|
|
Greetings!
Summer ready!
With summer almost here things are heating up, life's speeding up and keeping focused on health and fitness goals can be a real challenge especially when those Christmas parties start competing with your time.
Whether your goal is to lose fat, put on muscle or look good in a bikini/Speedo, we've come up with some helpful tips to keep the extra weight at bay through summer's indulgences.
If you are well on the way to losing kg's of fat in time for the holidays (it's just under 6 weeks till Christmas), you will need to continue expending more energy (calories) than you consume. How much energy you burn depends on the amount of muscle you have and the amount of exercise you complete. Minimally, 30 minutes' moderate intensity exercise five days or 20 minutes of high intensity exercise three days a week. This should include two strength training sessions, an important component to promote muscle growth and increase metabolic rate meaning you will expend more calories without doing anything!
Apply the talk test to determine how intense your exercise is, the less you can talk while exercising the higher its intensity. Walking, running, cycling, swimming, yoga, pilates, weights or boxing, whatever your choice of exercise there should be some element of enjoyment, but to achieve a change in your body it's going to take some hard work.
The flip side of the fat loss equation is how much energy (calories) you consume. If 'you are what you eat' it stands to reason that if you consume more calories than you expend you will store the extra energy as fat. Starving yourself doesn't work as there is a point where your body will think it's under threat holding onto everything you eat so you lose muscle instead. The classic yo yo diet is when you lose lots of weight really quickly only to put that and some more on when you start eating again... and the vicious cycle ensues.
Knowing how much food to consume is a tricky question since we're all so different. Our personal trainers can give you basic nutrition guidelines; alternatively a good nutritionist can tailor a food plan to suit your lifestyle and tastes. Remember an alcoholic beverage often has between 80-120 calories, quick to add up and often the difference between reaching your fat loss goals. Try reducing your intake or removing it altogether. Lastly let the H2O do the work. Being adequately hydrated gives your body the best chance to get rid of your unwanted fat. Make sure you are drinking two litres of water daily.
The bonus of investing in yourself this summer - you won't have to workout extra hard come January, February and March next year.
The BodyTech Team
|
|
All it takes
Margaret Aikman, 52, mother and school principal.
I'm totally committed to my goals, thanks to the personal training approach at BodyTech.
A long-standing member for almost 10 years, BodyTech has become an incredibly important part of my life in terms of keeping a reasonable fitness level and managing the stresses of a full-on job. I don't think I could do my job without this physical and emotional touchstone.
My personal trainer, Rachel Mahoney, almost understands me better than I do and surprises me with her observations and feedback. I attend the gym 3 times a week, mainly in the cardio and free weights area, working with Rachel at least twice a week where she's constantly pushing me to the max. I couldn't do that myself so I always end up leaving the session feeling a million dollars because I've achieved something fantastic "for me" (those close to me know I'm the ultimate couch potato).
When my family surprised me with an Otago Rail Trail holiday with a group of friends I initially panicked as I'd not ridden a bike since the early 1970's original disco era! However, I knew Rachel would put me in good stead by tailoring a training programme to reach my goal. The 150 kilometre bike ride was no longer so daunting as I embarked on a serious three month training programme to gear up. Quad assault began at the gym with thousands of lunges, hours of biking and a general cardio regime to step up my fitness.
A few weeks into my training rumours surfaced that the Rail Trail was a doddle. Rachel's face told a different story on reviewing the elevation profile of the four day trip, the highest point being 618 metres. Major reality check for me and a major turning point where I totally committed to my programme goals. Also monumental was when, as part of my training for the big event, I began riding a road bike around the streets of Auckland. Today, post Rail Trail, I still enjoy my early morning rides.
Mission accomplished! I rode through a magnificent Grahame Sydney painting for four beautiful days and felt the most stunning sense of achievement at Middlemarch in the snow on Sunday, October 4. Thanks to the personal training of BodyTech... Tour de France next.
|
Christmas Cheer
Wishing you all a safe Christmas and a relaxed holiday season. In the spirit of giving we're making your Christmas shopping easier with BodyTech gift certificates and very affordable 2 month, 3 month and 12 month gym memberships - an ideal introduction to health for your someone special. Gift certificates are available from Reception.
Everyone who purchases the 2, 3 and 12 month gym
memberships or refers a member who joins goes in the draw to win 5 luxurious nights at Gwinganna Lifestyle Retreat (Gold Coast) valued at $5560. * flights not included in this package, special conditions apply. If you are interested in more information about Christmas memberships please see Reception.
Spot Prize - Simply Sabato Hamper. Thanks to our favourite local food outlet for generously sponsoring a gourmet hamper which includes a stylish selection of Sabato essentials for easy eating. Julie Le Clerc's Moroccan chutney, Sabato blood orange marmellata, Sabato porcini crema, Sabato salsa verde and Sabato Riverasca paste, packed into a
rectangular woven palm box. Enter at Reception, prize drawn 1 December.
Conveniently located across the road from BodyTech Mt Eden at 57 Normanby Rd, Sabato have Gift Vouchers available and they make delicious and nutritious sandwiches/rolls from Monday - Friday. Phone 630 8751,fax 630 8763.
|
Christmas Hours
Friday, 4 December is our Staff Christmas Party. Please make a note that Mt Eden and Ascot will both be closing at 5pm on this day (circuits will close at 4:30pm).
Business cards with our Christmas hours will be available from early December from Reception. We've noted them here for your advance planning:
Smales upgrade: We've scheduled the upgrade to showers and plumbing over the public holiday break in the hope that this causes the least disruption to members. Confirmed dates and times of upgrade to be advised via email and signage at Smales.
|
Exercise Classes Mt Eden:
Please make a note of the end dates and start dates for your favourite classes as well roll into the New Year:
Pilates with Ilka and Josephine, last class 17 December, resuming 19 January, 2010.
Yoga with Ginnay will end on 16 December, resuming 20 January.
Tai chi with Peter, last class 17 December, resuming 20 January.
Tai chi with Dionne, last class 13 December, resuming 24 January.
Boxing last class 18 December, resuming 19 January.
|
Day Spa- don't forget this afternoon!
Enjoy a little pre-Christmas shopping this afternoon, Monday, 16 November.
From 12noon-5.30pm there's OPI fingernail file and polishes, just $20. Then BRING A FRIEND and join us from 5.30pm-7.30pm for a glass of wine, chat with the Spa team and see what amazing Christmas Gift ideas Guinot & OPI have for you and your family. $775 Guinot Prize to be won, drawn on the night, PLUS amazing discounts on purchases throughout the evening.
Our range of beautiful gift packages, treatment vouchers and stocking fillers for men, women and teens are an ideal way to treat someone special this Christmas (not forgetting 'you'). Keep us in mind for that 'hard to buy for' or 'last minute' gift idea. Phone orders are welcome on 623 9575.
The Day Spa closes at 4pm on 24 December, re-opening on Wednesday, January 13, 2010.
|
Staff Corner
The Pool Plunge - it's a staff graduation tradition and BodyTech's quirky way of congratulating and celebrating the achievements of our outstanding team.
Congratulations Chris Bedford who recently took a plunge when he became a Contract Personal Trainer. While he'll be missed on the floor as a Supervisor, Chris can now offer his fantastic PT skills to even more people.
Congratulations to Daffyd Sanders on his stunning achievement of the becoming the top ranked Middleweight New Zealander in the Tae Kwon World Champs which were held in Denmark during the month of October.
As mentioned in last month's newsletter, the lovely Julie Grapengieser-Seavill has left BodyTech to start her own business called Alive, where she'll be pursuing her freelance writing passion, and developing some one day retreats within New Zealand. For more information contact Julie via email: [email protected]
And we welcome Justin Bradley back to Mt Eden BodyTech as a Supervisor. Justin will be adding a wealth of experience and knowledge to our current team.
|
BodyTech Outreach
Stepping out for a good cause - BodyTech co-owner Monique and her daughters Danielle and Jade got things pumping with their Michael Jackson themed warm-up at the recent Mercy Mnistries Fundraiser Walk held in Western Spring on 31 October. Thanks to Monique and the girls, the 300 supporters of all ages were well prepared to walk the 5kms. BodyTech Spa also sponsored a treatment prize to one of the lucky participants.
All funds raised from this year's Walk '09 went directly towards helping Mercy's young women, equipping them with life principles, social skills, training in nutrition and fitness, career guidance and values-based counselling. For more details, www.mercyministries.org.nz.
|
Fitness Floor
Special thanks to New Balance for the great new summer uniforms our personal trainers and supervisors are sporting. You've surely noticed how fabulous the ladies look in pink, not to mention the guys in their crisp new colours.
There's no time like the present to kick start or re-evaluate your exercise programme. At any time during your membership if you feel you need motivation or want to review your goals you can book in for a free Programme Discussion. These 45 minute private sessions with an instructor are a great way to make your membership even more efficient and effective. Book at Reception.
If you need any help on the gym floor or anywhere inside BodyTech for that matter, please don't hesitate to ask. Every staff member's purpose is to meet your needs. And keep the feedback coming, especially on our new-look newsletter.
|
Gym Etiquette
Finally a hint of the hotter summer months to come and with it a timely reminder. Please consider your fellow members' experience and use your towel to wipe down machines before you move on. We've provided spray bottles to make things even more hygienic.
|
Last but not least, Merry Christmas from the whole BodyTech team!
|
THANK YOU to our Long-Term Sponsors.
We are grateful for the ongoing generous support from our sponsors who help provide the extras, thank you for supporting them when you can.
Roses Florist
For beautiful bouquets which grace our clubs and for the special 15% member discount, www.rosesflorist.co.nz.
New Balance
For the shoe library at Mt Eden and Ascot clubs and for sponsoring our staff uniforms. www.newbalance.co.nz.
Hubbards, Anlene and Scarborough
For sponsoring breakfast at Mt Eden on Monday & Tuesday, 6.30am-9.30am.
Schwarzkopf
For their beautiful shampoos in Mt Eden and The Viaduct clubs. www.schwarzkopf.com.
C}4u from PPS Hairwear supply
Their dermatologically tested products to Ascot and Smales Farm. www.ppshairwear.co.nz.
Gant and Elizabeth Arden fragrances which are available in our bathrooms.
TK Store
This winter our sales, reception and accounts team were outfitted in style by Turet Knuefermann.
|
|
|
|
|
|
|
|
|
|
