Q: What does your work as BODYCOMBAT® Co-Program Directors involve?

Cohen’s:  A lot! Our core focus is making sure that every quarter there is a brand new BODYCOMBAT® release that’s better than ever! This means working with our music team to source the hottest music and developing unique and effective choreography that incorporates empowering martial arts moves. We spend a lot of time in the studio trying out different combinations of moves to ensure that each release lives up to the high standard of the previous one. Once we’ve nailed the release, and it’s been filmed, we head off overseas to attend various Les Mills quarterly events – supporting, guiding and teaching instructors all over the world so they can help lead millions of class-goers to a healthier lifestyle. It’s the best job ever!

Q: Why did you get into this line of work?

Cohen’s: We’ve both been in the fitness industry for well over a decade. It’s been a gradual evolution; we both started out in the UK as part-time instructors, then became full-time instructors before becoming LES MILLS® trainers. Seven years ago we shifted to New Zealand and became program directors. The rest is history!

Q: Who is BODYCOMBAT® for?

Cohen’s: BODYCOMBAT® is designed to be a great cardio program for everyone. Like all LES MILLS® programs, BODYCOMBAT® features low impact options so it really is suitable for all fitness levels. Because it is based on martial arts, BODYCOMBAT® is a very empowering cardio workout – you’ll kick, punch and strike your way to better fitness while learning some fierce moves at the same time!

Q. What makes BODYCOMBAT® unique? What makes it one-of- a kind instead of one-of-many?

Cohen’s: Like all LES MILLS® programs, BODYCOMBAT® is a scientifically-based workout which is safe, effective and fun! It is set to the latest chart-topping music and is pre-choreographed to ensure consistency and quality across every class. It’s delivered by dynamic instructors who are all technically sound and capable of taking your group fitness experience to another level.

Q. Do you need martial arts experience to do BODYCOMBAT®?

Cohen’s: Not at all. BODYCOMBAT® is designed around simple moves that are easy to be picked up. You don’t need to be well-coordinated, you just need to bring the right attitude and give it a go.

Q. What schools of martial arts does BODYCOMBAT® incorporate?

Cohen’s: BODYCOMBAT® is inspired by a range of martial arts disciplines – kickboxing, Muay Thai, Brazilian Jiu-Jitsu, Capoeria, Karate, Mixed Martial Arts and Kung Fu. This means that there’s something that appeals to everyone. In addition to doing lots of BODYCOMBAT®, we also do a lot of Kung Fu and Muay Thai and Dan currently trains in all mixed martial arts. Yup, we’re addicted!

Q. What are the specific benefits of martial arts-based fitness programs?

Cohen’s: Kicks help with core stability and we all know how important that is! The punches and combination moves encourage coordination and agility. Using your own weight in the moves helps build muscle.

Q. How often would you suggest doing a BODYCOMBAT® class?

Cohen’s: BODYCOMBAT® is addictive – trust us on this one! However it’s best not to over-do it because BODYCOMBAT® is an intense workout which really makes you sweat – BIG TIME! We recommend battling it out two to three times a week, but it’s important to listen to your body, and do only what you feel comfortable with.

Q. What’s one of your favorite success stories of a participant who took (or is currently taking) BODYCOMBAT® consistently?

Cohen’s: There are thousands of inspiring BODYCOMBAT® success stories and we think that anyone who does BODYCOMBAT® is their own success story. Everyone has different goals and comes to BODYCOMBAT® for their own reasons. We consider it a success when each person achieves what they set out to.

Q. What is your personal workout regimen?

Rachael – Too much, too hard, too often.

Dan – Too much, too hard, too often – x100!

Q. What are your interests outside of work?

Rachael – Coffee (specifically a Starbucks tall almond latte with full fat milk), good New Zealand wine (I love pinot gris and pinot noir), going to the theatre or stand-up comedy, reading magazines and listening to music: music is my LIFE. I hear songs I like that I think would be good for the program and I craft moves around it then, as soon as the song’s attached to the release, I’m onto the next song – I have a huge appreciation for music.

Dan – Hanging out with friends, fishing, throwing things in the back of my truck and going away for the weekend, and building things (yes, I’m a caveman).

Q. What’s your favorite guilty pleasure snack?

Rachael – Chocolate (English Cadbury’s please!) or Nutella.

Dan – Gingernut biscuits and Jack Daniels.

Q. What are some of the most important leadership lessons you have learned?

Cohen’s: To listen and be honest! And that with great influence comes great responsibility. We’re always trying to be the best we can be and set a good example for instructors around the globe. We are big believers in education and are passionate about sharing information; the more knowledge we have ourselves, the more knowledge we have to share with others.

Q. If you had a chance to sit down with yourself as you were beginning your career, what would you say?

Cohen’s: That nothing is constant. That challenge provides a great opportunity to grow. That you are always growing, always learning. As we continue to develop the program this is a question that we ask ourselves all the time. We like to keep giving; this means keeping it real and staying with the fight! Never getting complacent and always learning.

Q. What does the future hold for you?

Cohen’s: At the moment we’re busy developing the upcoming BODYCOMBAT® releases – they are going to be awesome! We’ve got big plans for BODYCOMBAT® 50 – so stay tuned! We’re also busy working on the other LES MILLS® programs we look after; Dan is working on CX30® (which he is Co-Program Director of) and Rachael is busy working on SH’BAM®.  There’s no rest for the wicked!

BODYPUMP® is a 60-minute weighted bar workout set to music. It is available in over 12,000 fitness facilities in the world. BODYPUMP® classes  are designed to challenge all of the major muscle groups including exercises such as squats, presses, lifts and curls. Great music, awesome instructors and your choice of weight inspire you to get the results you came for – and fast! The LES MILLS® programs are prechoreographed and therefore a new BODYPUMP® release is taught by a qualified instructor every three months with new music and choreography. But remember, this isn’t merely about BODYPUMP® but rather to get to know the People behind the Brand.

Glen Ostergaard has spent the last five years as the Program Director for BODYPUMP® and has worked with Les Mills since 1993.

Meet and get to know Glen Ostergaard in this Q&A:

Q: What does your work as BODYPUMP® Program Director involve?

Ostergaard: I create the choreography for the release then work with Les Mills’ creative director to smooth it out and get the right musical feel which includes liaising with the music team.  Once this is sorted, I work with BODYPUMP® training director, Susan Renata, and our technical advisors to finalize the coaching and technique. Put simply, I do whatever it takes to make sure each new release blows peoples’ minds! Once the release is developed, it’s off to film it and then unleash it on the world, training instructors globally in how to best deliver the release.  The better the instructors know the releases, the better they will be able to teach them.

Q: Why did you get into this line of work?

Ostergaard: I always had an interest in sport. I’ve been weight training ever since my Dad gave me my first training system when I was 16 and it’s been a natural progression from there, joining Les Mills as an instructor after I finished uni.

Q:  What attracted you specifically to BODYPUMP®?

Glen Ostergaard after his additional program RPM(r)

Ostergaard: BODYPUMP® is great because it delivers fast results and, as I am former personal trainer, I know how important results are for people! It’s great to be able to coach a wide variety of people as opposed to individual clients, and I love the energy of a group fitness class. BODYPUMP® is great because it complements so many other fitness programs and sports – it has such a wide appeal that you can’t really find fault with it! I am also the program director for RPM® which is Les Mills’ cycling-based program, so it’s a nice balance to be involved with both programs.

Q: Who is BODYPUMP® for?

Ostergaard: BODYPUMP® is for anyone who wants to incorporate a weights-based workout in their fitness regime. Because it uses a barbell, it’s over to the individual to add the weight and choose the intensity. Many people, when they start BODYPUMP®, just use the barbell without any weights and steadily increase their weights as their strength improves. Again, it’s important to listen to your body and the advice the BODYPUMP® instructor gives, as everyone is different. Because we design BODYPUMP® to develop total body strength, it is a very versatile workout that is a great addition to any fitness regime. I find people with very different goals (e.g. weight loss, toning, building muscle) all come to BODYPUMP® as it offers something for all of them.

Q. What makes BODYPUMP® unique? And why is it important? What makes it one-of-a kind instead of one-of-many?

Ostergaard: Where do I start?! It is the original barbell-based group fitness class that strengthens the entire body. It burns up to 600 calories a class and shapes and tones muscles all at the same time. It complements any fitness regime and is great for all levels of strength and fitness. Being a LES MILLS® program, it’s scientifically-based and set to songs you will recognize from the radio right now. It’s also safe, effective, fun and delivered by instructors who know their stuff!

Q. What is a common misconception for women and weight lifting and why is BODYPUMP® important specifically for women?

Ostergaard: The common misconception is that lifting weights will ‘bulk you up’. This is simply not true and, in fact, is the actual opposite! BODYPUMP® is beneficial to any weightloss regime; it builds lean muscle which increases your metabolic rate and therefore helps burn fat while your body is at rest (e.g. watching TV, sleeping, reading). Women also have to be conscious of the risk of developing osteoporosis as they age – lifting weights in a safe way, like in BODYPUMP®, improves your bone density which helps ward off osteoporosis. Short answer: lift weights ladies! It won’t bulk you up and it will help strengthen your bones!

Q. How often would you suggest doing a BODYPUMP® class?

Ostergaard: I recommend doing BODYPUMP® two to three times a week. It’s important to remember each BODYPUMP® class is an intense workout and your muscles will be sore after your first class or anytime you increase your weights. It’s also important to note that everybody needs rest time between workouts, and this is especially true when doing BODYPUMP® (or any weights) so rest for at least a day between classes. Remember to listen to your body, because we’re all different.

Q. What’s one of your favorite success stories of a participant who took (or is currently taking) BODYPUMP® consistently?

Ostergaard: There are so many inspiring stories that I can’t pick just one. People love the results they get from BODYPUMP® and there are a lot of success stories because of this. I think that anyone who comes to BODYPUMP® and gets something out of it is a success story in their own right.

Q. What is your personal workout regimen?

Ostergaard: It’s varied, but I teach six-to-seven classes a week – around three BODYPUMP® classes and four RPM® classes (which I am also the program director of). I also do three or four weight training or crossfit sessions a week, run when I can, and go for as many bike rides as possible; I got into bike riding as a result of loving RPM® so much.

Q. What are your interests outside of work?

Ostergaard: I like to read and watch movies – I am a sci-fi fan. I play tennis, go cycling and really enjoy catching up with friends and travelling (which I do a lot of for work).

Q: What’s your favorite guilty pleasure snack?

Ostergaard: Definitely ice cream. Strawberry flavor!

Q: What are some of the most important leadership lessons you have learned?

Ostergaard: To lead by example and walk the talk. To be open and take feedback from different sources and know how to direct it in the right place, but to also know when to stand your ground. Also to be able to make other people in the team the stars of what they do.

Q: If you had a chance to sit down with yourself as you were beginning this journey, what would you say?

Ostergaard: That you get better with time and there’s no way to really improve without going through all the hard parts and challenges you encounter on the way. You can’t rush things beyond their natural progression and you get better with time.

Q: What does the future hold for you?

Ostergaard: Well, we’re all busy developing the next release for BODYPUMP® – heads up: it’s a good one! As I’m also the program director for RPM®, I’m cycling my heart out to great music we’ve selected for the next release. It’s a busy time, but I wouldn’t have it any other way. Once we’ve got everything finalized, I’m off with the rest of the team to take both programs to instructors all over the world.

Ostergaard lives in New Zealand with wife Sarah. Sarah is the Assistant Program Director for RPM® working along side her husband. For more information about Les Mills or BODYPUMP® please visit their website at www.lesmills.com.

Breaking bad habits

Our bodies and specifically our muscles are memory keepers. We remember how something feels and do it over and over again until it becomes second nature. Think about doing a squat. Without much thought or hesitation, most people would at the very least bend their knees when asked to do one. What I learned in my AIM Training was that not every squat is made equally.  I know the basic technique of a squat but what my training did was allow me to slowly adjust my own technique to ensure that I am not only delivering the information verbally but that my body is showing participants perfect technique. Even the slightest drop in my shoulder can put my entire upper body out of alignment, dropping my chest, and possibly injuring my back! I also learned a few tricks to helping my class participants get into proper technique easier and with clear direction. With all I learned it will take my muscles a little while to remember, but I now have the tools and have begun to put it into action!

Becoming a learner again

For many Les Mills instructors (especially BODYPUMP®) continuing education has been limited to the DVD’s. The DVD’s are essential and obviously the best way to get in front of the International Master Trainers and Program Directors to learn about new innovations and continue to grow in the program. With that said, AIM’s are beneficial because you are being evaluated again, in person, with hands-on assistance.  For the instructor who has been doing this for 15 years this is an excellent opportunity to grow in the program and learn something new. It may even refresh you! Make you excited about teaching again! And like I said above, you may have some bad habits that just need a few adjustments to make you a better skilled instructor.

It’s not just a class, it’s a brand

One of the biggest “take aways” for me during last weekend was a reminder that as a Les Mills instructor I am representing a brand. It’s not “Trillia Pump” or shall I say “Trill Pump” , its’ BODYPUMP® a program of Les Mills International. According to their website,  Les Mills programs are in 13,000 clubs and 75 countries! What does that mean for the instructor?  When a person hears the words BODYPUMP®  there is an image, a sound, a feel that immediately comes to mind. I went through the trouble of becoming certified in the programs (five to be exact) because at the time I believed they were solid programs that I wanted to teach to my participants. It would be a shame to then change the program to my own program. That is why I am also certified through AFAA! I love the option to make up choreography and add my own spin. But, when I stand in front of my participants teaching a Les Mills program, I am representing the company and the brand. The AIM helped me learn more about what it means to be a BODYPUMP® instructor and how to present the material more effectively.

Countless Rewards

There are countless rewards to doing AIMs including but not limited too: 1) Learning more about you as an instructor and how to grow; 2) Becoming more effective and efficient as an instructor; 3) Learning how to address common mistakes we see in class; 4) Battling complacency and becoming more excited about teaching again and; 5)Putting it all together to pack the room each time as you teach the program the way it was intended to be taught.

Another reward is having the chance to participate in AIM 2 which will give you the opportunity to become an Advanced or Elite Instructor. The designation of Elite Instructor opens new possibilities to grow your career with Les Mills.

So, is it worth it? Yes! If you are a Les Mills certified instructor I highly recommend taking an Advanced Instructor Training. And if you have been in one or plan to take one, feel free to leave a comment!

Happy Training!

1. Weight training workout to lose 50 lbs.

2. Finding the best fitness equipment for you

3. Specific Circuit Training

4. Interview with Biggest Loser Bill Germanakos: Biggest Loser Workouts

5. How to become a certified kickboxing instructor

6.  90 Day Workout Plans

7. 30 Minute Circuit Training for Women

The Health Shoppe’s Performance Lab

Vintage Children’s Bookstore

Church Fitness Program

Webb High School Singer Releases CD

a brief: Healthy Living Expo

Couple shares home and work lives

Knoxville native releases christian cd

Moments from a Movement

UT Athletes Share the Hows and Whys behind being competitive

Teach Talk: Singing Cheering pupils to success

Life Coaching in Knoxville

Self-Defense

Black Society then and now

Functional Fitness Training

Man gets rid of car and bikes or runs everywhere for 6 months

Knoxville Magazine: Spring Fever Fitness

Market Square Street Performers

Sphreez Workout System

Senior Runner Sam Stone and Senior Fitness expert

Knoxville Magazine: Dance Fitness

Knoxville Magazine:  The First Women to hike mt. Leconte

A professor lives in his van after house burns down

POWER SYSTEMS has created a ball that adds weight to yoga and pilates poses called the Mind & Body Ball™. The ball has Velcro straps and fits easily in the palm of your hands. The weight of the balls varies from one to five pounds. Poses such as the V-sit or chair pose can be difficult alone, now add a weighted ball and you have a seriously intense core, shoulder workout. The heavier five pound ball is definitely for the advanced practitioner as it requires an enormous amount of balance, control, and core strength. Inside the package you receive an instruction for nine poses and a description for how to use the ball. This small instruction pamphlet gives you just enough to get an idea of how to incorporate the ball into your mind and body workout.  Do not be suprised when you use the lighter balls and the ball sinks in and lacks the firmness of the heavier balls. The weight is determined by the thickness of the wall of the  material. The material is durable and will not defliate. Enjoy adding intensity to your workout with the Mind & Body Ball™ using caution if you are beginner.

For more information about the Mind & Body Ball™ visit Power Systems website by clicking here: WEIGHTED BALL.

Q:  Daryl, how long have you been in the fitness industry?

I’ve been in the industry for almost 29 years in some capacity.

Q: What is your current position?

I am the Education Coordinator at Power Systems, Inc.

Q: What does that entail?

I assist in writing instructions, video content and catalog photo shoots for products we offer.  Power Systems has our own educational conferences called Total Training Seminars that we conduct all over the country.  Michelle Able and I manage and coordinate these events; travel, speakers, topics, etc.

Q: What are some fitness trends that you have seen come and go?

Two products that come to mind are Step and Stability ball training. They have suddenly made resurgence in the last few years and seem to be here to stay.

Q: What are some fitness trends that have remained steady?

Functional Training seems to be getting better and better. As time passes the “functional” has taken on new meaning. Initially “functional” meant out of the ordinary or uncommon activities. But now it truly is becoming movements that are needed on a daily basis and should be incorporated into everyone’s workout regime.

Q:  I notice there are always various fitness tools coming out. What are some of the latest tools that have come out?

The TRX has clearly made an impact on the industry as well as similar product such as Jungle Gym and Slastix Bodyweight Gym. The all have the same function but TRX has the name and quite honestly they’ve done a great job creating education.

Q: I specifically love using the TRX® Suspension Trainer. Have you used this? If so, what did you like about it? Dislike?

Yes, I love this type of training. I think all exercises can be varied to accommodate most users. Unfortunately some of the exercises shown in ads or on youtube may be outside the ability level of some beginning users. As I mentioned in last question response, there other types that actually work better in some situations.

Q: Are there any fitness tools or solutions that we can keep an eye out for in the near future?

 Definitely, we’ve got some things that we are working on that is going to help the boot camp industry and group personal training EXPLODE! You’ll just have to wait and see!

Thank you for taking time to share with us Daryl! I look forward to learning more about the new trends and equipment coming out soon.

To find out more about Power Systems, Inc. you may visit their website at www.power-systems.com.

More about Daryl: 

B. Daryl Shute, M.Sc., CSCS*D, CPS, MBG-CNT

Daryl has worked in the fitness industry for over 25 years in many areas including club management, equipment sales and education. Daryl holds BS and MS degrees in exercise physiology, and is a CSCS*D with the NSCA and various other certifications. Daryl is a national presenter at Fitness and Sports Performance conferences around the country. He enjoys sharing his knowledge and passion for fitness with others at the conference level as well as while personal training or teaching.  Daryl is currently the Education Coordinator at Power Systems, Inc.

This weeks WATE health tip is to grab a buddy and commit to a plan. A friend or workout partner could provide accountability, encouragement and make the mundane workout fun. Don’t have a plan? Join up with the Trill Fitness Marathon Challenge. It’s a 9 week program that allow you to work out on your own or with a group. For more information click HERE.

Other ways to start a plan include:

1. Set at time that is most convenient for you and your workout partner.

2. Keep the time and day consistent.

3. Write it down and make it a part of your daily routine.

4. Find a class or do group personal training. This is an excellent way to stay motivated and allow someone else to push you and encourage you.

Check out the WATE Health Source page for future health tips and fitness challenges for the next 9 weeks.

Myrna Jordan and Trillia Newbell

I’m excited to introduce to you a friend and supporter of Trill Fitness, Myrna Jordan. She is a local artist originally from Puerto Rico. Myrna will be joining Shaunna May to teach a few tracks of BODYATTACK® for the August 21 fundraiser to benefit the Juvenile Diabetes Research Foundation. Myrna’s dynamic instructor and intoxicating personality will provide a fun and exciting addition to the event!

Thank you Myrna for your support of this fundraiser!

More about Myrna:

Myrna is a born dancer! She studied Latin, ballet, jazz and free style at Zayda Varas and Dance Factory Co in Puerto Rico. She moved to Atlanta and discovered Group Fitness and taught high impact, step, and body sculpting from 1995-2001. She took a break from teaching but came back in 2006. She is now certified in BODYATTACK®, BODYPUMP® and BODYJAM® and also Assessing BODYJAM® for FitMarc.

To learn more about Myrna and view her artwork please click HERE.

For more information about the Trill Fitness Marathon Challenge or to register for the fundraiser please click HERE!