Les Mills Launches Are Coming

For the Les Mills Instructors among us launches are coming!

One thing that keeps cropping up in conversation this week is how hard it is to keep on top of your training, nutrition and positive habits whilst also learning new choreography.

Here’s my ideas for getting through the next 10 days of cramming and still feel good about YOU:

1. If you can, meal prep once a week, that’s going to mean you have good choices ready to grab and stick in the microwave and reduce the chances of getting a takeaway when you are tired and busy cramming.

2. Same with snacks – have lots of good snacks to hand because learning chorey always makes you want to snack – FACT!

3. Another option for these two weeks each quarter is order a week or two of meal prep to completely avoid the stress of thinking about food yet stay on track!  If you’re prone to buying food rather than planning when you are busy leaning the new stuff this could actually end up more cost efficient anyway.

4. If you’re short of time drop out the cardio element in your training sessions and use your physical practice sessions as your cardio. Added bonus is that going all out at least once when practicing the new releases means you’ll be prepared for how it’s going to feel on launch day!

5. Don’t be an all or nothing person…

Do you know what positive habits you practice daily?  Perhaps you have a great morning or evening routine or drink a pint of water upon waking, maybe you always pack your bag the night before.  ALL those little things help add up to a positive mindset and approach to your health. IF you don’t train for a week or end up going over your calorie goal a few times you haven’t gone off the rails and lost all progress / fitness levels – keep up with those little daily habits and everything will still be in place for you post launch!

6. You are in control – one of the best ways to make lifestyle changes is to create systems. One systems could be to take some time to plan in appointments for when you will learn chorey and stick to those appointments. Feeling more in control of how you use your time can help reduce stress levels even if you’re still crazy busy!

7. Don’t create undue stress for yourself- you’ve got new stuff to learn. So the week or two before launch I like to go back to my go to tracks, the ones I know in my sleep- you haven’t got to add extra pressure to yourself by learning members requests or extra tracks for your current mix if you’re already feeling pressure (be honest the ones you know in your sleep are actually probably the members favourites anyway, hence why you know them so well!)

8. Sleep. Sleep helps you retain information – being tired doesn’t, so no matter what you need to let slide for a few days don’t make it sleep!

9. That being said don’t beat yourself up about letting the not important stuff slide.  You will know what is a non negotiable in your life.  Yes, you will need to keep balancing those plates, but everything else, well it will still be there on 7th July.

10. The week after launch can also be a tough week physically – all the adrenaline from learning and then teaching for the first time is draining and I often feel more tired and emotional the week after. So if that happens don’t beat yourself up, a few days off training can be beneficial in cases like that.

I hope some of the above ideas help, and if you aren’t a Les Mills instructor many of these ideas would also work for other stressful situations not just launches!

This blog is based on some of the principles we work on developing in Jump 4.2 – an 8 week online fitness, nutrition and mindset programmes designed specifically with group ex instructors and enthusiast in mind. If you want to find out more click the link below to get details for the next intake on July 1st.

Jump Priority List

Tribal Gathering Manchester 01.06.19

On Saturday I went to Les Mills Tribal Gathering in Manchester.

This is an opportunity for instructors to try out the new releases and catch up with one another, and this one was a bit special because the Programme Director for Body Pump and RPM, Glen, flew over from New Zealand to teach.

It’s a long day- I was up at 6.00 am and got to bed at 3.30 am the next day!

Below is a 5 minute video to give you an idea of what a day at a Tribal Gathering is like!

P.s. I am not a good camera woman but I thought this would be more interesting than me writing about it!

 

Post Launch Feels

By now most of the Les Mills instructors reading this will have taught the new releases at least once (I literally just finished teaching my first solo run of Body Combat, did Body Pump this morning).

My thought process at this point each and every quarter (pretty sure I’m not alone):

  1. Thank *** for that.
  2. That went better than expected (i.e. I didn’t have a brain freeze and just stand there staring blankly at the class – therefore I win!).
  3. I actually like that release a lot more than I thought I did.
  4. I want to go and sit in a quiet dark room for a while.
  5. I will now almost definitely get some kind of cold as my body relaxes and the adrenaline subsides!
  6. Next quarter I will be better at learning and not stress myself out panic learning the cool down the night before.
  7. I lie to myself a lot.
  8. Also the cool down is legit the hardest part of every release to learn!
  9. My body hurts. Why are all classes so much harder when you do them in a class situation than when you practice?
  10. I get to listen to normal music again instead of the same twenty songs on repeat whilst doing finger choreography.
  11. Except to be honest I don’t want to listen to any music at all right now – my brain just want quiet.
  12. I’m so glad I don’t have to do this again for another three months.  Three months of being able to teach without pre – game nerves and brain overload.
  13. Looks on Facebook – someone is already talking about mixing … Like can we not have a couple of weeks to enjoy this one before we need to worry about remembering other stuff!?
  14. Gets home, eats chocolate because teaching the new ones successfully earns you chocolate.  Possibly add wine.
  15. Go to bed- dream about choreography because now it’s ingrained in your brain (why is it never ingrained in your brain ahead of teaching it!?).

Twenty Things You’ll Know if your a Les Mills Instructor

 

  1. You can make reference to Dan, Rachel, Glen, Lisa and Diana to any fellow instructor confident they will know exactly who you are talking about- we have no need for surnames here.
  2. Except for Kylie Gates- for some reason, you will always full name Kylie Gates.
  3. You have at least one friend on Facebook you know only through the LM Facebook page.
  4. You probably like spamming Facebook posts with pictures of cats…
  5. You can actually hold a debate about the use of dumbbells for at least an hour, even though you don’t really care because essentially a 5kg dumbbell weighs the same as a 5kg plate and is just easier to hold than most plates.
  6. Reading the comments section is often more entertaining than [insert programme you find entertaining here]
  7. People who put an F in the comment section haven’t yet realised that you can follow a post by turning on notifications.
  8. You are keeping an eye out for a No Time For Average vest on the Vintage Emporium page.
  9. You probably have an opinion on the best trainers to wear for Body Attack.
  10. Body Jammers have to sign a secret agreement that they will wear a checked shirt around their waist at all times on Initial Module Training.
  11. All Combaters secretly wish they’d bring gloves back because gloves make you feel badass.
  12. You will either download the little recommended launch schedule at the start of the year or you will ask for it on Facebook every quarter – even though it’s saved in the File Section.
  13. At some point you will have mimed out choreography in a bar. And your non Les Mills friends thought it was H.I.L.A.R.I.O.U.S. … Honest…
  14. This is where fellow instructor friends come into their own – because they WILL think it’s hilarious – and join in.
  15. Turning up to events in the same outfit as others is less of a fashion faux pas in Les Mills land compared to the rest of the world – in fact it’s expected.
  16. You will always find us in Nandos pre or post events.
  17. You can practice an entire release of Pump choreography with your little finger.
  18. You must be able to whoop and clap in tandem in order to pass Body Attack.
  19. Body Combat instructors would be great to have around in the event of a fight as long as that fight was carried out to a eight-count beat with modified martial arts moves.
  20. Can someone cover my Body Step class. TIA? I’m not going to say when or where the class is because that would be too easy…

10 Things I Wish Someone Else Would Write a Blog About

Because I have zero idea!

  1. How to not to eat EVERY.SINGLE.PIECE.OF.CHOCOLATE.I.SEE.EVER (I’ve just stolen someone elses advent calender chocolate. True story!).
  2. How do people get up on their first alarm? I mean if it’s possible why was the snooze function invented?
  3. How do you put eyeliner on without looking like you’re a member the living dead?
  4. How do Les Mills Instructors learn their releases weeks before launch date? #lastminute.com.
  5. How to stop your laundry basket from overflowing. Seriously as soon as I almost get it empty it’s full again!
  6. Gardening for idiots.
  7. How to flirt without looking like you’re having some kind of fit.
  8. What to do with protein powder you really don’t like the taste of but have purchased 4 million kilos of.
  9. How to get bendier when you are built out of the least bendiest thing you can think of.
  10. How to use the toasters when you go down to breakfast in a hotel (they scare me).

If you have written a blog about any of these please point me to it!

What happens at Tribal Gathering … goes on my Blog

My plan was to take a photo diary of what really happens at a Tribal Gathering whilst at the Liverpool Tribal Gathering this Saturday.

Turns out I’m rubbish at taking photos though and then even more rubbish about getting around to using them.

So here is the written version of what a Tribal Gathering / One Live / Les Mills Live/ GFX is really like:

  • You will start the day in your best Reebok, hair washed cleaned and down (maybe straightened), there may be make up- all of this will last approximately one track into your first class.

  • After this it’s endless top changes and baby wipe showers and an increasingly messy pony tail – depending on your mascara choices you may end up resembling Alice Cooper.  The toilets start to resemble your bedroom

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  • Except for some girls who somehow manage to maintain perfect hair and make up even as they are coming out of a GRIT session – these people are aliens
  • There will always be ladies cooking small humans who make exercise look more effortless than you do (respect here!)!

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  • Noone wears Nike… or Adidas
  • In fact 90% of people will be in not only Reebok but the exact same outfit- picking people out of a crowd will be like playing Where’s Reebok Wally
  • Body Pump is the first class of the day… for everyone… it’s the law. Unless you opt for Body Balance first… the Body Balancers are odd and us Pump people don’t really understand them… why would you stretch at the start of the day?????

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  • Everyone has a Polar or Fitbit… otherwise I’m pretty sure your training doesn’t count
  • Everyone will have a bag half the size of them. It will contain every piece of gym kit they own plus enough food to feed a small nation
  • Bumbags and bands on water bottles- say no more

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  • Everyone brings some form of sweets- Jelly babies, Haribo, pic n mix… it’s actually the law to consume sugar on days like this (normally whilst sat on the floor exhausted by life)

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  • 20% of your day will be taken up with eating said sweets plus buying and inhaling coffee
  • We gather in packs for this refueling and create much mess

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  • You spend another 20% of the day running past people you haven’t seen for months whilst yelling greetings
  • With the odd catch up towards the  end of the day when you’re now too tired to dash to classes and accept you might be late for Combat

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  • Another 20% is taken up with selfie taking (often on other people’s phones ahem)

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  • There obviously also has to be a picture on stage after a class so it looks like you just taught it… here’s Lou pretending she just taught Sh’bam….

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  • 10% of your time is spent trying to work out where room 2 is
  • In the rest of your day you may do some classes! Perhaps … just one or two…. Or y’know – 5…
  • Then you will get the required group selfie- otherwise you put all the calories just burnt back on plus 10%

  • If you’re me you will not do a single class you booked onto but end up in random things like Barre because you got over excited and followed someone. You may not even know the person you followed
  • You meet at least one person for the first time even though you’ve been Facebook friends for 3 years
  • You find out your friends have hidden talents during Sh’bam then force them to perform for you whilst you take photos

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  • All of this is done in the knowledge that you will be able to eat the mother of all cheat meals that evening (before the cake in this bag I had an immense hot dog and chips!)! All fitness instructors basically train to eat.  If they tell you they don’t they are lying.

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My brain may well be about to explode

Learning Releases

I’m going to be honest with you, if you don’t teach Les Mills programmes this will mean nothing to you.

In a nutshell, Les Mills programmes are pre choreographed.  Once a quarter we get a kit- a set of music, notes detailing the choreography and a DVD of that class being taught.  We get, give or take, two weeks to learn it.  I teach five programmes so have around 5 hours of choreography to learn.

The recommended launch date for teaching this new stuff is this Saturday so currently my brain can currently think of nothing else to write about here.  So this is what I’m going to write about today.

If you don’t teach and want to get a rough idea of the process read on.  If you do teach this might be familiar.

1 week before releases come out:

Heather’s brain “This quarter I’m going to be super organised, download my music straight away and learn one track a day”

The Day new releases come out:

Heather’s brain “I’ve got ages yet I’ll download it tomorrow”

Tomorrow:

Heather’s brain “Nope still ages yet.  Perhaps I’ll watch this documentary about paint drying and reorganise my kitchen cupboards instead”

One Week Later:

Heather’s brain “Hmmm everyone seems to know the new stuff perhaps I should start trying to commit this stuff to memory”

One hour after this:

Heather’s brain “Or I could have a nap instead”

The weekend before launches:

Heather’s brain “OK now I really need to start to learn this stuff” *degree of panic sets in- this is good – I learn better under pressure*

Starts trying to remember chorey:

Heather’s brain “I will NEVER EVER IN A MILLION YEARS BE ABLE TO DO THAT LUNGE TRACK”

Heather’s brain “I will NEVER EVER IN A MILLION YEARS BE ABLE TO REMEMBER ALL THIS”

Heather’s brain “Why can’t I hear any of the changes in biceps”

Heather’s brain “I hate this, why do I even put myself through this”

Heather’s brain “Perhaps I should have a nap”

Heather’s brain “What will really help me learn all this is eating my body weight in chocolate”

Heather’s brain “Why didn’t I start learning this sooner?”

Heather’s brain “Is that a 2/2 there or a 3/1?”

Heather’s brain “I AM SO STRESSED I THINK I’M HAVING A NERVOUS BREAKDOWN”

A couple of days before launch date:

Heather’s brain “OK I think it’s in there- I can do this”

Heather’s brain “Aaaaand now I can’t remember my current mix to teach tonight. FML”

Upon waking on Launch Day:

Heather’s brain “What’s a squat again?”

One hour before class:

Heather’s brain “I have no idea what any of the choreography is for this class”

Ten minutes before:

Heather’s brain “I have no idea what any of the choreography is for this class”

Music Starts:

Heather’s brain “Oh there you go I do remember”

After class:

Heather’s brain “Phew”

Heather’s brain “Next quarter I would be less stressed if I started learning stuff earlier”

1 week before releases come out:

Heather’s brain “This quarter I’m going to be super organised, download my music straight away and learn one track a day”

P.s. I will totally know all my stuff for this Saturday!