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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.

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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.

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Benefits of Strength Training for Runners

It’s probably fair to say that hitting the weights room is an alien concept to many runners. However, for these athletes, it’s very important to incorporate regular strength training for injury prevention and maximum performance.

All runners will have at least one injury at some point while they train. Runners need to lift weights to condition all their muscles to be able to handle the stresses running puts on the body. Specific exercises should be performed that will help the vital muscles involved in running to perform at their best.

Some exercises that are good for runners include:

  • Legs: squats, lunges and calf raises
  • Core: plank holds, back extensions and Swiss ball work
  • Shoulders: overhead presses
  • Chest: dumbbell presses

Having conditioned muscles will also help with running performance. The stronger your muscles are, the faster you will be able to run and the higher your endurance will be. This is especially important for sprinters and high intensity runners.

If weight loss is a goal for you, it is important to incorporate strength training as well. Running burns calories for sure, but can also affect the quality of your muscles. Lifting weights can help to combat this muscle damage, while also resulting in an increased lean muscle mass. This in turn affects your basal metabolic rate, meaning the more muscle you have on your body, the more calories your body burns at rest.

If you have no idea where to start for strength training then get in touch with me today for a free consultation and to get a customized strength training workout plan.

Lucas Goodwin

Ph. 027 461 5125
Lucas.goodwin.trainer@gmail.com

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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

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Round The Bays Team 2017

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 19th 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.

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Lean Body Summer Series

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.

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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

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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: ■■■■■

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Weight Training 101

A BEGINNER LIFTING PROGRAM FOR MEN AND WOMEN

Learn to use dumbbells & barbells correctly & safely

  • 1 on 1 – 45 minute PT sessions
  • 2 sessions a week for 6 weeks
  • Personal programs designed specifically for you
  • Target specific muscle groups
  • Better technique means faster results
  • Get stronger while burning fat

Don’t like working out alone? Ask about the “Bring a Friend package”

Limited spaces so book now!

Register online via the button below

Contact Emilio Bonica-King for more information.

Mobile: 022 432 1234
Email: ebkfitness@gmail.com

Click here to view Emilio’s Personal Trainer profile.

 

 

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Suns Out – Buns Out

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 27th 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