Instructors and trainers are always asked, “What is the best exercise?” The answer, of course, is: “Whatever exercise you will do consistently over time.” With that said, there are some specifics to address with your fitness program. There are three fundamental areas of “fitness” for all participants: cardiovascular training, strength training, and flexibility training. It is important that individuals assess their personal goals, time constraints and current fitness levels. In order to continue achieving results, one must regularly alter one’s workout, typically every 8 to 12 weeks. Three ways to accomplish this variation are: alter your duration, alter your intensity, alter your activity. For those who participate in Les Mills classes there are some terrific options available to accomplish big results in little time. Some suggestions for maximizing the time you have follow.

If you have only two hours a week at the gym: BODYVIVE® is your program. This fun program offers high intensity and low impact. The level at which you work is self determined as the instructor will guide you through levels and options to better challenge your body. In BODYVIVE®, cardio, strength training, flexibility, functional training, and balance are all addressed in one hour. According to most professional organizations, you should really attempt to get in a third hour, even if it is broken into shorter walks throughout the week. In fact three 20 minute walks and 2 BODYVIVE® classes would sufficiently address the three key elements of fitness for maintenance purposes. Unless you were previously a couch potato, however, to see tremendous improvement, you should see where you might find a little more time.

If you have 3 good gym hours a week, it is important to understand who you are as an exerciser and what you hope to accomplish with your routine. If you need to improve bone density and or muscular strength, BODYPUMP® twice a week is crucial. The third hour should be carefully weighed…if you could get in short bursts of cardio elsewhere, then BODYVIVE® or BODYFLOW® for additional strength training with flexibility components would be ideal. If not, consider one of Les Mills International’s numerous cardio classes and try to take a hike over the weekend.

Four hours allows the participant tremendous options to address all the standard components of fitness. BODYPUMP® or BODYVIVE® twice a week should be the foundation of your program. One or two cardio classes could be chosen for the inherent benefits, not only for the heart, but specific body shaping as well. Those who crave intensity should try BODYATTACK® for all over toning and heart conditioning. BODYCOMBAT®, basedon martial arts,has tremendous upper body involvement whichserves to shape the arms, shoulders, and back as it intensifies the cardiovascular impact of the class. BODYJAM® is for those who love to dance and want to trim their tummy. RPM®, the indoor cycling class, is easy on the joints, great for the heart, and amazing for the legs! BODYSTEP® is also a leg shaping, cardio blast that works in intervals to maximize fat loss.

In the fourth or fifth gym hour, it is important to address flexibility, balance, and functional strength. Two programs address these important areas, BODYVIVE® and BODYFLOW®.  Both programs are low impact, but BODYVIVE® focuses on cardio training for the first half of class and is therefore an excellent choice for those short on time. BODYFLOW® blends Tai chi, Yoga, and Pilates to effectively tone the entire body, isolate the core, stretch the muscles, and calm the mind. Both programs effectively compliment the rest of your strength and cardiovascular training to prevent injury and improve recovery time.

No matter who you are, how much time you have, or what you hope to achieve. Les Mills International has a formula for you. Use your time wisely to get what you want, need, and deserve. Try a different class to help you stay interested and avoid plateaus. Add more weight in BODYPUMP®, tighten your tubing in BODYVIVE®,  add a riser or propulsion in BODYSTEP®, sink deeper in BODYFLOW®, punch harder in BODYCOMBAT®, adjust your resistance in RPM®, make bigger moves in BODYATTACK® and BODYJAM® and you can increase your intensity. All the programs have self directed levels of intensity to help you along in your fitness journey. Talk to your instructor about your options and keep moving forward. Now you know!

If you have a question from participants that you would like to see answered OR an answer to a frequently asked question you would like to see printed please submit to editor@mw.lesmillsusa.com.

So…why does Les Mills Midwest plan a party every three months? Why do we fly in inspirational, world renowned presenters? Why is new music such a big deal? Why should instructors take a weekend out of their busy schedules to attend? Read on to find out!
If special events for our instructors were only once a year, it would not be often enough to provide instructors with sufficient education. The learning environment at a quarterly is quick paced and dual in nature. Instructors get to put on their “participant” hat and see the new release from the perspective of their club members. Also, deliverers of life changing experiences deserve to have a few of their own each year! The old saying, ‘you can’t get water from a dry well’ applies here. So, come and drink! Meet other instructors who understand where you are:  Excited, inspired, and sometimes exhausted. Giving of oneself in group fitness is part of the job. Teachers need not neglect, however, taking back when the need and/or opportunity arises.  The party atmosphere of the quarterly is intentional. Come fill your well with education, experiences, and enjoyment. You will then be ready to take it all back and give it away!


Bringing over instructors from across the region and the world also has a specific purpose. Seeing that the “stars” of our industry are just real people with a real gift for class presentation is encouraging. Use the quarterly to improve the weak points in your own style. Note a clever cue or explanation. Delight in the soundtrack and pay attention to how the presenters use it to increase the correlation of movement and music.  These wonderful instructors are here to mentor those of us who teach in the Midwest. Take advantage of the opportunity to attend live education sessions with them and ask them questions. We are all in this together, these experts are brought here for your benefit...and they care about your success.
Take a weekend and treat yourself to a party. After all the giving you do in class, give to yourself this life changing experience. Further your personal fitness education, learn from the best in the world, and gather the resources necessary to rock your facility’s next launch. Check out back releases and branded clothing on sale for your convenience. We encourage you to come with your team, your group fitness manager, and even your club’s owner. You are sure to leave inspired….maybe even discovered! We are always looking for new talent and we just might spot YOU!  Now, go change the world one body at a time!

My name is Catina Topash and I am the GFM for Wilson's Fitness in Columbia Missouri.  We have three separate gyms that I coordinate the group programs for and I also help to manage the North facility.  Along with this extremely busy schedule, I am a mother of 2 beautiful boys- Skylar, 8 and Brayden, 5. I have been married to my husband, Bryan for almost 12 years now.  We enjoy doing a lot of things together as a family, including triathlons.  On to Les Mills!

I currently teach BODYCOMBAT®, BODYPUMP® and BODYSTEP®.  BODYSTEP® was my first program and the first program to our gym because an instructor, Sara Bozdech, who was certified for BodyStep, wanted to come and teach for us but she desperately wanted to continue to teach Les Mills.  Three programs later, I know why.  All three of our clubs offer at least one Les Mills
program and my goal is to add more.  I don't plan to completely dissolve freestyle classes.  I just want to show our members how amazing the rest of the programs are.  I don't know that any one of the programs is my favorite because they all have such a unique style and flavor and they all offer something different for my overall health and fitness.  Obviously,
I love to be strong and BODYPUMP® is helping me achieve that.  I've always been a choreography buff and addicted to cardio so BODYSTEP® fulfills that need.  My first class I ever taught was kickboxing so BODYCOMBAT® is helping me to take that to another level as well as keeping my aggressions at bay.  The slogan for our gym is that Wilson's offers something for every BODY.  I think this is so cool because we as a gym offer something for everybody BODY with all of the ammenities that we offer (group fitness, raquet ball, indoor cycling, pilates, yoga, aqua, indoor and outdoor pools, indoor and outdoor soccer, massage and a full service restaurant).  Les Mills also offers something for everybody with their BODY programs facilitating every level of fitness, interests and all needs of everyone's Bodies.  What a great way to interweave the Les Mills programs, our particular facility and all of our members.  As I said, we have three facilities, each with their own flare. The South facility is brand new, very fancy and aesthetically pleasing.  The members there expect excellence and have high standards from their instructors.  The North facility is very easy going and everyone is there to have fun while getting a workout.  There are also a lot of men that come to our group classes.  At FIT (Females In Training) there is a very close group of women who all care for each other and want the best for everyone at the gym.
 
As I said before, our facilities offer both freestyle and Les Mills programs.  I also teach both styles.  It's difficult to say which one is easier.  My freestyle programs don't require the kind of rehearsal time or preparation that the Les Mills programs require so in that way they are
easier.  The Les Mills programs, however, make it much easier to deliver high quality programs each and every time.  It is also easy to connect and coach my class because I've already taken care of the rest.  Our gym has very successful freestyle and Les Mills programs.  I would say the reason for the success of the freestyle programs is that we have very dedicated, experienced instructors that really care about their members and feel it's important to take care of them.  One of the reasons the Les Mills programs have been so successful at our gym, even with inexperienced instructors, is because of the tools Les Mills gives the instructors and the gym.  Each instructor is held to such high expectations in their training that I have no doubt that I'm putting a great instructor in the classroom.  They also
have so many tools for me to use as a GFM to promote each class that we have. 

On a more personal note, when asked if I have a trademark, I would think that people would think of me as "Little in stature but big in statement." I'm not big physically nor do I ever feel or act like I am queen of the world.  When I take to the classroom, I become a different person.  My goal is to pull people into the room with kindness, caring and a friendly smile
but keep them there by unleashing my passion for fitness.  The last thing I would share is my favorite Les Mills memory.The first one that comes to mind is from our first BODYCOMBAT® launch.  After hours and hours of rehearsal and preparation- anticipating the unexpected-the morning of the launch arrived. Long story short, no one expected us to have more than 30 or 40 people because of the time of year, etc.  At 9:15 am Lisa Kent and I went to the bathroom, leaving behind 20 or 30 participants.  When we came back out, 5 minutes before launch time, we both about passed out when we looked out and saw 140 eagerly awaiting bodies ready for their first BODYCOMBAT® experience. Needless to say it was one of the many goose pimple popping experiences I've had since being introduced to Les Mills and I'm thankful for every one of them.  I'm also thankful for all of the support that the gym has given as well as the support, hard work and dedication of all of the instructors. All three of our gyms have definitely seen an increase in percentage of members using the group exercise programs.  We've also seen a rise in members specifically joining for the group exercise programs as well as a higher retention rate due specifically to group exercise at Wilson's Fitness.  All I can say is thanks and keep it coming!

Instructors, have you ever walked into an unlicensed facility, heard familiar music, and realized that someone was passing off Les Mills International programming as their own? Have you ever been asked to allow another instructor to “copy” your notes & music for a new release? Have you ever “shared” the “club” copy of music & choreography? Please read on so that you may understand the huge ramifications of such actions…your integrity is at stake.

Les Mills International spends millions of dollars to produce each and every new release. A team of choreographers and program directors are scanning the industry for the latest moves, the airwaves for the freshest music, and the world for the best presenters. Once the music is selected and licensing secured, the choreography is developed and scrutinized by fitness experts. Then the manuals are written and peer reviewed and the promotional materials created. Real instructors and trainers are utilized in marketing materials and captured on film by the best fashion photographers in the world. All these things occur behind the scenes at great expense and the new release kit hasn’t even been ordered by instructors yet.

Distributors of Les Mills International programming employ sales people, assessors, club coaches, writers and editors, trainers, presenters, customer service representatives, and training coordinators who support clubs and instructors. Quarterly launches are planned months in advance and national and/or international presenters are flown to each region to present the new release and the continuing education. Alliances have been forged between LMI and other certifying bodies so that the education obtained at quarterly events can be applied to primary certification. Volunteers from across each region work for weeks prior to each event and around the clock during each quarterly to present the very best experience possible for instructors. Much preparation is required to create these opportunities every 3 months. Monthly newsletters and website linkage to the international community are also provided by the regional distributor.

The investment of both time and money made prior to release is to maintain the program’s integrity and to meet the expectations of club owners. Licensed facilities then receive the promotional items for in-house marketing and begin to plan the launch event. Clubs are invested in the success of the program, not only for the sake of profit, but also member satisfaction. There would be no need to license a center if BODYPUMP® and other programs could be simply acquired and taught by any instructor. It is an honor and a privilege to be a Les Mills licensee. It is important to understand that the mutually beneficial relationship between the distributor and the club must be maintained with honesty and integrity. The cost of the license is easy to enunciate, the value of it is far less tangible.

Individual facilities are willing to make the licensing investment when the programs are protected and instructed by certified instructors. The hours of training, practicing, and memorizing are only worthwhile to those who teach these programs if their investment is requited and respected by club owners and fellow instructors. Again, the Les Mills network is a close knit, professional association of international choreographers, trainers, and instructors. The culture of Les Mills is as important to instructors as the programs themselves. Instructor integrity is of utmost importance. Presenting these life changing programs should be considered both an honor and an obligation. When one possesses the knowledge to help another improve him/herself, one must certainly feel obliged to share it with passion.

So where does that leave Les Mills Midwest, your regional distributor of the programs? We are committed to Les Mills International to preserve and protect the rights of the creators to maintain the validity of the programs. We are dedicated to the club owners who have purchased the license to present the programs and utilize the group fitness system created by LMI. We are determined to support instructors who complete training, pass video assessment and purchase new releases faithfully in an effort to present world class group fitness. Finally, we are prepared to revoke the right to teach and perhaps pursue those who would pirate the product beloved by millions worldwide.

Les Mills Midwest has recently informed instructors who are attempting to use the programs in unlicensed facilities that they may no longer purchase new releases and that they may not teach the releases they already own in unlicensed facilities. This is a contractual breech and a punishable offense. Further, we have informed licensees that such activities are occurring and offer assistance to them to maintain accurate, active instructor lists. Instructors, these are your programs to protect and defend. We want everyone to experience Les Mills, but it needs to be done by certified instructors in licensed facilities. Re-read the instructor agreement you signed in training. Re- think your position on “sharing” releases to save a few dollars. Re-commit yourself to creating life changing experiences every class, every time. We believe in you and we are here to help.

To report music pirating and/or instructor breech and/or program theft, please call 1-877-LES MILLS or log onto info@mw.lesmillsusa.com. We’ve got your back! Now go change the world one BODY at a time!

We are frequently asked “how long” BODYPUMP® will draw new members, fill weak time slots, and help with member retention. The team at Supreme Health and Fitness is a shining example of the longevity of this program. Read on to be encouraged by their success!

LMMW: What is your title with Supreme Health and Fitness? And who are the people in that awesome picture?
Luanne:  I’ve been the Group Exercise Director since September.
Left to right in picture..bottom row:Luanne Vogel- Me, Janet Cresson
Top Row left to right: Mark Tusler, Becky Fiedler, Jenny Quinn, Kathy Hankard

LMMW:  How did you get started in group fitness?  
Luanne: I’ve been teaching for 21 years; I’ve always enjoyed dance and music and people. Back when I started I taught the old hi/lo. I have been at Supreme Health and fitness for 15 years and have since branched out to teach everything, even aqua!  
 
LMMW: Tell me about your club.
Luanne: It is a very friendly, small town atmosphere of about 2000 members. Our owners are personable and very involved. Most of our classes are 25 to30 people with a maximum capacity of 40.  Racket sports & group fitness are our biggest draws.
Madison, Wisconsin is a college town which gives our club a huge variety of clients. One member who loves BODYPUMP is 83! The average instructor age here is probably about 31. We have varied amounts of experience and come from different back grounds.

LMMW: What programs do you currently offer? 
Luanne: BODYPUMP® is all we currently offer, but we are looking at adding to our repertoire. We launched here with BODYPUMP® release 31 in 1997. It has always worked well in our facility. It draws members who constantly gravitate to the program…BODYPUMP® can make anywhere on the schedule, even with different instructors! In our club it is also critical that a program work for people of all ages, and BODYPUMP® has done that for us.

LMMW: Why did you introduce LMI programming?
Luanne: We had a great GX director who loved the program. Her name is Amy Sanborn, she still teaches here! When this club introduced BODYPUMP® it was ready to “jump on” something new!

LMMW: How has BODYPUMP® affected your club?
Luanne: It keeps classes all inclusive. It’s a built in marketing tool. People join just because we have it. This program has also improved member retention. And it never gets old! Launches are great. We are planning a re-launch right now!

LMMW: What else should we know about maintaining longevity with BODYPUMP®?
Luanne: You must have superb instructors and we do.
I feel very lucky because our team always supports
each other. We learn from each other. Each instructor here is a stellar athlete who is knowledgeable beyond the basics. They live what they teach. We have the friendliest staff and when someone is out, we miss
each other!

Congratulations to the team at Supreme Health and Fitness. You have taken the management system developed by Les Mills and truly implemented it in the development of your instructors and programs. We look forward to your continued success!

If you want to feature the accomplishments of your club, feel free to submit your testimonials to editor@mw.lesmillusa.com