Exercise | Catalyst Fitness

Why I Love Personal Training – Amber Bonny

What has always drawn me to personal training is the enjoyment I get from watching people achieve more than they ever thought possible. This often comes down to being unsure of how to proceed or build exercise and healthy eating into their lifestyles. Building close relationships with the client and understanding what motivates and drives them is essential in guiding them through the journey towards achieving their goals. More often than not these goals will grow and continuously looking forward with the client is a great way to keep their training progressing. No matter how big or small the goal may be, watching the sense of achievement in my clients is such a great feeling. Those achievements are something that no one else can take away from you!

The reality is that personal training is so much more than just being someone who encourages challenging workouts. I will constantly check in with my client to ensure that they feel happy with how the training is going, asking questions and keep it interesting with different exercises adjusted to each individual. I really believe that exercise and a nutritious diet are vital to a healthy mind and coping with everyday stresses.

I often work with new mums and their babies which is a real privilege because this is a point in a woman’s life that can seem very overwhelming and fitting in fitness can be a challenge. However it is also a great time to ensure you are fit and healthy because keeping up with the little ones is full on! It’s a chance to set the tone for the whole family and leading by example is the best way for children to learn that eating well and being active is really important in the modern world.

My advice to clients is always, it’s much easier to do something you enjoy so find the type of exercise or sport that drives you and go with it! You never know where it might lead you and whether you enjoy solo training or group training there’s something out there for you.

So go on, lace up those shoes and step out the door, things will get easier once you take that first step!

If you do want to touch base for some advice contact Amber on 0274698537 or just pop in at the gym.

Why I Love Personal Training – Marv Edwards

Why I Love Personal Training – Marv Edwards

For me personal training is essentially about exercise and a personal relationship with an individual. And of course the big little things.

The exercise is understanding what each person wants to achieve with me and going on a journey to achieve it.

When I personal train with anyone I enter into a unique relationship with them. I gain an insight into a part of their personality, I learn about them and the important people in their life.

I am given access to concerns, challenges they may have and special events they are fearful of or excited about.

These elements inform and shape how training can go, needs to go, or in some cases don’t go.

The big little things.
The big little things are the moments when an individual gets something functional back from coming to the gym.

It’s that something they had once lost or have not had for a long time, or it’s that’s something they never though they could ever possibly do.

This may being able to do a box jump for the first time, or proper squats, or crouch down or bend down to pick something up- bending the knees and lowering the body confidently and safely are a huge deal for a number of individuals.

The big little things make me so so happy.
I often bore my lovely patient better half with stories of the big little things (where appropriate of course), and of times when world records for individuals have been set and broken!

These personal milestones are what makes my day as a trainer, and helps individuals to recognise the gifts you get from training your body and of course let’s not forget the mind too when you step into the gym with a little or a lot of intent.

So come in and give it a nudge as I like to say, you will be surprised what you can do in the gym and you’ll be surprised what gifts it gives back to you.

Contact Marv on 027 312 6435 or call in at the gym for a chat.

The Value of Buddies

One of the things I love about my work is seeing the friendships that are being made here at Catalyst. From what started out as a Women’s Strength class, we now have a group of 12 women going off on a 4 day tramp this summer.

Women’s Strength Class

From one of the bootcamp classes, a day hiking group has formed, and once a month they meet up and go exploring for the day.

Hiking Group

From running our Active Women’s Retreats, there is now a group of friends who keep in touch, and are planning a catch up and glass of wine at Rimu Bar soon.

Adventure Weekends

Us humans are generally quite social by nature, and once we find or meet others who share similar views and values, we want to spend more time with them. We like doing things as a team, or in a group, and it’s very rewarding to witness the friendship and comradery that is happening. I was recently away for two weeks, and some of the class members arranged to carry on with their workouts, making the commitment to each other to turn up at the usual class time, and have a training session together.

If you are struggling to find the motivation to exercise during the winter, or if your training sessions are feeling a bit boring and uninspiring, consider asking some of your friends to join you. Make the commitment to each other to turn up and work out. If none of your friends are keen on that, then come along and join in with one of the groups or classes at Catalyst. You may start out as a new class member, but it won’t take long and you will be “one of the guys/gals” and you’ll have a new group of friends to motivate and cheer you on.

Karyn Holland
027 223 9561

Sometimes The Best Way is Too Easy

One of our members has lost a lot of weight. He has also got a lot fitter. He looks fantastic, and it’s happened reasonably quickly.
A few people have asked which diet he has been doing…….. Is he Paleo, or Keto, or is he a vegan or vegetarian, or perhaps gone Low carb high fat (LCHF).
The reality is far better…. He’s done none of these. What he’s done is followed the Common Sense Diet. Along with regular and varied exercise, he has steadily transformed himself into a fit lean version of himself

The Common Sense Diet. Three meals a day and modest serving sizes. Sure, he stopped drinking alcohol, but I’m sure that the occasional drink wouldn’t make that much difference. He hasn’t eliminated any main food groups, he eats as much in season whole food as possible, and he still has a takeaway once a week. Sounds good doesn’t it.

I’m a firm believer that we don’t need to spend money on fancy products or diets. The ability to lose weight and be fit and toned is already within us. The hard part for most is finding the desire to educate ourselves and make the changes we need to make.
For most people, it’s not carbs that are the problem (our bodies need carbohydrate) it’s the sugary processed carbs that do the damage. It’s not bread that’s a problem, its eating half a loaf a day that would make most people feel bloated. It’s not alcohol as such that’s the problem, it’s the 2-3 glasses everday that add too many calories.

So, how about trying the common sense diet?……
3 small meals a day of fresh seasonal whole food. Minimal alcohol. No/minimal snacks. And most days do 30-60 min of a mix of aerobic exercise and resistance exercise.
If you find something you eat doesn’t agree with you, don’t go rushing off to get allergy tested, just don’t eat it (common sense right?) Learn to tune in and listen to your body, eat less, move more, and eat healthy food.

I’m too old to go to the gym, that’s for younger people

I’ve heard people say that before, and I’m sure you have too. Or maybe you have even been someone who has said, or thought that. The thing is……you are wrong!! You are not too old to start exercising, to join the gym, to start getting stronger. And it’s not the place for only young fit people.

I have clients and gym members ranging from 16yrs old through to 91 years old, and they are all benefiting from the training they are doing.

As we age, we start to lose things we previously took for granted, like mobility, strength, muscle tone, agility, balance and the speed of recovery from exertion.

By following a program that works on those things, you can not only slow down the rate of decline, but even find you are gaining in those areas.

A suitable program for our older members would see them working on gaining muscle strength, improving balance, especially whilst moving over and around obstacles or an uneven surface, and some stretching and mobilising of muscles and joints. If that sounds a bit confusing…..think squatting and lifting. Reaching up, pushing and pulling. Bending and turning. All movements we do every day in our usual environment.

If you are finding you are losing some strength and muscle tone, you can’t move as easily as you used to, or you just want to feel more confident when you are moving around outdoors, then pop in and let’s have a chat. We would be happy to visit you at home to do an assessment and discuss your requirements. This is done with no obligation and with strict confidentiality

This winter, Catalyst is running a twice weekly class for our older people. It will work on all the areas I have mentioned above, and will be a lot of fun as well.

Let me know if you think you would like to participate.

Forward planning

Hey guys, as I sit here to write this, it is raining heavily outside and the cyclone is about to hit. This reminded me that after a beautiful summer and despite it still being very warm, at some point the season changes and things start to become colder and wetter outside making it less appealing to get out there. Most people don’t particularly enjoy the prospect of walking/ running/ riding in wet, cold and muddy conditions and so gradually reduce their physical activity as winter sets in. This then inevitably leads to a panic in spring as you realise you’ve gained a few kilos and fitness is not what it could be. So in order to avoid this I recommend planning a few strategies now.

Well ahead of this time, start thinking about how you can continue your goals throughout the year. If you actually really enjoy being outside, learn about ways to layer up clothing and invest in a good raincoat. The hardest part is always opening the door and starting out. Once you are doing it, you’ll be amazed how much you enjoy it and before you know it, you’ll be back in a hot shower at home! If you are lucky enough to have a longer lunch break, you may be able to fit in a run or power walk then so you can still get a few rays of sunshine in your day.

If you really dislike the outdoors, look for your local gym, group fitness classes, indoor swimming options or indoor teamsport options. This brings me to another point, as always, having a team or someone else to go with, will help to keep you honest about turning up for training and game time. It is not always appealing to walk out the door after a long day at work and head out on a cold rainy night for sport but, your body will thank you for it and generally speaking, you will feel a lot better once you have done it.

No matter what your preferred exercise habits are though, try to maintain eating fresh and seasonal food and keeping your portion sizes appropriate to your size. This will stop you from overeating ‘heavier’ winter meals and give you far better results overall.

All in all I’m just saying, a little forward planning can go a long way here towards achieving your 2018 health and fitness goals!

Stay strong. Stay healthy.
Amber.

Beach, water and the outdoors

Welcome to 2018!!!

And since we are lucky enough to have these public holidays over the summer I thought I would focus this post on beach, water and the outdoors and how these can be used throughout your time away to stay fit and keep on track with your health and fitness goals. With such a warm summer it’s hard to stay indoors and whether you are out by yourself or with the family, it’s an excellent time to be active.
There are many total body exercises that can be done out on the beach or in the park if you are not near your gym. Think about exercises you have done at bootcamps and in your regular gym routine and imitate them using either no equipment or a park bench and steps. A playground provides many great challenges, just use your imagination (those monkey bars are not as easy as they used to be)! These will help you keep up your strength for when you head back to your usual routine. If you do prefer to be in a gym, Catalyst along with other gyms are open and available for casual or holiday memberships.Running and walking in the hills will give you fantastic cardio as well as endurance. In our area we are spoilt for choice in terms of mountain bike tracks and road riding opportunities and it’s available at all levels. If you need a bit of confidence then head out with a buddy and build it up from there.

It’s also the perfect time for water sports with the water very warm and whether you are more into saltwater or freshwater, the options are endless. Dust of those kayaks and paddleboards and go out and explore. Open water swimming is also a great total body workout just check with the locals where the best options are for this but most of our beaches are safe and shallow. It doesn’t have to be about how far you go but more about being active and enjoying yourself.
A huge bonus is that you really don’t have to do these alone as it’s the perfect time to introduce your kids to the outdoors and all the fun that can be had. From backyard cricket, beach sports to tramping, get into it with your kids and watch their confidence grow plus a good challenge is trying to keep up with them! It won’t be long before they will well and truly beat you! Most of all have fun !!!
It can be really good to give your body a break from the usual workout routine, and provided you stay active and keep up your base fitness while you are away, you will come back feeling more motivated, rested and ready for new challenges. Obviously since it’s the festive period with more desserts and alcohol staying active will also reduce the weight gain. Think about it though, you worked hard all year is it really worth throwing it all away over a couple of weeks? I know that sounds harsh and don’t get me wrong, enjoy a good time and those treats but don’t make it last all summer otherwise it’s very hard to get back on track.
On that note, have a fantastic holiday and I look forward to seeing you out there!
Stay strong. Stay healthy.
Amber.

New mums and exercise

Hey guys, and more specifically ladies with babies for this blog post!

Today I wanted to focus on how exercise can benefit new mums and their babies and why it is something that is very important to include in your new, and no doubt, very busy routine. Once things settle down from the labour and birth, and of course depending on how the delivery went, it is safe to start doing some gentle exercises. In the early days this will include some regular pelvic floor exercises as this is an area that is really important to re-strengthen for future bladder control and subsequent pregnancies ( I know you don’t want to hear that right now, but trust me there likely will be a day when this seems to be a good idea again). You may also feel up to getting out for some gentle and short walks either with baby in the pram or wrap or just a few minutes to get some fresh air. Sunshine and fresh air will do wonders for restoring your energy even when you are completely sleep deprived. The hardest part is always getting out the door and it takes time to work out when the best time of day is for you to do this. Over the summer months, you need to be careful both for yourself and your baby not to get sunburnt. Make sure baby is well covered with breathable clothing and hat and any exposed skin is sunblocked. Babies skin is very sensitive to sun so keeping baby shaded is the best option. Also make sure you take water, sunblock and a hat for yourself and if you can, avoid the hottest part of the day. In the winter this is a bit easier but of course the opposite is true for clothing making sure baby is well rugged up! Go somewhere you feel comfortable walking and as things settle down, increase the time and speed at which you walk to get more out of it. At some point you may also feel ready to run with the buggy but build it up slowly.

I usually say from 6 weeks postpartum, you can start to increase the exercises you are doing (for some mums this can be sooner if you have had a very good pregnancy, labour and birth however, give yourself and your body break and enjoy the bonding time with your baby). This means you can start to resume things you did pre-pregnancy or start a new programme either at the gym or at home. It can be very helpful to have a personal trainer involved in writing a personalised programme at this stage. Another great way to start back into exercise is joining a mum and baby class where you can meet other mums and babies and have fun together improving your fitness. Keep in mind, exercise is not only about losing the so called “mummy tummy” but also about realising that you are not alone and it’s a fantastic way to clear your head and recharge the batteries. There are many exercises that you can do at home too and these can be with or without your baby. They don’t require extra equipment if you don’t already have it as there are plenty of bodyweight exercises available that will give you a fantastic workout. Just be careful to keep good technique so you don’t injure yourself. If an exercise does not feel right, stop and check if you are doing it correctly or if it is appropriate to be doing at this stage. If you are using your baby for some of the exercises, pick a time when baby is generally happy and alert and stop if he/she is showing signs of tiredness.It really is a bit of trial and error and soon they will begin to enjoy this time of interaction.

The most important thing with any exercise you do resume is that, you are ready for it (check with your midwife or GP if you are unsure), and that you can enjoy it. This may be hard in the beginning as you will feel sore after your first few workouts but hopefully beyond this, you will be able to find a bit of a routine and balance that works for you. Hopefully thereafter you will begin to have fun and feel the benefits. So remember, even if it isn’t working one day, stick with it and give it another go the next day. Your baby will constantly be changing their needs but try to roll with it and somewhere in there, take just a few minutes of time for yourself. Happy Mum = Happy Family

Stay strong. Stay healthy Amber.

What’s your Why?

I recently asked my Boot Campers why they did what they do. Why did they exercise? Why did they go to the gym? I wanted to know what it was that made them get out there and get moving!

The response was very interesting. Firstly, of all the Boot campers I asked, regardless of shape, current fitness level, or gender, they all pretty much said the same thing:

”It helps me feel better mentally“

“I feel more focused and less stressed”

“It’s a stress buster”

“I deal better with other stuff that happens when I’ve been to bootcamp”

“I don’t get so grumpy with the kids”

“I don’t have so many injuries”

“I make better food choices”

“I don’t get so depressed”

And the really interesting things was, it wasn’t until several minutes later and talking amongst themselves that they then added, “Oh, and I guess weight control, and I look better”.

How friggin’ awesome is this? People are exercising for all the right reasons, and it makes me very happy to hear this.

So what’s your why? Why do you exercise, or, if you currently don’t, but want to make some changes to your life, what is it that’s driving that need for change? It’s a question I often ask new clients when we start working together: Why are they joining a gym? why are they starting bootcamp? Why do they want a personal trainer? Knowing what it is that got you started in the first place can be used to help keep you motivated during those times when it all starts to feel too hard. When you really don’t want to get out from under the duvet. When you want to go home and drink wine rather than go for a run, when you really don’t want to turn up at that class, take a minute to think back to your ‘why’ and remind yourself how much better you feel for doing it.

One of the Boot Campers also pointed out that if it’s about losing weight, that can be done at home (eat less food, eat better food etc) but if it’s about building a strong resilient body and mind, then exercise is the way to go.

So go on, ask yourself, “What’s my Why?”

Categorized as: Exercise