Sore Back?

Sore Back? HEALTH & FITNESS TIPS 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. https

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! #Testimonials

June Challenge

This month we have two challenges to pick from (or do both for the super keen!) Agility and strength. Agility: 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. Strength: 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

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 th

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 ⦁

Static Stretching for Injury Prevention

Does static stretching prior to exercise decrease the risk of injury? Static stretching is seen as an important part of a warm up before exercise. However, is this best way to prepare your muscles for a workout, and does it decrease your chance of injury? The majority of research in the area tells us that there is little evidence to support this claim, and there is insignificant evidence to say that static stretching prevents the risk of overall injuries. Static stretching can even significantly decrease performance in sports where a large amount of force needs to be produced e.g. sprinting. However, there is some evidence suggesting that static stretching may reduce the risk of sustaining m