| News | 
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| Summer is here with vengeance, what a fab weekend |
| It's a bargain |
| Walking into the fruit and vegetable section of the local supermarket mid week, I'm confronted with a stall containing fantails, knocked down to 2 for $10. I check my shopping list and fantails aren't on it, but should they be on it? Now the packets of fantails are 300gms each so that's 600gms for $10 which works out at $16.67 a kilo. I decide to keep to my original shopping list; Banana's $7 kilo Strawberries $10 kilo Mangos $4 kilo (I weighed them) While on the story of bargains, picked up a case of Mangos, they are going for a song, I picked up a case of 17 for $16 |
| Sweet tooth |
| So what can you do when the sweet tooth attacks? Well, its about turning a problem into an opportunity; Bananas, Strawberries, Mangos, Blueberries So the chocolate urge can't be negated, what about strawberries dipped in chocolate. Not going to cut it? Then chocolate it is. You have two options; - Read the nutritional info, there is a vast difference in what that chocolate is
- What about eating one top quality chocolate rather than eating a bar of some cheaper chocolate – quality not quantity
Its not chocolate I crave but ice cream. Well I've looked a lot at the nutritional info on ice cream and the better ones are typically around 3% protein and 20% sugar. However there's an easy solution, half the amount of ice cream you would eat and replace it with yoghurt, then top it with sliced banana, strawberries or blueberries. But it's fantails I want. Relax, there's none in the cupboard as it wasn't on your shopping list. |
| Music - RIDE |
| It's looking likely that Rockdale Monday 6.15am will become a Ride class. Keep up the feedback if you want Ride in your gym ==== http://www.indoorcycling.com.au/ There are only 12 qualified instructors in NSW, of which I am one. The music has been specifically built for spin instruction and its good |
| Mikes Bites |
| After living alone for about 2 years, I've got someone moving in to one of my spare rooms. I've told him I want separate food, but I'm fearing what kinda junk food he will bring in. Over the last 2 years, I've gone from quite a bad diet to one that, while not perfect is way better than most peoples diet. Much of this success is due to simply not buying junk food at the supermarket. If it isn't in the house then there's no need to buy it. So the question's are; - Will I succumb to junk being available?
- Can I wean him off the crap and once again rid the house of it
We shall see |
| Outdoor Cycling |
| None, I'm having a rest J |
| Classes |
| Major changes Rock Mon 6.15am is now a permanent class for me Rock Wed 6.15am which I am covering will not be continued from the end of the month. I will cover it until it is completed. N Strath Wed 5.45pm Will not be continued from the end of the month Rock Fri 6.15am I am no longer the instructor for this class. Sophie will be covering it for the next 4 weeks and at the end of that they will announce who will take it over. This weeks classes (covers in blue) Fitness First Rock Mon 6.15am 5Dock Mon 5.45pm Rock Tue 6.30pm Rock Wed 6.15am N Strath Wed 5.45pm Walker Thu 6.00am Rock HiPf Sat 8.15am YMCA River Mon 7.30pm River Tue 6.15am |
| 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 |
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