The Wellington Round the Bays is coming!
Sunday 19 February 2017

Exodus will again be entering a team in the 2017 edition of Wellington’s most iconic running and walking event of the year and we want you!

With loads of events and categories there is an distance to suit everybody. There’s the 6.5km fun run or walk, the 10km run or walk and finally the half-marathon run or walk. The weather is always excellent, ahhmmm. A flat course and some stunning Wellington scenery makes Round the Bays perfect for competitors, recreational joggers and walkers alike.

The event finishes at Kilbirnie Park where the fun continues with live music, good food, a great atmosphere and other fun activities for all ages.

In addition to these awesome extras, as a member of the Exodus RTB Team, you will be able to come along to our picnic area to enjoy some tasty post-race food and drinks and a complimentary 10min massage which has proven to be very popular in the past. With our own private bag-drop your bags will be waiting for you at the picnic site so you can quickly grab anything else you need after the event.

Looking for some new gear to run in? Buy an Exodus RTB Singlet/T-Shirt so that you’re looking sharp during your pre-race training and on the day. There will be samples available for you to try on closer to event day.

Looking for some extra support? Exodus will be running some walk and run groups over the Summer so keep your eyes peeled for more info on our website and Facebook page.

Any family or friends of Exodus members can also enter with you! They receive all the same benefits you do from joining the Exodus RTB Team, PLUS – when any or your family or friends join our team they receive free access to Exodus up until the event so the earlier they sign up the longer they can use Exodus to train for their walk/run!

The costs of entering the Exodus RTB 2017 Team for each event are:

6.5km $40 

6.5km Youth $20 (Youth age is 18 on the day of the race 19^th Feb 2017)

6.5km Buggy walk $35

10km $50 

Half-marathon $90 

If you are interested in joining the Exodus RTB 2017 Team please fill out the online registration form below and we will be in contact to welcome you to the team! Confirmation of your registration cannot be completed until you have paid for your Exodus RTB entry at Exodus reception either in person or on behalf of someone else.

Register Online

For most people, losing even a few kilos of fat will make a drastic difference in overall appearance and muscle definition. So if you are looking to get lean for the summer by trying a fun, motivating, but tough program which is suitable for ALL fitness levels, then you have come to the right place!

Weekly focus:

Legs, Stomach & Arms
Strength and Fitness Challenges

Cost: $50 Per Week (5 x 60min Sessions). Registration Fee $100 (covers first 2 weeks).

Times: 

STARTS 9th JANUARY

Monday 6:30pm – 7:30pm

Tuesday 6:30pm – 7:30pm

Thursday 6:30pm – 7:30pm

Friday 6:00am – 7:00am

Saturday 7:00am – 8:00am

Membership Includes: 

• Fortnightly Progress Points (Body Fat % and Muscle / Body Measurements)
• Exclusive Facebook Group & Support
• End of Series Dinner / Prize giving

Location: Waitangi Park

Register by 7th January via email: b.richens.trainer@gmail.com

Brent Richens is a Trainer for Australasia’s Premier Bootcamp with over 400 sessions.

Click here to view Brent’s Personal Trainer profile.

Want the perfect peach for summer?

Then Sasha’s 6 week Glute program is for you! Learn how to lift, shape and tone your glutes with various exercises.

The benefits of training your glutes isn’t all about appearance (that’s just a bonus side effect!).

Your glutes are the largest and strongest muscles in your body. They consist of three different muscles: gluteus minimus, medius and maximus. The three muscles work together to abduct, rotate and extend the hip. 

Prevent injury

By having strong glutes we prevent your risk for injury in the knees, lower back, hamstrings and groin. Weak glutes can cause an imbalance in the hip.

Increase performance 

Glutes are responsible for accelerating, decelerating, changing directions and creating explosive power in jumps. Athletes with strong glutes will be faster, more efficient and explosive in their movements than athletes with weaker glutes.  

Posture 

So many of us have jobs that require sitting all day, we then suffer from poor posture, tight, shortened hip flexors, weak hips and glutes that forget to activate. To strengthen glutes try adding squats, lunges and deadlifts to your current training routine, making sure you stretch out properly to improve posture.  

 

Required fitness level: Beginner, intermediate and advanced  

Date: Starts 27^th September with 1 session a week for 6 weeks

Length: 60 mins per session

Cost: $240 for all 6 weeks

Numbers are limited so book now to ensure you don’t miss out!

Contact Sasha – Phone: 027 222 7660   Email: sashatemaru@hotmail.com

Register Online

How to Get Started With Weightlifting

Weight training is an excellent way to improve your strength, develop muscle mass, and to raise your overall level of fitness. Starting out lifting weights can seem a little daunting, but you will quickly learn about the different types of weightlifting equipment available and to understand the variations in the lifts used in both weightlifting and powerlifting.

Determine Your Weightlifting Goals

Define what you personally want to achieve from weight training. It might be to enhance athletic performance, increase body mass, maximise strength or to lose weight.  It is a good idea to enrol in a gym where you can get expert advice and instruction and also try out a wide range of different weightlifting equipment. When starting out, the machines found in a gym can help a beginner, who likely has less integrity in the joints and lacks core stability. Machines found in gyms can support weaker body areas while allowing individual muscles to be strengthened before progressing onto the use of free weights.

Establish your Weightlifting Routine

It is really important to develop the correct form and good lifting habits to prevent frustration and possible injury. Take advantage of a gym to master the basic techniques with professional instruction, and to establish a realistic, personalized and safe routine. Gyms also have the benefit of being fitted out with the whole range of weightlifting equipment, including dumbbells, barbells, weight benches, and bumper plates. This will allow you to learn how to utilise each piece of equipment safely and effectively.

When starting out you should aim to train two or three times a week with complete days of rest in between. In just twelve weeks you can expect to see notable results.  It is vital to first master the correct technique using very little or even no weight. All movements should be executed in a calm and controlled manner. You actually get more benefit from a lift performed slowly, as this produces greater muscle tension without overstraining your joints.

Dumbbells and Barbells Explained

Dumbbells are a good training tool to start out with as they are small, compact and you can use them anywhere. They are particularly useful for noting and remedying imbalances between one side of your body and the other. Some dumbbells have weights that can be adjusted so you can gradually increase both the weight and the number of repetitions as you gain strength. For maximum fitness gains you should complete your set of repetitions, then rest for 1-2-minutes and repeat.

Barbells are excellent for building strength, as they allow you to advance clearly and slowly by increasing week by week the amount you lift. Barbells are lifted using both hands at once and different lifts work out different parts of the body. Lower body movements such as the deadlift begin with the bar on the floor, for others like the squat or the press you will also need to invest in a rack and a bench. Add more weight plates or bumper plates to increase the weight gradually – not more than 5% each time, and slowly increase the repetitions again with each new weight you attempt. When you can comfortably perform 30-repetitions it is time to increase the weight again.

If The Shoe Fits…

As you advance you might want to invest in some weightlifting shoes which are specially designed to maximise the force that you can exert. Once you get bitten by the bug and discover how much more energy you have, and how much better you feel and look, you may decide to go on and learn more about the sports of Olympic weightlifting and powerlifting.

As a beginner, remember to start out slowly and build your abilities as a weightlifter in a safe and sustainable fashion. Make sure that you have access to the right weightlifting equipment, take the time to learn the proper form and technique, and stick to your routine.

For more information on weightlifting talk to one of our Fitness Consultants or see one of our expert Personal Trainers.

Join PT Kieran Drew for a 6 Week Strength Builder

Learn the correct techniques for the three main lifts – Squats, Bench Press and Deadlift.

This 6 Week Strength Builder starts on Monday 1st August and runs continually for 6 weeks. 

Designed for males and females this programme is aimed at beginners and intermediate lifters who want to increase their strength and improve technique for these 3 key lifts. Each session will be personalised so that you achieve the most from your lifts and can really focus on improving your technique.

You’ll receive one PT session per week for six weeks as well as nutrition and supplementation handouts specifically tailored for strength building.

BOOK NOW AS SPACES ARE LIMITED

To find out more or book your space contact Kieran today: 

 027 350 5091
 kieran@gobeyondtraining.co.nz

Check out Kieran’s PT profile here.

Need a challenge this Winter? Then we’ve got the one for you!

If you have missed out on TopRide Hardcore then our Le Cardio de Kiwi course will keep you fit and healthy over the cold Winter period.

Bike, Run and Crosstrain your way from Auckland to Wellington – a total of 658km over six weeks starting Monday July 4th.

Stay fit over Winter by:

• Burning tonnes of calories
• Toning and sculpting your legs
• And giving your cardio system a serious boost!

You can also do any running or cycling outside of the gym – you just need to remember to log it manually so we get your figures right! TopRide classes are included too!

FREE ENTRY – all you need is a Fitlinxx ID number to track record your progress! See the Fitness Team to get a Fitlinxx ID if you don’t already have one.

You can enter as part of a team of 2 or 3, or you can opt to go it alone – a great test of commitment and determination.

Sign-up at the Fitness Desk or online. Registration closes Monday 4th July.

 Register Online

BACK BY POPULAR DEMAND… TOPRIDE HARDCORE 2016

NEED A BIGGER, LONGER CHALLENGE? TAKE YOUR FITNESS TO THE NEXT LEVEL!

2 July – 20 Aug | 9:30am-10:50am | Saturday mornings.

TopRide Hardcore is a tough, extended 80 minute class. You ride through various 30km ride profiles to challenge all areas of your fitness! If you haven’t tried Topride Hardcore before don’t be put off. You have nothing to lose and everything to gain.

In addition to these rides, TopRide Hardcore challengers should attend at least two Top Ride classes per week to help build your fitness.

Attendance at all training sessions is not compulsory but necessary for best results!

Register at reception by Friday 24 June and receive a goodie bag!
Weekly spot prizes.
Limited spaces available.

Cost: 8 weeks for only $88
Early Bird Special – Pay by 10 June for only $80

Instructors: Meredith Price, Tim Fairlie & Jose Sula

Sasha’s No Regrets challenge is back!

Ask yourself: If I start to eat the right foods, exercise 3 times a week and surround myself with positive, like minded people, how will I look and feel in 12 weeks time from now?

Change, transformation and consistency is what you can expect to see you through the 12 weeks when you sign up for Sasha’s NO REGRETS Challenge. You have what it takes to realise your potential in a 12 week weight loss journey. You will train 3 mornings a week, follow a flexible nutrition plan, have regular check-ins and receive a personalised exercise programme.

This is a challenge not only against yourself but against your fellow team mates. This is a life changing experience where you will not only test yourself physically but also mentally. You will learn the benefits of healthy eating, learn new ways to exercise, get excited about seeing results and make a choice that you will never regret.

Programme starts on 26 September and runs for 12 weeks

When: 6am Tuesdays and Thursdays 
and 8:30am Saturdays

If you need any more information please contact Sasha: EMAIL: sashatemaru@hotmail.com PHONE: 027 222 7660

Check out these awesome results from some of our previous programmes.

Click here to check out Sash’s PT profile and read her client testimonials.

There are only 8 spaces available so register now!

 Register Online

Learn to Lift with Sasha

EXCLUSIVE TO WOMEN ONLY

15 FEBRUARY TO 25 MARCH 2016

Learn to lift is an exclusive all female, small group training programme that teaches you the correct form, various exercises and how to use weights effectively to burn fat and tone up. With a maximum of 6 ladies per session you can learn in a supportive environment and meet like-minded ladies in the gym.

Once you have completed the 6 week beginner course you can then move on to the intermediate and advanced courses.

• Maximum of 6 ladies per session
• 2 sessions per week
• Nutrition & exercise log books
• Exercise programme
• Nutrition guidance & recipes
• Regular check-ins throughout

Cost: $260 (payment plans can be arranged)

If you need any more information please contact Sasha: EMAIL: sashatemaru@hotmail.com PHONE: 027 222 7660

Click here to check out Sash’s PT profile and read her client testimonials.

 Register Online