2011-1 Les Mills Tracklists

BODYATTACK 72 tracklist
Warmup: California Gurlz – Club Madness
Mixed Impact: Starstruckk (Kris McTwain Remix) – Star Wipe
Aerobic: Hammer To The Heart – Freedom Seekers
Plyometric: Move It – Rhythm Twins
Upper Body Conditioning: Drummer Boy – Alesha Dixon
Running: Saturday – Starburst feat. TT
Agility: It’s On – Amanda Myers
Interval: Like A Rainbow – ReCon & Demand
Power: Do You Love Ya’ Hardcore? – Northern Accelerators
Lower Body Conditioning: Club Can’t Handle Me – Chani
Core Conditioning: Start Without You – Alexandra Burke feat. Laza Morgan
Cooldown: One Day At a Time – Mondo Libre
BODYPUMP 77 tracklist
Warmup: Commander – Spacegliderz
Squats: It’s My life – Swade
Chest: DJ Got Us Fallin’ In Love – Usher feat. Pitbull
Back: Hold Me Tonight (Manox Remix) – Manian
Triceps: I Like It – Tokyo Haze
Biceps: Diamond Eyes (Boom-Lay Boom-Lay Boom) – Shinedown
Lunges: Only Girl In The World (E-Nergy Remix) – Nick Skitz vs DJ Lotus
Shoulders: Ti Sento – Scooter
Abs: We No Speak Americano – Yolanda Be Cool vrs DCUP
Cooldown: One Last Chance – Daughtry

BODYSTEP 83 tracklist
Warmup: Dynamite (Studio 88 feat. Juno Mars – DJ KTW Mix)
Step Warmup: Joyful Sound (Mariana Riley)
Step Orientation: I Like It (Tokyo Haze – Muller Mix)
Step Athletic: If I Had You (Kelly Duncan)
Mixed Strength: The Roof Is On Fire (Danger Crew feat. MC X)
Power Peak: Scream If You Wanna Go Faster (Mandy Brewer)
Step Recovery: My First Kiss (3OH!3 feat. Ke$ha)
Party Step: Take It Off (Rio G)
Speed Step: Big And Bad (Jimmy Swagger)
Peak: Commander (Spacegliderz – Club Mix 2)
Recovery/Leg Strength/Balance/Abs: Hungry Like The Wolf (Norwegian Sound)
Cooldown/Stretch: Choose You (Stan Walker)

BODYJAM 56 tracklist
Warmup: Somebody To Love (Usher)
Isolations: Gimme Dat (Ciara)
NY Jive: Tu Vuo’ Fa L’ Americano (Fiorello, Matt Damon and Jude Law)
NY Jive: We No Speak Americano (Morris Corti Vs Mattara Remix – Yolanda Be Cool vrs DCUP)
NY Jive: Bon, Bon (Pitbull)
NY Jazz: Baby I’m Yours (Aeroplane Remix – Breakbot)
NY Jazz: Teenage Crime (Axwell & Henrik B Remode – Adrian Lux)
Recovery: Bye Bye Bye (N Sync)
NY Hottness: Only Girl (In The World – DJ Pierce feat. Nekisha Strickland)
NY Hottness: Miami 2 Ibiza (Jonny ‘Rezza’ Reznik)
NY Hottness: Hot Tottie (Usher feat. Jay-Z)
NY Hottness: Louder Than Words (Bodytronixx)
Groove Down: Loca (Shakira)

RPM 50 tracklist
Pack Ride: Club Can’t Handle Me (Flo Rida feat. David Guetta)
Pace: Teenage Dreams (Stardancer II)
Hills: Raindrops (Hypasonic Remix – Sash! feat. Stunt)
Mixed Terrain: Beautiful Day (Global Nation)
Intervals: Watercolour (Blau)
Speed Work: Poppiholla (Chicane)
Mountain Climb: Sweet Dreams (Cansis Remix – Rec. Pro)
Ride Home: Shattered (Turn The Car Around – O.A.R)
Stretch: Letting Go (Dutty Love – Sean Kingston feat. Nicki Minaj)
Bonus Track 3 – Hills: Ravers In the UK (Jorg Schmidt Remix – Manian)
Bonus Track 5 – Intervals: Rebel Yell (Scooter)
Bonus Track 6 – Speed Work: Secret Love (Jordan & Baker Remix – Ian Van Dahl)

BODYCOMBAT 47 tracklist:
1a: Dynamite (Kritikal Mass Radio Edit) – Jason Born
1b: Love The Way You Lie (KM Hands Up Remix) – Other Ego
2: Let Me Hear You Scream – Kartsy Wolfbain
3: Make You Mine – Lisa Lowe & BamBam
4: Fire – Scooter
5: The Warriors Code – Dropkick Murphys
6: Feels Like A Prayer (Clubstar Remix) – Meck feat. Dino
7: You’re Going Down – Badlands Inc
8: Release Me – Linzi Paul
9: Beautiful Monster (Full Vocal La La Sessica Mix) – Mick Lion
10: Just The Way You Are – Bruno Mars

BODYVIVE 18 tracklist
Rise & Shine: Million Dollar Bill (Freemasons Mix Show – Whitney Houston)
Connect & Go: Takes Me Higher (J.Williams feat. Dane Rumble)
Dance Cardio: Reet Petite (John Henry)
Interactive Cardio: You Keep Me Hanging On (Tone Tonic)
Fitness Cardio: Panama (Workout Mix – Power Music)
Tai Chi & Yoga: Never, Never Gonna Give You Up (Lisa Stansfield)
Balance & Leg Strength: For Your Entertainment (Brad Walsh Remix – Adam Lambert)
Strength 1 – Triceps & Shoulders: I’m Outta Love (Anastacia)
Strength 2 – Hips, Thighs & Butt: More (Usher)
Ab Strength: Hey, Soul Sister (Train)
Back Care: Can’t Take My Eyes Off You (Frankie Valli)
Release & Restore: Here With Me (Dido)

SH’BAM 3 tracklist
1. Release Me – Linzi Paul
2. I Like It – Tokyo Haze
3. Don’t Want To Go To Bed Now – Southern Light
4. We No Speak Americano (Friday Night Posse Remix) – Yolanda Be Cool vrs DCUP
5. Drummer Boy (Original Version) – Alesha Dixon
6. Dynamite – Studio 88 feat. Juno Mars
7. Total Eclipse of the Heart (Spit & Polish Radio Mix) – Diva DJ’s vs Nicki French
8. Waka Waka (This Time For Africa) – Shakira feat. Freshlyground
9. Girlfriend (Dr. Luke Mix feat. Lil Mama) – Avril Lavigne feat. Lil Mama
10. Club Can’t Handle Me (Human Jive Club Remix/Radio Edit) – Chani
11. Fame – Mandy Brewer
12. Break Your Heart – Audiogroove

BODYBALANCE 52 tracklist
Tai Chi Warmup: Airplanes (B.o.B. feat. Hayley Williams of Paramore)
Sun Salutations: Daylight (Delerium)
Standing Strength: Give Love (Giving2living Mix – MC Yogi)
Balance: If I Could Turn Back The Hands Of Time (R. Kelly)
Hip Openers: Set The Fire To The Third Bar (Southern Light)
Core – Abdominals: Love Generation (DJ Reflex)
Core – Back: Crossfire (Mike Stone)
Twists: This Ain’t A Love Song (Scouting For Girls)
Forward Bends – Hamstrings: Stop Crying Your Heart Out (Leona Lewis)
Relaxation: Eternal OM (Warm Breath)
Meditation: Lux Mundi (Sunrise After a Long Night – David Keenum)

新年祈愿

祈求天下太平、国泰民安、家人身体健康、出入平安、工作顺利、财源滚滚来 ^-^

于台北龙山寺 2011年1月20日

检讨2010年绩效

转眼又一年，是时候检讨和领个人的成绩单的时候。

去年给自己定下2010 Life Goes On的4项KPI：

1)事业 - KPI 如果有机会，希望能出国工作或在目前的工作有进一步的提升。
检讨结果：失败
原本有机会出国工作的机会有了变数，目前的工作也没有进一步的提升，还在原地踏步，更加像开倒车。
目前的工作也面对巨大的改变，公司组织架构的变更，这未来的路充满更大的挑战。

2)家人 - KPI 2009年回家的次数太少了只有区区的2次，2010最少每3个月回一次，一年最少4次。
检讨结果: 一半失败
并没有达到原本定下每3个月回家一次的目标。今年虽然回家4次，1次农历新年，1次开斋节和2次朋友结婚，但是每次都来去匆匆，和家人在一起的时间少之又少。路途遥远永远是借口。

3)财富 - KPI 寄望牛市来临，能有多一点钱能奢侈地去旅行。
检讨结果：完全失败
今年现金流量紧缩，很多意外的支出还有人情债，储蓄与投资计划完全没达到预期的目标。今年自费的旅行也只有区区的两次，4月的曼谷和11月的江南游。

4)健康 - KPI 纪律每星期最少5个Body Step,Body Attack, 开始上Body Pump and Body Balance.
检讨结果：成功一半
维持养成平均每天运动一小时习惯，今年也开始学习了Body Pump。
遗憾的是，感觉今年的健康有明显的落差，感觉容易发热气和伤风感冒，吃了很多Panadol。

总结:2010年只能用四个字来形容[有过有失]

检讨：今年在任何事情上都很懒散，不积极。感觉就是“过一日就过一日”般，完全没有明确的目标和方向，导致2010年仿佛在晃晃中度过了。再这样下去真的要不得！！！

今天学了一句有意思的话：
Nothing is going to change if YOU don't.
And when you're READY, everyday CAN be New Year

检讨后再出发！ 期待新一年的来临，很多目标和理想要去实现，接受更大的挑战。

提醒自己

比尔·盖茨退休前写给青年人的十条忠告：

1.社会充满着不公平的现象。但你先不要想去改造它，只能先适应它。

（因为你管不了它。）

2.世界不会在意你的自尊，人们看的只是你的成就。在你没有成就以前，切勿过分强调自尊。

(因为你越强调自尊，越对你不利。)

3.你只是中学毕业，通常不会成为CEO，直到你把CEO职位拿到手为止。

（直到此时，人们才不会介意你只是中学毕业）

4.当你陷入人为困境时，不要抱怨，你只能默默地吸取教训。

（你要悄悄地振作起来，重新奋起。）

5.你要懂得：在没有你之前，你的父母并不像现在这样“乏味”。你应该想到，这是他们为了抚养你所付出的巨大代价。

（你永远要感恩和孝敬他们，才是硬道理。）

6.在学校里，你考第几已不是那么重要，但进入社会却不然。不管你去哪里，都要分等排名。

（社会、公司要排名次是常见的事，要鼓起勇气竞争才对。）

7.学校里有节假日，到公司打工则不然，你几乎不能休息，很少能轻松地过节假日。

（否则你职业生涯中一起跑就落后了，甚至会让你永远落后。）

8.在学校，老师会帮助你学习，到公司却不会。如果你认为学校的老师要求你很严格，那是你还没有进入公司打工。因为，如果公司对你不严厉，你就要失业了。

（你必须清醒地认识到：公司比学校更要严格要求自己。）

9.人们都喜欢看电视剧，但你不要看，那并不是你的生活。只要在公司工作，你是无暇看电视剧的。　　　　 （奉劝你不要看，否则你走上看电视连续剧之路，而且看得津津有味，那你将失去成功的资格。）

10.永远不要在背后批评别人，尤其不能批评你的老板无知、刻薄和无能。

（因为这样的心态，会使你走上坎坷艰难的成长之路。）

2010 Q4 Les Mills Tracklists - Telephone is on BP76

BODYATTACK 71 tracklist

Warmup: One Love (B-Tastic Remix) (Pi)
Mixed Impact: Good Times (Turbo)
Aerobic: Mama Do (Maddy Ryan)
Plyometric: Swing (MC Joe & The Vanillas)
Upper Body Conditioning: Gettin’ Over You (Computer Love)
Running: In My Head (Young Drake)
Agility: Would You Raise Your Hands? (Rogue Traders)
Interval: On My Way (Digital Rush)
Power: Jumping All Over The World / Welcome To The Club (Scooter / Manian)
Lower Body Conditioning: Upside Down (Paloma Faith)
Core Conditioning: Winner (Jamie Foxx feat. Justin Timberlake & T.I.)
Cooldown: Sign Of A Victory (Sandy Lewis)


BODYPUMP 76 tracklist

1: The Climb (Almighty Essential Radio Edit) – Almighty Pop Factor
2: Telephone (Original Radio Edit) – Pandora BX
3: Beautiful Day – Lee Jones
4: Pyromania – Sun Flash
5: My First Kiss – 3OH!3 feat. Ke$ha
6: Not Myself Tonight – Christina Aguilera
7: Storm – DJ Lotus
8: Bring It Back – Paffendorf
9: Cooler Than Me – Mike Posner
10: The Truth – Kris Allen


BODYSTEP 82 tracklist

Warmup: Things That Go Bump In The Night (Ultra Ego)
Step Warmup: Thriller (Classique)
Step Orientation: Dress You Up (Melanie Z.)
Step Athletic: Broken Heels (Sandy Minx)
Mixed Strength: Addams Groove (Mad Playaz)
Power Peak: Knock On Wood (Rhythm Twins feat. Yolanda)
Step Recovery: Just A Little Bit (Kids Of 88)
Party Step: So Fabulous, So Fierce (Freak Out) (Bounce, Bounce, Bounce!!)
Speed Step: Bad Reputation (Badlands Inc)
Peak: Not Myself Tonight (DJ Reflex)
Recovery/Leg Strength/Balance: Love Kills (Sander Klien)
Pushups/Abs: Kick A*s (Pistolet)
Cooldown/Stretch: Sweet Dreams (Beyoncé)


BODYJAM 55 tracklist

Warmup: Favorite DJ (Clinton Sparks)
Isolations: Shawty Get Loose (Lil Mama feat Chris Brown & T-Pain)
Hip Hop: Baddest Gangsta Ballet Dancer (Big Poppin G)
Hip Hop: DJ Got Us Fallin’ In Love (Usher feat. Pitbull)
Salsa 2010: Andale (Nicola Fasano & Steve Forest South Beach Mix) (Stereo Palma)
Salsa 2010: Livin’ La Vida Loca (Pablo Flores English Radio Edit) (Ricky Martin)
Salsa 2010: Samba All Night (Extended Version) (Bellini)
Salsa 2010: Samba De Janeiro 2010 (Manuel De La Mare Smash) (Bellini)
Recovery: Carry Out (de la Roche)
Show Me Jam: Gettin’ Over You (Computer Love)
Show Me Jam: Hotel Room Service (03 Remix) (Pitbull)
Show Me Jam: Not Myself Tonight (Laidback Luke Mixshow Edit) (Christina Aguilera)
Show Me Jam: Show Me Love (Danni Oak)
Groove Down: Rapture (Alicia Keys)


BODYCOMBAT 46 tracklist

1a: Teenage Dirthouse (Topmodelz Radio Edit) – Patrick McFly
1b: Black Betty – Masia
2: Shut Up & Kiss Me – Spacegliderz
3: Truly, Madly, Deeply (S&B Remix) – Cascada
4: Kalinka (Russian Hit Mix) – Captain Jack / Kalinka – Za No Za
5: Contagious – Boys Like Girls
6: Spitfire – GhostHunter
7: Braveheart 2006 – Frantic & Gammer
8: I Surrender (Hixxy Hardcore Remix) – Cadence
9: Take It Off – Ke$ha
10: Wait Till You See My Smile – Alicia Keys


BODYBALANCE 51 tracklist

Tai Chi Warmup: Breathe (Slater)
Sun Salutations: Gorecki (Unit Three)
Standing Strength: I Got You (Leona Lewis)
Balance: I’m Yours (Jason Mraz)
Hip Openers: Empire State of Mind (Part II) (Alicia Keys)
Core – Abdominals: Pocketful Of Sunshine (Natasha Bedingfield)
Core – Back: I Run To You (Epiphany Joy)
Twists: Sign Of A Victory (Sandy Lewis)
Forward Bends – Hamstrings: The Only Exception (Paramore)
Relaxation: Lovesong From The Mountains (Deuter)
Meditation: Awaken The Dawn (Stanton Lanier)


RPM 49 tracklist

Pack Ride: California Gurls (Bodytronixx)
Pace: If I Had You (Adam Lambert)
Hills: Russian Roulette (Blunatix Meets B-Tastic Remix) (Felix DJ)
Mixed Terrain: Spin (Cassette Kids)
Intervals: Propane Nightmares (Southern Light)
Speed Work: Never Cry Again (Extended Mix) (Dash Berlin)
Mountain Climb: Blade (Jon Doe & Kutski Remix) (Warp Brothers feat. Red Monkey)
Ride Home: Never Hold You Down (Guy Sebastian)
Stretch: Solo (Iyaz)


BODYVIVE 17 tracklist

Rise & Shine: You Should Be Dancing (Bee Gees)
Connect & Go: Mercy (DJ Pete Fierce feat. Annie Lee)
Dance Cardio: Get Down On It (Workout Remix) (Big Mama)
Interactive Cardio: Flames Of Paradise (White Clouds)
Fitness Cardio: My Life Would Suck Without You (Kelly Clarkson)
Tai Chi & Yoga: Prayer For The Dying (Seal)
Balance & Leg Strength: My Prerogative (Gauze)
Strength 1 – Biceps & Shoulders: Get The Party Started (P!nk)
Strength 2 – Hips, Thighs & Butt: Dirrty (Christina Aguilera feat. Redman)
Ab Strength: Love X Love (George Benson)
Back Care: One Step At A Time (Jordin Sparks)
Release & Restore: Time After Time (Cyndi Lauper)

第陆年

今早才想起前天10月4日已经是我在这公司工作的第6个年头了，真是光阴似箭啊~~

6年前(2004年10月4日)，我只身离乡背井回到原本已经逃离一年的城市生活，向现实低头，年轻人还是比较适合在城市闯一闯的，留在家乡虽然有家人相伴，但生活好像总少些什么。

在同一家公司工作了6年，同样的地点，同样的上司，同样的职位，同样的位子.....一切如常

这6年来除了同部门的同事换了3个外，没什么其他的转变， (唯最难顶的阿炳还不走)

很多人都惊讶，为什么我能在这公司呆了这么久，为什么不换工跳槽，我都一笑置之...

走？并不是没想过要走，尤其是这一年来想要走的念头更强烈，但是还没遇到适合或更好的，

说走就走这么简单吗？我没那么洒脱，我每个月还有一大堆的包袱...要找份靠近家不用每天上大停车场的吉隆坡市中心上班这么容易吗？

与其做生不如做熟，在这里没什么不好，上司对我很好，和同事相处也很融洽(除了阿炳之外) 公司还有前景，又可以出差到中国不同的城市，最重要靠近住家，10分钟到公司，工钱每月准时到户，年终花红加薪也不会少。

6年了，我还会继续呆在这里吗？ 踏入第7年会不会痒，然后离开？

明年今日，我会不会写个第柒年的感想？

天天锻炼

众多的Les Mills Program 中，长期最喜欢Body Attack和Body Step 了。 最近喜欢上了Body Pump 也开始学 Body Jam, 但是就是对Body Combat 没什么兴趣。
上的Program多了，时间表也越来越满了，现在每天最少上一课，1天1小时的运动量应该刚刚好。

I'm Loving it!!

Schedule for October 2010

Monday
Body Jam 635pm@The Curve

Tuesday
Body Pump 635pm@The Curve

Wednesday
Body Step 635pm@The Curve
Body Attack 845pm@The Curve

Thursday
Body Step 740pm@The Curve

Friday
Body Pump 635pm@The Curve OR Maybe
Boday Attack 740pm@The Curve

Saturday
Body Attack 140pm@The Curve

Sunday
Boday Attack 10am@The Curve OR
Body Step 245pm@Manulife