Fitness News #48 - Christmas calories, Classes over the festive season

News
Christmas is coming, did you know that?  OK only joking
Last weeks news letter
Opps, didn't do one   On that Sunday I did a 240k training ride, which was Audax's 205k "in search of hills" + 35k to get to the start.   The course started at Hornsby and included just about every hill in the area they could think off; -          Roseville bridge -          Para something something road -          West head -          Akuna bay -          Bobbin head -          Mount white -          Belrowers water  (spelling?) -          Galston gorge   But wait there's more, I used my fixie.  For the non cyclists, that means I used a bike that has no gears and no free wheel   So how did I go?  Got lost at Para something and had to wait for another rider to turn un.    Unfortunately a rider fell off at West Head and hurt himself.  Some of us were there for about an hour, until the Ambo had gone.    By that time we were way behind and got caught in the arvo rain, which for me was fortunately only 1k from pie in the sky, so I sat out the worst of it.    Riders coming back were surprised how far behind I was, until I explained.  I felt like like quitting but they talked me out of it.  So I completed the ride, but it was the slowest ever ride I had done of that distance.   Caught the train home but it was so late, it was dinner and 40 winks
Christmas Calories
How many extra calories are we going to consume over the Christmas New Year period?   Well that question has different answers for each of us and few of us will escape some sort of overloading.   Google tells me that some of us will consume as much as 8000 calories on Christmas Day….SHOCK   Personally I'm estimating that I'll put on 3kg, a combination of increased calories and decreased exercise….GLUP   So what can you do? You are not naked.  Just because others are walking around with a drink in their hand, doesn't mean you do.  If you don't feel like a drink, don't have one in your hand. Swapper. Instead of a calorie laden drink, carry a glass of water, or have a glass of water for every second drink Food unlimited.  But that means excellent choice,   Get bigger portions of the good stuff on offer and that will leave less space for the naughty stuff, but we can still enjoy a bit of naughtiness :) Skipper.  You know your gunna be force feed when you turn up for lunch or dinner at your parents or outlaws or wherever, so keep a cap on what you eat for breakie and/or lunch. Chooser.  So your on holiday and exercise has gone out the window, however there are always choices that will lead to incidental exercise, such as a swim in the ocean or a walk rather than just sitting on the beach and any incidental exercise is an improvement over no exercise   Finally don't' forget your new years resolution
Riverwood RPM 53 release
Those at Riverwood would of enjoyed the pleasure of having Alison and myself releasing RPM53 on Monday night.   Alison did a great job of decorating the room to the Christmas theme, check out the photo's   RPM 53 release picture 1 RPM 53 release picture 2
RPM53  what did you think
You were asked what you think of RPM53.  The marks were compiled and the results were; Thumbs up – 80% 50/50 – 20% Thumbs down – 0%   Just in case your forgotten, the tracks are; 1 All Night Long - Lost Issue Overdose 2 Till the World Ends [Alex Suarez Radio Remix] - Britney Spears 3 Welcome to the Club [Dancefloor Hingz Remix] - Manian 4 Kings and Queens - Mekon Garden 5 1983 - Negative Experience 6 Wired [Extended Mix] - Dash Berlin Feat. Susana 7 Wherever you will Go [Handz Up Club Mix] - Jan Wayne 8 Busy - Olly Murs 9 She Ain't You - Chris Brown
Classes
All gyms are going into limited schedules over Christmas   Please check your local timetables, click on the appropriate gym link below   Fitness First Rockdale Mon 6.00am Ride - last class 19/12/11, resumes 9/1/12 Five Dock Mon 5.45pm RPM - last class 19/12/11, resumes 9/1/12 Rockdale Tue 6.30pm RPM - finished, resumes 10/1/12 Walker St Thu 6.00am RPM - finished, resumes 12/1/12 Rockdale HiPf Sat 8.15am RPM - finished, resumes 14/1/12   YMCA Riverwood Mon 7.30pm RPM - last class 19/12/11, resumes 30/1/12 Riverwood Tue 6.15am RPM - last class 19/12/11, resumes 24/1/12   SCG Stadium Fitness Centre Friday 6.15am RPM - last class 23/12/11, resumes 13/1/12
Music Request List
This list covers all gyms, all classes;   Track Key; 1 – Pack Ride (warm up) 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 T 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 Adelante MorningStar 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 T 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 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