How to get started with Les Mills Body Pump

  1. You don’t need to start heavy. I mean you want to use challenging weights for you to get the most from the class but that doesn’t mean matching regulars plate for plate in class one, it’s about lifting what you can and seeing how you progress, so don’t be put off by looking through the window and seeing lots of people lifting more than you think you can.
  2. If you can get to the class at least 10 minutes before you will have a more enjoyable experience as you will be able to get set up without rushing, including time for that last minute nervous wee!
  3. Say hi to the instructor. Tell us you are new to Pump and we will help you get set up and make sure you’re ok during the class.
  4. As a general rule you will need: a bar, clips, a variety of weight plates, a step and a mat every release. The only things you actually need to bring with you are some water and perhaps a towel.
  5. It’s ok to be confused at first. There’s lots of moves you may not have heard of or done before, the beat can be fast and we have pretty short changeovers between tracks. Your instructor won’t mind (or call you out) if you take a bit longer to grab some water and change your weights or don’t quite get things straight away – all of us have felt that first class confusion!
  6. There is a thing called Smart Start. If you get to the back track (track 4) and you have done as much as you can that’s ok – you can leave (no need to put equipment away the instructor will do it at the end of the class). Just give the instructor a nod or a wave so we know you are ok and then next time try and stay for one extra track until you feel ok doing the whole class.
  7. Alternatives are there for a reason. If we say you can drop the weight if you’re struggling we really mean it. Doing the moves well in a modified position will bring greater results than trying to do a move with a heavy weight but poor form.
  8. The music is a huge part of Body Pump. Not only does singing along help you power through a workout but the tempos we use allow us to work our muscles in different ways across the class, so when the instructor tells you to slow down or encourages you to follow their rhythm they aren’t just an OCD maniac – they’re trying to maximise your results!
  9. You will feel it the next day. You do a lot of reps in a Pump class so don’t worry if DOMs hit the next day – it does get easier over time.
  10. It’s a fun class. Don’t feel nervous about starting, turn up, smile, do what you can and enjoy the music whilst giving something challenging a go.

Your First Group Cycle Class

Group Cycle, often known as spin. There are other variations such as Les Millls RPM too. One of the most inclusive classes in a gym. Also the one that in my experience people are most scared to try. I can see why- it looks tough (for good reason – it is) and everyone looks like they know what they’re doing (they don’t, honest) and it looks technical (you have to set up a bike – this was my biggest fear at first).

So if you’ve ever wondered about trying a class but aren’t sure if it’s for you here’s the low down (from my perspective) for first timers on how to get the most out of the class.

  • Everyone is welcome- all fitness levels. Yes it will be hard but you really can go at your own pace
  • Every instructor’s class is different. So if you don’t like mine try someone elses – there will be a style you like / format you enjoy / class with music you love out there- shop around! I sometimes teach rides where we work along to the music other times I teach HIIT style tabatta, some people do races and competitions. I won’t be offended if you try my class then I see you at someone elses next week!
  • One thing to note, trade marked classes such as Les Mills RPM will be similar in every gym / with every instructor. They are pre- choreographed and so you will always get the same format – even if you go to a class in a different country. This really suits some people, especially if you like routine.
  • Get there 10 minutes early and say hi to the instructor. Tell them you are new, tell them you are nervous. They will be nice, they will look out for you and they will show you how to set up your bike.
  • There will normally be modifications or different levels you can work at and the instructor will always offer these different options throughout the class- take the ones that suit you. Never tell yourself you are doing the easy option. They are just different and people take different options for all sorts of different reasons.
  • Put some resistance on the bike – going too light sounds like a good idea (especially when you feel like you are going to die half way through!) but it will mean you bounce – this will hurt your bottom, believe me. After my first class I walked like a cowboy for a week.
  • Always make sure your feet are strapped in – loose straps are dangerous. Dangerous is bad.
  • There is normally a brake on the resistance button. Normally by pressing down on it you can stop the feet dead. It’s useful to remember just in case! The instructor will tell you about the bike if you introduce yourself at the start.
  • Don’t be afraid to add resistance when asked to. If you add too much you can always take it off. You’re there to get fitter – challenging yourself is the way to do this. Noone will laugh if you get stuck!
  • Take water – you will sweat, you will get thirsty.
  • Maybe take a towel- I refer you back to the sweat!
  • Taking recoveries is fine. You are meant to work hard- if you push so hard you need to take a moment then well done. The instructor won’t shout at you – just sit on the bike, keep the legs spinning and come back in when you are ready.
  • When you are new it can seem like everyone else is faster and fitter than you. Remember they may have been doing this a long time and have conditioned themselves to last the full class. They will not have been like that in their first class so don’t beat yourself up. Try your best, try and enjoy it and just focus on giving your best effort. Nobody is there to compete with anyone else so just work at a level right for you. Nobody is going to judge you.
  • Cycle classes are meant to be hard- the great thing is as you get fitter you can go faster and at a heavier resistance so it stays effective and never gets to the point it feels ‘easy’
  • Above all Group exercise is meant to be fun so relax and smile – the music and other people make it more interesting than just sitting on a bike in the gym!

DOMS

If you’re new to training and have just joined a gym you might be experiencing a little muscle soreness after your workouts right now. We call this Delayed Onset Muscle Soreness or DOMS and it’s nothing to worry about, it’s your bodies reaction o doing something new. Here’s a few things to remember:

  1. DOMS are temporary — depending on how intense they are you will feel OK again in about two to four days without having to do anything (if you don’t feel better by then it might be an injury).
  2. Make sure you warm-up and cool-down. Making sure your muscles are prepared for exercise and safely recover from physical stress can help reduce the likelihood of DOMs (they won’t guarantee you won’t get them though).
  3. Build up the intensity of your training slowly. If you’re brand new to any type of training and don’t build up your weights / distance etc. your body will react more dramatically to the stress (plus you increase the risk of injury).
  4. If you’re suffering from DOMs try gently massaging the area affected (tip getting a deep tissue massage will not make you feel less sore!). Likewise using a foam roller to gently roll out your sore muscles may help.
  5. Keep moving whilst you have DOMs. Not really intense exercise, allow your muscles to recover – but getting the blood flowing and muscles moving (walking, easy biking, swimming) can help you feel better.
  6. Drink lots of water – drinking water makes everything feel better!

Toxic Diet Culture?

Today I saw a post referring to calorie counting / losing weight (dieting) as toxic.

Toxic!

In 2022 can we please stop referring to anything we don’t personally like as toxic? Because whilst calorie counting may not be right for everyone that doesn’t mean it’s toxic. same with weight loss.

Now, quick caveat, there are people for whom calorie counting isn’t a good idea, it can indeed for some become obsessive and be damaging. For those people yes calorie counting is not to be encouraged.

But for many calorie counting is the most simple straight forward, cost effective and practical way of creating a calorie deficit – which if you want to lose weight – is what you need to achieve.

So let’s reframe the notion that calorie counting is toxic. Calorie counting is simply a method of tracking energy intake which for some people will work well but whom for some may not be beneficial.

Swimming is a very good way to exercise. Except not for me, because I can’t swim. Does that mean swimming is toxic and a bad way to train, because it doesn’t suit me? Pretty sure everyone reading said no in their head just then.

Very few things in life are in themselves toxic, our relationship with something may well be toxic, that doesn’t mean it is also toxic for everyone else.

Diets get a bad rap, because traditionally they’ve been seen as restrictive and not sustainable. That’s really not the case these days. Most coaches will encourage sensible calorie deficits and won’t suggest you cut out food groups or stop eating your favourite foods.

Diets are just using a bit more energy than you consume each day to create a physical change in your body. Unless you’re doing that to please someone other than you it is not toxic.

Certain things might be a bit triggering to us personally, that doesn’t mean they’re automatically toxic, I think it’s a bit unhelpful to ourselves not to recognise that, as it puts all the responsibility for our reactions onto society, when in reality we can’t control what other people say or do so we have to instead look to control how we chose to react to it.

Fitness Business Tips

Bit of a different blog today – I send out emails occasionally regarding running a fitness business – here’s today’s email about planning for the next 12 months and some things to think about …

I think for plenty of people in fitness, 2020 and 2021 have been a bit all over the place business wise.  Gym closures and changes to capacity, people’s training habits and general uncertainty have led to changes for almost all of us, some dramatic, some less so, some positive, some maybe not.

The new year is a great time to look forward with your business though, make changes, fine tune things, start new projects.

So here’s my practical tips for 2022 which I hope might help some of you as you hopefully take some time to review your plans for the next 12 months:

  • The goal of business is not to make a loss just to not pay tax.  Buying things for your business you need will of course reduce your profit thus your tax bill, but buying things for your business for the specific sake of reducing your tax bill (as many people often seem to do) is a false economy as all you’re doing is recuing your profits by buying things you don’t actually need.
  • Instead look for ways to increase your actual profits so you’re happy with your income after paying tax.  This of course is done by selling more of your product but you can also do this by reducing outgoings smartly.  For instance,  are you a group ex instructor or PT as a second job?  See if you can volunteer to be a first aider for your workplace meaning you don’t have to pay for your own First Aid training.
  • In terms of increasing your business do you have lead generators set up?  If not this is the year to sort that.  Do you have a mailing list to keep in touch with people (if they leave your gym, can’t come to class and so on)?  Do you advertise on Instagram but only to your current contacts without thinking about reaching out to your potential customers via paid or unpaid options?  Have you established enough of a brand that potential customers feel you are the fitness professional they want to trust?  Do you need advice on how to do these things?  If you do maybe this is the year to look into this, because being a great coach is only part of running a self employed business.
  • On that point though, are you still being a great coach or instructor?   Especially over the last couple of years as client’s needs and situations have changed it’s important to check that we are still offering the best service for clients.  Lead generating is important but ultimately retaining clients and getting referrals is the best way to make a decent profit, so now is a great time to check that you’re still offering what your current clients need.  Refine your products, check they are clear in what they offer and that you are delivering it.  If your clients are getting what they are paying for they will a) stay b) recommend you.
  • Develop a plan for growth.  Do you want to scale your business in the next few years?  Use 2022 to start planning how.  In the meantime though coach your clients with the model you currently have with 100% commitment.  Ambition is important but so is staying focussed on the present at the same time because we can’t build on our current foundations of clients if we provide a poor service whilst developing bigger plans in the background.
  • If you’re working and developing a business in the background accept you’re going to have to be tired for a while and put in a lot of hours to get to where you want to be.  Your ambition may be to reach that perfect work life balance but the hard truth is that whilst you work to get your business to the point where you can work the 4 day week or work anywhere in the world you will actually have less ‘you’ time.  Take care of yourself to avoid burn out but if you start providing a rubbish service because your tired after work you won’t retain clients and struggle to build up the business. For now make sure what you offer to clients is realistic for what you can do with the time you have.  A smaller client base or smaller product offered really well is going to be better for your business than an all ‘singing all dancing but never quite reaches the standards you sell it as’ one.  That way you are less likely to be miserable and more likely to grow.  

I hope these are useful when you sit down and think about your plans for the next 12 months.  I know they are all things I’m considering as I do this personally.

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I’m Back!

This week, after a break over the summer due to personal reasons, I’ve come back to my full Group Exercise teaching schedule (around my day job so not actual full time teaching).

Immediately after my first class I remembered how much I love teaching and classes. Do I feel like I need to get fitter still- yes, did that matter much? Not at all. The connection with people and being able to coach and encourage people to feel like they worked hard and enjoyed it makes it one of the best jobs you can do. My favourite feedback was that was hard but I enjoyed it, because that’s exactly how it should be, we aren’t training for the Olympics so it should be enjoyable and make you feel good (even if at the time you’re swearing under your breath!).

What I also realised is I’m effectively starting back and with that need to take my own advice and ease myself in. I need to teach all my classes of course so I can’t just do a couple this wee and build up (or leave early) as members can. What I can do is plan my week accordingly. As such I made sure at the weekend that I’d done a food shop, meal prepped, got clothes ready for the week. I’ve kept my diary as clear as possible so in between work and classes I can chill and recover as I knew I’d be more tired than usual this week.

Sometimes you need to acknowledge how much you can reasonably take on and succeed with and whilst it’s good to challenge yourself, doing so to a degree where you’re likely to feel rubbish or like you’ve achieved nothing because you burnt yourself out is counter productive.

Why don’t you train legs?

Why don’t you train body parts is a common question I get from people when they ask what I did in the gym on any given day.  That I don’t train legs one day, back and biceps the other, chest and shoulders the next confuses some people.

The ‘Bro Split’ type of training is how most people start training in the gym, it’s probably the most accepted way of training, and works very well for certain people.  If you are very lean and looking for specific aesthetic goals for instance, or if you want to manage your energy levels around other training training body parts per session can suit you well.

I think it’s useful however for people to understand that it isn’t the only acceptable way to train.  Just like there are many ways to manage your diet and no one way is better, what works for some training wise will not suit others.

I teach group exercise, train PT clients and have a full time office job, I also like running, so I don’t really have time for four or five sessions all lasting an hour plus focusing on specific muscle groups.  More to the point I don’t really have any interest in doing so.  I’m not looking to get super lean with a six pack.  I like food too much for that and to be honest just want to be fit, healthy, strong and enjoy my training sessions.  For me a training session that leaves me feeling good and fatigued and is done within 30 to 40 minutes is the goal, and two, maybe three sessions is the max I can fit in – often training in my lunch hour.    

So sessions that involve big lifts that use multiple body parts are more effective for me.  Focusing on squats, deadlifts, rows, thrusters for example essentially give me more bang for my buck – maximum results in minimum time.

Of course for others, with different lifestyles and goals, that would not work best for them.  Here lies the most important thing t understand about fitness.  We are all different, what and how much we eat and what, when and how we train will be different for all of us.  If your friend has amazing results and you do their exact same thing it doesn’t mean you will also have amazing results. 

Get a coach, and follow their advice and ignore what everyone else is doing, as just because you’re doing something different to others doesn’t make you right or wrong.  More to the point if you are training with a coach that gets everyone to do the same thing, ask questions.  Because even if your coach specialises in a certain group or area and therefore advises generalised things specific to that group, your actual individual training will be slightly different to your peers.  For instance I work with other group fitness instructors – there are general areas of advice which apply to the all – the type of training we work well with, nutrition and energy level challenges we face etc. tend to be quite common.  However, we still al have different goals, different likes and dislikes, different starting points, so our actual training needs to be programmed differently and some pieces of advice may not apply to us specifically.

Understanding that you don’t need to follow every trend and can (in fact probably should) let some things pass us by and focus on the things that actually serve us, is probably the best fitness lesson out there.

10 Les Mills Myths

  • You need to write Follow or F in the comments to follow a post

Turning on notifcations doesn’t wrk in LM groups obviously.

  • The number for the office is the one piece of information not stored in Google

I see no other reason for the frequency of this question online.

  • If Reebok puts the words Les Mills on an item of clothing it immediately increases in value by around 25%.

At least that’s what Reebok believe according to their pricing structure.  Les Mills instrcutors also get a discount, except ironically, on the products most aimed at Les Mills instructors.

  • The Michael Jackson eating popcorn meme is a hillarious comment on any Facebook post

Obvs.  Who doesn’t laugh out loud every time it’s posted?

  • Bracing your abs is a vital coaching cue

Even though nobody has any idea how to do it really and no member has ever actually listened and responded to it.

  • You should follow the Master Class

It’s a ‘master class’ after all, except whenever you are being assessed, as if you do as they do when being assessed you will be told you need to talk less.  

  • You are not allowed to disagree with someone else on Facebook

Heaven forbid someone have a different opinion to you on a release or anything else.  You cannot just not agree with one another and carry on with your day, nor can you ignore it and scroll past.  You must tell them they are wrong, and more to the point being wrong makes them the worst human ever.

  • Body Pump becomes ineffective if you use dumbells

Or at least it did until Pandemic times, now it’s fine, because unprecendented times call for unprecedented changes in the science of Body Pump.  Or because it really never mattered to start with.  Whichever version floats your boat realy.

  • You should only teach from the last 10 releases because people don’t like the older stuff

Which is odd because even though my classes love the new stuff (and are a wide age range) they always get excited when we start to mix and they can request the old favourites.  A hard core sprawl based Combat track might get the heart rate up but no one works harder than in the old boxing tracks when the music is upbeat and the combo simple.  Also does any Combat instructor go a week without someone asking for Pirates?

  • A Smart Bar is better than a non smart bar

I mean I kind of get the convenience of the clipping another plate on with ease but apart from that they are very expensive for what they are, and I’m still slightly confused about what makes the smart step smarter.  I’ll give the CX bands their better status glory.

We Are Back

Today we head back to indoor classes. That means more than just doing classes again, it means a change to routine, sleep patterns, activity levels, how I plan my week.

I think we have all wondered over the last few weeks about our fitness levels, how we would feel in the first few classes back. We’ve all looked forward to seeing people again after such a long time.

Remember this week however, if you are back in the gym doing classes, whether as an instructor or participant, that fitness levels will improve. It is however bound to feel a bit tough at first, but that’s ok, because it will feel like that for all of us.

What I think we need to focus on this week, instead of ‘getting back to where we were before’, is making sure we don’t over do it and making time to recover as well.

There is bound to be a bit of an urge to go for it, and for instructors, you’ve no choice but to teach all your classes. I think it’s worth remembering however that when we fist started doing classes we probably built up to the levels we were at when Lockdown hit. Since then there’s been over a year of upheaval and it will take a bit of time to ease back in to feeling ok with our previous levels of activity. You might have noticed if you’ve gone from working from home to back into the office, just that change to your day can actually be pretty knackering.

Enjoy your classes this week, but rest and recover too.

Are you ready for classes?

Who’s slightly nervous to get back to classes?

I’m really excited to get back to teaching and to see everyone again and move to music (I find it so much more motivating than working out alone) but I’m also a bit apprehensive about how hard it’s going to feel in those first few classes.

The truth is, no matter how much I prepare in the gym I know that doing a full on group cycle class for 45 minutes or a HIIT class is going to feel really tough. I remember after the first lockdown when I taught my first class I was beetroot after. Like redder and more sweaty and out of breath than I think I’ve ever been. Sitting on a bike had never felt so uncomfortable (three classes in 24 hours when you haven’t sat on a bike for a while is an experience let me tell you).

Of course that makes me a little nervous, but I keep reminding myself that everyone else is coming back from the same break. If I struggle a little during a class I’m likely to be feeling the same as many of the class members and together we will all get used to training again and gradually rebuild our endurance levels.

Ultimately I know none of that will really matter because as soon as we start and the music starts playing it will feel so good to get back to it any tiredness will be totally worth it.

So if you’re nervous about your fitness or whether you’ll be able to get through a class when we re-start, don’t be, fitness is a never ending journey and we will always have periods where our fitness peaks and troughs and at least this time many of us will all be in the same boat and the same time.