Preview - RPM 44
endorphin August 19th, 2009
Only Found 8 songs…My guess is Track 5 is missing. Anyway, enjoy it 
Archive for the 'RPM' Category
Dedicated to all RPMers :)
endorphin August 8th, 2009
RPMC 7pm - July 28, 2009 - FF Maxis
endorphin July 27th, 2009
No No No, I am not back from retirement. For those of who heard that I will be back for good, it is not true. It’s just an ad-hoc helping out to fill the gap. And I thought it would be fun to just do it once.
So, tomorrow RPMC 7pm FF maxis. See ya there & lets rock the roof.
Les Mills Quarter 3 Launch coming to the clubs near you…..
endorphin June 4th, 2009
For those of you who are so eagerly waiting for the coming launch…
FF - June 13 at the Miracle 09 @ Curve / Cineleisure; TF - June 20, Subang.
Now, here is the preview 
The time has come……
endorphin May 25th, 2009
Sometime in March, after a scare of being stuck right in the middle of a flash flood, I sat down to take stock. An analysis of time utilization shows that approximately 25-30% of my awake time is spent, preparing for classes, driving to & fro classes, doing classes, attending workshops & tuitions, learning new chory & etc.
What if half of this time were to spend on my work, how much more can I produce & achieve ? I thought to myself. Does the reward & return justify the time spent ? ….a long list of questions ran through my mind. I found myself revisiting the objectives of doing RPM.
My venture with RPM started a little over 3 years ago. It has been a very rewarding one I must say. It has exposed me to the world of cycling, learn much knowledge about the sports and still much more to learn, met & made many precious friends in the fitness industry, indoor & outdoor, improved my fitness to a level I would never thought of, involve in fitness & the sports of cycling that I would never ever thought I would have. I love every dynamic of it. I enjoyed every class and every promotion, from a newbie covering classes to taking permanent classes to the priviledge of take over season instructors’ class such as lyn, learning to build class numbers, got certified, involved in launches, having full class after full class, cleared to do RPMC………awesome journey.
And now, as I look at the analysis, evaluated objectives & investments, it looks like things has to be reprioritise & reorganize to align to the goals & objectives set. There is only 24hrs a day. I can only include & do so much. What are the key goals & objetcives ?
To cut the long story short, it looks like the time has come to retire from teaching RPM, at the very least temporarily retire.
A thorough discussion with the respective HTs & GXMs to smoothly handover the classes so that members will be least affected possible. The 1st class to go was MJH Thurs 6.45pm which is now taken over by Herny. 2nd to go was TF Fri Back to Back. It was reduced to one class at 7.30pm, alternate by Jane & Pat. 2 months down, May 26, my last rpmc at Maxis. It will be taken over by Wes from June onwards. May 27, my last rpm at Maxis. It will be taken over by Mandy. It certainly felt heavy hearted. To answer your question, Zebets, yes, I will most certainly miss teaching the classes dearly. Everyone will be missed for sure.
Thanks to all the support of all the rpm members. Thanks for your love for the rides. Keep it up !!! Thanks for the well wishes. I can’t promised that this is gonna temporal and that I will return. I probably can come back to team teach once in a while, if situation permits. For now, WOD will focus on keeping & improving the fitness level for outdoor rides. Central focus will be work productivity & delivery & finally get on with my personal learning which I have long procrastinated.
Do keep in touch RPMers. You can always reach me here from this space For now, Live Strong Ride Hard
PS : There will some RPM / Cycling / Les Mills stuff which I will put up for sales. Watch this space.
To those Gym goers who take Hydroxy Cut as weight lost solution, Pls read !!
endorphin May 6th, 2009
Hydroxycut Recall Due to Liver Injuries
FDA Says People Should Stop Using the Diet Products Immediately
Reviewed by Louise Chang, MD
May 1, 2009 — Fourteen Hydroxycut products, marketed as fat burners, low-cost diet aids, and energy enhancers, are being recalled voluntarily by the manufacturer after the FDA received 23 reports of serious liver injuries ranging from jaundice to death.
The FDA announced the recall today at a news conference.
The recalled products include:
- Hydroxycut Regular Rapid Release Caplets
- Hydroxycut Caffeine-Free Rapid Release Caplets
- Hydroxycut Hardcore Liquid Caplets
- Hydroxycut Max Liquid Caplets
- Hydroxycut Regular Drink Packets
- Hydroxycut Caffeine-Free Drink Packets
- Hydroxycut Hardcore Drink Packets (Ignition Stix)
- Hydroxycut Max Drink Packets
- Hydroxycut Liquid Shots
- Hydroxycut Hardcore RTDs (Ready-to-Drink)
- Hydroxycut Max Aqua Shed
- Hydroxycut 24
- Hydroxycut Carb Control
- Hydroxycut Natural
Hydroxycut and Liver Problems
At the news conference, Linda Katz, MD, interim chief medical officer of the FDA’s Center for Food Safety and Applied Nutrition, said the agency urges consumers to discontinue use of the Hydroxycut products. Not affected by the recall are Hydroxycut Cleanse and Hoodia products.
The 23 reports of adverse effects include liver damage, elevated liver enzymes (which indicates potential liver damage) and liver damage requiring a transplant. A 19-year-old man died after using Hydroxycut. “The death occurred in 2007,” Katz says, “and was reported to the agency at the end of March 2009.”
“Hydroxycut products contain a variety of ingredients and herbal extracts,” Katz said. The FDA has not yet determined which ingredients or doses are associated with the liver problems, according to Katz.
Other reported health problems include cardiovascular problems, seizures, and serious muscle damage (rhabdomyolysis) that can cause kidney failure.
Hydroxycut Recall: Industry Response
A message on the toll-free number of Iovate Health Sciences USA Inc. lists the recalled products. Jamie Moss, a spokesperson for the company, says the company is issuing a statement.
The statement also says that the company conducts internal analyses of individual ingredients and medical, scientific and toxicological literature reviews on the safety of product ingredients.
On its web site, the company has posted a statement along with answers to common questions. In part, it says: “While this is a small number of reports relative to the many millions of people who have used Hydroxycut products over the years, out of an abundance of caution and because consumer safety is our top priority, we are voluntarily recalling these Hydroxycut-branded products.”
The reports of liver problems and other ill effects associated with the product use don’t prove cause and effect, says John Hathcock, PhD, vice president of scientific and international affairs for the Council for Responsible Nutrition, a Washington, D.C.-based trade association for the dietary supplement industry.
“Right now it’s a simple association,” he tells WebMD. Only further investigation will determine if the association is a random occurrence or not, he says.
Tod Cooperman, MD, president of ConsumerLab.com, an independent organization that evaluates dietary supplements, has been testing Hydroxycut products. He hasn’t issued a report on them yet.
Cooperman agrees it’s difficult to pinpoint which ingredients are to blame. “The products contain many ingredients,” he says.
The FDA advises consumers who have any of the products involved in the recall to discontinue use immediately and return them to the place of purchase. Though not all the recalled products have been linked with serious liver-related adverse reactions, the company agreed to recall the 14 products, according to the FDA
All Set for 42
endorphin March 15th, 2009
3 weeks ago was LM quarterly. Now all the tuition is done. All set for next week launches.
FF - Maxis (16/3); Axis, MBF & Curve while TF is USJ & Pavillion (18/3)
It will be played for two weeks - FF : 21/3 - 4/4; TF 19/3 - 1, 4 working tracks remain from 2/4 - 8/4.
So, RPMers !! Come & ride strong ;)
RPM 42 is a roll over from 41 changes. The key focuses are 3Ps - Position, Push, Pace.
The working together of these 3Ps is important. LM is doing their best to translate the outdoor feel into the indoor ride in order to close the gap of riding experience and they all work together to bring you results. The right resistant correctly simulating the outdoor terrain will automatically bring you to the riding position. The right Pace (RPM) then will train your stamina & fitness. I wish I can emphasize it enough and that all RPMers will take heed to commit themselves to raise the bar. It is for your own good and to reach the goal of you doing RPM.
RPM 42 Track list :
Track 1 - Pack Ride - I Could Have Loved You - Lighthouse Family - 3.58min
Track 2 - Pace - Dance Floor Anthem (I Don’t Want To Be Loved) - Good Charlotte - 5.03min
Track 3 - Hills - Right By Your Side - N-Force Vs Darren Styles - 6.13min
Track 4 - Mixed Terrain - Human - The Killers - 4.05min
Track 5 - Intervals - New Future Weapon - Billy Idol - 6.30min
Track 6 - Speed Work - Going Wrong - Armin Van Buuren & DJ Shah Feat Chris Jones - 5.25min
Track 7 - Mountain Climb - Because The Night (Manox Remix) - Cascada - 7.09min
Track 8 - Ride Home - With You - Chris Brown - 4 min
Track 9 - Stretch - You Make It Real - James Morrison - 3.30 min.
See you in class !!
Life progress on for zebets
endorphin January 26th, 2009
About 3 years back, when I started my acquiantance with bike, I got introduced to www.pipot.com. Subsequently, when I embarked on the journey of an RPM instructor, I got to meet the person behind pipot in person. Since then, I always enjoy his blogs, his sharing of his journey to health & fitness, from overweight to an Ironman finisher of 13hrs, his “Bewoga” training reports, his crazy 1 day 370+km riding trip with Powerbar from KL to Johor, his Marang swim. Then it was from IM to Trikidz. Occasionally, he includes some frustration venting and some humours. But all in all, it was inspirational, trully inspirational one.
A few days ago, I went to his blog and it was this. It was the reality sets in for me that he is leaving the scene for good. He has been talking about not finding the motivation to train for the coming IM, didnt hear him going for many of the tri / DU / run races. But I never thought he will mean it for real. I guess we all have our phases of life. Just like all his fans, I hope this is him maturing into the next phase of life, especially in Trikidz. May be he can include in his Trikidz dream to also take some aspiring Triathlete / Duathletes wannabe under his wings to coach & train. I hope he will still race, not competitively for podium finish, but as a life style for health & fitness.
All the very very best to you Zebets and hope to see you still in classes.
Les Mills Quarterly Launch Week
endorphin December 23rd, 2008
It’s Christmas week. It is also Les Mills Quarterly launch week for most clubs. Oh well, at least for FF & TF.
FF will be launching the various programs at various clubs from today onwards till this Fri. Please refer to the time table for launch classes. TF will be doing the launch tonite at Hartamas. RPM is by our regional master presenter - Tracy.
I must say that Les Mills has done a tremendous job in choreographing its program. It is gradually closing the gap between leisure workout & athletic training. Excellent work there.
There is so much variation in RPM 41. Excellent work on the RPM choreo team to bring RPM as close to outdoor ride as possible. It is an awesome idea to start the work out early in track one (1) itself. It doesn’t resemble any of the sunday social coffee ride style of old track one at all. Instead, workout starts in about one (1) minute to ”ride the beat”. This is superb because the earlier you get your body warm & break sweat, heart rate up to workout level, the better prepared your body is for the intense intervals work ahead and you will do better in the whole workout.
As we move into track 2 - pace, the key is resistant (gear) & riding the beat (cadence). I can’t emphasize enough the need to ride the beat (the cadence) with resistant (gear). It is not free spinninng. One has to feel the tension on the leg muscles to be really riding track two (2). RPM is bringing the outdoor into indoor. In outdoor ride, without the gear that brings about the road tension (ie. resistant for indoor), the bike will not move and one is no better than standstill. Flat road is in fact harder than climb my dear friend.
Track three (3), the 1st efforts of the day. This track resemble the outdoor climb well. It is like a winding up hill climb.The new move introduced in this release : power climb is infact how one will do a steep climb outdoor. Come on, non of us are pro-athletes like Lance Armstrong who can execute standing climb all the way. Big majority of us do it in the saddle. So, one will reap the benefit of training strength by having climbing tension on the rpm bike. If one doesn’t have a shift of heart rate, increase of breathing, the core muscles tighten to work the load / climb, the fight of the paddles….it basically says one thing —- CHEATING !!…So, this is probably the biggest reason of why some people commented that riding RPM for sometime but still never loose weight or never get fitter with improved stamina. It is not the program not working, it is you CHEATING yourself. Duhhhh….;)
Track four (4) is the nice haunting song from Cold play. It is not as leisure as the previous track four. It has aero work in here :) and it brings back the 2 sprints 1 climb version of the older release.
What can I say about track five (5) ? Climax :p. I am always amazed at how some people can still smile after track five. Some can even drink right away. It is a breathless throughout track. It is a track where your heart rate will be at the longest sustain maximum heart rate in the whole class. Oh ya, don’t fake your beathelessness. You won’t fool instructors & cyclists. The different is OBVIOUS. If you think you can fake it, the only person you make a fool of is yourself
Track six (6) has a nice balance of recovery & sprint work on the flat. Again it is not free spinninng. It is engaging fairly big gear in riding the team’s cadence to keep pace with the team / paleton. If you help yourself in having a social sunday coffee ride in track six, your track seven (7) will be harder as your heart rate has drop too far.
The final mountain climb, track seven (7). 3 rounds of approximately 2 minutes climb each, shifting from seated > power climb > standing climb > pull back climb > standing attack > power climb. The ultimate making of a cyclist butt without being an outdoor cyclist. How about that ? Good deal ? Wanna look good in your spandex in 2009 ? heheehehe
Les Mills sets out to provide the best possible choreography to bring the outdoor into indoor and the best fitness training. Instructors train hard to role model & show you where to go. It is over to you now. So, take responsibility for your workout.
For Xmas Cheer
endorphin December 17th, 2008
Christmas is a week away !!!
And Christmas week will be the launch of Les Mills New Releases. Since I am not launching this time round, I decided to do pre-xmas ride for all my RPM classes this week just for the christmas mood and have some fun.
I set out to do a little do shopping for xmas goodie bag, christmas hat, etc last weekend. And then it was the sitting down with the factory production line to prepare the 80+ packs of little goodie bags and a little note. It was an enjoyable & therapeutic exercise i must say
Then, it was time to ride the xmas class & giving time. It is fun to ride the class with the xmas hat with blinkers. The look on the members face when they saw me in the xmas hat. Some gave me the “are u kidding me?”, some “ay, that’s nice”. Then the smile on the members face when I distribute the little goodie bags
A little update : I won’t be doing Maxis RPMC Next Tues (23/12), RPM Maxis Next Wed (24/12) and RPM MJH Next Thurs (25/12 & 1/1/2009).
For FF RPMers, I’ll see you when we start riding new release : RPM 41. I will be back for Maxis RPMC Tues (30/12), Maxis Wed RPM (31/12) & MJH Thurs RPM (8/1/09). Can’t wait for that massive hard cocktail