Fitness News #7

Fitness News #7
Hi Guys and Gals, Welcome to Fitness News #7   How's the fruit consumption going?  Some good deals on grapes and the cherries are great.  For the record, the Banana I brought today cost $1.20
Music
Instructors have received regular communications advising them to continue with the existing cover music.  I think we can forget any hope of original music returning for quite some time.  Time to put this topic to rest…
Alcohol
Saturday night I was having dinner in a restaurant and having a glass of wine.  It got me thinking of a lady I know who regularly complained that she did all this exercise, watched her diet and she couldn't shift that final bit of weight.  However whenever you went over her place, she would have a glass of wine in her hand.   So what impact does alcohol have on weight?  1 gram of alcohol has 7 calories (29kj).  A kilo of fat is approximately 7000 calories, therefore 1000 grams of alcohol = 1 kilo of  fat.    Now if 750ml bottle of wine is 12% alcohol, then the bottle holds 90 grams of alcohol, about 22.5 grams per glass.  Divide 1000 grams by 22.5 grams and we can determine that 44.5 glasses of wine (4 glasses per bottle).  Have a glass of wine with your dinner every night and you put on a kilo every 6 ½ weeks.   Now if my maths is correct then that's 8.2kg of weight gain per year.  Two glasses per night and your packing on 16.4kg per year.   So what to do?  Simply alcohol needs to be an occasional food.  I don't have any in my house and when I really feel like a drink I walk down to the local and buy the beer or wine that I wish to drink.  I know better that to have it in the house, I'll end up drinking it every night.
Classes
The mega run at Rockdale is done,  Luana and Joe are back.  Stuart is still injured so I'll be covering Thursday mornings at Market St for the foreseeable future.   Mon 14/02/11 5:45 PM           5Dock Mon 5.45pm Tue 15/02/11 6:45 PM            Rock Tue 6.45pm Wed 16/02/11 6:15 AM          Rock Wed 6.15am Covering for Luana Wed 16/02/11 5:45 PM           N Strath Wed 5.45pm Thu 17/02/11 7:00 AM           Market Thu 7.00am Covering for Stuart Sat 19/02/11 8:15 AM            Rock HiPf Sat 8.15am
Ask Mike
If you have any questions or things you would like to see in the newsletter, then let me know   See you at the Gym   Cheers Mike
Sleep Ride Eat Repeat

 

Fitness News #6

Fitness News #6
Hi Guys and Gals, Welcome to Fitness News #6   Welcome to steamy Sydney, with temperatures up, the temptation is to let things slip, but the aircon is working well at the gym, so for many of you, your better there
Music
While the court case was won, Fitness First does not have a contract with the PPCA, which means that cover music will continue to be used for the foreseeable future.   All of your Les Mills programs will be receiving a new release in the next couple of weeks and then they will be released in the clubs 2 weeks after.  The good news for RPM is that there is 3 bonus tracks, so you will be getting almost 1 ½ releases
Queensland Floods – impact of food prices
Australia has the second highest of obesity in the world, but if look at good food is cheaper than junk food.  A packet of corn chips out of a vending machine in the office may only cost a couple of gold coins, but if you look at price per kilo, its about $20 per kilo at the supermarket, so how much is it truly costing you from the vending machine?   In comparison, as a result of the Queensland floods, fresh fruit prices are going thru the roof, I was astounded to see bananas at $6 a kilo today at my local supermarket, highway robbery…yes, but put it in perspective $6 per kilo for bananas and $20 a kilo for corn chips.  Expect fresh food prices to continue to rise, but keep it in perspective to the true price of other food and the cost to your health
	The humble vending machine, it seems to have invaded almost every office, usually there are two, one providing drinks and the other providing snacks.  Convenience is the name of the game, how easy is it to drop some coins in and get a sugar of fat/carb hit.   What you can do to counteract the temptation is to have at the ready your own food; 1                    Water.  Yes it quenches thirst and is available in the office for free. 2                    Fresh fruit.  What can I say 3                    Nuts.  Laced with healthy fats and can be stored for a reasonable amount of time.  Best pics are 1. Almonds, 2. Walnuts, 3 Cashews.  By dividing them into smaller packets, serving size can be controlled to satisfy the snack attack while not going overboard on portion size
Classes
The mega run at Rockdale is done,  Luana and Joe are back.  Stuart is still injured so I'll be covering Thursday mornings at Market St for the foreseeable future.   Mon 7/02/11 5:45 PM             5Dock Mon 5.45pm Tue 8/02/11 6:45 PM              Rock Tue 6.45pm Wed 9/02/11 5:45 PM             N Strath Wed 5.45pm Thu 10/02/11 7:00 AM           Market Thu 7.00am Sat 12/02/11 8:15 AM            Rock HiPf Sat 8.15am
Ask Mike
If you have any questions or things you would like to see in the newsletter, then let me know   See you at the Gym   Cheers Mike
Sleep Ride Eat Repeat

 

The Tour of RPM part 2 - Feel the heat

Howdy fellow RPM'ers, as we head into a heatwave, with temperatures expected to hit 42deg tomorrow, head for the gym and create your own heatwave.  As usual I'll be there to help you build that energy expenditure

The Rock - 395 West Botany Street Rockdale
- Monday 6.15am
- Tuesday 6.45pm
- Wednesday 6.15am
- Friday 6.15am
- Saturday High Performance 8.15am - 33% more fitness than a normal class

5Dock - 49 Queens Road Five Dock 2046
- Monday 5.45pm

Come and enjoy North Strathfield power for Aussie Day, burn the BBQ and beers off before you have them!  This is the special class
NStrath - 22 George St North Strathfield
- Wednesday 5.45pm

Stuart is off for an indefinite period, I'm covering his Thursday class till he's better.  AND the Market st gym spin room has reopened
Market st - Allianz Building, 2 Market St (Cnr Sussex St) Sydney
- Thursday 7am

I was thinking of gathering some information on the challenges that Australian Society has with food, are you interested?

The Tour of RPM part 1 - Aussie Aussie Aussie

Hi Fellow Fitness Fans,

It's hoist the sales and set the guns for the tour of RPM part 1, with 3, possibly 4 ports to visit starting at The Rock and 5Dock
The Rock - 395 West Botany Street Rockdale
- Monday 6.15am
- Tuesday 6.45pm (new permanent)
- Friday 6.15am
- Saturday High Performance 8.15am [special class repeat]
5Dock -
- Monday 5.45pm

Come and enjoy North Strathfield power for Aussie Day, burn the BBQ and beers off before you have them!  This is the special class
NStrath - 22 George St North Strathfield
- Aussie Day Wednesday High Performance 9.30am [special class]

Poor Stu, he's injured, if he's not better the tour of RPM will take a diversion to Sydney CBD
Market st - Allianz Building, 2 Market St (Cnr Sussex St) Sydney
- Thursday 7am (TBC)

Get those engines a revving and join the tour

See you in the spin room


--
Michael Clement
clementmi@gmail.com
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Sleep Ride Eat Repeat

Happy New Year

Hi Fellow Gym'ers,

Hope you had a fab Christmas.

New Year is a couple of days away and most of us are off work, so if I don't see you before, have a happy new year.

If your going to the gym this week, would love to see.  I'm at;
Tue 28/12/10 9:30 AM    Marouba Tue 9.30am - this morning !!!!!
Wed 29/12/10 5:45 PM    North Strathfield 5.45pm
Thu 30/12/10 7:00 AM    Market St Thu 7.00am
Fri 31/12/10 6:45 AM    Market St Fri 6.45am

--
Michael Clement
clementmi@gmail.com
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Sleep Ride Eat Repeat

Fitness News #5

Fitness News #5
Hi Guys and Gals, Welcome to Fitness News #5   Merry Christmas and happy new year to all   Well I've survived the office party, I had 2, last Friday night for IBM and Saturday Night for Fitness First
Original Music
	The big news this week is that Fitness Australia have successfully overturned the ruling on licenses for PPCA music.  That means that gyms can go back to playing everything for the pricing they use to pay.   However the gyms cancelled their licenses and that means that we cannot play the music, so it's the same PPCA free music for now.  I'll keep you updated on any changes, there's light at the end of the tunnel.   Federal Court overturns hike in music fees
RPM 49 What you think
Last week I played RPM49 in all classes, this is what you said.  A strong positive vote.  Les Mills is getting better at cover music
Fivedock Mon 5.45pm		66% thumbs up, 33% thumbs down
North Strathfield Wed 5.45pm		83% thumbs up, 17%  thumbs neutral
Market St Thu 7.00am		71% thumbs up, 29% thumbs neutral
Market St Fri 6.45am		Forgot to ask – Doh!
Rockdale HiPerf Sat 8.15am		100% thumbs up
Average:		81% thumbs up, 14% thumbs neutral, 5% thumbs down
Classes
Apologies that my voice quality was down a little last week, I've got a minor cold that refuses to go away   Mon 20/12/10 5:45 PM           Fivedock Mon 5.45pm Wed 22/12/10 5:45 PM           North Strathfield 5.45pm   Saturday is Christmas enjoy the day
Ask Mike
If you have any questions or things you would like to see in the newsletter, then let me know   See you at the Gym   Cheers Mike
Sleep Ride Eat Repeat

 

Fitness News #4

Fitness News #4
Hi Guys and Gals, Welcome to Fitness News #4   As you know I've been on holiday and I was thinking 'what to write about' and then it came to me 'Exercise when your on holiday'
Holiday Exercise
First thing is that we are on holiday to enjoy ourselves but how many of us (probably all of us) have done no exercise and seriously over indulged.   The trick for many is to incorporate the exercise into the holiday activities, do some research on the location – google is your friend.  Sorts of things you can find are; -          running routes -          bicycle hire -          yoga centres -          local group fitness activities -          interesting walks -          even a local gym  J Remember to enjoy your holiday
	While over in NZ attending Bro's wedding, I managed to get out a lot of Sis's bicycle, visit the gym a few times and do a 5k fun run (and my legs were sore for days LOL).  All fitted into the gaps between the activities involved in the wedding, Sis's birthday and my Nieces' birthday
Classes
Would like to thank Alice, Fumi and Luana for covering while I was away.   Lazy week for me so far only 3 classes, though that's bound to change as the week go by   Mon 13/12/10 5:45 PM           Fivedock Mon 5.45pm Wed 15/12/10 5:45 PM           North Strathfield 5.45pm Sat 18/12/10 8:15 AM                        Rockdale HiPerf Sat 8.15am
Ask Mike
If you have any questions or things you would like to see in the newsletter, then let me know   See you at the Gym   Cheers Mike
Sleep Ride Eat Repeat