCE workshops!
Sat 17 September 2011
Fox Hollies — Birmingham
David Lloyd Dublin — Dublin BA, BB, BC, BP, RPM
Averon Leisure Centre — Inverness BA, BB, BC, BP
Two BODYPUMP workshops!
Sun 11 September 2011
David Lloyd Ipswich — Ipswich BA, BB, BC, BP, RPM
BA, BB, BC, BP, BS, RPM Two BODYPUMP workshops!
Two BODYPUMP workshops! Two RPM workshops!
Largest ever regional QW
Two BODYPUMP workshops!
BA, BB, BC, BP, RPM
Fri 9 September 2011
Virgin Active Leeds Life Centre — Leeds BA, BB, BC, BJ, BP, RPM
Two BODYPUMP workshops!
Two BODYPUMP workshops!
Fri 9 September 2011
Fri 16 September 2011
Pure Fitness Studios — Belfast BA, BB, BC, BP, BS, RPM David Lloyd — Manchester BA, BB, BC, BP, RPM
Two BODYPUMP workshops!
Littledown Leisure Centre Sun 18 September 2011 — Bournemouth BA, BB, BC, BJ, BP, RPM Two BODYPump workshops!
Everyone Active Staines Sun 18 September 2011 Leisure Centre — Staines BA, BB, BC, BP, BV, BS, RPM Two BODYPump workshops!
Sun 18 September 2011
Concordia Leisure Centre — Northumberland BA, BB, BC, BP
Two BODYPUMP workshops!
First time ever: Continuing Education in all programmes!
CONTINUING EDUCATION QW3 2011:
Sun 11 September 2011
Nuffield Health & Wellbeing, — Crawley BA, BB, BC, BP, BS, RPM
Bookings for Weekend One will close on Wednesday 7 September at noon. No more bookings can be taken after this time.
There will be Continuing Education sessions for all eight programmes.The official release date for the new Les Mills CDs and DVDs is Wednesday 14 September 2011. All orders are packed and dispatched in date order of payment received. Please allow 10 working days for delivery from this date.
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Bookings for Weekend Two will close on Wednesday 14 SEPTEMBER at noon. No more bookings can be taken after this time.
PLEASE NOTE: When attending Quarterly Workshops, it is a requirement of all Les Mills instructors to FULLY PARTICIPATE in the MASTERCLASS and CONTINUING EDUCATION where presented. All spaces on the QWs are booked on a first-come, first-served basis, so please book your desired workshop ASAP to avoid disappointment. Bookings for all workshops are online only. All uncertified instructors beyond the 12-week certification period should phone the office before booking.
SIZZLER QW4 2010
KIA ORA | 7
pROFESSIONAL development
Captains courageous Last quarter Shaun Egan looked at the first of the three Les Mills values, One Tribe.
This issue: what it means to ‘Be Brave’. According to Emma Barry, people and culture director for Les Mills:
“Be Brave is our attitudinal value. This was a stretch value for us – our aspirational value – something we needed to dial up to, to achieve our dream. Ten years into our global business, we found we had unlimited passion and goodwill but often failed to be decisive at key times and experienced fear around some issues. Living by this value now means we do our homework and then step into an unknown space with confidence and the license to really give something a go.” Talking to people around the world involved with Les Mills at all different levels, I’ve seen that ‘being brave’ has enabled them to achieve more and be confident in pushing to be the best they can be. Brave actions include: • Defying expectations • Not being afraid of a challenge • A relentless drive to improve Brave beliefs include: • We believe, we can, we do • Go hard, be loud, stay real Or, as BODYCOMBAT programme codirector Rachael Cohen puts it, “Take a 8 | KIA ORA
So, what does being brave mean to us as instructors? • Be open to and seek out feedback • Be willing to try new things and step out of your comfort zone • Follow new training all the time – adapt your teaching in line with the quarterly on-going education • Be bold in class – implement feedback, try something different and see what happens ... you could surprise yourself!
risk and do the tough stuff”. As Les Mills instructors, I would hope that we care about what we do and what our class members gain from doing the programmes on many different levels: physical results, social connection, psychological benefits, etc. As such, we really have to be the best we can possibly be and be prepared to accept temporary ‘failure’ as part of the development process in order to get there. In fact, failure is a necessity. No one has ever made it to the top of their field without the occasional set-back or mistake. They learn from them and try again from a place of better understanding. In order to do this though, they need to
step outside their comfort zone, to extend their mind and ability to the outer limit of their capacity, to continually strive to try new things from a place of knowing, and basically ‘be brave’. No one is saying it’s easy but, what’s the worst that can happen? You ask for feedback, and hear something you don’t like. You have two choices: ignore it and continue as you are; or absorb it, incorporate it into your teaching and grow
pROFESSIONAL development You tell us ... Tribe members on what it means to live the second value. Lesley Loader One of my ‘brave’ participants sent me a great blog; an inspiring read about how appearances can be deceptive. We are both now working towards an end of year goal: the six-plate challenge – 6 x 5kg plates on the bar for the squat track (three on each end, obviously!). This may be easy for some of you but, for us, it’s tough going. However, we are pushing hard, embracing the challenge and ‘being brave’! Hazel Davies I’m doing my first triathlon in August – not very brave you may think, until I tell you I have zero confidence in the water. It scares me to get my face anywhere near water. Rebecca Louise Jones I’m not an instructor but me and my boyfriend both love to attend BODYATTACK classes together in Wrexham Waterworld. He was ‘brave’, as on 10th May during the Press-up track, in front of the whole class, he brought out an engagement ring and finally proposed to me ... I said “yes” while managing to keep up with the pressups! Now our instructor has taken on the ‘brave’ task of organising the hen party! See, Les Mills classes really do benefit people in all sorts of ways – it’s a place to build not only on fitness but confidence too!
as an instructor – you choose to evolve and stay in the fight. Think back to initial training. All the feedback you received won’t have been totally complimentary – the thing that made the positive change to your teaching will have been whatever it was you had to work on/ change. You had to be brave to teach to your peers and expose yourself to feedback. It was this action, as uncomfortable as it felt, that helped create change. KO
Advanced instructor module Dates for your diary
6 Aug
BODYPUMP, Dave Kyle, London
21 Aug
BODYSTEP, Vanessa Labort, London
24-25 Sept AIM2, Ann-See Yeoh/ Carl McCartney, London
Book at training@fitpro.com
Sarah Sls Exercise Tattersfield I’ve been brave by giving up my very secure, very well paid but extremely stressful and upsetting office day job which was quite frankly sending me to the brink of despair, to do something I love – teaching fitness full time. I haven’t looked back, I’m happier, healthier and, while poorer in pocket, I’m much richer in everything else. Congrats all round, guys. Keep telling us your stories at www.facebook.com/fitproltd and www.twitter.com/fitpro_online
KIA ORA | 9
Research
EAT TO THE BEAT Do you understand the relevance of sports nutrition in exercise classes? Sports scientist Nick Morgan provides some food for thought.
F
or your participants, an exercise class is a fun-filled, time-efficient way of toning up and/or losing weight, and sports nutrition is seldom a high priority. For you, a one-hour class may not actually pose a significant physiological stress on your body.
teach multiple classes back to back or cumulatively throughout the day. This raises an interesting challenge of maintaining appropriate levels of concentration and energy during the day, and ensuring each class is delivered with the same levels of vigour and professionalism.
Ultimately though, the application of sports nutrition to an exercise class depends on the demands of the one-hour exercise class in the context of your everyday life.
A HIGH-GLYCAEMIC CARB SNACK (JELLY BABIES, JAM SANDWICH) AN HOUR BEFORE MAY PROVIDE THE NECESSARY ENERGY TO MAXIMISE CLASS BENEFIT
The guidelines If you take the American College of Sports Medicine (ACSM) guidelines as your gold standard, there’s no specific strategy that has evidence to support improvements in performance for exercise under 60 minutes. I would state here though that the ACSM is geared towards elite performance. That said, I stand by the ACSM guidelines that state that the benefits of a group X class would logically be maximised by using sports nutrition assuming appropriate preparation, i.e., starting well-hydrated and with suitable levels of carbohydrate stores. Note the deliberate italicising of ‘assuming appropriate preparation’. In the case of participants, and for that matter you guys, I won’t make too many assumptions!
The reality You’re no different to participants in that you teach classes at unfriendly food times. However, you do have to superimpose on this the requirement to 10 | KIA ORA
The situation is further complicated if, like normal participants, your day becomes difficult to manage – I won’t assume but merely ask the question: How many of you have taught classes fatigued or lethargic due to the day’s demands?
The practical application Classes that require high levels of concentration and co-ordination will be more difficult to teach or follow, while exercising when tired may also compromise immune function. The simple way to overcome all of these challenges is to eat strategically throughout the
BEAT day – grazing is a commonly used term – essentially meaning energy intake is delivered through smaller regular meals compared to the natural three meals a day. This method can help avoid long periods of time without food. If this isn’t possible, then consuming a high-glycaemic carbohydrate snack (energy bar, jelly babies, jam sandwich) within one hour before the class may provide the necessary energy boost to maximise the benefits of the exercise class. Again, if this isn’t possible, the use of a sports drink during the one-hour exercise class would absolutely make sense. Clearly, the consumption of calories is a difficult message to convey, particularly if an individual is looking to lose weight. However, long-term weight loss is more likely to occur by maximising the output from the exercise class (and thus maintaining adherence) while minimising calorie intake at other points in the day. And with respect to you, there probably shouldn’t be any excuse for compromising class delivery by being tired or fatigued. KO
Nick Morgan is British Association of Sport & Exercise Sciences accredited, and is director of Sports Integrated.
This article was first published in Fitpro April/May 2011 – email publish@fitpro.com to subscribe to the only magazine for group X instructors.
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CLASS HANDOUT
The press gang O
ne of the best things about BODYPUMP is that it always challenges you to the next level, but sometimes you have to know your limits. In recent releases, you’ve seen more power presses, either as a single move or as part of multiple clean and press combinations in a row. But do you worry about the injury risk involved in these overhead moves? “The movements, when done correctly, add tremendous value to the other moves used for the back and shoulders,” says Les Mills technical adviser Bryce Hastings. “But they do require some care as they challenge the stabilisers of the lower back, as well as the shoulder muscles.”
Here are two top tips 1.
Follow your instructor’s coaching of the move Take stress off the lower back by using your legs to initiate and remember to bend the knees at the start of the movement.
2.
Don’t get discouraged These moves are challenging, so don’t feel bad about making the bar lighter, at least until you get accustomed to the new choreography – you may well see your instructor coaching the same wisdom.
Snack ATTACK
Nutritionist Susie Burrell’s top tips to keep you fuelled throughout the day.
1. Always carry a snack with you Get into the habit of always packing an easy-to-carry snack food with you, such as a nut bar or cheese and cracker snack pack, so you are never caught off guard. 2. Grab a snack one to two hours before training While many athletes prefer not to eat too close to a training session, ideally the muscles will be refuelled between one and two hours prior to the start of a session. Nut-based snack bars, yoghurt and fruit or a wrap with lean meat are all good choices.
Just breathe ...
Yoga teaches us to master our emotions through careful manipulation of our breath, writes UK BODYBALANCE head trainer Ann-See Yeoh. Here’s a simple breathing exercise you can try to instil a sense of tranquility. For calming and conditioning benefits, try your club’s BODYBALANCE classes. • Sit or lie comfortably, maintaining good posture and even weight distribution between the right and left sides of your body
3. Remember that drinks can count as snacks too Large and jumbo-sized smoothies, fruit juices and sports drinks all contain a considerable number of calories and need to be factored in when counting your snacks. Unless you are actively trying to gain weight, it is much better to eat your calories than it is to drink them.
• Close your eyes or drop your gaze • Take a few deep breaths in and out and then settle into your breathing • Aim to make your exhalation longer than your inhalation – if possible, twice as long – do this for about 12 breaths • Relax the breath, take some time to let your breathing recover, and then bring yourself back into your day
GET MORE FITNESS TIPS ONLINE: WWW.VIRTUALMAG.CO.UK 12 | KIA ORA