Most Evolved Indoor Cycle in the World

Im often asked what's the best bike for Indoor Cycling?

For the last 10 years Ive travelled the globe attending conventions and tradeshows. During these events I trial all the various bikes on the market.

The best bikes have micro adjustment to adjust the bike to match your body perfectly. There is a whole school of thought around chain versus belt driven but its really a matter of taste. Chain is more like an outdoor bike, belt is smoother. Both provide a great workout.

Next is handlebar design. I prefer a design that an inside pair of handle bars, short versus long. Many bikes have designs that tend to overextend your posture, try before you buy.

From a maintainence perspective, covered bikes make life easier, less sweat, humidity and dirt on moving parts.

After a couple of years of trialling I recommend BodyBike for indoor cycling because of the quality of its construction and its contribution to a great cycling experience. We chose this as the presenter bike for the world's largest RPM™ class in Bremen Germany, August 2007. 1200 bikes)

My company Les Mills uses the Body Bike for the quarterly releases of RPM™ when they are filmed for instructor DVDs and at international trade shows and conventions. We also encourage clubs to use Body Bike in their RPM™ studios.

RPM™ Program Director Dan McDonogh says the Body Bike is a low-maintenance machine offering numerous features that make for a safe, effective and enjoyable ride.
These include:

Ease of set-up for riders of all sizes;
A super-sensitive resistance adjustment control and smooth operating mechanism that closely simulate an outdoor cycling experience;
Inner “bullhorn” handlebars suited to the RPM™ “aero” riding mode;
A fixed flywheel-pedal connection ensuring riders have to constantly generate their own sense of momentum;
An enclosed flywheel that protects the mechanism of the Body Bike from the corrosive effects of sweat and dust.

Body Bike International is based in Frederikshavn, Denmark and produces several models of indoor cycle including the revolutionary HBS bike – the first indoor cycle to have a hydraulic brake system to ensure an even smoother ride.

Chief executive Kim Peterson says Body Bike’s commitment to a safe, high quality cycling experience is closely aligned with the quality and values embodied by RPM™.

Please visit www.body-bike.com or contact your local LES MILLS™ representative for more information about Body Bike.

The Call of the Peaceful Warrior - Haka

Kia Ora Tatou (Hallo everyone) visitors to this site have asked for more information on the pictures of "The Haka" - performed at various Les Mills Events celebrating the 10th anniversary of BODYPUMP.

Origin of the Haka According to Maori ethos, Tama-nui-to-ra, the Sun God, had two wives, Hine-raumati, the Summer maid, and Hine takurua, the Winter maid. The child born to him and Hine-raumati was Tane-rore, who is credited with the origin of the dance. Tane-rore is the trembling of the air as seen on the hot days of summer, and represented by the quivering of the hands in the dance.Haka is the generic name for all Maori dance.

Today, haka is defined as that part of the Maori dance repertoire where the men are to the fore with the women lending vocal support in the rear. Most haka seen today are haka taparahi, haka without weapons.More than any aspect of Maori culture, this complex dance is an expression of the passion, vigour and identity of the race. Haka is not merely a past time of the Maori but was also a custom of high social importance in the welcoming and entertainment of visitors. Tribal reputation rose and fell on their ability to perform the haka (Hamana Mahuika).Haka reflected the concerns and issues of the time, of defiance and protest, of factual occurrences and events at any given time Haka History

The centrality of the haka within Les Mills tradition is not a recent development. Since the original "1997 IMT team " from New Zealand the haka has been closely associated with Les Mills Trainers. Its mystique has evolved along with the fierce determination, commitment and high level skill which has been the hallmark of Les Mills programs and people.

The haka adds a unique component, derived from the indigenous Maori of New Zealand, and which aligns with the wider Polynesian cultures of the Pacific. The Les Mills Trainers perform the haka with precision and intensity which underpin the Les Mills approach.

Train Smarter, Live Longer - Measure your Heart Rate

How do you train smarter and live longer?
According to industry colleague Simon Drabble from POLAR International, get yourself a heart rate monitor like the RS400. So I did. My training has picked up from a 10 year low and with better bio-feedback I estimate adding another 10 years to my life. That's a deal worth checking out. See http://www.polar.fi

By monitoring heart rate, the simple observation that the harder we exercise, the faster our heart beats is put to good use. Professional athletes and amateurs alike have for decades been relying on the information provided by their heart rate monitor for the following reasons:

1.A heart rate monitor is like a rev counter, giving a precise measurement of exercise intensity.
2.Training at your own ideal pace is made possible with a heart rate monitor.
3.Direct measurement of heart rate during exercise is the most accurate way to gauge performance.
4.Progress can be monitored and measured, increasing motivation.
5.It maximizes the benefits of exercise in a limited amount of time.
6.It introduces objective observation. Are you on the right track? Are you improving?
7.It is a tool for regulating frequency and intensity of workouts.
8.Because of the immediate feedback it provides, heart rate monitoring is an ideal training partner.

How does it work?

When you start training, your heart rate increases rapidly in proportion to the intensity of the training. In Polar Heart Rate Monitors, the transmitter belt detects the electrocardiogram (ECG - the electric signal originating from your heart) and sends an electromagnetic signal to the Polar wrist receiver where heart rate information appears.

The heart moves blood from the lungs (where the blood picks up oxygen) to the muscles (which burn the oxygen as fuel) and back to the lungs again. The harder the training, the more fuel the muscles need and the harder the heart has to work to pump oxygen-rich blood to the muscles.

As you get fitter, your heart is able to pump more blood with every beat. As a result, your heart doesn’t have to beat as often to get the needed oxygen to your muscles, decreasing resting heart rate and exercise heart rate on all exertion levels.

SPIRA - Hottest Fitness Shoe on the Market

The Future Is Now. Got a tip from European fitness shoe consultant Guy MacCullum. Tried on a new pair of Spira's Del Sol and stepped into the future.

Great for cardio or strength training this is a true advancement in shoewear. If you want the edge in 2008 check out www.spirafootwear.com

WaveSpring™ Technology is here and it is coming to a shoe near you! Spira's™ patented WaveSpring™ technology may be the most significant advancement ever achieved in the footwear industry.*


WaveSpring™ returns energy with every step.
Ray Fredericksen, president of Sports Biomechanics, Inc. compares typical midsole materials found in many athletic shoes to running in sand. While initially perceived as soft and comfortable, these shoes require the wearer to exert greater effort. Muscles must work harder, causing fatigue and increasing the risk of injury.

Unlike traditional shoe midsoles made primarily of foams, rubber compounds, or polymers, WaveSpring™ technology stores and disburses energy with every step. Testing performed by an independent source reports that 87% - 96% of the energy is returned from the WaveSpring™. This is the highest energy return score for any midsole material ever tested.**

WaveSpring™ is light and compact.
The WaveSpring™ is laterally stable, lightweight, compact, and can easily fit into a typical shoe midsole. The technology is in the heel and forefoot of the shoe. As such, it has the appearance of a normal shoe. Looking from the outside no one will know you have a spring in your step but you!

WaveSpring™ technology will not break down.
Traditional midsole materials work through compression and often breakdown quickly. The WaveSpring™ is mechanical. The spring will outlast the shoe. The wearer will have a "new shoe" feel from the first day it is worn to the last! "Unlike rubbers and polymers, the springs have an almost infinite fatigue life. The shoe will fall apart before the spring performance degrades."
Popular Mechanics magazine
Shoe Technology Review, July 2003

"I feel it is the first technological advance that has been truly meaningful in the shoe industry in many years."
Donald A. Chu Ph.D., PT, ATC CSCS
Director, Athletic Training & Rehabilitation
Stanford University

Experience the WaveSpring™ difference!

Neck Piece for the Peaceful Warrior

Neck pieces carry symbolic meaning for the wearer

Pieces with New Zealand Maori design have been popularised through Les Mills International presenters and trainers

Here is sample of what is currently avaliable in New Zealand. There is a variety of designs avaliable depening on your taste

The piece is carved from beef bone and comes on a black cord with bone toggle. They come with description card inside a boutique mini grip bag.

If your interested in ordering some of these for yourself of friends the contact person is John Harrison john@daleborland.co.nz. John is my uncle inlaw in New Zealand and a bloody good bloke

InThe Know

We live in an ever-changing world where exercise programmes are among the consumer offerings that continue to develop and evolve. Here are my views on the current trends and developments in the fitness industry.

Rather than just maintaining their current fitness levels, people who belong to gyms and other health and fitness facilities are increasingly looking for more – they want to transform themselves through exercise.

To achieve this they need professionally created, goal-orientated programmes that provide a clear pathway to achieve results. And they need fitness professionals who are motivated and skilled and following a clearly defined path to increased proficiency and excellence.

An experienced and competent group fitness manager will have a more positive influence on a club’s membership than a narrowly focused timetable coordinator. A skilled instructor will help members achieve bigger goals more quickly than one who is less well trained.

Club managers need to recognise this and see beyond the extra cost that is initially involved in staff development.

That is not to say that great expertise means uniformity in the exercise experience that fitness professional provide. In the group fitness studio, for example, instructors want to express their distinctive personality and this is to be encouraged.

But clients do need consistency with their exercise experience and they will only receive this if their instructors are trained to a high standard and their exercise programs are quality-controlled and supported with management systems, ongoing instructor education and in-facility marketing campaigns.

Group fitness programmes of average quality may work for a while. But excellent programmes will deliver a more consistent experience for participants and have a much more positive impact on operating budgets.

Such programmes will unlock the potential of group exercise to grow membership and membership retention levels and create an energy and positive atmosphere that will draw people in from a wide demographic.

For many clubs, sustainability is the time bomb in freestyle group exercise programming. Members are left feeling disillusioned when a great instructor who designed a wonderful programme then leaves.

Choreographed, branded programmes, on the other hand, help all instructors to meet world-class standards and concentrate on what most of them do best: teaching, performing and inspiring. They are relieved of the need to acquire the scientific knowledge, choreography skills and financial resources to design programmes that are both safe and effective.

Exercise programme trends

Small group training
Training in small groups, usually fewer than five individuals, is a growing trend that clubs need to recognise and cater for. It allows better usage of a personal trainer’s time and requires less equipment than operating in a big gym environment. This option is a great way for clients to receive technical instruction and close supervision for a more economical fee.

Special population fitness programming
There is also an increasing focus on special population needs, such as the older client and children. Everyone wants their own special attention to help them achieve the transformation they seek. Fitness programmes for children and the overweight will continue to grow, as will specialised, well-balanced programmes for seniors, like BODYVIVE™, that will prolong and enhance their overall quality of life.

Functional fitness and balance training activities
Strength training and/or core conditioning exercises enhance balance, strength, coordination and endurance. Classes using equipment such as the stability ball, Bosu balls and wobble boards are growing in popularity and they appeal to virtually all levels of participants.

Strength training
Health benefits of incorporating strength training into fitness regime will receive continued emphasis. Women and older adults are accredited with keeping this long lasting trend popular. Expect to BODYPUMP™ classes to continue growing for another decade.

Outdoor group activities
Making the most of the outdoors environment outside with, for example, running and cycling are popular as they provide a welcome break from training indoors.

Mind and body fusion
Activities such as t’ai chi, Pilates, meditation and yoga, like BODYBALANCE™, provide an alternative to high-impact activities. The key elements of these mind/body activities include proper posture, breathing and body awareness. Such activities foster the notion of the client taking better care of their psychological self and not just their physical body.

Boot camps
More men are attending group fitness classes. Class formats such as boot camps and more sports-oriented programmes are attracting more male participants.

Why bother to exercise?

Why bother to exercise?
Its uncomfortable and boring right. What a load of crap! Exercise in the millenium can be very comfortable and totally exciting.

Think of your favourite piece of music and how it makes you feel. Then think of movements that makes you feel positive and powerful. Start puttting this together and got the basis of a life style exercise program. Music and movement, these two components carefully pieced together will change the way you percieve exercise forever. If you dont believe me then ask any of the five million people a week in over 70 countries that take a Les Mills class. Something is working here folks, come on, the numbers dont lie

Benefits of exercise, whew....where do you want to start? There's libraries of material written on this topic. One of the best reads this decade is the called "Fighting Globesity" by Phillip and Jackie Mills (MD). On one level, a cutting edge guide to success with your own exercise and diet program, from two world leaders in the field. On another, a unique new overview of the steps you can take to help create a healthy planet. This book may change not only your life, but those of your children and grandchildren.

My very simplistic view on this is

1. Start exercising so you can feel, function and look better everyday of your life. Set clear and realistic goals. Check out http://www.about-goal-setting.com/goal-setting-success-guide/17-fitness-goal-setting.html

2. Make some smart choices around food so you live longer enjoying life rather than suffering through crazy diets. check out http://www.ahealthyme.com/topic/fitness

3. Find exercise options that motivate you, the choices today are incredible. Check out http://style.uk.msn.com/getfit/sportandexercise/. For the unmotivated try a Group Exercise Classes or buy an IPOD and create your own music workout http://nikeplus.nike.com/nikeplus/

4. Hang out with people who embrace your fitness and health goals. Its great to have personal goals but its even better to share them. Stay away from "Nay-sayers" http://positivenews.net/

5. Love your workouts. Make an appointment with yourself 2-3 times a week. Be selfish and enjoy quality "you time." Good luck

The DNA of Group Fitness Schedules

I often get asked how to schedule group fitness classes to maximise numbers and yet provide enough variety . The key is to understand the DNA of programming. Focus on maximising numbers with minimum programs

Myth Number One- Variety does not equal more people
IHRSA Research shows the average member visits the club 1.75 time a week. Assuming they visit the club at a similar period each day the amount of variety across the week should be minimised to ensure they get the workout of choice at least twice a week!

Myth Number Two- Most people cross train.
Most group fitness members who visit twice a week only use one program. Members who use visit the club three or more times are likely to cross train with two or more programs

Myth Number Three - People wont change their time to workout
If the program and instructor are good enough most group members will shift their workout time an hour forward and back. The traditional 40 hour week with strict start and finish times is over. Most workplaces allow for glide time as long as the work is done. For the growing number of self employed working at home glide time is everyday

Putting It All Togther
Given the above Myths use your top programs to create your timetable foundation. These represent the core DNA of your weekly schedule and keep it strong. (See example of a single studio with 8 programs above) At peak time-slots offer the mot popular programs and strong instructors to create loyalty amongst the participants. This will allow you to build attendances beyond peak slots using this instructor/program combination.

Use your top three or four programs (identified from calculating program averages) to thread classes through the week and down each day. Your top two programs will have the most classes and so provide the strongest theme (DNA) for your timetable. Next fill in the empty slots with niche and service programs. This is where you add the variety. Its like painting by numbers!

Applying this basic strategy to each zone (early morning, mid morning, lunchtime and evening) you build very popular 2-3 hour workout zones with managable variety rather than over-packed single time zones and empty shoulder and off peak slots.

The answer lies in the DNA of Group Fitness scheduling. Good luck

Health and Fitness Connection - The Hongi

Thousands of Les Mills instructors all over the world have experienced the 'hongi" or gentle pressing noses as part of the their instructor training. Originally introduced to help instructors connect in workshops it has become recognised as symbol of the Les Mills people and its culture of connection

A Hongi is a traditional greeting in New Zealand. It is done by pressing one's nose to another person at an encounter. It is still used at traditional meetings among members of the Māori people and on major ceremonies (every New Zealander).

In the hongi (traditional greeting), the ha or breath of life is exchanged and intermingled. Through the exchange of this physical greeting, you are no longer considered manuhiri (visitor) but rather tangata whenua, one of the people of the land.

For the remainder of your stay you are obliged to share in all the duties and responsibilities of the home people. In earlier times, this may have meant bearing arms in times of war, or tending crops of kumara (sweet potato). When Māori greet one another by pressing noses, the tradition of sharing the breath of life is considered to have come directly from the gods.

In Māori folklore, woman was created by the gods moulding her shape out of the earth. The god Tane (meaning male) embraced the figure and breathed into her nostrils. She then sneezed and came to life. Her name was Hineahuone (earth formed woman).

My tribe the Nga Puhi tribe (northern based) view the hongi as a very sacred act and an integral part of the powhiri.

France Fitness Culture takes on the Les Mills Challenge

Kia Ora Tatou (Hallo everyone) visitors to this site have asked for more information on the pictures of "The Haka" - performed at the 2007 PARIS MONDIALE FITNESS in March. This Haka was performed to celebrate the 10th anniversary of BODYPUMP in France and a tribute to my good friend and Les Mills Agent Mr Christophe Andanson. Origin of the Haka According to Maori ethos, Tama-nui-to-ra, the Sun God, had two wives, Hine-raumati, the Summer maid, and Hine takurua, the Winter maid. The child born to him and Hine-raumati was Tane-rore, who is credited with the origin of the dance. Tane-rore is the trembling of the air as seen on the hot days of summer, and represented by the quivering of the hands in the dance.Haka is the generic name for all Maori dance. Today, haka is defined as that part of the Maori dance repertoire where the men are to the fore with the women lending vocal support in the rear. Most haka seen today are haka taparahi, haka without weapons.More than any aspect of Maori culture, this complex dance is an expression of the passion, vigour and identity of the race. Haka is not merely a past time of the Maori but was also a custom of high social importance in the welcoming and entertainment of visitors. Tribal reputation rose and fell on their ability to perform the haka (Hamana Mahuika).Haka reflected the concerns and issues of the time, of defiance and protest, of factual occurrences and events at any given time Haka History The centrality of the haka within Les Mills tradition is not a recent development. Since the original "1997 IMT team " from New Zealand the haka has been closely associated with Les Mills Trainers. Its mystique has evolved along with the fierce determination, commitment and high level skill which has been the hallmark of Les Mills programs and people. The haka adds a unique component, derived from the indigenous Maori of New Zealand, and which aligns with the wider Polynesian cultures of the Pacific.

The Les Mills Trainers perform the haka with precision and intensity which underpin the Les Mills approach. For more global fitness newz visit http://www.lesmills.com/global/en/members/team/my-profile.aspx Next appearances Antwerpen, Belgian visit www.ride4life.be May 5th Fitness First, Rotterdam RPM Marathon May 6th Dutch Quarterlies Utrecht May 19,20 kia kaha, kia mau, kia manawanui

Peaceful Warrior's Guide to Finding a Great Health Club

Here's my 10 best tips to finding a great health club

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 http://www.thefitmap.co.uk/healthclubs/index.htm,
http://www.thefitmap.co.uk/healthclubs/index.htm

2. Look for Clubs that offer time-effective and efficient workouts like Les Mills group fitness classes. http://www.lesmills.com. 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 guarantes 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. See http://en.wikipedia.org/wiki/Swiss_ball; http://bosu.com/; http://www.technogym.com/business/_vti_g13_kinHome.asp

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. Check out the latest version of this in New Zealand. http://www.lesmills.co.nz/news_content.cfm?&newsid=317 . The power of small group dynamics cannot be understated. What's not to love? Also look for no-frills, boot camp fitness classes. http://www.lesmills.co.nz/news_content.cfm?&newsid=318

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 http://www.lesmills.com/site/programs/bodyvive-group-fitness-program.aspx. 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!

When the World Decided to PUMP

Back in 1995 I was priviledged to teach the first BODYPUMP® class in Australia with two other well known group fit personalities, Emma Barry and Mike McSweeney. This was to change the global face of group fitness forever. As the program spread around the world the team was joined by two other group fit personalities Pete Manuel and Cathy Spencer Browning. By 1998 over 2000 in clubs in 20 countries were offering this program. Its hard to describe " people pumping" all over the globe.

Who would have guessed that 10 years later over 4 million people every week would be participating in Les Mills classes in 10000 clubs in over 70 countries. Our bold new mission is to move 25 million people a week. Fortunately we are blessed with world class talent and the new BODYPUMP® team of Glen Ostergaard and Susan Tolj promise to continue delivering life changing fitness experiences everytime everywhere.

My challenge to all of you that visit this BLOG is to get out and join a group fitness class. You can change your life in a second! This is your year so check out http://www.lesmills.com/ class locator and find a gym near you. Most of these clubs offer free class trials so grab a friend or family member and just do it.

In less than 60 minutes you'll improve your health and redefine what it means to feel alive. Do it for you and those you love. Exercise together and stick together!

Stay Pumped