Fitness News | |
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
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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 !!!!!!!!
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)
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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
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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
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Outdoor Cycling |
I have decided to not compete over the next 6 weeks, while I let my rib heal
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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
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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 |
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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 |
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Sleep Ride Eat Repeat – see ya Mike |
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