True Fitness Gx Feb 09 Newsletter

7 - 11 11 2 3

14

6 4-5

15

12 - 13 13

1

Dear Instructors, Valentine’s Day is here, more reason to think about how to take the best possible care of your HEART. Also in this issue, issue, we bring bring to you yet another success story. You heard it from Azmy (RPM instructor) last months’ issue….this month yet another RPM instructor, Johnathan. RPM rocks…read rocks…read on to Les Mills guide to role model RPM technique Housekeeping…. It’s an ongoing responsibility responsibility for all…so do play your part of the role of a all round well respected instructor. Food for thought….wheatgrass anyone? Wishing you good health, and also good wealth throughout the year Happy belated Chinese New Year every one Love Raine

2 Thanks again for a wonderful newsletter Su-Yee!! You and the team did such a great job with the "Back to School" anthem! It's great to see so many staff teaching together, having fun, and re-igniting their passion for group-X!! I found the article on back pain really insightful, and you achieve a wonderful sense of community by including staff birthdays and other interesting trivia. I hope you are able to successfully identify and target new market groups and members of your community to come into True Fitness and experience these wonderful events during 2009, and grow your loyal base of group-X members! Please let me know if you require any marketing support during 2009. Warm Regards, Benjamin Newman C.P.S.M., National Launch Consultant, Les Mills Asia Pacific

As I was cruising through my Facebook page, I happened upon the video you uploaded of the True Fitness BODYCOMBAT 38 Team's launch class. Impressive! Tell Terence, Jon Low, Simone, Nicholas and Lorraine that they did a fine job and to keep delivering the BODYCOMBAT program with the love, passion and excitement they showed in the video. Keep It Real and Stay With The Fight! Justin Sanchez Presenter in BodyCombat 38

3

Q1 WORKSHOPS COMING TO KUALA LUMPUR KUALA LUMPUR RPM 21st February True Fitness Pavilion Lot C3.07, Level 3, 4 and 5, Pavilion Kuala Lumpur, 168 Jalan Bukit Bintang, 55100 Kuala Lumpur KUALA LUMPUR SUPER WORKSHOP 22nd February Twin Towers Fitness Centre Concourse Level, PERTRONAS Twin Towers, Kuala Lumpur City Centre 50088

Program

Start Time

End Time

Date

BODYATTACK M/C + Educ.

8:30 AM

10:00 AM

Sunday, 22 February

BODYVIVE M/C + Educ.

10:00 AM

11:30 AM

Sunday, 22 February

BODYCOMBAT M/C + Educ.

11:30 AM

1:00 PM

Sunday, 22 February

BODYSTEP M/C + Educ.

1:00 PM

2:30 PM

Sunday, 22 February

BODYPUMP M/C + Educ.

2:45 PM

4:15 PM

Sunday, 22 February

BODYJAM M/C + Educ.

4:15 PM

5:45 PM

Sunday, 22 February

BODYBALANCE M/C + Educ.

5:45 PM

7:15 PM

Sunday, 22 February

Note from True Fitness Pavilion: We are using SPINNERS stationary bike that is almost identical to V-Bike. Our suppliers have advised us that we are not to change the pedals (as we have at other workshop locations in the past). Our bike pedals are build in with a combo pedal (strap cage and SPD compatible with all Shimano Mountain Bike Shoe). We would like to advise all RPM instructors that are coming to the workshop this quarter to either use Strap Cage Pedal or Bike Shoes with SPD Cleat. It will be good news for instructors that are using bike shoes with multiple cleats. For instructors that do not have Mountain Bike Shoes or Multi Cleat bike shoes please bring a pair of sport shoes and use the Strap Cage Pedal. Please note that only the presenters are allowed to change the pedals. We hope that you will work with us, as eroded bike pedals would cost RM800.

4 4

Health Today Magazine Feb Issue

5

Roland & Annie in… Prudent in…

Lynn and John in…

15 Jan 2008

6

Housekeeping Housekeeping is an on going duty for all. Instructors please educate your members by following the guide line above. This is especially for instructors who use the step board for their classes.

RPM™ RPM™ is a 50-minute indoor cycling class based on outdoor riding. You ride to inspirational music over the equivalent of 20-25 kilometers of varied terrain, controlling the intensity of your workout with a resistance dial and pedal speed.

RPM™ Technique People love the intensity, the adrenalin rush, the high they feel from the energy of the group and they love the simple athleticism of the program. But we know that they also come to get results – they want to increase their fitness and achieve other exercise goals. To do this they have to ride with great technique – and they’ll do this by copying you. You have to become an expert in RPM™ riding technique.

How to role-model RPM™ technique To be an effective role model you have to learn how to execute all of the RPM™ riding positions perfectly. You’ll also need to demonstrate how to increase the intensity of some positions to challenge those participants who want the maximum benefit from your class, as well as decrease exercise intensity for the less able or fit. There are five components of great technique and to be an outstanding role model you need to be competent in all of them. They are: Position, Execution, Timing, Fitness and Feel. Let’s take a look at each of these components and how they are assessed. The rest of this section shows all the riding positions that are used in RPM™ along with information about how to coach them.

Your technique is assessed under five key areas:

1. Position 2. Execution 3. Timing 4. Fitness 5. Feel

8

1. Position Aligning your body correctly creates the foundation for effective cycling techniques. Many people have poor natural posture and alignment. Your challenge as an RPM™ instructor is to set up and maintain correct posture and body alignment in every position for its duration. 2. Execution Cycling execution is determined by the riding position. Each position places different demands on the stabilizing musculature and loads the muscles through a varying range. It is essential that the fundamental cycling techniques are followed no matter what the riding position. These are ‘cycling in circles’, ‘equal power input’ and a ‘dynamic ankle’ movement. 3. Timing You must work with the rhythm of the music (on the correct beat) and ‘paces’ in the choreography to achieve role-model technique. Poor rhythm interpretation will mean poor riding technique and a frustrating experience for people in class. You will experience exceptions to the rhythm rule in our high cadence tracks, Tracks 2, 6 and sometimes Track 4. We call this the Cadence Ladder. It is COMPULSORY that instructors ‘ride the ladder’ and at the paces indicated in the choreography notes. Failure to do so will result in assessment failure. Use of the Cadence Ladder will see a ‘build-up to top speed or pace’ where we encourage people to achieve their personal top speed, with control, for short bursts throughout the track. We coach them to then shift their focus to recovery by using slightly lower speed intervals for both recovery and build-up phases. However, there are also times when we encourage people to ride just in front of the beat, for brief periods of time (using the same load), to give them the opportunity to ‘power train’. Apart from these two situations, we always ‘bike to the beat’ or, if you prefer, ‘ride to the rhythm’. 4. Fitness You must role-model perfect technique every turn of the wheel, every track, every class. If you lack endurance, you will fatigue and lose form. Stabilizing your body and maintaining each riding position will help you to work with big resistance, avoiding fatigue and minimizing the risk of injury. 5. Feel RPM™ is a program about riding with the rhythm in an authentic cycling journey or experience. You need to demonstrate the appropriate energy, look and cycling attitude. You will be a powerful role model when you coach your class to personal success by bringing out their inner athlete.

9 Novice options New people to RPM™ may find the cycling cadence in seated or standing positions challenging. Before and during tracks, remind them they can decrease resistance and/or cadence or go to the seated position during standing phases. Participants should be encouraged towards prescribed intensity but use options whenever form is compromised.

Technique Assessment You will be assessed for competency in all but two of the riding positions using the RPM™ assessment schedule under the movement areas above. Being competent in all positions is vital to obtaining your license to teach.

Seat Height The first and most important adjustment is the seat height. Proper seat height contributes most to force production. An improper seat height can lead to less force production and injury. There are several ways to establish seat height. However, in a group exercise setting with limited time and minimal equipment, we want to use the most simple but accurate method to establish seat height.

Off the Bike Off the bike, correct seat height is found by adjusting the seat to match the height of the top of your hip bone. On the Bike

On the Bike On the bike and in a Ride Easy Position put your legs at 12 o’clock and 6 o’clock. Take out your 6 o’clock foot and place your heel over the pedal. If the heel just touches the pedal then you’ll have a good seat height for generating great force production. The angle of the knee will be about 15 to 20 degrees.

10 Things to be aware of when making seat height adjustments: If the rider feels anterior knee pain, then the seat should be raised to a knee angle of 15 to 20 degrees from bottom dead center. If the rider feels posterior knee pain including pain in the calf and/or Achilles, the seat should be lowered to a knee angle of 25 to 35 degrees from bottom dead center. If the hips move from side to side while riding, the seat is too high.

Handlebar Height The handlebar height should be level with the saddle or slightly below. Beginners or people with lower back problems may want to raise it slightly above the saddle. Ultimately, handlebar height is about comfort for the participant especially if they experience lower back pain.

Seat Forward and Back With the feet on the pedals at 3 o’clock and 9 o’clock, position the saddle so that the front of the knee (3 o’clock) is directly over the center of the pedal or through the first strap of the cage. This can be determined more accurately by the use of a plumb line.

Handlebar Forward and Back This position helps to ensure that a participant rides with as little stress as possible on the spine. With your butt at the back of the saddle you should be able to reach the Racing Position without having to slide your sitting position forward. Correctly aligned, this should create a 90degree angle between your upper

11 RPM™ Riding Positions The riding positions are the most fundamental aspects of any ride, both indoors and out. There are positions that are designed for flats, speed work, maximum force production and specific strength. Also, there are positions that allow a rider to conserve energy and recover. Each of the positions will differ slightly in the way they impose demands on the body and the working muscles. Our goal is to have participants riding both effectively and efficiently in each position for the best ride possible! Let’s take a look at each position in depth and the technique involved. RPM™ reinforces ideal postural alignment, which has a positive carry-over effect on daily activities. For people to achieve correct postural alignment we use a physical checklist to set up our Basic Riding Position – Ride Easy. The technical rationale for correct body alignment in the Ride Easy Position:
Encourages biomechanical efficiency in seated or standing positions
Encourages head and neck in neutral position
Encourages slightly retracted and depressed scapula
Encourages high chest position, elevating the first rib – to support and stabilize thoracic kyphosis
Encourages a comfortable and light grip on handlebars to promote core stability rather than using the bike frame for postural support
Targets key stabilizers – engaging the abdominals for lumbar stability
Encourages elbows to be held in at the sides and facing downward
Maintenance of efficient lower limb alignment with the hip, knee and middle of the foot maintaining a linear relationship
Encourages efficient pedaling action through 360 degrees RIDE EASY This is the basic riding position used in all tracks and can also be used for recovery. From a seated upright position, we tilt forward from the hips and place the hands on the horizontal part of the handlebars. Once here, we emphasize a tall chest by pulling the shoulders back and then dropping them down to create some space between the neck and ears. Next, we encourage a relaxed grip with soft elbows that come in towards the body, not out. And finally, emphasize a nice long spine by sliding the hips to the back of the seat. SEATED RECOVERY This position is used for postural breaks and stretches during some tracks and at the end of every track to allow for recovery and rehydration. We sit up straight and tall with great posture and maintain light resistance with a slow leg speed.

On Valentine's Day, we are proud to wear our hearts on our sleeves, on notebooks, gifts, and anywhere we want to add a touch of how we feel. Love is the word for the day. Valentine's Day is a wonderful opportunity to show our feelings, our hopes for the future, and our fond memories of the past. It should also be a day that we show our love for who we are, where we came from, and where we intend to go. There is this happy medium - a point that we can touch on that will let our heart know we care about the person it is beating for, and let our family and friends know that if we care about ourselves, we are well equipped to care about them. Whatever you do this Valentine Day, or the day before or the hundreds of days after, be good to your heart, and reap the rewards of loving and living in a world where there is room for everyone, and we can each have our own "space." The fountain of love never goes dry, and the mine of diamonds and gold never runs out or precious metals, and even outer space is not the limit to what people can do once they get started. Love yourself enough to love others and Learn CPR. When a person’s heart suddenly stops beating, cardiopulmonary resuscitation (CPR) is all that stands between him or her and the great beyond. The new hands-only technique is simple and effective. Although cardiac arrests sometimes come out of the blue, they’re more common in people with heart disease.

Call 999 Check victim for unresponsiveness. If there is no response, Call 999 and then return to the person

13

14

The Miracle of Wheatgrass....

1. Wheat grass is an excellent source of chlorophyll. 2. Wheat grass is also high in iron, oxygen, and enzymes and is one of the richest sources of vitamins A, B, and C. 3. Chlorophyll purifies the blood, prevents tooth decay, aids in proper digestion, helps detoxify the liver, keeps the thyroid gland in balance, cleanses internal organs, enhances capillary function, supports sex hormones, decontaminates inorganic chemicals, and builds up white blood cell counts. 4. Wheatgrass reduces high blood pressure and enhances the capillaries. 5. Wheatgrass is a superior detoxification agent compared to carrot juice and other fruits and vegetables. 15 pounds of Wheatgrass is the equivalent of 350 pounds of carrot, lettuce, celery, and so forth. 6. Wheatgrass is great for constipation and keeping the bowels open. It is high in magnesium. By taking Wheatgrass Juice, one may feel a difference in strength, endurance, health, and spirituality, and experience a sense of well-being.

So start your diet with WHEATGRASS....

15 A little story goes way back to the days when True Fitness Taipan was born. It all boils down to that very day as I was having my usual yam cha session with my friends over in this little cozy Old Town Café (Taipan). A conversation strikes out between us that a new gym in town was opening soon. At that time, I weigh about approximately 129 to 130kg. AND…I wasn’t border about it!! However with much negotiation, my friends and I paid a visit to True Fitness and ended up with a 2 year membership in hand. At the beginning it was no good, no motivation, no goals and didn’t know what to achieve until one day kiasu-ness came in to play. “You pay…so You better make full use about it”… So I started to do my own cardio and weight training 7 days a week and on average 2 hours per day. To my surprise, I lost 20kg within the 4 months workout. I was like all smiles all over my face. Last time, to me GX was like, what izzit? A group of people having fun? Or doing their workout? Well, I couldn’t care less about it until one day I was bought to level 3 studio cycling by one of my friend. The little studio filled with funny stationary bike in it and a lot of crazy people in it. It was my first time, yet I believe I have to change my workout routine to achieve more. So…. RPM it was. It was Mr. Eng Guan in the front. Then my very own first Body Pump, Lady Michelle Lum. At the end of that day, all well end well. I decided to do RPM as my cardio and my own weight training. I had an average of 10 RPM classes a week. I enjoy all of them and I loved them. 3 months down the road with RPM, I lost another 20 kg. It was like gosh…. RPM works! At time passed, I was told to take up RPM training to become an instructor, it was like 50 – 50 kind of thing but I ended up taking the course and passed. Cool and until today I am still Finally, only one word from me for all of you Motivation of Losing Weight for Me 1. Determination. 2. Never give up and stay positive telling yourself “ You Can Do It” 3. I really push during my RPM classes when I was a member. To me why other can do it and not me. 4. Keep yourself motivated. 5. BE KIASU sometimes. : ) Additional things you might consider 1. Food intake as in balance diet. 2. Try eating according to your blood type. (It actually works, saw in discovery channel) 3. Manage your workout, weight training together with your cardio. 4. You might try L-Carnitine (15-20mins pre cardio) for stubborn fat but you really have to push hard during cardio. It works but takes

16

Wishing all my frens and their families, Happy Chinese New Year… Xin Nian Kuai Le!!

May your fortunes grow in the New Year and always

May the tangerines give you good luck and the oranges abundant wealth

Yes… dun forget my Ang Pows… Last but not the least, wish you all achieve higher achievements every year…Nian Nian Kao Seng

Love always Raine

17