True Fitness Jan 09 Newsletter

8/14/2019 True Fitness Jan 09 Newsletter

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Tips for Making Good New Year's Resolutions 2

Les Mills Quarter 4 Launch Back To School 3- 6

Christmas Celebration at Pavilion 7

10 steps to a painfree back 8 - 9

Real Live Story by Azmy, our very own RPM instructor 10

Your Birth Month 11 - 15


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Tips for Making Good New Year's Resolutions

There is no right way or wrong way to make a New Year's resolution. Here are a few expert tips to see thatyour resolution actually makes a difference:

1. Create a Plan

Setting a goal without formulating a plan is merely wishful thinking. In order for your resolution to have resolve, (as the word "resolution" implies), it must translate into clear steps that can be put into action. A goodplan will tell you A) What to do next and B) What are all of the steps required to complete the goal.

2. Create Your Plan IMMEDIATELY

If you're like most people, then you'll have a limited window of opportunity during the first few days of Januaryto harness your motivation. After that, most people forget their resolutions completely.

It is imperative that you begin creating your plan immediately.

3. Write Down Your Resolution and Plan

myGoals.com exists to help you formulate a plan, which we then help you stick to. But even if you don't usemyGoals.com, commit your resolution and plan to writing someplace, such as a notebook or journal.

4. Think "Year Round," Not Just New Year's

Nothing big gets accomplished in one day. Resolutions are set in one day, but accomplished with a hundredtiny steps that happen throughout the year. New Year's resolutions should be nothing more than a startingpoint. You must develop a ritual or habit for revisiting your plan. myGoals.com helps you stick to your plan byproviding email reminders that arrive when it's time to work on a given task.

And finally... 5. Remain Flexible

Expect that your plan can and will change. Life has a funny way of throwing unexpected things at us, andflexibility is required to complete anything but the simplest goal. Sometimes the goal itself will even change.

Most of all, recognize partial successes at every step along the way. Just as a resolution isn't accomplished theday it's stated, neither is it accomplished the day you reach your goal. Rather, it's accomplished in many smallincrements along the way. Acknowledge these incremental successes as they come.

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22 nd & 23 rd December 2008

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New Release Launch

7.00pm -8.00pm

BODYPUMPDaniel L - Brian Wong -Jason Y

8.00pm - 9.00pmBODYCOMBATTerence - Jon Low -Simone - Nicholas -

Lorraine

9.00pm - 10.00pmBODYBALANCEJohn Tan - Cynthia

New Release Launch

6.00pm - 7.00pmBODYVIVEBarney - Su Yee

7.00pm -8.00pmBODYATTACKBarney - Jason -Prudent

8.00pm - 9.00pmBODYJAM

Jason - Sharon -Anthony

RPMTracey Minnoch -Alex Chew

9.00pm - 10.00pmBODYSTEPHazrin - Anita -Anthony

22 nd December 2008

23 rd December 2008

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Body PumpBody PumpBody PumpBody Pump

BodyBodyBodyBody vivevivevivevive Body BalanceBody BalanceBody BalanceBody Balance

Body CombatBody CombatBody CombatBody Combat

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Body JamBody JamBody JamBody JamBody AttackBody AttackBody AttackBody Attack

Body StepBody StepBody StepBody StepRPMRPMRPMRPM

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Christmas theme class AtPavilion with Ronicia, ourdance queen

Christmas theme class atPavilion with Kevin andNicholas - Body Combat

19 Dec 2008

15 Dec 2008

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10 steps to a painfree back DefinitionBack pain may occur in the upper, middle, or lower back; it is most often experienced in thelower back. It may originate from the bones and ligaments forming the spine, the musclesand tendons supporting the back, the nerves that exit the spinal column, or even the internalorgans.

DescriptionBack pain can range from mild, annoying discomfort to excruciating agony. Depending on howlong it lasts, it can be described as acute or chronic. Acute back pain comes on suddenly butlasts only briefly, and is often intense. While chronic back pain is typically not as severe asacute back pain, it persists for a longer period and may recur frequently. The duration of acute back pain is a few days to a few weeks, with improvement during that time, whereaschronic back pain lasts for more than three months and often gets progressively worse.The back is composed of bones, muscles, ligaments, tendons, and other tissues that make upthe posterior, or back half, of the trunk extending from the neck to the pelvis. Runningthrough and supporting the back is the spinal column, which forms a cage-like structureenclosing the spinal cord. Nerve signals directing movement travel from the brain to the limbs,while nerve signals transmitting pain and other sensations travel from the limbs to the brain.

All nerve signals pass through the spinal cord. If the individual vertebrae stacked together toform the spinal column slide out of place, which is referred to as spondylolisthesis, pain mayresult as the bones rub against each other or as nerves entering the spinal cord arecompressed.

There are many things you can do to lower your chances of getting back pain.Most back problems will get better on their own. The key is to know when you need to seek medical help and when self-care measures alone will allow you to get better.Low back pain may be acute (short-term), lasting less than one month, or chronic (long-term,

continuous, ongoing), lasting longer than three months. While getting acute back pain morethan once is common, continuous long-term pain is not.

Back pain has many different causes, including the normal wear and tear that comes withaging. While you can't turn back the hands of time or prevent every type of painful back disorder, in most cases there are things you can do to help keep your back healthy.

Stay fitStaying active and in good physical condition is probably the most important thing you can doto maintain a healthy back. This strategy becomes even more important if you want to protectyourself from a relapse following an initial episode of acute back pain. Experts believe thatregular exercise helps prevent back pain by strengthening your back and abdominal muscles.Bicycling (either stationary or regular), swimming, and walking lead the list of low-risk, high-

benefit activities for most people's backs. All are low- or minimal-impact exercises thatstrengthen the erector spinae and abdominal muscles and stimulate secretion of endorphins(hormones that act as the body's own painkillers). None involve awkward or stressful actionsthat are detrimental to back muscles for example, requiring them to exert a lot of force.Since they put little burden on your back, these exercises also offer activity's other benefitswithout placing your back at undue risk.

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Maintain a healthy weight Although carrying too much weight per se has not been proven to be a primary cause of back pain disorders, being overweight or obese can slow your recovery. Those extra pounds alsoincrease the risk that back pain will return.The heavier you are, the greater the load your spine must carry. To make matters worse, if thebulk of your weight comes in the form of abdominal fat, rather than muscle, your center of gravity can shift forward a condition that puts added pressure on your back. By maintaining ahealthy weight, you can ease the burden on your spine.

Kick the habitIn addition to contributing to a host of other health hazards, research has shown a link betweensmoking and back pain. Scientists believe that the nicotine in cigarettes contributes to low back pain in two ways. First, nicotine hampers the flow of blood to the vertebrae and disks. Thisimpairs their function and may trigger a bout of back pain. Second, smokers tend to lose bonefaster than nonsmokers, putting them at greater risk for osteoporosis, another common causeof back pain.

Lighten your load An overstuffed backpack can signal more than a healthy workout at the gym: It can be aharbinger of back pain. If you use a backpack, you can take steps to protect yourself. Forstarters, use both the pack's straps instead of slinging one strap over a shoulder, try to carryonly the essentials, and lighten your load whenever possible. Opt for backpacks that havedifferent-sized compartments to help distribute weight more evenly. And look for wide, paddedstraps, as well as a padded back.When carrying a heavy load, put the heaviest items as close as possible to the center of theback, and use the hip strap for support. For very heavy loads use a backpack with wheels.

Above all, remember to bend from your knees when picking up your pack.

Develop back-saving habits You can take some of the pressure off your back by following these simple tips:

1. While standing to perform ordinary tasks like ironing or folding laundry, keep one foot

on a small stepstool.2. Don't remain sitting or standing in the same position for too long. Stretch, shift yourposition, or take a short walk when you can.

3. When bending from the waist, always use your hands to support yourself.4. When sitting, keep your knees a bit higher than your hips and bend them at a 90-

degree angle. Sit with your feet comfortably on the floor. If your feet don't reach thefloor, put a book or a small stool under them.

5. Because vacuuming can take a toll on your back, tackle rooms in chunks, spending nomore than 5 to 10 minutes at a time doing this task.

6. Choose an office chair that offers good back support (preferably with an adjustablebackrest, lumbar support, armrests, and wheels) and set up your workspace so youdon't have to do a lot of twisting.

7. Try not to overload briefcases or backpacks (see "Lighten your load").8. Make frequent stops when driving long distances.9. While driving, sit back in your seat, and if your seat does not provide sufficient support,

place a rolled blanket or some towels behind your lower back. Try to shift your weightoccasionally. If you have cruise control, use it when you can. Also consider using a foamseat cushion to absorb some of the vibration.

10. Sleep on your side if you can, and curl your body up a bit. Also, choose a pillow thatkeeps your head level with your spine; your pillow shouldn't prop your head up too highor let it droop. Choose a mattress that's firm enough to support your spine (so that itdoesn't sag into the bed) and that follows your body's contours.

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Intro about yourself

I started joining RPM in 2004.Back then, I was about 97kg (38 inch waist) overweight.Worked 9-5 (sometimes 9-7), eats mamak food, had a bulgy tummy, cannot even run for 2laps, & girls were running away from me! :D

Why and How did RPM helped you?I managed to shed down to 78kg at the start of 2005. I was so obsessive on RPM, I even doclass during fasting month!

What are your tips to members?1. RPM targets the most valuable asset in life: YOUR HEART. No heart, no life. Simple as

that...

2. How did I manage to shed that tremendous weight, you wonder? Well, it's no magic atall. All you need to do is just to get your #$$ on that bike! And let the instructor do therest...

3. For beginners, always be on time, check the class schedule, & let the instructor knowsthat you are a beginner. He or she will definitely help you. During class, there's NOOBLIGATION for you to keep up with the rest. What you need to do: REVIVE & SURVIVE!

How?Slow downkeep pedalingSTAY on that bike!Believe me, you are still burning calories by doing that.

Remember, RPM is just an exercise, it's NOT a race or competition. Just ENJOY what you aredoing...

4. RPM is the BEST exercise in the world! It's free, easy to do, burn the most & RESULTSGUARANTEED. Heck, you can even do RPM even when you are 50! What more can youask for?

Some amazing story gathered to start off your 2009. Everyone can do it if put in the effortLet Azmy our RPM instructor tell you his story on howhe shed those pounds

BEFOREAFTER

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Happy Birthday January Babies

Annie Liew 2 JanAzmy 2 JanPurdey Chan 3 JanNurtina 4 JanQuek 16 JanParam 17 JanColin Kuan 18 JanCaroline Ng 20 JanSamet 22 JanPhui See 24 JanShelly Tai 24 JanJason Yeoh 27 JanLeonard Chan 31 Jan

Check out what your Birth Month says about you and yourcharacterquite true

-JANUARY BABY

Pretty/handsome. Loves to dress up. Easily bored.Fussy. Seldom shows emotions. Takes time to recover when hurt. Sensitive. Down-to-Earth. Stubborn.

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-FEBRUARY BABY

Abstract thoughts. Loves reality and abstract.Intelligent and clever. Changing personality.

Attractive. sexiest out of everyone.Temperamental. Quiet, shy and humble. Honestand loyal. Determined to reach goals.Loves freedom. Rebellious when restricted.Loves aggressiveness. Too sensitive and easily hurt.Gets angry really easily but does not show it.Dislikes unnecessary things. Loves making friendsbut rarely shows it.Horny. Daring and stubborn.Ambitious. Realizing dreams and hopes. Sharp.Loves entertainment and leisure. Romantic on theinside not outside. Superstitious and ludicrous.Spendthrift. Tries to learn to show emotions.

MARCH BABY

Attractive personality. sexy. Affectionate Shy andreserved. Secretive. Naturally honest, generous and sympathetic.Loves peace and serenity.Sensitive to others. Great kisser. Easily angered.Trustworthy. Appreciative and returns kindness.Hardly shows emotions. Tends to bottle up feelings.Observant and assesses others.

APRIL BABY-

Suave and compromising. Funny and humorous.Stubborn. Very talkative. Calm and cool.Kind and sympathetic. Concerned and detailed. Loyal.Does work well with others. Very confident. Sensitive.Positive Attitude. Thinking generous. Good memory. Clever and knowledgeable.Loves to look for information.Able to cheer evryone up and/or make them laugh.Able to motivate oneself and others. Understanding. Fun to be around.Outgoing. Hyper. Bubbly personality. Secretive.Boy/girl crazy. Loves sports, music, leisure and traveling. Systematic. hott but hasbrains.

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MAY BABY

Stubborn and hard-hearted. Strong-willed and highly motivated.Sharp thoughts. Easily angered.

Attracts others and loves attention. Deep feelings.Beautiful physically and mentally. Firm Standpoint.Needs no motivation. Shy towards oppisite sex.Easily consoled. Systematic (left brain). Loves to dream.Strong clairvoyance. Understanding.Sickness usually in the ear and neck. Good imagination. Good physical.Weak breathing. Loves literature and the arts. Loves traveling.Dislike being at home. Restless. Not having many children.Hardworking. High spirited.

JUNE BABY -

Youve got the best personality and are an absolute pleasure to be around.You love to make new friends and be outgoing.You are a great flirt and more than likely have an a very attractive partner.a wicked hottie. It is also more than likely that you have a massive record collection.You have a great choice in films, and may one daybecome a famous actor/actress yourself - heck,youve got the looks for it!!

-JULY BABY

Fun to be with. Secretive. Difficult to fathom and to be understood.Quiet unless excited or tensed.Takes pride in oneself. Has reputation.Easily consoled. Honest. Concerned about peoples feelings.Tactful. Friendly. Approachable.Emotional temperamental and unpredictable.Moody and easily hurt. Witty and sparkly. spazzy at times.Not revengeful. Forgiving but never forgets.dislikes nonsensical and unnecessary things.Guides others physically and mentally. Sensitiveand forms impressions carefully.Caring and loving. Treats others equally.Strong sense of sympathy. Wary and sharp.Judges people through observations. Hardworking.No difficulties in studying. Loves to be alone.Always broods about the past and the old friends. Waits for friends. Never looks forfriends.Not aggressive unless provoked. Loves to be loved. Easily hurt but takes long to recover.

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AUGUST BABY

outgoing personality. takes risks. feeds on attention. no self control. kind hearted.self confident. loud and boisterous. VERY revengeful.easy to get along with and talk to. has an every things peachy attitude.likes talking and singing. loves music. daydreamer. easily distracted.Hates not being trusted. BIG imagination. loves to be loved. hates studying.in need of that someone. longs for freedom.rebellious when withheld or restricted. lives by no pain no gain caring.always a suspect. playful. mysterious. charming or beautiful to everyone.stubborn. curious. independent. strong willed. a fighter.

SEPTEMBER BABY

Active and dynamic. Mysterious. Bottle up the feelings.You wont ever know whats going on in their heads, except for the chosen few.Decisive and haste but tends to regret.Attractive and affectionate to oneself.Strong mentality. Loves attention. Diplomatic.Consoling, friendly and solves peoples problems.Always busy in finding ways to relieve worlds problems,but during this they tend to neglect themself. Near and dear peopleshould see to it that they dont forget themself completely while caring for others all thetime. Brave and fearless. Adventurous. Loving and caring. Suave and generous.Usually you have many friends. Enjoys to make love. Emotional.Stubborn. Hasty. Good memory. Moving, motivates oneself and others.Loves to travel and explore.Sometimes sexy in a way that only their lover can understand.

OCTOBER BABY -

Loves to chat. Loves those who love them. Loves to takes things at the center.Inner and physical beauty. Lies but doesnt pretend.Gets angry often. Treats friends importantly. Brave and fearless.Always making friends. Easily hurt but recovers easily. Daydreamer.Opinionated. Does not care to control emotions. Unpredictable.Extremely smart, but definitely the hottest AND sexiest of them all.

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NOVEMBER BABY

Trustworthy and loyal. Very passionate and dangerous.Wild at times. Knows how to have fun.

Sexy and mysterious.Everyone is drawn towards your inner and outer beauty and independent personality.Playful, but secretive. Very emotional and temperamental sometimes.Meets new people easily and very social in a group.Fearless and independent.Can hold their own. Stands out in a crowd.Essentially very smart. Usually, the greatest men are born in this month.If you ever begin a relationship with someone from this month, hold on to them becausetheir one of a kind.

DECEMBER BABY

This straight-up means ur the most good-looking person possible better than all of theseothermonths! Loyal and generous.Patriotic. Competitive in everything. Active in games and interactions.Impatient and hasty. Ambitious. Influential in organizations.Fun to be with. Easy to talk to, though hard to understand.Thinks far with vision, yet complicated to know. Easily influenced by kindness.Polite and soft-spoken. Having lots of ideas. Sensitive. Active mind.Hesitating, tends to delay.Choosy and always wants the best. Temperamental.Funny and humorous. Loves to joke. Good debating skills.Has that someone always on his/her mind. Talkative. Daydreamer.Friendly. Knows how to make friends. Abiding.Able to show character. one guy/girl kind of person. Loveable. Easily hurt.Prone to getting colds. loves music. pretty/handsome. Loves to dress up.Easily bored. Fussy. Seldom shows emotions. Takes time to recover when hurt. Sensitive.

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True Fitness Jan 09 Newsletter