A fitness extravaganza. Les Mills GFX2014 exploded at the SECC Glasgow on March 2.
Hat’s off to Les Mills UK, GFX2014 was well organised, exciting, crowded, sweaty and a motivational experience for both instructors and their participants. Glasgow SECC was the perfect venue and for once the sound system was crystal clear despite the size of the hall and the thousands of people jumping and punching and kicking.
I can’t imagine how many calories people burned. And with no shower facilities everyone was humming by then end of almost twelve hours of fitness overload.
Next time though Les Mills perhaps you can arrange for the car parks to open as well?
Here’s a short video with highlights of the Sh’Bam, Body Balance and Body Combat Masterclasses. Just look at all those people!
Now it’s your turn: Were you at Les Mills GFX2014 Glasgow? What did you think? Please share you own videos and pictures by leaving a comment or a link. If you know someone who would enjoy watching the highlights video feel free to share it with them.
Happy New Year to everyone reading Grandnat’s Blog. Thanks for all your comments and support last year – especially for the first episodes of my Group Fitness Over Coffee podcast. 2014 arrived with a cardio-busting flood of sweat and high heart rates as I launched Body Combat release 58 and Body Balance release 63 to my classes. People fill fitness clubs to capacity at this time of year as they seek to shed the pounds they put on during their Christmas excesses. These new Les Mills releases are tough, challenging but achievable and uplifting. And they work. Do you know how I know? Because two days after launching my arms and legs are screaming with DOMS (Delayed Onset Muscle Soreness). I can feel the results already. If you haven’t checked out the new Les Mills releases yet go along to a class. It’s a great way to start the new year as you mean to go on. And finally a confession. I’ve been a Coke addict for nearly all my life. When I worked in a big busy corporate I was always swilling back four or five cans of Diet Coke and Coke Zero a day with all their artificial sweeteners and additives. When I left corporate life I found I had moved to 2 litre bottles. I felt bloated and full of chemicals. Well I stopped drinking Coke last August and I haven’t had a drop since. I hated the first few weeks. I craved the fizz and the caffeine. But now I’m free of it and feel better for it. Whilst that was more like a mid-summer resolution than a New Year’s resolution I intend to stay Coke free for good. Have a great 2014. Now it’s your turn: Have you tried the new Les Mills releases yet? What do you think? Did they work for you. Have you experienced DOMS already? What are your fitness goals for 2014. Please leave a comment share your plans and goals.
Perhaps you have been down to the gym but found all those exercise machines a little daunting? It doesn’t help your confidence when there is some super-toned muscle-bound hunk running on the treadmill at break neck speed.
And let’s face it, running on a treadmill is quite dull isnt it? Lonely too, even with a personal trainer encouraging you on.
This is why I love group fitness classes. They aren’t dull at all. You feel motivated not only by the instructor but also by the other participants. There’s a social element as well as healthy competition.
The first class I ever went too was Body Pump over ten years ago. I remember being a reluctant attendee. My legs were on fire the following day with the sheer agony of delayed onset muscle soreness. But after a few classes I began to notice results – a difference to my physique and my stamina.
Soon after I discovered Body Combat, the martial arts based fitness class from Les Mills. I was hooked and eventually went on to train as an instructor. And yoga followed on soon after.
I now teach Body Combat, Body Balance, Hatha Yoga and Power Yoga in clubs around Edinburgh.
I love it more now that I did when I started and do you know why?
It’s not just the social aspect of the classes although I have made some really good friends because of it. It’s not just the adrenaline rush of 30 or 40 people shouting “Kiai” whilst performing a roundhouse kick, or the beautiful sight 30 or 40 people looking strong and proud in Sun Warrior pose.
No it’s the sense of achievement you can see on the participants faces when they master a move, meet a goal, or make a lasting change that benefits them physically. It’s an achievement getting slightly more flexible after each yoga class. It’s an achievement pushing their aerobic capacity in Body Combat.
For me as a group fitness class instructor, there simply isn’t anything better than seeing that look of achievement on their faces.
Whatever your fitness goals there is a group fitness class out there that will be perfect for you.
Your turn: What is your favourite group fitness class? I would love to hear about your achievements, or your stories about your favourite classes. Please leave a comment below and share your experiences.
Are crunches best for core strength and a flat tummy? You can’t beat millions of sit ups can you? Everyone remembers their PE teacher sitting on their legs and screaming at them to lift up over and over. These memories stick.
I often get the crunches question. In fact for some it’s an obsession. When I teach Body Combat, if the conditioning routine for that release does not feature crunches, some people will be unhappy. This is because they believe that crunches are best.
But in Body Combat you can work the abs and the rest of your core simply by performing punches and kicks with good technique. psychologically though people still think they need to do crunches.
Lets get away from this.
I’ve done CXWorx, which is Les Mills new core training class, and one of the first things you learn is that your core is not just your abs. As the instructor said to me, “What is your core? Well chop off your head, your arms and your legs and what is left is your core.”
CXWorx hovers
So it includes the shoulders, the glutes, the obliques, and the muscular slings that criss-cross the body creating the X-shape of muscles referred to in the class’s title.
If you want a strong core then you have to do exercises that work all of these muscle groups.
When Les Mills developed the CXWorx programme they did research into the difference between isolated movements and integrated movements. Their researcher, Dr Gottschall said, “Core exercises traditionally focus on isolated areas, like the lower or upper abdominals.” So our beloved crunch is an isolated exercise.
Dr Gottschall compared these with integrated exercises like hovers and planks, which work all the muscles of the core. She found these moves caused as much or more activity in the individual muscles as isolation exercises that targeted each one. The results told Les Mills that integrated exercises would give the core the most effective and efficient workout.
This is why they launched CXWorx and why it is packing classes out in the UK and across the world. This is why in other Les Mills classes like Body Combat and Body Balance we are seeing more integrated core exercises which means more planks, hovers, side planks and yoga based exercises like locust pose.
So crunches have their place but if you really want to beast your core – and by that mean the whole of your core – then give CXWorx a try.
Or if you are still not convinced enough to venture into a class, just try this exercise routine based on hovers and planks. The author, Tina Haupert, says:
“The plank is a great multitasking move because it works your abs, back, and arms all at once. Plus, many people don’t realize the stronger your butt and hamstrings, the less pressure on your core to do all the work.”
I found this exercise routine at: http://news.health.com/2012/10/15/10-minute-plank-workout/
So now forget that screaming scary PE teacher sitting on your legs. That was so old school.
Over to you: Have you tried any of the exercises I’ve talked about in this post? Which core exercises are best – crunches or hovers and planks? Do you agree that integrated exercises like planks for better than crunches? Please leave a comment. Share your thoughts. Go on Tweet this article.Tweet
