Articles http://www.groupfitness.org/_/non-instructors/ Wed, 22 Feb 2012 19:51:19 +0000 43200 Fitness information and resources Motivational Ideas For Getting Fitter http://www.groupfitness.org/_/non-instructors/motivational-ideas-for-getting-fitter-r15
Extrinsic Motivation

Extrinsic Motivation is based on simple rewards or short term motivators, such as money, winning a bet, material items or scores/grades. This type of motivation is from external sources and tends to be short term. For the purposes of long term lifestyle changes these types of motivation are weak.

Intrinsic Motivation

Intrinsic Motivation comes from inside and actually being interested in doing the exercise. Being aware of this type of motivation and trying to harness this can help us develop long term results and goals.


Motivational Ideas

With intrinsic motivation in mind, try to think about ways of actually enjoying exercise. As a start, try to do exercises you actually like. There are many different forms of exercise and you don't have to sign up at a gym or purchase home fitness equipment to get fit. For example:

  • Join a sports team
  • Walk the dog/walk with a friend
  • Get out in the garden
  • Horse riding
  • Walk to the shops
  • Running competitions with kids at the park
  • Martial arts
  • Group fitness classes
  • Boot camp programs
  • Yoga/Pilates
  • Swimming


Take a friend along when you exercise or involve the whole family. Consider signing up with a friend at the gym, or trying out something new together. This can be a fun way to spend time with your friends and also meet new people.

Make Goals

Make achievable goals when you work out a fitness program and write them down. Aim to join a charity walk/run in your area, or aim for a certain number of laps in the swimming pool. If weight loss is your goal, avoid focusing on the numbers on the scales and concentrate on positive achievements.]]> Tue, 10 Jan 2012 10:21:33 +0000 2b44928ae11fb9384c4cf38708677c48 Personal Trainers vs BODYPUMP http://www.groupfitness.org/_/non-instructors/personal-trainers-vs-bodypump-r21
My belief is that you can have a Personal Trainer (PT) AND do BODYPUMP classes, but it's not all that often that you see people do both. Now I know there will be some people out there who will say "oh but I do both!", but when you generalise there is always going to be a percentage of people that this doesn't apply to.

So what is the problem? Personal Trainer's think that they've got the best formula and get the best results, and they're probably right. BODYPUMP is one of the fastest ways (according to the slogan) "in the universe to get in shape". So which is better?

I say "both".

Pros for Personal Training

Assuming you get a very good PT, your training is going to be targeted specifically for your body and the results you want. The PT will push you that little bit further, back off at the right time and ring you or send you text messages every week to make sure you turn up.

Having a PT you're also going to get one on one technique correction, helping reduce the chance of injury and getting the most out of your exercise. There are also further benefits to doing the sets and lower reps of weight training. Depending on your goals, it's not necessarily better, just different.


Pros for BODYPUMP

Let's face it, PT is expensive. And even if you can afford PT, the chances are it'll be only 1 session per week rather than the recommended 3 weighs sessions per week you need. Some of your PT sessions may include cardio aswell, therefore the number of weights based supervised sessions are pretty limited.

BODYPUMP means you can do a balanced workout, supervised (and if you have a good instructor hopefully they'll correct your technique) and for no extra cost than your regular gym membership.

Each BODYPUMP track also lasts around 4-5 minutes with a lot of repetitions, which means you start targeting the aerobic zone as well (this is the huffy puffy stuff). Going into the aerobic zone will mean slightly higher calorie burn, whereas doing weights will improve your metabolism by increasing your muscle. Doing so many repetitions also means you get more endurance strength, rather than maximal strength, but the good news for girls is that this will be likely to help create a leaner muscle, rather than bulky muscle (I guess that's why we don't see body builders in BODYPUMP?)!


Doing 1 or 2 pump sessions as well as 1 PT session per week is, in my opinion, a perfect formula. Doing the same thing week in and week out is never the best thing for your body (the body adapts to what it's doing and the workout becomes less effective), therefore changing it up a bit will never do any harm. Some PT's will try and claim that their targeted weight training with lower repetitions is better, and they could be right. But doing a BODYPUMP class rates much higher than no exercise at all, and is likely to be far better than doing weights on your own in the gym. Unless you know your technique is pretty top notch, doing a BODYPUMP class is going to serve you better.

Of course, wouldn't it be a perfect world if we could all afford a Personal Trainer 5 times per week (can I hire a cook as well?)!]]> Mon, 14 Nov 2011 09:35:58 +0000 4c56ff4ce4aaf9573aa5dff913df997a Guide to Finding a Great Heath Club http://www.groupfitness.org/_/non-instructors/guide-to-finding-a-great-heath-club-r11
1. Location is everything. Try to find a club within 15 minutes of where you work or live. Check the parking situation, nothing worse than driving to the club only to sit waiting for a parking spot. There are some excellent web sites that will make your search time efficient for example thefitmap.

2. Look for Clubs that offer time-effective and efficient workouts like Les Mills group fitness classes. BODYPUMP® and RPM® are are easy choices. Life is too short to spend it in the club, but - of course - you want to look good, too. If your a Baby Boomers and don't have the time or even the inclination to look like fitness models, chances are you still want to be in shape and feeling 10 years younger.

3. Look for Clubs that offer certified and experienced personal fitness trainers (PT's). Sometimes the latter is better, if in doubt ask for testimonials. A PT will accelerate your induction and make sure you get a result. A membership only guarantees you access to the club, your personal PT will guarantee you use it. With a PT you'll get expert coaching and make a new friend. Go on, invest a little more into your wellbeing.

4. Look for Clubs that offer Mind Body classes like Yoga, Pilates, Tai Chi, and BODYBALANCE®. These workouts build flexibility and strength and leave you feeling centered and calm. For the musically inclined try BODYBALANCE® for a unique mind body experience. Also keep an eye out for personal trainers who include Yoga and Pilates moves in their workouts, this provides a more holistic approach to training. For you it means more variety and less boredom.

5. Look for Clubs that offer functional training and core training exercise programming. True core training exercises involve all your core muscles - not just your rectus abdominis - in stabilizing your spine and controlling the relationship between your rib cage and your pelvis. The latests toys to play with include Swiss Balls, Bosus and Kinesis Racks.

6. Look for Clubs that offer Small Group Strength Training . This means you pays a small fee as part of a group (generally 4-6 people) working with a trainer. The power of small group dynamics cannot be understated. What's not to love? Also look for no-frills, boot camp fitness classes.

7. Look for Clubs that offer Youth strength training and general fitness programming for kids. There is huge move toward programming for teen and youth weightloss. Todays exercise options are safe, fun and effective. Today's fitness professionals are making youth and teen exercise options "cool" again.

8. Look for Clubs that offer senior fitness options -sometimes disguised as Baby Boomer programs. Check details of program content when enquiring. We cant stop aging but we can definitely slow the process with effective exercise and nutrition. Its never to late to start.

9. Look for Clubs that offer clean facilities. A personal favourite of mine. Always check the shower and toliet facilities first, this is usually a good benchmark for the rest of the club. Dont except anything less that what you would expect at home. Hygiene is right up there with holiness.

10. Look for Clubs that have staff with an inclusive and positive attitude. Great staff can make your experience life-changing. Unless you desire minimalistic attention find a club with staff that makes you feel comfortable. Know clearly what level of attention you want and seek it out. The acid test is to ask 3 different members in 3 different areas of the club. If you get 3 negatives responses , strike three, your out!

Steven Renata
Steven Renata has been a partner in Les Mills International Ltd since 1995, and a Director since 2005. He brings vast experience to roles as business consultant, educator and presenter. A former rugby player and iron man triathlete, Steven holds the 1999 Guinness World Record for indoor stationary cycling. Described as one of the world's most experienced group fit experts, he covered over 2 million miles presenting BODYPUMP® between 1996-2003. He has been a key figure in the development of other Les Mills programs including sales and group fitness management. Steven's expertise ensure a constant demand for his services as an industry consultant and commentator.]]> Sat, 12 Feb 2011 15:47:10 +0000 698d51a19d8a121ce581499d7b701668