Cycling, BBQ’s & Swimming - China Fleet Country Club
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Cycling, BBQ’s & Swimming

Hey it’s Debbie here and this is your monthly Live. Better blog!

Our new-style monthly blog covers everything from exercise, nutrition and advice to the latest health news hitting the headlines.  It’s just a quick read to help kickstart your month of health, wellbeing and fitness..

Let’s dive in!


Les Mills RPM Cycling Class

Chances are you’ve probably heard someone talking about that amazing RPM class they go to. You’ve probably also wondered how sitting on a stationary bike in a dark room full of people cycling to a Les Mills Virtual RPM Group can get you fit? 

Well, start pedalling because it really works..

What is RPM

It combines upbeat music with the motivational power of an inspiring Instructor leading you on a journey of hill climbs, sprints and flat riding. This specific blend of steady-state and high-intensity builds cardio endurance, and also drives the transformative fat-burning effects associated with high-intensity interval training.

How many calories can you burn?

RPM is a great non-impact way to improve aerobic fitness and lose body fat. In a 45-minute workout you can burn an average of 500 calories, trim your tummy and tone your legs.

Any other benefits?

A study of exercisers completing three RPM workouts a week showed that just eight weeks of RPM can improve cardio fitness, reduce body fat, and decrease blood pressure and cholesterol levels.

How often should you do RPM?

For awesome results we recommend you do RPM 2-3 times a week. It’s a great idea to complement your RPM workouts with some strength training, such as Les Mills BODYPUMP, and some core training and flexibility work.


It can be hard trying to eat healthy at a BBQ, however, here’s a super easy way to get some veg in your diet – BBQ corn tastes great and is fantastic with a host of healthy herbs and spices.

Grilled corn with Chilli & Feta


4 corn cobs, husks and silks removed

50g low fat mayonnaise

2 tsp crushed chilli flakes

4 tbsp finely crumbled feta

2 tbsp finely chopped spring onion

2 tbsp pomegranate seeds

1 finely chopped red onion

1 lime, cut into quarters for squeezing



Cook the corn cobs in a large pan of boiling water for 5 mins. Remove the pan from the heat and leave the corn in the water until ready to grill.


Heat a griddle barbecue using direct heat. Just before serving, remove the cobs from the water, pat dry and brush all over with mayonnaise and chilli flakes. Season to taste, then cook for 5 mins, turning regularly until grill marks appear. Sprinkle the cobs with feta, spring onion & pomegranate seeds then serve immediately with lime wedges to squeeze over when eating.


What are the benefits of swimming for runners?

How swimming can improve your health and fitness, as well as your running times.  We came across a great article by Runners World this week about how more and more runners are beginning to realise the benefits of cross-training.  Swimming can improve VO2max, balance, upper-body muscle development and improves running economy amongst other benefits….

See the 5 minute read online:  Runners World

See you next month for more health news, stories and tips that inspire healthy bodies, healthy minds and healthy lives.

RPM Exercise Classes

Health Club Membership

Stay active. Live. Better.

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