Les Mills BodyCombat 69 Education

Les Mills BodyPump 99 Education

BODYCOMBAT™ 64, This Piece Of Steak Is Well Done!

That is the release you want to introduce to your new members! Why? It’s full of great moves & great music, also it’s very easy to follow since the choreography is very repetitive, which will help them find it easy to understand and break down!

  • Track 1: Upper Body & Lower Body Warm Ups (Freaks/Can’t You See)

The coolest music for a warm up will be found here! I still get goose pumps every time I teach this track! There is a lot of basass attitude in it! I love the upper body warm up a lot, members do really get the moves in it and feel pretty much engaged.

As for the lower body warm up, I’m thankful for all the slow and fast side kicks here, that really helps with fixing the technique of this tricky strike! The music is just perfect!

I can say that all in all the warm up is literally a warm up here, really sets you ready to go!

  • Track 2: Combat 1 (Tae Kwon Do & Kick-Boxing) (I’m Shipping Up To Boston)

Hey yey! Jump Kicks are back, the best way to get really fit and feel the work out. It’s a relatively short track but truly fantastic to increase your fitness level! It’s important to try all the options offered in this track!

  • Track 3: Power 1 (Boxing) (You’ve Got The Love (Breeze & Modulate Remix))

That’s a 07:30 minutes track, cardio cardio and more cardio for you, awesome conditioning track for the upper body, ABS and lower body! Love this track, it’s crazy and easy to follow. What I like in this track is the different levels of intensity that one can get to, high repetition will help you learn how to increase or decrease your workout intensity.

  • Track 4: Combat 2 (Tae Kwon Do) (Blast Off)

This track is divided into 3 rounds, The first and the last is basically made to fix your side kick technique, balance and lower body strength. The middle round is made of push up, which will help you increase your endurance and polish your body conditioning. This track will kill you! I promise! it’s very powerful and very demanding!

  • Track 5: Power 2 (Boxing) (Hot Right Now (Jag Skillz VIP Mix))

HIIT (High Intensity Interval Training) is what it is all about! A lot of upper cuts, different counts, different durations and different energy levels. You will experience the coolest sprints, also different durations and you are the one to decide the intensity! A very great track to increase your fitness level! Love this one, it’s all about cardio!

  • Track 6: Combat 3 (Mixed Martial Arts, Capoeira)(Black Widow)

When you hear Capoeira get your legs ready for a serious workout.

I like this track for 2 main reasons; the 1st is that it’s easy to remember and follow, members enjoy what they can remember. And the 2nd reason is that it is a great workout, a lot of conditioning is in there. This one will help you get your legs stronger and more balanced. If you have knee problems try to always take option 1! But if you want to challenge yourself go on and try all the jumping lunges!

  • Track 7: Muay Thai (La Nina Mechanica)

This is 8 minutes of madness, a lot of elbows, a lot of knees, and a lot of running man! I love the push kicks in the track, I adore the music and the feel in the track; a lot of power, aggression and elevation! You can always take it easy until you get used to it! True fighters will go on till the end!

  • Track 8: Power 3 (Boxing) (If You Surrender)

3 rounds of cool boxing! Jabs, hooks, upper cuts, running and scissors. The last 6:30 minutes of the workout will feel amazing as you finish with a lot of single jabs! A total of 256 punches in this track! Your arms and shoulders will burn! Love the sensation!

Katia 🙂





BODYPUMP™ 94, Education!

BODYPUMP™ 94, One Of The Most Fortunate Releases!

Let’s go over this release together, track by track!!

  • Track 1, Warm Up (Heroes (We Could Be))

Everyone can notice how the warm up tracks became easy to remember, I’m happy about that, because we have a lot to memorize! But I hope our members won’t get bored with easy choreography!

The presentation of the track is very clear & the warm up itself is okay,the power presses warm us up, including the focus on the squats and the lunges.

I’m not sure why we stopped having bicep curls during the warm ups, I know the biceps are small muscles, but we still need to present the muscle group or prepare the arms for the workout ahead.

  • Track 2, Squats (Everybody Go!)

That’s probably my favorite track in the whole release! The music and the sound effects in the track, the intensity of the track & the presentation of the track in the original DVD is amazing, Dave Kyle is absolutely motivational & full of energy. I like the fact that most of the time Squats tracks are massive & offer a great deal of challenge, it’s also very important to notice that they are always varied and cool!

  • Track 3, Chest (Burnin’ Up)

The bottom half pulses create enough pressure to work the chest greatly! I like the variety of the track between chest presses & push ups that can be pulsed for more intensity and more challenge. This track is quite tough, especially for people with neck or shoulder injuries, I personally suffer when I teach this one, due to a herniated disc in my neck, but I still enjoy it a lot!

Since I’ve met Kylie Gates, a little bit later, during OneLive Chicago, I’m telling you, this lady is very strong and tough, I love her presentations all the way, she is very humble, friendly & very energetic on the stage!

  • Track 4, Back (Today (Scooter Remix))

The power presses here are killers, in case of using heavy weights, relatively heavy, this track will make you sweat for real! I enjoy this one a lot, I like the music, I like the elevation of it.

The fact that there is enough time to increase the weights allows is to learn to lift heavier than always. I suggest you try the track for a few times without increasing the weight, and then later start increasing bit by bit, it will increase your power and stamina!

  • Track 5, Triceps (Lips Are Movin)

This one starts with dips, which I really like, especially the different tempos & the pulses. Notice the quick transitions in the track, you gotta be quick enough to catch up with the next exercise!

The kick backs are intense enough, you can start with smaller weights until the triples and change your plate to heavier one. You can also start hard and finish easy with the triples.

The seated over heads are cool, again the different tempos and pulses make the difference.

I’m not quite sure if everyone liked the music here, but I think personally that it’s catchy, which is quite up lifting!

  • Track 6, Biceps (Get ‘Em Up)

I love this track, the music, the staggers, the pulses, the presentation & the presentation are all prefect. There’s a lot of room to explain things, to motivate members & to create a cool atmosphere during the class!

You gotta try this one to actually enjoy it!

  • Track 7, Lunges (We Make It Bounce)

Although the first option given is 1 plate, so no bars to carry, it seems easier than it is actually. This track is hard enough, especially for people who don’t usually attend a BODYPUMP™ class. I would advice fresh starters to go body weight!

I like the tempos in here, the music is cool as well. But honestly my criticism will go towards the presentation, it could have been much better, I wasn’t impressed by the presentation by Claudio Falletta! Sometimes I could lose focus on the track & get distracted.

  • Track 8, Shoulders (This Is How It Goes)

The push ups combo is absolutely cool! This track is going to kill your shoulders! It seriously could seem too much to handle all at once in the first couple or few times. I suggest starting easy on the weights, and on knees during preforming the push ups!

Let’s talk about the music, this one is one of the strongest tracks musically! I love it!

Enjoy every single track & every single workout!

Katia 🙂

Zumba Demo, Power Hut End Of 2015 Fitness Show!

How To Be A Successful Fitness Instructor!

I won’t waste your time reading empty introductions, like most articles do to you!

So here are the steps you need to make in order to become a successful  fitness instructor (mainly group fitness) if you are living in a country like mine, Jordan!

Step 1 Forget Everything Before Step 1!

Forget everything you know and you’ve learned before this article. Because whatever you know and whatever you are  doing in order to be successful  is just a waste of time.

Step 2 Kiss Ass!

The time has come for you to kiss ass, if you don’t know how, you need to start learning. The easiest way to learn is by watching your colleagues kissing ass to the manager or anyone in charge for the schedule and hiring instructors.

If you already know how to kiss ass everything is good, maybe you just need to take it to the next level; which is licking ass. Go ahead! Don’t waste your time! Only ass kisser and lickers are on the top of the pyramid.

Kissing ass can be by roaming around the manager and compliment them, buy them gifts for a reason or without, act like you care when they are not feeling well, take their side when they are clashing with someone else, etc.

Step 3 Clown Around!

If you take yourself seriously and your job seriously, you are a serious lame asshole! You need to loosen up, be a clown, let people laugh at you, entertain the crowds, entertain the folks. Forget that you are there to make people fit, from now on you are there to entertain people, you are a new clown on some stage!

Step 4 Bluff, Bullshit & Lie!

Let’s say you are teaching a program like Zumba, since it’s the silliest form of fitness I can think of, don’t forget to bluff and bullshit people about how many calories they are going to burn in your class! Your goal is to attract people to come to your class, your target is to have a full class to have a full payment, right? Don’t forget to lie to them and tell them they are going to burn a thousand calorie today! In an hour! In just an hour!

Your integrity doesn’t mean anything to anyone, as long as you can believe your own lies then you are perfectly credible!

Step 5 Be Twisted!

Never ever be honest! Never ever be straight forward & never ever help others for the sake of helping them. You need to be twisted, that’s’ the only way people get it right! Never ever show your real you, no one is going to like that, no one is ever going to appreciate that and no one ever is going to let that happen. Be twisted, make deals under the table, cook stuff in the backyard, stab your colleagues in the back but never in the open nor in public!

Step 6 Be Real! Figure, Shape, Charisma, Fitness, Coaching and Technique Are Secondary!

Yes! Believe it or not! Your prefect technique, understandable coaching, pumped muscles, sexy flat abs, awesome gluts, shinning charisma and all that don’t freaking matter! if you are a fitness instructor in a country like mine, don’t work hard to be whatever I’ve mentioned before,  work hard to do the five previous steps! Even if you are chubby, obese or not even fit, and you need a lot of water breaks in the middle of the class, even if your personality sucks, even if you can barely jump on the spot it doesn’t matter as long as you are following the steps mentioned before!

Happy Group Exercise Instructors Life, To Everyone!


End Of 2015 Free Style Fitness Event & Show (Power Hut Gym)

A big shout out to all my blog readers and followers!

TB: One Live Chicago, August 2015!



With The Big Boys

With The Big Boys

With The Big Boys

With The Big Boys

Before The Big Show

Before The Big Show




Celebrating My BD In SH’BAM Master Class



Big Combat Rave

Big Combat Rave

Awesome Atmosphere

Awesome Atmosphere

With Dan & Rach

With Dan & Rach


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The After Party

The After Party