Welcome to andrewsmithfitness.co.nz
I work as a personal trainer in a most amazing part of New Zealand the Kapiti Coast. My goal is to get as many people taking care of there health and well-being as possible. Check out the events page for up and coming events in Kapiti and around New Zealand that will get you motivated to move. I'll be sharing health and fitness blog posts on a regular basis from me and other health professionals so click like on the andrewsmithfitness facebook page to stay up to date.
Welcome to my website please read, share and enjoy and if you are interested in working with me or have any questions don't hesitate to contact me.
Personal Training pieces - Get Your Group Together
It better together
Why do so many people fall off the exercise band wagon so soon after starting?
In my opinion people don't have anyone to be accountable to for there actions or lack of actions so its easy to quit.
If you just didn't turn up to work or if you turned up and did nothing people are going to question you and your going to be made accountable for the your actions. This could result in you losing your job and in turn losing money. Not a great thought when you have bills to pay. So the accountability at work makes you turn up everyday and do the job you are paid to do.
My question is how can I make exercise such that if you didn't turn up for whatever reason you are made them accountable.
Should I pay you money to turn up and exercise?
The only thing you will lose in the long run if you continue to not show up is your health and well-being.
By working with or in a group your group are the ones that make you feel accountable. Some of the best weight-loss program's in the world are successful because people are made to feel accountable for there actions. If your don't turn up at your weekly weigh-in at weight watchers all your friends in the group are going to wonder were you are, and you are going to feel guilty for not turning up. As well as healthy eating plans the friendships and camaraderie that is built within the group means people feel part of something more than just the group.
There are many groups here on the Kapiti coast that encourage people to be active and lead a healthy lifestyle such as group fitness classes, running groups, triathlon groups and weight-loss groups. Now with the internet and social media online groups are easy to link up with and they can be very specific to your goals. Join a facebook group that gives you daily exercise motivation, get a fitness app on your telephone that tracks your workouts and results or take an online fitness challenge that gives you on-going group support.
Whatever group you decide to join make sure that you have like minded people in the group. Make yourself accountable by telling other people your goals, this way your not just going to vanish at the first sign of struggle.
Posted by andrewsmithfitness on 5th December, 2013 | Permalink
Tags: Motivation, health and fitness, exercise, inspiration, gyms
Personal Training Pieces - Separating Myth from Fact – Part 1
MYTH: The best way of measuring my results is by standing on the weight scales!
How often do you find yourself standing on the weight scales looking down at a number hoping for good news? Is it a daily ritual? What are you doing to try to change the result? An early morning evacuation; removing all items of clothing including rings and wrist watch; thinking light thoughts whilst standing on the scales?
It is a common occurrence for people arriving at the gym to go straight to the scales in their workout clothes, stand on them to take note of their current weight. Then they go straight into an intensive workout only to return immediately to the scales expecting a miracle result. They leave disappointed and frustrated.
If weight loss is your way of measuring success, then ask yourself what would you prefer:
· To lose 10kg in weight but stay exactly the same size and shape; or stay the same weight and drop 2 clothes sizes?
We need to focus on ‘body transformation’ rather than weight change. The reason we need to move away from measuring our results on the scales is one I have touched on before: the difference between muscle and fat. Remember the analogy of 1lb of fat being like a block of butter, and 1lb of muscle a lean chicken fillet. Fat takes up more volume and requires virtually no calories to stay on the body; whilst muscle takes up less space and requires 40-60 calories per lb to stay on the body.
When we start exercising, a common result is building lean muscle on the body and at the same time burning calories, and reducing fat. During this early period it is not uncommon for our weight to increase due to the increased volume of lean muscle, but also the increased density of our bones through greater blood supply.
FACT: The best way of measuring results is with girth measurements, strength & fitness gains, increased energy levels, and positive comments from friends and family!
There are so many positive ways to measure your success. Here are just a few:
· Body shape change – noticing the jeans are too loose around the waist
· Blood pressure – no longer need to take medication
· More energy – can keep up with the kids; more productive at work
· Less sick days – pay rise coming soon
· Lower resting heart rate and better sleep patterns
· Better posture, feeling a few inches taller
· No more aches and pains
· More confident in all aspects of your life
Remember every workout you have is a positive experience. Be proud of what you achieved in that session. Celebrate your successes!
Posted by Jan Pearce - Goodlife Health Club Manager & Forever a Personal Trainer on 15th October, 2013 | Permalink
Tags: health and fitness, Motivation, nutrition, exercise, weight loss, life changing, gyms, myths
The Holistic View - Acid/Alkaline Balance
The Human Body Is Amazing
Your blood is a key indicator of your overall health, it delivers oxygen and nutrients to every single cell in your body, but to do this effectively, it needs to be maintained at a very specific pH range, which is your acid/alkaline balance. Blood pH has been measured and shows that it’s specific range is slightly alkaline, therefore even a very small deviation from this range can create many of the body’s imbalances and health problems.
We’ve all heard about acid rain and it’s impact on the environment where life is dying in many of the world’s waterways. Now imagine the same thing happening to the waterways in your body, i.e your bloodstream.
We are what we eat, food has a major impact on your body’s acid/alkaline balance. For example, when you digest processed food, acid by products are created which flow into your bloodstream. The more processed food you eat (sugars, refined carbohydrates etc), the more acid by products will be created and the more acidic your bloodstream will become. Caffeine and alcohol are also very acid forming.
Weight gain or loss are some of the more apparent conditions. Are you having trouble losing those last 5 kilos? Or are you having trouble gaining lean muscle mass? Your body may be in a chronic acidic state, because when the body is in this state, it will do whatever is required to ‘protect’ itself. It may retain water and fat close to the body organs to protect them from acid, or it may flush the body of water and excess weight to ‘purge’ itself. So if you’re underweight or overweight, you could have an acidic condition in your body.
Yeasts and bacteria also thrive in acidic digestive tracts and steal nutrients and energy that should be going to your body. If you’re wondering why the food you eat isn’t giving you the energy it should, this may be your answer.
Your body was created to hold a slightly alkaline state, because in this state it is highly disease resistant and capable of repairing itself. ‘Let food by thy medicine’.
HOW CAN YOU ALKALISE YOUR BODY?
Very easily, eat more green vegetables and salads.
Athletes who want protein other than acid forming meat products can chose tofu and lentils, nuts like almonds and grains like quinoa and spelt.
So make a few additions and changes to reap the long term benefits.
Posted by lesley Blenkiron - Natural Health and Homeobotanical Practitioner on 25th September, 2013 | Permalink
Tags: holistic, Acid/Alkaline balance, natural health, health, nutrition
Midweek Motivation - What Women Want
What do women really want?
Is this not the golden question that all men would love to know?
On of my all time favourite movies is 'What women want' starring Mel Gibson and Helen Hunt, if you haven't seen it you must! Mel Gibson's character is able to hear exactly what women are thinking, now wouldn't that save a hell of a lot of problems come birthdays and christmas?
I went to a fitness conference in Sydney in 2004 and was fascinated when there was a lecture titled 'what women want', the lecture was given by a man who'd worked for Curves (women's only gyms) finding out what women want in a health and fitness facility. The lecture theatre was filled with males listening intently hoping to hear some piece of magic that let us into the female brain, we all left the lecture non the wiser into what women wanted but had one hell of a laugh having this gentleman try explain his findings.
When I say 'what women want' I don't mean what they want in a relationship, because let's be fair know man is ever going to work that one out. I mean what they want in health and fitness. I realise I'm putting myself in the firing line as a male writing an article about 'what women want' but after 10 years of working in the health and fitness industry working with predominantly women I feel like I have the right to my opinion.
I'm not saying all women want this (I've learned never to stereotype women, they get mad) I'm just writing my observations from working with women who have health and fitness goals inside and outside of the gym environment.
Here we go:
No1 - A clean facility and/or clean equipment is vital, while men wouldn't bother a hoot whether dust was on the windowsill or rubbish was on the floor women want things clean and fair enough. I get a reasonable amount of grief from her indoors for not 'doing the cleaning properly'. I now believe females eyes are just superior to males and we just can't see every speck of dust.
No2 - During a personal training session women want to be pushed, they want to feel like they are going above and beyond of what they could achieve themselves. They don't want to feel like you are taking it easy because they are of the fairer sex. Women have high pain thresholds and more often than not work harder during fitness sessions than many men.
No3 - My last observation about women is the most important. When working with women you need to LISTEN! Women like to know that you are listening, really listening to what they are saying. Women think about things a lot more than men, they express there feelings a lot more than men and they talk a lot more than men. So yes men have to listen more.
So when I work with my female clients I try to look presentable and keep training areas clean, train them hard during the sessions and listen (really listen) when they are speaking.
Note: don't tell my wife I know all this about women she will expect me to do better at the house work!
Posted by andrewsmithfitness on 18th September, 2013 | Permalink
Tags: health and fitness, Motivation, womens health, health clubs
Little things make a big difference
When contemplating change I want you to think about small changes, they are the differences that yield big results! Rome wasn't built in a day is the classic quote for people who try and accomplish things too fast. Making a healthy difference to your lifestyle doesn't mean planning to climb Everest, it means setting achievable and realistic goals that will give you lasting results. Habits can be broken but it does take some will power, you have to go into it with a positive mindset to change. 30days is a realistic time frame to make or break a habit.
Here's some little tips to help you make a big difference, don't try and do everything tomorrow pick out a couple that are manageable for you.
Do you eat breakfast?
Breakfast is the most important meal of the day....the sooner you eat after waking the sooner your metabolism fires up and starts to burn calories. The longer you leave it before eating the longer your metabolism stays asleep.
Try smoothies, eggs on toast, porridge or muesli
It's not compulsory to have fish and chips every Friday?
This is an urban myth and just because you've been doing it forever doesn't mean you have to continue doing it.
Try fish and chips or takeaway food once a month as a treat.
Do you need butter on your toast?
Try your toast with no butter or if you really struggle with that try a really thin spread of butter.
Do you have full fat milk with your cereal or in your cup of tea?
Yellow top, green top or light blue milk will be a better choice of milk, I realise it won't taste the same but with change there must be compromise.
What about all those condiments with lunch and dinner?
Lashing of mayonnaise, tomato sauce and gravy aren't compulsory with every meal try and cut down on the condiments and watch your waist line shrink.
Big muffin tins or small muffin tins for baking?
Baking for the family is great but if you are one of these people who makes yummy stuff then consumes yummy stuff just as fast, maybe try using smaller muffin tins and rationing yourself to one small muffin with your cup of herbal tea.
Do you buy your lunch most days?
As fast as your bank balance shrinks from buying your lunch everyday your waist line increases just as fast. Making your own lunch a least 3 days a week will help you know what your eating and stop the temptation of buying naughty treats at lunchtime.
Little changes make a big difference 'Rome wasn't built in a day'
Posted by andrewsmithfitness on 6th September, 2013 | Permalink
Tags: nutrition, health, health and fitness, Motivation, sleep, weight loss, inspiration, life changing
Midweek Motivation - Regeneration
We all need Regeneration
What is regeneration?
In biology, regeneration is the process of renewal, restoration, and growth that makes genomes, cells, organs, organisms, and ecosystems resilient to natural fluctuations or events that cause disturbance or damage.
When you do resistance training (lifting weights) or do cardiovascular exercise such as running, cycling, swimming etc. or play sport rugby, football, netball etc your muscle fibres are being stressed and damaged.
The process of regeneration then takes place with the correct nutrition, hydration and rest your body will repair and regenerate ready for the next bowt of physical activity.
Elite athletes would have regeneration sessions In a weekly or monthly periodized training program, regeneration sessions would include active recovery (lighter sessions) that promote blood flow such as walking/jogging, swimming, specific yoga, active stretching.
For your everyday exercise enthusiast regeneration days are vital for anyone wanting to see results in fat loss and/or fitness.
If you don't rest and recover and allow your body to repair the chances of injury increase and your ability to stress your body to improve will decrease.
Regeneration starts straight after you finish your exercise. Quality nutrition within one hour after exercise allows your body to start the rebuilding process. A mixture of carbohydrates and protein is the best option post exercise along with plenty of water to rehydrate. A hot or cold (or both) shower will promote blood flow which is what we want, elite athletes use ice baths BBBRRrrr! Be brave!
Rest is a key component to regeneration and is often over looked by the weekend warriors they often believe more is better...more is not better! quality training and regeneration is the key to long term successes.
Quality sleep is the best time for regeneration your body will go through the natural healing process to allow you to wake up and attack another day. Easier said than done but sleeping 8hrs would be the optimum for regeneration.
So fuel up, rest up and regenerate!
Posted by andrewsmithfitness on 27th August, 2013 | Permalink
Tags: health and fitness, Motivation, nutrition, rest, regeneration, stress
Midweek Motivation - Just Walk
Why not walk?
What am I?
- Michael Jackson has a famous one?
- Neil Armstrong did it on the moon?
- Sir Edmond Hilary did plenty of this to reach his ultimate goal?
- When a baby starts to do this it brings a smile to ever parents face?
You guessed it walking. We were born to walk and as time has evolved we do less and less of it. We drive around the supermarket car park trying to find the closest park so we don't have to walk that extra 20metres to the entrance. We take the car to the corner diary to buy the milk and newspaper rather than walk the 2 kilometre round trip.
Why do we detest walking so much?
It may be a time issue, were so busy working, looking after children and running the household that walking somewhere would take too much time.....and effort. But surely the health benefits of walking would out way the 'time saved' by driving everywhere.
Combined with a healthy diet walking helps fight off the risk of cardiovascular and heart disease, helps bone density to decrease the chances of osteoporosis, strengthens muscles, ligaments and tendons, improves posture and core strength, helps with weight loss and going out for a walk in the fresh air makes you feel good!
Fitness trends are changing almost everyday with new gimmicks and gadgets, ab machines and weight loss supplements. Fitness models are always on TV infomercials trying to get us to buy the new rage in exercise products with the promise of the six-pack we've been dreaming of. People keep buying into all these new trends to get to there ultimate goal of a healthier and often trimmer person.
Doing more of this long lasting fitness 'trend' WALKING means you don't need to buy anything from an informercial, you don't a have to sign up to health club and you can start today!
Give it go before work or after your dinner tonight and trust me you will feel better for the fresh air, exercise and the chance to clear your head.
Posted by andrewsmithfitness on 20th August, 2013 | Permalink
Tags: health and fitness, Motivation, exercise, weight loss, walking
Personal Training Pieces - 5 top tips for choosing the right gym
5 things to concider
Before the advent of modern technology, when winter approached and there wasn't the luxury of heat pumps or unlimited food choices from around the world at our disposal, human bodies needed to store as much fat as possible to survive the long cold spells. Whilst technology has advanced, our genetic DNA is still hard-wired to do less physical activity and eat more when it is the cold of winter to ensure that extra level of insulation. So has this winter taken its toll on your body? Have you noticed a muffin top that is creeping over the belt line by the end of dessert; the dreaded start of a bingo arm wave as you reach for the chocolates hidden on the top shelf; or the heavy wheezing as the few stairs up to the bedroom become the daunting ascent to the top of Mt Everest?
Maybe you are thinking that it is time to tinker with the weekly budget to put aside some hard-earned cash for a gym membership. But is it as simple as joining the cheapest gym in your area?
From the 15 years I've been involved in management of Health Clubs, I have put together a shopping list of the Top 5 things to consider before signing on the dotted line . . .
Number 1 reason for choosing a health club is location. What time of the day or night are you likely to exercise? This will determine for instance if you choose a gym close to home or close to work. Excuses to not go for a workout spring easily to mind if you have to travel too far to the gym. How will you get there? Is it walking distance? If driving, does the gym provide sufficient complimentary parking?
2. Contract or no contract
Health Clubs like the security of consistent revenue, so hence will encourage you to commit to a contract. A one year term is fairly standard in the fitness industry, and you should be rewarded in terms of your weekly rates according to your level of commitment. If no contract, check for hidden costs and level of service still provided.
3. Choose on price or service
It is never a good idea to choose a gym based on cheapest rate. More often than not it is a case of "what you pay for is what you get!" A good gym will look to invite you down to the facility to show value for money via service and product to help you achieve the results you are looking for. What level of service do you want? To be greeted by name and a friendly smile when you arrive? To be valued for your patronage rather than as a number that appears on the gym's bottom line?
4. Administration fees, joining fees, cancellation fees
It is not unusual for an admin and/or joining fee to be presented as part of the start up cost. Typically an administration fee will cover the set up of your account, managing your direct debit. For the gyms that do not have an admin fee, it pays to check if there are hidden costs such as bank charges per transaction done. A joining fee is sometimes waived to create an incentive for you to join that gym straight away. If a joining fee isn't removed or reduced, that revenue is usually reinvested back into the club in the form of maintenance, refurbishment or new equipment.
Always check the cancellation policy, especially if you have committed to a lengthy contract. Most health clubs will require a 30 day notice period to cancel once you are outside of your minimum term contract. Within term you may need to pay a percentage fee of what is left owing in order to cancel. Possible reasons to cancel without penalty may be via medical certificate or at the club's discretion.
5. Product to get you Results
Always bear in mind what has motivated you to get off the couch and head down to your local health club - whether it's getting in shape for that holiday later in the year, to keeping up with your high energy kids. Does the gym provide the product, services and support to ensure you will be successful in achieving your current and future fitness goals?
Bottom line - once you have been a member of your health club for at least a month, are friends or family or work colleagues commenting on the changes they see in you? Are you feeling the benefits? Most importantly, would you recommend your gym to others?
Jan Pearce (Goodlife - Club Manager / Personal Trainer)
Posted by Jan Pearce - Goodlife Health Club Manager & Forever a Personal Trainer on 13th August, 2013 | Permalink
Tags: health and fitness, Motivation, exercise, gyms, health clubs
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