Tips for Making Good New Year's Resolutions 2

Les Mills Quarter 4 Launch – Back To School 3- 6

Christmas Celebration at Pavilion 7

10 steps to a pain–free back 8-9

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

Your Birth Month 11 - 15

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Tips for Making Good New Year's Resolutions

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

1. Create a Plan

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

2. Create Your Plan IMMEDIATELY

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

It is imperative that you begin creating your plan immediately.

3. Write Down Your Resolution and Plan

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

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

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

And finally... 5. Remain Flexible

Expect that your plan can and will change. Life has a funny way of throwing unexpected things at us, and
flexibility is required to complete anything but the simplest goal. Sometimes the goal itself will even change.
Most of all, recognize partial successes at every step along the way. Just as a resolution isn't accomplished the
day it's stated, neither is it accomplished the day you reach your goal. Rather, it's accomplished in many small
increments along the way. Acknowledge these incremental successes as they come.
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22nd & 23rd December 2008

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23rd December 2008

New Release Launch

6.00pm - 7.00pm
BODYVIVE
Barney - Su Yee

7.00pm -8.00pm
BODYATTACK
Barney - Jason -
22nd December 2008
Prudent

New Release Launch 8.00pm - 9.00pm

BODYJAM
7.00pm -8.00pm
BODYPUMP Jason - Sharon -
Daniel L - Brian Wong - Anthony
Jason Y
RPM
8.00pm - 9.00pm
Tracey Minnoch -
BODYCOMBAT
Terence - Jon Low - Alex Chew
Simone - Nicholas -
Lorraine 9.00pm - 10.00pm
BODYSTEP
9.00pm - 10.00pm
BODYBALANCE Hazrin - Anita -
John Tan - Cynthia Anthony
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Body Pump Body Combat

Body Balance Body vive

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Body Attack Body Jam

RPM Body Step

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Christmas theme class At

15 Dec 2008 Pavilion with Ronicia, our
dance queen

Christmas theme class at

19 Dec 2008 Pavilion with Kevin and
Nicholas - Body Combat
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10 steps to a pain–free back

Definition
Back pain may occur in the upper, middle, or lower back; it is most often experienced in the
lower back. It may originate from the bones and ligaments forming the spine, the muscles
and tendons supporting the back, the nerves that exit the spinal column, or even the internal
organs.

Description
Back pain can range from mild, annoying discomfort to excruciating agony. Depending on how
long it lasts, it can be described as acute or chronic. Acute back pain comes on suddenly but
lasts only briefly, and is often intense. While chronic back pain is typically not as severe as
acute back pain, it persists for a longer period and may recur frequently. The duration of
acute back pain is a few days to a few weeks, with improvement during that time, whereas
chronic back pain lasts for more than three months and often gets progressively worse.
The back is composed of bones, muscles, ligaments, tendons, and other tissues that make up
the posterior, or back half, of the trunk extending from the neck to the pelvis. Running
through and supporting the back is the spinal column, which forms a cage-like structure
enclosing the spinal cord. Nerve signals directing movement travel from the brain to the limbs,
while nerve signals transmitting pain and other sensations travel from the limbs to the brain.
All nerve signals pass through the spinal cord. If the individual vertebrae stacked together to
form the spinal column slide out of place, which is referred to as spondylolisthesis, pain may
result as the bones rub against each other or as nerves entering the spinal cord are
compressed.

There are many things you can do to lower your chances of getting back pain.
Most back problems will get better on their own. The key is to know when you need to seek
medical help and when self-care measures alone will allow you to get better.
Low back pain may be acute (short-term), lasting less than one month, or chronic (long-term,
continuous, ongoing), lasting longer than three months. While getting acute back pain more
than once is common, continuous long-term pain is not.

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

Stay fit
Staying active and in good physical condition is probably the most important thing you can do
to maintain a healthy back. This strategy becomes even more important if you want to protect
yourself from a relapse following an initial episode of acute back pain. Experts believe that
regular exercise helps prevent back pain by strengthening your back and abdominal muscles.
Bicycling (either stationary or regular), swimming, and walking lead the list of low-risk, high-
benefit activities for most people's backs. All are low- or minimal-impact exercises that
strengthen the erector spinae and abdominal muscles and stimulate secretion of endorphins
(hormones that act as the body's own painkillers). None involve awkward or stressful actions
that are detrimental to back muscles — for example, requiring them to exert a lot of force.
Since they put little burden on your back, these exercises also offer activity's other benefits
without placing your back at undue risk.
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Maintain a healthy weight
Although carrying too much weight per se has not been proven to be a primary cause of back
pain disorders, being overweight or obese can slow your recovery. Those extra pounds also
increase the risk that back pain will return.
The heavier you are, the greater the load your spine must carry. To make matters worse, if the
bulk of your weight comes in the form of abdominal fat, rather than muscle, your center of
gravity can shift forward — a condition that puts added pressure on your back. By maintaining a
healthy weight, you can ease the burden on your spine.

Kick the habit

In addition to contributing to a host of other health hazards, research has shown a link between
smoking and back pain. Scientists believe that the nicotine in cigarettes contributes to low back
pain in two ways. First, nicotine hampers the flow of blood to the vertebrae and disks. This
impairs their function and may trigger a bout of back pain. Second, smokers tend to lose bone
faster than nonsmokers, putting them at greater risk for osteoporosis, another common cause
of back pain.

Lighten your load

An overstuffed backpack can signal more than a healthy workout at the gym: It can be a
harbinger of back pain. If you use a backpack, you can take steps to protect yourself. For
starters, use both the pack's straps instead of slinging one strap over a shoulder, try to carry
only the essentials, and lighten your load whenever possible. Opt for backpacks that have
different-sized compartments to help distribute weight more evenly. And look for wide, padded
straps, as well as a padded back.
When carrying a heavy load, put the heaviest items as close as possible to the center of the
back, and use the hip strap for support. For very heavy loads use a backpack with wheels.
Above all, remember to bend from your knees when picking up your pack.

Develop back-saving habits

You can take some of the pressure off your back by following these simple tips:
1. While standing to perform ordinary tasks like ironing or folding laundry, keep one foot
on a small stepstool.
2. Don't remain sitting or standing in the same position for too long. Stretch, shift your
position, or take a short walk when you can.
3. When bending from the waist, always use your hands to support yourself.
4. When sitting, keep your knees a bit higher than your hips and bend them at a 90-
degree angle. Sit with your feet comfortably on the floor. If your feet don't reach the
floor, put a book or a small stool under them.
5. Because vacuuming can take a toll on your back, tackle rooms in chunks, spending no
more than 5 to 10 minutes at a time doing this task.
6. Choose an office chair that offers good back support (preferably with an adjustable
backrest, lumbar support, armrests, and wheels) and set up your workspace so you
don't have to do a lot of twisting.
7. Try not to overload briefcases or backpacks (see "Lighten your load").
8. Make frequent stops when driving long distances.
9. While driving, sit back in your seat, and if your seat does not provide sufficient support,
place a rolled blanket or some towels behind your lower back. Try to shift your weight
occasionally. If you have cruise control, use it when you can. Also consider using a foam
seat cushion to absorb some of the vibration.
10. Sleep on your side if you can, and curl your body up a bit. Also, choose a pillow that
keeps your head level with your spine; your pillow shouldn't prop your head up too high
or let it droop. Choose a mattress that's firm enough to support your spine (so that it
doesn't sag into the bed) and that follows your body's contours.
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Some amazing story gathered to start off your 2009. Everyone can do it if
put in the effort…Let Azmy our RPM instructor tell you his story on how
he shed those pounds…
Intro about yourself
I started joining RPM in 2004.
Back then, I was about 97kg (38 inch waist) overweight.
Worked 9-5 (sometimes 9-7), eats mamak food, had a bulgy tummy, cannot even run for 2
laps, & girls were running away from me! :D

Why and How did RPM helped you?

I managed to shed down to 78kg at the start of 2005. I was so obsessive on RPM, I even do
class during fasting month!

What are your tips to members?

1. RPM targets the most valuable asset in life: YOUR HEART. No heart, no life. Simple as
that...

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

3. For beginners, always be on time, check the class schedule, & let the instructor knows
that you are a beginner. He or she will definitely help you. During class, there's NO
OBLIGATION for you to keep up with the rest. What you need to do: REVIVE & SURVIVE!

How?
Slow down
keep pedaling
STAY on that bike!
Believe me, you are still burning calories by doing that.

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

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

BEFORE
AFTER
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Happy Birthday January Babies

Annie Liew 2 Jan

Azmy 2 Jan
Purdey Chan 3 Jan
Nurtina 4 Jan
Quek 16 Jan
Param 17 Jan
Colin Kuan 18 Jan
Caroline Ng 20 Jan
Samet 22 Jan
Phui See 24 Jan
Shelly Tai 24 Jan
Jason Yeoh 27 Jan
Leonard Chan 31 Jan

Check out what your Birth Month says about you and your
character…quite true

————-JANUARY BABY——————–

Pretty/handsome. Loves to dress up. Easily bored.

Fussy. Seldom shows emotions. Takes time to recover when hurt. Sensitive. Down-
to-Earth. Stubborn.
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———-FEBRUARY BABY ——————–

Abstract thoughts. Loves reality and abstract.

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

—————–MARCH BABY ——————–

Attractive personality. sexy. Affectionate Shy and

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

——————APRIL BABY——————-

Suave and compromising. Funny and humorous.

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

Stubborn and hard-hearted. Strong-willed and highly motivated.

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

————JUNE BABY ————-

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

—————-JULY BABY ————–

Fun to be with. Secretive. Difficult to fathom and to be understood.

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

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

————SEPTEMBER BABY —————

Active and dynamic. Mysterious. Bottle up the feelings.

You won’t ever know what’s going on in their heads, except for the chosen few.
Decisive and haste but tends to regret.
Attractive and affectionate to oneself.
Strong mentality. Loves attention. Diplomatic.
Consoling, friendly and solves people’s problems.
Always busy in finding ways to relieve world’s problems,
but during this they tend to neglect themself. Near and dear people
should see to it that they don’t forget themself completely while caring for others all the
time. Brave and fearless. Adventurous. Loving and caring. Suave and generous.
Usually you have many friends. Enjoys to make love. Emotional.
Stubborn. Hasty. Good memory. Moving, motivates oneself and others.
Loves to travel and explore.
Sometimes sexy in a way that only their lover can understand.

—————OCTOBER BABY ——————-

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

Trustworthy and loyal. Very passionate and dangerous.

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

—————DECEMBER BABY —————

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