Topshape Gym

29/07/2026

28/07/2026

I snapped this photo at my local supermarket a few weeks ago whilst standing in the beverage aisle. Two stark realities immediately stood out to me:

1️⃣ We are only buying on deal as inflation is hurting people at the checkout, even on everyday staples where retail prices haven't moved much.

2️⃣ Looking at the shelf space, it raised an encouraging question: Are people actively moving away from liquid sugar? If so, that may be a massive win.

After spending 30+ years in the health and fitness sector as a coach and owning a few gyms along the way, I can’t help but see these supermarket shelves through a clinical and systemic lens. (Ayesha and my kids hate it when I do the shopping 🤭 ).

It prompted me to sit down and do a deep dive into the politics of sugar in Aotearoa, and why genuine preventive health is so strangely absent from our current national political debate.

It’s deeply troubling that a country blessed with agricultural abundance still ranks among the bottom three in the OECD for obesity. We are spending billions treating metabolic sickness after the fact, while the commercial entities behind liquid-sugar pay net zero to clean up the damage caused.

Note: we all acknowledge there are things that needed to be done in maintaining our healthcare infrastructure over the past few decades. But I think we also need to look at ways to treat some of our problems at the root cause – especially when it comes to the health of our children.

You could argue that people, even those at the lower income tiers of our communities, could be making better buying decisions. But you could also require more from the food and beverage industry based on what they have done in other countries.

It’s a long read, but getting these thoughts out of my head felt necessary. In the article, I break down:

1. The clinical reality inside our paediatric dental theatres
2. The $2B+ annual fiscal burden absorbed by NZ taxpayers
3. The "sweet disparity" between how multinational drink brands formulate their products in the UK vs. NZ
4. A practical, manufacturer-facing blueprint to fix it

Link to the article in the first comment -

05/07/2026

"Exercise Snacks": Short, spontaneous micro-bursts of high-intensity efforts (e.g., chasing a puppy or playing tag for 1 to 3 minutes) offer massive preventative advantages. For example, women tracking as little as 3.5 minutes of daily vigorous exercise saw a staggering 40% reduction in baseline cancer risks.

Dr. Rhonda Patrick is a Ph.D. biomedical scientist specialising in ageing, nutrition, and disease prevention. She is the founder of FoundMyFitness, a popular YouTube channel and podcast dedicated to translating complex health science into actionable advice.

https://www.facebook.com/share/v/1cYAUGqsZn/

Full discussion: https://www.youtube.com/watch?v=PyhmvAL-iYw

03/07/2026

Geords, you can really tell the clients that train with you from the ones that don't ...

30 years of training does that to you.

Another great demonstration from Seb. Most people work the upper back row but think they are hitting the whole area effectively. Try both movements, 3 sets of each, and tell me you can't feel the difference.

Tip: I prefer to pre exhaust the rear delts before either movement using a rear delt machine or bent over lat raise so I can totally blow out the up section of my back.

Shrugs also a good prework exercise ...

Lift well, train smart, get large 💪

Geords

29/06/2026

Rotator injuries are some of the common concerns I get asked about. Dedicating some time each session to prevention is key.

Great for fighters too especially if you are transitioning from strength sports across into boxing or muay thai.

Awesome vid from Seb explaining what good looks like 👌

15/06/2026

Building muscle:

Controlled movement
Slow eccentric phase
Contract and squeeze the miscle you are training in both directions
Not too low on shoulder
No lock out (save elbows pain)
No touch in middle (keep the resistance on the pec)

Great technique.

15/06/2026

Creatine explained - really awesome podcast this week - easily one of the most misunderstood but essential supplements available to us designed to improve both cognitive and physical performance.

Dr. Darren Kandow highlights that creatine isn't a one-size-fits-all supplement. Your optimal daily dose shifts dynamically based on your age and whether your goal is muscle performance, skeletal resilience, or mental clarity.

Clinical Dosage Breakdown

Children & Adolescents: At least 1 g/day to optimize bone health and support muscle development during growth.

Adults Under 50 (Muscle & Performance): 3 to 5 g/day (about one standard scoop). This baseline maintenance dose effectively increases lean mass, boosts strength, power, and endurance, and speeds up recovery.

Children & Adolescents: At least 1 g/day to optimise bone health and support muscle development during growth.p combat age-related muscle wasting and preserve functional mobility like sitting-to-standing.

Bone Health & Structural Resilience: 8 to 12 g/day. Crucial note: Standard lower doses do absolutely nothing for bone density. This high-dose protocol must be paired with weight training to actively slow bone mineral density loss in the hips of post-menopausal women.

Brain & Metabolic Stress: Scales up with cognitive demands. While a rested brain creates its own supply, a "metabolically stressed" brain (from sleep deprivation, night shifts, or intense studying) rapidly drains energy. Dr. Kandow takes at least 10 g/day to protect both cognitive and physical bases.

Loading vs. Micro-Dosing
The Traditional Loading Phase: Taking 20 to 30 g/day for 5–7 days. While it's the fastest way to fully saturate your muscles, this rapid intake frequently causes acute bloating (water retention) and stomach irritation.

The Micro-Dosing Alternative (Recommended): Bypassing the heavy loading phase entirely to take smaller, highly precise portions consistently every single day.

Dr. Kandow's Strategy: Split your daily intake to eliminate nausea or adrenaline-induced "jitters." Mix a few grams into your morning coffee or yogurt, then add 5 g to your water bottle to sip gradually throughout your workout.

What is creatine really doing to your brain? Top Creatine Researche...

02/06/2026

Winter warm-up starts NOW at TOPSHAPE 24/7 Gym! 🥶🔥

No more cold excuses. We’ve got everything you need to smash your winter fitness goals right here in Whangaparāoa. From 24/7 access to world-class Dutch Kickboxing, we are the ultimate home for all things fitness.

** 💪 Check out our Winter Specials:**

3-Month Membership: Only $195 (All-inclusive, 24/7 access! to get you through the cooler months)

Also, ALL of our 12-Month Memberships have: NO joining fees!

Couples Rate: $25 per week. (Still available - by popular demand)

🥊 Home of Apex Muay Thai & Dutch Kickboxing. - LFG!

📍 Want to check out the facility? Come and see Marc! No appointment required.
🕒 Staffed hours: Mon - Thu, 2pm - 7pm.

👉 Hit the link in our bio to lock in your winter rate! www.topshapegym.co.nz