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Don’t have enough time to fit in a full group fitness class? Why not try a 30min express class!

MAY 2014

Join Ngawai on a Monday morning for Les Mills BodyStep Express at 9.30am or BodyPump Express at 10.00am. OR… If you’re looking for a total body cross training work out, do both!

Refer a friend in May & you BOTH receive a FREE Mexican Restaurant Voucher



difficulty • Muscle cramps or r Tailored ou sleeping? Read w lo be le Health artic for fitness • PT Session: Boxing month • Member’s of the ss timetable • Clubfit Group Fitne for May 2014 mole recipe • Guilt-Free Guaca dium Podiatry & • Footnotes with Po Footwear


Footnotes with...

There are 26 bones and an intricate webbing of muscles and ligaments that make up the foot, if you include your ankle and shins more than 50% of all the bones in your body make up your knees down. It’s no wonder that at times your feet sometimes can’t stand up to the pressure. Each month we will briefly examine common ‘injuries/conditions’ you may experience. What are Verrucas/Plantar Warts? Verruca’s or Plantar Warts are caused by a virus that attacks the skin around the toes and feet. It enters our body through direct contact with cuts, abrasions, or blisters. It can take up to several weeks for the visual symptom to present on the skin once infected. Verruca’s are commonly described as a small, hard bump on your skin that has a rough surface, similar to that of cauliflower. They can be pink, white, or brown, and can contain tiny spots inside that look like black specks.

As all warts are contagious, precautions should be taken to avoid spreading them: 1. 2. 3.

Cover them with an adhesive bandage while swimming Wear Jandals when using communal showers Do not share towels

If you are suffering from Verrucas, don’t suffer in silence, seek advice. Clubfit members have membership benefits at Podium Podiatry and Footwear, Bayfair Shopping Centre where you can get 15% off the $RRP of Footwear and FREE ACC Podiatry Treatments – ask them about their 100 DAY GUARANTEE!! Verruca Treatments are only $39.00 per visit!! The medical information in the above article is general in nature and should not be substitute for the advice from a registered medical professional. None of the individual contributors or anyone else connected to Clubfit can take any responsibility for the results or consequences of any attempt to use or adopt any of the information presented in this article.

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Want to check us out? Scan our QR code to get your free 7 day membership pass now!

Do you have muscle cramps or difficulty sleeping? You may be Magnesium deficient! It is very common for people to be low in Magnesium due to the consumption of highly processed foods and stressful lifestyles.

people often need a higher dose for muscle and nerve relaxation. Try adding avocado, dark green leafy vegetables and raw nuts and seeds to your salad or smoothie for a nutritious Magnesium boost.

Deficiency symptoms include: • • • • • • •

Fatigue Anxiety Irritability Restless legs Sleep complaints Tension headaches Cramp, spasms and muscle twitches

There are many different types of Magnesium supplements on the market and some are more effective than others. The strength and dosage requirements depend on individual needs. For example, athletes and highly stressed, anxious

Discover true health with lasting results at TAILORED HEALTH in Mt Maunganui. SARINAH HURFORD Sports Naturopath, Medical Herbalist, Massage Therapist M: 022 413 9484 E:


Boxing for fitness Check out these great Boxing tips form Clubfit Personal Trainer and North Island Golden Gloves Champion Cassie Humphreys.

Want to bring a friend? Grab a free 7 day memb ership pass at our front office or visit our website www.clubfi


Want to get started? Here’s how: 1. Purchase a good quality pair of boxing gloves and a skipping rope. Boxing wraps are also a great option to protect the hands and wrists.

Boxing for fitness As a training tool Boxing has certainly stood the test of time. It’s a tough yet fun and effective way to achieve some great fitness results whilst improving your strength levels and body composition. Boxing training can be very physically and mentally challenging however its an incredibly rewarding training mode once you have mastered the basics.

2. Start with skipping for around 5-10mins as foot work and conditioning are key components of the workout. Build up your time to around 15-20mins. 3. After the skipping add in some boxing bag work 10-15 minutes. Better still work with a partner using focus mitts if you can. Technique is important so if you haven’t boxed before its best to get some instruction from a qualified trainer, or stick to the basics of the jab/cross combo as demonstrated.

Boxing training benefits include: • Weight loss • Aerobic and anaerobic endurance • Increased strength • Toning and muscle definition • Develops mental fortitude • Fantastic stress buster

twisting and use your entire core such as cable wood chop. A strong midsection is vital for developing your punching power and protecting your spine, so ensure you give your core the attention it deserves. If you would like more information on getting started with Boxing training or would like to put on the gloves for a complementary skills session feel free to speak to Cassie at Clubfit today.

Cassie Humphreys

Group fitness - New timetable Starts 12th May This month welcomes our new Express Classes! A great option if you have always wanted to try a class but never quite felt confident enough to do the full version. These classes have a 30 min format which makes them great if you want a quick, fun and motivating workout. You might also combine an express class with your own gym workout or use it as an introduction to a class you have never tried. There are some really exciting changes to the timetable this month so make sure you check it out!

Phone: 022 108 8477 Email:

Tell us what a normal days food intake looks like for you? Bill: Loads of fruit, veggies and lean meat. Mel: Fruit, veggies, rice and chicken.

4. Finish your boxing workout with some basic core training. Go for movements that involve

What is the unhealthiest meal you have ever eaten? Bill: Chinese takeaways. Mel: Cheezie Wheezies with tomato sauce and mayo, the best!

Boxing for fitness

What colour makes you feel good when you are wearing it? Bill: Yellow because it was the colour of my house when I was a child and also because I’m a sunny person. Mel: Coral.

Here are a few tips to get you started.



Jab Keep your hands high and chin slightly tucked, throw your lead hand out in front in a snapping motion and return to your chin. Knees should be soft. Always keep your hand closed, wrist neutral and aim to land the strike on the flat of knuckle/ glove. Cross As with the jab your chin is slightly tucked, knees are soft and hands high. Throw your rear hand across the body allowing your hips and torso to move naturally in a twisting pattern. Once your punch has landed return your hand back to your chin.



What is your ideal car? Bill: A Suzuki SX4 – 5 door hatch back. It’s the car I have now and I love it! Its easy to get into and out of. Mel: A Range Rover.


Guacamole Ingredients: 1 can white kidney beans, rinsed 1/2 cup fresh corriander 1 ripe avocado Baked tortilla chips or fresh vegetables

3 things you would take to New York City! Bill: My wife, my passport and a suitcase. Mel: Cheezie wheezies, a kiwi and ugg boots. Do you prefer marmite or vegemite?

2 tomatoes 1 tablespoon lime juice 1 jalapeo, seeded 1/4 cup chopped onion Salt and pepper to taste

Bill: Neither! I like ham and chicken spread or pate. Mel: Marmite. If a famous actor could play you in a movie who would it be? Bill: Peter Sellers. Mel: Sandra Bullock. I want to be her friend. What is your most memorable experience at Clubfit?

Wood chop 1. Set up with feet in a split stance, knees are soft, chest up, pull your belly button to your tail bone. 2. Initiate the movement from your core. Twist through your hips and allow your eyes to follow your hands bringing the cable high. The key is to let your core do the work and not to “muscle” the movement using your arms only. Perform 8-10 reps each side for 3 sets.

Preparation: In a food processor with the knife blade attached, puree beans and 1 tablespoon lime juice until smooth. Transfer to medium bowl. In the same processor, place jalapeo, corriander, onion, and 1/2 teaspoon salt; pulse until juicy and thick. With a spoon, scoop the avocado out of the peel and into the bowl with the beans; mash with a fork until the mixture is blended (with some chunks remaining). Cut each tomato in half. Squeeze halves to remove seeds and juice. Coarsely chop the tomatoes. Stir the tomato-and-onion mixture into the avocado mixture until blended. If you prefer a little more zip, stir in additional lime juice to taste. Guacamole is best served as soon as it’s made, but you can also cover and refrigerate it for up to one hour. Serve with chips or vegetables.

Bill: The low impact circuit class, it’s social but still challenging and I can work at my own pace. Mel: Meeting many amazing and inspiring people, especially during the shape up for summer challenge of 2013.

Fitness isn’t about being better than someone else, it’s about being better than you used to be.

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