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UPCOMING 2 NEW CLASSES!

K-POP with LI HUEY

Wednesday, 24 September @5pm!

What is K-Pop?

K-Pop, or Korean Pop, is a Korean music genre that draws on a wide range of popular music styles. Some of these styles include Hip Hop, Pop, R&B, Electronic Dance Music (EDM), etc.

However, one of the key things that sets K-Pop apart from other music styles is the focus on choreography. In most K-Pop videos, you'll see the artists dancing in sync — often doing very complicated and precise moves. 

Key Moves in K-Pop Dance

Unlike other dance genres with defining moves, K-Pop blends most dance genres.

What sets it apart is all about creativity, teamwork, precision, energy, and passion.

The best K-Pop dances are performed by a group of dancers who are incredibly in sync with each other.

In general, K-Pop has four key components:

1. Formation changes - this is when the dancers change how they are standing or moving in relation to each other. You can do this by forming a line, a circle, or any other shape.

2. Group choreography - this is when the whole group performs the same dance moves simultaneously. This is one of the things that makes K-Pop so unique and visually appealing.

3. Precise movements - K-Pop dancers are known for their precise and synchronized movements. This means that everyone in the group should be making the same moves at the same time.

4. Energy and passion - K-Pop dances are always performed with a lot of energy and passion. This is what makes them so fun to watch and learn!

Easy Tips to Learn K-Pop Choreography Faster

1. When you're learning a K-Pop dance, it's important to start by breaking the choreography down into small, manageable pieces.

Don't try to learn the entire dance all at once. Instead, focus on one section at a time and then put it all together once you've mastered the individual steps.

2. It can also be helpful to practice in front of a mirror. This will help you see how your body is moving and make sure that you're doing the steps correctly.

3. Another useful tip is to slow down the music when you're first learning the choreography. This will help you get a feel for the timing of the moves and make it easier to learn the dance.

Once you've mastered the dance at a slower speed, you can then start to practice it at the original tempo.

4. Finally, don't be afraid to ask for help from friends or family members. It can be helpful to have someone else watch you as you're practicing and give you feedback on your progress. Show them your vibe!

K-Pop is Taking Over the World!

K-Pop is taking over the world, and there are no signs of it slowing down. So if you're looking to get started in K-Pop dancing, now is the time!

We're breaking down "GO" by CORTIS —
the viral sensation that is taking the world by storm!

In our inaugural class on 24 September, you'll learn the powerful, sharp moves that define the modern K-Pop style.

Class Highlights:

• Learn the iconic choreography to CORTIS's "GO"
• Master the sharp, dynamic style of professional K-Pop
• A fun, high-energy workout that builds confidence and skill

STRONG Nation is a high-intensity workout that combines interval training, plyometrics, and cardio with bodyweight movements, all synced to motivating music. It's a full-body workout designed to push you past your perceived limits by synchronizing movements with the music's beat.

    It involves:

High-Intensity Interval Training (HIIT): STRONG Nation incorporates short bursts of intense exercise followed by brief recovery periods, maximizing calorie burn and improving cardiovascular fitness.
Bodyweight Strength Training: The workout utilizes various bodyweight exercises like squats, lunges, planks, and burpees, targeting all major muscle groups.
Music-Driven Experience: The music is specifically chosen and choreographed to match the movements, creating a unique and motivating workout experience that pushes participants to work harder.
Total Body Workout: STRONG Nation aims to strengthen and tone the entire body, including arms, legs, core, and glutes.
Calorie Burning: Due to the high intensity and combination of different exercise types, STRONG Nation is known for its high calorie-burning potential.
Modifications: Instructors often provide modifications for different fitness levels, making the workout accessible to both beginners and advanced participants. 

Let the sweat FALL,
in September

How to start a sustainable exercise routine this month? 
The challenge lies in enjoying it and making it a daily habit

"I would like to be in shape. I would. But every time I try to get into shape, something goes wrong and makes it impossible. Let me make this clear: Every time I get into shape, something breaks"!

Many people have a similar relationship with the gym: they only go in September.

The beginning of the school year brings a rush of motivation to begin new exercise routines. but most fail to maintain them through June. The best gym client is one who pays and never goes. But there are ways to avoid the seemingly inevitable end.

According to studies, spending four to six hours sitting or laying down is considered sedentary. If that is your case, the challenge involves learning to enjoy exercise and making it part of a daily routine. To do so, we can start by analyzing the primary reasons behind quitting.

Choosing activities that are inadequate for sedentary people

Someone who begins working out without sufficient planning is likely to end up injured or burnt out, without a desire to continue.

False expectations

But what many people imagine does not correspond to the results. Some people may believe that working out will get them into a certain physical shape. When they don't, they get frustrated and quit. Before and after photos do not tend to be a good reference, each body is different.

The search for shortcuts "Miracle" workouts, those that promise quick results with little effort, are everywhere. But getting in shape follows science. Results — like improving strength, resistance and body compositions — take time. 

For a beginner, starting an exercise routine can seem like entering a new universe. It is not easy, and each individual has different needs and preferences. Avoid comparing yourself to anyone. A sustainable exercise program should take into account your health, habits, preferences, context and needs.

Prioritize yourself and put order in your agenda. Find a space for self-care. If you don't find room for health, you will have room for illness.

Tips to Help You Stick with Exercise

1. Do it for yourself. Studies show that people who are "externally motivated" -- that is, they hit the gym just to look good at your class reunion -- don't stick with it. Those who are "internally motivated" -- meaning they exercise because they love it -- are the ones who stay in it for the long run.

2. Take baby steps. You would never try to run 10km on day one, right? When you do too much too soon, you'll end up sore, injured, and discouraged. Take it easy as you get started. 

3. Hang tough. No one has perfect form the first day of strength training. Every workout takes practice. You'll get the hang of it if you keep making an effort.

4. Mix it up. Do different types of workouts to keep things interesting and to exercise different muscle groups. 

5. Don't be your own drill sergeant. Half of all people who start a new exercise program ditch it within the first year. It often happens because they can't keep up the boot-camp pace they've forced on themselves. It's better to work within your limits and gradually get stronger.

6. Get used to it. Your workout should be just as much a habit as brushing your teeth or eating breakfast. When it's part of your routine, you won't even have to think about it. In a few months, fitness can be a regular feature in your day.

7. Keep it real. You're not going to skim off 5kgs in a week. Aim for something that's realistic as a first step. For instance, increase your workout schedule from 2 to 3 days a week, or exercise for 15 more minutes each time.

2025 is your FIT year! 

Set Goals, Sweat Hard, Succeed in 2025

Join or renew your 2025 membership...

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Full-Year Membership Fee (January-December 2025)                            EUR 24
Half-Year Membership Fee (July-December 2025)                                  EUR 12

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SIGN-UP BELOW FOR VIC WOC CLASSES!

                     SESSION 16 - 19 September                                                   SESSION 23 - 26 September

Stay Motivated with the VIC WOC Training Programmes

In autumn, when the weather gets colder, indoor workouts offer a great way to stay active and fit. You can choose from a variety of options, including bodyweight exercises like squats and push-ups, strength training with dumbbells or resistance bands, and cardio workouts using equipment like stationary bikes or rowing machine.

Consider incorporating yoga, Pilates, or dance fitness for a full-body workout that also enhances flexibility and mindfulness.

Indoor Workout Options:

Bodyweight Exercises: Squats, lunges, push-ups, planks, and burpees can be done anywhere, anytime without equipment.

Strength Training: Dumbbells, resistance bands, or even household items like filled water bottles can be used for strength training exercises like bicep curls, squats, and lunges.

Sign up for Body Shaping class on Thursday (12pm with Michael).

Cardio: Treadmills, stationary bikes, ellipticals, and rowing machines provide effective cardio workouts. Consider interval training for a challenging and time-efficient session.

Circuit Training: Combine strength and cardio exercises for a full-body workout.

Join our cardio classes on Tuesday (1pm HIIT with Eva), Wednesday (12pm BBP with Wills) and Thursday (1pm Strong Nation with Rob). 

Yoga and Pilates: These practices improve flexibility, strength, balance, and body awareness.

We offer Pilates class on Tuesday (12pm with Connie) and Friday (1pm Body Balance with Wills).

Dance Fitness: Zumba or aerobic dance routines are fun and energetic ways to get your heart rate up.

Zumba your heart out with Felipe/Elif (Wednesday 5pm) and Friday (12pm with Zumba Jammer Rob).  

Tips for Indoor Workouts

Stay Hydrated: Drink plenty of water before, during, and after your workout.

Listen to Your Body: Pay attention to your body's signals and adjust the intensity or duration of your workout as needed.

Make it Fun: Choose activities you enjoy to stay motivated!

May Fitness be with you – in F09 – Not So Far Away!

It's an opportunity to take back some control in areas where we have all felt a bit powerless, set goals and create healthy routines that are focused on ourselves. 

Cleaneating and Cookworkshop with our very own Eva Nevinova 

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