Les Mills Asia Pacific https://www.lesmills.com.au/rss.xml en The Future is Virtual Landing Page https://www.lesmills.com.au/node/846 <span class="field field--name-title field--type-string field--label-hidden">The Future is Virtual Landing Page</span> <span class="field field--name-uid field--type-entity-reference field--label-hidden"><span lang="" about="/user/8409" typeof="schema:Person" property="schema:name" datatype="">brynn</span></span> <span class="field field--name-created field--type-created field--label-hidden">Tue, 01/15/2019 - 16:38</span> <div class="clearfix text-formatted field field--name-field-main-content field--type-text-long field--label-hidden field__item"><h2>The Future is Virtual</h2> <p>LES MILLS Virtual classes are exciting, blockbuster-quality versions of live classes. They enable you to deliver the industry’s most popular workouts led by the world’s best instructors. Phillip Mills explains:</p></div> <div class="field field--name-field-video-link field--type-link field--label-hidden field__item"><a href="https://youtu.be/c2StXixhrfE">https://youtu.be/c2StXixhrfE</a></div> <div class="field field--name-field-video-image field--type-image field--label-hidden field__item"> <img src="/sites/default/files/2019-01/maxres1%20%281%29.jpg" width="1280" height="720" alt="video image" typeof="foaf:Image" /> </div> <div class="field field--name-field-feature-colour field--type-string field--label-hidden field__item">#efefef</div> <div class="clearfix text-formatted field field--name-field-secondary-content field--type-text-long field--label-hidden field__item"><p>To get a personalised assessment on how Virtual makes business sense for your facility and to receive your FREE Virtual Secrets to Success Guide, please provide your contact details and your local Business Partnership Manager will be in touch soon.</p></div> Tue, 15 Jan 2019 05:38:33 +0000 brynn 846 at https://www.lesmills.com.au TRIBE RECRUITER SEA https://www.lesmills.com.au/node/845 <span class="field field--name-title field--type-string field--label-hidden">TRIBE RECRUITER SEA</span> <span class="field field--name-uid field--type-entity-reference field--label-hidden"><span lang="" about="/user/8409" typeof="schema:Person" property="schema:name" datatype="">brynn</span></span> <span class="field field--name-created field--type-created field--label-hidden">Mon, 01/14/2019 - 11:22</span> <div class="clearfix text-formatted field field--name-field-general-block1 field--type-text-long field--label-hidden field__item"><p><strong>About us</strong></p> <p>Les Mills Asia Pacific is a local company making a big impact on the global fitness industry. Les Mills programs are found in more than 15,500 clubs, across 80 countries with over 6 million participants per week and growing.</p> <p>We're currently looking for a Tribe Recruiter - SEA to be based with our dynamic team in Malaysia.</p> <p><strong>About the role</strong></p> <p>The Tribe Recruiter is responsible for planning and executing sales activities with LMAP instructor training products, ensuring adequate numbers of qualified Les Mills instructors to service licensee programs, with support from members of the LMAP Instructor Specialist team.</p> <p><strong>Key Accountabilities:</strong></p> <ul><li>Meet instructor training revenue targets for Initial Module Training and Advanced Instructor Module Training.</li> <li>Liaise with Business Partnership team to ensure that all program sales have their training requirements met and to generate training sales leads.</li> <li>Prospect LMAP Licensees to identify trainees to attend Training Modules, and educate Group Fitness Managers about recruitment.</li> <li>Prospect existing instructors base for sales into initial modules in extra programs, or higher level modules in their existing programs.</li> <li>Qualify instructor module training leads, converting to sales, in order to meet agreed targets.</li> <li>Raise invoices for clubs/individuals when module training payment is being made by a third party and follow up on outstanding payments.</li> </ul><p><strong>Requirements:</strong></p> <ul><li>Minimum of 2 years of sales experience, preferably in the fitness industry</li> <li>Exceptional communication, persuasion skills and ability to close a deal</li> <li>Self-motivated and able to work autonomously to achieve targets</li> <li>Resilient and able to work in a fast-paced, changing environment</li> <li>Work well in a team and able to work on your own initiative</li> <li>Proficient in written and spoken English. Knowledge of other South East Asian languages will be an advantage</li> <li>Trained and certified in at least one Les Mills program</li> <li>Preferably you have experience of the Les Mills system and good working knowledge of Les Mills education products</li> </ul><p>Les Mills Asia Pacific is a recognized ‘Great Place To Work’ and is committed to being an employer of choice. If you are looking for a role where you can make a difference, in a company making a difference, then apply as per the instructions below.</p> <p>To Apply: Please submit your cover letter and resume to <a href="mailto:michelle@lesmills.com.au">michelle@lesmills.com.au</a> before 28th January 2019.</p></div> <div class="field field--name-field-general-header-image field--type-image field--label-hidden field__item"> <img src="/sites/default/files/2019-01/High%20Res%20JPG%20%2811%29.jpg" width="1024" height="379" alt="header image" typeof="foaf:Image" /> </div> <div class="field field--name-field-general-page-title field--type-string field--label-hidden field__item">TRIBE RECRUITER SEA</div> Mon, 14 Jan 2019 00:22:57 +0000 brynn 845 at https://www.lesmills.com.au Non SPRINT Clubs Landing Page https://www.lesmills.com.au/node/844 <span class="field field--name-title field--type-string field--label-hidden">Non SPRINT Clubs Landing Page</span> <span class="field field--name-uid field--type-entity-reference field--label-hidden"><span lang="" about="/user/8409" typeof="schema:Person" property="schema:name" datatype="">brynn</span></span> <span class="field field--name-created field--type-created field--label-hidden">Thu, 01/10/2019 - 11:24</span> <div class="clearfix text-formatted field field--name-field-main-content field--type-text-long field--label-hidden field__item"><h2>Radical Results for Your Members</h2> <p><a href="https://lmimirror3pvr.azureedge.net/static/media/10057/97ac5f5e-c640-43ad-9d64-52b349d17685/research-summary-sprint.pdf" style="color:#c0a062;text-decoration:underline;">New research by Professor Jinger Gottschall</a> at Penn State University has proved that high-intensity interval cycling can significantly improve cardiovascular, metabolic and musculoskeletal fitness – making it an effective, low-impact alternative to traditional high-intensity interval training.</p> <p> </p> </div> <div class="field field--name-field-video-link field--type-link field--label-hidden field__item"><a href="https://youtu.be/uHVt2A4ICDM">https://youtu.be/uHVt2A4ICDM</a></div> <div class="field field--name-field-video-image field--type-image field--label-hidden field__item"> <img src="/sites/default/files/2019-01/maxres1.jpg" width="1280" height="720" alt="video image" typeof="foaf:Image" /> </div> <div class="field field--name-field-feature-colour field--type-string field--label-hidden field__item">#c0a062</div> <div class="clearfix text-formatted field field--name-field-secondary-content field--type-text-long field--label-hidden field__item"><p><strong>Do your members like the sound of radical results?</strong></p> <p>The benefits of HIIT combined with the low impact nature of LES MILLS SPRINT has been a winner since the program was launched just over 3 years ago. Oxigen in Penrith (NSW) has had SPRINT on the timetable since 2016:</p> <p><em>[SPRINT] draws people in who wouldn’t normally do a cycle class. It gives them a sense of achievement and all ages are catered for, because it is low impact and they work at their maximum intensity…[it’s] by far the most popular on our timetable!</em></p></div> Thu, 10 Jan 2019 00:24:42 +0000 brynn 844 at https://www.lesmills.com.au Non SPRINT instructors Landing Page https://www.lesmills.com.au/node/843 <span class="field field--name-title field--type-string field--label-hidden">Non SPRINT instructors Landing Page</span> <span class="field field--name-uid field--type-entity-reference field--label-hidden"><span lang="" about="/user/8409" typeof="schema:Person" property="schema:name" datatype="">brynn</span></span> <span class="field field--name-created field--type-created field--label-hidden">Thu, 01/10/2019 - 09:21</span> <div class="clearfix text-formatted field field--name-field-main-content field--type-text-long field--label-hidden field__item"><h2>WIN for #survivingLMSPRINT</h2> <p>Try LES MILLS SPRINT any time between now and 28th January 2019 and capture the momentous occasion by taking a selfie at the end of the class and post to Facebook or Instagram with the hashtag #survivingLMSPRINT #LMAP and you could win a SPRINT Initial Module Training valued up to AUD649!</p> <h2 style="padding: 30px 0; margin-bottom: -30px!important;font-size:2.2em!important;">Josh Farmer talks SPRINT</h2> </div> <div class="field field--name-field-video-link field--type-link field--label-hidden field__item"><a href="https://facebook.com/LesMillsAsiaPacific/videos/2100262136699407/">https://facebook.com/LesMillsAsiaPacific/videos/2100262136699407/</a></div> <div class="field field--name-field-video-image field--type-image field--label-hidden field__item"> <img src="/sites/default/files/2019-01/josh-farmer.jpg" width="2014" height="1065" alt="video image" typeof="foaf:Image" /> </div> <div class="clearfix text-formatted field field--name-field-terms-conditions field--type-text-long field--label-hidden field__item"><p>WIN for #survivingLMSPRINT Terms &amp; Conditions</p> <p>LES MILLS SPRINT selfie must be uploaded before 28th January 2019.</p> <p>Selfie must be accompanied by hashtag: #survivingLMSPRINT #LMAP.</p> <p>There will be one winner announced for Southeast Asia and one winner in Australia.</p> <p>Winners will be contacted by 31st January 2019.</p> <p>Prize not transferrable for another program or to another person.</p> <p>Prize is not exchangeable for cash.</p> <p>Additional costs to attend the training (such as travel, parking and accommodation) is the responsibility of the prize winner.</p> <p>Training must be completed (including Day 3) by 15th January 2020.</p> <p>Other Terms &amp; Conditions apply.</p></div> <div class="field field--name-field-feature-colour field--type-string field--label-hidden field__item">#c0a062</div> <div class="clearfix text-formatted field field--name-field-secondary-content field--type-text-long field--label-hidden field__item"><p>HIIT has been a Top Fitness Trend for several years running in Australia and is emerging in Southeast Asia and shows no signs of slowing down. The potential demand for SPRINT is untold as the program combines the already popular HIIT genre with low-impact exercise; the promise of no burpees (or impact!) opens up the genre to a whole new market! Become a SPRINT instructor and ride the wave – one of our Tribe Recruiters will get in touch with more information on how you can become a SPRINT instructor in 2019.</p></div> Wed, 09 Jan 2019 22:21:29 +0000 brynn 843 at https://www.lesmills.com.au IS FOAM ROLLING WORTH A SPIN? https://www.lesmills.com.au/news/is-foam-rolling-worth-a-spin <span class="field field--name-title field--type-string field--label-hidden">IS FOAM ROLLING WORTH A SPIN?</span> <span class="field field--name-uid field--type-entity-reference field--label-hidden"><span lang="" about="/user/8409" typeof="schema:Person" property="schema:name" datatype="">brynn</span></span> <span class="field field--name-created field--type-created field--label-hidden">Fri, 12/21/2018 - 14:39</span> <div class="field field--name-field-article-title field--type-string field--label-hidden field__item">IS FOAM ROLLING WORTH A SPIN?</div> <div class="field field--name-field-article-image field--type-image field--label-hidden field__item"> <img src="/sites/default/files/styles/web_header/public/2018-12/fp_foamrolling_960x540.jpg?itok=X4GRl4tf" width="3000" height="1000" alt="header image" typeof="foaf:Image" class="image-style-web-header" /> </div> <div class="clearfix text-formatted field field--name-body field--type-text-with-summary field--label-hidden field__item"><p>Maybe you’ve watched other Instructors rolling on these cylindrical pieces of foam and been curious. Maybe you use a foam roller yourself and routinely ask, “How can something so innocent looking cause me so much pain?” Maybe you just want to know what they’re meant to do, and whether they actually work. Here’s what you need to know...<br />  <br /> There are several different types of foam roller, ranging from one solid piece of foam, to hollow tubes with lumps and bumps emerging from the outer foam, and even rechargeable vibrating ones. The earliest scientific reported use of the foam roller is from 1996, when foam rolling was used in a warm-up routine designed to help performing artists increase their range of motion (ROM). Thereafter, foam rollers slowly began appearing in both academic and popular literature, and their cult status has continued to increase. In the past five years the use of the foam roller has exploded, and they can now be seen on pretty much every gym floor across the globe.<br /><strong>DOES FOAM ROLLING WORK?</strong><br /> Despite being twenty or so years since studies began, the science behind foam rolling is still in its infancy. Nevertheless, some useful patterns in the research findings are starting to emerge.<br /> 1.    Foam rolling, overall, does not appear to affect athletic performance<br /> Many studies have explored the effect of foam rolling on subsequent athletic performance, yet only one study has ever concluded that foam rolling impedes athletic performance. Every other study has either found no effect, or a positive effect on performance. This suggests that, overall, foam rolling before exercise will not hamper performance.<br /> 2.    Foam rolling before exercise may well improve short-term flexibility<br /> Many studies have explored the effect foam rolling has on short-term flexibility, concluding that foam rolling before a workout will increase the ROM at the joint the muscle crosses (e.g. foam rolling down the thigh muscles increase ROM at the knee). This suggests that using a foam roller as part of a warm-up routine could be beneficial.<br /> 3.    Foam rolling after exercise can help reduce DOMS<br /> All of the studies exploring whether foam rolling after exercise reduces the symptoms of delayed-onset-muscle-soreness (DOMS) have concluded that it does. It has been suggested that 20 minutes of foam rolling at the hips and legs for the three days following a leg training session may decrease DOMS pain. An acute 10-minute foam roll may immediately reduce DOMS pain for up to 30 minutes.<br /><strong>WHY DOES IT WORK?</strong><br /> More research needs to be done to provide really conclusive evidence, but there are three prevailing theories as to why foam rolling works:<br /> Theory 1: Both the mechanical pressure and subsequent heat generation causes the fluid at the joint to become runnier, which decreases the resistance that would otherwise be caused by friction. Think of the effect that oil has on a metal joint, it’s the same thing.<br /> Theory 2: The direct pressure along the direction of muscular pull slightly re-aligns any collagen fibers from a more random to a more uniform direction, leading to increased lymphatic drainage and less resistance.<br /> Theory 3: The direct pressure onto the muscle shows a typical stretch-response (e.g. when you stretch, the muscle contracts for a few seconds, and then relaxes allowing you to stretch further), meaning that after 15-30 seconds, the muscle relaxes enough to increase the ROM.<br /><strong>THE BOTTOM LINE</strong><br /> The research behind foam rolling suggests that using a foam roller can yield important benefits, whether you use the foam roller before or after your workout. Using the foam roller before training can increase the ROM, which could decrease chances of injury. Using the foam roller after training can decrease DOMS, which could speed up recovery and make DOMS more manageable. It seems that using the foam-roller does not impede performance, meaning that you have nothing to lose by trying it out!<br /><strong>HOW TO FOAM ROLL EFFECTIVELY</strong><br /> There are several ways that you can use a foam roller depending on which joint or muscle you want to affect, and what type of foam roller you are using.<br /> Here is a quick guide on some of the most popular and effective foam rolling exercises. These target the muscles and joints that tend to be the tightest in most people.<br /> Calf<br /> •         Sit on the floor with the foam roller underneath the upper part of the ankles<br /> •         Lift your hips off the floor and move your body down towards the roller (so the roller is rolling towards the knee).<br /> •         Move so that the roller is about an inch nearer to the knee, and then rock side-to-side for 15-30 seconds. Repeat inch by inch up towards the knee.<br /> •         If the pressure isn’t hard enough, try it with one leg only.<br /> Quads<br /> •         With the foam roller on the floor, face the floor with the foam roller just above your knees on the quads.<br /> •         Move so that the roller is about an inch nearer to the hip, and then rock side to side for 15-30 seconds. Repeat inch by inch up towards the hip.<br /> •         If the pressure isn’t hard enough, try lifting one leg up and doing it with one leg at a time.</p> <p>IT Band<br /> •         Lie on your side with the foam roller resting just up from the knee on the side of the leg.<br /> •         Move until the roller is about an inch nearer to the hip, and then rock side to side for 15-30 seconds. Repeat inch by inch moving towards the hip.<br /> •         If the pressure it too much, put more weight into your arms to decrease the pressure on your leg.<br /> •         Repeat with the other leg.<br /> Glutes<br /> •         Sit on the roller so that the roller is underneath the butt.<br /> •         Bring one leg across until the ankle rests on the opposite knee/thigh.<br /> •         Using your arms for support behind the roller, move the roller up and down and side to side.<br /> •         Once you find a particularly tender spot, hold the pressure on that spot for 15-30 seconds.<br /> Mike Trott is a UK-based Trainer who teaches XYZ. He specializes in sports personality psychology and sports exercise physiology. He has conducted academic research into group exercise interventions and personality, exercise addiction, and foam rolling physiology.<br />  <br /> REFERENCES</p> <p>Beardsley, C. and Škarabot, J., 2015. Effects of self-myofascial release: A systematic review. Journal of Bodywork and Movement Therapies, [online] 19(4), pp.747–758.<br /> Janot, J.M., Malin, B., Cook, R., Hagenbucher, J., Draeger, A., Jordan, M., Van Guilder, G., 2013. Effects of self myofascial release &amp; static stretching on anaerobic power output. J. Fit. Res. 2, pp. 41-54.<br /> Cheatham, S.W., Kolber, M.J., Cain, M. and Lee, M., 2015. The effects of self-myofascial release using a foam roller or roller massager on joint range of motion, muscle recovery, and performance: a systematic review. International Journal of Sports Physical Therapy, 10(6), pp.827–838.<br /> Schleip, R., 2003. Fascial plasticity–a new neurobiological explanation: Part 1. Journal of Bodywork and movement therapies, 7(1), pp.11-19.</p></div> <div class="field field--name-field-primary-category field--type-entity-reference field--label-hidden field__item"><a href="/taxonomy/term/11" hreflang="en">instructor</a></div> Fri, 21 Dec 2018 03:39:02 +0000 brynn 842 at https://www.lesmills.com.au FLOAT LIKE A BUTTERFLY https://www.lesmills.com.au/news/float-like-a-butterfly <span class="field field--name-title field--type-string field--label-hidden">FLOAT LIKE A BUTTERFLY</span> <span class="field field--name-uid field--type-entity-reference field--label-hidden"><span lang="" about="/user/8409" typeof="schema:Person" property="schema:name" datatype="">brynn</span></span> <span class="field field--name-created field--type-created field--label-hidden">Fri, 12/21/2018 - 14:19</span> <div class="field field--name-field-article-title field--type-string field--label-hidden field__item">FLOAT LIKE A BUTTERFLY</div> <div class="field field--name-field-article-image field--type-image field--label-hidden field__item"> <img src="/sites/default/files/styles/web_header/public/2018-12/Dan.jpg?itok=SIorzw0N" width="3000" height="1000" alt="header image" typeof="foaf:Image" class="image-style-web-header" /> </div> <div class="clearfix text-formatted field field--name-body field--type-text-with-summary field--label-hidden field__item"><p>As the face of BODYCOMBAT and CXWORX, Dan Cohen is known for his lightning fast punches and ability to hold a hover for over five minutes. But what else is going on beneath the surface? We caught up with Dan to discuss martial arts, faith, and what advice he would give his 18-year-old self.</p> <p>Let’s start with the basics! How did you get into teaching?<br /> I had three options when I was 18: I could become a firefighter, an aerobics instructor, or I could work on the oil rigs.</p> <p>I was leaning towards working on the oil rigs - because I’d heard the pay was incredible - but the timing was wrong: they did six weeks on and 10 days off, and the six week cycle had just started again. So I decided to do the course to teach aerobics. And to be honest, I felt a bit silly at the start. But from there I started working as a personal trainer and took further courses in strength and conditioning, and I just fell in love with it.</p> <p>At one stage I was teaching 35 classes a week! I taught at 10 different clubs and I would cycle my pushbike from one club to another - in the misery of the English weather – as I didn’t have a car back then. I’d often do multiple classes back to back, a double, triple.  I taught an array of classes such as circuit, aqua, dance aerobics... yes, back then, I believed I could dance! How wrong I was! </p> <p>I personally couldn’t teach 35 classes a week now but back then it certainly gave me a good foundation as an Instructor.</p> <p><strong>So how did you end up becoming a Program Director?</strong></p> <p>The previous Program Directors for BODYCOMBAT – or Product Managers as they were known back then – had resigned, so word on the street was that Les Mills was looking for new people.</p> <p>At the time I was an International Trainer for the UK team and I was travelling to places like Japan, Portugal and Germany to do modules. I got a call from Emma Barry who asked me to go to Amsterdam for a weekend and said, Lisa Osborne is going to be there and there’s something she wants to tell you. So I went to Amsterdam and Lisa told me I should apply for the role, and they were thinking about me. So after a conversation I had with Rach [Newsham] we applied as a duo. We had to put a video together and we had all the normal issues that go down with that with cameras not working and laptops freezing, and  we were up against the shortest of deadlines… we were so grateful to have the help of Shaun Egan ‘cause he was a bit of whiz with IT and the creative stuff.</p> <p><strong>What was it like moving to New Zealand?</strong></p> <p>The original contract actually didn’t have us based in New Zealand, we were going to be based out of the UK and just travel over every round. But Phillip Mills told us, if you want to really nail this job, you need to be in New Zealand. So the contract got changed.</p> <p>I wasn’t scared of moving to New Zealand, even though I had never been there before. I was excited. Ever since I’d been a young boy, I’d always known that I wouldn’t live in the UK forever. I’d always been fascinated by New Zealand, by the Maoris and the exotic-ness of it being this little island a million miles away.</p> <p>To this day I absolutely believe in Phillip and Jackie’s vision. My own values are absolutely aligned with theirs. Now, I’m exactly where I want to be, and that’s not by chance or by fluke, but by determination and hard work. I was absolutely destined to be in this job.</p> <p><strong>Faith plays a big part in your life. Can you tell me a little more about that?</strong></p> <p>When I was growing up, I was always confused about religion. If anyone talked about Jesus Christ to me back then, my immature reaction would have been to call them a “Bible basher”.</p> <p>I didn’t have a bad upbringing but I left home at a really young age, and then I was a teenager living on my own. I was brought up in Judaism, however nearly eight years ago I found God. My wife, Taimane, comes from a large Samoan Christian family and we attend a non-denominational church called ‘LIFE’. After having an incredible conversation with a rabbi in New York and a Christian minister in New Zealand, I was made aware of a movement called the Jewish Christian. This really resonated with me and I now consider myself to be a Jewish Christian. </p> <p>Going to church teaches me so much about listening to other people and how to positively influence others. I know that my role as a Program Director provides me with a platform from which to speak, and I try to use my social media to share messages that will physically, mentally and spiritually help people achieve their goals - whether they be large or small. </p> <p>What people see on screen is this guy punching and kicking, or a guy doing some woodchops. But that’s really just one part of my life. And through the church I have learned how to anchor myself so I can best support my community, friends and colleagues.</p> <p><strong>So what are your anchors?</strong></p> <p>There are three different types of anchor that come to mind. Number one, the anchor that holds firm to the rock and will not move, no matter how big the storm. Number two, the anchor that can be bent, that has some flexibility and will move as the waves start to crash down. And number three is the anchor that slows the boat down but it never comes to a complete stop.</p> <p>Personally, the big anchors in my life are God, my wife and my children. Being a father grounds me and teaches me to deploy the right anchor to weather the many exciting storms of parenthood. </p> <p>Professionally, my role within the business as a Program Director for Les Mills keeps me grounded creatively, as well as enabling me to explore many facets of the fitness industry. </p> <p>And as a coach, deploying the correct anchor means that I can truly bring out the potential in others.</p> <p><strong>Do you have any specific role models?</strong></p> <p>I guess when I was younger, the likes of Muhammad Ali, Bruce Lee, RoboCop, The Terminator, Darth Vader... all made me feel like I, too, could be superhuman! </p> <p>As I’ve got older, I’ve realised that I don’t want to be anybody else. However, I do look at what others do to positively influence the people around them.</p> <p>I look to great sporting stars and what they’ve achieved in terms of their careers.</p> <p>Closer to home, Jackie [Mills] is a role model as a mother, grandmother, friend, colleague, and as my boss.</p> <p>I look at what Phillip is doing. There’s a lot to be said about the managing director of a company who is still working 16 hour days and travelling around world. That’s somebody who really cares, because it’s not just about him or his family – there are thousands and thousands of Instructors who are addicted to what Les Mills does for them and that’s a huge responsibility. </p> <p><strong>And what role do martial arts play in your life?</strong></p> <p>The biggest thing I’ve learned from martial arts is how to exercise discipline. It’s just like when we practise a Kata – you do it over and over again until it becomes second nature, like brushing your teeth.</p> <p>This discipline has extended to all areas of my life. You will never, ever hear me say, I can’t be bothered. If the grass needs cutting or the house needs cleaning, or the kids want to go out again, or my wife needs help… and for BODYCOMBAT and CXWORX, no matter how many challenges I may face, I will always get the job done.</p> <p>The other thing I’ve learned is the importance of having a good trainer, good sparring partners, good pad holders and good technical coaches. Even now when I go to the gym, I hate training on my own. I always have a training partner, and I’m a training partner for a bunch of other people too.</p> <p><strong>So can you tell me, when you have challenging situations in your life, how do you cope?</strong></p> <p>I ask the right questions. I never assume. And anger doesn’t play any part in my life, I manage my frustrations very well. I’m careful to choose questions that won’t antagonise or take the conversation in a negative direction. When I was younger I didn’t know what the right questions were to ask. But now I’m older and wiser, and I know how to handle situations better.</p> <p><strong>What would be a challenging situation for you?</strong></p> <p>As we get older, it’s harder to form new friendships, so I have to really work at those things. I’ve got some really great people in my life and in order to stay close to them, I will communicate often, even if it’s just a text to say, “Thinking of you, I love you bro”.</p> <p>That’s a real challenge, and you can’t always wait for people to come to you. Certainly New Zealanders are super casual about that type of stuff and they just go with the flow. I work at that and I think it’s worth working at. Good relationships are worth working for.</p> <p><strong>What’s the best feedback you’ve been given?</strong></p> <p>“Make it a habit”. It was feedback I got during a prep week for filming. For me, that means that when I teach my regular classes, I don’t fall too far from how I teach in filming Masterclass. I set a high standard for filming and I try to make it a habit, so that I’m regularly teaching at that level.</p> <p><strong>In Advanced Training, Instructors explore their “why”. Can you tell me what yours is?</strong></p> <p>You know my grandfather and two great uncles both died with diabetes. For years even my own mother has really struggled with weight issues. But not any more. Along with my dad, she regularly does BODYPUMP and BODYCOMBAT, plus they walk all the time, it’s great! I’m really proud of them. </p> <p>I love fitness, and I love what fitness does for me and my family. I’ve done other jobs in the past, I’ve been a DJ, I’ve worked on the door, I’ve been a cocktail bartender… by trade I’m a diamond setter. Half of my family come from the jewellery industry and the other half owned black taxi cabs and ran boxing schools.</p> <p>I wanted to be in an industry that meant I could help my family. I don’t want to be doing anything else. I love what we stand for as an organisation and I’ll be doing this for as long as I can.</p> <p><strong>What advice would you give to new Instructors?</strong></p> <p>Be patient. Teaching is really addictive, you know you get the endorphins and the positive vibes from teaching and being in the moment with people who just love it, singing along and moving together. It’s really easy to say you want more and more and before you know it you’re teaching 35 classes a week, riding your pushbike between gyms and it’s really, really intense.</p> <p>So I’d say, be patient. Don’t try and do 10 or 12 things at once, just do a few things really well. If I could go back 20 years and tell my younger self one thing it would be [whispers] patience.</p> <p><strong>What drove you to become a fitness leader on the world stage?</strong></p> <p>I just woke up. It took me a long time to realise what I needed to do. For a long time I thought that I had to do what everyone else was doing, and that I should just do what was expected of me.</p> <p>If you want to truly love what you do, then don’t be afraid to drop anchor and say, hang on, I’m going to take my time here. I’m going to do this really well and I don’t care if people think that I’m not doing enough or I’m doing too much or I’m standing still, or I’m not moving fast enough. I’m going to do this because I know it’s the right thing for me.</p> <p>Own the decisions that you make. If there’s something in your gut that says, this is the industry I want to be in, this is the decision I want to make, then stand by it. Make decisions that you can stand by and be really proud of, that you can look back and say, I am incredibly proud of that decision. That I did that. Don’t let anybody push you around or tell you otherwise. Wake up to what you want, from your life.</p> <p><strong>Dan’s Training</strong></p> <p><strong>CLASSES</strong></p> <p>Tuesday 4:40pm CXWORX<br /> Wednesday 5:10pm BODYCOMBAT<br /> Friday 10:10am BODYCOMBAT</p> <p>Before the girls were born I always trained twice a day, but now things are different, and my training is very much about fitting in with my life as a daddy.</p> <p>I usually lift weights on the same days that I teach, so at a minimum I’ll do three weightlifting sessions a week, and when I’m at home I’ll use the Releases App and LES MILLS On Demand, which is life changing. It’s good ‘cause it’s got that Chromecast feature so I can put it on my TV. I’ll pretty much do all of our programs such as LES MILLS SPRINT, RPM, BODYSTEP, LES MILLS GRIT, BODYPUMP… I’ve even given LES MILLS BARREa go several times! I really believe in our classes and they just keep on getting better.</p> <p>I’m a real outdoors bunny so in the summer months you’ll find me doing adventurous things such as trail runs and off road biking. I’m actually quite a good off road runner and I’ve done a whole bunch of comps over the last few years. I did a 15K not too long ago and I won it! I was just hoping to come in the top 10 so I was pretty stoked with that.</p> <p>In the colder months I’ll be indoors more, and I enjoy doing things like indoor climbing. If I add anything into my schedule I’ll always swap it out for something out, so I’m not overloading myself.</p> <p>I’ll always train once a day and I always have a full rest day – usually for me that’s on Sunday.</p> <p><strong>NUTRITION</strong></p> <p>Some mornings, I don’t eat breakfast. Not cause I’m into intermittent fasting or anything, but just cause that’s the way it works out.</p> <p>The kids are up at 6am on the dot and if I do eat breakfast it will probably be scrambled eggs with spinach. The one thing I have religiously is my coffee. I have a Nespresso machine and I have an Arpeggio pod, topped up with some hot water. I like to have it in a glass because for some reason it looks nicer! Plus I think it stays hotter for longer.</p> <p>Lunch will be something like tuna sashimi or a kebab with salad and a green juice. I love raw juices. I’m not really into smoothies but fresh juices are amazing.</p> <p>Dinner is often something in the slow cooker, like a stew or casserole with lots of meat, vegetables and potatoes. We always have mince and spinach in our house, they’re our staples. We support our local businesses so everything we buy is grown locally.</p> <p>Before the girls were born I used to eat five to seven meals a day. I used to prep my meals on a Sunday for the week and I’d be really onto it, but all of that has gone out of the window since I had kids! Sometimes I think, come on Dan, sort this out, and I’ll prep a whole bunch of meals.</p> <p>I don’t really have a sweet tooth but I do like a drink. I’ve become a bit of a beer snob so I like a good IPA and I also enjoy Spanish beers. And of course, living in New Zealand, you have to enjoy wine.</p> <p><strong>DAN’S SCRAMBLED EGGS AND SPINACH</strong></p> <p>Ingredients</p> <p>6 whole eggs<br /> 3 tbsp. skim milk<br /> 1/8 tsp. salt<br /> 1/8 tsp. ground black pepper<br /> 1/2 cup spinach leaves (chopped or torn)</p> <p>Method</p> <p>Heat a large skillet over medium-high heat and coat it well with cooking spray.</p> <p>Crack eggs into a medium-sized dish. Using a wire whisk, beat the eggs and break up yolks completely.</p> <p>Add the milk to the egg mixture, followed by the salt and ground black pepper. Whisk the mixture together well.</p> <p>Pour the egg mixture into the heated pan, using a fork to stir the egg mixture continuously as it cooks. (If you are using a non-stick skillet, stir the eggs with a wooden spoon or silicon tool since a fork can scratch the pan's surface.)</p> <p>Add the spinach to the pan when the eggs begin to take form.</p> <p>Continue cooking the eggs and spinach until the spinach wilts and eggs are no longer runny.</p> <p>Remove eggs from the pan and serve immediately.</p></div> <div class="field field--name-field-primary-category field--type-entity-reference field--label-hidden field__item"><a href="/taxonomy/term/11" hreflang="en">instructor</a></div> Fri, 21 Dec 2018 03:19:02 +0000 brynn 841 at https://www.lesmills.com.au New Reebok! Check it out! https://www.lesmills.com.au/news/new-reebok <span class="field field--name-title field--type-string field--label-hidden">New Reebok! Check it out!</span> <span class="field field--name-uid field--type-entity-reference field--label-hidden"><span lang="" about="/user/8409" typeof="schema:Person" property="schema:name" datatype="">brynn</span></span> <span class="field field--name-created field--type-created field--label-hidden">Wed, 12/19/2018 - 16:13</span> <div class="field field--name-field-article-title field--type-string field--label-hidden field__item">New Reebok! Check it out!</div> <div class="field field--name-field-article-image field--type-image field--label-hidden field__item"> <img src="/sites/default/files/styles/web_header/public/2018-12/reebok-new-range-update-lp-960x540.jpg?itok=9pIBXl5n" width="3000" height="1000" alt="header image" typeof="foaf:Image" class="image-style-web-header" /> </div> <div class="clearfix text-formatted field field--name-body field--type-text-with-summary field--label-hidden field__item"><p>It’s that time of year again! The best in fitness fashion is on its way to make you and your class members look the real deal when you work out in 2019. The inspiration for this collection is ‘Step Into the Light’ – referring to that moment when we step up to teach. Here’s a quick rundown of what you can expect from the newest Reebok range:</p> <p><strong>Strong colours and silhouettes</strong></p> <p>This season has amazing colours, with an ink blue called “Blue Hills” and a strong “Filtered Yellow” shade. You will see a ‘pop’ of colour with “Stella Pink” combined with a more neutral shade of “Heather Gray”. These colours were sported by Ben Main in BODYATTACK 104, and Diana Archer Mills in BODYBALANCE/BODYFLOW 84.</p> <p>Of course, we also have our classic whites, blacks and grays that you can wear with anything. For the boys, there’s a great black basketball tank top, worn by Mark Nu’u-Steele in LES MILLS TONE 5.</p> <p><strong>Iconic Staples for BODYPUMP and BODYCOMBAT</strong></p> <p>You’ll see three different tops for BODYPUMP girls this time, and two options for the boys! Plus strong colours for our favorite BODYCOMBAT gear.</p> <p><strong>Super Versatile</strong></p> <p>You’ll see items that cross-over between lifestyle and functional, allowing you to look cool both when you’re at the gym or relaxing between classes.</p> <p><strong>Paired back graphics</strong></p> <p>The graphics are a little more muted this season, allowing for greater ease of combining pieces.</p> <p>The latest range is available from January 2019. Check out the latest gear <a href="http://www.reebok.com/lesmills">here</a>.</p></div> Wed, 19 Dec 2018 05:13:35 +0000 brynn 840 at https://www.lesmills.com.au Surviving the Party Season https://www.lesmills.com.au/news/surviving-the-party-season <span class="field field--name-title field--type-string field--label-hidden">Surviving the Party Season</span> <span class="field field--name-uid field--type-entity-reference field--label-hidden"><span lang="" about="/user/8409" typeof="schema:Person" property="schema:name" datatype="">brynn</span></span> <span class="field field--name-created field--type-created field--label-hidden">Wed, 12/19/2018 - 16:07</span> <div class="field field--name-field-article-title field--type-string field--label-hidden field__item">Surviving the Party Season</div> <div class="field field--name-field-article-image field--type-image field--label-hidden field__item"> <img src="/sites/default/files/styles/web_header/public/2018-12/ball-cheers-crowd-59884.jpg?itok=3CqZHj4S" width="3000" height="1000" alt="header image" typeof="foaf:Image" class="image-style-web-header" /> </div> <div class="clearfix text-formatted field field--name-body field--type-text-with-summary field--label-hidden field__item"><p>Somehow, like magic, the New Year has become the defining point in our lives that holds the promise of a fresh start. Goals are set, plans are made and good intentions abound. Yet, as most of us know, few people actually stick to their New Year’s resolutions for more than a few short weeks.</p> <p>Why? Well, one big reason is that the habits of today matter more than we care to admit. Established patterns of behavior are extremely difficult to break. Imagining we can over-indulge and then immediately change is a fantasy – so why not change the goal itself? Instead of waiting until January 1st, try aiming to get through this “silly season” without packing on the pounds or suffering multiple hangovers in the first place.</p> <p><strong>What is alcohol actually doing to me?</strong></p> <p>One way to change the way we think about booze might be to know more about it and what it does to the body. Alcohol (ethanol) is, in fact, a neural depressant and toxin. It’s the most widely consumed one because, by some quirk of chemistry, a little bit has the opposite immediate effect and delivers short-term euphoria and a sense of relaxation. You feel good. Just a single drink can turn the boring into the hilarious, or provide much-needed stress relief after a hard day in the office.</p> <p>But just as the fun starts, unfortunately, the effects of alcohol tip the brain into a dangerous and sometimes deadly spiral. Alcohol’s depressive effect works first on the inhibitory parts of the brain – the parts that would normally control your careful and cautious side. As many of us have learned the hard way, with just a few drinks, crazy things are said and done. At the same time, libido (sex-drive) experiences a sudden up-swing. You can guess the rest!</p> <p>By the same token, like a switch being flicked, alcohol’s inhibition of the cautious side of the brain can also lead to anger, violence and potentially deadly risk-taking behaviors. With each drink, those dangers become more acute, unpredictable and dangerous.</p> <p>Slurred speech, loss of physical control and impaired vision are signs that alcohol now has full reign to suppress neural pathways. The fun has stopped and your brain is now experiencing a major “downer”. You’ve overdone it. Go to bed.</p> <p><strong>So what exactly is a hangover?</strong></p> <p>As the old joke goes … Q: What’s good for a hangover? A: Drinking heavily the night before. A hangover is the combination of the lasting effects of the inhibition of brain activity, the toxins produced by metabolizing alcohol, dehydration and lack of sleep. Despite the myriad folk remedies out there, only rehydration and time (including sleep) will truly cure a hangover.</p> <p><strong>I’ll run it off – that works, right?</strong></p> <p>Yes, it might make us feel virtuous after a night of excess, but in reality it’s not a good idea to exercise with a hangover. Even modest dehydration will compromise performance and mental judgement, and will <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257708/">impair the ability to exercise or compete</a>. At the same time, the circulating levels of the toxin acetaldehyde make it difficult for the liver to control blood sugar levels. So, no amount of post-binge exercise is going to undo the damage from the night before.</p> <p><strong>Okay, what about a quick drink after the gym?</strong></p> <p>Again, the news isn’t great. After exercise, the repair and re-synthesis processes take several hours to days. Alcohol’s dehydrating effects and its ability to impair liver function compromise our ability to replenish the stores of glycogen (sugar) needed for aerobic activity. Alcohol also directly interferes with the protein synthesis pathways in muscle, reducing the ability to repair and rebuild muscles after exercise. If you want to get back into your best shape, having a drink after exercise is not the way to achieve it.</p> <p><strong>But research has shown that a modest amount of alcohol is okay, hasn’t it?</strong></p> <p>Alas, not really. In trying to explain why the French have lower rates of heart disease than the US population, researchers initially focused on the differences in red wine intake. Modest amounts of alcohol – and not just red wine – is known to improve good cholesterol (HDL-cholesterol) levels, and may improve blood flow. However, other major differences between the populations were ignored. The French were much thinner and fitter than the US population. From all the detailed studies on population, exercise (or fitness) stands out as the most important predictor of long-term heart health. Far more important than red wine. It just involves more sweat and determination.</p> <p>No time like the present to get started!</p></div> <div class="field field--name-field-primary-category field--type-entity-reference field--label-hidden field__item"><a href="/taxonomy/term/11" hreflang="en">instructor</a></div> Wed, 19 Dec 2018 05:07:05 +0000 brynn 839 at https://www.lesmills.com.au Keep new year resolution members https://www.lesmills.com.au/news/keep-new-year-resolution-members <span class="field field--name-title field--type-string field--label-hidden">Keep new year resolution members</span> <span class="field field--name-uid field--type-entity-reference field--label-hidden"><span lang="" about="/user/8409" typeof="schema:Person" property="schema:name" datatype="">brynn</span></span> <span class="field field--name-created field--type-created field--label-hidden">Wed, 12/19/2018 - 15:53</span> <div class="field field--name-field-article-title field--type-string field--label-hidden field__item">Keep new year resolution members</div> <div class="field field--name-field-article-image field--type-image field--label-hidden field__item"> <img src="/sites/default/files/styles/web_header/public/2018-12/Lisa%20and%20Bevan%20from%20the%20back%20hands%20up.jpeg?itok=gPgfO2P3" width="3000" height="1000" alt="header image" typeof="foaf:Image" class="image-style-web-header" /> </div> <div class="clearfix text-formatted field field--name-body field--type-text-with-summary field--label-hidden field__item"><p>Have the numbers in your classes suddenly swelled? If you have been teaching for more than a couple of years you will recognise January as one of the busiest times in your classes. No surprise really as “get fit” is consistently at the top of the New Year’s resolution wish list.</p> <p>The million-dollar-head-count question is this: How do you keep these well-intentioned individuals on the bandwagon and lining up for your class well into February and the rest of the year? Bribe them? That’s not the worst idea. Here are 3 better ideas:</p> <p><strong>Remember to offer options – always</strong></p> <p>You might think you are “unfit” but for the New Year’s Resolution-er (NYRer) who has emerged from the sofa and in to your class – you my friend Are. Fit. Sometimes we take for granted the level of fitness we actually possess compared to the “average” person. So do bear in mind when offering options, to offer them early and for long enough that they have been absorbed by the people in front of you. If you spy a new face struggling, show the option again – even if you think it’s the “wrong” time in the track. It’s never the wrong time to show options if the people in front of you need it. Teach to the people in front of you. The only wrong time is when the class is over and you never see those faces again.</p> <p><strong>Start Smart with Smart Start</strong></p> <p>Smart Start is the name of the Les Mills beginner plan for fitness. Based on scientific research, the goal of the plan is to ensure exercise compliance. In English: Smart Start outlines how to keep NYRers coming back because you didn’t kill them the first time and exercise-really-hurts and-the-class-went-for-infinity hours. <a href="https://www.lesmills.com/smart-start/">You can read a more articulate overview here</a>, but essentially what it means for us as Instructors, is to remind NYRers that they don’t necessarily have to complete an entire class in the first few weeks of their new exercise regime. In fact, according to the Smart Start plan, starting with 20 minutes and building up to a full class over a 6-weeks period is the sweet spot to keep your classes pumping past January 31. The simplest way to implement Smart Start in your class is to inform new participants as part of your introduction that they are welcome to participate in a smaller dosage of the class and encourage them to build up the time over the coming weeks. Oh and gently remind them when that time is up during the class!</p> <p><strong>Get real</strong></p> <p>Something that seems to work well for our-fresh-off-the-sofa-friends is setting realistic expectations of the class ahead. For example, in a brief chat before class perhaps inform them of parts they might find especially challenging and offer them an alternative movement prior to class (and reassure them you will offer different options to suit throughout). Another nice touch if you can manage to catch the NYRer before they leave class; congratulate them and set their expectations about how they might feel tomorrow and what the recommended prescription for that particular class is. For example, BODYPUMP 3 x times per week with at least a day in between.</p> <p>How do you keep NYRers (or any new participant) coming back to your classes?</p></div> <div class="field field--name-field-primary-category field--type-entity-reference field--label-hidden field__item"><a href="/taxonomy/term/11" hreflang="en">instructor</a></div> Wed, 19 Dec 2018 04:53:16 +0000 brynn 838 at https://www.lesmills.com.au THE KUCHINGITE WITH A DREAM FOR A FITTER MALAYSIA https://www.lesmills.com.au/news/kenny-sia <span class="field field--name-title field--type-string field--label-hidden">THE KUCHINGITE WITH A DREAM FOR A FITTER MALAYSIA</span> <span class="field field--name-uid field--type-entity-reference field--label-hidden"><span lang="" about="/user/8409" typeof="schema:Person" property="schema:name" datatype="">brynn</span></span> <span class="field field--name-created field--type-created field--label-hidden">Tue, 12/18/2018 - 13:24</span> <div class="field field--name-field-article-title field--type-string field--label-hidden field__item">THE KUCHINGITE WITH A DREAM FOR A FITTER MALAYSIA</div> <div class="field field--name-field-article-image field--type-image field--label-hidden field__item"> <img src="/sites/default/files/styles/web_header/public/2018-12/284126_10151279381232664_1834265790_n_0.jpg?itok=jipw8PeO" width="3000" height="1000" alt="header image" typeof="foaf:Image" class="image-style-web-header" /> </div> <div class="clearfix text-formatted field field--name-body field--type-text-with-summary field--label-hidden field__item"><p>Born and raised in Kuching, Sarawak, Kenny Sia needs no introduction. Once Malaysia’s best-known blogger and TV personality, Kenny is the Executive Director of Level Up Fitness and a certified Les Mills RPM instructor. For those who do not know, Level Up Fitness is the largest fitness chain in East Malaysia with 13 outlets nationwide, offering both premium full service fitness experiences and a 24-hour low-cost gym Level Up Fitness Xpress.</p> <p>Kenny was in awe when he experienced his first Les Mills BODYPUMP and BODYCOMBAT class during his stint in Australia. He especially noticed the fitness culture, as almost all his peers led an active lifestyle. He saw first-hand how powerful these programs were for the mind and body.</p> <p>With this new found passion, Kenny could not wait to come back home and share this with his friends and family. At the time, Les Mills was not heard of in Sarawak. He immediately started the process of setting up a gym and becoming a certified Les Mills RPM instructor.</p> <blockquote> <p>“Truth is there’s no secret sauce – just patience, persistence and willingness to learn."</p> </blockquote> <p>After 9 years of being a RPM instructor, Kenny says the most rewarding part is seeing his members get inspired and excited to come to class. He loves seeing his members transform whether they’re in class or up on stage during an audition. Becoming an instructor has also helped him with his confidence and has encouraged him to pursue a healthier lifestyle.</p> <p>When asked what is the key to being a great instructor, Kenny says it’s the personal interaction that instructors have with their members, on and off stage.</p> <blockquote> <p>“Every seasoned expert starts off as a beginner. Anyone telling you there’s a shortcut to success is lying.”</p> </blockquote> <p>When Kenny is not teaching, he wears the hat of Executive Director. From making the tough business decisions to reading reports, his dual roles behind the cycles and the desk goes hand in hand.</p> <p>What does he do to shake the blues away? Play with his cheeky little 3-year-old son! (I mean, look at that face!)</p> <p>We asked Kenny to tell us 8 fun facts about himself. Here’s what he had to say:</p> <p><strong>1. Most unusual item in your bag?</strong></p> <p>I’m sure I’m not the only person in the gym carrying around a bottle of Tiger Balm in my backpack right?</p> <p>Tiger Balm is awesome – it relieves headaches, muscle aches, mosquito bites and if you see someone you don’t like, you can leave some on their coffee cup.</p> <p><strong>2. Guilty pleasure?</strong></p> <p>Eating Dorito’s chips while watching a movie (perfect combo!)</p> <p><strong>3. Favourite motivational quote?</strong></p> <p>“Pain is Temporary, Pride Lasts Forever.”</p> <p>A stranger held up this sign during the final stretch of a 42km marathon run I was participating in a while ago. My body was falling apart, but that was enough motivation to keep me running through the finishing line.</p> <p><strong>4. What’s your biggest pet peeve?</strong></p> <p>Gym owners who promise the world to their members, fail to deliver and leave the mess for others to clean up.</p> <p><strong>5. If the world was ending today, who would you call and why?</strong></p> <p>Why so sad?! I would call my son and tell him I love him with all my heart, in this world and in the next.</p> <p><strong>6. Describe your life in a movie?</strong></p> <p>Forrest Gump. Just an ordinary guy, blessed with great opportunities, living my best life.</p> <p><strong>7. What are the best and worst purchases you’ve made?</strong></p> <p>Best – My POLAR Vantage M activity tracking watch. If I ever fall behind on my fitness, it’ll tell me to get off my butt and start working.</p> <p>Worst – A Sony Playstation 4. There are better ways to live a life than sitting on a couch playing video games.</p> <p><strong>8. What ridiculous thing has someone tricked you into doing or believing?</strong></p> <p>For our 9th anniversary charity event, my team at Level Up Fitness convinced me to raise funds for charity by doing a POLE DANCE. I can tell by the horrified look on people’s faces that it was a very bad idea!</p> <p>And to those who are keen on becoming a Les Mills instructor, here’s what Kenny wants you to know:</p> <p><strong>PRACTICE, PRACTICE, PRACTICE!</strong></p> <p><strong>But more important than choreography, is working on your charisma and stage presence. That’s what separates GREAT group fitness instructors from the GOOD ones.</strong></p> <p><strong>Even if you’re feeling absolutely terrified, once you’re on stage – fake it until you make it!</strong></p> <p><strong>We have all been there!</strong></p></div> <div class="field field--name-field-primary-category field--type-entity-reference field--label-hidden field__item"><a href="/taxonomy/term/11" hreflang="en">instructor</a></div> Tue, 18 Dec 2018 02:24:24 +0000 brynn 837 at https://www.lesmills.com.au