True Fitness Nov 08 Newsletter

NOV 08 NEWSLETTER ~ 2~

Instructors, our voices voices are the center of our heart. That’s how important important it is.

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Clash of the Titans between Ai Mei and Michelle

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Coffee and Chocolate… Chocolate…

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Check out the sizzlers I gathered from various sources sources

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The science behind BodyPump

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Publication: Subject :

NANYANG SIANG PAU BodyVive

This month Love bird is Eng Guan and Gigi… Gigi…

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NOV 08 NEWSLETTER

Yesterday is History… Tomorrow is a Mystery… 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 Editor

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NOV 08 NEWSLETTER

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NOV 08 NEWSLETTER

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NOV 08 NEWSLETTER

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NOV 08 NEWSLETTER

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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NOV 08 NEWSLETTER

Date Theme Class

A Pumping showdown between ….

: 15 October 2008 : Clash of the Titans

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NOV 08 NEWSLETTER

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NOV 08 NEWSLETTER Publication: Subject: Issue: Page:

NANYANG SIANG PAU BodyVive 30th October 2008 Healthy Life Section Page 4

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NOV 08 NEWSLETTER 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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NOV 08 NEWSLETTER 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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NOV 08 NEWSLETTER 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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NOV 08 NEWSLETTER 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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NOV 08 NEWSLETTER 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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NOV 08 NEWSLETTER 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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NOV 08 NEWSLETTER 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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NOV 08 NEWSLETTER 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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NOV 08 NEWSLETTER 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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NOV 08 NEWSLETTER 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.

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NOV 08 NEWSLETTER 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 calories after class.

… BODYPUMP™ burns calories and keeps burning

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NOV 08 NEWSLETTER NEWSLETTER 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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NOV 08 NEWSLETTER 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 cardiorespiratory system. Repeated classes will increase the efficiency of this system improving cardiovascular endurance.

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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.

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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.

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SAY SOMETHING LIKE BODYPUMP™ will improve your posture, improve your core strength and core stability.

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NOV 08 NEWSLETTER 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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NOV 08 NEWSLETTER 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 crosstraining 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 weighttraining 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).

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NOV 08 NEWSLETTER 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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NOV 08 NEWSLETTER 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

2

Gynecologists) . 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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NOV 08 NEWSLETTER

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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NOV 08 NEWSLETTER

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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NOV 08 NEWSLETTER 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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NOV 08 NEWSLETTER 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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NOV 08 NEWSLETTER

Gi.. Gi..Gi ..Gi

Ooo… Ooo… I’m Coming… Coming…

My LoveLy LoveLy Wife

U cant run away from me already

You complete me!!

Aaa… Aaa…

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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.