James is an experienced Private Trainer working out of our Club Physical Xpress location. Have a look at his PT Profile for more information about him.

Bicycle Shorts

Why bicycle shorts should always be black and (not) RED!!!!!

Black:

NOT Red:

The Holiday Workout

The Holiday Circuit

The circuit consists of 6 exercises and can be done by the side of the pool, in your room or on the beach.

•    Press Up’s
•    Crunches
•    Step Ups/Running on the spot
•    Tricep Dips
•    Bridge
•    Lunges

Do each exercise for 45 seconds with a 15 second rest in between stations and one circuit will take less than 6 minutes to complete. This is a good workout and you are on holiday so you could stop here but you have started so you might as well turn it into a great workout by completing the circuit twice more. With a gentle warm up and swim to cool down you will have had a great workout in less than 30 minutes and can now enjoy a cocktail or two, guilt free. Happy holidays

Learn the art of skipping

Skipping has always been an important part of a boxers training. But take care when in doors to avoid hitting the fire extinguishers. Take a look at good skipping technique here;

Calm down ladies!

Keep control when you watch this

Lend a hand, refer a friend, Save a LIFE!

Recommend Club Physical and feed the children of Niger!
This month you can introduce a friend to Club Physical for 29 days for $29 and FIVE DOLLARS will go to feed the children of Niger. Niger is the world’s poorest country with thousands dying of starvation. One child in five won’t live to be five. Club Physical has teamed up with World Vision to make a difference this month. For every one dollar donated, the value of SIX New Zealand dollars with reach those children in food! Please register your interest here.

Friday Squash Fun night

Want to blast away your working week among new friends. Come along to Te Atatu club anytime after 5.30pm Fridays and join the fun – Just $10 a head, unlimited playing. Balls and racquet hire available.

Trust named after NZ rep athlete

The CAT WALK Trust was named after Catriona Williams, formerly one of New Zealand’s leading international equestrian riders. She is now confined to a wheelchair following a riding accident in 2002.
The trust is dedicated to raising funds to support the cure for spinal cord injuries.
http://www.catwalk.org.nz/page/vision

Tips to help get you into the gym.

Working out of Club Physical Xpress in the heart of the city reasons I hear again and again for people not making it to the gym is that I don’t have time or that something came up at work. Here are my top tips to help get you into the gym.

1.  Schedule it.

Put your gym session into your work diary and make it non-negotiable that you go.

2. Go before work.

This way if an unexpected meeting or deadline turns up, you get invited out for drinks or if you’ve had a bad day and just don’t feel like it (although I should mention here that a good workout can help to relieve the stresses of the day and send you home in a better mood) you know you have already had your workout for the day.

3. Set Goals

Whether it’s to lose 5kg by summer, run a half marathon, compete in a triathlon or to get back into your favourite pair of jeans having a goal will help to keep you motivated and hitting the gym

4. You don’t need hours to have an effective workout.

We have all seen and probably even had those gym programs with 20 different exercises that looks like it will take hours to complete. The good news is that you don’t have to spend hours in the gym to get an effective workout. With weights you can train every major muscle group in your body with just three compound (an exercise that uses multiple muscle groups) exercises.  There are a number to choose from but here are my three favourites that will do the job are : Squat, Bench Press and Seated Row. As for cardio you don’t need to spend hours on the bike. Instead up the intensity with some interval training and get a really effective calorie burning workout in. If you are really pushed for time you can do your weights and cardio on different days and be in and out within 30 minutes.

5. Get a Personal Trainer

Having a Personal Trainer will help you tick a number of boxes. You will have a scheduled session that you won’t want to and they won’t let you miss. A good trainer will help you to set goals and keep you motivated to achieve them and they will definitely push you and give you an effective workout. Not to mention the fantastic results they can help you get.

Mr Bean's Invisible Drum Kit

Correct technique for crunches

Top Crunching Tip

•    Make sure you don’t pull on your head.
•    Pick a spot on the ceiling to help keep a fist sized space between your chin and your chest.
•    Go slowly. Eeven those of you with strong abs will feel it if you slow the crunch down.

If you have any questions you would like to see James answering email them to: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Strawberry fields forever

It’s about the time of year to consider planting strawberries. You and I know that strawberries are delicious, but they are also nutritious. Strawberries contain abundant vitamin C as well as significant levels of phytonutrients and antioxidants which fight free radicals. These antioxidant properties are believed to be linked to what makes the strawberry bright red. Here’s an alternative way to grow them.