This post is for all of you who are new to exercise...especially group fitness and Les Mills programs. This program also serves you well if you've been on a fitness hiatus for at least 3 months and are looking to get back into the swing of things.

One of the aspects I LOVE about being a Les Mills instructor is having the knowledge that the programs I teach are backed by solid and current scientific research and development. Les Mills puts countless hours into testing programs, designing workouts based on current exercise science principles, and bridges the gap between the physical AND mental nature of fitness. They put equal emphasis not only on the physical aspect of the workout but on the mental aspect as well...what keeps you coming back to class feeling energized and like you are getting results...it seriously often boils down to music selection and training their instructors to deliver the hallmark "fitness magic" which is the buzzword that described how we are guided to create a completely immersive experience for you.

Recently, Les Mills embarked on some research focusing on helping participants who are new to group exercise gain the confidence and skills to begin coming to classes and most importantly, building their fitness to keep returning and reaping the ultimate reward which is SIGNIFICANTLY improved health and fitness. I adore that this brand places such emphasis on affording you the proper tools and encouragement to be energized and successful on your fitness journey.

What came out of this research was a program dubbed the Smart Start program. I'd like to quote the following brief blog post from the Les Mills website regarding the development of the Smart Start program:

"This new year, thousands of well-meaning rookies will join gyms and fitness facilities with their resolutions at the ready.

By the end of 30 days, almost half of them will be back to square one, defeated, discouraged and no closer to a healthier life.

It turns out that fitness is just like any addiction - it all starts with a small dose. Too many people make the mistake of leaping into exercise when baby steps are what’s needed. Here are three key things to keep in mind:

• Start slow – Don’t push your body too soon, leave classes when things are feeling tough

• Build gradually – Aim towards staying for a full workout as your fitness builds

• Mix it up – Include a mix of strength, cardio and flexibility training

But don’t take our word for it, we’ve got the science to prove it.Get Fit Together, a study conducted by Pennsylvania State University, followed 25 sedentary adults through a 30-week program of LES MILLS™ Group Fitness classes including a mix of cardio, strength and flexibility.The group saw awesome results – so awesome that they extended their life spans by an average of 3.6 years. You can read more about the results of the study here.But the really interesting news was that over the 30 week study, 20 out of 25 study participants never missed a workout – a compliance rate of 98.8 per cent – almost unheard of in studies of this type.Despite each of these programs being highly engaging, the real key was the gradual way in which the exercisers adapted to their new routine. An initial six week period encouraged them to “dip their toes” into fitness before ramping up the intensity with a full six-day-a-week exercise schedule.So instead of being overwhelmed by it all, feeling sore from overworking unfit muscles and giving up, they actually enjoyed it."

For my local friends, you're in luck. If you are looking to get started with Les Mills group fitness programing, we offer just enough programs through the local club I teach at to fulfill the requirement for cardio, strength training, and flexibility. At Gainesville Health and Fitness you can find BodyCombat, BodyPump, and BodyFlow. I'm pretty sure I can speak for any instructor on our team that we would LOVE to chat with you about getting started in each class. Most of us teach several formats and are happy to chat with you before or after class to offer advise, form pointers, modifications, weight selections, and guide you through the program. We love to keep you accountable and have fun doing it! Some of my participants have become great friends not only with each other but you with me and I with you.

Ready to get started? Les Mills has created a fabulous guide to help you plan your workouts and track your progress. I've included them below or find the Smart Start guide here. 

So, what are you waiting for! There is no time like the present. Please don't hesitate to comment here or email me (thefirstrepblog@gmail.com) with any questions on how you can get started. I'd love to help reach all of your goals this year. You can do that and so much more by coming to classes. Improved fitness, check. Improved mental health, check. More confident in your appearance, you will be! New friends, absolutely!!! Can't wait to see you at class.

I have not been compensated or otherwise encouraged to promote my local health club or the Les Mills Smart Start program. Just a passionate Les Mills instructor sharing awesome tools with her participants and readers. 

What is Les Mills?

If you've perused any info about me, you will have discovered that I am certified to teach Les Mills BodyFlow and BodyPump.

I wasn't exposed to Les Mills until I moved to Gainesville in 2006. At the time, a friend invited me to a BodyPump class at our local club, Gainesville Health and Fitness Center, and the rest is history. Not long after, another friend introduced me to BodyFlow and I knew I had found something special. It wasn't until I discovered Flow that I really investigated what these "body" classes were about and in the process discovered the wonderful world of Les Mills. I'm a die hard tribe member and have become so passionate about the programming and mission of Les Mills.

As with anything, you either are already familiar with the concept, product, or brand...or you have no clue. This is for my peeps who have no clue.

I have so many members ask me if I choose the music and design the choreography for these classes. I'm always happy to receive these questions since it's the perfect opportunity to open their eyes to the wonderful world of Les Mills. This company has created not only an amazing community for instructors of their programs but also the participants in the programs as well. So, grab your protein shaker, kick back, and enjoy a little education on the amazing tribe that is Les Mills.

Who is Les Mills?
Les Mills is a former Olympic track and field athlete from New Zealand. The brand was developed by Phillip Mills, his son, and holds his namesake. Les Mills International is based in Auckland, New Zealand, and is considered the worlds largest distributor of fitness to music based group fitness programing consisting of 14 current formats. According to current statistics shared on the Les Mills Global website, Les Mills classes are currently offered in 80 countries, by over 15,500 health clubs, and presented by over 100,000 certified instructors, for an estimated 3.8 million workouts per week. Pretty. Darn. Amazing.

What is the Mission?
This is probably my favorite part of the Les Mills culture. Their missions is simply stated as "for a fitter planet"... "we're on a mission to create a fitter planet. That doesn't mean making people workout. It means helping people fall in love with fitness so they want to work out". The ultimate goal and mission of Les Mills is "to fight globesity". They believe that "global sustainability starts with our own health, fitness, and wellbeing. Simply put - fit body first, fit planet next". Powerful stuff! See for yourself here (now tell me this doesn't make you want to get your booty to a class and feel the energy and community!):



Want to know even more? Head on over the the Les Mills Global website to immerse yourself in the companies culture and learn more about all of the integral players and missions.

What are the Formats?
There is LITERALLY a program for EVERYONE. The brand offers formats in line with all of the major group fitness training concepts including step aerobics, resistance training, athletic training, flexiblity/yoga/pilates, group cycling, and even programming for kids! Rather than go into an exhaustive discussion of each format, I'd like to list them for you here and offer a link which will allow you to head on over to the each program specific website and immerse yourself in the details of each class format. Each link will guide you to a class description, FAQ's, teaser videos, current track lists, testimonials, technique videos, and a class finder to find a class near you. For my local Gainesville, Florida friends...the club I instruct at, Gainesville Health and Fitness Center, currently offers 3 programs. Our Tioga Town Center location offers BodyFlow, our Main Center location offers BodyCombat, and our Women's Center location offers BodyPump (several of the Pump classes at women's ARE OFFERED AS CO-ED so please check the schedule). We may have some exciting new class offerings on the horizon but nothing to report yet. I'll let you know as soon as I find out!

Group Fitness Classes:
BodyPump
BodyBalance/BodyFlow (same thing, different branding for the USA)
BodyAttack
Sh'bam
BodyStep
BodyCombat
CXWORX
RPM
BodyJam
BodyVive

Small Group Training High Intensity Interval (HITT) Training:
LES MILLS GRIT Strength
LES MILLS GRIT Plyo
LES MILLS GRIT Cardio

Youth Training:
BORN TO MOVE
2-3 Years
4-5 Years
6-7 Years
8-12 Years
13-16 Years

Who Designs the Programs and How Often Do They Change?
Each program is led by a Program Director. On the links above to each program specific page, you'll get to learn a little bit more about these amazing individuals. These directors are responsible for the overall development of each release including music selection, choreography, and training principles. Of course, each program director has an amazing support system from a strong network of national trainers and presenters as well as creative direction and research from the Les Mills office. Each quarter (every 3 months) new music and choreography is made available which is dubbed as a "new release". Until recently, certified instructors received physical "program kits" which included the CD of music for class as well as a masterclass DVD, and a booklet containing choreography notes. Now the releases contain the same information and components but are only available as a digital download. Each quarter, program directors in New Zealand invite elite instructors from around the globe to participate in the filming and presentation of each new release. The instructor at home then receives the new material, including downloadable choreography notes, music track list to upload to their iPod, and a digital video of the full master class. (The videos are offered in two different file sizes to view on your desktop computer or mobile device). The instructor at home then watches the video of a full class start to finish to learn all of the cueing and choreography to teach the new class. The masterclass is complemented by pages of notes for each track included with the release which breaks down musical counts, timing, repetitions, exercise sequences, and cueing structures. Some complain that this takes the creativity out of group fitness instruction and is a "class in a box". While this may be true, and while it's not freestyle development of your own group fitness class, I love this concept as it ensures a high quality product and experience each and every time. Members know that they will be receiving a class based on the most current training and safety principles to get them results. The structure of each class is designed with science in mind and countless hours of research and development go into the class sequence and structure to maximize your results. Thankfully, music and moves are refreshed often enough, and should be mixed up by your instructor, to keep the class fun, fresh, and interesting. Here is a fabulous video to give you a glimpse of all of the passion and hard work that goes into the development of your programs:



Wasn't that incredible? It is my secret dream to be a part of filming one of the master classes some day. A girl can dream!

How Can I Get Started?
Great question. For starters, check out each program link above and use the search features on the website to see if your local health club offers Les Mills programming. If not, give them a call and start the conversation to see if you or someone you know can bring these amazing formats to your community. Already have Les Mills at your local club? Great. Stay tuned for my post tomorrow where I will discuss how to get started on your journey into group fitness with Les Mills programs and an introduction to the Smart Start program.

I NEED to Become an Instructor!
Again, head on over to this page if you are "ready to join the tribe". Here, you can locate a local club for sponsorship and schedule your initial training modules. I'd highly recommend connecting with current instructors either as a participant in class or reaching out via social media. If you don't have programming in your area, it might be wise to try to travel to a gym that offers the programs you are interested in to try them on for size, pick the instructor of group fitness managers brain, or contacting your local Les Mills agency office for more information.

Finally, does this chick (me) work for Les Mills? No! I WISH! I have not been compensated in any way to promote or endorse the programming or training discussed in this post. I am simply a certified group fitness instructor in the formats mentioned at the beginning of this post and I am employed by my local health club that offers the classes. I am a die hard tribe member and in LOVE with the Les Mills brand and culture. This post hopefully helps my current group exercise participants, new friends, and those around the world understand a little bit more about the classes they take and love. Stay tuned for more Les Mills love where I'll discuss the Smart Start program, pull from my personal archive summarizing my BodyPump initial training over two years ago, and upcoming training and experiences with Les Mills.

ONE TRIBE!

So tell me. Do you take or teach Les Mills classes? What are your favorite formats? Can't wait to chat all things Les Mills!