Psalm 91

...Why I don't fear anything?

Because I believe in GOD!

And for my enemies, The Powerful Psalm:

Psalm 91

¹ He who dwells in the shelter of the Most High
will rest in the shadow of the Almighty.

² I will say of the LORD, "He is my refuge and my fortress,
my God, in whom I trust."

³ Surely he will save you from the fowler's snare
and from the deadly pestilence.

⁴ He will cover you with his feathers,
and under his wings you will find refuge;
his faithfulness will be your shield and rampart.

⁵ You will not fear the terror of night,
nor the arrow that flies by day,

⁶ nor the pestilence that stalks in the darkness,
nor the plague that destroys at midday.

⁷ A thousand may fall at your side,
ten thousand at your right hand,
but it will not come near you.

⁸ You will only observe with your eyes
and see the punishment of the wicked.

⁹ If you make the Most High your dwelling—
even the LORD, who is my refuge-

¹⁰ then no harm will befall you,
no disaster will come near your tent.

¹¹ For he will command his angels concerning you
to guard you in all your ways;

¹² they will lift you up in their hands,
so that you will not strike your foot against a stone.

¹³ You will tread upon the lion and the cobra;
you will trample the great lion and the serpent.

¹⁴ "Because he loves me," says the LORD, "I will rescue him;
I will protect him, for he acknowledges my name.

¹⁵ He will call upon me, and I will answer him;
I will be with him in trouble,
I will deliver him and honor him.

¹⁶ With long life will I satisfy him
and show him my salvation."

GOD Bless us all from ignorance and rudeness.

That everyone is paid back by his/her actions!

challenge

Sometimes all my power, all my confidence, all my competence turns into nothing.

Huge efforts was done in order to provide international training for instructors.

Some of them failed, some of them were advised to practice more, some succeed, some abused.

Many actions would have to be taken to fix the attitude issue we have with them.

And me, I am facing the ignorance and immaturity of many.

Trying to be calm and pursuing the goal of having an amazing team. As I wrote TRYING!!!

An quick over view on the team we have now:

* bad personality X average technique

* good personality X bad technique.

I guess it is easier to improve technique rather than changing personality!

My job is my life and I cannot separate myself from it.

Honestly I feel HURT!

Pisces people can turn into sharks very often.

And sharks can be friendly creatures......

So, why to tease them?

Changes on the horizon

"I can see clearly now, the rain is gone..."

I love the song. And what it means.

"Is gonna be a shine, bright, sunshine day!"

Many changes to be done, many lives to change (and they will), many plans to fulfill.

And I am ready for that.

And you know what: I love it.

I wanna jump!!!!

Les Mills and the world.

They are like this....

Our eight group fitness-to-music classes are delivering the results people want and changing lives from Sydney to Stockholm, from Washington to Wellington and from Rio to Reykjavik.

Great music and passionate instructors inspire exhilarating workouts that more and more club members are making part of their regular fitness routine.

Our classes are currently running in more than 13,000 clubs in more than 70 independent countries, with an estimated six million participants a week.

Les Mills has stamped a huge ‘footprint’ on the industry and gained recognition in IHRSA’s Club Business International magazine for “doing for group exercise what McDonald’s did for hamburgers”.

Les Mills has produced much more than an innovative and effective form of exercise - we have created a global fitness phenomenon.

In Stockolmo...

In Philippines

Scandinavia....

Brazil....

They are everywhere.

People get easily addicted to them and bring family and friends to participate of their addiction!

We wish the addictions had the same effect: good body shape, amazing health, energy to share!

Soon in Flex, we will be sharing happiness with our members. Soon!

Competition Flex Women.

It was December 22nd, 2009.

Anny did a very good job with the Competition "Resist to the limit": 4 hours of classes, all sort and many instructors.

She organized and invite instructors, listened to the members in their demands and reasonably satisfied their wishes.

Everyone prepared their 30 min class and members were excited jumping, spinning, running, dancing, crunching! Ufa!

Many entered and left, but 08 brave members did the 4 hours, non stop!

Th pictures were taken at the end.

Anny, Nathalie, Iman, Aprile, Ryhanah, Melrose and me.

Small decoration made them very happy. Good to know they like colors and balloons...

Melrose, Me, Anny, Florena, Aprile, Nath, Iman, Veronica.

December 17th, 2009,

we had the Body Coach training with Mr. Kenny.

This picture is in our break. We were having fun posing... Showing off a little.

It was a moment to be together ans learn together, Very pleasant actually.

I had the chance to be with them and they, with me.

Truly we had fun!

Hehehehe!

Edition of December 2009, Feminine Magazine

WAIST CLASSES???

Dear Readers,

So many times I was approached with the same question “Do we have exercises for the waist?” I decided to write about it.

Our “waist” is composed by muscles that are from the abdominal section and from the Back section.

We see old videos (or should I say “old knowledge!”) showing the side bend as a “magical formula” for the “slim desired waist”.

There I go again destroying dreams…

1. A slim waist is basically determined by genetically heritage. Some Europeans and Africans women have thin waist. On the other hand, there are some genetics for “squared waist”. It is easy to identify: check your aunties, preferably the slim ones, and, if they have slim waist, there is a chance you might have it too! If they are “squared type”, bad news.

2. Get rid of the extra fat helps a lot. So you can see the lines of your body.

Exercising the side bends, moving your waist right and left/ back and forward will not help you make it thinner!

Do instead cardio exercises and diet. You will have then the original body lines and I am sure you will like it!

And observe I did not mention abdominal exercises. Why? Because they will NOT make your waist smaller, but the muscle stronger and firmer, giving your abs a fit shape.

Bellow, the science about the side bends exercises.

Question: Do Standing Side Bends Exercise My Abdominals?

Answer: Unfortunately, many people have the misconception that holding hand weights and doing side bending exercises will trim or tone the "love handles." However, this movement (lateral flexion) is performed mainly with the deep muscles of the spine and not the internal obliques or the external obliques (read - abdominal muscles). Instead, the quadratus lumborum muscle, which attaches from the iliac crest to the lumbar vertebrae and to the lowest rib, is actually a primary lateral flexor muscle (read - back muscles). What this exercise is good for is increasing lateral range of motion in the spine, not to make it slimmer. If you do side bending exercises, make sure they are slow and controlled movements and be sure they are for the BACK not the FRONT part of your waist.

From the www.sportsmedicine.about.com

Marcia Novo - Flex Resorts Fitness Manager

m.novolopes@flexq8.com

novo.marcia@gmail.com