Posted on

Rachel Maynard

 

Rachel Maynard

Personal Trainer

 

Area of expertise:

  • Female Fat Loss & Body Recomposition
  • Individual Nutrition Programming
  • Lifestyle Changes
  • Pre and Post Natal

Qualifications 

  • Certificate III & IV in Fitness
  • Certified Level 1 & 2 Clean Health Coach
  • Boxing Trainer Level 1 & 2
  • Certified TRX Suspension Training

Achievements

  • Establishing a worldwide fitness coaching business, AU and NZ
  • Trained hundreds of clients to achieve their goals
  • Mentor to other coaches in the industry

About Rachel

I’m more than a personal trainer. As Founder and Director at Fitbodies Coaching I have developed a passion for empowering women to become fitter, stronger, more authentic versions of themselves. My aim is to inspire my clients to reach their individual goals and achieve a balanced, sustainable lifestyle that is truly unique to them.

I was born in Melbourne, Australia, grew up in Perth, and have studied and travelled all over the world. As an internationally-trained coach and body transformation specialist, I deliver proven training and nutritional programs that create the best possible results for my clients. Committed to ongoing education, I qualified with Certificate 3 & 4 in 2014 and completed further training in 2015 & 2016. I am also certified as a Clean Health Level 1 & 2 trainer and am an expert in individual nutrition programming. Continually looking for more ways to better myself and my clients, I never stop learning.

I believe in promoting a balanced, sustainable lifestyle which is evident in my dedication to practicing what I preach as both a coach and role model. Through Fitbodies Coaching, I nurture a spirit of camaraderie and support between my clients that extends far beyond the gym walls. Through knowledge, passion and creativity, I continue to inspire women to achieve both physical and mental transformations with truly life-changing results.

Contact
Rachel Maynard
Mobile 020 412 46477
Email rachel@fitbodiescoaching.com.au

Testimonials


I have been training with Rach for almost a year and a half now. I’m really happy with the progress we’ve made. She’s such an awesome trainer and she pushes me to reach my goals. We both work really hard together and she supported me throughout the whole process of getting fitter, leaner, toned and slimmer. I really like how she changed me into someone that’s confident both inside and out. She puts 100% effort into training me and I really appreciate her for that. Couldn’t have done it without her. – Alyssa


I lost 10kg in 4 months with Rach. She is absolutely amazing, incredibly dedicated and one of the most supportive & encouraging people I have ever met. She has changed the way I think about and treat my body. Before training with Rachel I never went near the weight section of a gym and just did cardio. She has taught me so much about weight training, exercise and a healthy lifestyle. She has made me stronger not only physically but mentally as well. Such an amazing and life changing person. If you want results, see her!! 100% recommend. – Frankii


Training with Rach, I have lost 20kg over 21 months and gained a new positive outlook on life. She is incredibly intuitive, knowing exactly when you need a little space, and when to pry a little more, so that together, you can set achievable goals. Similarly in training, she knows when to pull back, and when to push you to your limits. She is extremely caring and has been genuinely delighted with every goal she’s helped me to smash. She is generous with her wisdom and did not hesitate to teach me as much as she could so that I would be well equipped to continue my journey after moving interstate. Despite the distance, she continues to encourage, support and motivate me to keep fit and healthy. Simply put, Rach is not just any ordinary personal trainer – she is a life coach, and I cannot recommend her highly enough! – Bibiana

 

Posted on

PT’s Practice what they Preach 2

Our team of Personal Trainers took part in their own 8 week transformation challenge. Here’s an interview with Gino De Leva about his personal experience.

What was your reason for doing this 8 week challenge? 

The Exodus PTs as a group had been talking about it for a while. I quite like the discipline required for these types of challenges, over and above the physical transformation that one can experience. I have competed in bodybuilding in the past, but haven’t had to work to a deadline for over 8 years. I was interested to see if I could still do it.

Did you have any goals for how you wanted to look/how much you wanted to lose?

I’m all for manageable, maintainable weight loss. With that in mind, I liked the idea of losing 1kg a week. So 8kgs in 8 weeks. I lost 9.1kgs in that 8 week timeframe. It was nice to see abs again too!

9.1kgs is a lot, you would have had to do hours of cardio a day to lose that much weight?

No I don’t enjoy cardio all that much. I probably averaged about 30minutes cardio per session, and I definitely didn’t do it every day for 8 weeks. I prefer hill walking or x trainer. Nothing too extreme or my weights workouts suffer too much, which would have made me enjoy the entire process a lot less. I prefer to let my diet do the work, and it did! You DEFINITELY don’t have to work out for hours and hours EVERY day.

 

Speaking of diet, what did your daily meals consist of? 

It was mostly based on calories. I don’t have set foods that I eat each day, as it gets boring and less likely to stick to. Of course I had my “go to” foods that I enjoy eating such as chicken breast and kumara. But I was still able to enjoy the occasional meal out – and I certainly enjoyed them – but I still did manage to drop 1 kg a week on a consistent basis. Meals out included Lonestar one week, dumplings another week, and a meal at Dockside to celebrate my engagement. Yum!

How did you fight/curb your cravings? 

If you are fuelling your body properly then you shouldn’t get cravings, or only have them on a minimal basis. On occasions that I did, I would have a weight watchers jelly, or a low carb protein bar.

What’s the best advice you have for someone who wants to do their own transformation?

The facts are there – 90% of people that try to lose weight either lose a set amount and then put it back on with sometimes more, or, they try and fail. The percentages are probably higher for the New Years resolution crowd!

That said – it doesn’t have to be hard, but my best advice is to get professional help. Someone who has done it before. Tell them your dreams. It may not be 8 kgs in 8 weeks like me. Maybe you have a holiday or special event you would like to look good for.

To learn more about body transformations or how Gino can help you out see the contact info below:

Mobile: 021 565 742

Email: ginodilevapt@gmail.com

Click here to view Gino’s Personal Trainer profile.

Posted on

Chocolate Bark Superfood

An indulgent yet healthy Christmas treat of dark chocolate bark topped with goji berries, pistachios and coconut
Serves: 4

PREP TIME: 10 MINS

COOK TIME: 3 MINS

TOTAL TIME: 13 MINS

INGREDIENTS:

  • 200g dark chocolate
  • ¼ tsp vanilla extract
  • 2 tbsp pistachios (shelled and halved)
  • 2 tbsp goji berries
  • 1 tbsp desiccated coconut

INSTRUCTIONS

  1. Line a dish with baking parchment. I used an 8x8in dish but you can use a smaller or bigger one depending on how thick or thin you want your bark to be.
  2. Sit a heat proof bowl in a pan of boiling water over a medium heat. Break the chocolate into small pieces, add to the bowl and stir continuously until it has all melted. Add the vanilla and mix well.
  3. Pour the melted chocolate into the parchment lined dish. Top with the pistachios, goji berries and coconut.
  4. Place in the fridge for 30 minutes or until the chocolate has set.
  5. Store in the fridge for up to 1 week.

 

Recipe from Myfussyeater.com

Posted on

Herbed Lemon Garlic Chicken Skewers

Fresh lemon, herbs, and garlic come together in this fast and flavorful marinade.  Complemented with fresh and bright summer veggies in this amazing meal that is under 400 calories!

PREP TIME: 10 MINS

COOK TIME: 15 MINS

TOTAL TIME: 25 MINS

INGREDIENTS:

  • Marinade:
  • 1½ tablespoons finely minced garlic
  • 1 tablespoon fresh lemon zest
  • 4 tablespoons freshly squeezed lemon juice
  • ½ cup minced fresh herbs, I used a mix of basil, rosemary and oregano
  • 1 teaspoon salt
  • ¼ teaspoon pepper
  • 4 tablespoons extra virgin olive oil
  • Skewers:
  • 2 medium zucchini, cut into ½ inch slices
  • 1 large red bell pepper, cut into ¾ inch squares
  • 1 medium red onion, cut into wedges and then ¾ inch squares
  • 1¼ pounds boneless skinless chicken breasts, cut into 1 inch cubes
  • 1 lemon cut into wedges for serving

INSTRUCTIONS

  1. In a small bowl combine garlic, lemon zest, lemon juice, herbs, salt, pepper, and olive oil. Set aside.
  2. Place cut vegetables in a zip lock bag and add 3 tablespoons of the herb marinade. Toss to coat. Place chicken in separate bag and add remaining marinade and toss to coat. Let sit in the fridge for at least 30 minutes and up to 4-6 hours.
  3. Preheat the grill to medium heat. Thread the skewers alternating with meat and vegetables. Lightly sprinkle with salt and pepper. Grill for 3-4 minutes and then flip. Continue to cook and flip when necessary until the chicken is cooked through to 165 degrees.
  4. Serve with lemon wedges and squeeze on top.

Makes 5 servings, serving size is 2 skewers

 Calories: 197  Fat: 7g  Carbs: 8g  Fiber 2g  Sugars: 4g  Protein: 26g

Recipe from The Recipe Critic

Posted on

Pomegranate, Pear and Avocado Salad

This pomegranate, pear and avocado salad is full of delicious fresh flavors. And it’s perfect for the holidays!

PREP TIME: 15 MINS

COOK TIME: 0 MINS

TOTAL TIME: 15 MINS

INGREDIENTS:

SALAD INGREDIENTS:

  • 1 head Romaine lettuce, washed and roughly-chopped into bite-sized pieces
  • 1 ripe pear, cored and diced
  • 1 avocado, peeled, pitted and diced
  • 2/3 cup shelled pistachios
  • 2/3 cup crumbled goat cheese (or blue cheese, or feta cheese)
  • 1/2 cup diced red onion (about half of a small red onion)
  • seeds from 1 pomegranate (here is a tutorial for how to open and de-seed a pomegranate)
  • citrus vinaigrette (see below)

CITRUS VINAIGRETTE INGREDIENTS:

  • 1/3 cup orange juice (freshly-squeezed, if possible)
  • 1/4 cup white balsamic vinegar (or white wine vinegar)
  • 1 tablespoon honey, if needed to sweeten
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly-ground black pepper
  • 1/3 cup olive oil

 

TO MAKE THE SALAD:

Add all ingredients together in a large bowl and drizzle on the dressing.  Toss until combined.  Serve immediately.

(*Tip: To prevent the diced avocado from browning while sitting out, toss it beforehand in a few tablespoons of lime or lemon juice.)

TO MAKE THE VINAIGRETTE:

Whisk all ingredients together for 30 seconds until combined.

Recipe reposted from: www.gimmesomeoven.com

Posted on

P.T.’s Practice what they Preach

Our team of Personal Trainers took part in their own 8 week transformation challenge. Here’s an interview with Sasha Temaru about her personal experience.


What inspired you to do this 8-week challenge?

It was an awesome way to show my clients that even PTs struggle from time to time to find balance, to set goals, to exercise and to stop with the excuses. After helping my own clients with their transformations, it was time I applied the same process to myself.

I wanted to be held accountable to someone, and as a trainer, I strive on competition so I asked the other PTs if they would like to take on the challenge. Sure enough, we soon had a competition on our hands!


Did you need to mentally prepare yourself for this challenge?

Although this didn’t require as much mental preparation as my body building competitions, I still had to be prepared to change my current training and nutrition plan. I set myself achievable goals and stuck to them – I wanted to find ways to maintain my changes even after the challenge had finished.


What was the easiest part of the transformation?

Exercise! I love to test my limits and push myself to the max to see what my body is capable of doing. Don’t get me wrong, like everyone there were days when I didn’t want to train because I was tired, was too busy, or wasn’t motivated. But you just have to push through and carry on with the plan. I always felt a sense of achievement afterward. 

I enjoy doing HIIT (High Intensity Interval Training), weights and boxing. My tip to you is to find exercises that you love doing. Get your heartrate up and your endorphins flowing!


What was the hardest part of the transformation?

Coming from a bodybuilding background – the hardest part was not restricting my diet. Once I got to the halfway mark and saw my progress photos I was extremely hard on myself but I constantly reminded myself that I wasn’t competing in a show and shouldn’t compare it to that.

My ultimate goal was to find balance – and I found it.


What did your diet consist of?

I eat pretty healthy to begin with so this was a great opportunity for me to test new recipes and try something new like Quorn mince (yum!) and chicken as it was lower in fat and high in protein. I didn’t take out sauces or salts, and I still had a high amount of carbohydrates in my diet. I made sure I was eating everything in moderation and eating wholesome meals.

When I did indulge myself I chose better options like sushi, kebabs, salads, salmon and a donut here and there! But I knew if I worked hard enough during the week I would be able to treat myself with something sweet, so it’s just about being more disciplined. Easier said than done I know! I did give in a few times, I won’t lie…did I let it get me down? Absolutely Not! I ate it, and then I moved on. Food is not the enemy.


What’s the best advice you have for someone who wants to do their own challenge?

Be sincere about your motives, and set yourself realistic, attainable goals…Of course having a PT to help you doesn’t hurt either! Excuses will try to get the better of you, life will throw you curveballs, and sometimes you will occasionally give in. Don’t punish yourself for having a treat! It isn’t called a CHALLENGE because it’s easy, and your discipline will definitely be tested.

 

Intakes for Sasha’s next 12 week challenge No Regrets starts 23 January. Contact Sasha for more info:

Mobile: 027 222 7660

Email: sashatemaru@hotmail.com

Click here to view Sasha’s Personal Trainer profile.

Posted on

New Year New You

6 WEEK TRAINING PROGRAMME – FOR MEN AND WOMEN

Do something today that your future self will thank you for.

Do you find yourself setting New Year’s resolutions each year but never sticking to them? Then we have the solution for you. Join Sasha’s NEW YEAR NEW YOU 6 week training programme!

Start a brand new 6 week health and fitness journey with Sasha on the 23rd of January.

Train twice a week on Monday’s and Wednesday’s at either 6am or 6pm.

Why wait…get your health and fitness goals set for 2017 now. This 6-week program is designed to help kick start your year on a positive note.

You will receive:

  • 2 Trainings Per Week
  • Nutrition Advice
  • An Exercise Booklet
  • Access to a Private Online Group
  • Ongoing Support

Cost: $250

With only 10 spots available, make sure you register early to avoid missing out.

Register online via the button below

Contact Sasha Temaru for more information.

Mobile: 027 222 7660

Email: sashatemaru@hotmail.com

Click here to view Sasha’s Personal Trainer profile.

Posted on

Lucy Gijsbers

Lucy Gijsbers 

Fitness Consultant

Area of Expertise

  • Strength Training
  • Weight loss
  • Nutrition

Qualifications

  • Certificate in Personal Training – NZIHF
  • Diploma in Sports and Exercise Nutrition
  • Comprehensive First Aid
  • Certified Power Instructor
  • ExoCircuit Instructor

Exercise has almost always played a big part of my life – the ‘almost’ referring to times I wasn’t looking after my health and fitness but knew I should be!

When I was a youngster I used to be involved in various competitive sports, but I have to say that this came to a bit of a lull once I started going to Uni and demolishing a block of Cadbury white milk bubbly chocolate per day. At this stage I’d go running maybe once a week at most for about 20 minutes in an attempt to curb the growth of my waistline but it didn’t make any difference. Eventually things got to the stage where I decided that I had to do something about my bad habits and I came in to Exodus for a trial.

Despite my apprehensions, which stemmed from never having attended a gym in my life, I really loved the Exo-Circuit, Box-Circuit and Power classes at Exodus and from that point on I became a bit of a gym junkie! The classes fitted in great with my schedule and I found them to be much more motivating than working out alone.

I then started to incorporate weight lifting into my training. To start with I got a buzz out of seeing the progress I was making – an extra 2.5kg here and there added up quickly. Now I try to never skip a weights session. It’s tough work but I feel great afterwards and am so much stronger now than when I started.

With classes and strength training making good progress I decided I needed to test out my cardio fitness. I had done a bit of running before so decided a half marathon was the way to go. I trained with the Exodus Run Group in late 2015/early 2016 and 12 weeks later I ran the half marathon at the Wellington Round the Bays. Despite some very sore legs screaming bloody murder at me around the 16km point I managed to finish. Maybe one day I’ll be convinced to try another, but for now I prefer shorter trail runs!

Overall, whether it be cardio, weights or classes I like a challenge and it’s always satisfying seeing how much one can achieve with a bit of dedication and with the right training (and of course a lot of willpower)! I still don’t have that much willpower when it comes to chocolate though.

Please come and have a chat to me! If you need any help achieving your fitness and/or nutrition goals I would be delighted to help!

Contact:

04 978 9700

fitness.team@exodusclub.co.nz

Posted on

Member Success Story

Member Success Story

As a 21 year old girl who didn’t feel super confident with weights, I was a little nervous to start training seriously at Exodus.

The first few times walking up those stairs I felt I was intruding on a male dominated zone of advanced guys who knew exactly how to utilize their space to their best advantage. I admit, it was intimidating and I felt a bit silly walking around trying to figure out what each machine does and how on earth to use it (still happens!).

Coming from a running background as a committed participant of the weekly Exodus running group, I had cardio down pat. But I never really felt it was something I was passionate about, or passionate about improving. In August, I decided to start ‘shredding for summer’ which consisted of lowering my calories and focusing on weight training. It’s been 8 weeks and I have already achieved some goals and have learnt so much about fitness, dieting, my own body and most importantly, making gains!

Sticking to this shred has become a huge priority in my life, and I spend a lot of time researching ways to maximise my knowledge for gym sessions by not just googling fitness models, but simply asking the Exodus staff! They are all so useful and genuinely want to help and chat. I soon realised it wasn’t the buff dudes who put me off, it was my lack in confidence and ability to actually go up there and train hard.  

Just a couple of my favourite exercises now include dead lifts and squats! These are great exercises for tracking how much weight I’m lifting and give me the option to mix up the variations. These compound lifts aren’t easy-peasy and along with physical strength, definitely take a bit of mental preparation to psyche me into it- but that’s all part of the fun! A common misconception women have is that lifting weights makes them ‘bulky’ or ‘manly’- but this is not true. In fact it makes you leaner, stronger and empowered!

My advice to anyone who is a little nervous about training, especially alone, is to either ask the staff from the Membership team to the Fitness team, OR do what I do and put on an upbeat/empowering song and own those stairs! And remember, everyone has had to walk up those steps for the first time at some point.  I can now say I’m familiar with about half of the space and still learn more every session. It is truly motivating to know that there is still so much more to learn about the gym life, and even more rewarding when I start to see my abs come out of hiding! – Hannah

Posted on

Virtual Classes

Virtual Classes

Group Exercise Studio Level 1  |  30 or 60 mins  |  Intensity: ■■■■■ to ■■■■■

Classes are held in the Group Exercise studio via a projector and screen during off peak hours when LIVE classes are not able to be scheduled. There are 30min options which are more intense, and 60min options for the full length class. It also gives new comers the opportunity to build confidence before trying a LIVE class. With five different Virtual Classes to choose from there is a class to suit everyone. Check out our timetable to see when the new Virtual Classes classes are scheduled.

AXIS

30 minute focus on your foundation – the core. Create stability from the AXIS, the middle of your body, the basis of all movement, then layer on mobility, strength and power. Move like never before, beginning from the core, and reach farther than you thought possible.
EQUIPMENT REQUIRED: Optional plate, towel and/or barbells may be required.
INTENSITY: ■■■■■

RIP

RIP is a barbell workout that incorporates functional orthopedic strength training. Every movement plan is attacked using weights and body weight. Featuring safe and motivating exercises, and great music to create a thrilling group fitness atmosphere.
EQUIPMENT REQUIRED: Barbell, plates, step and optional dumbbells
INTENSITY: ■■■■■

RIP30

Get functionally strong as a result of this express version of RIP. Bodyweight exercises such as plyometric hops, push ups, tricep dips and tricep pushups challenge and move you beyond your current plateau.
EQUIPMENT REQUIRED: Barbell, plates, step and optional dumbbells.
INTENSITY: ■■■■■

WAR

WAR is an exhilarating total body workout where a fusion of martial arts meets chart-topping music. Learn how to punch effectively, kick safely, and perform hooks and uppercuts like the pros.
EQUIPMENT REQUIRED: Just bring the fight!
INTENSITY: ■■■■■

WAR30

WAR 30 is a Mixed Martial Art athletic training set to motivating music, made to fit in an express time slot. Easy to follow fight patterns and drills create a HIIT effect that will give your classes all they need to improve their cardiovascular strength and endurance.
EQUIPMENT REQUIRED:  The right attitude to kick some butt!
INTENSITY: ■■■■■

INSANITY

Ready to push yourself and get INSANE results? Prepare to Dig Deep and have fun in this high-intensity cardio workout. Each 30 minute   ‘experience’ will get you closer to the body you want as you perform challenging drills designed to test your limits—but with modifications designed to accommodate all fitness levels.
EQUIPMENT REQUIRED: Ability to dig deep will be needed for this one!
INTENSITY: ■■■■■ 

TRANSFORM

Transform unites yoga and sport in a refreshing and unique journey featuring traditional yoga poses and sport-influenced movements including plyometrics and strength exercises. A 30 minute mind/body experience unlike any you have done before.
EQUIPMENT REQUIRED: Yoga mat may be required.
INTENSITY: ■■■■■