Have you ever watched toddlers dance when they hear music? Shaking their hips from side to side and turning in circles? They look so … free! So I challenge you to tap into that part of yourself (I know it’s still in there!) and celebrate International Dance Day by getting into a SH’BAM, BODYJAM or Zumba class today! Let loose, let go and feel the freedom dance can bring to your body and mind.

Why should you take a dance inspired fitness class?

• Change up your workout routine
• Increase your confidence
• Improve your coordination
• Relieve stress
• Increase your cardiovascular health

I’m inspired by GoodLife’s Members

As a GroupEx instructor for the last five years I have met some amazing members who also enjoy the freedom and fun of a dance-inspired workout. One of them I will truly never forget is Leslie. Leslie had been taking my Zumba classes for almost three years, always on the left hand side of the stage, in the front row. Over the years I got to know Leslie. I learnt she was a breast cancer survivor, a mom, and loving friend. But what I didn’t know was what my Zumba classes had been doing for Leslie.

After teaching in Calgary for almost three years I decided to move back to Ontario. It was then in a typical conversation with Leslie she told me it was my Zumba classes that helped her through her battle with cancer. She said “this is my yoga … this is how I relax.” Some days she could stay through the whole class and others she needed to step out to catch her breath for a few minutes. She would always dance because she could momentarily forget about her battle and be free! To me, Leslie embodies the spirit of dance. Let go of what ails you and do what makes you feel happy and free.

Dance didn’t care if Leslie stepped out for a few minutes to take a break. It is never upset with us if we don’t stop by to say hello for a while or only feel like spending 30 minutes of time with it. That’s because dance is an expression of yourself and who you are in this moment. So if you’re looking for a way to spice up your Monday, celebrate International Dance Day. Get up and DANCE!

Find out more at goodlifefitness.com/hotyoga

It’s like that with group exercise. When you exercise with others, it becomes more fun. In a group fitness class, the relationship with other people is non-threatening and non-judgmental. Everyone is there to do his or her best. No one is looking at you to judge whether you have a perfect body or if you can do a certain move. Everyone just gets into it together. The music is great, the energy is great, and all these other people are sharing the experience with you.

When you know the people beside you are going for it, sweating, trying their best, you’ll be more motivated to just “go for it” yourself. In simple terms, group interaction and group energy help everyone achieve better results.

In today’s fitness world, there are so many kinds of group exercise. There is something to suit everyone’s taste and everyone’s temperament. If you like a quieter, contemplative approach, you can do a BodyFlow class or Tai Chi. Or if you’re looking for something more active, you could take a BodyCombat or Zumba. You can do BodyStep, you can do RPM.

There are many types of group exercise activities to choose from. Everything from Aqua Fit classes to all kinds of dancing – from ballroom to hip-hop- are available in most communities and it’s all great for your body and for your spirit.

Group exercise classes keep us inspired and energized. These classes introduce us to different styles of teaching, different paces of exercise, different levels of intensity. If you join a class and it is not for you, there is another one that will give you what you’re looking for.

For so many regular exercisers, GroupEx is the ultimate way to get in shape and have fun. It’s one of the very best ways to maintain the good life, both physically and socially.

I was so excited all weekend; the night before I wanted to sleep in my workout gear so I’d be ready. The next morning I was up bright and early and we got on the road. Ice and rain couldn’t stop us!

Bring it on, Jillian!

Waiting for class to start my fellow classmates and I chatted. Would she yell at us?! Would that be scary or just too cool?

I wanted to keep my Facebook friends jealous updated and as I was at the front windows trying to get a good signal, she arrived! In a puffy black coat, black Capri leggings, and blue sneakers, I watched her step over the snow piled curb on Youge Street and into the club.

If you’ve ever done one of her videos, you may be familiar with the circuit flow that she uses. BODYSHRED™ is the highest intensity of all her workouts I’ve done so far. Each circuit is 3 minutes of cardio and 2 minutes of strength ending with 1 minute active rest periods of ab work i.e. you don’t get a rest in the 30 minutes! It was intense. There are some new moves I haven’t seen or have rarely seen including rolling back onto the floor and rolling back up to standing again. No hands!

We were jumping a lot: skaters, jumping jacks, burpees, squat jumps. Less than 10 minutes in I was cutting corners. My mouth was dry and I could feel the power draining from my muscles. “You’ve got half an hour, what are you going to do with it!?” she yelled. Of course she was right — so I grabbed a small sip of water and pushed on.

Jillian left the instructing to her co-trainers (including Assata McKenzie) and walked around while we carried out the routine. “Lower!!” she’d shout during a particularly harrowing set of squats. She also told people they were “doing awesome” and she said on more than one occasion that we were one of her most favourite classes ever! Exactly the combo of nice and bad a** you expect her to be.

I did my best through the middle circuits. My stomach cramped. My mouth got dry again! I was pretty sure I was going to lose it. But the leg cramps I’ve been experiencing lately in cardio classes didn’t have a chance to appear. She kept repeating that even if we only did 3 reps she’d be happy and that was good because, sometimes, that was all I had in me. Finally, the last 2 circuits got less intense. Through the various squats, lunges, and planks with arms I was able to keep my own a bit better.

The class ended with some stretching and lots of praise from Jillian. “We love you Jillian!” someone called out. “I love you more,” she said back. “You guys are awesome!”

I’d done it — I had survived 30 minutes with Jillian Michaels. It was such a great workout! The next day I am feeling it hard. I can’t wait for it to come to a club near me. The instructors at GoodLife may not be international stars yet but they can be pretty bad a** themselves!

For more information about Jillian Michaels BODYSHRED™, visit JILLIANMICHAELSBODYSHRED.com.

Instead of throwing punches and kicks into the air or at a Coach using focus mitts, PUNCH participants interact with the Boxmaster unit. This also allows our specially skilled Coaches to train several members at one time.

Members work their upper body, lower body and their core and they have fun with every punch! They also experience reduced body fat and increased self-esteem. Powerful is the new sexy!

Soon, more members across the country will be able to enjoy PUNCH for themselves as it comes to 11 more clubs nationwide.

Until then, try team training with our nationally available programs of TRX® Team™ Training and MYBootcamp. Schedules are now available online when you fill in the form in the yellow/red box at the bottom of the page.

You can also check your local club for specialty programs in your area.

For an added incentive, why not join the 28 Day GoodLife Hot Yoga Challenge? You could win a month of unlimited Hot Yoga!

See a Hot Yoga instructor at your local GoodLife Fitness Club location with Hot Yoga studio to sign up and receive your official Challenge Passport.

For full Challenge rules and regulations, please go to goodlifefitness.com/rules

Seriously, Hot Yoga is a great way to escape the chilly Canadian winter and relax.

Why not escape for the month of February and take the 28 Day GoodLife Hot Yoga Challenge. You could win a month of unlimited Hot Yoga! See a Hot Yoga instructor at your local GoodLife Fitness Club location with Hot Yoga studio to sign up and receive your official Challenge Passport.

For full Challenge rules and regulations, please go to goodlifefitness.com/rules

Rather than make a resolution, make a commitment to yourself – commit to being healthier, to having more energy and to breaking out of your comfort zone.

I’ve always said that the heaviest weight in a gym is the front door; and man, that door is heavy when you are first beginning. Walking in to the gym can be intimidating, especially during the overcrowded January and February months. Don’t let your fear of the unknown hold you back – push open that door and make your way to the Group EXercise studio, because there is no better place to start your journey to a fit and healthy you!

The energy in the clubs is electric and the Group EXercise instructors are jazzed that classes are filled to capacity! Not only will you receive motivation from the instructor that is commanding the stage, but you will feel the energy from the other participants in the room, and this will encourage you to keep going, to make it to the end of the class. The atmosphere in a Group EXercise studio will help you breeze through 55 minutes of challenging work without even noticing how much time has passed! Group EXercise has great social benefits as well as you are able to connect with like-motivated people who share common goals and enjoy the same activities as you.

Group EXercise is safe, educational and effective. Group EXercise instructors at GoodLife are certified as Fitness Instructor Specialists either through canfitpro (Canadian Fitness Professionals, Inc.) or through their provincial certification body, and have become certified to teach Les Mills programs and others that are held in your club. Group EXercise instructors are knowledgeable about the programs they teach and can help clarify what exercises you are doing, how to execute them in the right way to ensure you prevent injury and what you should be feeling when you do the exercises. Most importantly, Group EXercise instructors can tell you WHY the program is doing a specific exercise or type of training and how you can benefit from doing it.

Group EXercise can provide variety in your exercise routine! Want to challenge your muscles and sculpt, tone and strengthen your entire body? Why not try BODYPUMP?

Want to relax, reconnect to your body and build flexibility and strength? Try BODYFLOW.

Looking for an intense cardio challenge that will also build strenght and stamina? Hit the RPM studio or take a BODYCOMBAT, BODYSTEP or BODYATTACK class.

Want to let loose, dance and have some fun? Try BODYJAM, SH’BAM or ZUMBA!

How about a short, sharp workout that will inspire you to the next level of fitness, while strengthening and toning your body? CXWORX is the program for you!

Hoping to find something with less impact? Try BODYVIVE, the whole body group fitness workout that uses resistance tubing, balls and body weight to boost fitness and core strength.

Whatever you are looking for, the Group EXercise studio can deliver it! The worse part of Group EXercise is making a decision about WHICH class to take!

We know that you want to get results, and fast. Working out in a group gives you the confidence and support you need to unleash yourself! There is something in Group EXercise for all fitness levels – you will gain strength and confidence from working out with others, motivating each other to work harder and push yourself a little more than you could ever do alone!

With Les Mills release week starting next week in all clubs across Canada, there is no better time to start Group EXercise. All Les Mills classes will be introducing new releases, packed with chart-topping music and the latest cutting-edge choreography!

Don’t miss out! It’s time to break out of your comfort zone, challenge your body and mind, and commit to being a healthier, happier person! Call your local club and sign up for a release class today!

Before

I started my journey to lose weight almost 2 years ago. My husband had left me and I knew that as a single mom I had to be healthy to be around for my kids and to set a good example for them. Also, seeing close family struggle with weight and health issues made me want to change before things got worse.

I work out at the Goodlife in Niagara Falls. I try to go to the gym 5 to 6 days a week; I usually do weights in the morning and classes in the evening. My favourite class is Zumba! It has become a passion of mine and I don’t miss a class no matter what’s going on. In fact, I love Zumba so much, I have plans to become an instructor shortly. My own instructor has become a great friend of mine and is the one who suggested I become an instructor and has encouraged me every step of the way. Her name is Carmen Allen and everyone at the gym would agree that we would be lost without her!

I also really enjoy YogaFit and Pilates and also the BODYCOMBAT class which is very empowering. I also have tried BODYSTEP, BODYPUMP and BODYVIVE. In general I love the gym and it has become a huge part of my life. I also quit smoking when I started working out and that has enabled me to push myself further with my goals.

After

Almost everyone has been supportive, although I have lost a few friends along the way due to jealousy and just because my life has changed so much and I have different priorities now. My family has been great though and when I am feeling down they pick me back up and remind me why I started in the first place.

I’ve come a long way considering walking up a flight of stairs used to be hard for me. It has changed my life and I’ve met some great people on the way. The gym is now my second home and I love all the trainers and staff. They are always pleasant and I feel they are on this journey with me.

I still have goals to accomplish and I am not even at my goal weight yet but I will get there for sure. I have been on my weight loss journey for almost 2 years and have lost 80 pounds with about 20 left to go. I want to run my first 5k this spring and hopefully a 10k by next fall. I also want to be a personal trainer so I can help others reach their goals and realize that it can be done!

When is the Challenge? February 1-28, 2013

What is a Hot Yoga Challenge? Participants in a 28 Day Challenge dedicate themselves to practice as many Hot Yoga classes as they can with the ultimate goal being 20+ classes within the 28 day period.

Why participate in a Hot Yoga Challenge? A Challenge provides participants with the support and motivation of community, as participants are united and driven by their common goal. Hot Yoga also has many benefits: physical, mental and emotional. Not only will practicing Hot Yoga become habitual for you, but by committing to a daily practice, the benefits of Hot Yoga unfold at a more rapid rate.

What are the benefits of a regular Hot Yoga practice? There are many benefits to practicing Hot Yoga regularly. Hot Yoga involves stretching, strengthening, and elongating the spine for proper alignment of the vertebrae. The breathing techniques and relaxation lower blood pressure, increase cardiovascular health, increase lung capacity, release tension and stress, and teach us to relax and enjoy life.

Is it healthy to practice Hot Yoga daily? Traditionally, yoga was meant as a daily practice. There are some key things to take note of when taking on daily practice to ensure your safety:

• Make sure to listen to your body and respond to its signals
• Go at your own pace; this is not a competition
• Ask instructors for assistance and adjustments for specific needs (i.e. injuries, using props, etc.)
• Take savasana before and after class for at least 5 minutes
• Keep well hydrated and be sure to replenish your electrolytes
• Get lots of sleep
• Have fun! Let go of judgment or evaluation, and invite a sense of levity to your challenge
• Never practiced before? Check out our beginners guide.

How should I prepare for the Challenge? It is best to set an intention for your challenge: What is your purpose for doing it? What do you want to accomplish? Plan what classes fit into your regular schedule. Identify the obstacles and pre-plan your strategy for overcoming these obstacles. Get your friends and family on board for support and motivation.

How much does the Challenge cost? To participate in the Challenge, there is no additional cost; however, Hot Yoga is still a paid program. If you’re already a GoodLife Hot Yoga member or pass card holder, you’re all set! If not, we have a variety of Hot Yoga options available for purchase in-club.

Ready to take the Challenge? See a Hot Yoga instructor at your local GoodLife Fitness Club location with Hot Yoga studio to sign up and receive your official Challenge Passport.

For full Challenge rules and regulations, please go to goodlifefitness.com/rules

I felt it necessary to explain my love of all Group Exercise Programs, because while I typically do have a “favourite” class, it changes all the time. It’s more of a monthly favourite than an indefinite favourite.

I encourage you to try something new over the next three months and see what “favourite” class you can embrace!

Without further ado…

COURTNEY’S FAVOURITE CLASS (IN DECEMBER):

BodyCombat!

Never tried kickboxing or martial arts? No problem.
Don’t have a black belt? Who cares!
Afraid you might punch like a girl? The only way you’ll learn how to properly punch, is to TAKE THE CLASS!

It’s time again for the honesty card: I considered all the above before my very first BODYCOMBAT class. My punches were not very strong, and my technique needed a boost.

But…

Did I burn a lot of calories? YES.
Were my arms more sore than any other class I had tried? YES.
Did anyone care that I didn’t look exactly like the instructor? NO.

The point of any Group Exercise is to workout, have fun, and feel the motivation and energy of the group. It isn’t to be perfect. It isn’t for other people to judge what you look like.

GoodLife Fitness is for everybody, and every BODY. YOUR body can do BODYCOMBAT!

As always – talk to the instructor before your class starts, to let them know you are new.

Give yourself 3-4 classes to decide if you like the program – it will get easier to follow every time!

Until next month… stay with the fight!

What’s your favourite Group Exercise class? Share your experience with us!

On a quarterly basis, Les Mills chooses music that compliments the pre-choreographed movements suited for the targeted audience. In the case of SH’BAM, the program director chooses chart-topping popular hits that are heard in nightclubs around the world with a mixture of classic and modern songs. GoodLife delivers this program as a package to the participants.

Zumba can provide instructors with music on a monthly basis through their auto shipment system. But unlike SH’BAM, Zumba instructors can also select music of their own to present in the class. Therefore, the music and choreography may differ from instructor to instructor. GoodLife Zumba instructors are coached and guided to select music that adheres to GoodLife standards/policy.

We choose music that brings energy to the class, drives greater quality performances, and helps dancers to effectively reach the set goal. We also try to choose music that is fun!

Music can even make a Sh’Bam and Zumba class easier. It sets the mood, creates an atmosphere in the room that allows participants to lose themselves in dance. Music relaxes the mind and the body. When participants are connected to the music, the task at hand is no longer a workout; it’s a true dance party!

I personally enjoy a variety of music depending on the type of workout I do and who my audience is. In the case of dance, I have a huge range of favourites considering each one would depend on the mood I am in or the mood I would like to set in class.

My very first Hot Yoga session at GoodLife was pretty intense. It was August so I was already pretty warm from the weather when I came into class. Hot Yoga is everything I love about yoga intensified. You sweat, big time. I drank 2 litres of water my first time (that has since been reduced to less than a litre) and I took a lot of breaks in child’s pose. It was hard to focus on the movements instead of the heat but I got through the 45 minute class and couldn’t wait to go again.

Unlike many places that claim to offer Hot Yoga, GoodLife’s Hot Yoga Studios are state-of-the art utilizing a complete air exchange system which replenishes the entire studio with fresh oxygen every 10 minutes while dispelling used air to keep the air clean. This system also utilizes a heat exchange that reuses the heat energy in the studio and not the air itself. This enables fresh air to be circulated without any heat loss.

Watch the video for a peek into Hot Yoga at GoodLife as well as the added benefits of practicing yoga under these conditions.

When I read Reena’s blog this week with 3 reasons to attend a release class, I decided follow her advice and try one out for myself and commit to going once a week for the remainder of the release. Perhaps starting the class fresh with everyone else would give me more confidence to go back. Plus it’s a goal right? I find small goals like this one help me keep my commitment to fitness fresh.

During Release Week, every class still uses the release that has been in effect for the last 3 months except for one special Release Class for each Les Mills program (BodyAttack, BodyFlow, etc). I went to my club and found the posters for each program with the Release Class date on them. I’ve always done well in the Wii Fit version of Step so I thought I’d give BodyStep a try. I reserved a spot in the class at the front desk. I also found out that you can call to reserve a spot so later that night; I called to reserve a spot for my husband to join me!

The class was full and the instructors had so much energy! There were 3 instructors at the front of the room and each took a turn calling out and demonstrating the new moves. One instructor always did the easier variations so us newbies had someone to follow. Even so, there were times that I needed to take an extra breath or 2 before joining back in. BodyStep is definitely a high intensity class. It’s going to be a challenge for me to master this class but the bigger the challenge the better the results!

Check in your club to see what Release Classes are remaining at your location. If you missed the Release Class, the new release will be used in all classes starting Monday, October 29 for the next 3 months!

Does anyone want to join me in my New Release Challenge? Just start attending a new-to-you Group EXercise class this week or next and commit to going from the next three months!

Four times a year, instructors host special classes called “Release Classes” dedicated to showcasing new music and new moves for each Group Exercise class. This ensures that YOU as a member consistently are doing new workouts to help you reach your goals.

The best part is you can bring a friend for free!*

So why try a Release Class?

1. It’s New to Everyone – Even Regular Attendees: If you’re new to GroupEx or to a specific class, this is the perfect time to try! New music and moves means no one else has seen or done this release yet – everyone is learning it for the first time together!
2. Measure your Success: Starting release week, for the next 3-4 months any GoodLife you walk into will be showcasing the New Release. This means you’ll be able to learn the moves and anticipate what’s coming. With this knowledge under your belt, you’ll be able to see how much stronger you’re getting each time around as you reach new heights!
3. Trying a New Program: If you’ve never tried a specific class before, this is the perfect time to see what the program is all about. You’ll learn the basic movements, purpose and its overall essence and learn whether or not it’s for you!

Release Week kicks off on Monday, October 22. If you miss a release class, you can always try the new release starting Monday, October 29 for the next 3 months!

*see front desk for details

Go to a Group Class

Don’t say “I don’t do classes” or “I am not fit enough” or “only girls do classes.” Enough. Group Fitness classes are for everyone. Think you’re uncoordinated? Everyone starts somewhere. You can burn anywhere from 400-700 calories in a cycling/spinning class. A strength training class like BodyPump will keep you motivated and push you through those extra few reps when you may have stopped if you were on your own. Also, the instructor can help give you pointers on technique and form to help you lift safely and more awesomely. Variety is the spice of life and will help prevent plateaus in your fitness regime.

Pre-plan a workout in advance…and STICK to it

This is one of the reasons I love CrossFit WODs (Workout Of the Day). However, you do not have to do CrossFit. Any type of interval training will work. You can pick a simple and quick workout and do it over and over. Time yourself and watch yourself get better and better. Try to beat your time or your number of reps or whatever it is. Use a timer and don’t stop until you are done.

Go with a friend and do the same workout together

You will be much less likely to bail on a workout that is pre-planned with a friend. Also, you can motivate and push each other as well as spot and help each other correct and keep proper form for those last few reps. Set guidelines in advance because everyone likes to be motivated and encouraged differently. Oh and don’t float on elliptical side by side, that doesn’t count. Go lift.

Pre-Workout Nutrition

Setting yourself up for a great workout is on you. What you eat and drink before a workout is almost as important as the actual workout. Eating gorgeous food before a workout may influence the rate of fat burning when exercising by as much as 66 percent. Having the right food will allow you work harder and achieve better, faster results.

Meditate

Take a minute or two before you workout to close your eyes and breathe. Think about your workout. Think about why you are working out. Think about how good you will feel when it is over. Take 10 deep beautiful breaths where you inhale as deeply as you can and then exhale slowly and with purpose. Focusing and even contracting the muscles you are planning to work on that day. This can be done in your car or in the change room. You may get weird looks if you do this on the gym floor.

Now go on and kick your own butt. Let me know if you like any of these ideas and if they have helped you out at the gym.

It’s day four and as you know from my previous blogs , I’ve been completely obsessed with workouts since I arrived in Auckland. Sure the Auckland Sky Tower looks amazing as I walk past it everyday but I have no idea what it looks like inside. My first attempt at striking a balance was only three workouts early this morning – Yoga, Jam and CX. All great, all packed classes. Jam, for example, had just over 100 participants and that was the 10:30am Saturday morning class. Crazy!

I’m getting a bit sore from my gazillion workouts. My calves, quads and shoulders are taking a beating but I’m still happy. Time to create a bit of balance for myself, right? There’s got to be more to this beautiful city than the Les Mills clubs. So next on the menu is a Waiheke wine tour.

Waiheke is an island just north east of Auckland City. The 45-minute ferry ride was about all it took to transform my mood from hustle bustle of city life to scenic, serene island culture. I was freezing cold on the ferry ride but I had stay outside on the top level of the ferry. The view was just spectacular. We stopped in Devonport (a quaint suburb of Auckland) briefly, and then cruised past Rangitoto Island (volcanic island) before docking at Waiheke. Waiheke Island is gorgeous and green and the weather was perfect now, non-stop sunshine. This was the perfect environment for my very first wine tasting.

The wine tasting host, Tristan, was very knowledgeable and patient with answering my questions. I learned that when it comes to wine you have to know how to swirl, sniff and swish. At the end of the tour, I thank Tristan for being such an awesome host. He asks where I’m from and when I explain that I’m a Canadian in New Zealand for the Les Mills experience. He asks if I do BodyJam. “Yes,” I answered wide-eyed and excited that he knows of the class. Next? Tristan says he’s a personal friend of G the creator of Jam. #serendipty

Well, here we are on day 3 in New Zealand. Fourteen classes and counting, but have I lost my groove? Ummm…NO!!! Today’s class started at 7am, and once again I was wide-awake at 4am. Too excited to go back to sleep, but this time for good reason. There was a special class today: CXWORX in Studio One, taught by none other than Susan Trainor, the co-creator of the program, and I’d been asked to teach the first three tracks of this class. OMG!!!!!!! Major butterflies on the walk over from the hotel to the Les Mills studio that morning. I’d realized halfway to the gym that I’d I forgotten to pack my tune belt, but was just too nervous to go back and get it. I admitted to Mo that I had butterflies and her response was great: “As long as the butterflies are all flying in formation that’s fine. But if they’re flying all over the place then, you might have a problem.”

I’d already thought that taking classes in the famous Studio One was such an amazing experience, but being on stage was just the most incredible honor. I’d love to give you a more detailed description, but it’s hard to find the words to describe what I’m feeling. Just imagine the rush of finally doing something you’ve only dreamt about for the last ten years. What an experience! I remember teaching my tracks and looking out to feel the warm welcome of so many friendly participants smiling back at me. Also, feeling the comfort of seeing familiar faces: Jen, Adrian and Mo (my all Canadian posse) and my new international instructor friends, was encouraging.

After I did my tracks and it was time to shadow Susan, I finally had a quick moment to breathe and really see. In front of me was the most beautiful sunrise over the city of Auckland. A moment that I’m sure will remain engrained in my memory forever. I really have so much to take away, but truly, the feedback I received from Susan and Mo was just remarkable. I will definitely leave New Zealand a better instructor than when I arrived.

After class, it was off to breakfast and straight into the rest of our busy schedule for the day: another visit to the LMI International Office, more classes (Pump, CX, Sh’Bam), a walking tour of Britomart, and of course just a little bit of ‘window’ shopping. With all that going on, I didn’t really have time to come down from the high of teaching at Studio One. I had no time to process my thoughts. Finally a bit of down time came at around 6:00pm, while waiting for another Jam class with G. I started to feel completely overwhelmed by my emotions from the morning’s events. I could feel myself getting teary eyed and at that point, I wasn’t even sure I could keep my composure long enough to get through another Jam class. But determined not to miss a chance to Jam with G, I picked myself up to give it a shot.

The class is not just good, it’s therapeutic to me. Jen calls it ‘BodyJam Therapy’. As I’ve been doing this release (BodyJam 63) more and more, I find myself looking up at the stage less and less. I’m much less star-struck seeing G on stage, and find myself absorbing his coaching cues. I’m getting more and more comfortable with the choreo, and seriously getting lost in the music. It’s different. It’s not longer that ‘I don’t care what I look like’, It’s literally feeling the music. The beat drops, the music builds and I have no choice but to close my eyes. I let my arms and my legs do what they need to do. Pure amazingness.

It’s a feeling that’s so hard to describe, and yet I’d think, so familiar to fellow instructors and participants. To lose yourself in the music, and to let completely loose. To essentially ‘dance your heart out’, is what I ended up doing tonight. If you haven’t tried it yet, I’d suggest you give it a go. Jam Therapy at it’s best for me! Pump/Balance/Combat/CX/Vive/Step/Attack Therapy for you??

My name is Assata McKenzie, and I am a fitness professional. Just to give you all a bit of background on who I am, I’ve been a Les Mills Certified instructor for over 10+ years. The programs that I teach are BODYPUMP, BODYFLOW, BODYJAM, BODYCOMBAT and CXWORX. I’ve also trained in BODYSTEP and I teach a variety of non-Les Mills programs.

As a fitness professional I always thought one of the best feelings in the world was passing on my love and enthusiasm for my workouts to others. I love to see my participants come back, week after week for classes, and that in itself, is such a gift to me. I’d think of it as the icing on the cake. Then receiving recognition from my peers and coworkers, through team teaching, and my role as a team leader, would have be the cherry on the icing on the cake. However, being recognized by the COO of Goodlife Fitness, being on a reality show, AND earning a trip to New Zealand? What is the analogy for that?!

In mid-November of 2011, my regional managers in Toronto asked if I would mind representing Group Exercise in a documentary about Canadian companies. Not being shy of front of cameras, I immediately said yes. Later when the producers of the show asked if I would mind teaching someone (a random lady named Donna) how to teach a small section of a fitness class, I said yes again. It wasn’t until later that month that it was revealed that the random lady was Jane Riddell (the COO of GoodLife) and the documentary was actually the international reality show Undercover Boss.

My flight to NZ was the longest flight of my life, literally. I am 13882km from my home and yet I feel so much at home. Seeing the Fitness Rock Stars (or program presenters) that I’ve seen in so many DVDs over the years made me feel at home somehow. My first day at the gym, Maureen Hagan introduced me to a man named Chris. All I could think to myself was how he looked so familiar, so I said to him: “I think I know you, but I’m not sure…?” Of course, only to realize seconds after he walked away that he was Chris Richardson , BODYJAM presenter. *Swoon!!* . The friendliness of the Les Mills class regulars and other “internationals” like myself was also comforting.

Hitting the Les Mills gym at 5:30am for the tapings was easy. I actually woke up at 4am because I was too excited to sleep. The tapings that I attended on my first day in Auckland were BODYVIVE, BODYATTACK, BODYPUMP, BODYFLOW and SH’BAM. Jaw dropping is the only way to describe seeing Susan Trainor (program director of BODYVIVE and Co-director of CXWORX) on stage in the famous Studio One. She was gorgeous of course, but she was also gracious. She sincerely thanked everyone for attending the taping, and seemed to connect with just about everyone in that studio.

Second last class filming was BODYFLOW taught by Program Director Jackie Mills and her daughter Diana. I tried my to enjoy one of my most favorite classes in the world and remain in the moment, however, during a twist to the right I looked back to see, none other and the one and only Gandalf “G” Archer (BODYJAM creator and in my opinion, a dance God). Right then I hear Jackie reminding us to all “…just breathe…” but seriously?! Who can breathe in a situation like this?

I’ve only been here one full day and this experience is already mind-blowing. I feel so blessed and honored just to be here in Auckland City and I know my adventure has only just begun. I am anxiously looking forward to team teaching my first class in Studio One, Friday morning with CXWORX co-creator Susan Trainer. Let’s just say I hope I can sleep the night before!

“Good morning!”

Two simple words that became the highlight of my day. Walking down the street, still basking in the afterglow of visiting the LMI office. I’m just looking around and I see Jackie Mills just casually eating at a café with someone. I’m stopped in my tracks. Start to tip toe as if I’m trying to disturb her. Jackie Mills casually turns head and says, “Good morning!” Working hard to keep my jaw from dropping I quickly squeak out a good morning back and try to shuffle off. I’m trying not to disturb her and I’m beside myself that she said good morning to me. And then I hear another, Good morning!” but in a deeper vice this time. I look up again and it’s Dr. Dave smiling at me. Trying hard to keep my cool I wave, I squeak out another, “Good morning” and shuffle away with the hugest smile on my face. When I get to the next corner out of the way, I have to stop. I have to catch myself. You know that feeling of being tipsy? Of needed to just catch your breath? That was me. I could hear my knees knocking. I am living my dream.

I am one lucky duck but there’s no time to rest and reflect really. I’m heading down the street back to the LMI club for a class with the one and only Gandalf “G” Archer. This is a moment I only dreamed about. Walking into the gym, still looking around and I see “G” just float by ahead of me. Bring on the wobbly knee again but I’m behind him.

Class was amazing. G’s intro, quirky humor. Hit the music. Loud and it’s a party vibe right away. I forget this is a noon hour class. G’s energy, the energy of the international presenters with him unrelenting. From the beginning to end. Breath taking. Cut to the end of class. I get a chance to say hi to G in person and thank him for all he’s done in creating another fantastic release. He had the most chillaxed vibe when he said, “you’re welcome.” “Would you mind if I took a picture with you? I know you’re probably so busy…” He says, “Ya. Sure. No problem.” Then I really brave up and present him with the gift of tube socks. Similar to the ones he wear on the DVDs but these ones have the Canadian flag on it. “Aw, thanks” he says. As I watch him inspecting the socks he looks up at me and says, “It’s nice that you got them on sale” S#@$#!! I’d forgotten to take the dollar store price tag off.

I think that today made me realize that as awesome as everyone here is at LMI, in the end they really are down to earth real people. They remind me, without saying a word that no matter where we go in our journey as fitness professionals we really are one tribe. We come from the same place of passion, energy and commitment to changing the world through fitness. This is the message that is changing my life for the better.

Summertime is a great time to exercise because you see the results of your efforts every day in your summer clothes and it’s almost impossible to hide your body under layers of clothing. Looking good in your clothes remains a big motivator for many people, especially those who struggle to enjoy exercise.

The majority of people who exercise do so to look better. Looking better and feeling better (which is an even bigger motivator for staying with exercise) is what keeps a large majority of exercisers moving through the summer months when other activities and summertime events compete for your exercise time. Allergy season, vacation time, outdoor recreation events, barbecues and family get-togethers have the tendency to disrupt most people’s exercise schedules during the summer months.

While there are hundreds of reasons to start and keep up your exercise routine going throughout the summer months, lack of focus, motivation and consistency will challenge the best and worst of us this season.

Bring a friend

To lower your risk of falling off your fitness, find a friend. Find many friends, get and stay fit together!

I’ve been involved in the fitness industry for 30 years now and even working full-time in fitness doesn’t make me bullet proof. I have lost my motivation to exercise many times (in a year even). There are times when I just don’t feel like it, enjoy it or want to go to the gym or for a run. I am grateful that I get to exercise at work—I teach group fitness classes regularly—and when I am not working, I have my husband, running friends, friends at the club and personal trainer to help me stay committed and motivated.

Group fitness

When friends come together it’s called a ‘group’. Group fitness comes in a variety of forms. Many people play team sports, sign up for dance classes, golf or tennis lessons, join a cycling or swimming club or, take group fitness classes at a gym. The group fitness trend is gaining popularity and for good reason—the percentage of the population who attempt to exercise find it difficult to know what exercises to do and how to do them correctly. Not to mention it is not easy to motivate yourself to push yourself to your fullest potential.  Friends have common interests and needs and they support each other and even enjoy throwing in a little friendly competition from time to time to keep things interesting.

Group fitness is basically exactly what it sounds like it should be—a group of people exercising together. Group fitness classes are set to upbeat music, which helps class participants keep going and motivates people to move their body with less intimidation. Group fitness classes, like dance and sport related lessons come in a variety of levels for everyone—from fitness fanatics to beginners alike. Participants receive instruction and guidance, praise and feedback from an instructor but as important they receive support and motivation from those around them to achieve their own fitness goals.

The time flies by and it’s proven that you get results faster in a group fitness environment for all the reasons that I have mentioned.

One benefit to group fitness is that the classes or lessons fit right into the busy lifestyles that many people today live. While people are overloaded at work, busy with their families and have difficulty finding time in the day to exercise, these classes are scheduled for you so you just need to make a date with your friend or group of friends to meet up two to three times a week and manage it just like an appointment.

Whatever form of group fitness you find, is a great way to meet people who share the same goals, have fun while getting and staying fit and get the support that you need to succeed.

To the hundreds of members I have met, my amazing fellow employees, and the company that treats me like part of a big family, I say thank-you because this July I will be moving to Australia to pursue a masters degree in journalism and I will have to say goodbye.

Where it all began

I began with my BodyPump and BodyCombat training when I was 18 years old in my first year of university. I was looking for a flexible job that would fit in nicely with my hectic class schedule and a place that would understand the very stressful life of a young student. GoodLife was that place.

However, I think my desire to work for this company began when I was 12 years old on my boat out in Stony Lake here in Ontario. I was with my family when we noticed that a boat was stranded and we decided to go over and give them a tow. In this boat was a friendly little girl and her extremely grateful father.

After we had gotten them safely to a dock, my dad asked me, “Do you know who we just towed?” I had no idea. It was Patch and his little girl. He was such a genuine person and my parents only had positive things to say about GoodLife and I thought, that would be such a cool place to work!

Learning the ropes

But I digress. Upon completion of my training, I was immediately welcomed by fellow instructors who taught me the ropes, but the training I received was so far above and beyond the average company. Not only was I taught the basics such as how to use the mic and stereo system, but I was supported with emails asking how my training was going, offers for extra help and team-teaching, and when I got around to filming my video, several instructors who had helped guide me thus far showed up and surprised me with their energy and enthusiasm in full force.

So to all of you, thank-you, thank-you for the training, the subbing, covering for me that time I ended up crying half way through a class after forgetting my choreography (true story!), and most importantly, your friendship.

Thank you to the members

The friends I have made extend beyond those I work with to the people I work for: the wonderful members.

When I first was given a few classes on the schedule, I was excited but petrified. Subbing is one thing, but having your own class is a whole different game; I would now be teaching 4 classes a week, 2 combats, 2 pumps!

Would the members like me? How would I compare to the last instructor? What if I mess up?

My mind was put at ease after my first combat class when Jo-Anne, a participant who has since become a good friend, came up and introduced herself and thanked me for a great class. That little boost of confidence was all I needed and since then the support I have received from the members has only grown. In fact, they even threw me a going-away party, that goes beyond a teacher-student relationship — that is friendship.

I have witnessed some truly remarkable physical and emotional transformations from my members: Jen who has shrunk in half since I first met her, or Denise who has changed her lifestyle to focus on health in order to keep up with her two beautiful little girls. That is inspiration.

But so is GoodLife as a company. I don’t know of another place to work where you can go in feeling sluggish and leave feeling motivated and alive, or another place to work where you genuinely enjoy staff meetings! I knew within the first few weeks of employment at GoodLife that this is much more than a company, it’s a family. When I walk into the gym, it feels like home. I am greeted by Dayna at the front desk, wave hello to the GM Hayley in her office, and chat with several members on my way to the studio – what an environment!

“See you later”

Change in life is always challenging, but my biggest challenge will be leaving my second home, GoodLife Fitness. So thank-you GoodLife for an amazing 3 years, for teaching me how to be myself, for connecting me with some of the greatest people I have ever met, and for giving me the confidence it takes to go out and explore the world. But I hate goodbyes, so let’s just stick to “see you later…”

These are preventable injuries if you follow these 5 tips:

1. Ease into it. If you are new to BODYPUMP or weightlifting make sure you do less weights than you think. It is common to put too much weight on the barbell because newbies don’t factor in the REP EFFECT (you do around 100 reps per body part). I remember the first time I did BODYPUMP – I had too much weight for the bench press track and halfway through my chest and triceps were screaming at me! This is a recipe for an overuse injury or muscle strain.

2. Remember to stretch. Get into a good stretching routine to help offset the muscle tightness that is part and partial to strength training. BODYFLOW and Yoga are great Group EXercise classes that compliment BODYPUMP. Ideally a good stretching routine would be done on a ‘non-PUMP’ day.

3. Mix it up. As fun and addictive as BODYPUMP is, don’t do it every day. Your body needs time to rest so that tissue repair and growth can occur. Instead of doing BODYPUMP every day – try and alternate workouts. Here is a list of other Group EXercise classes that can help round out a solid fitness routine.

4. Ice, ice, baby. When you feel an ache or pain after a class, apply an icepack for 10 minutes to the affected area. This can help reduce tissue inflammation. By taking a preventative, proactive approach will lessen your chances of developing a more serious injury. If you have always wondered whether to use ice or heat check out Icing Guidelines.

5. Don’t wait! When your body does tell you something is wrong listen to it. That nagging ache felt in the shoulder during BODYPUMP should be taken care of as soon as possible. Conditions like these respond quickly to early treatment. Sometimes when you think it will just heal itself you end up with a chronic condition that can last months or even years.

Follow these 5 tips and you’ll reduce your chances of a workout induced injury. Be safe and pump some iron!

These were some of the reasons I decided to become a Group EXercise instructor, but I think deep down inside the real reason I became an instructor was because my mother, my inspiration, was a Group EXercise instructor when she was my age.

Like me, my mother taught Group EXercise at GoodLife while she was a university student and continued as a young mother. Teaching classes fit nicely with her hectic schedule and helped her stay fit, especially when she was working on losing her baby weight (my bad!).  She eventually had to stop teaching when she obtained a full-time job and had a second child, though she continued to help out the women she worked with in the company’s little gym- she loves helping people. As the years passed and life got in the way, my mom slowly lost touch with her passion for Group EXercise.

However, this passion was sparked once again when I turned 18 and went for my BODYPUMP training.
As my fellow Group EXercise instructors know, obtaining certification in a Les Mills discipline is hard work.  It takes time, patience and a willing friend to practice with. With a little convincing, my mom took on that role and for almost 2 months I would practice my BODYPUMP routine with her and she would provide me with helpful feedback and encouragement. But I helped her too.

Before I began teaching, she had never done BODYPUMP and was quite nervous to attend a class. Like any new instructor, my first time teaching was a little shaky but my mom volunteered to come with me, her first time too, and whenever I caught my her eye she gave me a reassuring look that said, “keep going strong.” However, after the class it was my mom who needed the encouragement. On the drive home she broke down in tears, telling me she felt that she didn’t know what she was doing anymore and felt out of place in the very club where she once taught. She didn’t want to do a BODYPUMP class ever again.

That was 3 years ago and now my mom comes to almost all of my classes, I’ve even dragged her to a few of my BODYCOMBAT classes! It just takes the encouragement of one person you love or who loves and cares about you to help you achieve your goals. My mom helped me become a Group EXercise  instructor, I helped her reclaim her enthusiasm for her own fitness.

Now, my mom attends a GoodLife Fitness Group EXercise class almost every day, from BODYVIVE to RPM, with or without me!

With Mother’s Day approaching, give your mom the gift of health and bring her to a Group EXercise class, it’s not only physically good for you, but emotionally, it gives you a chance to reconnect. My mom inspires me more than anyone else in the world and if I can be half as active, healthy and happy as she is when I’m 54, I’ll be one happy woman.

I love you mom, happy Mother’s Day.

1. Accessible

• It’s easy to get started!
• Class environments are welcoming and open to newcomers
• Each class has a professionally trained instructor to motivate you at any level – from beginner to advanced options, they’ll get you the workout you deserve

2. Work harder than you thought possible

• We do it with a smile on our face! The encouragement and support of a class environment means everyone is there with the same goal in mind
• We’ll show you HOW to push your limits, when you’re ready to take your fitness to the next level

3. You won’t get bored

• Classes are designed so that music and moves are kept fresh – each week, you’ll notice a change in the routine so there’s always room to get fitter and stronger
• Keeps your interest level high and boredom at the door, giving your muscles something new to sing about each week

4. Feel a sense of accomplishment

• When you’re moving for the duration of class, you’re burning anywhere from 500-700 calories per class
• You will improve every class and will know you’re closer to reaching your goals – you will surprise yourself!

5. Gain a sense of community and meet new people!

• Week after week, you’ll notice the attendees who participate on a regular basis
• Get to chatting with them and you’ll quickly meet new people who have similar interests
• You’ll get the same feeling as you do when you attend class with a friend

GoodLife offers Group EXercise programs that include a wide variety of workouts including weight training, high and low intensity cardio and even dance; there’s something for everyone!

Try a class during the week of April 16 during our New Release week for free! Speak to your GoodLife front desk today.

Has Group EXercise made a difference in your life? Tell us your story!

When is Release Week?

Release week will be running at all GoodLife clubs Canada-wide starting April 16^th and running until April 20^th.  The exciting news this time round is that GoodLife’s 33^rd Anniversary Party is right in the middle of release week.� On Wednesday April 18^th, GoodLife will be celebrating their 33^rd Anniversary and the clubs will be holding a party to celebrate.  In the mix of the celebrations are New Release classes.  At each designated New Release class, there will be a team of instructors who motivate and inspire you through the class, creating an amazing experience.  During Release Week, GoodLife is also hosting Friends and Family week.  From April 15th – 21st, non-members can work out for free.  The perfect opportunity to try Group EXercise.

What happens during Release Week?

Release week is a sneak peak of what to expect for the next 2 to 4 weeks at every class at every GoodLife club Canada-wide.  That is right; all instructors will teach the same release for a minimum of 2 weeks and maximum of 4 weeks.  This provides a perfect opportunity for new or existing members who have never experienced Group EXercise before as they will have the opportunity to get used to the program of choice week after week, knowing that every time they set foot into a studio it will be the same music and choreography.

Bring your friends!

The release classes schedules are posted at the clubs with member signup sheets, so be certain to review the schedules and sign up to your preferred release class.  Why not bring that family member or friend who has been asking you, “what is it that you love so much about Group Exercise at GoodLife?”, this is the perfect opportunity to bring them along with you for a free class, let them experience firsthand what makes you come week after week to your favourite class.

If you are like me, you find the month of March to be a long-awaited turning point in the year – after holidays, the start of a New Year, and the test of maintaining your resolutions into the conclusion of February. March, for some reason, makes me think of May – despite April being sandwiched in-between the two. May subconsciously correlates to summer. Finally, summer – as much as it signifies bikini season – also brings with it one of my favourite times of the year – SOCCER SEASON!

If you find comfort and fun – not to mention a fantastic workout – via organized sports, you may be gearing up for the summer season as a prerequisite to your first game. Along with power, precision, speed, agility and flexibility, participating in recreational soccer once per week keeps me motivated and physically challenged in new ways.

Being a participant in organized summer sports, whether your game is soccer, football, baseball, golf, ultimate frisbee, or another activity, I can’t help but make another association – it is very similar to being a Group EXercise participant.

Games are scheduled at a specific time every week and  the workout is both fun and physically demanding.  I see the same group of individuals each week, we are all working to gain one goal or another (whether in the net, or another type of fun or fitness goal) and we keep each other constantly motivated to succeed. What better way to be prepared for your summer sport – physically and mentally – than by participating in Group EXercise to improve and elevate your fitness level for the purpose of sport.

GoodLife offers many Group EXercise programs that can help propel your game to the next level, no matter what sport you choose. Today, I would like to highlight the original sports-inspired cardio program that will have you running with an extra stride in your step before you know it.

What class is the most sports oriented?
The simple answer is BODYATTACK. There are multiple benefits of cross-training for your summer sport with BODYATTACK. Aside from the obvious cardio benefits, there are also specific tracks designated for power, agility, strength conditioning, flexibility, and stamina – all components often required for various sport skills.

How can BODYATTACK specifically affect my ability to perform in a situation outside of class?
When I began my BODYATTACK journey, I could barely complete an entire class doing all high-intensity options. What I found was, after participating in 2 BODYATTACK classes per week, my speed on the treadmill (and outside) increased. I went from scarcely maintaining a 5.0 mph speed for a period of 5 minutes, to running an entire 30 minutes at 6.0 mph. It took me about 2 months to notice this drastic change, but I started realizing the cross training benefits of doing other cardio activities would be hugely beneficial for my out-of-gym endeavours. I could get to the ball faster. I could get a step ahead of my opponent. I could outrun the defensive player and have more time to set up a play. The benefits were seven-fold.

What should I expect in a BODYATTACK class?
BODYATTACK is a great program for everyone – athletes and weekend warriors alike! The basic structure and dimension of BODYATTACK is set up for maximum cardio and heart fitness, with a shot of muscle training to challenge and surprise your body.

Here is a typical timeline of the class structure:
00:00-20:00 – Warm up, Intervals, and Plyometric Training – First Cardio Peak
20:00-25:00 – Muscle Conditioning – Upper Body
25:00-45:00 – Agility, Speed, Interval and Power Training – Second Cardio Peak
45:00-55:00 – Muscle Conditioning – Lower Body and Core
55:00-60:00 – Stretch – Cool Down
*Times listed are approximate

How many BODYATTACK classes should I do to prepare for my sport?
Ideally, 2 BODYATTACK classes per week should help you improve your cardio and fitness levels for sport. You will want to start in advance – March is a great time to take on a new challenge, and prepare yourself for sports that can begin in mid- to late May. Set a goal – how many BODYATTACK classes do you want to complete before game day? Break that down into weeks before your game, and set yourself up for success in sports and fitness!

Maureen Hagan, world renowned and award-winning Group Exercise Expert predicts the Top-5 Group Exercise programs for the New Year

Maureen Hagan, or Mo as she is known throughout the fitness industry, predicts 2012 will be a very popular year for Group Exercise classes in Canada. With the arrival of exciting dance-based programs like SH’BAM™ and challenging 30 minute functionally-inspired core conditioning classes like CXWORX™, as well as, the enrichment of existing classes like Newbody, studios across Canada will be filled with people of all fitness levels moving, shaking and stretching to achieve their personal health and fitness goals.

“Group Exercise studios have long been one of the most popular areas in fitness clubs across Canada as they provide a challenging, non-judgmental, and fun way for people to reach their personal fitness goals,” says Mo, who has over 30 years of experience in the fitness industry and holds more than 10 Canadian and International fitness certifications.

Mo, a Vice President of Operations at GoodLife Fitness and the Director of Education for canfitpro, expresses her excitement for the new variations of existing classes.
“Core and functional training, yoga, and low-impact workouts, are amongst the most popular classes to watch out for in the New Year,” exclaimed Mo. “These classes are terrific for all demographics, especially for the aging baby-boomers, who are looking to maintain an active lifestyle.”

Mo also predicts that dance-based workouts like Zumba® Fitness and the new Les Mills class, SH’BAM™ will continue to grow as popular fitness alternatives. These engaging dance workouts earned a spot on the Top-10 Canadian Fitness Trends for 2012.

Mo’s Predictions for the Top-5 Group Exercise Classes for 2012:

1. Core Training Classes
As we age, our core strength plays a big factor in maintaining strength and mobility. Classes like the CXWORX™, which will be debuting in January 2012 at GoodLife Fitness, Awesome Abs and Better Backs are becoming more and more popular classes because of the demand from the aging baby boomer population.

2. Functional Training Classes
Functional training is all about increasing useable strength, stamina and agility required to perform daily activities without limitation, fatigue or risk of injury. BODYVIVE™, Newbody, BODYFLOW™ and FLEXI-BAR® SHAPE provide consumers with a wide variety of fitness programming choices to get started on the right path to health and fitness and achieve functional strength.
“As a physiotherapist I know the incredible value that these types of exercise classes can offer absolutely everyone!”

3. Yoga
Yoga variations are becoming increasingly popular as they cater to the needs of a variety of people and help to break the mold of the traditional Yogi. YogaFit™ , for example, overcomes the mystery of yoga by delivering a practical, user-friendly style, which is accessible, understandable, and doable by individuals at any level of fitness. YogaFit™ SWEAT is a yoga class done in a studio that is heated to a moderate temperature of 24°C to 27°C. The moderate heat aids in mobility and relaxes your muscles, which makes hot yoga a perfect choice for anybody and everybody.
4. Dance-Inspired Classes
Zumba® Fitness – You can dance to the popular, and easy-to-follow, Caribbean beats of Zumba without feeling like it’s a workout; but more like a party. The new dance class craze, SH’BAM™, featuring hot dance moves and dance music, is the ultimate fun and sociable way to shape up and lose weight.
“These classes bring out the dancer in me, and it will for you too!”

5. Low Impact/ Weight-bearing
Newbody and BODYVIVE™ are unique whole body workouts designed to boost fitness and overall strength in a less intimidating, easy-to-follow class format. These classes are perfect for both new and experienced exercisers and help to build heart health and overall fitness and empower consumers to enjoy exercise and get results.

“I’ve been teaching a variety of these classes for the past 22 years and at 50 years of age, I’m the healthiest I’ve ever been because of these ‘friendlier’ fitness formats”.

Its hard to believe how far I have come in just little over a year. Looking back at last January 2011, when I stepped through the doors of GoodLife, I am reminded of how different my life was, how different I was.

I had started my weight loss journey almost 1 year prior.

Initially weighing 234 pounds , I had decided it was time to get healthy.

I had a family history of diabetes and I personally suffered with high blood sugar and depression. I struggled for years with the feeling that I was never good enough and I wasn’t worth anything. I turned to food for comfort and quickly packed on the weight. I was trapped in this cycle of self pity and self medicating with food for years, until one day I just decided I had enough.
With a balanced diet and exercising on my own at home, I managed to lose 40 pounds, however I had reached a plateau for about 2 months and was quickly becoming discouraged. My body wasn’t responding to my usual routine and I knew it was time to take it to the next level but didn’t know where to start.

Nyasha - After

For years, I had avoided heading to the gym. I would go for a few months (usually as my new year’s resolution) all gung ho and would eventually drop off like many do. I would get sick and take a week or 2 off or I would get bored doing the same old thing (treadmill and weight machines) and never return, wasting my money paying the membership fee for a full year. I also felt very self conscious about my size and my physical fitness. I knew there would be people there so much more fit than I was and I know how judgemental people can be. Being a big girl most of my life, I knew what it felt like to be gawked at and talked about. It never feels good.

Enter Goodlife.

What had initially attracted me to GoodLife was its Group EXercise classes; particularly their BODYPUMP, BODYCOMBATand� BODYFLOW classes. I remember going to their open house and watching the demos of the different disciplines they offer and the feeling of excitement it gave me. The instructors had so much energy and they looked like they were really enjoying themselves as well. I wanted that feeling.

I was first in line on the Saturday when the class schedule was launched.

BODYPUMP, BODYCOMBAT and BODYFLOW, the three classes that first piqued my interest, were back to back. I would try them all that day. Under the gentle coaching and motivating of the instructors, I worked muscles I never knew I had in BODYPUMP, BODYCOMBAT made me sweat like never before and BODYFLOW gave me this inner calm that I haven’t felt in the longest time. It was awesome! The instructors were very approachable and assisted me with any questions I had regarding my form and technique after the classes were over. What made it even better, was that all the other participants in the class were just everyday joes like myself. Everyone was so friendly. For sure I was going to like it here. Needless to say, I couldn’t move the next morning, but I had a big smile on my face. This was it. This is what is going to push me that much further to my goal.

Over the next few months I went to every class I could.

Nyasha - Before

I made sure to try them all. They each had something to offer and the more classes I went to, the more of a difference I was beginning to see in my body. Not only was I losing weight, but I was beginning to tone up as well. I started to have muscle definition, which pushed me more. If I had one of those low days when I didn’t feel like going to the gym, I would remind myself of the fun I would have with the friends I had made going to the classes. I had developed a support system of amazing people, all of whom I had met in the group classes. That is one thing I have noticed about GoodLife, that I haven’t witnessed in at any other gym. Everyone, including the staff, trainers and instructors, are so nice and so supportive.

I also saw a difference in my demeanour. I walked head held high and looked people in the eye. My confidence was growing and everyone was seeing it. I even developed enough confidence to start using the free weights with the big boys. BODYPUMP made sure I had the proper form and technique I needed to get on the floor and give myself a good workout. I remember being in the middle of my workout and another member asking me if I was a trainer. How amazing was that? I was smiling all day after that. Me? A trainer?

I loved my classes, particularly the BODYCOMBAT, which helped me develop not only my fitness, but my inner strength. No matter how bad my day would go, I would step into a BODYCOMBAT class and the stress and aggravation would disappear. I was a warrior. I was a fighter. I was strong. I put all the energy I had into it. Every class I would empty my tank and with it all of my frustrations. I would be at work counting down the hours before I can get to the gym and punch/kick it out in class. I had become obsessed!

Then came the day that would change my life forever.

After one of our many combat workouts, another member suggested that I become a BODYCOMBAT instructor.

I had thought about it, but I didn’t know if I was capable of doing it. Did I have it in me? The old me would have just filed that idea away in the back of her mind, but the new me (another 40 pounds down!) knew I should at least try.I had developed such a love of fitness; why not do more with it? You gain nothing by not trying. I had decided a while back that I I wanted to help and inspire others to love fitness like my Group EXercise instructors had done with me. Pay it forward. I just didn’t know how. Maybe this would be the path I would take.

I approached one of my BODYCOMBAT instructors. Jenny (who also happened to be the Team Leader for Durham region), and informed her of my intentions and asked how can I get started. Through her I was able to register for the BODYCOMBAT training in November 2011.

I won’t lie to you, going through my BODYCOMBAT training and transitioning from a member to teacher, has been the hardest thing I have ever done both physically as well as mentally, but also the most rewarding. Some days are more challenging than others, but what makes it worth it are the people around you, who cheer you on, enjoy your class and keep coming back. I have met more amazing people, including my 2 BODYCOMBAT mentors Steve and Cynthia and Team Leader Jenny, whose patience and guidance with me has helped me grow my skills and confidence in this discipline. I am eternally grateful for their support.

January 23rd , 2012 5:45pm, I subbed my very first BODYCOMBAT class.

How fitting was it that the class I subbed was one of the first BODYCOMBAT classes I started with that little over a year ago? I loved teaching so much, that I have since decided I want to do it full time. I finally feel like this is what I am meant to be doing with my life.

The girl I was at the beginning of 2011 seems like almost a distant dream. I have grown so much and learned many things this past year. Most importantly, never give up on yourself, know that you are so much stronger than you think you are. All you have to do is try. You may fall off the horse sometimes. That is totally ok. The most important thing is to get back on it. Don’t give up. Your health and fitness goals are possible. Anyone can do it. You just have to find what inspires you. Group EXercise did it for me.

I went from being a 234 pound, sedentary, depressed individual with horrible eating habits, low self esteem and no drive to do or be anything in life, to a 147 pound BODYCOMBAT instructor.

And this isn’t the end for me. I plan on adding other disciplines to my roster in the near future. No looking back. Onwards and upwards always.

As a GoodLife Group EXercise Instructor, I’ve witnessed the many benefits that group cycling can provide, both in myself and in my class participants. However, when I ask some of my friends why they still haven’t tried it, I hear a ton of excuses. “I heard my butt will be sore for days!” “Indoor cycling is way too intense for me!” “I don’t have those fancy cycling shoes.” Perhaps you’ve even said some of these things in the past. I’m here today to dispel the rumours and (hopefully!) get you on a bike in your nearest club.

Les Mills RPM classes are offered at GoodLife locations across the country and if you’ve ever wondered what they’re all about, read on!

First things first: What happens in a class?
Your instructor will help you to set up your bike so that you’re able to ride with maximum comfort, safety, and efficiency. The workout begins with a gentle warm-up to get you ready for the work ahead, then progresses through various drills including hills, pace work, mixed terrain, and intervals. Each choreographed track has a different purpose and your muscles will surely be challenged. Your instructor will coach you through each portion of the workout, indicating how fast you should be riding and how intensely you should be working.

What if I’m new to fitness or have injuries?
Not to worry. Cycling is a fairly low-impact form of exercise in comparison to other cardiovascular activities like running. This makes it a much safer and enjoyable choice for many individuals, especially those with troublesome knees and backs. If you don’t feel comfortable working at a high intensity right away, you have complete control over your bike’s resistance and can dial it back to a level that feels right for you.

How long will I be on the bike for?
Most RPM classes range from 45-60 minutes in length. This allows enough time for a warm up, cool down, and plenty of work in-between!

How will I benefit?
In addition to feeling a fantastic endorphin high by the end of the workout, doing RPM regularly can help you get fit and strong. You’ll increase the strength of your heart and lungs, and therefore boost your cardiovascular fitness. Working with enough resistance will also help to increase your muscular strength and endurance, and your instructor will help you along the ride to ensure that you are gaining maximum results. Cycling is a fantastic lower body toner, and the average person burns more than 600 whopping calories in a standard 50 minute class. Have I got you convinced yet?

What shall I bring?
Most importantly, you will want to be as comfortable as possible on the bike. Therefore, I’d recommend wearing cycling shorts (padded if you prefer), a light, breathable top, and appropriate footwear. Cycling shoes can help to give you more control over the pedals, but regular running shoes are all you need to get started. You can expect to sweat a lot during the class, so be sure to bring a towel and plenty of water. Oh, and yourself!

And finally, the one I hear most often: Will my butt be really sore?
To be honest, it might. But don’t worry! The more classes you do, the stronger you’ll get and the less awkward the bike seat will feel. I promise, the group atmosphere, motivating music, endorphin high, and fantastic instructors (ok, maybe I’m a little biased there) make a little soreness totally worth it!

Now that you know all about RPM and how it can benefit your heart, lungs, and overall physical fitness, I encourage you to find a class. If you still have questions, feel free to visit my blog and send me an email, or get in touch with one of the GoodLife Associates at your local club. See you in the studio!

A graduate of Wilfrid Laurier’s BBA program, Angela Simpson holds FIS and NWS qualifications from Can Fit Pro. She has also completed certifications from Schwinn, Reebok, and Les Mills International, and teaches RPM and freestyle cycling at GoodLife locations in Kitchener Waterloo. When she isn’t working at her full time job in high tech marketing, Angela can be found running, cooking, and scoping out her next new purchase of fashionable athletic wear. She’s also the author behind the blog Eat Spin Run Repeat, where she offers healthy recipes, workout ideas, and tips for living a healthy, balanced life.

Here are 10 things to expect at your first Newbody class,  courtesy of Mo:

1.  You will sweat (and burn calories)!
2.  You will be on your feet, moving to music the entire class, adding healthy steps to your day and you will feel more energized afterwards.
3.  You will get a total body workout.
4.  You will feel muscles that you did not think you even had.
5.  You may mix up your right foot from your left but you will be able to follow and feel successful by the end of class.
6.  You will have options that make it adaptable for you to take the workout at your own pace.
7.  You will not be the only new participant to class. New members are introduced to Group EXercise through Newbody.
8.  You will be surprised at how light the Newbody dumbbells really feel, yet how challenging and beneficial they can be.
9.  You will wonder where the time went as the workout flies by.
10.Your instructor will be truly interested to hear your feedback at the end of class and he/she will be there to help address any questions or comments that you may have. Instructors care about your success and are there to help motivate through the class.

BONUS! Here are 5 essential items to have with you at your first Newbody class:

1. A water bottle.
2. Good quality workout shoes.
3. Comfortable, breathable workout clothes.
4. A smile.
5. A friend.

A Sneak Peak at the Winter 2012 Newbody Program—from Mo Hagan

New music, new variations on the traditional Newbody moves and new focus on building heart health—it is of course Heart Health Month when the Newbody Winter program kicks off during the week of February 20-26^th.

Newbody combines the best of aerobic fitness with a unique combination of strength training referred to as “functional” training and together deliver results that are meaningful for adding years to your life and life to those years.  Mo has designed this workout with seven unique ‘methods’ of training and when you come to Newbody you learn how to exercise safely and effectively with these methods in mind. This winter program not only focuses on heart fitness and functional strengthening but also balance training and mind-body coordination.

The workout intensity intentionally rises to ensure you sweat, burn calories, build muscle strength and aerobic fitness however there are options provided for every exercises so that you can move and adapt the workout to meet your needs.  The instructor, the music and your peers in the class will motivate you to move more than you would do on your own, or perhaps feel like doing on that particular day. That’s what makes exercise fun—in a group, with music and a great coach.

This winter program combines favorite combinations from past Newbody programs with repetition and progression to help you get fit and fitter, healthy and healthier!  Mo is confident that you will enjoy the winter program, give the class a try, go back two more times and let us know how you feel about it:� mo@goodlifefitness.com

Julie – After

At over 320lbs, my doctor told me that if I didn’t do something about my weight, I wouldn’t likely live to see my 40th birthday and my little girl would be without a mother. I had been overweight my whole life and since the age of 8, had tried every kind of diet known to man, resulting in a devastating yo-yo effect that left me squeezing out of a plus size 28.

I was terrified to go on yet another diet because I knew that it was the dieting itself that had contributed to my ballooning so I had to try something completely different. I had to drive to pick up my mail (only 3 blocks away) because it was too much for me to walk that distance without having to take breaks to catch my breath. So when my friend asked me if I wanted to join GoodLife with her, even though it seemed daunting, I decided to give it a try since I had tried everything else.

I hated exercise

The problem was that I HATED exercise because it was painful, boring, and exhausting. I forced myself to go twice a week and felt better that I was actually doing something active.

One day, I nervously skulked into a BODYJAM class and hid in the back corner of the room. I was terrified because I felt so out of place since I was twice the size of everyone else, but I quickly realized that I was the only one who was judging me. The instructor (Stephanie) was warm, genuine and inviting and she actually looked me in the eye, making me feel like any other person there and before I knew it, I felt comfortable and was swept away in the most fun and exciting hour I could ever imagine.

I actually cried through much of the class because I realized that I had finally found something I truly enjoyed and could do at my own level. I had to have more! I found out where I could do more of these classes throughout the city and ended up hopping from one club to another to get to as many as possible because it satisfied something inside me that had been missing most of my life. I felt included. And this strange side effect started happening to me; since I felt so good I was eating better and the weight was falling off.

A year later

A year later I was auditioning to become a BODYJAM instructor and during my training I broke my 100lb weight loss milestone.

Julie – Before

I also discovered I was pregnant, which was thrilling but scary at the same time because even though I wanted a second child, I was so afraid that this momentum would be lost, or worse, that I’d end up back to where I started. Despite my new lifestyle, 6 months into the pregnancy, I developed complications to the point that I was basically on bed rest. I ended up with a c-section, so it was another 6 weeks before I could start coming back to the gym. Naturally, after almost 5 months of being sedentary, some damage was done and by the time I returned to the gym, I had to overcome a 40 pound weight gain.

Getting back on track after my pregnancy

It was hard for me to get to the gym beyond my scheduled classes with a little one in tow and I was so tired because the baby didn’t start sleeping through the night until she was well over a year old. I was not committing to the gym the way I needed to see results, so I decided to hire a Personal Trainer. This made all the difference! Since I had appointments booked, I was committed to go and I quickly discovered that no matter how tired I was, my trainer (Chris) made it the perfect balance between fun and challenging. As before, since I was feeling better about myself I was eating well again and lost the 40lbs I had gained in pregnancy and have since lost an additional 35lbs.

Where I am now

This means that between Group EXercise and Personal Training, I’ve lost 135 lbs, gone from a size 30 to a 10 and I feel like a completely new person. I am currently teaching 4 classes a week (BODYJAM and Zumba), training twice a week and try to participate in as many extra classes as I can. It feels amazing to be smaller than I was at age 12 and yet I am so much stronger than I’ve ever been.

My entire family is living a healthier lifestyle now, including my husband who has lost 50lbs and has since become an RPM instructor. I feel like I’m a better role model for my daughters and it feels so good knowing that fitness and health will be a priority in their lives. I never imagined a life like this and it shows you that absolutely anyone can do it!

Watch a video of Julie’s story here

http://ottawa.ctv.ca/servlet/an/local/CTVNews/20120126/ott-amazing-people-Julie-Horner-120126/20120126/?hub=OttawaHome

January is traditionally a month of new beginnings. Whether you believe in making resolutions or not, the lure and appeal of a brand new month alongside a brand new year can’t help but make you want to make some kind of change, however small. The combination makes for the ultimate fresh start!

There are many ways you can start to make small changes that will make a big difference for your overall well-being. Start adding lemon to your water. Swap cream for milk in your morning coffee. Purposely park your car at the back of the parking lot, or take the stairs instead of the elevator if there’s an option.

If you’ve already committed to your health and fitness in 2012, give yourself a pat on the back. Getting yourself in the door is the first step. The next step is to ensure you are getting the most out of your workouts! Typically, it takes up to 21 days to create habit-forming behaviour. Commit to at least 3 days per week – before or after work – and even if you feel tired and cranky on the way there, push yourself to get to the front door. I promise you’ll feel better afterwards!

One of the best ways to challenge your body is to frequently change the way you workout. Personally, I also feel that I can challenge myself more when I know others are around – or that someone is keeping an eye on what I’m doing! One of the best ways you can get this feeling is by participating in a Group EXercise class. Most Group EXercise classes are included with your membership, and allow you unlimited access to class schedules.

Maybe you’ve been toying with this idea for awhile – or maybe you used to be an avid Group EXercise participant in the past, but have been out of the game for awhile.

Whatever the case, here are a few DO’s and DONT’s for visiting your first class – whether it’s your first class ever, or simply the first time you are trying a new discipline.

DO…

…arrive EARLY! It will give you time to set up and learn about the equipment used, if any.
…speak to the instructor before class. Let them know you have not tried this class (or any class, if that’s the case) so they can give you an overview of what you can expect throughout the next hour.
…have an open mind! Yes, you will probably do some moves that you’ve never done before. Yes, your body may feel strange and confused at times. Use the rule of 3 – try THREE classes before you decide if you like it or not! Chances are, by the third class, you’ll understand the language and names of the exercises, and you’ll follow along like a pro!
…bring a friend! There’s no better way to workout alongside a pal than by bringing him or her to a Group EXercise class. Plus, you may feel better if you have someone else who has never done the class before!

DON’T…

…expect to be a pro the first time! The first class will be like a “warm-up” for your body – help it to understand the moves, and ensure you come back for a second try later in the week.
…arrive LATE! It will make it more difficult for yourself and the instructor if you try to sneak in at the very last minute and avoid admitting that you’re new. (*FYI-There are, at minimum, 2-3 new participants in almost EVERY class I teach. Trust me; you will likely not be the only new participant!)
…give up! Some moves or exercises will take longer for your body to adjust to. This is normal. Keep at it and you will find you get stronger each class!
…WORRY! Your instructor is trained to expect first timers – and he or she will be able to help you along the way!

(A couple more things to DO… Start now. Make a new ending for yourself. Try something new. And most importantly, have FUN!)

Want to give Group EXercise a try?  Find a class near you!

“Take the first step. You don’t have to take the whole staircase, just take the first step.” – Martin Luther King Jr.

Courtney has been working for GoodLife since 2006 in various club roles. She’s now able to manage her true passion in this company – Group Exercise! She oversees the clubs in Peterborough and Cobourg. She also currently teaches BODYPUMP, RPM, BODYATTACK and BODYCOMBAT, and has certifications in CanFitPro FIS and NWS. She’s a regular contributor for the GoodTimes eNewsletter, and has an education background and Honours Degree from the University of Toronto in English Literature. She loves writing almost as much as she loves teaching Group Exercise!

SH’BAM

Anyone looking to escape from the everyday, dance to the latest music and have loads of fun doing a full body workout, will love this latest dance fitness class called “SH’BAM”. SH’BAM is a 45 minute simple, dance-inspired workout that incorporates simple dance choreography within a full-body cardio exercise class.  The unique, pre-choreographed design of stand-along routines specific to each of the twelve tracks makes SH’BAM easy to learn and particularly appealing to those who find alternative dance-based workouts intimidating. Regardless of age or fitness ability, you will SH’BAM the most fun way to get into the fat-burn zone. SH’BAM features the freshest chart topping hits, dance music that is heard in the hottest nightclubs around the world, familiar classics remixed and modernized Latin beats. This mix of music and varies routine means SH’BAM is ever-evolving and always fresh. SH’BAM participants will benefit from interval training peaks which gets their body into the fat-burn zone without feeling overwhelmed with intensity. While learning hot new dance moves participants will also improve their coordination, increase cardiovascular fitness and endurance while having fun at the same.  You might even forget that you are exercising.  SH’BAM has been introduced in various countries around the world over the past year (UK, Australia, New Zealand and the USA) and beginning January SH’BAM will launch within select GoodLife clubs across Canada, beginning in Ontario.�

CXWORX

If you prefer a workout that is short, intense and structured for results then CXWORX is for you.� Core training has been in the top 10 list of most popular fitness workouts for years because everyone wants a stronger, flatter abs and a more defined waistline. Well, if you would like a waistline worth talking about then CXWORX is what you want and need. Formulated with a carefully structured, scientific approach and unforgiving intensity, this 30 minute express workout will tighten and tone the abs and butt, improve performance strength and assist in injury prevention like nothing else.  This is no ordinary workout.  CXWORX provides a seriously challenging and effective workout that pushes participants to their limits with an intensity that generates real results.  The workout consists of exercises that both isolate the various muscle groups (like crunches) and integrates the various muscle groups (like standing balances and hovers) and incorporates the use of resistance tubes in certain exercises. These are wrapped up by an invigorating recovery and stretch track that gives the body the opportunity to regroup.  The new revolution in core training hits Canada beginning in January 2012 at selected GoodLife clubs across Canada.�

Newbody Muscle

Love Newbody, then you will love Newbody Muscle—the best of functional strength moves to help build muscle strength, shape and stamina and train the body for performing life’s daily activities with ease and ability. This class is designed for all levels and abilities utilizing light hand-held weights; for weight loss, pre and post natal, young teens and baby boomers alike. Want a challenge? Come join a new way of keeping fit for life!

GoodLife Fitness is well known for a brand of group exercise classes that tops the list in quality and experiences.  Check out your club’s schedule to see when you can try these new classes!

SH’BAM™ is the perfect way to shape up and let out your inner star — even if you’re dance challenged.

What to expect

A typical SH’BAM™ class is 45-minutes long with twelve different tracks. Each track features unique choreography and is essentially its own stand-alone dance routine.

The class will kick off with your instructor taking you through a basic warm up, where you get everything from your shoulders, to your chest, to your hips and even your fingertips moving.

What follows is 35 minutes of uncomplicated but ultra-fun dance combinations set to chart-topping hits, old and new. Not only will you have plenty of opportunity to perfect the simple moves, the combination of high intensity and recovery tracks means you get a really great workout.

Benefits of SH’BAM

• Benefit from interval-training peaks
• Increase fitness and get in the fat-burn zone without the ‘hard work’ workout
• Improve coordination and learn hot new dance moves
• Love working out to a soundtrack of popular hits
• Have loads of fun, get an emotional high and forget you’ve even been exercising

• Based on cutting-edge scientific research
• Brand new 30-minute format
• Combines the best of personal training with the energy of a group fitness class
• Choreographed routines and chart-topping music that’ll bring you back for more

Highly-trained instructors explain the science behind each exercise and challenge you to reach beyond your limits. Like all LES MILLS™ programs, a new CXWORX™ class is released every three months with fresh music and choreography.

CXWORX™ really hones in on the torso and sling muscles that connect your upper body to your lower body. It’s ideal for tightening your tummy and butt, while also improving functional strength and assisting in injury prevention.

With the holidays quickly approaching, you might find it difficult to worry about (or, let’s face it, even think about) your fitness goals. Parties, social gatherings, family visits, shopping trips, cooking, baking, and decorating swiftly prioritize your schedule, making it easy for you to think you don’t have the time to add anything else into your schedule – especially your workouts. Don’t let yourself fall into this trap.

The average holiday dinner can range anywhere from 1500-2000 calories from start to finish – or MORE! That’s more than most healthy females should consume in one day. Consider this – how often do you have just ONE holiday feast in December? I know I usually have 2-3 full dinners myself over a few days. The ratio does not look good – we are tempted to do FEWER workouts, while consuming MORE calories. How do you counteract this equation? The answer is simpler than you might think.

Average calories burned in several popular Group EXercise Classes…
BODYPUMP – 560 (just 3 classes = 1680 calories)
BODYCOMBAT – 740 (just 3 classes = 2220calories)
BODYATTACK – 735 (just 3 classes = 2205 calories)
RPM – 675 (just 3 classes = 2025 calories)
BODYFLOW – 390 (just 3 classes = 1170 calories)
BODYSTEP – 620 (just 3 classes = 1860 calories)
BODYVIVE – 420 (just 3 classes = 1260 calories)

Without a doubt, the holidays are about getting together with family, relaxing, and catching up. There’s no shame in cutting back your workouts, and giving yourself a break from your daily routine. Just keep your indulges to a minimum, and add an extra class or two into your holiday to help keep the damage to a minimum!

5 tips to further assist your efforts:
1. Go to the gym EARLIER – get your workout or class complete, then plan on running errands directly afterwards.
2. Bring someone with you. If you’re visiting family, encourage them to join you for a class –even if they aren’t a GoodLife member. (But don’t be tempted not to go if they decline)
3. Make your scheduled class a priority – pretend you’re the one teaching it, and you’ll have no problem.
4. During your family get-togethers, use a plate or napkin to portion your appetizers ahead of time. If you don’t use one, you will lose track of how much you’ve eaten before dinner.
5. When choosing your food options, choose wisely. If there’s something there you don’t absolutely LOVE, why waste the calories?

The chart below provides more details on each Les Mills class so you can choose which class is right for you.

Click image for larger version

Courtney has been working for GoodLife since 2006 in various club roles. She’s now able to manage her true passion in this company – Group Exercise! She oversees the clubs in Peterborough and Cobourg. She also currently teaches BODYPUMP, RPM, BODYATTACK and BODYCOMBAT, and has certifications in CanFitPro FIS and NWS. She’s a regular contributor for the GoodTimes eNewsletter, and has an education background and Honours Degree from the University of Toronto in English Literature. She loves writing almost as much as she loves teaching Group Exercise!

The journey to a “new me” started in July 2010. That day I made the decision to make drastic lifestyle changes in order to achieve life goals that I had set out for myself.

In my late teenage years I fell ill. I caught pneumonia and, for an asthmatic teenager, it was not a pleasant experience to say the least. I was on medications and oral steroids for the better part of a year. I did eventually recover but experienced life altering side effects such as extreme short term weight gain from a combination of medications and a completely sedentary lifestyle because of illness. Due to such a drastic weight gain, my health kept deteriorating over the next few years leading to a chronic pain condition and high blood pressure. I began to see a pain specialist for my back and SI joints. For a period of time I let my pain and unfortunate circumstances take over my life. I started to withdraw from social activities and the public in general because I didn’t want to draw attention to myself and I didn’t feel I deserved it. Consequently, I became very introverted.

Andrea and BODYCOMBAT instructor, Maxine

The day came in July 2010 when I told myself “that’s enough”. There were things I wanted out of life that I knew I deserved. I set goals that day and have never looked back. I joined a weight loss center and they have coached me each and every day with my diet and nutrition. I learned a new way to enjoy healthy eating and achieve my goals. They provided me with a lifestyle change that will stick. I began to exercise after a month on my program. For the first 10 months I used DVD’s at home. After about 10 months of doing this my weight loss began to plateau. I tried a number of methods to banish the dreaded plateau but I was not successful and I was starting to get discouraged.

In June 2011, I walked into GoodLife Fitness and have never looked back. I was set on trying their group exercise classes because that was where I thought I would feel most empowered. After being in a plateau for 6 weeks I was overwhelmed. I looked over the class schedule and decided to try their BODYCOMBAT class. When I walked in, the instructor immediately came over to me and said “Hi. I’m Max. Is this your first BODYCOMBAT class?” She continued to explain that the class was a high intensity cardio class inspired by mixed martial arts such as karate, boxing, taekwondo, tai chi and muay thai. She also explained it would take a few classes to develop the proper form and learn the choreography.

I had my first class that day. Goodbye plateau.

Max inspired me to work harder with her motivational teaching style. She taught me how to relax and move again. She taught me how to love exercise and how to make it fun. I have now acquired the core strength required for proper pain control through this class in particular. She also motivated me to try some of the other Goodlife classes like BODYPUMP, BODYSTEP and Zumba which I now regularly participate in and enjoy.

I have lost 146 pounds as of today. I am now looking forward to my new life and to achieving the long term goals I have set for myself. I am happy to have had this experience just for the reward of inspiring others. This can be a daunting task for anyone. I am here to tell you it can be done. I am living proof.

1 – find a cardiovascular class
2 – schedule strength training
3 – book in for some mind-body/flexibility

The Group EXercise cardiovascular classes give you amazing choices for whatever style you like. Cycling is a great option for beginners and advanced – try RPM! For those who love to dance, check out BODYJAM or Zumba. Martial arts fans love BODYCOMBAT. Schedule yourself in for 1 to 4 classes a week depending on your lifestyle and fitness goals.

Strength training is recommended 2-3 times per week and you can find classes that use barbells like BODYPUMP or small hand weights in Newbody or your own body weight for programs such as BODYFLOW or, new in January, CXWORX.

For the busiest times, stretching and flexibility training gives such benefit. Your mind and body will thank you for taking the time for a BODYFLOW, yoga or hot yoga class.

Whether you can commit to 3 or 6 classes a week, you know that you will keep yourself on track when you show up to a fitness class. The instructor will help motivate you and you will enjoy the social surroundings. You may even find yourself working a little harder than you expected you would.

Remember that our Associates are there to help direct you and the Group EXercise instructors absolutely love having more people in their class. Be sure to say hello and let them know you are trying the class for the first time. They will be sure to help you get started with what you need for the class.

During this busy yet wonderful time of holiday shopping, parties or family gatherings, get out your calendar and commit to keeping your fitness routine – even if it is somewhat altered. Attending your fitness classes will certainly help you battle any extra holiday treats you may eat. Taking part in Group EXercise will lighten the stress of the holidays. You’ll be able to easily carry more shopping bags and you can get that head start on your New Year’s resolutions and be that much closer to your fitness goals for 2012! Come – let’s keep working out together through the holidays and into 2012!

SARA BURTON is a Group Exercise Manager. She loves to teach Newbody and BODYPUMP each week and is also certified in BODYFLOW and Flexibar. She has personally found Group Exercise is a fantastic way to start and improve her own fitness goals. She coaches instructors to inspire their members to healthier and more active lifestyles.

Sara has recently published a brand new book called “From the Couch to the Stage: 52 Workable Strategies to Get off your Duff and Go from Viewing to Doing”. Readers will find the stories and strategies entertaining and inspiring. www.tothestage.info

For the first time, twenty-five of Canada’s leading fitness experts weighed-in on the top 10 Canadian Fitness Trends for 2012.

Experts with backgrounds in physiotherapy, kinesiology, exercise physiology, health promotion, fitness and information technology, fitness facilities and equipment and almost 400 years of combined experience in the fitness industry, reported on what they feel will be the key trends in fitness for next year.

Small group training in the form of a coach/personal trainer leading a group of participants ranked #1 overall in fitness trends for 2012.

Educated and experienced fitness professionals ranked in the top 5 key trends. This item has held top spot for five consecutive years on the American College of Sports Medicine (ACSM) survey of the top fitness trends.

Zumba and dance infused group exercise classes came in a close second as exercisers want to blast away the ‘work’ in workout and pack their workouts with energy and fun.

Top 10 Canadian Fitness Trends predicted for 2012:

1. Small Group Training. Many individuals want the benefits of working with a personal trainer and the motivation that comes with working in a group/group setting. Working out in small groups of 3 to 12 with a certified coach (small group training instructor) is an economical solution for a lot of people. Examples include TRX® Suspension Training (www.trxtraining.com), Boot Camps and CrossFit (www.crossfit.com).
2. Zumba, SH’BAM™ � and Dance-focused Group Exercise Classes. People want to have fun and enjoy their workouts and have the freedom to move. ZUMBA FITNESS® is an exhilarating, effective, easy-to-follow, Latin-inspired, calorie-burning dance fitness-party™ that’s moving millions of people toward joy and health. www.zumba.com.  Featuring simple but seriously hot dance moves, SH’BAM™ is the perfect way to shape up and let out your inner star – even if you’re dance challenged. Each 45-minute SH’BAM™ class is vibrant, unique and varied. http://www.lesmills.com/global/shbam
3. Demographic-specific programming. Fitness professionals understand that programming needs to be targeted to specific populations to engage and maintain participation.  Older Adult Programming, Child and Youth Programming, Sport-specific training, Rehabilitation and Cardiovascular Health Programs are populations that top the list.
4. Educated and experienced fitness Professionals. Fitness professionals are continuously specializing and expanding the services and programs they provide. It is important for consumers to choose a fitness professional that is certified through internationally recognized organizations like canfitpro.� www.canfitpro.com
5. Workplace Wellness Programs. Workplaces are focusing a lot more on employee health and wellness. Due to the increasing costs of absenteeism and health insurance and the negative impact on a company’s bottom-line of an unhealthy workforce, many companies have instituted comprehensive health promotion programs to encourage a healthier workforce.  GoodLife Fitness Workplace Wellness offers a wide-variety of customizable options like on-site Group Exercise Classes, wellness workshops, on-site flu clinics and organizational health audits. Special corporate fitness club memberships are also a popular option with Canadian employers. http://www.goodlifefitness.com/CorporateWellness/
6. CORE Training and Functional Fitness. As the Canadian population ages, people understand the great value of fitness and core strength for preventing injury and illness and being able to do everyday activities with ease, like climbing stairs and playing with children. CXWORX™ is a 30-minute group exercise class that is based on cutting-edge scientific research. It combines the best of personal training with the energy of a group fitness class. CXWORX™ is ideal for tightening your tummy and butt, while also improving functional strength and assisting in injury prevention.� http://www.lesmills.com/cx30/about-cx30.aspx
7. Hot Yoga and more accessible Yoga. Hot Yoga continues to be a key trend for exercisers who are looking for the mind-body-spirit benefits of activity and enjoy the health benefits of the heated studios. YogaFit® is Yoga for the Fitness Industry. It is a new program in Canada that makes Yoga easy to understand and more appealing to a greater number of people.� www.yogafit.com
8. Lifestyle Coaching. The role of the fitness professional continues to expand to include lifestyle coaching, nutrition counselling and stress management. Allied health services like massage therapy, chiropractic care and services like one-on-one yoga are also emerging to compliment the programs and services provided by fitness clubs, personal trainers and group exercise instructors.
9. Exercise and Fitness integrated into the traditional healthcare system.  Physicians and allied healthcare professionals increase prescribing exercise and activity to their patients. Fitness becomes a key part of injury and disease prevention, treatment and rehabilitation.
10. Express Workouts.  Life is very busy and most people want their workouts to be quick and effective. Many group exercise classes and strength training circuits provide 30 minute express-style options which not only help you achieve your health and wellness goals, but are also great for the beginner exerciser. GoodLife Fitness suggests you try the Fit Fix Circuit 2 to 3 times per week to get a full-body strength training workout that takes only 20 to 30 minutes. www.goodlifefitness.com/FAQ.aspx

“Prioritizing your health and wellness should be at the top of everyone’s resolution list for the new year,” said Kim Lavender, Director of Team Training for GoodLife Fitness. “The top fitness trends for 2012 have something for everyone whether you are a seasoned exerciser or it is your first time lacing up running shoes. My advice is to get started, keep moving, do it with a friend, and find something you love. Make this the year you take control of your health and wellness and reap all of the incredible benefits of being active. Everything you need is within your grasp.”

With these Top 10 fitness trends, the Experts agree, Canadians of all ages and fitness levels can look forward to making 2012 their healthiest year ever.

Often terrified of change, since birth we’ve been programmed to enjoy certain activities at specific points throughout the days, months, and years of our lives. Breakfast? Always first thing in the morning. Pay day? I’m sure you know the exact day it arrives in your bank account. Birthdays? Same time, same place, different year.

Routines help us drive forward, and aid us in keeping track of milestones and events – but what can be great for your agenda can often be detrimental to your workout routine. If your weekly workout consists of the same two Group EXercise programs that circulate around your favourite instructors or programs, it may be time to start mixing it up to reap the benefits of confusing your body to success.

Changing it up

The Canadian Physical Activity Guide suggests two to four days of strength training, supplemented with four to seven days of cardio and four to seven days of stretching.

• Are you a fan of BODYSTEP? Why not try a BODYATTACK or BODYCOMBAT class to switch up your routine.
• Are you a Newbody enthusiast? Hook up with a BODYVIVE class for something a little different – your muscles will thank you.
• Nothing can challenge your muscle endurance like a BODYPUMP class, but try switching to a BODYVIVE class once in awhile. It will do wonders for your body. BODYVIVE uses resistance bands to challenge your muscles, which will work them in a different way than lifting a barbell.
• If you’re a fan, you know BODYATTACK will squeeze out all the sweat your body can muster in a 60-minute period. However, in BODYATTACK the cardio challenges come from the power of your legs. Your upper body can often feel excluded from the fitness equation. Supplement this with a BODYCOMBAT class and I promise your back, arms, and chest will be screaming at you the next day. The cardio in BODYCOMBAT comes more from the upper body, and can therefore create a great balance from your BODYATTACK training.
• If you’re a BODYSTEPPER at heart, you love the cardio you can gain from stepping yourself to new heights. Want a similar and equally intense cardio challenge? Why not try GoodLife’s own Newbody class. Handheld weights may feel light for a short bicep workout but carrying them throughout an entire 45-minute cardio blast will channel your shoulder muscles like no other!
• Interested in cycling but feel it’s too much cardio for you? Fear not – RPM is, indeed, “just like riding a bike”! You control the resistance and pedal speed – take your time and find your own level as you progress.
• Currently enjoying RPM but want something different? Visit an All Terrain cycling class, for a wide range of territory and distance to cover – you never know what route you’ll take, which can do wonders for your body!

Do yourself a favour and give your body three to four FULL classes to adapt to the language and movement in the new discipline you’re attempting. Rome wasn’t created in a day – sometimes your body takes more than one day to adjust to new moves, too! Break the habit – challenge your body and mind with Group EXercise.

GoodLife wants to know: what Group EXercise class are you going to try this week?

Courtney has been working for GoodLife since 2006 in various club roles. She’s now able to manage her true passion in this company – Group Exercise! She oversees the clubs in Peterborough and Cobourg. She also currently teaches BODYPUMP, RPM, BODYATTACK and BODYCOMBAT, and has certifications in CanFitPro FIS and NWS. She’s a regular contributor for the GoodTimes eNewsletter, and has an education background and Honours Degree from the University of Toronto in English Literature. She loves writing almost as much as she loves teaching Group Exercise!

Here’s the thing – if you’re like me and you exercise at other times in the week, maybe participate in a sport on the weekend or on an evening during the week, you’re bound to find times when you haven’t quite recovered from the week before and this feeling often drags on for long periods of the season/year.

Trying something new

Having started with a winter activity (mine is evening indoor soccer twice a week) I was finding the usual aching lower back and tight hamstrings. With my next scheduled activity around the corner and without feeling fully recovered, I joined a small group of male colleagues for a first try at BODYFLOW. We felt a little uneasy at first, in a female dominated class, so we set up towards the back of the room with a good view of the stage.

Following the instructor with every turn we all soon got into a rhythm with the music and any misunderstanding of the demands of the class were quickly swept away as we leaned and stretched our way into a sweat. Perhaps it had been too long since I last touched my toes, but I had forgotten just how far away they were from my fingertips and as someone aspiring to roll back the years on the soccer field this was a clear indication of my lack of movement and subtlety.

After an hour of my first class it was immediately apparent how much warmth I had generated through my aching muscles and later that same day I realised that not only had the aches and pains diminished significantly, but I also had also recovered more flexibility and had an eagerness to go and enjoy my weekly activity.

So I returned the following week to the same BODYFLOW class, to see whether the class could deliver improved recovery again. To my joy, I found similar results. This class was an ideal way for me to stretch out and prepare for my other weekly activities.

This class is demanding enough to build up a good sweat and a way to ensure that I stretch out all the important muscle groups which would otherwise go unexercised for days at a time. My message to all the guys out there that haven’t considered this class, “forget the name, give it a try, there’s a reason more and more men are now taking this class.”

GoodLife wants to know: do you BODYFLOW?

When Should I Eat?

Most people tolerate eating a meal 2-4 hours before exercise/a class or a snack within 1-2 hours before exercise. The closer you are to the class, the smaller your intake should be.

Pick HIGH CARBOHYDRATE Foods

Foods high in carbs are quickly digested and as such make an ideal pre-workout choice. They also fuel muscle and liver glycogen (carb) stores, which will help especially if you are doing 2 classes back-to-back. Carbs are found in grains/starches (pasta, rice, potatoes, cereals, crackers, bread, granola bars etc.) and vegetables and fruit (fresh, frozen, canned, or dried). Yogurt and milk also contain carbs.

Pick Foods LOW IN FAT

Fat is digested very slowly and can contribute to heaviness, cramping, and nausea if you eat too much fat before your class. Fat is found in high-fat meats, high-fat dairy, high-fat restaurant/fast food choices, high-fat snack foods such as chips, nuts, chocolate bars, butter, margarine, and mayo.

Pick Foods that are LOW IN PROTEIN & FIBRE

Protein and fibre are digested slowly. A small amount of protein or fibre in a meal is ok but avoid large doses to prevent heaviness, cramping, and nausea during the class. Protein is found in meat/poultry/seafood, dairy foods, nuts/seeds, legumes (lentils, baked beans etc.) and protein bars/ powders. Very high fibre foods to limit include bran based breakfast cereals, bran muffins, and legumes (beans) such as chick peas, lentils, etc.

Does it matter what Group EX Class I am taking?

Yes and No. If you are about to take a high intensity cardio-based class such as: BODYATTACK, BODYCOMBAT, RPM or BODYSTEP, you will need to watch your intake even more and make sure your portion is small to prevent cramps. Classes like BODYPUMP, BODYFLOW & YOGA have less chances to give you a cramp because they are more stable (not necessarily easier). NEWBODY, BODYVIVE, BODYJAM AND ZUMBA are sort-of in the middle.

So let’s put this information into some ideas:

2-4 hours before class (larger snack or meal):

• Smoothie with milk/soy milk, yogurt, frozen berries and banana
• Healthy granola bar, piece of fruit and glass of milk/soy milk
• Moderately low-fibre cereal with milk/soy milk, and fruit
• Toast with almond butter and a banana
• Pasta bowl with lean meat and veggies
• Sandwich/wrap made with lean meat and light condiments and raw veggies
• Yogurt parfait made with low-fibre cereal and berries

1-2 hours (snack):

• Piece of fruit
• Yogurt
• Glass of soymilk/milk
• Healthy granola bar

What is New Release week, you may ask? The LES MILLS™ group fitness classes at GoodLife are pre-choreographed (meaning the music and dance moves are designed by LMI program directors in New Zealand, and then shared in classes by instructors around the world) and every three months new music and moves are released.

January 23-29

From January 23-29, in more than 13,000 clubs in 75 countries, millions of people will put aside whatever else is happening in their lives and lose themselves for an hour in the pure exhilaration of one of our eight LES MILLS™ group fitness classes. And, we want you to be a part of that action!
For new participants, New Release Week is a perfect time to try out a new class – everyone is learning the new moves at the same time. For regular exercisers, it’s a change to the routine which will help you on your fitness journey; a simple way to initiate ‘muscle confusion’ where the muscles have to work in new and different ways.

Get Ready!

To get you ready for New Release Week, here’s a list of 10 things you can expect to feel & experience at your first class (courtesy of Sara Burton, Group EXercise Regional Manager):

1. Hang in There! You might feel like you’re the only one with 2 left feet at your first class. Your right foot kicks in about at about class 3 or 4. Remember, everyone else in the class started with 2 left feet at some point.
2. Feel the Challenge. You might feel challenged. Remind yourself that if nothing changes, nothing changes.  Feeling challenged means you’re stepping outside of your comfort zone to improve your fitness. Stick with it!
3. Take it Slow. You might have to take it slower at first. Slow and steady wins the race. Give yourself permission to “march and watch” or take lighter weights. Congratulate yourself for not quitting – everyone starts somewhere.
4. Ask for Help. Don’t be afraid to ask for help – you may find that the person next to you is really nice and doesn’t mind helping you.  They probably had a first day at some point.
5. Introduce Yourself. Say “Hi” to your instructor before the class starts, and let him or her know that this is your first class. You may find this helpful as it allows the instructor to pay special attention to your form, or help you with an exercise.
6. Let the Music Move You. You may find the music fun and motivating. Careful: you might enjoy yourself and work harder than you anticipated.
7. Be Proud. You might feel successful. Listen for the intensity options your instructor will offer. Every class has them so take the easier way at first while you’re learning.
8. Take the Journey. You may like the feeling of power, exertion, tension, relaxation, energy that comes from working out. Allow yourself to take the journey.
9. Enjoy the Benefits. You may sleep better, have more energy, live longer if you are more active. Now, those are worthwhile rewards, right?

And most importantly…

10. � Try it Again. You might want to come back – we hope you do!

With LES MILLS™ classes, you’re not just exercising, you’re joining in on something bigger than yourself – a revolution. You’ll fall in love with fitness as our passionate instructors and inspiring music tracks guide you through a huge variety of workouts that will change your life.

Here are 10 things you may experience at your first YogaFit class, courtesy of Paul Galloro, Group EXercise intstructor.

1. Increased flexibility – we’ll work through poses to help you become more flexible
2. Stronger muscles – a focus on strength will keep our muscles toned and strong
3. Reduced stress – focus on our breath will help ground us, keep us in the moment, and melt stress away
4. Increased body awareness – focusing on our body will help us honour and respect ourselves and keep us on track with our health and fitness goals
5. A safe environment to practice – we practice no judgement, competition, or expectations in YogaFit so you’re safe to explore your body and connect to it
6. A gentle cardio workout – the vinyasa (flowing) style of YogaFit means you will move seamlessly through sequences which will increase your heart and breathing rate, and even get your sweat going!
7. A mulch-leveled environment to meet everyone’s needs – whether it’s your 1st time or your 100th time doing yoga, there is always an option for you to honour your body and challenge it
8. YogaFit will make your day-to-day life easier – metal clarity and improved health all contribute to a more productive and active life
9. Reduces the risk of injury – keeping ourselves in top shape helps keep our joints safe and strong
10. For YogaFit SWEAT – detoxification!  We’ll flush out all the toxins from our body, keeping our bodies clean from the inside out.

Interested in trying YogaFit or other classes at GoodLife? Try us for free! Get your 3 Class Pass today.