Sunday, December 18, 2011

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

News

th_AlisonMike53pic2.jpg 

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?

  1. 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.
  2. Swapper. Instead of a calorie laden drink, carry a glass of water, or have a glass of water for every second drink
  3. 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 :)
  4. 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.
  5. 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

 

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