True Fitness Jan 09 Newsletter

Tips for Making Good New Year's Resolutions Les Mills Quarter 4 Launch – Back To School

Christmas Celebration at Pavilion

10 steps to a pain–free back

Real Live Story by Azmy, our very own RPM instructor

Your Birth Month

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11 - 15

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Tips for Making Good New Year's Resolutions There is no right way or wrong way to make a New Year's resolution. Here are a few expert tips to see that your resolution actually makes a difference:

1. Create a Plan Setting a goal without formulating a plan is merely wishful thinking. In order for your resolution to have resolve, (as the word "resolution" implies), it must translate into clear steps that can be put into action. A good plan will tell you A) What to do next and B) What are all of the steps required to complete the goal.

2. Create Your Plan IMMEDIATELY If you're like most people, then you'll have a limited window of opportunity during the first few days of January to harness your motivation. After that, most people forget their resolutions completely. It is imperative that you begin creating your plan immediately.

3. Write Down Your Resolution and Plan myGoals.com exists to help you formulate a plan, which we then help you stick to. But even if you don't use myGoals.com, commit your resolution and plan to writing someplace, such as a notebook or journal.

4. Think "Year Round," Not Just New Year's Nothing big gets accomplished in one day. Resolutions are set in one day, but accomplished with a hundred tiny steps that happen throughout the year. New Year's resolutions should be nothing more than a starting point. You must develop a ritual or habit for revisiting your plan. myGoals.com helps you stick to your plan by providing email reminders that arrive when it's time to work on a given task.

And finally... 5. Remain Flexible Expect that your plan can and will change. Life has a funny way of throwing unexpected things at us, and flexibility is required to complete anything but the simplest goal. Sometimes the goal itself will even change. Most of all, recognize partial successes at every step along the way. Just as a resolution isn't accomplished the day it's stated, neither is it accomplished the day you reach your goal. Rather, it's accomplished in many small increments along the way. Acknowledge these incremental successes as they come.

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22nd & 23rd December 2008

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23rd December 2008

New Release Launch 6.00pm - 7.00pm BODYVIVE Barney - Su Yee

22nd December 2008

New Release Launch 7.00pm -8.00pm BODYPUMP Daniel L - Brian Wong Jason Y 8.00pm - 9.00pm BODYCOMBAT Terence - Jon Low Simone - Nicholas Lorraine 9.00pm - 10.00pm BODYBALANCE John Tan - Cynthia

7.00pm -8.00pm BODYATTACK Barney - Jason Prudent 8.00pm - 9.00pm BODYJAM Jason - Sharon Anthony RPM Tracey Minnoch Alex Chew 9.00pm - 10.00pm BODYSTEP Hazrin - Anita Anthony

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Body Pump

Body Combat

Body Balance

Body vive

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Body Attack

Body Jam

RPM

Body Step

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15 Dec 2008

19 Dec 2008

Christmas theme class At Pavilion with Ronicia, our dance queen

Christmas theme class at Pavilion with Kevin and Nicholas - Body Combat

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10 steps to a pain–free back Definition Back pain may occur in the upper, middle, or lower back; it is most often experienced in the lower back. It may originate from the bones and ligaments forming the spine, the muscles and tendons supporting the back, the nerves that exit the spinal column, or even the internal organs.

Description Back pain can range from mild, annoying discomfort to excruciating agony. Depending on how long it lasts, it can be described as acute or chronic. Acute back pain comes on suddenly but lasts only briefly, and is often intense. While chronic back pain is typically not as severe as acute back pain, it persists for a longer period and may recur frequently. The duration of acute back pain is a few days to a few weeks, with improvement during that time, whereas chronic back pain lasts for more than three months and often gets progressively worse. The back is composed of bones, muscles, ligaments, tendons, and other tissues that make up the posterior, or back half, of the trunk extending from the neck to the pelvis. Running through and supporting the back is the spinal column, which forms a cage-like structure enclosing the spinal cord. Nerve signals directing movement travel from the brain to the limbs, while nerve signals transmitting pain and other sensations travel from the limbs to the brain. All nerve signals pass through the spinal cord. If the individual vertebrae stacked together to form the spinal column slide out of place, which is referred to as spondylolisthesis, pain may result as the bones rub against each other or as nerves entering the spinal cord are compressed. There are many things you can do to lower your chances of getting back pain. Most back problems will get better on their own. The key is to know when you need to seek medical help and when self-care measures alone will allow you to get better. Low back pain may be acute (short-term), lasting less than one month, or chronic (long-term, continuous, ongoing), lasting longer than three months. While getting acute back pain more than once is common, continuous long-term pain is not. Back pain has many different causes, including the normal wear and tear that comes with aging. While you can't turn back the hands of time or prevent every type of painful back disorder, in most cases there are things you can do to help keep your back healthy. Stay fit Staying active and in good physical condition is probably the most important thing you can do to maintain a healthy back. This strategy becomes even more important if you want to protect yourself from a relapse following an initial episode of acute back pain. Experts believe that regular exercise helps prevent back pain by strengthening your back and abdominal muscles. Bicycling (either stationary or regular), swimming, and walking lead the list of low-risk, highbenefit activities for most people's backs. All are low- or minimal-impact exercises that strengthen the erector spinae and abdominal muscles and stimulate secretion of endorphins (hormones that act as the body's own painkillers). None involve awkward or stressful actions that are detrimental to back muscles — for example, requiring them to exert a lot of force. Since they put little burden on your back, these exercises also offer activity's other benefits without placing your back at undue risk.

9 Maintain a healthy weight Although carrying too much weight per se has not been proven to be a primary cause of back pain disorders, being overweight or obese can slow your recovery. Those extra pounds also increase the risk that back pain will return. The heavier you are, the greater the load your spine must carry. To make matters worse, if the bulk of your weight comes in the form of abdominal fat, rather than muscle, your center of gravity can shift forward — a condition that puts added pressure on your back. By maintaining a healthy weight, you can ease the burden on your spine. Kick the habit In addition to contributing to a host of other health hazards, research has shown a link between smoking and back pain. Scientists believe that the nicotine in cigarettes contributes to low back pain in two ways. First, nicotine hampers the flow of blood to the vertebrae and disks. This impairs their function and may trigger a bout of back pain. Second, smokers tend to lose bone faster than nonsmokers, putting them at greater risk for osteoporosis, another common cause of back pain. Lighten your load An overstuffed backpack can signal more than a healthy workout at the gym: It can be a harbinger of back pain. If you use a backpack, you can take steps to protect yourself. For starters, use both the pack's straps instead of slinging one strap over a shoulder, try to carry only the essentials, and lighten your load whenever possible. Opt for backpacks that have different-sized compartments to help distribute weight more evenly. And look for wide, padded straps, as well as a padded back. When carrying a heavy load, put the heaviest items as close as possible to the center of the back, and use the hip strap for support. For very heavy loads use a backpack with wheels. Above all, remember to bend from your knees when picking up your pack. Develop back-saving habits You can take some of the pressure off your back by following these simple tips: 1. While standing to perform ordinary tasks like ironing or folding laundry, keep one foot on a small stepstool. 2. Don't remain sitting or standing in the same position for too long. Stretch, shift your position, or take a short walk when you can. 3. When bending from the waist, always use your hands to support yourself. 4. When sitting, keep your knees a bit higher than your hips and bend them at a 90degree angle. Sit with your feet comfortably on the floor. If your feet don't reach the floor, put a book or a small stool under them. 5. Because vacuuming can take a toll on your back, tackle rooms in chunks, spending no more than 5 to 10 minutes at a time doing this task. 6. Choose an office chair that offers good back support (preferably with an adjustable backrest, lumbar support, armrests, and wheels) and set up your workspace so you don't have to do a lot of twisting. 7. Try not to overload briefcases or backpacks (see "Lighten your load"). 8. Make frequent stops when driving long distances. 9. While driving, sit back in your seat, and if your seat does not provide sufficient support, place a rolled blanket or some towels behind your lower back. Try to shift your weight occasionally. If you have cruise control, use it when you can. Also consider using a foam seat cushion to absorb some of the vibration. 10. Sleep on your side if you can, and curl your body up a bit. Also, choose a pillow that keeps your head level with your spine; your pillow shouldn't prop your head up too high or let it droop. Choose a mattress that's firm enough to support your spine (so that it doesn't sag into the bed) and that follows your body's contours.

10 Some amazing story gathered to start off your 2009. Everyone can do it if put in the effort…Let Azmy our RPM instructor tell you his story on how he shed those pounds… Intro about yourself I started joining RPM in 2004. Back then, I was about 97kg (38 inch waist) overweight. Worked 9-5 (sometimes 9-7), eats mamak food, had a bulgy tummy, cannot even run for 2 laps, & girls were running away from me! :D Why and How did RPM helped you? I managed to shed down to 78kg at the start of 2005. I was so obsessive on RPM, I even do class during fasting month! What are your tips to members? 1. RPM targets the most valuable asset in life: YOUR HEART. No heart, no life. Simple as that... 2.

How did I manage to shed that tremendous weight, you wonder? Well, it's no magic at all. All you need to do is just to get your #$$ on that bike! And let the instructor do the rest...

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For beginners, always be on time, check the class schedule, & let the instructor knows that you are a beginner. He or she will definitely help you. During class, there's NO OBLIGATION for you to keep up with the rest. What you need to do: REVIVE & SURVIVE! How? Slow down keep pedaling STAY on that bike! Believe me, you are still burning calories by doing that.

Remember, RPM is just an exercise, it's NOT a race or competition. Just ENJOY what you are doing... 4.

RPM is the BEST exercise in the world! It's free, easy to do, burn the most & RESULTS GUARANTEED. Heck, you can even do RPM even when you are 50! What more can you ask for?

BEFORE

AFTER

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Happy Birthday January Babies Annie Liew Azmy Purdey Chan Nurtina Quek Param Colin Kuan Caroline Ng Samet Phui See Shelly Tai Jason Yeoh Leonard Chan

2 Jan 2 Jan 3 Jan 4 Jan 16 Jan 17 Jan 18 Jan 20 Jan 22 Jan 24 Jan 24 Jan 27 Jan 31 Jan

Check out what your Birth Month says about you and your character…quite true ————-JANUARY BABY——————– Pretty/handsome. Loves to dress up. Easily bored. Fussy. Seldom shows emotions. Takes time to recover when hurt. Sensitive. Downto-Earth. Stubborn.

12 ———-FEBRUARY BABY ——————– Abstract thoughts. Loves reality and abstract. Intelligent and clever. Changing personality. Attractive. sexiest out of everyone. Temperamental. Quiet, shy and humble. Honest and loyal. Determined to reach goals. Loves freedom. Rebellious when restricted. Loves aggressiveness. Too sensitive and easily hurt. Gets angry really easily but does not show it. Dislikes unnecessary things. Loves making friends but rarely shows it. Horny. Daring and stubborn. Ambitious. Realizing dreams and hopes. Sharp. Loves entertainment and leisure. Romantic on the inside not outside. Superstitious and ludicrous. Spendthrift. Tries to learn to show emotions. —————–MARCH BABY ——————– Attractive personality. sexy. Affectionate Shy and reserved. Secretive. Naturally honest, generous and sympathetic. Loves peace and serenity. Sensitive to others. Great kisser. Easily angered. Trustworthy. Appreciative and returns kindness. Hardly shows emotions. Tends to bottle up feelings. Observant and assesses others. ——————APRIL BABY——————Suave and compromising. Funny and humorous. Stubborn. Very talkative. Calm and cool. Kind and sympathetic. Concerned and detailed. Loyal. Does work well with others. Very confident. Sensitive. Positive Attitude. Thinking generous. Good memory. Clever and knowledgeable. Loves to look for information. Able to cheer evryone up and/or make them laugh. Able to motivate oneself and others. Understanding. Fun to be around. Outgoing. Hyper. Bubbly personality. Secretive. Boy/girl crazy. Loves sports, music, leisure and traveling. Systematic. hott but has brains.

13 —————–MAY BABY —————– Stubborn and hard-hearted. Strong-willed and highly motivated. Sharp thoughts. Easily angered. Attracts others and loves attention. Deep feelings. Beautiful physically and mentally. Firm Standpoint. Needs no motivation. Shy towards oppisite sex. Easily consoled. Systematic (left brain). Loves to dream. Strong clairvoyance. Understanding. Sickness usually in the ear and neck. Good imagination. Good physical. Weak breathing. Loves literature and the arts. Loves traveling. Dislike being at home. Restless. Not having many children. Hardworking. High spirited. ————JUNE BABY ————You’ve got the best personality and are an absolute pleasure to be around. You love to make new friends and be outgoing. You are a great flirt and more than likely have an a very attractive partner. a wicked hottie. It is also more than likely that you have a massive record collection. You have a great choice in films, and may one day become a famous actor/actress yourself - heck, you’ve got the looks for it!! —————-JULY BABY ————– Fun to be with. Secretive. Difficult to fathom and to be understood. Quiet unless excited or tensed. Takes pride in oneself. Has reputation. Easily consoled. Honest. Concerned about people’s feelings. Tactful. Friendly. Approachable. Emotional temperamental and unpredictable. Moody and easily hurt. Witty and sparkly. spazzy at times. Not revengeful. Forgiving but never forgets. dislikes nonsensical and unnecessary things. Guides others physically and mentally. Sensitive and forms impressions carefully. Caring and loving. Treats others equally. Strong sense of sympathy. Wary and sharp. Judges people through observations. Hardworking. No difficulties in studying. Loves to be alone. Always broods about the past and the old friends. Waits for friends. Never looks for friends. Not aggressive unless provoked. Loves to be loved. Easily hurt but takes long to recover.

14 ————AUGUST BABY ————— outgoing personality. takes risks. feeds on attention. no self control. kind hearted. self confident. loud and boisterous. VERY revengeful. easy to get along with and talk to. has an “every thing’s peachy” attitude. likes talking and singing. loves music. daydreamer. easily distracted. Hates not being trusted. BIG imagination. loves to be loved. hates studying. in need of “that someone”. longs for freedom. rebellious when withheld or restricted. lives by “no pain no gain” caring. always a suspect. playful. mysterious. “charming” or “beautiful” to everyone. stubborn. curious. independent. strong willed. a fighter. ————SEPTEMBER BABY ————— Active and dynamic. Mysterious. Bottle up the feelings. You won’t ever know what’s going on in their heads, except for the chosen few. Decisive and haste but tends to regret. Attractive and affectionate to oneself. Strong mentality. Loves attention. Diplomatic. Consoling, friendly and solves people’s problems. Always busy in finding ways to relieve world’s problems, but during this they tend to neglect themself. Near and dear people should see to it that they don’t forget themself completely while caring for others all the time. Brave and fearless. Adventurous. Loving and caring. Suave and generous. Usually you have many friends. Enjoys to make love. Emotional. Stubborn. Hasty. Good memory. Moving, motivates oneself and others. Loves to travel and explore. Sometimes sexy in a way that only their lover can understand. —————OCTOBER BABY ——————Loves to chat. Loves those who love them. Loves to takes things at the center. Inner and physical beauty. Lies but doesn’t pretend. Gets angry often. Treats friends importantly. Brave and fearless. Always making friends. Easily hurt but recovers easily. Daydreamer. Opinionated. Does not care to control emotions. Unpredictable. Extremely smart, but definitely the hottest AND sexiest of them all.

15 —————NOVEMBER BABY ——————– Trustworthy and loyal. Very passionate and dangerous. Wild at times. Knows how to have fun. Sexy and mysterious. Everyone is drawn towards your inner and outer beauty and independent personality. Playful, but secretive. Very emotional and temperamental sometimes. Meets new people easily and very social in a group. Fearless and independent. Can hold their own. Stands out in a crowd. Essentially very smart. Usually, the greatest men are born in this month. If you ever begin a relationship with someone from this month, hold on to them because their one of a kind. —————DECEMBER BABY ————— This straight-up means ur the most good-looking person possible… better than all of these other months! Loyal and generous. Patriotic. Competitive in everything. Active in games and interactions. Impatient and hasty. Ambitious. Influential in organizations. Fun to be with. Easy to talk to, though hard to understand. Thinks far with vision, yet complicated to know. Easily influenced by kindness. Polite and soft-spoken. Having lots of ideas. Sensitive. Active mind. Hesitating, tends to delay. Choosy and always wants the best. Temperamental. Funny and humorous. Loves to joke. Good debating skills. Has that someone always on his/her mind. Talkative. Daydreamer. Friendly. Knows how to make friends. Abiding. Able to show character. one guy/girl kind of person. Loveable. Easily hurt. Prone to getting colds. loves music. pretty/handsome. Loves to dress up. Easily bored. Fussy. Seldom shows emotions. Takes time to recover when hurt. Sensitive.