Fitness News #32 - RPM52 quartely

Fitness News
Hi Guys/Gals, sorry I didn't get a news letter out last week, the truth was that I was pretty dam tired on Sunday night and a few things slipped.
Calories burnt when not exercising
You've heard me use the phrase in the morning classes "how many calories do you burn when your sleeping?"  followed by "Well that's how many calories your workmates are burning at the moment"  But it begs the question, how many calories do we burn when we aren't being active.   Well this is what I found on the internet; Sleeping – 90 calories per hour Watching TV – 100 calories per hour Talking – 120 calories per hour   So there you go, if you spend an hour on the phone to mum, you burn 30 more calories than if you were sleeping.
RPM 52 Instructor Training
Today the instructors had instructor training.  How it works is that we attend a session as participants while the master instructors, this time 2 from Canberra, instruct the class.  This is followed by an education session.   I had to laugh that some of the instructors came in a little late, as the warmup track was on, just like any class where participants wander in late.   The format of the class is exactly as they want to present to you, we get to feel exactly what you will feel.   So what were my initial impressions?   1 Pack Ride (warmup) – Beautiful People bopped along and got you into the feel of the class, the track hits the spot   2 Pace – Take Over Control. while having only 3 working sections, 2 of them utilise a climb to get you into racing.  The music has a bit of a black eyed peas feel to it, but a bit more pop   3 Hills – Born This Way.  The beat signals the start of the work, there are 4 hills in total and the music works well with the workout.  The format is "standard" for want of better words, with a conventional stand, followed by 3 hills with a power climb in the middle, but at the same time they encourage you to build the load as it goes   4 Mixed Terrain – All in.  A fairly conventual pop song gives you 3 similar efforts to track 2, with a 4th effort on the end, being a flat road section   5 Intervals – Witchcraft.  While being the same song as released in Ride 4, which is used by some spin instructors, this is a different cut of that song and has a different sound to it.  The 5 intervals are sets of 2 jumps and there are no sneaky bits on the end.  The latter intervals are longer than the earlier ones.   6 Speed Work – Disarm Yourself.  The smooth feel of the music continues, while the track starts with some light speed work, followed by a lengthy rest with some stretches.  3 minutes in the first of the hard race sections goes thru the works then there's some more stretching followed by the final hard section.   7 Mountain Climb – Discover.  For the last 3 releases of RPM, we have been given some fantastic mountain climbs.  This one takes a smoother approach, perhaps not with as much urgency of the previous releases, however the smooth sound builds altitude and the work efforts fit in well   8 Ride Home – Science & Faith.  The tempo comes down and the song focus's us on warm down and initial stretches.  Once again they have hit the spot with tempo and [warm down] energy   9 Stretch – The Lazy Song.  A bit of fun while we finish the stretching.  Great idea   Bonus tracks – yeh! 2 more tracks for us; 3 Hills – The rhythm of the night.  Some of you know this song from spin instructors who play ride music.  However this version is completely different to the ride version.    9 Stretch – Choose You.  Moves a little faster than many of the track 9's.  You will be hearing it.
RPM 52 – 13 sleeps to go (or 8 if your at YMCA)
Fitness First Haven't notified yet as to when it will be released at the clubs, but I expect it to be about 2 weeks away.   At YMCA you have Alison and I releasing RPM52 on Monday week 5th September, so you get double trouble !!!!!   RPM52 track list; 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'm not racing for a number or weeks, but I did go for a 162k social ride, we rode Marrickville to Jambaroo and then back to Wollongong where we caught a train back Wolli Creek.  162k is an Imperial century (100 miles) and for 2 of the riders, it was the first time they had ridden that far.   Photos Here => Dulwich Hill 2011 Non Fixie Century
Classes
Fitness First   Mon 29/08/11 6:00 AM        Walker Mon 6.00am – last time I'm doing it Mon 29/08/11 5:45 PM        5Dock Mon 5.45pm Tue 30/08/11 6:45 PM         Rock Tue 6.45pm Wed 31/08/11 5:45 PM        N Strath Wed 5.45pm Thu 1/09/11 6:00 AM           Walker Thu 6.00am Thu 1/09/11 6:45 PM           5Dock Thu 6.45pm – last cover for Deb Fri 2/09/11 6:15 AM             Rock Fri 6.15am   I'm not doing this class this week, as I'll be in Melbourne for a training course; Sat 3/09/11 8:15 AM            Rock HiPf Sat 8.15am   YMCA   Mon 29/08/11 7:30 PM        River Mon 7.30pm Tue 30/08/11 6:15 AM         River 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