"Whatever you think you can or you cannot either way you are right." - Henry Ford

Body Pump 81!

2012-01-22T20:07:00.001+02:00

It's always when I am hungry I am looking for food!
Poster.. congratulations to you Glen! you deserve to be on the poster for your passion! I must say I do like the poster itself, Me + BODYPUMP.. = endless love and passion ;) hehe

So lets go through the track list and give the initial thoughts!

BODYPUMP 81 tracklist

1. Warm up - You Make Me Feel… – Cobra Starship feat Sabi

Sounds familiar, I like it more than 80 which is good :)

2. Squats: Higher Ground – Jagged Eagle

Oh no. It could be for biceps but not for squats!!!

3. Chest - Loud – Stan Walker

Hmm, I would say standard?

4. Back: Ravers Fantasy (Manox remix) – Manian

It is always my favourite track! I see it with my eyes, I would say very typical, I see plenty of dead and single rows at the beginning, but nope can't say it's my favourite. It will increase my heart rate though..

5. Triceps: Domino – Miss Daise

Well 'I am feeling sexy and free' I still prefer 'I am not myself tonight' NO

6. Biceps: I Own You – Shinedown

Typical, not bad though

7. Lunges: San Francisco (Remix 11) – Fine Tune

Very nice a bit slow though

8. Sholders: Blood Is Pumping – Blade X

Yes, this is it

9. ABS: Mr Saxobeat – Alexandra Stan

Suprizingly (!!!!) I do like ABS track! Side Plank with raised leg please (somehow its my favourite exercise recently)

10. Cool Down: Best Thing I Never Had – Beyoncé

Not really

Alternative tracks:
6. Dynamite (Remix IX) – Studio 88 feat Juno Mars

I like it
10 Breaking Inside – Shinedown feat. Lzzy Hale of Halestorm

same, why cannot we swap them at first?

So looking fw, I know here in Stockholm launch is gonna be during Nike convention, but cannot participate as im moving back to London that wekeend. And London and Les Mills.. other rules set so who knows when I I gonna experience my first BP81, wouldnt be suprized if it was Stockholm again ;) !

It was only just a dream..

2011-12-22T21:11:00.002+02:00

I was thinking about her Thinking bout me Thinkin bout us (us) What we gunna be? Open my eyes, (Yeah) it was only just a dream...So I travel back (uh) down that road (road) Will she come back? (Uh) No one knows I realize (Yeah) It was only just a dream. One of my songs for this year, very personal and very true. I did know the answer to the song when I sent it to you back in July, so that you know.

Love it!

2011-12-12T23:11:00.001+02:00

Good Bye Saba

2011-11-23T23:03:00.001+02:00

Was trying to find her typical "bread" picture (she was a big bread lover!!) but I didn't manage. I have so many pictures of your son, Cezarek (or I should say Cezar) but so little of her. She was a great dog, left on the road, found by my brother, grew up at my grandmother's place (At the beginning she was so little she was living the ex rabit cage!!), then being outside dog for few years finally experienced freedom and enjoyable life at our house. She could run around and soon got pregnant too! Since that time she had a company, and now she left him...

Always together...

Now mother left son, and he is left to grew up..(if he ever ..)

We still don't know why she died, it all happened all of sudden, there are 3 theories:
1) She was poisoned by our neighbours (they did it once in past so it is possible)
2)She got some virus (most likely 'nosowka')
3)She got poisoned by a fox who came to our garden (and unfortunately ended his life there - our dogs bitten him to death)

It look less than a month, she was weaker and weaker, and despite 2 doctors giving her all set of medicines it got only worse.. she died today most likely around noon time. Now she is in heaven running after chickens ;) Good Bye Saba, we will take care of your Son!

"Never mind, I'll find someone like you.."

2011-11-19T22:50:00.002+02:00

I love this song, it will always be reminding me my Monday Combat classes in Odenplan...

I heard that you're settled down
That you found a girl and you're married now.
I heard that your dreams came true.
Guess she gave you things I didn't give to you.

Whatever you think you can or cannot do, either way you are right...

2011-11-19T18:37:00.004+02:00

I used to do 2 classes in a row from time to time. It is quite tough, especially if you take good weights for pump. In the UK, I was always trying to do Pump 45 + Combat/Attack combo. Pump 45 usually did not include biceps/triceps and lunges/sholders, so you didn't really feel you did a workout. If you do full Pump and then Combat/Attack it can be quite challanging. I have tested doing it 2 ways, so first Combat and then Pump, or first Pump and then Combat. I know it's 'better' to do Cardio after Strength. What I noticed is that I can push myself more in both Pump and Combat if I do Pump first. If I do Combat first I 'MAY' be quite exhosted, and then I have no energy for Pump, at the same time I can't let myself down and take light weights so I ended up being really really tired. This week I have tried to do 3x a combination pump and combat in a row. My goal was to do it on Monday then Wednesday and Saturday. I was a bit worried of Wednesday as 1 day is not enough for me to recover but I made it (as you can see on the kcal I burnt, it was the lowest nr on Wednesday and I also felt during the class, especially Combat in the middle that I couldn't anymore and had to push myself). Also I think that the 2 days break is too much (am I getting mental now saying 1 day is not enough and 2 is too much :D. Perhaps I should squeeze some pilates or swimming in there (next week!).
Here it's the visual presentation of my workouts:

As you can guess based on chart rate chart, the first session is from Combat/Pump and next ones representing Pump and Combat.

How I love Paulo Coehlo (I know he is married ;) !

2011-11-13T20:20:00.006+02:00

It all started from the famous 'Alchemist'. We need to see the world and talk to many strangers only to understand our personal legend, which is us. We need to encounter love, danger, opportunity, disaster, fear, anger.. Only to understand that the fathers boy was right: "Travel the world until you see that our castle is the greatest, and our women the most beautiful". But we need to experience to understand. That is the human nature.
Yes, I do belive that "when you really want something to happen, the whole universe conspires so that your wish comes true".But you must really know what you want. And I know many of us has his kind of "problem" nowadays. I do amire those who know exactly what they want and are moving heaven and earth to achive it. Many of us will live in the myth of dream the whole life.. the fear of failure might be too big.. But OK, I dont want to repeat the book here.
I wanted to write about the author, since I think he is a great person. I am his facebook friend and I love his updates and the way he interacts with us, his readers. He is not the youngest but he does organize video conferences for his readers! I loved the moment, when he started the video conference and was unsure if he is visible in the camera was not afraid to ask the audience "Can anyone write that they can see and hear me". Also English is not mother tongue but is he is not embarassed of speaking. And I think his portuguese accent is just perfect!
I read his books on holidays, the last one I read was about the Russian jealous husband, who ends up killing everyone including himself ("The winner stands alone"). I did agree with the title far before I actually read the book. You can interprete it in many ways after all. I know there is new one launched, but I will leave that for Egypt.

He makes my day when I wake up, when I am moody or when I question life. Today on my way from the pool I read his another facebook update which was "The pain of yesterday is the strength of today" .. Then i tried to recall quickly situations from the past when i actually did implement that.. What does not kill you, makes you stronger, that's what I am always saying to myself when i can't finish the track.. and I do then :) And basically that was the idea to write this post today, that simple quote from today's Paulo's facebook update :)
who elese would add a picture like that :D to his facebook profile! That was done by Paulo Coelho indeed!!

Body Combat 49

2011-11-05T22:22:00.002+02:00

I know this blog is dedicated mainly to body pump, but since I have been training combat also, and since I moved to Sweden my combat intensity at least doubled (no big choice of Les Mills programs here) I decided to write about it. I think Combat 49 is great release. We had a nice launch with Rachel who came to Stockholm for Super Saturday in September and then I have been attending classes approximately 2-4 times a week (combat). It is significant different to the time I was living in the UK. where I focused more on Attack (I miss you so much!!!) and doing combat 1-2 a week.

and our favourite song:

and of course

"I NEED NOONE"!!!

I am amazed how combat is popular here at SATS. Classes are always busy and participants technique is very high (they also have a boxing program where they teach the same movements we use at combat so that could be the reason too). What I noticed though is that instructors do mistakes especially in combat (usually ending the combination too soon), but immediately doing push ups after so it pays off ;) Not sure if I didn't see it in the UK because I was not participating frequently but Ryan would never do any mistake! I miss your Wednesday classes!!!!!

A6W

2011-10-31T22:39:00.007+02:00

Yet again I decided to give it a try. I am currently on day 5 so wish me all luck, after all in less than 2 months I will be laying on the sunny beach in Sharm el Sheik drinking... (I have no idea yet what do they drink in Egypt but trust me I will sort it out ;)

"Szóstka" składa się z sześciu ćwiczeń w jednej serii. Wykonuje się je jedno po drugim, bez żadnych przerw na rozluźnienie mięśni. Najważniejszym przy tym treningu jest moment zatrzymania ruchu na 2-3 sekundy wtedy, kiedy mięśnie są najbardziej napięte.

Waiting for Body Pump 80

2011-10-15T09:49:00.004+03:00

I tend to associate each release with particular moments of my life. I still remember when I just moved to London we started the release with the danish instructor singing warm up ;) Or the 'walk away' when so I needed it. I am waiting for this release too. There are many reasons behind it. I am tired of 78 and 79, which are quite similar for me. I loved 77, that was a magnificent and powerfull release. I was said I won't be disapointed with 80. We know tracks, we know new movements, looking forward to propulsion lunges and hell yes triceps press ups.. Since I stopped doing Attack after moving to Sweden I so neglected it, so looking forward.. From Glens blog I also read that there will be a new movement for sholders called Overhead Press, definitely need a kick for cold swedish winter. It's also an important release as it's has been 20 years since the first body pump launch.. my first release was 63 (still think the most horrible ever :D but if that made me fall in love with BP, then it was a good start, huh.. ?
Here is the playlist. First song is special, since it is made by Swedish band. I like the lunges track:

In a time where the sun descends alone
I ran a long long way from home
To find a heart that's made of stone

I will try, I just need a little time
To get your face right out of my mind
To see the world through different eyes

Everytime I see you oh I try to hide away
But when we meet it seems I can't let go
Every time you leave the room
I feel I'm fading like a flower

Tell me why
When I scream there's no reply
When I reach out there's nothing to find
When I sleep I break down and cry (Cry, yeah)

Everytime I see you oh I
Everytime I see you oh I
Everytime I see you oh I try to hide away

Everytime I see you oh I try to hide away
But when we meet it seems I can't let go
Every time you leave the room
I feel I'm fading like a flower

Everytime I see you oh I try to...
But when we meet it seems I can't let go, go, go

so real and adequate isn't it ;)?

So here it comes, BP 80 playlist:

1. Resusciate Me - September
2. The Edge Of Glory (Glory Mix) – Red Beans & Rice
3. Smells Like Teen Spirit – Ninth Immortal
4. The Tide – Twilight
5.Till The World Ends – Britney Spears
6. Eye Of The Tiger – Altiyan Childs
7. Fading Like A Flower (Club Radio Mix) – Dan Winter
8. Hands Up! (Sample Ripperz Remix) – Jens O
9. Rolling In The Deep – Colourbox
10. Fade Into Me – David Cook

so this is MY LIFE...

2011-10-02T20:26:00.001+03:00

'If you are looking for the love of your life stop. They will be for you when you start doing things you love. And stop over analyzing' !!!!

THE SCIENCE BEHIND BODYPUMP

2011-10-02T18:44:00.002+03:00

very nice article about BodyPump taken from Les Mills™ BODYPUMP™ - FAN CLUB Greece

What does BODYPUMP™ do for you?

1. BODYPUMP™ burns calories

Your body needs energy (measured in calories) to perform physical activities. The energy is supplied to the

body through one of three energy systems, which are either aerobic or anaerobic.

• Lactate anaerobic system (carbohydrate)

• Phosphate anaerobic system (carbohydrate)

• Aerobic system (fat and carbohydrate)

The shift between energy systems depends on the intensity and the duration of an activity. Short intense bursts of exercise rely mainly on both anaerobic systems while lower-intensity longer types of exercise use mostly the aerobic system.

Research has shown that BODYPUMP™ burns, on average, 473 calories per class. This includes the excess post-exercise oxygen consumption (EPOC) contribution to caloric expenditure or, quite simply, the calories you continue to burn once the class is completed. On average, 16.7% of calories burned came from fat; 83.3% from carbohydrate supply.

The demands during the class, followed by the need for muscles to recover afterwards, results in an increased resting metabolism. Resting metabolism will also increase in a regular BODYPUMP™ participant as their lean muscle mass increases as these tissues require ongoing energy supplies for sustenance.

2. BODYPUMP™ increases your lean muscle mass by improving muscle strength and endurance

Improved muscular definition is the most noticeable result from doing BODYPUMP™. This happens as a result of an increase in lean (fat-free) muscle mass and decrease in overall body fat. The amount of relative muscle gain and fat loss varies between participants. The rate of improvement depends largely on someone’s initial level of fitness, how often they do a class and how hard they work during the class.

BODYPUMP™ participants of average fitness levels can expect to see and feel positive changes in body shape by doing two to three classes per week over a six to twelve week period. BODYPUMP™ uses high repetitions. This type of endurance training recruits mostly Type 1 muscle fibers, which are the smaller-diameter muscle fibers used during sustained activities. This is the main reason why overall hypertrophy from BODYPUMP™ is lower when compared to high-resistance, low-repetition workouts. The intensity is based on volume rather than resistance or load as is the case with body-building programs.

In other words, you won’t bulk up as a result of doing BODYPUMP™. Instead you will achieve lean muscle mass that is stronger and has better endurance.

- Strength

Strength gains occur in the first few weeks of BODYPUMP™ training due to the improved efficiency of the neuromuscular pathways. Initial strength gains therefore can happen quickly and then will often plateau as the training continues.

Further gains can be experienced at around six weeks as the body develops extra muscle fibers to cope with the demands of the class. The amount of new muscle generation will again depend on the fitness level and strength of the new participant.

- Endurance

Muscle Endurance

BODYPUMP™ sits at the endurance end of the strength-training continuum and focuses on muscle conditioning principles to produce results. The class uses different ranges of movement, light to moderate resistance and high repetitions of each exercise. This form of training is one of many that can cause muscular adaptation.

- Cardiovascular Endurance

BODYPUMP™ training can also benefit the cardiovascular system. Maintaining a high level of intensity for the duration of the class places a demand on the cardio-respiratory system. Repeated classes will increase the efficiency of this system improving cardiovascular endurance.

3. BODYPUMP™ increases bone density

It is widely accepted that exercises such as those done in BODYPUMP™ class can increase bone density. For this to occur the loads encountered during the class must be more than those experienced during daily activities. The compressive dynamic loads of exercises such as Squats, Lunges and the Clean & Press stimulate the production of new bone, resulting in an increase in bone mass.

BODYPUMP™ makes your bones strong and can decrease the risk of osteoporosis.

4. BODYPUMP™ can improve your posture

BODYPUMP™ develops core strength and stability, and offers functional strength gains by using free weights in a variety of ranges of movement. By using the Set Position it also emphasizes the use and maintenance of correct postural alignment in static and dynamic movements.

How does BODYPUMP™ do these things?

1. Exercise selection

The exercises within each track of the BODYPUMP™ workout have been selected to cater to the resistance training needs and abilities of the general population. They have been slightly modified to ensure a safe execution in a group fitness environment.

Exercises chosen are functional, which provides conditioning for activities of daily life. They have clear target zones to avoid potentially harmful ranges of movement.

The exercises combine isolating exercises like Tricep Kickbacks with the more metabolically demanding compound exercises such as Squats.

Quite simply, the program consists of multiple sequences of isolated and compound movement patterns.

2. Exercise sequencing

The tracks are ordered with the following considerations taken into account:

• A program-specific warmup that stimulates neuro-motor control, raises core body temperature, and increases mobility.

• The alternate loading of opposing muscle groups to ensure balance.

• The alternate loading of lower-upper body muscle groups providing regional muscle recovery.

• Compound and isolated exercises providing a total body workout.

3. Exercise Intensity

- Self-regulated

The ability to regulate individual intensity is a key benefit of BODYPUMP™ training. During the initial 12-week base period, new users can regulate intensity by altering the weight selections and reducing their ranges of movement.

Exercise options such as using an unloaded bar or individual plates can also help new participants complete the workout with great technique.

Participants can progressively increase weight, range and intensity of movement to achieve relative results on a continuing basis.

Weight selections

Recommended weight selections for new participants and recommended relative weight selections for experienced participants are given by the Instructors.

How does it fit into my training plan?

We recommend you do BODYPUMP™ two to three times per week for the best result.

A rest day in between or doing some aerobic exercise or stretching will provide you with a balanced fitness training regime. Rest days will allow your muscles to recover.

For frequent group fitness class goers, BODYPUMP™ provides an effective cross-training workout. For weight-trainers, it provides an effective athletic alternative.

Is it for everyone?

Resistance training has become an important component of all fitness programs, whether your goals are weight loss, muscle toning, elderly conditioning, rehabilitation or sports conditioning. BODYPUMP™ provides a packaged weight-training solution improving daily activities for the whole population including those with special needs.

And.. what are your weights?

Mine in BP79 are (on each side):

5 5 warm up

12,5 12,5 squats

7,5 7,5 chest

10 10 back

5 5 triceps/biceps

10 10 lunges (i know!!)

6 6 sholders

Lets dance.. SH'BAM

2011-09-25T02:53:00.004+03:00

So I finally motivated myself enough (and yes, the CX poster did his job too ;) and went for my first SH'BAM class. A typical SH’BAM™ class is 45-minutes long with twelve different tracks. Each track features unique choreography and is essentially its own stand-alone dance routine. Half of the tracks in current release (not sure yet which one it was, I am guessing 4th) was from Body Pump, including the cool down from 78, which is my favourite, so I did enjoy the music.

I am not a dancing person, so it was a bit tough since it does include all basic dancing movements such as latin, hip hop, pop, rap, salsa, and many others which I just didn' t recognize. They claim you can burn up to 450kcal, but I didn't have chance to verify that yet (first need to get into it..). My aim is now to do it once a week (it is recommended 3x) and see how I like it..
And now my favourite CX poster, cannot wait this program already!!!

2011-09-23T10:02:00.000+03:00

“Have you ever been in love? Horrible isn't it? It makes you so vulnerable. It opens your chest and it opens up your heart and it means that someone can get inside you and mess you up. You build up all these defenses, you build up a whole suit of armor, so that nothing can hurt you, then one stupid person, no different from any other stupid person, wanders into your stupid life...You give them a piece of you. They didn't ask for it. They did something dumb one day, like kiss you or smile at you, and then your life isn't your own anymore. Love takes hostages. It gets inside you. It eats you out and leaves you crying in the darkness, so simple a phrase like 'maybe we should be just friends' turns into a glass splinter working its way into your heart. It hurts. Not just in the imagination. Not just in the mind. It's a soul-hurt, a real gets-inside-you-and-rips-you-apart pain. I hate love.”

My new watch!!!!

2011-09-16T23:54:00.006+03:00

So after struggling with my F11, which started showing my heart rate either 00 or 250, I decided it's time to upgrade it, so I chose FT80. It's difficult to say right now whether it has more to offer than F11, but I like the visual presentation of my heart rate, as an example I am including my first usage of this watch during today's Body Pump:
btw reg the heart rate picture, the > 200 spikes at the end is after body pump when I was training my ABS :D:D:D:D

I think it will be interesting to make a deeper analysis and comparing the fitness level activity during:
1)Just Pump
2)Just Combat
3)Pump after Combat
4)Combat after Pump
5)Pump and after Combat
6)Combat and after Pump
Since I like to be an 'experimental rabbit' and test everything on myself, I am really interested in results. I am guessing some reasonable ones will come by end of this year, so lets see.. It's a pity there is no Body Attack program in Sweden, otherwise I could compare (and prove ;) that Attack is more intensive than Combat!!!

One more thing, if you look at the picture, it is like reading Pump... I like the spikes for squats, then a bit higher for back (hey I did 20kg), interesting no big spike for lunges and then the 2 top ones for push ups at the beginning and end of track. It is amazing how can you read your heart!!!

BodyPump79 Review

2011-09-08T20:23:00.005+03:00

OK, I admit I am a bit late and doing a review after I actually did a class twice is not very proper, but..
1. Warmup: Higher – Logan S. feat. Mandy Brewer
'coz i cant get enough, i cant get enough i cant stay on the ground i cant get enough, i cant get enough this is taking me now'
Nothing more to add. I cant get enough and this is taking me now..
2. Squats: Closer To The Edge – Mekon Garden
I remember one moment, I tried to forget I lost myself, is it better not said Now I'm closer to the edge NO NO NO NO I will never forget NO NO I will never regret NO NO I WILL LIVE MY LIFE NO NO NO NO I will never forget NO NO I will never regret NO NO I WILL LIVE MY LIFE

I like it basically because of the lyrics. I never forget and I never regret. And I live my life.

3. Chest: Party All Night (Sleep All Day) – Sean Kingston
It is so typical, nothing that impressed me. But it's easy music, so I like it.
4.Back: Written In The Stars (Sunny Dee Remix) – Jason Born

'Seasons come and go But I will never change And I'm on my way'

I find this track easier than 77, at the same time it has power press so it's more difficult than 78, hence my challenge for 20kg!

5. Triceps: Born This Way – Southern Light
This track is really hard actually which is good!!!
6. Biceps: Livin’ On A Prayer – Altiyan Childs
Finally some good biceps song!!!!! It's easy but nice lyrics. I am so picky in biceps songs, so I am glad finally one I like!
7. Lunges: Grenade (Damn-R Mix) – Jason Born
Similar to 78, but I find lyrics more interesting...
"Tell the devil I said, hey, when you get back to where you're from
Mad woman, bad woman, that's just what you are, yeah
You'll smile in my face then rip the brakes out my car "
I'd catch a grenade for ya
Throw my hand on a blade for ya
I'd jump in front of a train for ya
You know I'd do anything for ya
I would go through all this pain
Take a bullet straight through my brain
Yes, I would die for ya, baby
But you won't do the same
If my body was on fire
Ooh, you'd watch me burn down in flames
You said you loved me, you're a liar
'Cause you never, ever, ever did, baby "

Oh well, I wouldn't probably do it ;)

8. Shoulders: J’Adore Hardcore (Extended Mix) – Scooter "For sure I got my plan, don't really give a damn! On my own mission, I fight like a man."
"Raise your hands up to the roof... Raise your hands up in the air..."
I like Scooter, so I think its a good song, but I am not a big fan of choreography, ok we can see the cross training influence, we do get heart rate increase, but I don't still find it difficult, maybe I will challenge with more weights..

9. Abdominals: We’ll Be Alright – Travie McCoy
OK, I dont like it, and it's easy, can add challange rise the leg for side plank.

10. Cooldown: The Crow & The Butterfly – Shinedown
No, No, No, I loved so much the cool down from 78..

"I was thinking about her, thinkin bout me Thinkin bout us, what we gon' be Open my eyes yeah, it was only Just A Dream So I travelled back, down that road Will she come back, no one knows I realize yeah, it was only Just A Dream If you ever loved somebody put your hands up Now they're gone and you're wishing you could give them everything.. "

Waiting for 80 and lets handle somehow 79!

Somewhere in the world tonight...

2011-09-08T20:09:00.001+03:00

everything's alright.. So take me there...
(BC 49 cooldown)

Les Mills Super Saturday in Stockholm... it was all about.. clothes ;)

2011-09-04T19:49:00.008+03:00

So I finally this year had a chance to participate in Super Saturday in Stockholm. It is the biggest Les Mills event in north Europe (if not in the whole Europe ;). There were 2200 participants (if I can recall correctly) and I know all tickets were sold out. Also lucky ones who were in the first 300 got Les Mills bags (of course I was within the first 300 and I got nice Les Mills Body Pump bag - see the picture :) My first impresson.. it was very well organized, we got nice 'starter' - little Les Mills Nike bag packed with more or less usefull 'gadets'.One of the main 'attractions' was opportunity to buy original Les Mills clothes from NZ. I was advised to come ealier (the entrance opens at 7:30) so that time we arrived. What I saw was a real 'nightmare'.. just imagine 2000 people shopping in little sports store.. once I made up my mind and went to the queue.. we had to queue for 1,5h to pay so I missed my first Pump class.. I went to Combat instead but that messed up my schedule for the rest of the day.. Anyway the most important was still waiting.. Body Pump with Glen! We sneaked in during Body Step class to book a good front spot (I love to be in the front line ;), and we were literally in the 3rd row.

Petter was officially not presenting (you can see him on the stage though with Emma here) but he came during the biceps track. What can I say.. Squat track is hard, lunges are similar style to 78, that's all I remember ;) I think the challange for me is gonna be back track:

"... written in the stars a million miles away A message to the main, oh Seasons come and go, but I will never change And I'm on my way..."

It's also the power press kinda a thing and either is less difficult than famous 77 or I just got used to it.. I have done it with hmm I think it was either 15 or 17kg and it was OK, so hopefully I can aim for 20kg.. nice autumn is waiting.. I like the triceps track and biceps - music. In sholders track we have push ups at the beginning and later at the end of the track. And my favourite hoover for abs! The cool down song to be honest I dont remember. I like the cool down song from new combat though :D I only regret I didnt have a chance to go to Attack class with fantastic Lisa Osborne (I was watching her during body step and she is indeed like a machine!!!) but it was at the same time as Pump and Pump is always number one for me. It was an amazing class, and I was so close to the stage, watching Glen and Emma all the time.. will stay in my heart forever!!
PS - I hope my friend Galina won't shoot me for uploading our picture before Pump, but it is very special for me!!!! The next day after my first pump79 I felt OK, only a bit of muscle soreness, but I went to pump and we did 78 with nice weights (each side so x2: 5, 12.5, 8.5, 10, 6, 5, 10, 6). Hope I can have at least the same for 79!!!

Laguna 2011 Les Mills Pool Party and Body Pump 78 double country launch

2011-06-20T22:30:00.011+03:00

This year, also in June I made a trip to beautiful country Slovenia to participate in Laguna 2011 Les Mills Pool Party. Waiting patiently till noon we kicked off with Body Combat.

Waiting later till 3pm for Pump and finishing up at 6:30 with Attack I was hardly alive. With +30C and spending the whole day outside, got a bit of sunburn too. It's interesting that as I didn't like that much the new Pump 78 on DVD, and while doing it once in Stockholm, I actually did enjoy the launch in Slovenia. OK, apart from chest :p I find the warm up and squats track are fantastic. She is a monster, beautiful monster was singing Petter Ehrnvall on the stage..

It was quite challenging doing Body Pump outside, in sun glasses, with the heat burning off your skin, but it's all in the name of body pump isn't it ;) and yes,I did raise my glass couple of times, I think that this biceps track is actually quite good, although I didn't like it at the very beginning (and still find it easy!).

I dont think it will be one of those releases that we will remember for long, but definitely first release I did double country launch within the same week. I am looking forward to 79 which I will do during Super Saturday in Stockholm. I know this release will be great. And it will be a new chapter in my life too :)

Meanwhile, one of priceless pictures, when I am 'like the sun' .. literally for those who know the background ;)

A little about supplements..

2011-05-29T11:23:00.004+03:00

Here comes the post I have been writing in my head for ages, especially when I am at the class and I am watching this poor girl, whose mind wants but body says no.. so using energy for Attack after Pump it's like cannibalism.. I am sure she doesn't have any glycogen stored anymore in her muscles and I did see her weights in Pump (sometimes heavier than me!). So I am watching her struggling on Attack instead of enjoying it and having fun (yes Julian, we did have fun!), not being able to do kicks, not even mention about jumping lunges or push ups.. You know in fitness it's 30% exercising and 70% diet.. but apart from that here comes the question - how do you exercise? It's has been a hot topic regarding if you want to do both cardio and strength what should come first. Of course ideal would be to do these two forms of exercise on different days (or one in the morning and one in the evening), so that you can devote maximum effort and get the maximum benefit from each. Any time you do one followed by the other, the second one will suffer at least a little (although you may gradually improve your overall endurance this way).It's known that doing cardio right after strength training is not usually a good idea, because the more depleted our muscle fuel (glycogen) becomes, the more protein our body will use as fuel. After an hour of fairly intense exercise, protein may provide up to 10% of the fuel used, compared to the 1-2% it normally provides. To increase strength, we want your body to shift into "repair and rebuild" (anabolic) mode as soon as possible after your strength workout, and the best way to make that happen is to eat instead of doing cardio. A light cardio workout before lifting would be better. Question is can you call Attack or Combat light cardio ;) So we want to exercise every day.. but our bodies do need rest.. muscles are broken down and needs to recover... so here comes the magic recovery day that many of us forget.. But it's not what I wanted to write about today, but about supplements which can help our body to recover faster and are obligatory for everyone who heavily exercise (and dont ask me to define heavily since I am sure you can answer this question to yourself). So we want to train heavily, we break our muscles down and ends up using proteins for energy since we run out of glycogen.. what to do...

Have you ever heard about BCAA? They are essential branched chain amino acids, constitute about one-third of the muscle content in the skeletal structure. They make up 35% of our muscle mass and must be present for molecular growth and development to take place. And another thing is that they are metabolized in the muscles rather than the liver. SO where energy levels fall within the body, it is possible for these amino acids to be converted into energy through muscle metabolism. It therefore becomes critical that these amino acids are supplied during or after a workout so as to spare muscles and tissues from being disintegrated during metabolism. Taking a dose of BCAAs before cardio and/or training will provide protein (amino acids) for the body to use as energy so that it doesn't use (metabolize) our precious muscle.

And the dosage: With BCAA's 4-8 grams before a work out and 4-8 grams after is optimal. Lesser amounts are effective but if increased performance and recovery are needed a higher dosage is more effective. Taking them after with a post work out meal or recovery drink will help speed the replacement of of BCAA's in the muscles, speeding muscle recovery and preventing overtraining.

The other supplement that is worth mentioning is Glutamine.

Glutamine is a non-essential amino acid, meaning it can be produced by the body and is involved in a variety of metabolic processes. Glutamine has recently been re-classified as a conditionally essential amino acid. This means that while the body can make glutamine, under extreme physical stress the demand for glutamine exceeds the body's ability to synthesize it. Glutamine is plentiful in both animal and plant protein. Dietary sources of glutamine include plant and animal proteins such as beef, pork and poultry, milk, yogurt, ricotta cheese, cottage cheese, raw spinach, raw parsley, and cabbage. Glutamine is found in many foods high in protein, such as fish, meat, beans, and dairy products. Small amounts of free L-glutamine are found in vegetable juices and fermented foods, such as miso and yogurt. The body can make enough glutamine for its regular needs, but extreme stress (the kind you would experience after very heavy exercise or an injury), your body may need more glutamine than it can make. Most glutamine is stored in muscles followed by the lungs, where much of the glutamine is made.

When the body is stressed (from injuries, infections, burns, trauma, or surgical procedures), it releases the hormone cortisol into the bloodstream. High levels of cortisol can lower your body' s stores of glutamine. Several studies show that adding glutamine to enteral nutrition (tube feeding) helps reduce the rate of death in trauma and critically ill people. It does also apply to heavy exercising.

When and how to take:

Definitely take glutamine right before bed.

This is where the overwhelming research shows the value of glutamine raising growth hormone levels significantly by taking 5 grams before bed. Also, another great time is upon waking, when your muscles have been without significant nutrition for up to 6-8 hours.

Another good time for glutamine is about a half hour or hour after working out.

This helps in the recovery /recuperation process from demanding workouts.

And one more thing: Take glutamine with cold or room temperature foods or liquids. It should not be added to hot beverages because heat destroys glutamine.

Power Press in BODY PUMP 77

2011-04-25T23:38:00.007+03:00

I really like BP77. I think it is a great release. And not because "it is your butt, it's now or never" like Andy, my instructor use to say :D Squats track it's OK. You can see the video from Les Mills Spring Battle in Estonia, where I actually did Body Pump twice - at 10 and 2pm :D Fredrik you guy rock! You can see video here.
Like every body pumper knows we have new movement in this release called "a power press".Once I was told that I must be scared of my weights, otherwise I am not exercising.. what I must say is that I am scared of lifting my back weights.. at first i thought that I would never be able to take my regular back weight which was 8,75 on each side (so I clean and press 16,5kg not bad). It is though track, if you want to see it in you tube here is the link. Hold me tonight... like an angel in the sky.. Again I need to refer to video.. There is one moment in this track where we are all very tired, and then Amir, my friend from Dubai, shows so much energy, that any time I am doing this track at the gym and I am in this particular moment I see this in front of my eyes:

Amir - you know that you rock.. my hero!!!

Cause I am the only one who understands!

2011-04-25T22:59:00.015+03:00

BP77 suprized me. I did not particularly like tracks at the very beginning, but once I saw the video.. Especially that 2 my close friends went for filming.. And presenters.. Especially one lady made a very big impression me - Rania Boucher , Master Trainer for the Les Mills^TM Programmes and a Personal Trainer specializing in pre and post natal exercise. Having lived in Dubai since 1998, Rania spends most of her time now traveling within the Middle East Region training Fitness Professionals, presenting and spreading the message of health and fitness. Being a mother of 2 and coming from a medical background, Rania's ultimate focus is to improve the status of Children's Health and Fitness in the Middle East Region (source). She is amazing in lunges track, any time I am doing that track I see her face in the studio mirror, "like I am the only girl in the world" ...
I just had to capture some of the pictures from the video and post it here.. She is my hero.. and that face is in my mind.. I am very proud that she did accept my friend request on facebook!!

Les Mills Spring Battle - Are you ready?

2011-03-12T21:11:00.004+02:00

I am getting ready to participate in Les Mills Spring Battle in Tallinn. I think it's a great idea, and it's for the first time in Tallinn, where I started my Body Pump journey..

The agenda looks quite impressive:

10.00 – 10.55 BODYPUMP® I (I will be here)
10.55 – 11.00 Opening ceremony - as well
11.00 – 11.55 BODYSTEP® - I am not into step, so I skip that
12.00 – 12.55 BODYJAM®
13.00 – 14.00 Lunch (TRX, Move It and BODYVIVE® presentations)
14.00 – 14.55 BODYPUMP® II - I am not sure if I can do 2nd Pump in Row :D
15.00 – 15.55 BODYATTACK® I am definitely in
16.00 – 16.55 BODYCOMBAT® I am definitely in
17.00 – 17.55 BODYBALANCE™
17.55 – 18.00 Closing ceremony
20.00 – 00.00 After Party in Lounge Butterfly (Vana Viru 13/Aia Street 4) Entrance - FOR FREE! will do my best if I don't already pass out :D

So we will have our little Auckland and Studio 1 in Tallinn.. There is around 300 people signed up on Facebook.. lets see how many will eventually show up ;) 'I will be there' like lunges song says..

And when it all seems to fall apart
You can't breath
You don't know what you're thinking
You need somewhere to start
I will be here, I will be here

Body Pump 77 review

2011-02-19T23:09:00.004+02:00

I know I am a bit slow..but still before launch, so lets listen and give first thoughts (as always)
1. Warmup: Commander – Spacegliderz
Hmm... standard warm up? "I'll be your commander.." better than "I can almost see it.. the dream I am dreaming.." at least cheers me up, so +1
2.Squats: It’s My life – Swade
"It's my life.. it's now or never.. " my poor legs :D although I don't know why it always sounded for me better as a chest track..+1
3.Chest: DJ Got Us Fallin’ In Love – Usher feat. Pitbull
I like this song,so +1
4.Back: Hold Me Tonight (Manox Remix) – Manian
Back is always important track for me.. it's 2nd intensive cardio in Pump and it has to be motivating... "hold me tonight"... I need to see choreography but I don't really fancy it from what I hear ;-( 0
5.Triceps: I Like It – Tokyo Haze
It's ok, just neutral, but actually I do like it! +1
6.Biceps: Diamond Eyes (Boom-Lay Boom-Lay Boom) – Shinedown
It's different... but "I am not myself tonight" was way better..
7.Lunges: Only Girl In The World (E-Nergy Remix) – Nick Skitz vs DJ Lotus
Those Djs couldn't let me down... !!!
8.Shoulders: Ti Sento – Scooter
It's OK but I can't say I really like it?
9.Abs: We No Speak Americano – Yolanda Be Cool vrs DCUP
I like this song but in ABS... I need to see choreography..
Cooldown: One Last Chance – Daughtry
Borning..
I am not really exited now, but maybe because I really like 76... lets see...

Body Pump in Palo Alto

2011-01-27T08:28:00.011+02:00

I am grounded in California now. Do you know what that means.. If I am "grounded" somewhere, it means it has to be Body Pump here! So here is my research/ feedback for anyone who would ever be "grounded" on a business trip in Silicon Valley .. The biggest chain with Body Pump and Body Attack in here (no other les mills unfortunately.. no Combat.. but RPM is coming this Spring) is offered by YMCA. They have several Body Pump trainings per day and it's easy to get a slot (no need to book in advance). To Family YMCA at Ross Road, there is a list to book in, but it's only displayed 30min before. I found all instructors very friendly and professional. Especially girls from Body Attack are fantastic! As it is "Family" gym, I noticed the average age of local Body Pumpers is definitely above the average London one. I admire and adore those women! Also men, are in their mid 50s-60s!!! It is so much different than London, Tallinn or new York.. No "pro" just regular people.. Especially on Body Attack. I SO MUCH admire those women. That THEY find strength and energy for such an intensive cardio workout. I wish they had more les mills programs, but I am really happy with what I get. Another gym which is very close to my office is YMCA on page mill road. It is quite small one, but also with Body Pump (only!) even several days a week. I have been on Wednesdays trainings so far, but I did enjoy it. I like instructors who are not afraid of give their own statement regarding particular track. I really really dislike the triceps from 76.. "my first kiss was a little bit like this and twist" ???? but on the other hand my instructor said today that he didn't like the warm up track .. why? I forgot to ask him.. I think it is a bit too slow.. and maybe not very optimistic.. but "I can almost see it, the dream I am trying.." and hell yes, there is gonna be another mountain, especially tomorrow when i am gonna cycle to work ;)

New year, new tricks?.. I can almost see it, the dream I am dreaming..

2011-01-03T22:40:00.006+02:00

So we are go again.. the older I am, more I have a feeling that time flies.. I did enjoy 2010, I am still owning you a summary but as we have 2011 already we can talk about our goals.. I haven't written them down yet but I have quite few, some are old, some new, some more or less crazy... but we have the tabula rasa we need to fill in.. just for ourselves :) And nope, Ms Secret won't tell you about her goals, but I will keep you updated.. maybe I can tell you about one - never have a bigger than 3 days break between body pump ;) it is doable and I will prove it this year ;)

I welcomed new year on Crete .. the above picture was taken in Rethymno, very lovely small town in Crete, and the one on the right, also Crete, I think it was in Malia, Aegean Sea..

I wish everyone to reach for their goals and even further, don't be scared, don't care what other say or think,just keep on doing.. there will always be another mountain and even though I am not myself tonight and nothing is real.. you still need to give me back your keys before you leave lol ok, too much body pump :D

WE STAY FOCUS THIS YEAR, FOCUS ON OUR GOALS!!!!

Exercise for Charity.. why not?

2010-12-12T13:29:00.007+02:00

On Saturday, the 11th of December I went all the way from East to SW London to take part in 3h Les Mills charity workout. Event took place in
Queen Mother Sports Centre in Victoria (very nice large pool btw if you are looking for a long swimming pool in London, it's the place to go, few lines were 50m long).

We started with Body Combat, then Attack and Balance to cool us down. We did entire Combat (all 10 tracks), however though Attack was cut off of 2 last tracks (maybe it's better as I was about to collapse there ;). Regarding balance, as it was 2nd time in my life I have no idea what we did. Combat and Attack were both latest releases (35 and 67). Was quite disapointed as I counted on some good mix..
5 instructors for each training, really well organized guys!!
The money raised from ticket sales will all go to the Macmillan Cancer Support. This great organisation improves the lives of people affected by cancer. They provide practical, medical and financial support and push for better cancer care.

My Body Pump experience in.. California!

2010-12-03T07:29:00.002+02:00

I have been to California twice so far. Of course before I came I did some 'research' regarding Les Mills and in particular Body Pump in the Bay area. What turns out is that while Body Pump itself it's quite popular in the biggest chains such as 24h Fitness and Golds Gym, others such as Combat and Attack are unlikely to find. But well, at least they know what Body Pump is! So the first gym I went to was 24h Fitness in San Francisco (Van Ness), class was at 7:30pm on Wednesday. I did enjoy it, but I was missing this 'fire' in instructor's eyes. And she cut off abs!! We did a mix, I didn't particularly like it, but I did enjoy the class overall. Room was big and full of people, people with spirit.. The other time I went to San Mateo, which is one of largest suborns of San Francisco. Very nice, one floor local gym. Also female instructor, was a bit better than the one from San Francisco but still missing that 'something'. Surprisingly despite 60minutes scheduled class, she cut off biceps. Also she did pure 75, was quite happy about it. Overall - good experience, and another proof that wherever you are, you can literally speak in Body Pump language :)

Body Pump 76 review

2010-10-27T22:37:00.003+03:00

While my dear friends are on BP77 filming (or is it78 lol) in Auckland I decided to make pre-review of upcoming in December 76.

1.Warm up - The Climb (Almighty Essential Radio Edit) – Almighty Pop Factor
I don't know how this version gonna sound like because the original track is good for cool down ;) but song is OK, nice lyrics, a bit depressing though.. but that's life :)

2.Squats - Telephone (Original Radio Edit) – Pandora BX
Great to find it in BP, I love this song! I even know where the super slow will be :D ah and bottom halves too :D

So.. so far so good.. lets move on..

3.Chest - Beautiful Day – Lee Jones
I don't know.

4.Back - Pyromania – Sun Flash
Typical, but proper one.

5.Triceps -My First Kiss – 3OH!3 feat. Ke$ha
Not really my song, but the beat is very triceps style :D

6.Biceps - Not Myself Tonight – Christina Aguilera
I like this one, and i am so picky as for biceps!!!

Now my delights.. LUNGES!

7. Lunges - Storm – DJ Lotus

8.Sholders- Bring It Back – Paffendorf

It's nice, I like it.

9. ABS - Cooler Than Me – Mike Posner

Yes, that's it, looking forward to choreography though !!!

10.Cool down -The Truth – Kris Allen
It's very nice :)

Ah and I couldn't find BP 76 poster so I label it with one from NZ ;)
I am looking forward to this release but I still haven't satisfied my hunger with 75!!!

BP 75 - "I don't know what went wrong"

2010-10-11T23:46:00.002+03:00

I like the lunges track from this release:

I don't know, what went wrong
If I did, would it matter cause
It just wasn't enough
You know when the moment comes
To be strong, show resistance
And that's what
Will lead you to believe

When the big world falls apart
And you think that the feeling will linger
You need somewhere to start
I will be here
And when it all seems to fall apart
You can't breathe
You don't know what you're thinking
You need somewhere to start
I will be here

Yes when things didn't work out
It will soon disappear and will be miles away
Away from here
You don't mind if life's not that pretty
It will soon disappear and be miles away
Away from here

When the big world falls apart
And you think that the feeling will linger
You need somewhere to start
I will be here

[ From: http://www.metrolyrics.com/i-will-be-here-lyrics-dj-tiesto.html ]

And when it all seems to fall apart
You can't breathe
You don't know what you're thinking
You need somewhere to start
I will be here

Oh oh oh oh oh
I will be here, I will be here
Oh oh oh oh oh
I will be here, I will be here

You know when the moment comes
To be strong, show resistance
And that's what
Will lead you to believe
-----------------------------------

When the big world falls apart
And you think that the feeling will linger
You need somewhere to start
I will be here
And when it all seems to fall apart
You can't breathe
You don't know what you're thinking
You need somewhere to start
I will be here, I will be here

Walk away if you are not here to stay

2010-10-11T23:29:00.002+03:00

This song I decidate for you. It's from BP 64 from warm up.

"Walk away
If you're not here to stay
cause I care about myself too much
And I heard enough"

"I know that I will find someone who does
Someone who loves me just because
But if that would be too much
For you
Then walk away"

Just walk away.Cos I'm not here to play.

STOP IT!

2010-08-17T23:50:00.001+03:00

That's how you can get over of your bad habit.. I just had to share it with you!!!
Just STOP IT!!!!

NY, I will miss you!

2010-08-01T01:39:00.009+03:00

So after China next continent I went on a business trip was America.. and I went to US.. was not really familiar with this country at all (shame on me), didn't even know where New York was.. but here I landed up alone, in Manhattan, on 44th west...I spent 2 weeks there, working and body pumping of course ;) It's extremely difficult to find a club with les mills in Manhattan, luckily I found it at Golds Gym on 57 street I think .. see picture :) I really enjoyed classes, especially doing Combat and then Pump!! Instructors with passion, good mixes.. that what it is all about! I had fantastic birthday here as well, which I spent on Brighton Beach in Brooklyn and crazy weekend in Atlantic City... I think America, especially US is a bit different world for us, Europeans.. I hope when I come next time les mills will be more spread in Manhattan and I will be able to take classes in New York sports club !!

It's all about.. kettlebells!

2010-06-06T11:12:00.011+03:00

First of all it's amazing it's so uncommon.. none of my friends ever heard of it (ok maybe I asked wrong people). But it's not a 'tool' you usually do when you go to the gym, I would say only more advanced fitness freaks would use it. I didn't like it at the very beginning, ok, I still don't but it does work and it did shape my arms like body pump couldnt.. but lets google together..
from wikipedia:"The kettlebell or girya (Russian: гиря) is a cast iron weight looking somewhat like a cannonball with a handle" yes this look is scary, when I do so called swing I look like ironman lol It is tough and it took me few months to operate it with proper technique (OK i guess Iam still a little behind but it will come with time) but at least I don't have bruises anymore ;)

I wouldn't see kettlebells in body pump, as people would hurt themselves sooner than teach the proper technique but I do recommend it to all fitness freaks who are bored with regular gym..."The kettlebell fell out of fashion about 50 years ago but it's now back with a vengeance. And it's a good thing too. Through regular sessions, exercisers will improve strength, power, speed, endurance, posture and flexibility. An accomplished kettlebell user can burn as many calories in ten minutes as you would running for 45 minutes on a treadmill."Definitely it does increase your hurt rate like hell (but you need to take heavy enough ;) the basic kettlebell movements: the swing, the snatch, the clean and press, and the getup. These four movements are the foundation of kettlebell training.Lets check them out...
1. The swing:
"The kettlebell swing, in all its various permutations, 2 arm, 1 arm, D.A.R.C., 2 kettlebell etc…is the brutal distillation of everything ketttlebell training is about: power, explosiveness, flexibility and lung searing “cardio”. It’s not simply that it works a lot of muscles, and make no mistake that it does, it’s that it teaches you to generate power from the core outward to the object you’re attempting to manipulate. Instead of learning to move a weight from point A to point B, you learn to generate force from your body’s powerhouse: the hips, legs, back and core. Once you have mastered the kettlebell swing, not only will you instantly get the “feel” of more “complex” kettlebell lifts, but also your body will innately apply these lessons to your chosen sport, martial art or weight training. "and " Swings work the abs and strengthen the core muscles as they provide a stable platform for other muscles to pull from. Traditional crunches are useless and do nothing for you, hit your abs with functional abdominal training that actually has benefit in the real world." I definitely can agree with it, it does train your ABS too it's amazing you feel them working while doing swing!
2. the snatch-a superior lift "The kettlebell snatch is the king of all kettlebell lifts. It is both fluid in motion and vicious in the force it generates, even with a light bell. (There is a formula that explains this but for now, take my word for it.) The snatch will help you create an iron back and hips that are resistant to injury and android like cardo without the disgrace of aerobics. High rep snatchs will build willpower and tolerance to pain. The Russian Spec Ops and the U.S. Secret Service Counter Assault Team use the snatch instead of the push up now to test physical strength and conditioning. The kettlebell snatch is the king of all kettlebell lifts. It is both fluid in motion and vicious in the force it generates, even with a light bell. (There is a formula that explains this but for now, take my word for it.) The snatch will help you create an iron back and hips that are resistant to injury and android like cardo without the disgrace of aerobics. High rep snatchs will build willpower and tolerance to pain. The Russian Spec Ops and the U.S. Secret Service Counter Assault Team use the snatch instead of the push up now to test physical strength and conditioning. " I would compare it to clean and press on BP, but much more effective ;)

BP 74 review

2010-06-02T23:56:00.002+03:00

with huge delay but here it comes..

Warmup: Run (Almighty Anthem Radio Edit) – Jamie Knight

OK, it's slower that release me.. i would say typical for bp..I even like it.

Squats: This Is Who I Am – Annie Lee "I spend my life Trying to do things right.." hehe it's good one!

Chest: We Weren’t Born To Follow – OneZeroOne feat. Ant P so so

Back: Don’t Speak – Alex Cortez Of course I like it, I cant wait for BP74 launch in Slovenia on 12th!!!

Triceps: 3 – Britney Spears Britney for triceps.. no comments ;)

Biceps: Boom Boom Pow – Beat Factory I like it!

Lunges: Dangerous - Rhythm Twins hmm typical, typical..

Shoulders: She’s A Genius – Badlands Inc I can't find it online :///

Abs: In My Head – Jason Derulo I like it!

Cooldown: Art Of Love (featuring Jordin Sparks) – Guy Sebastian

to sum up, I wouldnt expect it to be big release.. but lets wait for release..

My London busy life..

2010-06-02T22:42:00.002+03:00

I haven't been writing for ages.. I know it may sound funny but it does really require a little efford just to sit down and put ones thoughts.. I am all the time busy, working, enjoying, parting, travelling (I even got US via for 10years :P and of course body pumping, exercising.. sometimes I just think 'quo vadis' on the other hand I want to get as much from life and london as possible.. my life has changed significantly since I moved, I know many of you have been asking for it.. you cannot say whether it was change for good or bad.. definitely better for me. I experienced crazy things that Tallinn would never give me opportunity, I met so many different personalities who taught me so many things.. I am still looking for sth I havent found, but I am on the way.. as I am always ;) The most important values in life never change.. and I will always remind like the sun.. here in London I met many new instructors, fantastic people, who explained me tips and tricks for bp ;) like that one that when you held the bar for the chest prest it must be so that when you lie down on the deck you cant see your rings.. smart isnt it ;) From my fitness I am having interesting conversation with my personal trainer, who is killing but teaching me so I can teach others (ah and I missed my online exam :D I kinda test on myself all the gym equipment like my favourite ones lol (I would never think I say it one day:D kettlebells, the other one i call back killer (I couldnt believe the one I lifted was16kg :D VIPR (I guess I will write separate post about it later one), the bosu ball, and many many others.. my body fat is now 19% and also I gave up drinking a diet coke a month ago. I probably exercise too much, but I just enjoy it.. and thats why never have time to write in here.. unless I am overexercised and my body needs break.. like today;)but I exaggerated during the weekend lol and thats my life currently.. mysterious one..

And we're feeling the change and we don't know why
Choose one direction just one more time
Don't say I'm thinking too much if you see what's behind...

Soul
I feel my soul
For this moment nobody can stop me from flying so high.

Real
Nothing is real
In a world of illusion you only see what you feel.

My first experience with Yoga!

2010-04-22T23:31:00.004+03:00

I have been thinking of taking some yoga classes for some time.. I exercise some heavily that I miss the time for my mind.. but to go more extreme (i know typical me ;) I didn't want to participate just in yoga.. so I found a birkam yoga.. it is called also a hot yoga.. and do not ask why :D you basically sit in sauna for 1,5h doing all the weird yoga postures and breathing exercises.. to be honest after 1h i was so sweating (and so were 40 other people in the studio) that the proper breathing was the last thing i cared about.. I think this kind of yoga should be in particular advertised and popular in Estonia.. :D I did enjoy the class and I will definitely repeat the challenge soon. I wonder though how my body feels tomorrow.. So little theory about the birkam yoga:"Bikram yoga aims toward general wellness and claims the heated studio facilitates deeper stretching, injury prevention, and stress and tension relief. Bikram yoga is claimed to systematically stimulate and restore health to every muscle, joint, and organ of the body. There are two complementary aspects of the 26 exercises, asanas (postures) and pranayama (breathing exercises), though many other branches of yoga also use these methods." I think I had the most difficulties with the eagle posture.. rest to be honest I hardly remember I felt so dizzy.. but yes, it definitely good for your body to remove all the toxins out..

Greetings from... Cyprus!

2010-04-22T23:27:00.002+03:00

Yes, I can't believe I made it there, but I did... here it comes picture from the Larnaka beach taken on 4th of April!!!

and one more :)

2010-02-07T19:38:00.001+02:00

And that is the favourite track from 42 of one of my instructors (gosh he got a body!!!!)

Tonight..

2010-02-07T19:37:00.001+02:00

Another great song from Combat 42..

Body Combat 42 Warm up

2010-02-07T19:31:00.002+02:00

I love this song, not lyrics though but it's cool for warm up!!

'You are so gone' - BP 72, Welcome!!!!!

2009-12-25T20:34:00.002+02:00

I would never forgive myself if i forgot about the poster ;) great tshirt, need to get it ;)

2009 - Summary

2009-12-25T19:45:00.006+02:00

Well yes, here it goes again. A new year is just around the corner. What has changed in 2009 for me.. Quite a lot :) First of all I started using my f11 from January, I have added the cross trainer then (and oh yes I do use it by now!) and started losing weight (I didn't disappeared yet though, no worries ;). I basically got my metabolic weight and it may go up / down (even down right :D - I actually lost 2kg the first week I moved to lnd believe me or no ;) but if I only keep my regular life style I am quite stable with my weight. So I lost like 7-9kg which is quite impressive building the muscle weight at the same time. My fat percentage on my great scale is around 20% from what I recall. I learnt to "observe and report" my body - the heart rate is actually great indicator and slowly started modifing my diet (I went too extereme sometimes i admit). I did a fantastic jurney to my godness island of Crete and moved to the best city ever. I did also my first trip to Asia, amazing 'body pump' training at the Tallinn seaside while sunrise and the goodbye hug which I will never forget (you will see me again soon ;) and I do count on 72!!!!, which I actually did already on 1st of December in Stockholm and that was amazing experience). I met great Body Pump friends in London, fantastic intructors, learnt a lot things I wasn't aware of (like I need to look down when I do clean and press :D and not watching myself in the mirror lol) found new friends and slowly settling down in London City. What is waiting me in 2010? A lot. great challange and fun. I am about to start my personal trainer course in Q1 and later on the proper body pump instructor one (Q3 I recon). I so much see myself on the scene.. I am so getting ready, familiar already with english vocabulary like the dead row and stuff, still keeping the estonian one in my brain and I even noticed I still think in estonian during the class ;) Great fun is coming and I can hardly wait, as it's in back track in 72. I am still 'social drinker' - this i guess will never change ;) but I work out hard and party hard. "I was young and so naive" - my perfect legs will get even better in 72. So thank you for 2009, it was amazing year, I literally moved mountains, met wonderful people and I am very looking forward to 2010 starting skiing in Finland, then Prague, Barcelona, Thailand, Crete of course, and I do plan do Dominican Republic for next Christmas ;) And also I know I will be in Athens in 2010!!
And now my favourite christmass carol :P I feel it in my fingers, I feel it in my toes.. I love this movie, I love this song. We should include it to Body Pump for warm up special edition ;)
so the 2 things which will always be close to my heart are:

and of course it's all your fault... because it is so.. ;) it is my endless love and passion.

Virgin Active Islington, Welcome!

2009-12-08T20:59:00.003+02:00

I know I haven't been writing for some time but trust me London life is so busy.. I have been writing though in my mind for quite a long time, so here comes my update :) After 3 months of being a fitness first member I moved to Virgin Active Islington club where I live. It's lovely. It's very similar to My Fitness in Estonia, so it kinda reminds me 'home' but I think still I need time to get used to it. At least pool is great and I did swim there already!! I also need to mention that on 1st of December I did Body Pump 72 at SATS in Stockholm. The class was marvelous, I think there were about 50 people and cute instructor seems thai or malysian but so cute!! Great body! 72 is crazy, I love the back track (jesus my back is already perfect!) and lunges. While I was doing lunges I went so insanse that I was about to ask for ambulans.. it's very similar to 'roxette one) and for cool down i just cried, i didn't care anymore.. I have talked to our new instructor on Sunday here at virgin and she said we wont do in London the 72 by January.. She also said that in UK if you want to teach Pump you need to be the gym instructor first, it is logical and somehow I do agree with her. You need to know the body and its behaviour.. it's so much different to Estonia.. not better, not worse, just different. But I love the people, I love instructors - we body pumpers are all the same.
And here comes my favourite track for BP 72, lunges:

you know, you are so f.. gone.. ;) I love this track. I think in March my legs are pure mucles and bones :D

Shanghai and little about BP72 ;)

2009-10-31T23:26:00.008+02:00

I like shoulders and lunges. And Abs, Justin Rocks ;) Cool down is also nice. And triceps. Rest, well, you know it's hard to satisfy me ;)

On the picture on the left I am on Nanjing Road, very famous shopping street in Shanghai ;)

And the one below it's the official mascot-logo for Expo 2010.

The last one, ah I was in love with this building behind my back (with 2 towers) - I called it a little devil ;)

So.. I am in London now!

2009-09-17T22:16:00.002+03:00

Body Pump in London.. at first I bumpted into BP45min, I was a bit because I was having huge BP hunger and it was only 45min.. but actually I kinda liked it and then I stayed on Combat 45 and that was it, I've burnt like 1200kcal and I was so insane.. the guy was marvellous, so it was a good start. Then I decided to check out the Virgin Active Gym at Notting Hill, and well.. guy was so-so, there was no this passion I am so searching in my mentors.. so I said no-go. Then I went to fitness first at tcr, the guy was around 40-45 I would say, and I think he has been teaching pump for very beginning. Do you imagine, he played 'I will walk on the water just to be with you' for squats, 'on the way to the disco' for biceps, 'hello boy it's been a while' for lunges and no no no yes yes yes he played one night in bangkok for sholders and i was just in heaven, but hey it's not over yet.. he played then marvellous abs track Moby-Extreme Ways and yes that was like the sun at the end. I was in other dimension, after the class I went to him and I told him he played almost all the best ever Body Pump tracks.. I went to his class next week but he changed a bit.. he also made come comments about 71 but i felt he didnt really like it (neither did I), so I kinda like the guy. It's just a pity it's on Thursdays and if I want to do double Pump and Combat on Fridays I can't make it on Thursdays.. another thing I noticed here in LND in FF clubs is that they use different weights and bars so I had to downgrade my weights (i think the bar is heavier), so for biceps I take 3,75 instead of 5 so it's 7,5 instead of 10. I think when I learn the biceps track from 71 I may add 1kg after the break. On the other hand I am actually not aiming to have bigger bicpes do I ;) I reduced for now for squats to 20 but the song is quite easy so i think i can do it easily with 21,5. For clean and I press I also reduced and I take the same as for chest which is 15. As for the female instructors I tested 3 so far, all nicely dressed in my body pump logo tops ;) one girl was amazing, she played her own song for chest (which was never in pump) which is actually illegal in les mills ;) what I noticed so far that as for girls, they are not top models, they have a little fatty belly but so what? who said you have to be miss world to be a BP instructor? after all, BP won't make you look like Swarzeneger or sth.. (what I hear all the time from people who has no idea what they are talking about and I feel sorry to them). And also one more thing - BP is definitely more popular amoung guys here, and some of them do take good weights (some no comments ;). So as for now I am on my way, fullfilling my plan and to do list and unchecking things I have done. I want to try new things like Pilates, Karate, professional swimming lessons... there is so many things to do here in London, you cant imagine.. I want to absorb it all at once.. I know, one by one, but it's amazing..

It's only one step away

2009-08-25T22:54:00.000+03:00

OK, it will be my first body pump warm up mix.. and not 70.. and neither 64..

The Best Ever warm-up track?

2009-08-22T21:23:00.002+03:00

I have been following the discussion on les mills forum about choosing the best warm-up track.
I think I can agree on some, here are my top 10:

1. BP 70 Don't leave me with the light on (I LOVE this track)
2. BP 66 Rain down love
3. BP 64 Walk Away
4. BP 50 Scream For More
5. BP 54 Rise (Leave Me Alone) feat. Clark Anderson
6. BP 69 Better in time ( i am loving those lyrics)
7. BP 51 One step away
8.BP 57 Come to me
9. BP 62 I believe in dreams

It is interesting that usually people find the most interesting release track they joined. I joined on 63, and honestly I don't think it was a great release.. one of many.. but somehow the 64 and Walk Away helped me to overcome some things - 'if you don't need my love then turn and walk away ;) I am so loving this song! I promise that my first mix will have 70 as warm up, pink for squats, ah what I say it will have first 4 songs from 70. It is a special release for me. I am very looking forward to hear the warm up from 71, after all body pump instructor from Denmark is performing it! Personally I am not musically talented but I would like to be once on Body Pump release poster ;)

Body Pump 71 - First Review

2009-08-12T22:32:00.004+03:00

Yes, that's what I like the most. Listen to the playlist and comment before release. I usually do hit my choices quite well, but sometimes I do may change my mind. I am so loving 70 that I am afraid of 71, yes.. I know I will love it, and I know that I will most probably write the same thing somewhere in December when I will be getting ready for 72... OMG then comes 73, which means my 10th BP release (good reason to celebrate ;), however there is still my 2nd anniversary with BP coming end of September, and that for sure needs special attention as well. Anyway Body Pump changed my life, Body Pump 70 changed it even more, and 'it's all your fault, you called me beautiful, you turned me out and now can't turn me back.. ' you just can't turn me back..
But let's go back to 71 preview.. so what we have here:
1. Warmup-Magnetized (Original Mix) – James Sampson
hmm ok I can't find it on you tube??? hello????
2.Squats: Summer of 69 (Picco, Jens O & Maddin Original Mix)– Mega-mania
hey ok, it's warm up from Combat.. I am not sure if it motivates me enough to even more shape my legs (if it's possible :D Still, it's not PINK!
3.Chest: Right Round – Flo Rider
It's not bad as for chest track, but sorry, 'Relax, take your time' it was so perfect!!!!! But I like it, so (Y).
4. Back: When love becomes a lie – Liz Kay
Come on.. 'when love becomes a lie, it's time to say goodbye.. - and how you want to motivate me to take 20kg for back :D :D:D:D I guess there will be many breakups because of this release :D
"When love becomes a lie
There's no more need to try
When love becomes a lie
Don't waste your tears, it's time to say goodbye"
Yes, many breakups..
5.Triceps: Black Fingernails, Red Wine – Eskimo Joe
I like the song already because of the wine thing ;) typical triceps song. But I think it sounds better than the one from 70..
6.Biceps: What I’ve Done – Linkin Park
Yes, it is nice. Typical..
What I've done
I'll face myself
To cross out what i've become
Erase myself
And let go of what i've done
But somehow i did like the biceps track from 70.. just listen to this
"'Cause nobody wants to be the last one there
'Cause everyone wants to feel like someone cares
Someone to love with my life in their hands
There's gotta be somebody for me like that
'Cause nobody wants to go it on their own
And everyone wants to know they're not alone
There's somebody else that feels the same somewhere
There's gotta be somebody for me out there"

and 8 singles, and 8 bottom halves..

"Tonight, out on the street; out in the moonlight
And, damn it, this feels too right
It's just like déjà vu; me, standing here with you

So I'll be holding my breath, could this be the end?
Is it that moment when I find the one that I'll spend forever with? "
7. Lunges: Doesn’t Matter – Hypasonic vs. Jorg Schmid
Well, ok, I don't like it. But let's see..
"
It doesn't matter how
It doesn't matter why
It doesn't matter when you're close to me

It doesn't matter how
It doesn't matter why
You're making me feel never wanna leave

When I look into your eyes
I see a picture of your smile
It doesn't matter how
It doesn't matter why at all"

Yes, maybe that's why .. ;)

8. Shoulders: Operation Blade 09 – Public Domain

OK, I know this song of course and I know push ups are coming! Singles, I very hear it... just not 16 please :D I think it's OK, better than repeating ACDC from 49!!!!

9. Abs: Circus – Britney Spears

"I'm like a firecracker I make it hot
When I put on a show"

I am definitely into song, and it will make my ABS much better ;)

"There's only two types of guys out there
Ones that can hang with me and ones that are scared
So baby, I hope that you came prepared
I run a tight ship so beware"

10. Cooldown: Sober – Pink

Hmm Pink in Cooldown.. with her male hateness..

"When it's good, then it's good, it's so good, 'till it goes bad
Till you're trying to find the you that you once had
I have heard myself cry
Never again
Broken down in agony
And just trying to find a friend

I'm safe
Up high
Nothing can touch me
But why do I feel this party's over?
No pain
Inside
You're like perfection
But how do I feel this good sober?"

I think it's a bit depressing.. ok I know, but I will do it again.. My beloved cool down song is here.

"I tried to hide from you

but I failed

I tried to lie to you

but .. how I failed
and even in my darkest time
you gave me light
I never knew this kinda love could feel so right
when I’m in your arms
I find myself believe it
we could be anywhere
so I can keep on dreaming

" Whenever your close to me, you’re like the sun
you feel like the sun
and everyday you telling me
I am the one
I am the one who makes you shine.. "

I am so like the sun every day because of you, because of you, that's what I do and I am a true believer. And you are the one, you are the one, who makes me shine, like the sun...

My vacations :)

2009-08-08T19:20:00.003+03:00

Again I haven't been writing for a long time.. ah it's typical me, I am writing and writing posts in my head but never find time (?!) to really write it down here.. anyway, I was out of Body Pump for 2 weeks, which was my biggest break in last half a year and I was really afraid of that.. I did try my best in first few days - I did some crunches from few BP releases (the ABS track), push ups.. I even went running on my 27th birthday in the very morning (I guess I woke up with a feeling that I am getting old and I just had to do some exercising before all family wakes up and come with 'happy birthday' wishes ;) as I haven't been out running since SEB Mai Jooks, I could hardly make it in 45min with almost 9km and like 700kcal.. but my heart rate was crazy... I really neglected running, as It does require a lot of self discipline and efford.. I really think I will be more active in London with that. So then I was off to Crete to my superior SPA resort with fitness club. I even went to see this fitness club (it was in the celler of the hotel) and actually there were even people exercising :D I was not that crazy and I didn't take even my sport stuff with me, but I do admire those (however if they finally make it BP to Greece, I will definitely attend). So I was exercising a lot in water the 2nd day (rest days waves were too big so it was impossible to swim even) and then was basically drinking a lot of white wine and eating clean (at least that), however as I was in Greece I couldn't resist feta, halloumi, and other kind of white cheeses they were serving for breakfast. Suprizingly I did lose around 2kg (not sure if it's not muscle weight though, although I think I was consuming enormous amounts of proteins in egg whites, chicken, turkey and many kind of fishes) and I was actually not even missing Body Pump... ok first thing I did after I arrived to Tallinn was I just left my luggage home and went straight to BP, but that's other story ;) and yes, I had terrible muscle pain especially on Wednesday, but then on Thursday I went to Pump and on Friday I was back ok. Today (Sat) I went to Pump and I took my normal weights - for squats 12,5x2, for lunges 10x2 and for sholders 10. I even managed to do normal push-ups in sholders track. As for ABS track I even felt my ABS :D So I did this week 3x BP, I think I am very back on track.

and some 'refreshments'

2009-07-05T22:59:00.001+03:00

"I don't wanna change
It's a picture of me: I'm insane but I'm happy
I don't wanna wait
This is where I wanna be - Call me vain, call me crazy" !!!!!!!!!!!!!

I think no need to add that I love this song ;)

Body Pump loves you!

2009-07-05T21:00:00.004+03:00

People think we are insane... but we are just follen in love with Body Pump. When I went to my class on Friday my instructor said: "Body Pump loves you" and so we do love Body Pump. This love is pure, it will never betray you, never hurt you, will never be late or let you down. Never make you feel jealous, cry, angry... If you get tired of it, you just take a break in trainings, no complains, it will wait you patiently until you are ready. I have been doing it for almost 2 years now and it's the strongest relationship I ever had.. I am even more in love now than I was at the beginning.. I wish everyone had such relationship in their personal life.. (and myself as well ;) I am a BodyPump addict and I am proud of it. If I do it less than 2 times per week I feel sick... I know that every Body Pumper is a great person, with passion. I met thanks to Body Pump wonderful people and I want to tell you that I love you all!

2009-07-02T23:21:00.001+03:00

"It's all your fault
You called me beautiful
You turned me out
And now I can't turn back
I hold my breath
Because you were perfect
But I'm running out of air
And it's not fair

I would never pull the trigger
But I've cried wolf a thousand times
I wish you could
Feel as bad as I do
I have lost my mind"

The same lesson year after year, am I having deja vu? Now I would like to say: "But you are just a boy, you don't understand.." . But do I? Me neither.

Welcome back :)

2009-07-02T23:11:00.002+03:00

Amazing, I haven't been writing here for ages..
Anyway my best beach body competition is over and I landed on3rd place out of 28 :D I definitely do have beach body now ;)

Now I need another challenge :D

Adelante..

2009-05-18T23:35:00.002+03:00

I vote for refreshing it in next BP release... Adelante... perfect for lunges.. and from BP 39..

Welcome back :)

2009-05-18T22:51:00.004+03:00

I haven't been writting here for a month, amazing.. anyway I am back :) and listening to BP 70.. I don't know, for me it is too simple.. I don't like warm up.. I think that Pink and " it's all your fault , you called me beautiful.. " very nice for squats, although I am not really into lyrics..
The famous chest, no need to comment, looking forward, still chest is one of my favourites so it should be all good. Back, no no no, this "True Believer" is too SIMPLE!!!!!!! i think the biceps song, it has very nice lyrics:
"You can’t give up, looking for a (diamond did erupts??)
The wind shows up, make sure you’re holding on
Cause it could be the one, the one you’re waiting on
Cause nobody wants to be the last one there
And everyone wants to feel like someone cares
Someone to love with my life in their hands
There’s gotta be somebody for me, oh"

Smart song for biceps , I already see those bottom-halves :P
Lunges, also typical.
Thunderstruck no no no NO (if they have to repeat anything, why not Bangkok lol)

ABS are fine, and Cool Down is lovely.
I don't know, but I am not really looking forward to 70... and it's gonna be played all Summer.. :/

I go crazy ....

2009-04-16T21:44:00.000+03:00

One of my favourite lunges song.. and it is from BP62!

Body Pump 70 Sizzler

2009-04-10T11:21:00.002+03:00

The key focus of BodyPump 70 is perfect timing. This means your body spends more time under tension and this will get you shape fast! The music in this release really ‘goes off’ - and keep an ear out for beats you’ve never heard before in BodyPump.

Game on in the Squat Track! Challenge yourself with more resistance. Don’t be fooled by the slow start and the Pop-Rock nature of the track - the back half bites hard with four sets of Singles and Bottom Halves back-to-back to finish! Go a little bit heavier in the Chest Track - Infinity 2008 is awesome and builds anticipation before you pump it! The new tempo means your muscles will be under tension for the maximum amount of time.

True Believer will inspire you to give it all you’ve got in the Back Track, before Christine Aguilera’s Keeps Gettin’ Better drives you through the Triceps Track. You don’t need but get ready to feel the burn in the Pushups and Kickbacks! Rock through the Biceps Track with Nickelback’s Gotta Be Somebody where Singles are the name of the game.

Take a deep breath before the Lunge Track. Sash! is back for this endurance track that is VERY intense and includes Lunges and Squats with heavy weight. Ouch! Another classic Rock track is in the house with Thunderstruck motivating you through the Shoulder Track. There’s a new move in the Abdominals Track - The Rotator Plank. Kanye West’s Love Lockdown is unlike any Abs Track - get ready for a dark, dim, sexy beat!

Body Pump 70 - my first impression

2009-04-10T11:00:00.007+03:00

So as there are already some pre-reviews of new upcoming releases, I googled a bit and here is what I found out..

10. Cool down - If I were a boy I like already the song
" If I were a boy
I think I could understand
How it feels to love a girl
I swear I’d be a better man.
I’d listen to her
Cause I know how it hurts
When you lose the one you wanted
Cause he’s taken you for granted
And everything you had got destroyed "

It's a little too late for you to come back
Say it's just a mistake
Think I'd forgive you like that
If you thought I would wait for you
You thought wrong

But you're just a boy
You don't understand
And you don't understand, oh
How it feels to love a girl
Someday you wish you were a better man

You don't listen to her
You don't care how it hurts
Until you lose the one you wanted
'Cause you're taking her for granted
And everything you had got destroyed
But you're just a boy.. "

Exactly ;)

but wait a minute why I started from the end :D

Warmup is still not known, pity as it's very important track for me,but I know it will be sth big ;)

2. Squats: Pink - It's all your fault

"It's all your fault
You called me beautiful
You turned me out
And now I can't turn back
I hold my breath
Because you were perfect
But I'm running out of air
And it's not fair

(..)

I'm trying to figure out what else to say (What else could I say)
To make you turn around and come back this way (Would you just come back this way)
I feel like we could be really awesome together
So make up your mind cause it's now or never (oh) "

I very like those lyrics, so different from "let's get the party started"

3. Chest: Infinity 2008 - Guru Josh Project

Here we are finally having some innovation everyone is excited about. What Raina is writing on her blog (and she took part in video recoding for BP70): " It's a heavy, grunty, throbbing beat, and I must say, it's going to be a NIGHTMARE. Not only is it one of the hardest chest tracks to ever come out of Body Pump, it's a very unusual rhythm and instructors and participants are going to have to work very hard to get used to the count. It's not your usual 4-beat count, so you're doing sets with a strange number of reps. With the super slows - there are additional holds in there to make up the counts because of the different beat." and " It's genius, it's fantastic, and it's going to have instructors headdesking everywhere with trying to get it right. It's the right sort of thing for Body Pump, and because of the choice of song, I think it's going to be an immortal track - unlike the most recent few chest tracks (BP69 - Fall Out Boy's "I Don't Care", BP68 - 3 Doors Down "It's Not my Time", BP67 - Finger Eleven "Paralyzer") which have very much been selected because they're the current fashion. A track this different is so fantastic that it's the biggest pain in the arse. " What can I say, I am very looking forward to try it out, as agree, it has been already pretty boring..

"

Here's my key
Philosophy
A freak like me
Just needs infinity

Relax
Take your time

And take your time
To trust in me
And you will find
Infinity, infinity"

very easy lyrics, I like it.

4. Back : True Believer - E-Type

What can I say - very very very very typical for Body Pump. For now I can say I prefered Castles in the Sky, but I always say like that ;)

5. Triceps: Keeps Gettin’ Better - Christine Aguilera
very typical triceps track. I think "Shut up and drive" was better. The choreography is supposed to be identical to BP68 so we are having push ups back as I can recall :D Omg, I just hate triceps push ups, but it is a must indeed, and my field for improvement.

6. Biceps: Gotta Be Somebody - Nickelback

"This time I wonder what it feels like
To find the one in this life
The one we all dream of
But dreams just aren't enough
So I´ll be waiting for the real thing.
I'll know it by the feeling.
The moment when we´re meeting
will play out like a scene straight off the silver screen
So I`ll be holdin’ my own breath
Right up to the end
Until that moment when
I find the one that I'll spend forever with"

Very long and sophisticated lyrics, more to think, so I hope I won't feel the biceps pain at least ;) Should be very typical.

7. Lunges: Sash - Raindrops (encore une fois) Review from Raina: "Lunge track? ACK! It was introduced to us as a lunge marathon, and that's a pretty accurate description. I didn't weight the track because of the ankle, but even then my legs were wobbling so viciously that I wouldn't have been surprised if they summoned aliens through the sonic vibrations they created. There's squats in this track as well". Squats, no, my legs will die ;-(

8. Sholders: Thunderstruck - AC/DC "As for the shoulders? I think a lot of people are going to be surprised by this one, it's a treat of a track - not Top 40, to an immortal song. " Just push ups please, but once, not twice as it is in 69 :D I just wonder whether it will be some remix, or the same as in BP49? Still, I like this song, so i am very OK with it.

9. ABS: Love Lockdown - Kanye West

I am working on warm up track.

My Summary of Body Pump 69

2009-04-10T10:18:00.008+03:00

Amazing, again I am having a deja vu from last release.. I like so much 69 that i didn't even realize and notice that time is passing and we are getting ready for 70. I like so much 69 (I know I say it about every realise :D), so here is some short summary of all the quotes I am having in my head since Winter. So for me BP 69 was (or still currently) is all about:

1. Warm up - I like this song a lot, very positive and optimistic saying good bye to winter (as for me) "It has been a long winter without you" or "If I am dreaming" .. ;)
2.Squats - I am very picky about squat track but here i am very very satisfied so "Let's get this party started"!
3.Chest - "I don't care what you think" I like it.
4.Back - "Oh tell me why", " Do you ever question your life, do you ever wonder why", "Tell me why do we build castles in the sky" I like this song a lot.
5.Triceps - it is OK, but i think it's the weakest track of this release, still "Shut up and drive" ;)
6. Biceps - "So what" ..here let's stop for a bit:
"So what!
I'm still a rock star
I got my rock moves
And I don't need you
And guess what?
I'm havin' more fun
And now that we're done
I'm gonna show you
Tonight...
I'm alright
I'm just fine
And you're a tool
So...
So what!
I am a rock star
I got my rock moves
And I don't want you tonight"

I think that it is one of the best biceps songs. It is not very tough, but still with no break.

7. Legs - "I've been looking for that someone, I've been waiting for so long, I've been dreaming 'bout this moment And now I know where I belong "

I don't know if it's me who is getting old or this track is really though, but those squats at the end are really killing my legs.

I like this track because it is very original (and not like back one or triceps for example).

8. Sholders - my and I guess 90% of Body Pumpers favourite track... "Oh All I ever wanted was to see you smiling" "I ever wanted was you and me" and "I'm so alone here on my own and I am waiting for you to come.. " (very very meanfull lol). I like push ups at the beginning (I think it is must for each sholder track). And also that this track is a bit original :)
9.ABS - it is too easy and too many moves I still haven't learnt it lol - "It was 1989, my thoughts were short my hair was long" or "She was seventeen and she was far from in-between It was summertime in Northern Michigan "
10. Cool down - very nice song, "I guess i just got lost Bein' someone else I tried to kill the pain Nothin ever helped.." "Lately i'm so tired of waiting for you To say that it's ok, but tell me Please, would you one time Just let me be myself So i can shine with my own light Let me be myself Would you let me be myself "

" That's all i've ever wanted from this world
Is to let me be me "

Go on flaunt it ...

2009-04-05T22:09:00.001+03:00

Too much BP 60 in my head.. but here it goes..

"Walkin' through the disco noise
Kissing girls, kissing boys
It's all the same
But I don't care.."

and I do NOT need a miracle ;)

2009-04-05T22:05:00.002+03:00

And my second power song. Suprisingly I didn't like it at all at the very beginning, but with time.. "it was really good mix".

My Power Song

2009-04-05T21:52:00.001+03:00

And this is the song I am addicted to.. One night, in Bangkok.. I will be there, one night ;)

"And everyday, you're in my head .."

2009-04-05T21:32:00.002+03:00

This great sholders track (and the push-ups as well) ;) is dedicated to that someone who is everyday in my head recently ;) And 'all I ever wanted was to see you smiling, all I ever wanted was to make you mine.. "

"Oh All I ever wanted
was to see you smiling
Oh all I ever wanted
was to make you mine
I know that I love you
oh baby why don't you see
that all I ever wanted
was you and me"
.......
I'm so alone
here on my own
and I am waiting for you to come
I want to be
a part of you
think of all the things we could do

And everyday, you're in my head
I want to have you in my bed
you are the one, you're in my eyes
all I ever wanted in my life ... "

Week XIII 23-29.03.

2009-04-03T22:20:00.004+03:00

BP x 2
12,5km running x1
1km swimming x1

Week XII 16-22.03.

2009-04-03T22:13:00.003+03:00

Crap, again it seems I forgot to update my weekly training summary, but here it goes:

12,5km run x 3
BCx1
BP x 2
And also 2,5h aqua aerobic :)

Skype for Windows Mobile 3.0 Beta with SMS and File Transfer Support is finally live!

2009-03-26T12:13:00.011+02:00

I am so proud that after half a year of working hard we released new Skype for Windows Mobile 3.0 beta version with the major new features SMS and File Transfer Support. We have also implemented dial helper (so no need to remember country codes anymore), and changed GUI for Status Tab, Chat and History tabs (they are also now dynamic so they re-size based on the wide of the screen). I think we are on the very good way with Skype for Windows Mobile and I am very looking forward to working on new future releases. The client is getting better, audio quality as well :) You can have decent conversation with your family using airport free wifi connection.
Some screenshots (sorry I couldn't resist, after all I have been working very hard on this project, having not once dreams of it's UI and bugs )
1. New Status Tab 2. SMS tab 3. Files tab 4. Dial Helper

I personally think that the product looks fantastic now, and new features are extremaly useful. With new upcoming Windows Mobile devices and with the current cool gadets already released on the market (such as Omnia, Xperia or Touch HD/Pro) golden future is waiting us. Still Audio Routing and Video are on the very desired wished list...

Week XI 09-15.03.

2009-03-21T09:03:00.003+02:00

This week a bit lazy, I had 2 days off but I have started preparing for marathon as well (it is on 23rd of May) so I have done good 10 km run. I am very happy as Spring is coming (and hopefully to Estonia too) so I can run more often now. Currently the weather is still winter one (it is up to -5 and snowing) so it makes running harder.

To sum up:
BP x3
BC x1
Running 10km x1

Week X 02-08.03 Summary

2009-03-21T08:57:00.003+02:00

I haven't been updating online my weekly statistics for a while but here it is:

BP x4
BC x2
Swimming 1km
Running 1h (10km)
Cross Trainer 1h

About the Fat Burning Zone...

2009-03-10T20:50:00.007+02:00

"Do you exercise because you want to lose weight? If so, you probably know that cardio exercise is a key factor in helping you lose weight. Many people are warned to stay within their 'fat burning' zone for the best results, but do you really burn more fat if you work at lower intensities? Is it the most effective way to help you lose weight?" - exactly, it's a good question, so let's look for an answer...

1. My Fat Burning Zone

a) Karvonen Formula
The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts.

MHR=206.9 - (0.67 x age).
MHR=206.9-17.42=189.48=190
190-resting heart rate (*to get your resting heart rate, take your pulse for one full minute when you first wake up in the morning or after you've resting for a while=190-50=140
140*65% (low end of heart rate zone) OR 85% (high end) = 91 OR 119

91+50=141
119+50=169
So my target heart zone is between 141 and 169
The fat burning zone is around 141. To work within my 'cardio' zone, I need to work at 169 bpm or higher.

In other heart zone calculator I got value 136-175, so basically very similar.

There are a few ways used to determine the target heart rate/fat-burning zone. One is a calculated-age method, in which you take the number 220, subtract your age, and multiply that number by 70 percent. However, this method is not accurate because not everyone is in the same physical condition. Some may find that working out by this method will be very easy, while others may find it extremely difficult.As stated before you must exercise aerobically so your body can utilize fat for energy. Let's say you are riding the stationary bike, and a friend comes over and talks with you. If you are easily able to carry on a conversation, then you are not working out hard enough. On the other hand if you gasp for air during the conversation and/or the air you breathe in causes your chest to hurt, then chances are you are working out too hard for optimal fat loss. Work at a pace so that you can speak 8-10 words all in one breath without gasping for air.

2. Fat Burning Zone

The "fat-burning zone" idea got its start about 15 years ago, when scientists reported that during high-intensity aerobic exercises, the body burned mostly stored carbohydrates for fuel, as opposed to burning stored fat as it did during lower-intensity activity. It's true that the body burns a higher percentage of calories from fat during more mellow exercise like walking and easy cycling. But, when you pick up the pace for a higher-intensity cardio workout, you burn a greater number of overall calories (which should be your focus for weight loss) and subsequently just as much total fat. For example, say a 140-pound woman performs either a fairly easy walk or a high-intensity jog. After 1 hour, she would have burned the following in total and fat calories:
As you can see, you would burn just as much fat and significantly more calories by working out at a higher intensity. What's more, high-intensity aerobic exercises kick your metabolism into high gear even after you're done working out. "When you exercise vigorously, you get a robust hormonal change, which causes your body to burn more fat during your recovery time," says Janet Walberg Rankin, PhD, professor of nutrition at Virginia Tech University in Blacksburg. Your metabolism also stays revved up five times longer after a vigorous workout than after an easy one. Over time, this can add up to burning an additional 100 to more than 200 calories a day.

OK but here is other theory:
"In the fat burning zone, the body utlizes stored fat for energy. At approximately 60-70% of your maximum heart rate, 85% of your calories burned in this zone are fats, 5% are proteins and 10% are carbohydrates. " And then "At a higher rate of intensity fat burning still takes place however, there is more emphasis on anaerobic systems which generate lactic acid and burn proteins once you have run out of blood sugar". Hmm I am not very into burning my muscles, am I?
Here another calculation example...

Again based on other formula my maximum heart rate is 198.

And one more calculation:
From my personal observations, my max heart rate I saw was 208 (on Combat Class) and 204 (running). Average is 140-160. I guess on Cross trainer I should keep it between 150-155 (and not to go over 170 ;).

Week IX 23.02-01.03 Summary

2009-03-05T21:25:00.004+02:00

Seems this week I burnt 1000kcal more than the previous one :):):)

On Monday I did cross trainer 1h and then Pump, that was a real challenge. Wednesday and Friday it was Combat.

On Thursday I did 25min of cross trainer and then Pump.

On Saturday I did 70min of cross trainer and I went to strip dance :D

on Sunday I did 20min of cross trainer and then Pump.

So to sum up:
BPx3
BCx2
CT:175min
Strip Dance x1

Meet my new friend - Elliptical trainer aka cross trainer

2009-02-22T22:52:00.006+02:00

It is an exercise equipment that combine the movements of the stair climber, treadmill, and the exercise bike into one. It combines the movements and benefits of hiking, cross country skiing, and biking.

With elliptical exercise equipment, your legs travel in an elongated circular motion. It is as if you are standing on a cross country ski machine but instead of your feet moving back and forth, the machine forces them to move around in an oval pattern (hence elliptical).

What I like here is Dual Action Workout, what makes an elliptical trainer unique is the combined upper and lower body workout. In fact, there is no other fitness equipment that simultaneously works as many muscle groups. That is why many refer to an elliptical as a cross-trainer.

With an elliptical trainer, you get a workout that utilizes the quadriceps, hamstrings, glutes, chest, back, triceps and biceps. The obvious benefit from exercising more muscles is that you tone more of your body.

Depending on the intensity, you may burn more calories with the elliptical trainer compared with the treadmill or the exercise bike. The actual workout feels like a brisk walk even though you are exerting as much effort as a good run. Elliptical trainers burn the between 8 and 12 calories per minute. Not too bad. During 45 min last time I burnt 650kcal :):) which is my BP average.

And some ranking of gym machines:

Week VIII 16.02-22.02

2009-02-22T22:26:00.006+02:00

I decided to add some more training results (kcal burnt) as I have it in my online training diary. You can see my actual results and my weekly target (set by polar) on the left.

Basically this week was quite good: I went to BP on Monday, Tuesday, Thursday and Saturday. I did Combat on Tuesday,Wednesday and Friday. Additionally I went to aqua aerobic on Sunday and also on Thursday I did one cardio training on elliptical machine. I think i found sth I can easily say "that's IT!" I will write separate post about this machine but I am loving it. So I did 45 min training on it on Saturday before BP.
To Sum up:
BPx4
BCx3
Aqua Aerobic x1
Elliptical Machine 45min
Quite good isn't it ;)

Goodbye Kamila...

2009-02-22T21:39:00.004+02:00

She was born on 4h of November 1982, so she was my age..
She was a daughter of famous Polish weightlifter Robert Skolimowski who also was Olympic athlete.
She was known for her Olympic gold medal in Sydney 2000, which made her the youngest Olympic hammer champion, as well as for her two medals from the European Championships.
Kamila Skolimowska died suddenly on 18 February 2009 in Vila Real de Santo António in Portugal during Polish national team training camp.
Cause of her death was confirmed by autopsy as pulmonary embolism.

WHY?

"I have been asking to myself-is it right, or is it wrong.."

She was a great sportwoman and great girl, and that was not the way it was meant to be...

Week VII 09.02-15.02

2009-02-15T21:06:00.002+02:00

This week due to 2 days Company Meeting in Tartu was a bit difficult for my training routine, it's good though as I needed some rest as well. I went on Pump on Monday, then I was off on Tuesday and Wednesday. On Thursday when I came back I went to Pump (but I was half dead after 2h of sleeping) and on Friday on Combat. On Saturday I went on Pump, then we had a Valentines Party and so on Sunday I didn't do anything. As for drinking it was very bad week, but luckily it was annual company meeting and so was Valentines Party ;)
BPx3
BCx1

My aim for following week is:
Monday: BP
Tuesday: BC,BP
Wednesday:BC
Thursday:BC,BP
Friday:BC
Saturday:BP
Sunday:1km swimming, maybe Pump if I am still alive ;)

Week VI - 02.02-08.02

2009-02-15T21:02:00.002+02:00

On Monday and Tuesday I was in Gothenburg, but I managed to go to body pump trainings there in World Class Fitness Center (I had a free entrance as I was staying in business class in Radisson there), on Wednesday already in Tallinn I went for my lovely Combat, then Thursday I did Combat and Pump, on Friday Combat. On Saturday I was basically unable to do anything and on Sunday I went swimming 1km in kalev spa and in the evening for power plate and 30min spinning. It was a good week.
BC x3
BP x3
Swimming 1km x1

Week V - 26.01-31.01 Summary

2009-02-02T21:30:00.002+02:00

This week was a copy of the previous one. So I did BP on Monday, Tuesday, Thursday and Saturday. Body Combat on Wednesday and Friday. On Sunday I didn't exercise at all but didn't even have a possibility as at 3pm I had a flight to Gothenburg and my body was definitely not recovered anyway. So it was 4x Strengh training and 2x Cardio. I know I have a bit wrong proportions and must include more cardio but I am really proud of myself that I can maintain like that. My aim for February is to do 4x cardio and 4x strengh, will try to do my best :)

My BodyPump MIX I.

2009-01-25T22:27:00.002+02:00

Imagine I am a BP instructor (which will eventually happen of course, but not yet). What would be my first mix..The perfect one. The dreamed one that I play on my lesson..

1. Warm up: Tony Morgan," Walk Away". Definitely, that was the song that helped me to survive last February/March which were very bad for me. Lyrics are very motivating as well.

Tony Moran Ft. Kristine W. - Walk Away lyrics

You tell me that I was created for you
That nobody else makes you feel like I do
And I want to believe that it's true
When you make all of these promises
Fabulous plans
You fill me with hope
Painting pictures so grand
But why after all of this time
Don't I know where I stand

Don't you know
What you stand to loose
If you don't
Then you're still confused

Walk away
If you're not here to stay
cause I care about myself too much
And I heard enough
Walk away
Cos I'm not here to play
And if you're not real
Then freeze my love
If you don't need my love
Then turn and walk away
Turn and walk away yeah yeah

You asked for my heart
And I gave you much more
A selfish devotion
An emotion so pure
But how can you still be unsure
Well if I'm not the one
Then stop wasting my time
Give back the part of the heart that was mine
But know that
Another love like me
You'll never find

Don't you know
What you stand to loose
If you don't
Then you still can't choose

Walk away
If you're not here to stay
cause I care about myself too much
And I heard enough
Walk away
Cos I'm not here to play
And if you're not real
Then freeze my love
If you don't need my love
Then turn and walk away
Turn and walk away yeah yeah

I know that I will find someone who does
Someone who loves me just because
But if that would be too much
For you
Then walk away

I so love this song, that's definitely the warm up for my first mix.

Then we have squats.. I need to think about this one.

2. Squats Hmm it's Piece of My heart from BP67 or CiskoDisko from 66. I cannot decide yet, usually I have the same problem as with Biceps, I am very very picky in these songs..

3.Chest In Love With You from BP64

That's also not my favourite.. difficult choice.

4. Back Jan Wayne feat Charlene - Here I am Send me Angel (radio edit) from BP 54.

5.Triceps And that's Cuz I Can Pink from BP67

"Tonight I'll do what I want
'Cuz I can "

6. Biceps.. only Flaunt it from 61.
"I see you walking in the club
Making moves, gettin' love
You know you're sexy
Yeah you flaunt it
Walkin' through the disco noise
Kissing girls, kissing boys
It's all the same
But I don't care"

7.Lunges.. Angel from 61.
"There is daemon in your eyes, someone I don't recognize, prince of darkness in the night, you are my Angel, my only Angel.."

8. Shoulders Technoboy War Machine from BP 52.
Here I have a little problem, as shoulders track is my favourite one and I would suggest many songs here. But yes, War Machine from BP 52. Those push ups are killers!!

You keep thinking to yourself...
Is it right or is it wrong?
For me to feel it so strong...
When I listen to this song...

Let the message in the music...
It's to make it feel so strong...
So let your body move...
Relax and get into the groove...
....
We call it the overdrive music
That makes you move,
Closer and closer, to your soul...

9. ABS Moby - Extreme Ways (Bourne's Ultimatum) from BP 66

"I had to close down everything
I had to close down my mind
Too many things to cover me
Too much can make me blind
I've seen so much in so many places
So many heartaches, so many faces
So many dirty things
You couldn't believe"

10.Cool down: I think it's so obvious that no need to even write the title, RyanDan, Like the Sun of course. It's from BP 65.

I tried to hide from you
but i failed
i tried to lie to you
but how i failed
and even in my darkest time
you gave me light
i never knew this kinda love could feel so right
when i’m in your arms
i find myself believe it
we could be anywhere
so i can keep on dreaming

(Chorus)
whenever your close to me, you`re like the sun
you feel like the sun
and everyday you telling me
i am the one
i am the one who makes you shine

and i know
whenever you want me to, i’ll go
and even when your not with me
i feel you there
i only have to look and see
and i’ll know where
when i’m holding you
the world can stop it’s turning
you`re always gonna pull me through
and i won’t be returning

(Chorus)
whenever your close to me, your like the sun
you feel like the sun
and everyday you`re telling me
i am the one
i am the one who makes you shine

you`re like the sun
you keep me warm
you`re telling me

when i’m in your arms
we can be anywhere (2x)

(Chorus)
whenever your close to me, you`re like the sun
you feel like the sun
and everyday you`re telling me
i am the one
i am the one who makes you shine (2x)

your like the sun (2x)

Week III - 19.01-25.01

2009-01-25T22:26:00.000+02:00

BP x 4
BC x 2

I am back on track!

Week II - 12.01-18.01

2009-01-18T19:18:00.002+02:00

Almost as planned (but it was due to the meeting which took longer than should and I had to skip the pool). But anyway:

BP x 3
BC x 2
Swimming 1km in KalevSpa x 1

So I had one day off from exercising, which will be fullfilled or with BP or with BC depending on my free time. Good plan for next week, isn't it ;)

Week I -05.01-11.01 Summary

2009-01-14T22:45:00.004+02:00

This week was so-called return to reality and to my fitness routine. I went to my first BP in this year on Monday, then I was very very suffering (muscles ache) until Thursday but I managed to go to BP then on Thursday, Saturday and Sunday. So overall I did 4 times strength training, which is I think as for the first week pretty well. I know I need to include cardio at least 2x per week, so that's my plan for the following weeks. And once per week swimming, that's a perfect schedule for the next week.

I also became a happy owner of the fitness watch Polar F11, see the picture ;) It's really fantastic watch to monitor your body during exercising. It measures the heart rate and calories burnt so later you can transmit these data to PC and see what was the highest heart rate, average one and in which zones you were and for how long. It has so many great functions! I am going to explore it now so I can understand my body better.

I am really happy to be back to Tallinn after Christmas, being away for such a long time let me understand how many fantastic fitness possibilities I have here, so I am going to explore it up and down now ;) If only it wasn't that cold.. well ok now it's around +4 but then again it's going to be up to -10 next week :-S and unfortunately it does not really motivate me... I am not a winter person.. maybe if I lived in Greece.. but not in Estonia ;)

2009 - Welcome!

2009-01-03T20:44:00.002+02:00

It's a long time I haven't been writing. Well, it doesn't mean I stopped my fitness routine but I was just quite busy with work and then Christimas time came and I went to Poland for 2 weeks. But now I am back with New Year's resolutions. Suprizingly those 2 weeks away from my every day life brought a lot of good stuff to my life. I could take some distance, let my body rest (ok, it was just too much of drinking last month I admit) and now I am going back to Tallinn stronger and with new body pump passion :)
I bought a book about the Montignac diet, it's quite similar to my life style and I found some stuff in there I actually had already discovered on my own. I am going to follow the diet for some time now, and lets see how quickly my body will change. It's really nice to see that there are so many online websites about this kind of life style in Polish, it's like a community :D What I only don't like is that it's kinda forbidden to drink coffee.. and it's sth I just cannot resist, especially since I started collecting coffee cups.. I even stopped using all artificial sweetners (including drinking coke zero!) thanks to one guy ;) and I think it's a big success as for me, and also I stopped using salt. Montignac just convinced me with his arguments. Isn't it too much changes as for 3rd of Jan ;)
And goals and summaries.. Month by Month.. otherwise 2009 will pass away as quickly as 2008 did and I will stay with nothing.. OK, I gained some muscles in 2008, but overall I was up and down and I am not really proud of myself. From the other side I had 3 funerals in my family and it was a bit shock for me as well. But I know, it can be just an excuse..

I think I have changed a bit in 2008. I had some 'adventures', even quite a lot. Was travelling quite a lot as well. Met many interesting new people.

Lets see what 2009 will bring.. I am a bit pesimistic right now, but lets see..

Week 24-30.11 Summarry

2008-12-02T15:19:00.002+02:00

This week was quite similar as previous one, I did BP on Monday, Thursday and Saturday and Body Combat on Friday. Overall it gives 4h only ;-( but i had very difficult exam on Thursday so that's why I skipped 2 trainings :-S

And I must admit I really like 68 but I an lacking push ups and ABS are too easy ;-( looking forward to do it on Monday next time as I am in Sweden this week and they still do 67.. last week though. Estonia rocks, we have it as first ones!!!

17.11-23.11 Summary

2008-11-24T16:36:00.002+02:00

I haven't updated my blog for a while, but it doesn't mean I was not BPing ;) I am just busy nowadays, but anyway here it comes:

BP x4
BC x2

Which means I have been exercising 6h this week. Quite good. I am glad I managed to change my fitness card so I can go to Body Combat now at late evening to Rocalmare.

And the most important, on Saturday I have done my first full BP68 and I even liked it. Let's see how it goes tonight..

BODY PUMP 68 Tracklist

2008-11-02T22:10:00.002+02:00

Amazing.. I have a feeling we have just started 67 and here is already available track list from 68.. lets review it then and post initial comments:
1. Warmup-“Perfect Day” - Indigo
Typical Warm up.. Perfect Day.. sounds optimistic ;)
2.Squats- “Big Girls Don’t Cry” - Nick Skitz
I definitely like the title :D But no, it it's not the stuff I expected, I don't like it :-S
3.Chest-“It’s Not My Time” - 3 Doors Down
Typical..
4.Back-“What Do You Want From Me” - Cascada
I like it, typical but nice lyrics...just tell me what you want from me ;)
5.Triceps-“Hook Me Up” - Veronicas
So typical again :D
6.Biceps-“Start It” - Vanessa Amorosi
Hmmmm, are we cowboys again?
7.Lunges- “Listen To Your Heart” - Nick Skitz
yes, roxette remix... this is IT!!!!!
8.Shoulders- “My Game” - Darude
Where are the push ups.. beginning does not indicate it.. it doesn't sound that bad but..i don't know..
9.ABS-“Forever” - Chris Brown
So typical.. gosh, and i already used to be my babe ...
10.Cool Down - “Dare To Live” - Andrea Bocelli
Will it beat Like the Sun? NO.

Overall I don't like the proposed songs. But you know how it goes..I will love it for sure :) like every Body Pump release is so special :) We are already doing mixes here, still 68 I guess to go in January for me, lets see.

20.10-26.10 Weekly Summary

2008-10-27T23:43:00.003+02:00

This week was also not the best one. It seems it's getting colder, gloomy, I am just getting lazy.. I was really fed up with body pump so I did it 2 times only (on Friday and on Saturday). Then also on Saturday I went to kalev to do my 1km swimming. And 2x body combat!

So I did:
BC x2 120min
BP x 2 120min
Swimming x1 60min

5h is not bad as for winter period, but still BP x3 is minimum ;) And after all I was out twice just during the week, so out of this, this is really good result :):)

12-19.10. Weekly Summary

2008-10-19T20:54:00.002+03:00

So:
BP x 3 180min
BC x1 60min (w koncu!)
Silownia x1 45min

Which gives around 5h, it's not bad, at least it's improving :D

Week 6-12.08 Summary

2008-10-12T21:52:00.002+03:00

This week I did BP on Tuesday, Thursday and Saturday. Yeah, I know, nothing to be proud of. No Body Combat :-( but it will come the following week. I am happy I keep up and running my gym, 2x per week (I was on Wednesday and Sunday) and then also I went to Kalev Spa on Sunday to Swim 1km.

So overall:
BP x3 180min
GYM x2 90min
Swimming x1 60min

Which gives 330min, so 5h30min only. I really want to re-establish my body combat trainings finally. So thats the plan for this week.

In searching for new 'friends'.. CLA

2008-10-11T09:58:00.005+03:00

Lets google CLA (Conjugated Linoleic Acid) today. It's not that expensive and easily available. But what does it do?First of all some academic definition: CLA is a naturally occurring free fatty acid found mainly in meat and dairy products, in small amounts. CLA was discovered by accident in 1978 by Michael W. Pariza at the University of Wisconsin while looking for mutagen formations in meat during cooking. CLA cannot be produced by the human body, but it can be obtained through foods such as whole milk, butter, beef, and lamb. (hehe which neither of them I consume :D

A double-blind, randomized, placebo-controlled study, published in the December 2000 issue of the Journal of Nutrition found that CLA reduces fat and preserves muscle tissue.
His study found that approximately 3.4 grams of CLA per day is the level needed to obtain the beneficial effects of CLA on body fat.
"It doesn't make a big fat cell get little. What it rather does is keep a little fat cell from getting big."
Pariza's research did not find weight loss in his group of 71 overweight people, but what he did find was that when the dieters stopped dieting, and gained back weight, those taking CLA "were more likely to gain muscle and not fat.''
In a separate study conducted at Purdue University in Indiana, CLA was found to improve insulin levels in about two-thirds of diabetic patients, and moderately reduced the blood glucose level and triglyceride levels.
In controlled studies, animals that had their diets supplemented with CLA increased their body protein (muscle tissue) while at the same time, had a significant decrease in body fat. This all occurred in the CLA supplemented animals while their food intake was decreased. Their lean mass increased even though they were eating less! This indicates that CLA increases feed efficiency and also points to a potent nutrient repartitioning effect.
To the athlete looking to add more muscle and drop body fat, CLA is a unique discovery that will make accomplishing this feat easier and faster, all the while having positive effects on immune function and antioxidant status.

CLA has been the subject of a variety of research in the past several years, and findings also suggest that some of the other benefits of CLA include the following:

Increases metabolic rate -- This would obviously be a positive benefit for thyroid patients, as hypothyroidism -- even when treated -- can reduce the metabolic rate in some people.
Decreases abdominal fat -- Adrenal imbalances and hormonal shifts that are common in thyroid patients frequently cause rapid accumulation of abdominal fat, so this benefit could be quite helpful.
Enhances muscle growth -- Muscle burns fat, which also contributes to increased metabolism, which is useful in weight loss and management.
Lowers cholesterol and triglycerides -- Since many thyroid patients have elevated cholesterol and triglyceride levels, even with treatment, this benefit can have an impact on a thyroid patient's health.
Lowers insulin resistance -- Insulin resistance is a risk for some hypothyroid patients, and lowering it can also help prevent adult-onset diabetes and make it easier to control weight.
Reduces food-induced allergic reactions -- Since food allergies can be at play when weight loss becomes difficult, this can be of help to thyroid patients.
Enhances immune system -- Since most cases of thyroid disease are autoimmune in nature, enhancing the immune system's ability to function properly is a positive benefit.

And just to remind..

2008-10-07T23:06:00.003+03:00

So the beauty won't be gone... "And I know, wherever you want me to, I go.. "

Whenever you'are close to me, you're like the sun,... and everyday you are telling me, I am the one, I am the one, who makes you shine..

When I am in your arms, we can be anywhere.. we can be anywhere... So I keep on dreaming..

I love this song. This is the most beautiful song in the world.

30.09-05.10 Weekly summary

2008-10-06T19:16:00.002+03:00

So I am slowly back on track, as always started with BP. I did it 3 times this week: on Tuesday, Thursday and Friday. You can easily see how obssessed I am, but I was just having this so-called BP hunger. Then i went to the gym on Saturday, I was working on my shoulders all hour long, and I hit the part of muscles BP did not reach, definitely, as I do have muscle pain even by now and it's Monday. But overall I am happy I am slowly starting with the gym, for now I think I will take it like once per week and upper part only, as I am fine with my legs. Plus learning how to use properly all those gym machines, proper set of sets/repetitions, that's pain in ass :-S But I am 'on the way' ;) To the disco, but not only :D

22-28.09 Weekly Summary

2008-09-29T11:39:00.002+03:00

As this week was quite short for me (I was leaving to Poland on Thursday evening) I was not really exercising much ;-( All I did is I went to BodyPUMP on Monday, Wednesday and Thursday. 3 times a week as I say for my muscles maintenance is the minimum so it's not that bad. I am finally growing up to the gym decision, the more I read, the more I realize I won't get more than I achieved for now with Body Pump. Actually my real anniversary with Body Pump was yesterday, as I did my first BP on Friday, 28th of September 2007 in Kalev Spa with Matti. If I only remind it now :D I had no idea what BodyPump was (and better for me, If I googled before I would never go there), I was not even able to do one push up. Meanwhile I was up and down, but still managed to grow and develop my muscles, I can do push ups with no problem now, know many many new and great exercises and what is more I am still in love and i is just getting stronger and stronger :)I know I have still problems with my performance (the knee in lunges is always going too close to toes and I have problem with my keeping my back stable in dead row) but I am 'on the way to the disco'. Closer than ever. Luckily my trips seems to be finally over and I seem to be growing up. I just need to be strong enough. But if I do a year summary here, this year was a good lesson for me, I definitely did not waste it. It's not over yet, but I will end it up with proper respect. I have plan for 2009 and this is the most important.

Summer Summary

2008-09-20T20:39:00.002+03:00

So finally the summer is over for me. Yes, I do realize we have already end of September but I was just so busy that I haven't even realized its passing by.. Lets go quickly so summarize what I have been doing all the summer then..

July: At the beginning I went to Crete for a week. We spent a nice time in Alia Club, and I am pretty sure at least me and Beata will return there in June. I did keep my diet there (knowing my previous experience lol) although I had some drinks, mostly 'sex on the beach'. I have met with Manos again, though he was quite busy as he is in military now, and also with one more guy from Heraklion, and we did spent 2 nice Crete by night. Will never forget the wine he gave me, and even now when I was in Athens, I bought this wine again and took it with me to Tallinn. Too sentimental you think? At least I can admire it's taste on cold autumn evenings in Tallinn and live with memories..

As soon as I came back from Crete I signed up to My Fitness Club in Tallinn. I am proud of myself, as it's already my 3rd fitness club in Tallinn, but I am really satisfied with this one. Many different BP instructors, with whom I am actually talking, and who are actually correcting my technique.

Then I was back and soon mine and Justyna's BD party came. I don't really remember it clearly now, but we did have a great party in our appartmnent and I am pretty sure I came back home in the morning (at least not like last year ;)

Also we had one company party on one Wednesday where I was getting social as well. Later on some funny things came out as well.

August: I spent few days with my parents at the sea side in Poland where I was getting crazy with them. Now I definitely know that I am too old for that kind of stuff. Then I had my best friend from Childhood wedding, I went alone but I did have a nice company afterall. A Polish one this time.
The next day I came back to Tallinn we had a farewell party of my flatmate. I also met my new flat mate at this time. Party was crazy, I met one estonian death metal band and came back home at 7am.
A week later one my friend from US came so I had to entertain guys a bit too. We did have a nice conversations I belive.

September: First week of September I spent with my parents in Italy. I went also to Venice to meet with my great Body Pumping friend, pity we didn't have much time.. but I believe we did our best to get as much out of it as possible. And I did great Body Pump in Slovenia too :) Some suvenirs will never let me forget about that time.. I travelled all north Italy and ended up my trip by participating on typical Italian wedding.
Then we had a Body Pump 67 launch. It is a great release, not difficult in terms of weights so I am focusing on the technique that time. Turn it up.
On 15th I left to Gothenburg for business meeting. On the way Scandinavian Airlines lost my luggage so I arrived to Sweden just like I was dressed. I was about to cry there. It spoiled my day so much. Luckily it was found in Copenhagen and delivered to my hotel later in the afternoon. I don't wish anyone to experience that. The next day I went to Athens. What can I say.. Ewa in Greece... Too many people I wanted to meet and too little time.
Now I am finally back. I have only one trip to Poland (for a wedding and one date) left and then I can finall start my autmn life in Tallinn. I am so looking forward to it. I believe the following week will be just a starter or warm up :D But yes, I definitely need some rest now and just be with the face I see in the mirror and try to understand her emotions. And finally start preparing for the certification exam. And finally understand that i cannot have everthing that I want, and that No pain, no gain.

My first impression of BodyPUMP 67...

2008-09-12T21:24:00.002+03:00

Well, I did it first time fully today.. I took the normal weights and .. nothing. I could even easily manage biceps with 5kg. I like the warm up song, squats. Then I don't understand what for we need 2 breaks in chest press? I easily did it with 7,5kg each and I was just confused. Then I guess I will just add 1kg to the 2nd break. Clean and Press - nothing new, typical song. I dont like lunges, it's just so the same.. nothing will beat up DJ Aligator and Where are you but 'Now you are gone' is not that bad. Triceps is OK, also nothing special. ABS - I really dont like this song, but at least some new exercise. But hey, definitely the Angel song is much better as the last cool down. But of course nothing will beat up like the sun...

I think it's the best song in BP 67 (for squats):

and eurofighter, it is just SO TYPICAL!!!

but hey this 'the time is now' fits so much ;) because the time is now, so now... I think I will like this release ;)

and my favourite:

Luckily BodyPUMP will never be gone!!!!!!

01-08.09 Summary

2008-09-12T00:31:00.004+03:00

So unfortunately I had to neglect my fitness activities in this period as I was on forced holidays in Italy. However I managed to do a BodyPUMP in Slovenia once and it was definitely unforgettable experience. I even met and talked to the instructor. Very nice girl, and hey she takes for squats 15kg on each side!! She really gave a max out of herself and I really liked it. No clue how she could focus on the proper technique and teaching people at the same time.

And yes, here you can admire my great arms :D I am a bit obsessed about them actually hehe

Week 25-31.08 Summary

2008-08-29T16:44:00.004+03:00

This week the summary is published already, as tonight (Friday) I am leaving to Poland, which closes my training routine for this week (unfortunately ;-(

Anyway:
BPx2 120min
BCx2 120min
CBx1 60min
FTx1 60min

Which is 6h, and only until Friday and plus considering I was out 2 times this week, it's pretty good.
I am looking forward to 'Sober September' and do at least 2 BP with my friend Matej next week in Slovenia! Lets bring it on!

Good thing is when I am back BP67 will be waiting for me. It is just such a pity I am back on Monday evening... I know why ;) but well, then we have still Friday, don't we ;)

18.08-24.08 Weekly Summary

2008-08-24T20:12:00.002+03:00

I am finally back on the track. Pity that for 2 weeks only and then I am off again for a week, then I am back and off again. September will be pretty much like that ;-(. But what to do, god at least I won't be leaving for longer than a week. Anyway:

BP x 5 300min
FC x1 60min
FB x1 60min

Which gives 7h. Unfortunately I did not go to any body combat this week, as I was kinda getting back to my normal working and life routine, will do it next week, pity that for a week only ;-(.

Week 28.07-03.08 Summary

2008-08-05T23:42:00.002+03:00

BP x 3 (this week was baaaaad) 180min
BC x2 120min

Bad,bad,bad. I didnt go on Friday bc we had a party, I didnt go on Saturday bc I was hangovered. No comments.

Afterall, I only did my basics, which is BAD. 5h only, what a shame ;) :O

August and September will be pretty difficult as well as I will have to travel frequently, but I really must to do BP at least 3 times per week and BC 2 times.

You know you do BodyPump too much when …

2008-08-03T20:11:00.004+03:00

I know I have already posted it and now I will copy paste it from Rick's blog, but it is so real, and so true, that for... Everyone, here in the class ;) again:

You can tell the release number in the first 5 seconds of the warm-up track (it is so me :D
Every other song you hear in the supermarket makes you look around for a bar
Your non gym junkie friend looks at you strangely when, listening to the radio, you keep saying “Hey this is the [insert muscle group] track from [insert release number]“ oh yes
The people in the next car next to you at the traffic lights wonder why you are doing bicep curls
Your entire wardrobe is red and black
You have more gym outfits than work clothes
When you’ve got a little extra cash and buy a new BP top when you really don’t need to!
You dye your hair red to match your Bodypump clothing
You avoid ANYTHING that will interfere with your classes it is so me again :D
You get up at 4:45AM to do a class
Most of your friends are body pumpers
You pick up a box with a three and one rhythm
You keep your elbows in when scratching your nose
You stand in line with your knees slightly bent
You look forward to using the porta-potties at the music festival
You judge every person you see by what BP could do for them hehe lol
You open your own pickle jars, thank you very much!
You carry all the groceries in from your car in one trip
When you sit on the toilet, you pull your hips back, push out you chest and check that your knees don’t go beyond your toe line.
You go to the disco, on your first song, you move every major muscle group to properly warm up.
You prefer to eat donuts with your thumb in the hole!
You get mooned and instead of being offended you correct their form!
You’ve never been back to the weight room since you started BP!
You can’t lift weights without music!
You think a song sounds better in BP class, than it does on the radio.
When you go to sit down on the couch, you do a few squats first
You have nightmares of missing your classes, or being late EXACTLY!!
You dream about Bodypump ALWAYS!!!!!!!

July - monthly summary

2008-08-02T17:35:00.002+03:00

Well this month was not fully covered as I was away for almost 2 weeks, and while in Crete hardly exercised (when I was not hangovered ;) and of course I was swimming too, if we can include that ;)
Anyway I am proud I changed fitness club and now attending to Body Combat 2x per week (only if I am in TLL). I am slowly learning moves (I take it easy as I did with BodyPUMP at the beginning) and lets see what comes out. I am learning all those karate and stuff and have my favourite moves already too :)

BP 10 times
BC 6 times
FB 1 (I am not into aerobics ah)
SFB 1 (same as above)
and thats it :)

All together it gives 18h so statistically I was exercising 4,5h per week.
August should be a bit better, I will be away around a week only and to Poland so I can do some cardio there as well. Hopefully in September my fitness will provide better offer and I can also do more cardio as 2x per week is definately not enough.