Sunday, August 14, 2011

Fitness News 31 - watch out Mikes back

Fitness News
th_GeorgeBirthday4.jpg 

Greetings.  Yes I was missing again this week.  On Monday I had more xrays and it was determined that I had done a rib in.  The technical term is an inline fracture and what that means is that the bone is in the correct place and then ends are meeting.  Bones including ribs take 6 weeks to heal, however the nature of the break means that I can ride, so I'll be seeing you at all the classes this week

George

I was invited out to go to dinner with George and his friends, for his birthday, they took him out to a Japanese Karaoke Restaurant.  George sung and danced the evening away, as would any healthy person, in such a venue, but what is different here, is that 4 years ago, that would have been completely impossible, because George was morbidly overweight.

About 4 years ago, George was confronted with the realities of his situation and while I haven't spoken to him about that, we all know what happens to people who weigh more than 200kgs.  He combined a sensible diet and exercises regularly at the Gym and nowadays weighs in at 77kg, exactly the same as me.

Come forward to nowadays and the quality of life has gone thru the roof, it is not just the weight loss but the physical fitness that enables him to enjoy life to the full.  He is a legend !!!!!!!!

See all the photos here =>  George Michael (pun intended)

GeorgeBirthday5.jpg 

BTW, if your going to go to a Karaoke Restaurant, make sure you take your Asian friends, they know how KARAOKE !!!!!!!! (especially if their name starts with 'A' and they are coming to Tue 6.45pm RPM)

5 Reasons for Thin People to Exercise Too

For some of us, that optimum weight target has been met and for many of us, that point isn't that far off, so what happens when you reach that point.  Well then its time to redefine where you want to go.  Browsing the web this week I came upon this web page;


Rachel Davis discusses the myth that thin people don't need to exercise, she provides the following reasons;
  • Boosts good mental and physical health
  • Improves fitness and stamina
  • Increases longevity
  • Builds and tones muscle
  • Negates the ill-effects of unhealthy food and habits

Do you agree or disagree?  What do you think the list should be?  Let me know

RPM 52 – 28 sleeps to go

Your got about 4 weeks to wait, they will be training me on the 28th and clubs will release it about 2 weeks after that

1 Beautiful People (Club Version) - Chris Brown feat. Benny Bennassi
2 Take Over Control - Martina Lorene
3 Born This Way (Kris McTwain Remix) - Other Ego
4 All In - Badlands Inc
5 Witchcraft - Blau
6 Disarm Yourself (Club Mix) - DashBerlin feat. Emma Hewitt
7 Discover (Club Mix) - Paffendorf
8 Science & Faith - The Script
9 The Lazy Song - Bruno Mars

Bonus tracks
3 Rhythm Of The Night (Alex K Remix) - Frisco vs Corona
9 Choose You -Stan Walker

Outdoor Cycling

I have decided to not compete over the next 6 weeks, while I let my rib heal

Classes

None of my classes are covered, I will be conducting all classes this week

Fitness First

Mon 15/08/11 6:00 AM        Walker Mon 6.00am
Mon 15/08/11 5:45 PM        5Dock Mon 5.45pm
Tue 16/08/11 6:45 PM         Rock Tue 6.45pm
Wed 17/08/11 5:45 PM        N Strath Wed 5.45pm
Thu 18/08/11 6:00 AM         Walker Thu 6.00am
Thu 18/08/11 6:45 PM         5Dock Thu 6.45pm  - covering for Deb for 3 weeks
Fri 19/08/11 6:15 AM           Rock Fri 6.15am
Sat 20/08/11 8:15 AM          Rock HiPf Sat 8.15am

YMCA

Mon 15/08/11 7:30 PM        Riverwood Mon 7.30pm
Tue 16/08/11 6:15 AM         Riverwood Tue 6.15am

Music Request List

This list covers all gyms, all classes;

Track Key;
1 – Warmup
2 – Pace
3 – Hills
4 – Mixed Terrain
5 – Intervals
6 – Speed Work
7 – Mountain Climb
8 – Ride Home (Warm down)
9 – Stretch

Tracks Available at All Gyms, All Classes, ie both Fitness First and YMCA
Track
Release
Duration
Song
Artist
1
49-1
03:55
California Girls
Creature Scene
1
50-1
04:57
Club Can't Handle Me
Flo Rida feat. David Guetta
1
45-1, BO-1
04:49
Life Is A Highway 
Milan Roscoe
1
47-1
04:23
Tick Tok
Jomanda Brown
1
51-1
04:42
We R Who We R
Ke$ha
1
48-1
04:12
Your Love is My Drug
Beat Bandits feat Lorraine G
2
51-2
05:14
Halfway Gone
Poptent
2
46-2
05:26
I Gotta Feeling
TransNoise
2
49-2
05:17
If I Had You
Laila Stone
2
48-2
05:13
Lost Highway
Southern Light
2
45-2
05:39
Miles Away
CJ Murray
2
50-2
06:11
Teenage Dreams
Stardancer II
2
47-2
05:24
Waking Up In Vegas
Martina Lorene
2
BO-2
06:06
Who Knew
Masia
3
48-3
06:23
Celebration
Steady Rush
3
47-3
06:42
Ecuador (Bad Behaviour Remix)
Latin Freestyle
3
50-3
06:52
Raindrops
Hypasonic Remix – Sash! feat. Stunt
3
51-3
06:28
Raise YOur Glass (Klub Smasherz Remix)
Venus Jones
3
50-B3
06:00
Ravers In the UK
Jorg Schmidt Remix – Manian
3
49-3
06:02
Russian Roulette (75RPM)
Dancefloor Generals
3
44-3, BO-3
06:11
Show Me Heaven
Arms of Dub
4
50-4
04:55
Beautiful Day
Global Nation
4
47-4
05:38
Meet Me Halfway
TransNoise
4
48-4
05:14
One Love
Pure Essence
4
44-4, BO-4
04:21
Real 
The Cranials
4
49-4
05:01
Spin
Azuri Blue
4
51-4
05:06
Turn Around (5,4,3,2,1)
Flo Rida
5
51-5
05:40
Are You Gonna Be My Girl
Airplay
5
48-5
05:45
Brick By Boring Brick
Spacegliderz
5
47-5
05:44
Ignorance
ToneTonic
5
34-5
05:26
Pretty Vegas
OneZeroOne
5
49-5
06:13
Propane Nightmares
Southern Light
5
50-B5
05:32
Rebel Yell
Scooter
5
31-5
06:00
Round And Round
Rhythm Twins
5
46-5
05:57
The Pretender
InTheWind
5
BO-5
06:06
Voodoo People
Young Drake
5
50-5
06:25
Watercolour
Blau
6
51-6
06:41
Break My Fall (Original Mix)
Tiesto feat BT
6
47-6
06:07
Long Way To Go
Tyree Grey
6
BO-6
06:33
MorningStar
Adelante
6
49-6
06:43
Never Cry Again
Studio88
6
50-6
07:11
Poppiholla
Chicane
6
50-6B
06:53
Secret Love
Jordan & Baker Remix – Ian Van Dahl
6
48-6
06:48
Waiting
Swade
7
BO-7
07:09
Because The Night
Voodo Beats
7
49-7
06:53
Blade
DJ Paradise
7
45-7
06:18
Burn It To The Ground
Swade
7
46-7
06:18
Evacuate The Dancefloor
Studio88 (DJ KTW Remix)
7
48-7
07:02
It's Not Over
OneZeroOne
7
51-7
07:01
Numb (Hands Up Club Mix)
Jan Wayne Vs. Raindropz!
7
50-7
07:05
Sweet Dreams
Cansis Remix – Rec. Pro
7
47-7
06:36
What Is Love 2H9 (Cansis Remix)
Cutting
8
47-8
03:24
Before The Worst
Nitro500
8
BO-8
04:15
Broken Strings
Cherry Stone
8
48-8
03:35
Hey, Soul Sister
Global Nation
8
49-8
03:24
Never Hold You Down
Scarlett Jones
8
51-8
03:17
Please Don't Let Me Go
Olly Murs
8
50-8
04:16
Shattered
Turn The Car Around – O.A.R
9
BO-9
03:46
I'll Stand By You
Royal Trail
9
50-9
04:10
Letting Go
Dutty Love – Sean Kingston feat. Nicki Minaj
9
48-9
03:01
Replay
Silence
9
49-9
03:14
Solo
Swade
9
51-9
03:22
What If
Jason Derulo
9
47-9
03:42
Whatcha Say
Big Shot

Tracks Available Only at Riverwood
Track
Release
Duration
Song
Artist
1
25-1
05:22
 Let's Get It Started
Black Eyed Peas
1
31-1
05:37
I've Been Thinking About You
Londonbeat
1
36-1
03:59
Little L
Jamiroquai
1
39-1
04:04
September
Kirk Franklin
1
41-1
04:41
Americian Boy
Estelle
1
42-1
03:58
I Could Have Loved You
Lighthouse Family
1
43-1
03:59
Closer
Ne-Yo
1
44-1
05:10
The Right Life
Seal
1
46-1
04:07
Cosmic Girl 
Jamiroquai
2
26-2
04:44
Hole In The Head
2
39-2
06:14
Who Knew
Pink
2
42-2
05:03
Dance Floor Anthem (I Don't Want To Be In Love) 
Good Charlotte
2
43-2
05:17
Hot n Cold
Katy Perry
2
44-2
04:56
Sober (Bimbo Jones Radio Edit)
Pink
3
30-3
06:51
Voodoo Child (12" Mix)
Rogue Traders
3
39-10
06:23
Hello (Good to Be Back) - Track 3
Scooter
3
39-3
05:48
Tribal Dance
2 Unlimited
3
42-3
06:13
Right By Your Side
N-Force vs. Darren Styles
3
43-3
06:07
Spaceman
The Killers
3
45-3
06:03
True Faith (CK Kaine Remix)
Liz Kay
3
46-3
06:44
My Life Would Suck Without You (Bass Force Remix)
Kelly Clarkson
4
39-4
05:45
Amazing (Thin White Duke Edit
Seal
4
42-4
04:05
Human
The Killers
4
43-4
04:36
Take Back The City
Snow Patrol
4
45-4
04:51
All On Our Own
Midnight Youth
4
46-4
05:19
Home
Paul van Dyk feat. Johnny McDaid
5
36-5
06:53
Painkiller

5
39-5
05:54
Kickstart My Heart
Motley Crue
5
42-5
06:30
New Future Weapon
Billy Idol
5
43-5
06:06
Voodoo People (Pendulum Remix)
The Prodigy
5
44-5
05:03
How Far We've Come
Matchbox Twenty
5
45-5
06:32
Piranha
The Prodigy
6
31-6
06:49
Underwater (Above & Beyond's 21st Century Mix)
Delerium
6
39-11
06:30
Silence
Delerium
6
39-6
06:57
Where Are you Now?
Ian Van Dahl
6
40-6
06:39
Adelante
Sashi !
6
42-6
05:25
Going Wrong
Armin Van Buuren & DJ Shah feat. Chris Jones
6
43-6
06:29
In The Darkness (Trance Mix)
Darude
6
44-6
06:12
Alone in The Dark (Tiesto Radio Edit)
Tiesto Presents Edward Camby
6
45-6
06:21
Bruised Water
Chicane feat. Natasha Bedingfield
6
46-6
05:53
Sincere For You feat.Kirsty Hawkshaw (Radio Mix) 
Lange
7
26-7
06:09
The Nighttrain
Kadoc
7
30-7
07:26
Going Insane (Maxi Mix)
7
33-7
07:05
Love Comes Again
Tiësto Feat. BT
7
39-7
07:19
Blast The Speakers
Warp Brothers
7
42-7
07:09
Because The Night (Manox Remix)
Cascada
7
43-7
06:53
Cry For You (Darren Styles Remix)
September
7
44-7
06:39
Jump That Rock (Whatever You Want) (Jorg Schmid Mix)
Scooter vs Status Quo
8
33-8
04:14
Afterglow
Inxs
8
36-8
04:00
Every Little Step I take
Bobby Brown
8
38-8
03:50
Won't Go Home Without You
Maroon 5
8
39-8
04:00
Flashing Lights Featuring Dwele
Kanye West
8
42-8
04:00
With You
Chris Brown
8
43-8
04:15
Broken Strings feat. Nelly Furtado
James Morrison
8
44-8
04:10
Spotlight
Jennifer Hudson
8
45-8
04:01
The Man Who Can't Be Moved
The Script
8
46-8
03:53
Don't Know What To Do
Dane Rumble
9
31-9
03:57
Heart Like A Wheel
The Corrs
9
34-9
03:34
You Give Me Something
9
34-9
03:34
You Give Me Something
9
38-9
02:55
Glad You're Here
Macy Gray Feat. Fergie
9
39-9
03:45
Change
Sugababes
9
42-9
03:30
You Make it Real
James Morrison
9
43-9
04:15
Love Is A Losing Game
Amy Winehouse
9
44-9
04:03
You Found Me
The Fray
9
45-9
03:30
Chasing Pavements
Adele
9
46-9
04:24
No Air duel with Chris Brown
Jordin Sparkes featuring Chris Brown




Sleep Ride Eat Repeat – see ya Mike




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