As usual, I have great pictures of you guys and gals during your Theme Classes and our Superhero Launches. Not forgetting those get-together moments at Eden. If you want more pictures, check them out at truegx.multiply.com Terence big day!!! Check out our BodyCombat head teacher on his big day…looking stunning. P..weet …and Tracy Minnoch, she is back. This month’s featured food looks at how when some food combined together can give you more benefits. I hope it will be both valuable and helpful to you. I do appreciate very much you helping me reach my goals by allowing me into your life each and every month.

One of my most important goals in living my life is in a way that has a positive impact on as many people as possible. So, each time I sit down to write this newsletter the first thing I think of is what can I share that will be of value? How can I be helpful?

P/S: As promised, Exercise article written by our own Alex Chew …and no Alex I didn’t limit you, but I like the fact that you had it short and SWEET. Looking forward to your next article…

TRACY MINNOCH-NUKU

New appointment to Les Mills Asia Pacific

It is with great pleasure that I announce the appointment of Tracy Minnoch-Nuku to the role of South

East Asia Director for Les Mills Asia Pacific.

This newly created role will be responsible for a variety of key areas including sales account

management, education, training and club coaching. Increased growth within the Asia Pacific region

means Les Mills is now poised to further expand into this increasingly important market. Tracy’s

appointment is a reflection of this growth potential.

Tracy started with Les Mills in 1988 as a Group Fitness Instructor. She progressed to the role of Group

Fitness Manager for Les Mills Wellington, and later to Training Manager for Les Mills New Zealand.

Tracy relocated to Hong Kong in 2002 in order to take up the role of Les Mills Trainer for Fitness First

in Asia. Through her experience training over 3,000 instructors in BODYPUMP®, BODYCOMBAT®,

BODYSTEP®, BODYBALANCE®, BODYJAM® AND RPM™, Tracy has achieved the status of Master

Trainer. At present she is studying for her MBA.

Tracy brings valuable ability to her new role, not only knowledge of the Les Mills Group Fitness

philosophy but also through her extensive experience working within one of the largest fitness chains in

the world. Her understanding of the role of Master Trainer within Les Mills will be a valuable asset to

the company.

I would like to take this opportunity on behalf of Les Mills to welcome Tracy to the team.

Ian Ormiston

CEO, Les Mills Asia Pacific

BodyBalance started off the launch at 9.00am with Alex, Purdey and Derek

Followed by BodyCombat at 10.15am…leading actor Terence the Super”boy”, Nicholas, superman, Lorraine the supergirl and imported from China our own “Chun Li” Simone

The flashers; Alex and Lip Yun came in next at 11.30am with wonder woman Julian in BodyPump And I’m thinking…”Is wonder woman pregnant?”

Time was 12.45pm One HOT David…. And one Sweet Jane… Superb combination eh?

“Both SuperHOT and SuperSweet took the riders to Heaven!!!”

We had a good break before we STEP into the studio at 2.00pm for BodyStep with Anthony and Roland…. And please forgive me guys but I dun know what superheroes you were suppose to be…

Without any introduction you know is BodyJam ….So Glamour All their superhero powers hidden inside their jackets!!! And at 3.15pm those powers were flying on and off the stage…

- Caroline – Su Lin junior – Raymond – Su Lin – Jason Low

Aiyo…I see double…I see triple… Save me Save me ….SUPERMEN!!!!! Save Me 4.30pm Jason Y, Barney and Prudent took everyone’s breath

away…with HeartAttackHeartAttackHeartAttackHeartAttack Hmm…sorry I mean BodyAttack

On another planet in another time zone…we have 2 bat gals Jenny and Annie giving us Body Vive Time was 1.30pm

…Save the best for last!!! “The real superhero were none other than our True Fitness members Melvin Chan Melvin Chan Melvin Chan Melvin Chan from Jaya 33 and Jun Yee Jun Yee Jun Yee Jun Yee from Pavilion who completed all 7 programs. Consolation prize winners who completed at least 3 programs were:

Melvin ChanMelvin ChanMelvin ChanMelvin Chan Jun YeeJun YeeJun YeeJun Yee

Eric Looi Shirlyn Leong Keith Sam Angela Karen Kim Lim William The Lye Kong You Brian Wong Kim Ng

Ashwin Henry Loh Pang Chee Seng Janet Lee Josephine Tan Yap Chuan Hing Lee Yoke Seng Danson Teong Lee Suan Huat Ranjit Ooi Poh Luan

Chow Jin Hao Ashmeer Kaur Foo Choong Huey Wong Kim Lian Lim Poon Loy Chan Fun Shin Nicholas Pillai Choong Wai Yeun Sia Phun Sun Ryan Yeo Kelvin Pang Olivia

Poh Leng Nicole Low Lai Kok Sing Emmeline De Souza Philip Sim Munya Tan Poh Yin Christine Yap Ee Lane Elizabeth Tan Seit Kien

Most of the pictures in this newsletter are courtesy of Jack Wong…our very own paparazzi

Contributions also comes from Alexander, Sharon Tan…Jon Low, Su yee… My job only edit and GOSSIP…haha

TRUE GXCs

De TRUE

Pretty

Ladies

De TRUE

GXCs and

GXIs

And ‘D’

TRUE

man

ONE BIG TRUE FAMILY

Dear Instructors,

It has been proven that weight training can help improve our overall performance

in conducting a group exercise class. However, often most we feel intimidated

when it comes to weight training. Maybe we simply just don’t feel comfortable

lifting those cold metal steel with the stare of a beefy muscular gym-goers or

maybe we have a perception that we already have adequate exercise with our

daily class routine. So why should I carry weight?

There are 6 components in fitness. They are Flexibility, Muscular Strength, Muscular

Endurance, Balance, Body Composition and Aerobic Capacity. Most of us possess

some of it but only a handful of instructors possess all of it. This is mainly due to the

nature of the classes we teach. I won’t be going through the details of the 6

components as this is not the reason why I wrote this article.

Why do we need weight training even though some of us are already teaching 13

classes per week?

1. Weight training improves our muscle endurance because it helps recruit

more muscle fiber to our body.

2. Weight training can help reduce fatigueness because it helps offset the

lactic acid buildup and hence improve muscle endurance.

3. Weight training reduces the risk of injury during classes. For example, some

of us may have a weak lower back muscle. By incorporating weight

training, we can significantly reduce the risk of injuries.

4. Weight training improves balance. Some of us may somehow rely too

dependently on 1 side our body especially the right side. For example in

body combat, somehow we can execute a better sharper side kick with

one of the leg compare to another. So weight training can improve that!!

Weight training improves neuro-muscular coordination. For examples in Body

Attack, do you feel you can perform certain move better with your right side

compare to the left? Or vice versa. For those who are new to weight training or

haven’t done it before, I highly recommend you to start training with the machine

first. This is to help your muscle adapt to it. This is what we called Law of Facilitation

to make your muscle adapt to Cognitive Phase of Learning.

The advantages of Machines (Pin Machine)

1. They are great for beginner

2. Machine guide your body to a certain range of motion

3. You don’t have to worry about balancing the weight as much as free

weights

4. Machines doesn’t require as much muscle coordination

5. Machines let you get in a fast workout, you go through a circuit of workout

and then you’re done.

6. Machines usually arranged in way from bigger muscle group to smaller

muscle group.

I also recommend that you should start with only 1 set of 12 repetitions per exercise if

you never lift a single weight or dumbbell before. Studies have shown that a single

set of 12 repetitions with the proper weight can build muscle just as efficiently as can

three sets of the same exercise. But do use weight heavy enough to tire that

particular muscle after 12 repetitions. It means you should feel a feeling of fatigueless

at 10th repetition.

Let’s start with machines that are available in all 4 True Fitness Clubs.

Chest Squat

Lat Pull Down Hyper Extension

Crunches Triceps Press

Biceps Curl Shoulder Press

You should start from the large muscle group to smaller muscle group. Why? This is

because most of large muscle group exercises are multi-joint exercise. For example,

when you train your Chest you are training the Triceps at the same time because

both muscle needs to work together to execute that particular movement. If you

train the smaller muscle first for this case the triceps, it will become less efficient for

the chest to work.

Due to the page limit offered by our Ms. Gossip, I couldn’t elaborate more on how

to use the machine above but I am sure our friendly fitness instructor in our clubs will

be more than happy to show you how to use this machine or maybe more

alternatives on how work on some particular muscles. The sequence of your

training

I recommend Squat- Chest – Back – Triceps – Biceps – Shoulders.

I also recommend to do high repetition workout to improves on your endurance.

This article is written mainly for those of us new or had never lifted any weight

before in their life.

I will share with you more about the alternatives way in weight training and the

types of training in the next articles. So stay tuned peeps!! I am available if you

have further questions or need guidance in your training. Just email me your

questions at truefitnessjaya33@gmail.com .

Salsa + Avocado

= Lower Cancer Risk While salsa alone is super healthy, this pairing helps you soak up four times more cancer-fighting lycopene and almost three times more immune-boosting beta-carotene, finds an Ohio State University study. You can thank the fat in avocado for the lift.

Equally good: Use cubed avocado and salsa as an omelet filling for breakfast.

Experts say good nutrition isn't just about one superstar ingredient; it's about group dynamics -- the way certain food combinations work together for maximum health benefits. These superfood combinations can lower your cancer risk, strengthen your bones, boost your immunity, and give you better skin.

Iron-Fortified Cereal + Glass of OJ = More Energy Eating iron-fortified cereal can help enhance your energy, but consuming a half cup of orange juice along with it increases the amount of iron absorbed sixfold, says Joan Salge Blake, RD, an assistant clinical professor of nutrition at Boston University.

Equally good: Mix 1/2 cup fresh OJ, 1 tablespoon grated ginger, and 2 minced garlic cloves; add iron-packed tofu and marinate for 30 minutes. Grill over medium heat.

Superfood Combinations Experts say good nutrition isn't just about one superstar ingredient; it's about group dynamics -- the way certain food combinations work together for maximum health benefits. These superfood combinations can lower your cancer risk, strengthen your bones, boost your immunity, and give you better skin.

Teaspoon of Peanut Butter + Glass of Milk

= Stronger Bones "Drinking milk while snacking on a heart-healthy monounsaturated fat like peanut butter helps you absorb as much bone-building vitamin D as possible," says Susan Kraus, RD, a clinical dietitian at Hackensack University Medical Center in New Jersey.

Equally good: Mix 8 ounces skim milk, 1 teaspoon peanut butter, 1 cup fresh fruit and 1/2 cup ice in a blender for a bone-strengthening smoothie.

Cantaloupe Wedge + Yogurt = Immunity Boost The vitamin A in cantaloupe helps ward off viruses, but "enjoying it with foods that are high in zinc, like yogurt, ensures that your body can utilize almost 100 percent of the nutrient," says Jonny Bowden, PhD, author of The Most Effective Natural Cures.

Equally good: Mix 8 ounces nonfat plain yogurt, 1/4 cup unsweetened applesauce, 1/2 teaspoon cinnamon, and 1/4 cup honey. Dip cantaloupe pieces in it for a snack.

Spinach, Carrots, Tomato, Tablespoon Olive Oil + Marjoram = Healthy Skin Veggies need 1 tablespoon of full-fat dressing with olive oil in order for the body to absorb many of the antioxidants that are good for your immune system, skin, and heart, says Bowden. To up the antioxidant capacity by 200 percent more, top with the herb marjoram.

Equally good: If you're not into fatty dressings, put pine nuts, walnuts, avocado, or a bit of blue cheese in your salad instead. They all offer the same benefits.

Mug of Green Tea + Lemon = Heart Help Squeezing a lemon into green tea makes five times more catechin, a heart-healthy antioxidant, available for your body to use than if you sipped sans citrus, notes a Purdue University study. (Vitamin C slows the breakdown of catechins in the digestive system.)

Equally good: Add a 6-ounce can of lemon-juice concentrate to 12 ounces green tea, chill, and top with 12 ounces club soda, a lemon wedge, and a few mint leaves.

After 11 years of courtship, Terence

and his beautiful wife Jacquelin tied the

knot.

Congratulations to the both of you.