Sore Back?

Have a sore back after sitting for too long?

When sitting for long periods of time our posture can change dramatically. Typical things we notice are: forward shoulder posture coupled with a flexed upper back, and an excessive posterior pelvic tilt (where your lower back rounds out). This all puts excessive load on the spine and forces other muscle groups to do the work which they are not intended to do, leading to pain and other issues. Therefore it is important to stay aware of these poor postural habits throughout the day, and then reverse this posture and lengthen out. Follow the link and try out these 5 stretches to see if they give you some relief.


Before & After: 15kg & a whole lotta success!

Well done to my client for her 15kg weight loss!
- Nic Mapes, Personal Trainer @ Results Room Auckland


Complete dedication and determination, hitting daily habits and taking each day as it comes. With the aim of making gradual changes and not wanting to massively overhaul their life, consistency breeds results. These photos are 8 months apart and these results are here to stay. 

By looking at the mind, body and nutrition individually everyone can make positive changes with the right attitude.

Chat to me today about how to make this transformation yourself! 

Nic Mapes

Train with purpose

Here is an interesting article from world renowned triathlon and endurance coach Brett Sutton. Although the article relates to triathlon the context is transferable to all forms of training. Train smarter not harder to achieve your goals. Specificity, Periodisation and accountability is the foundation to success.

Triathlon is a sport of strength endurance, which benefits from consistent training, day after day, week after week. Of course, the goal is to swim faster, bike stronger, and run faster, but many athletes try to rush this process. Steady and measured preparation is required for optimal performance. During the early phases of training many athletes ask “this isn’t enough – when is the real training going to start?”, sometimes adding 30 minutes to 1 hour longer than the prescribed training, or adding extra intervals to workouts.

While interval training is a powerful tool if used correctly, personally I don’t believe interval training or training fast is necessarily how athletes get injured. I believe athletes get injured and sick from doing too much training at medium intensity, in the grey zone, especially with run training. Going harder than they should on their endurance workouts.

Athletes also increase their risk of injury and sickness when trying to maintain a year-round training diet of 4+km swims, 100+km bikes, and 25+km runs, especially when these workouts are at race or close to race pace. My advice to these athletes is to ‘slow down to speed up’, or ‘Hurry Slowly’. These athletes may also be worried about making sure they can compete at a certain speed or pace, that their endurance workouts negatively impact the remainder of their training week. When you’re doing an endurance swim, bike, or run, you really shouldn’t feel as though you need to make too much of an effort. Power, HR, or Pace should be generally less than 70% of threshold pace, or in layman terms at a pace you can easily maintain a conversation.

If you are in awe of how fast the best Marathon runners can run, what’s equally amazing is how slow they run their slow runs. These athletes will generally complete their long or easy runs at a pace some 2 minutes per km (3 minutes per mile) slower than their race pace. Athletes running 42km in a race at ~3:10 per km (5:06 min/mile), are running their slow runs at ~5min/km (8:10 min/mile). What if you try to run your easy runs 2 minutes per km slower than your race pace? Many of us are close to walking, right? I’m not necessarily advising you to walk, but to consider the effort level difference for those Marathoners between their training and race paces. That’s truly a pace that they can run “all-day” and not exert much effort.


I also encourage you to try doing some workouts without electronics, or ‘by feel’. No GPS, no powermeter. Training this way lets you start to understand your body and not always rely on the gadgets that don’t know how you’re feeling on a certain day. If you need a gadget to hold you back from going too hard on certain workouts (e.g. long runs!), then you need more practice in listening to your body. You don’t do it often enough or understand what it means to train in a certain area, namely endurance. If you must record the numbers from your workout, tape over your device or put it in your pocket so you can still have the data after the workout, but don’t use it during every workout.

Should you miss a workout or day of training, remember we live in the real world with jobs, careers, study, family and friends. Don’t strive to compensate for days missed in training by trying to ‘catch up’ workouts, or adding more time to others. Simply move on, and back onto your training schedule. One day missed can save a week or month missed due to injury or sickness.

If Spring is on its way in your region, enjoy the nicer weather and planned bigger workouts, but please ‘hurry slowly’.  Avoiding the grey zone is the quickest way to improve your triathlon performance.

June Challenge: Dual Challenge

This month we have two challenges to pick from (or do both for the super keen!)

Agility and strength.


On level 1, start at the first blue tile. Set the timer for one minute. Sprint to the third blue tile and then back to the start in a figure 8 pattern. When you get back to the start perform one burpee. See how many rounds you can complete after one minute.



Calculate 5% of your bodyweight (rounding up to the nearest kg) and get a dumbbell equal to that. Get yourself into a wall sit position with your back flat against the wall, feet under your knees, and bend your knees to 90°. Hold the weight out in front of you so your shoulders are at 90° with elbows locked. Hold for as long as as you can. 




Health Benefits of Apple Cider Vinegar

Apple cider vinegar which is unfiltered, such as Bragg's, is special due the high amounts of acetic acid which is formed as a by-product of the fermenting process. It also contains powerful enzymes, bacteria and proteins which have a number of effects on the body as outlined below. I recommend going for the unfiltered option as it contains the 'mother'. 

So what are the proven benefits of drinking apple cider vinegar? 

  • Helps with heart burn and acid reflux
  • Promotes healthy cholesterol
  • Can help with weight loss by metabolising body fat
  • Balances blood sugar levels which can help with type 2 diabetes
  • Has antibacterial properties
  • Increase nutrient absorption 
  • Balance the pH of your body

How much should I have and when?

Start by having it first thing in the morning by putting 1 Tbsp in a large glass of water. If you find this too strong start with 1-2 tsp. To help with digestion it can be beneficial to have before a meal and after a meal to help balance your blood sugar levels. 

Follow the link below for more information: