KBW Fitness Lifestyle

04/11/2021

Hi Team,

City Fitness Napier will be open 24hrs from Monday 8th. The gym will open at 5.00am as normal and then from the evening we will be 24hrs again.

Happy training 💪

01/11/2021

Target heart rates for cardio training.

If you are putting the time and effort into your cardio training there are some key heart rate targets you can monitor to get the best results and easily measure your progress.

A simple calculation is this: (for example) If you are 35 years old.
Simply subtract your age (35) from 220 = 185 Bpm (Beats per minute).
220-35=185.
185 is you max working heart rate.
50/70% of this number - 92/129 bpm is a target for weight loss.
70/85% of this number - 129/157 bpm is a target to increase your cardiovascular performance.

Happy training.

27/10/2021

Whether your goal is to burn calories to drop a few kg's or to increase muscle mass and overall strength, there are some exercises that will be more effective than others.
Adding compound lifts to your exercise program will help you reach your fitness goals and improve your overall wellbeing.
The reason compound lifts are so effect are because we are stressing multiple joints and muscle groups at the same time, Increasing heart rate and working larger muscle groups.
Some compound exercises to add to your weekly routine:
Squat (Goblet, Barbell, Body weight).
Bench press ( Dumbbell, Barbell, Push up).
Pull up ( Lat pull down, Body weight pull up, assisted pull up).
Lunge (Static, Walking, dumbbell, walking twist).
Low Row ( Cable, Machine, Barbell).

For advanced program design call 0224970275

Happy training

14/10/2021

HOW TO SQUAT: PROPER BARBELL SQUAT TECHNIQUE.
One of the most effective techniques in the gym if you get your technique correct. If you would like some tips or help learning the barbell squat technique - 0224970275.

Rack should be slightly lower than shoulder height
Step under bar and position it on upper trapezius muscles and back of shoulder
Hands as close as possible to shoulders with elbows pointing down (Create a ‘W’position with your arms)
Stand up and take one step backwards
Stand with feet shoulder width apart OR shoulder width plus width of foot apart, head and chest up and eyes looking forward—NORMAL POSTURE
Begin movement by bending at the hips and the knees, keeping the feet flat on the floor, head and chest up, body balanced and spine maintaining normal lordotic curve
Descend as far as possible while keeping spine in neutral position (slight curve in back)
Keep knees over toes and heels on the floor
Reverse movement on way up maintaining correct posture at all times
Common errors
Heels lifting off floor—trying to keep back vertical (straight) by keeping the chest up and pushing through the heels
Knees traveling excessively forward over toes
Bending at waist and losing lordotic curve
Head and chest dropping.

Happy Training.

11/10/2021

Hi team,

I am available from today for Personal Training sessions at City Fitness Napier. Come in and see me or give me a message to start your fitness journey 🙂.
0224970275
[email protected]

08/09/2021

Level 2 is here!

You may be excited to get back in the gym, so here's a quick tip from me.

Don't rush back into your training at the same intensity that you were training with before lockdown.
We have had a few weeks out if action so your body will need time to wake up and get used to been under the stress of exercise again.
6/7 out of 10 intensity at most is my recommendation for the first weeks training. The last thing you want is an injury while getting back into it.

Dead lifts were my choice been back in the gym today. A nice 220kg for 1 rep after warming up was more than enough getting back into it. My right knee didn't agree with my mindset so I will be working on leg strength over the coming weeks.

Enjoy been back at the gym, but be smart.

Send me a message if you have any questions.

06/09/2021

We are excited to be launching this October. KBW will be based out of Napier for face to face training and nutrition advice. We will also be providing an online service for clients so look out for more content coming soon!

06/09/2021