Beyond Fitness

Beyond Fitness Beyond Fitness Studio is a small results based private personal training studio located in Normandale

One-on-One personal training session:
45 mins - $50
60 mins - $70

Small group training (max 3 people):
45 mins - $70 total
60 mins - $90 total

I can't believe it's almost March! Is everyone smashing their goals this year? I want to hear from everyone in the comme...
20/02/2023

I can't believe it's almost March! Is everyone smashing their goals this year? I want to hear from everyone in the comments how you are progressing so far.

Any goal counts... strength gain, weight loss, improvement in sport or just a general improvement in energy levels - I want to hear them all!

If you're not seeing results remember you can talk or message me anytime to figure out a strategy to get you there.

24/08/2022

Exercise Spotlight: Landmine Shoulder Press

This is a great movement to work the shoulder without the need for overhead flexibility.

The bar path creates a smooth motion while you press the weight and also teaches the shoulder blade to move (upwardly rotate) throughout the movement. This greatly reduces risk of injury and helps build a nice stable shoulder.

11/08/2022

Exercise spotlight: Tricep Pushdown

This is a great movement to work you guessed it the Triceps. The Tricep is located behind the upper arm and is responsible for extending your arm straight at the elbow joint.

It is a very aesthetic muscle which makes the Tricep Pushdown one of the most popular movements at the gym.

Give it a go next time you're in the gym!

Let me know in the comments your favourite Tricep exercise.

06/08/2022

Bench Press Tutorial Video:

The bench press has been the favourite upperbody strength exercise for years now. It seems simple enough just lie on a bench and push a bar up and down...unfortunately our shoulders don't agree!

In this video I give you a few key points to keep your shoulders safe and to make the movement move effective for long-term pressing.

Comment below your bench press personal record?

Meet Lynnda, she's all smiles now!!Lynnda has done absolutely amazing losing 17kgs since beginning her training journey ...
13/06/2022

Meet Lynnda, she's all smiles now!!

Lynnda has done absolutely amazing losing 17kgs since beginning her training journey with me. Not only that, Lynnda has also greatly improved her posture, strength, and got rid of sciatica pain that plagued her for more than 30 years. She's as tough as nails and can now deadlift 60kgs and easily do full range lunges on a leg that had weakened to the point of her not being able to get up off the ground.

Even with the majority of her weight loss goal achieved she still puts in the work each week at Beyond Fitness and continues to make amazing progress!

Show her some support in the comments!!

Time to stretch!Here is a quick upper body stretching routine to loosen up your chest, shoulders and back.2-3 x 40 sec h...
02/06/2022

Time to stretch!

Here is a quick upper body stretching routine to loosen up your chest, shoulders and back.

2-3 x 40 sec hold per stretch.

1. Standing lat stretch. Grab a rack or the edge of a door with your thumb facing down. Bend forward then lean back. Push your upper body toward the shoulder that is extended out while keeping the hips in the same place.

2. Crossbody upper back stretch. With a straight arm cross it over your body at shoulder height. Use your other hand to pull your arm tightly into your body from slightly above the elbow.

3. Standing tricep stretch. Extend your elbow directly above your head then try to reach back and touch the back of your shoulder with your hand. Use your free hand to pull your elbow towards your head for a deeper stretch.

4. Standing bicep and front shoulder (deltoid) stretch. With a straight arm and thumb facing down put your arm on a wall slightly above your head. Twist away from the wall while maintaining contact with it.

5. Swissball chest stretch. Put your arm over a swissball at shoulder height. Keep both shoulders level and twist your body away from the ball.

Remember to stretch!Here is a quick routine to limber up your lower body. 2 sets of 40 seconds per stretch:1. Swissball ...
29/05/2022

Remember to stretch!

Here is a quick routine to limber up your lower body.

2 sets of 40 seconds per stretch:

1. Swissball hip flexor/quad stretch. Keep body upright and push hips forward.
2. Box hip and glute stretch.
Maintain lower back arch, push hips forward while slightly twisting body towards the knee on the box.
3. Standing hamstring stretch.
Keep lower back arch, try pick a height that you can only just manage to straighten your leg with.
4. Foam roll outer quad/leg (IT band).
Roll up and down your IT band. Stop and hold on tender spots for a few seconds. Apply less pressure to supporting limbs to make it harder.

Beat the winter blues with boxing at Beyond Fitness Studio!
26/05/2022

Beat the winter blues with boxing at Beyond Fitness Studio!

A calorie is a unit of measuring energy. To be more precise it is the energy required to increase the temperature of 1 k...
24/05/2022

A calorie is a unit of measuring energy. To be more precise it is the energy required to increase the temperature of 1 kilogram of water by 1 °C. Pretty random right?
It is usually used when talking about the energy that comes from food or energy burned during exercise.

When calculating calories from food each macronutrient (protein, fat and carbs) have their own calorie amount. Protein and carbohydrates are both 4 calories per gram and Fat is 9 calories per gram. It is important to note that micronutrients (vitamins and minerals) do not have calories and therefore do not increase the calorie content of food.

When eating a balanced diet, total calories should be looked at as a tool to get to your desired goal. Without adequate macronutrients, especially protein and fat, or not eating enough foods rich in vitamins and minerals the body will not be able to process vital bodily functions.

I hope that helps give you a better understanding of calories!

We have all heard to lose weight you need to get into a calorie deficit. Don't get me wrong it is true but it is about a...
20/05/2022

We have all heard to lose weight you need to get into a calorie deficit. Don't get me wrong it is true but it is about as helpful as telling someone you need to earn a million dollars to become a millionaire. To succeed with your weight loss goal it will take some planning and education followed by ex*****on.

There are many ways to get into a calorie deficit. You can increase cardio output each day, start weight training, lower total calories slightly, lower total calories excessively and then add in high calorie cheat days, cutting carbs...the list goes on.

Some of these strategies will work for certain individuals and some will not. The key to long term result is understanding the energy and macros you get from different types of food (especially food you like to eat - no thanks kale chips) and then creating a sustainable plan around exercise and nutrition. E.g. it is most likely unsustainable for a mum with a 9 month old baby to go to the gym 6 x per week and eat 4 meals a day spaced evenly as a part of their plan or if you have a big business presentation coming up, it is not a good idea to plan an aggressive calorie deficit on that day.

Here at Beyond Fitness Studio I teach and plan weight loss programs that fit each client's individual needs. Please feel free to book in a free goal setting consultation with me where we can talk more in detail about planning your weight loss journey.

19/05/2022

Here is a woodchopper technique breakdown video. The woodchopper is a great oblique exercise when properly executed. Give them a go next time you're at the gym.

Address

28 Pokohiwi Road, Normandale
Lower Hutt
5010

Opening Hours

Monday 5:30am - 9pm
Tuesday 5:30am - 9pm
Wednesday 5:30am - 9pm
Thursday 5:30am - 9pm
Friday 5:30am - 9pm
Saturday 5:30am - 9pm
Sunday 5:30am - 9pm

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