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quick links buy fantastic fitness products online, find out more about working at one of our fabulous cityfitness gyms, check out our exciting group fitness programmes or click your way to fitness with a 7 day free trial at any cityfitness gym, it is so easy with the quick links below.
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 Jane Verry, Club Manager - Kapiti
Yay, its spring time – the BEST time of the year. I grew up in the country so love the smell of spring bulbs, everything coming alive, feeling the warmth creep back into the sun and seeing lambs on the hillside (till it came to shearing time!) It is also the time of year we all come out of hibernation and really kickstart into our exercise regimes.
Feeling like you need some more motivation? Then what about one of our personal training packages? We can tailor something to suit your needs. What would a Personal Trainer do for me? To take a quote from Andrew Smith, Fitness Manager in Porirua:
Working with a personal trainer:
- accelerates results
- helps motivate the un-motivated
- records, maps out and follows your progress
- checks technique
- offers nutritional advice and support
- makes you do what didn't think possible
- a friendly ear to talk to
- helps you attain your realistic goals
- make you laugh, cry and grunt all in the same session
- help you to feel amazing about YOU
Most of all a personal trainer will give the one on one support most people need to achieve a healthy lifestyle. This has the flow on effect of decreasing blood pressure, cholesterol, and the chances of heart diseases. Its a no brainer!
The Kapiti Karnival is coming up this month. They tell me it is a fantastic day out for the whole family. We will be there helping the local school by cooking up a storm at the sausage sizzle for a couple of hours, having some fun and games and also our group fitness team will be putting on a display enticing everyone to get up and give it a go. Come along and support the local school raise some money and have a blast
Speaking of the group fitness team, new release week hits us the week beginning the 20th. If you have ever thought about giving a class a go, but didn’t like the thought of being the odd one out because everyone else knew what they were doing......then this is the perfect time for you to step outside the square. No-one knows what they are doing! All the music, moves and choreography is new, so you won’t be left out in the cold. Dare you to give it a go, it is about the only time I get to go and play as well – so will see you there.
As it is getting warmer it is also extremely important to stay hydrated. Our boss tells us he has spent countless hours down in Cannons Creek bottling the cityfitness water! Yes, it is back and still only $2.00.
Yours in health and fitness
Jane
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Spring - time for rebirth and renewal!
By Allyson Donnelly
Director of
Group Fitness
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Spring is a time of rebirth and renewal, and our group fitness studios are full of events this month reflecting as much. We have a new timetable beginning on 6th September, release week beginning on 20th September, and are gearing up to host our first yoga and Pilates training courses in October.
It is an opportune time for our members to consider ‘rebirth’ and ‘renewal’ as it pertains to their fitness programmes. With the onset of warmer weather, outdoor cocktail hours and beach-filled days lie ahead, along with other long-awaited distractions that emerge as winter ends. This means less time indoors at the gym; therefore, there is an increased emphasis on the efficiency of workouts. Luckily, the changes and events happening in the studios this month support this initiative to keep our members looking great; all cityfitness members can rest assured that keeping a consistent workout schedule through the warmer weather will keep them in top shape.
The timetable change signifies the spring ‘rebirth’ of your group fitness programme. As the seasons change, class usage patterns shift, and the new timetables include subtle changes to support these changes.
Our group fitness managers identify new time slots and programmes to add to the timetable, and then identify classes that need some adjusting to best suit the needs of our members. Once all of that is layered with our member feedback, the new timetable is created. This new and improved version is a ‘renewal’ in its own rite, with a mission to re-inspire and re-invigorate our participants’ enthusiasm for their group fitness training.
Release week, for those who have not yet experienced it, is a ‘renewal’ of sorts. Each quarter, our group fitness instructors diligently practice and learn the new music and choreography for all programmes that they teach. The programmes change so that the participant bodies can change with them! Adding variation, new exercises, or changes in intensity are all drivers of physical changes to the body. Your body is a machine – it will adapt to whatever you teach it as part of its survival mechanism. Once it adapts, physical change becomes marginalized. By regularly changing our programmes, we keep your body guessing so that the results you want continue to happen. Our partners provide us with world-class information and class formats, and then our teachers bring it to life.
These new classes are all showcased during release week, complete with costumes, decorations, and loads of events in which all members can take part. Even better, friends are welcome! Members may bring a guest to class at no cost for the duration of this week. What better insurance to guarantee a ‘beach body’ for you and your friends?
How do you keep positive change happening in your body as the seasons change? Here are a few reminders:
a. Cross training - we offer the opportunities to cross-train in your studios each and every day. Our timetables include classes that focus on strength training, cardiovascular training, stress relief, flexibility, dance, mind/body connection, and much, much more. When you look at your timetable across a week, you will notice the variety of classes...this is cross-training at its best. By attending different classes, you’ll follow the principles of cross-training and will stay on track to efficient, long lasting results. If you are not a regular group fitness participant, adding a class or two to your workout programme across the week may be just the cross-training you need to beat the ‘exercise plateau’.
b. Mind/Body programmes – not only are these great for stress relief; they can radically change your body. Both yoga and Pilates (also included in programmes such as centergy and bodybalance) are physically challenging, full-body workouts that create longer, stronger muscles, among other benefits. This explains why yoga and Pilates are the fastest growing segments in fitness – with almost a 500% increase in participation over the last 10 years! Those who really want to embrace a new challenge can participate in our teacher training programmes, which will be hosted exclusively at the new Abundance yoga/Pilates studio, located within cityfitness, for the first time in October.
These programmes are open to the public, to both members and non-members of cityfitness, but space is limited. We encourage anyone interested in participating to contact us at abundance@cityfitness.co.nz for more information. A brief description of each training programme, as well as training dates is included below. All training will be held at Abundance studio in Porirua.
Power Living 200hr Yoga Teacher Training – Power Living Australia’s introductory course of 200hrs gives you the foundation to start teaching with full accreditation. The training is not only for new teachers but is also a great way for already established teachers to reignite their passion for teaching or for students who simply want to learn more about this great tradition and Power Living’s modern day fusion of many styles and systems. Dates: week 1 – October 25th – 31st, 8am – 7pm; week 2 – dates TBD in 2011
Core Pilates NYC Teacher Training: These Pilates training courses teach the power, strength and grace of the classical Pilates method. www.corepilatesnyc.com
Equipment Series – Pilates Reformer: The 4-day, 32-hour Reformer course trains students on how to instruct on the Reformer apparatus for all levels in the classical Pilates reformer sequence.
October 18 - 21st, 10am – 6pm
Pilates Cadillac/Tower Training: This 2-day Cadillac/Tower training teaches students the versatility of the Cadillac/Tower and how it’s used to customize workouts and exercises for individual needs as well as formats for structuring winning group Tower classes for all levels.
October 23 - 24th, 10am – 6pm
Pilates Mat Training: The Mat Training Course provides the most extensive mat education delivering both beginner and intermediate exercises in one course. Or students can choose our level-based courses as they decide which career path is right for them.
Dates: October 11 - 14th, 10am – 6pm
c. Add the outdoors – we are so blessed to have amazing natural resources at our disposal for outdoor workouts: roads to bike, trails to run, hills to climb…add a day or two each week of physical activity outside to support your indoor workout programme. The weight lifting, stretching, and cardiovascular training you do in class or with a personal trainer is the best way to maximize your outdoor exercise experience.
d. Be consistent – as with any time of year, keeping yourself regularly active is important. Habits are hard to break, and once your fitness programme becomes a habit, you’ll be hooked!
We hope that these events and changes renew your commitment to group fitness, physical training and cityfitness. Now more than ever, the cityfitness membership is a year-round support to feeling healthier and stronger both inside and out. Looking forward to seeing many sun-kissed bodies in the studio as the spring begins!
*American Council of Exercise
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Excercise to Remedy nagging Aches and Pains
By Doug Hatten
Director of Personal Training
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Many people today suffer from nagging aches and pains that prevent them from enjoying the life they wish to live. Often, these aches and pains are the result of physical inactivity, overuse, and/or faulty joint mechanics. An exercise program can be a critical step in helping alleviate many of these common problems. However, before starting an exercise program it is important to understand which exercises will help and which may hinder your progress.
Without a proper assessment, any additional movement could aggravate things further. However a properly designed corrective exercise program will establish the habits necessary to function optimally. The new model in fitness should cater to creating programs that address functional capacity, as part of a safe program that is designed for each individual person. Integrated Training is a concept that incorporates all forms of training in an integrated fashion as part of a progressive system.
Our training model was conceptualised as a training program for a society that has more muscular imbalances and susceptibility to injuries than ever before. It is a system of programming that systematically progresses any client to any goal. The model is divided into three different building blocks (stabilisation, strength, power).
Each building block contains a specific phase or phases of training. Whether it’s balls, bands, machines or bodyweight training, our model creates a pathway, teaching members when, and how to best integrate the modality into the program to produce results. More than simple pulling, pushing, squatting and lunging it is important to focus on how each are done. The best exercise performed incorrectly will quickly become the worst.
Common Postural Distortions / Muscle Imbalances
Lumbo-Pelvic Hip Postural Distortion – Characterized by short and tight hip flexors and lumbar erectors crossed with lengthened and inhibited Gluteus Maximus and lumbo-pelvic hip stabilization system. Commonly results in low back pain
Upper Extremity Postural Distortion – Characterized by short and tight Latissimus Dorsi, Pectoralis Major and Minor, Upper Trapezius, Levator Scapulae, and Sternocleidomastoid crossed with lengthened, weak stabilizers of the scapula and deep neck flexors. Commonly results in shoulder and neck pain
Lower Extremity Postural Distortion – Characterized by short and tight Gastrocnemius, Soleus, Peroneals, Adductors, IT Band, and hip flexors crossed with weak and lengthened Anterior and Posterior Tibialis, Vastus Medialis, Gluteus Medius and hip external rotators. Commonly results in knee and ankle pain.
Corrective Strategies
A corrective exercise program will address both flexibility and strength. Muscles on one side of the joint will require stretching, while muscles on the opposite will require strengthening. Having an adequate balance of mobility and strength on each side of the joint is required for optimal joint alignment and control. Through the use of a series of simple movement assessments we can determine which muscles require each and create the program best for you. If you are suffering from minor aches and pains throughout or after your exercise program, meet with one of our trainers to perform a movement assessment. A complimentary service, this will help identify which exercises are best and which may be counterproductive.
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Lemon scented pork salad
Try this zesty lemon and herb pork with fresh rocket salad for a filling lunch that can be prepared the day before.
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Ingredients
4 lean pork rump steaks or thick cut loin steaks*
2 lemons juiced and zested
2 tablespoons olive oil*
2 cloves garlic crushed
2 tablespoons mint leaves shredded
Pepper to season
Rocket and parmesan salad to serve
Instructions
1. Trim steaks and season with pepper.
2. Combine the lemon juice, zest, olive oil, garlic and mint leaves and rub into the steaks. Allow to marinate for up to 4 hours.
3. Heat a non- stick frying pan over a medium heat and cook steaks for 3 - 4 minutes each side. Allow to rest for up to 5 minutes prior to slicing.
4. Arrange sliced steak over rocket and parmesan salad and serve drizzled with a little olive oil and lemon juice.
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A Road of Strength
cityfitness Kapiti member, Jayne Parsons, brings home a silver medal for New Zealand!
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cityfitness stepped up once again and sponsored Jayne Parsons a yearly membership at cityfitness Kapiti. Jayne, a blind cyclist who doctors said might never ride again has won a silver medal at the Paracycling Road World Championships.
Waikanae woman Jayne Parsons rode tandem in Canada with former Olympic rower Sonia Waddell as her pilot, nine months after undergoing hip surgery.
After returning home last week, the 48-year-old will this week have two screws removed from her hip.She first noticed pain in her right hip after she and her former cycling partner crashed training for the 2008 Beijing Paralympics, at which she won bronze. A scan last year revealed a cyst and shattered cartilage. She underwent five hours of surgery and was told she might never bike again.
But with the help of physiotherapy, swimming, Pilates and personal training sessions with her PT; Clay Mosen at cityfitness in Kapiti, she gradually regained her strength and fitness.
Clay says of Jayne; 'I’ve known Jayne for five years now since she first started coming down to my Waikanae core sessions at Waikanae Park. In that time, I’ve seen Jayne grow from strength to strength. Often people ask me, it must be a challenge training someone who is blind. On the contrary, Jayne would be one of my easier clients to train as she puts 100% in to her training, has a positive attitude, has a strong desire to succeed, has a professional approach and is totally focused on her training.
Jayne comes into cityfitness twice a week to do a progressive core /strength session and would be the strongest female I train in regards to what weight she lifts, and her mental strength to succeed.'
Riding in Black since 2006, Jayne has picked up various medals including a Bronze in the 2008 Paralympics games in Beijing 24km event. This inspirational lady was also the 2006 Kapiti sports person of the year.
It can be expensive representing your country in sport. Airfares, accommodation, food, etc all adds up. Jayne says 'getting a sponsorship from cityfitness helps greatly and is very much appreciated.'
Jayne is currently hoping to win an ANZ sports scholarship to help her with sporting career and has made it to the final four. The winner is drawn next Wednesday and the team at cityfitness wish her the best of luck!
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