A Brief Guide to the Interweb for Les Mills Instructors – Updated 2023 Version

There’s a file on the official page on the Book of Face telling you all the launch dates. If you ask for the launch date on the inter web chat pages you will be directed to the file and a huge debate will ensue.
Launch dates are recommendations only and you should probably follow your clubs guidelines. Or you could ask for advice on the inter web and a huge debate will ensue.
You can just mention the words Ongoing Development Point or Pandora’s Box and a huge debate shall ensue. They don’t really need to be in any particular context.
If an instructor does something that you don’t agree with you could message that instructor direct about it. Or you could post a vague post on the inter web and a huge debate will ensue.
The number for the office can be found on the Google and if you ask for it on the social inter web pages people will simply redirect you to this page or tell you to use the chat box and a huge debate will then ensue.
You should not rely on the app as a teaching tool (which confuses me because it has a playlist button but what do I know). If you do rely on it and it doesn’t work and you mention this on a social inter web page a huge debate will ensue… and you’ll be told you should also take another fifty two alternate ways to play music in case the first fifty one all fail. One could be a violin on which you could play the release on yourself if the app fails because let’s face it playing a violin whilst doing a burpee (sorry a sprawl) is probably more reliable than using the app, which is only a learning tool. I repeat it is only a learning tool…
Does anyone like the new releases? Ask on the inter web if you would like a huge debate to ensue.
When do you start to mix? Now you could go off LM guidelines or feedback from your classes, or you could ask the inter web and a huge debate will ensue.
How do you book a webinar you wonder? Surely that could be asked on a inter web page without causing a debate… try it…
You could also ask why there are no face to face quarterlies anymore on the interweb should you wish a debate to ensure (it’s in no way a cost cutting measure by Les Mills one can be assured).
If you decide to ask why there are no face to face quarterlies anymore you will be told by at least 326 people that they far prefer online webinars. Remember on the social pages of the interweb that some people have not yet realised that they can like something and someone else can like something else and that these things can in fact co-exist.
You should probably have by now bought an entire wardrobe of Adidas and burnt all your Reebok on a bonfire with a Reebok clad Guy on top. Please remember to thank Adidas for your new clothes that you did in fact pay for on the social interweb or it doesn’t count.
Where’s Dan?

* Please note this intended to be a joke and not to cause offence or start a debate on the inter web in any way.

* Also if anyone knows the best trainers for Body Attack now that Reebok trainers are awful please let me know…

Group Exercise Classes

My latest podcast delves into Group Fitness.

I talk about what group fitness really is, the negative spin it sometimes gets, wh I think people should give it a try, what the best group exercise for you is and some tips on how to make the most out of your group exercise experience.

Click Here To Listen

Hardest parts of the job

People think the hardest things about being a group exercise instructor is learning choreography or talking at the same time as moving or always thinking one step ahead so you can cue what is coming next.

These things are tough at first but I think there are harder things we face, here’s a few:

Morning classes – Don’t get me wrong, I love teaching morning classes, they set you up for the day. But if something goes wrong first thing you’re stuck! Wake up ill, train cancelled, anything like that and there’s nothing you can do to avoid cancelling the class. The centre often won’t be open for you to let them know far enough in advance to warn members and you’ll be unlikely to find cover awake and ready to go that early on.
Getting sick – In my day job a little cold is something I can work through, much harder to teach when you feel ill though, and I think fitness instructors are more prone to catching things. One, we are physically moving at high intensity more often than, say, a PT on the gym floor is, so our immune system is likely to be lower, plus we spend a lot of time in close proximity to a lot of people sweating away (think of the close proximity of bikes in a spin studio and how sweaty the room gets), is it any wonder we seem to catch everything going?
Cover- I personally have been pretty lucky when covering and never had any terrible experiences with members, although it’s a nightmare when you go somewhere new and nobody seems to be able to show you how the stereo system works! Finding cover however can be a nightmare, especially post Pandemic. I get it, I am pretty much at my perfect balance of classes so not really looking to take on cover and tend to only do it as a favour now, but it does make trying to take time off hard.
Lack of equipment – Those times when classes are full but some bikes are broken, or there’s not enough weights / steps to go around. Trying to find solutions to allow everyone to participate when members who’ve booked on are, quite rightly, annoyed by these challenges is tough at times ad it feels awful when there is no option but to disappoint someone.
No air con – Nobody enjoys this, members or instructor, and it’s tough to stay positive and keep people moving knowing that everyone is struggling in the heat.

Everything you need to know before you try Les Mills Body Combat

One of the classes I’m qualified to teach is Les Mills Body Combat. This was the class that made me want to become an instructor so I really enjoy teaching it and always encourage gym members to give it a go when it’s on the timetable.

I do get that it can be a bit intimidating for new people the first time they come to class. The moves are fast and the terminology can be confusing! But it’s also great fun and punching a kicking the days frustrations away can be incredibly satisfying!

If you are thinking about trying a class for the first time but are nervous and unsure of what to expect here’s a few things that I hope will help ease those uncertainties and allow you to have a great first experience:

It might sound obvious but tell the instructor you are new at the start- it will help you feel relaxed and they will be able to make sure you’re ok throughout the class and will make sure you have a good first experience.
There are three formats of the class- an hour class (all 10 tracks so sometimes it will be shorter as the length of a track can vary depending on intensity), a 45 minute class and a 30 minute class. The tracks in the shorter (express) versions are selected to still ensure you get maximum benefits from the class despite the shorter time frame (but are the same tracks as the hour class).
Body Combat is mixed martial arts inspired. You will experience tracks based on a variety of martial arts throughout the class as well as incorporating some MMA (Mixed Martial Arts) training.
Don’t worry it’s non – contact. You will be punching and kicking an imaginary opponent or bag (so the air really!)
You don’t need any equipment – just you, your gym kit and trainers (and some water!)
The moves are choreographed to the music but don’t worry if you aren’t great at following a beat at first- you will still be getting your heart rate up even if you don’t get every combination of moves straight away. Following the music and combinations will get easier and when you do nail that combo to the beat you feel amazing!
You are mirroring the instructor’s movements. If they say right foot forward, they will put their left foot forward so if you imagine they are your reflection in a mirror and mirror their moves you will find you are soon putting your right foot forward without even having to think about it! Don’t worry if you new to group exercise we know this takes time to get used to!
Once they press play the instructor will generally not pause the music unless you need time to grab a mat. This is to keep the heart rate and intensity of the workout high. That doesn’t mean you can’t take a break if you need one- listen to your own body – the instructor won’t mind, just come back in when you are ready.
It is a tough cardio workout. You are going to burn calories. You will get out of breath- that’s ok it’s why you are there. If you need to take a break take one, grab some water and come back in when you are ready.
There are always opportunities to work within your own personal limits. The instructor will give different options throughout the workout to either dial the intensity up or down. So if you don’t want to jump there will always be a move you can do instead that doesn’t involve jumping but still provides lots of benefit. Equally the instructor will be able to guide you in how to improve a move to increase the intensity if you are ready to challenge yourself a bit more.
If you are new there is something called Smart Start. Effectively it means you are allowed to stay for a few tracks. When you feel like you have done enough you can leave (make sure you stretch before you leave the gym!) then each time you try the class, see if you can stay for one extra track until you can do the whole class. New exercise classes can be tough, we know that, but you don’t need to be put off from trying them because you aren’t sure you are ready for a full class yet.
There is a lot of terminology that may be unfamiliar – jab cross, uppercut, hook, roundhouse kick etc. It might take a while to remember what each move is but don’t worry you can watch the instructor throughout and over time you will start to take on board what each strike is so you can react quickly to cues.
When you strike imagine your opponent is your height! The instructor will tell you which body part to aim for with each strike – if you imagine the opponent is your height you will get the most effective workout possible.
It doesn’t matter if you can’t get your leg to head height when you kick (I certainly can’t!)! You will probably find as you attend more often your kicks will get higher, but the range of your kick will have a lot to do with your flexibility so don’t worry if you can’t kick as high as the person next to you – work within your own range of movement and just challenge yourself to kick a bit higher as time goes on.
If you have done martial arts training some of the moves may feel ‘wrong’. Some of the moves in Body Combat are modified to ensure they are safe and effective for a group exercise environment. It’s a martial arts inspired class – not a martial arts class.
Combat is an amazing core class. All the moves involve massive work through your core and your instructor will coach you how to effectively work the core throughout the class. So as well as burning lots of calories and increasing your CV fitness you will also find the workout does great things for your waist.
If you have a question about a move, go and chat to the instructor at the end of the class. We generally love talking to people and want you to get the most out of the class. If you aren’t sure if you are feeling a move ‘in the right place’ ask and we can spend a few minutes on your technique to ensure the following week you are confident you are getting the most out of that move / track / strike / kick.
Instructors get a new track list every three months- at which point they will teach this in it’s entirety for around 6 weeks. After that they will ‘mix’ older tracks into a playlist to keep it interesting for you and keep challenging your fitness levels until they get their next playlist. In other words – you won’t ever get bored.
Finally- it’s an exercise class and it’s meant to be fun. Don’t worry if you struggle with a move or aren’t great at certain kick- ultimately it’s all about moving and having fun whilst doing it so try not to take yourself too seriously.

Virtual Reality

Last month I went to visit my friend who has always been into technology and she had recently bought a Virtual Reality headset and one of the things you can do on the headset is a virtual Les Mills Body Combat and I gave it a go.

Now it’s not doing Body Combat in the normal sense, you don’t do a full class and it’s not to the music in the traditional way and of course is largely punching as virtual reality kicking isn’t quite yet a thing.

What it is however is actually pretty addictive, once you have the headset on it feels very real and you can feel the objects coming towards you as if they were real. The classes are pretty short, the beginner / practice ones are as short as 5 -10 minutes, also the headset means your movement can feel a little clunky and you can’t really jump about. However you can really get into it and get a bit of a sweat on just because of how immersive it can feel.

Overall, with the technology as it is, it is still probably more of a novelty activity rather than a full on exercise regime, however if you aren’t currently doing that much exercise it can get you moving and is motivating enough that you might actually want to do it every day.

It is of course expensive, I’m not sure how many people at the moment could afford the headset, remotes and subscription but as the technology progresses I’m sure it will become more affordable.

In terms of Les Mills it’s clear Body Combat lends itself to the new technology although to make it more fitness and less experience both the headset would need to be lighter and they would need to work out how to incorporate more lower body into the workouts. What I’m not sure of is how they could lend the technology to the other programmes – Body Step potentially if they developed a Virtual Reality Step but that would add to people’s cost but beyond that I’m not sure. Whether that will affect Les Mills decision to continue to invest in the technology will be interesting as there is certainly potential and it would potentially encourage a whole other demographic of people to move more. That being said they have invested a lot in the Trip, which also requires a big investment by gyms so they may well decide to stay in for the long run with it.

Mental Health Awareness and Loneliness

You may have seen already that this week of Mental Health Awareness Week and there will be plenty of people sharing their own experiences with their mental health struggles, raising awareness of the struggles many people face on a daily basis, as well as lots of practical advice.

As ever, however, there is a specific theme to the week and this year it’s loneliness and how this can affect people’s Mental Health, so, to keep with the theme, I wanted to focus this blog on this particular topic in the fitness arena.

Exercise is accepted as being good for our mental health, but if you don’t currently do much in the way of exercise it may seem like exercise is often a pretty solitary pursuit. The first instinct for most of us when we think exercise is going to the gym or maybe for a run, things where it’s going to be you doing something alone. The idea of training with other people if your new to exercise can also seem pretty intimidating, even just going to the gym when it’s busy can feel like a lot. So it’s not surprising that for many people struggling with their mental health and feeling isolated and lonely, the idea that exercise could help not only with their mood but also with meeting people, seems a bit of a stretch.

When I first started exercising I persuaded a friend to come to a Zumba class with me because quite frankly I was overweight, unfit and no way was I going alone. I loved it, she hated it. As much as it made me feel unreasonably nervous I went back for class two by myself and then class three, class four and so on. Over time I tried more classes: Body Jam (ironically now the first Les Mills class I tried and one now I couldn’t do well if my life depended on it), Circuits, Street Dance, Body Combat, HIIT and Body Pump. I started seeing the same faces each week, started saying hi (always having a spot helps here!) and over time met people, many of whom are still friends to this day. In fact some of my best friends I met through classes. As much as attending classes involves only me and I don’t need anyone with me to attend it’s certainly led to me meeting a lot of people and realising gyms can be very much a community.

So if you are feeling isolated, maybe you’re in a new area or life has changed recently and you’ve found yourself with time on your hands and fewer people you feel connected with, exercise can be something that provides more than just an endorphin boost.

Now, granted training in the gym isn’t always the easiest way of meeting people. If you’re lifting or on a piece of cardio kit you won’t naturally meet new people (although you might start to see the same faces if you go at regular times and again get to know those people, but there are plenty of other options which lend themselves a little more to widening your social circle.

– Group exercise classes allow you to keep to yourself but you will see the same faces every week so getting to know people organically is much easier

– Group PT / Small group training, much like classes will mean you end up training with the same people each week, and will involved more interaction, making it easier to get to know new people. This can also be a more cost effective way of trying PT sessions.

– Lessons. Do you want to learn to swim better or dance or try another skill. Signing up for lessons in something active is another way of meeting people who you have an interest in common with, which is great if your nervous about small talk!

– Joining a sports team can be a great way of enjoying training whilst also getting to know new people, there will often be team socials to help you get to know your team mates away from the pitch.

– Running clubs, much like sports teams, often have social events planned as well as runs, meaning you can run at your pace then meet people after.

-Cross Fit, a bit like group exercise, if you join a box you’ll often find you see the same people each week, making it easier to get to know new people.

– Online apps, as much as these seem a bit anti social, you will often find online PTs also have a social media group for their clients. Whilst not immediately a face to face option for meeting people these can allow you to connect with similar people and many people find people they connect with and can chat with even if they are miles away in groups such as this.

These are just a few ideas of ways you can help your Mental Health with exercise whilst also connecting with new people, which in itself can also benefit your Mental Health.

You can read more about the official campaign, including downloading some resources for specific populations below.

https://www.mentalhealth.org.uk/campaigns/mental-health-awareness-week

How to get started with Les Mills Body Pump

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.
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!
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.
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.
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!
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.
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.
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!
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.
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!

10 Les Mills Myths

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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.

Things all Les Mills Instructors Know – Covid -19 Special

Being a fitness instructor has changed. Here’s a brief guide to being a Les Mills instructor in the new Covid-19 world.

How do I work Zoom has replaced what is the number for the office as the most commonly asked question on all instructor pages.
Nobody knows what release we are now on for any programme. Some instructors opted to skip a release, some did not and Les Mills United will be a release in between the numbers we don’t know anyway anymore. Nobody has asked if we will have to pay for it. I’m quite surprised by that.
Launches and what to launch are still a hot topic even though we quite clearly won’t be able to do a traditional launch for a while yet.
I’m still slightly surprised nobody has asked what the best trainers for training on carpet are yet.
If instructor led Zoom classes prove anything it’s that virtual is not yet ready to replace live classes.
Either all instructors have very tidy homes or people did a lot of cleaning at the start of Lockdown.
We are willing to pay A LOT for barbells.
Could you teach in a facemask has replaced dumbbells in Body Pump as the most controversial debate.
Largely because it’s ok to use Dumbbells in Body Pump now… Glen said… only took a worldwide pandemic to sort that out.
We are all thinking about teaching in the rain, because we live in the UK and it’s summer time, so obviously it’s going to rain every time we teach outside.