Uncut Fitness

Katharine sent us the photo on the right as she was told her arms looked well muscled at her works do recently.
Check out her transformation! 💪🏼 🎉

Her dedication and hard work shine through in these before-and-after photos. She is an incredibly inspirational person and we are Inspired by her journey!

Women, why is it so important you build muscle as you get older as well?

Firstly, it helps counteract age-related muscle loss, known as sarcopenia, which can lead to decreased strength and mobility. Additionally, increased muscle mass can boost metabolism, aiding in weight management. Strength training also supports bone health, reducing the risk of osteoporosis. Moreover, building muscle contributes to better posture, balance, and overall functional ability, promoting an active and independent lifestyle as women age.

Thank you so much for your kind words 😊
Can’t wait to see you break into the masters powerlifting ranks soon 💪🏽

Hey there!
We are approaching the end of the year, and I'm sure you have your eyes on the finish line. I'm reaching out today to encourage you to maintain focus on your exercise and nutrition throughout December and January.

Consistency is one of Uncut Fitness's key success factors, crucial for achieving your goals. With nearly two decades in the fitness industry, I've observed that this period poses significant challenges for regular training and maintaining healthy eating habits.

Stay committed to your weekly exercise routine by booking sessions in advance through our app and scheduling them in your calendars to emphasize their importance to your health.

Aim for being active five days a week. Additionally, prepare your meals in advance for the upcoming days; doing so increases the likelihood of consuming healthy, balanced food. Remember to eat five times a day.

Set reminders on your phone to prompt you for meals and staying hydrated. If you need assistance with any of this, please feel free to reach out to me.

Keep up the great work, see you at training soon! 📈💪
Jeff

"Pause and appreciate the milestones you've conquered. Sometimes, the view of your past successes is the motivation needed to propel you into the possibilities of the future."

A wise person in my life told me to stop and reflect and be proud of what i have accomplished this year. It was much needed as I’m always focusing on what’s ahead, what’s needed next. Like a mountain climber never looking at the view of what has been climbed and always looking up at the summit, this wise person also reminded me, there is always another mountain so be proud of the journey during. Does this resonate with you as well?

🌟 Reflecting on an awesome journey already with Krystal (Krystal Brens) as we mark 1 year of training together.
From conquering complex things in the gym, achieving milestones, and pushing hard every week, 3x per week, your commitment has been inspiring to watch.
Excited for more victories and growth ahead as we go into year two 💪🏼🎊🦅

Our bodies are designed for running!
It’s at the roots of human evolutionary history, where running played a crucial role in survival by aiding in hunting and escaping predators.

Physiologically, running improves cardiovascular health, strengthens muscles and bones, and enhances metabolic function, supporting weight management and overall fitness.
Beyond the physical benefits, it has significant mental health advantages by reducing stress, boosting mood through the release of endorphins, and lowering the risk of depression.

We have found with our clients, running promotes better sleep quality and increased energy levels throughout the day.
Its simplicity and minimal equipment requirements make it a versatile exercise that can be easily integrated anywhere.
Perfect time to include into your weekly routine coming into the holiday season

Photo credit and

1️⃣ Your overall physical health 💪🏼
2️⃣ Daily energy & stamina ⚡️
3️⃣ Your mental health 🧠
4️⃣ Better quality of life, less limitations 🧗‍♀️
5️⃣ Increase your chance to live longer 👵🏻
6️⃣ Disease prevention 🫀
7️⃣ Enhanced immune system 🦠
8️⃣ Improved sleep quality 😴
9️⃣ Weight management 📈
🔟 Social Benefits 👩‍❤️‍👨

PART 2: Consistency leads to results, but how? Many of us face challenges on the journey to our goals. Like any pursuit in life, success requires setting parameters.

Here's a step-by-step guide to help you maintain consistency in your exercise routine:

6️⃣ **Use a Planner or Reminder:** Mark your workout days on a calendar or set reminders on your phone. This visual cue serves as a constant reminder of your commitment.

7️⃣**Find a Workout Buddy:** Partnering with someone can add accountability and make exercising more enjoyable. You're less likely to skip a session if someone is counting on you.

8️⃣**Be Flexible:** Life can be unpredictable. If you miss a session, don't be too hard on yourself. Adapt your schedule, but make a conscious effort to resume your routine.

9️⃣**Track Your Progress:** Keep a record of your achievements. Seeing improvements, no matter how small, can boost motivation and reinforce your commitment.

🔟**Celebrate Milestones:** Acknowledge your accomplishments. Whether it's completing a week of consistent workouts or reaching a specific fitness goal, celebrate your success.

Remember, building consistency takes time, so be patient with yourself and make adjustments as needed.

PART 1: Consistency leads to results, but how?

Many of us face challenges on the journey to our goals. Like any pursuit in life, success requires setting parameters. Here's a step-by-step guide to help you maintain consistency in your exercise routine:

1️⃣**Define Clear Goals:** Outline specific, measurable, and realistic fitness goals. Whether it's weight loss, muscle gain, or improved fitness, having a clear objective provides direction.

2️⃣**Create a Realistic Schedule:** Develop a workout routine that fits into your daily life. The key is to set it realistically. This means, how many days per week and what days of the week. Starting smaller and building up is always best for consistency.

3️⃣**Choose Enjoyable Activities:** Picking exercises you like, increases the chances of sticking with them. Whether it's cycling, running, swimming, sport, or weightlifting, find activities that bring you joy.

4️⃣ **Start Slowly:** Don't push yourself too hard initially. Begin with manageable workouts, and progressively challenge yourself as your fitness level improves.

5️⃣ **Establish Consistent Timing:** Set a specific time each day for your workouts. Consistency in timing helps form a habit and makes it easier to incorporate exercise into your routine.

Exercising as you age is crucial for maintaining muscle mass, bone density, and overall mobility. It helps manage weight, reduces the risk of chronic diseases, and enhances cognitive function, promoting a healthier and more independent lifestyle in the long run.

Eggs are important for several reasons. They are a rich source of high-quality protein, containing essential amino acids crucial for various bodily functions, including muscle development and repair. Eggs also provide essential nutrients like vitamins B12, D, and riboflavin, along with minerals such as selenium and iodine. Moreover, eggs are a good source of choline, which is vital for brain health. Including eggs in your diet can contribute to a well-rounded and nutritious intake of essential nutrients.

Exercise is beneficial for your mood as it triggers the release of endorphins, which are neurotransmitters that act as natural mood lifters.
Also physical activity promotes the production of serotonin and dopamine, contributing to reduced stress and enhanced feelings of happiness and relaxation.
Regular exercise also fosters better sleep, helps manage anxiety, and provides a sense of accomplishment, all of which contribute to an improved overall mood.

**How to Get Started:**

1️⃣ **Plan Your Menu:** Decide what you want to eat during the upcoming week. This includes breakfast, lunch, dinner, and snacks.

2️⃣ **Grocery Shopping:** Create a shopping list based on your menu plan. Stick to the list to avoid buying unnecessary items.

3️⃣ **Cook in Batches:** Choose a day, like the weekend, to cook in batches. Make large quantities of your chosen dishes, portion them out, and store them in airtight containers.

4️⃣ **Storage:** Invest in good quality storage containers that can keep your meals fresh and safe to eat. Consider labeling them with the date for easy organization.

5️⃣ **Variety:** Mix up your meal choices to prevent mealtime boredom. Try different recipes and ingredients to keep things interesting.

6️⃣ **Consistency:** Make meal prep a weekly habit. The more you do it, the easier and quicker it becomes.

**Remember:** Meal prepping isn't about restricting yourself or eliminating spontaneity in your diet. It's a tool that can empower you to make healthier choices and save time during the week, all while giving you more control over your nutrition and fitness goals. So, set aside some time this weekend and start reaping the benefits of meal prep! 🍴💪

"Out of suffering have emerged the strongest souls; characters are seared by scars."

Massive congratulations to Hamish for opening a new chapter in the amazing world of self-discovery that is powerlifting! I'm super proud as a coach and friend to watch him push himself through his first powerlifting meet. It has lit a spark for many more in the future. After missing his open squat, he built an impressive total of 530kg (177.5 - 112.5 - 240kg).
Back to the drawing board next week. Swipe right to watch his lifts.

Meal Prep 🍱 - Spend some time this Saturday or Sunday preparing healthy meals and snacks in advance for next week!

**Why Meal Prep Matters:**
Meal prepping is like setting yourself up for nutritional success. It's an intentional act of planning and preparing your meals and snacks ahead of time. This simple yet effective strategy can have a significant impact on your overall health and well-being.

**Benefits of Meal Prep:**

1. Portion Control: When you prepare your meals in advance, you have more control over portion sizes. You can ensure that you're getting the right amount of nutrients without overeating.

2. Healthier Choices: With nutritious, pre-made meals at your disposal, you're less likely to resort to impulsive, less healthy options when hunger strikes. This can help you stay on track with your dietary goals.

3. Balanced Nutrition: Meal prep allows you to plan and balance your meals properly. You can incorporate the right mix of macronutrients (carbohydrates, proteins, and fats) to support your energy levels and fitness goals.

4. Time Savings: During a busy week, having meals ready to go can save you a considerable amount of time. You won't need to cook from scratch every day, which is especially helpful if you have a packed schedule.

5. Reduced Stress: Meal prep reduces the stress of deciding what to eat, especially when you're already hungry. Your meals are there, waiting for you, so you can focus on enjoying your food.

Choon Wi Cheang, well known in Dunedin as Chewy, embarked on his transformational fitness journey with us, driven by a need for change after years of neglecting exercise due to the demands of family and work life.
He had faced knee and back issues, but with Uncut Fitness staff guidance and well structured fitness programming, Chewy achieved remarkable improvements in strength, mobility, and overall well-being."

“I had gym subscriptions that I wasn’t using. I knew that something needed to change."

His initial goals were to lose weight, relieve tension headaches, and protect his back while playing with his children.
Three years later, he not only achieved these objectives but also found a supportive, diverse community that inspired him to push himself further.

“I am now the lightest I have been in my life, and I don’t even think about my back anymore when I throw my kids around."

The blend of weightlifting, Bodyweight exercise and cardio workouts not only improved his physical health but also boosted his self-confidence.

“The combination of weightlifting, gymnastics movements, and cardio work has been the perfect package for what I need to improve my mental and physical well-being."

“You may not think it's for you at first, but you will fall in love with it very quickly."

Chewy found his fellow gym-goers and their camaraderie motivating, keeping him on track, in stark contrast to past gym experiences.

His advice for potential Uncut Fitness members was to keep an open mind and embrace the journey.

“If you want to achieve something that you have never done before, you have to choose to do something you have never done before; make the decision and take the plunge."

Get ready for the holiday season with our 6 Week Christmas Challenge.
🎄🎅☀️🎄🎅☀️
The holiday season is just around the corner, and we want to help you stay fit, healthy, and energized throughout the festivities. 😁💪🏼

Join our challenge and make this your healthiest and happiest holiday season yet. 🙋‍♂️🙋‍♀️
Let's embrace the spirit of giving to ourselves! 🎁
Don't wait, sign up now and give yourself the gift of health this Christmas season.
Together, we'll sleigh those fitness goals. 🛷

🚨Challenge Starts: Monday 13th Nov 2023
🚨Challenge Finishes: Saturday 23rd Dec 2023

Cost: Free for Unlimited members (3xper week and concession card members, will need to upgrade for this challenge)

Sign up for the challenge only: $359.00 (Includes, 6 weeks unlimited classes, weekly personal check in's, pre and post assessment, target daily calories and macro's, nutrition layout and guidance).

Challenge winners will receive
🥇Place: $240.00
🥈Place: $120.00
🥉Place: $60.00
*Off your membership

The challenge winners will determined based on the most noticeable results in the following areas
(Pre & Post challenge)
1️⃣Strength & Fitness tests (50% weighting)
2️⃣Body Girth measurements (30% weighting)
3️⃣Most Calorie targets achieved (5% weighting)
4️⃣Most Macro's achieved (5% weighting)
5️⃣Highest average daily steps (5% weighting)
6️⃣Most classes completed (5% weighting)

TO SIGN UP TO TAKE THIS CHALLENGE, PLEASE DM US “FIT” AND WE WILL BE IN CONTACT WITH MORE INFORMATION BEFORE MONDAY 13TH NOV………………………………………………………
GOOD LUCK AND SEE YOU AT THE GYM

Jeff Leckie
Uncut Fitness
105 Fryatt Street
Dunedin

Never give up on chasing your dreams at any age or stage of your life.

The notion that people often feel they must abandon their dreams as they grow older is a common occurrence, and it's a real shame. This feeling is influenced by several factors.

One reason is societal expectations and pressures that prioritize stability and security, often associated with traditional career paths. As people age, they may prioritize financial security and family responsibilities over pursuing their dreams.

Other factors can include practical considerations such as financial constraints, time commitments, and physical limitations, which can make it more challenging to chase certain dreams later in life.

However, it's important to note that many individuals continue to pursue their dreams and passions well into their older years. You can do it too! Age or stage should not be a limiting factor, and it's never too late to follow your aspirations. Many successful individuals have achieved their dreams later in life, such as Uncut Weightlifting athlete Lesley Procter, proving that age is not a barrier to pursuing what you're passionate about.

powerlifting films

🎉 Welcome officially to the gym Josh! 🏋️‍♂️ We're thrilled to have you on board and want to give a huge shoutout for the incredible progress you've made already. 💪 Your dedication and hard work are already inspiring, and we can't wait to see how far you'll go on your fitness journey. Keep up the fantastic work, Josh! 👏

How many total minutes of vigourous exercise should you achieve per week?

The American Heart Association and other health organizations recommend at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week for adults.
This translates to about 20-30 minutes of vigorous exercise most days of the week for optimal cardiovascular health.

🎉 Celebrating 19 Incredible Years in Fitness this November 🎉
(Photo from first month on the job in 2004, ready to change the world)

Nearly Two decades in the fitness industry, and it's been an amazing journey! 🏋️‍♂️💪

As I look back on these 19 years as a personal trainer and Group Fitness coach, I'm filled with gratitude for all the incredible moments, challenges conquered, and lives transformed. 🙏

From the early mornings to the late nights, from the sweat-drenched gym sessions to the countless conversations about goals and dreams, a few tears of emotions from time to time 😂, it's been an honor to be a part of your fitness journeys.

We've celebrated victories, big and small. We've pushed through setbacks and obstacles, emerging stronger each time. Together, we've learned that fitness is not just about physical strength but also mental resilience and unwavering determination. 💯

I've had the privilege of witnessing incredible transformations, not just in bodies but in lives. Seeing clients achieve their goals, gain confidence, and live healthier, happier lives has been the most rewarding part of this journey. 🙌

Here's to the next chapter! 📖

The passion for fitness burns brighter than ever, and I'm committed to continuing this journey with you all. There are more challenges to conquer, more goals to achieve, and more lives to impact positively. 💥

Thank you to every client, follower, and friend who has been a part of this incredible ride. Your trust and support mean the world to me. Let's keep pushing boundaries, breaking limits, and inspiring each other to be the best versions of ourselves. 💪🌟

Cheers to the next 19 years of fitness, health, and well-being! 🥂🎉

Big Shout out to Mark ( ) on some fantastic results this year. He has been incredibly consistent with his training, trusting the process, and it’s paid off big time.
Dream client to work with and bloody good bu**er in the 6am warriors 🌅

DOWN 📉16kgs Bodyweight,
but UP 📈noticeably in his strength and fitness as well. (108 to 92kg)

Super result man, well done and thank you 😊💪🏼
(Mark Topless)

Something to remember for your Tuesday

How many calories a day to consume for weight loss?

To lose weight, you need to create a calorie deficit, which means consuming fewer calories than your body burns. A common guideline is to aim for a deficit of 500 to 1,000 calories per day, which can result in a gradual and sustainable weight loss of about 400-800g per week. Here's a general approach for determining daily calorie intake for weight loss:

1. Calculate your Total Daily Energy Expenditure (TDEE): You can use online calculators to estimate your TDEE, which takes into account your age, weight, height, activity level, and metabolism. This represents the number of calories your body burns in a day. We prefer MyFitnessPal when working with nutrition clients

2. Create a calorie deficit: To lose weight, consume fewer calories than your TDEE. A deficit of 500 calories per day typically leads to a loss of about 400g per week.

3. Monitor your progress: Keep track of your food intake and monitor your weight to ensure you're on track to reach your weight loss goals. Again a nutrition app like MyFitnessPal

It's important to approach weight loss in a healthy and balanced way.
Please seek advice from a health care professional first to ensure that you're getting the right nutrients while losing weight safely. Rapid and extreme calorie restriction is not recommended, as it can be detrimental to your health. 📈💪🏼

Having training partners can provide motivation and support by offering encouragement, pushing you to work harder, and making workouts more enjoyable. This is one of our secrets to ultimately improving your fitness. We have a team of training partners waiting for you here! 💪🏼📈🦅

We are very privileged to have many families that train with us. This morning, it was lovely to start the beginnings of a new family with Krystal and her daughter Luci. It reminded me of how lucky we have been over the years to have many families under our roof and why exercising with your family is special.

1. Bonding: It provides an opportunity for family members to spend quality time together, fostering stronger emotional connections and creating shared experiences.

2. Health benefits: Regular physical activity promotes a healthier lifestyle, benefiting the physical and mental well-being of all family members.

3. Role modeling: Parents who exercise with their children set a positive example, teaching the importance of fitness and healthy habits from a young age.

4. Motivation and support: Family members can motivate and support each other in achieving fitness goals, making it easier to stay committed to an active lifestyle.

5. Lifelong habits: Encouraging physical activity within the family can instill a habit of staying active throughout life, promoting long-term health.

🍀 Best of luck to as he gears up to compete at the Masters League Championships in Rotorua this Friday, Saturday, and Sunday!
Your dedication and hard work have brought you to this point, and we have no doubt you'll shine on the big stage. Go hard, have fun doing what we love and show them how we do it in the south.
🏅👨🏻‍🦰 🏃‍♂️🏊‍♂️🏋️

I am a 50 year old women with my own business and I was struggling to keep motivated exercise-wise. I knew about Uncut Fitness from a family member who is a regular – I had resisted joining, thinking that walking, some sport and the odd run would be enough for me. Then I started reading about the importance of doing more with weights as we age – especially for women. It helps with strength, balance, bone health and also weight loss, so I thought I would give it a go.

I am amazed at how good I feel and I have only been going for a couple of months – honestly, after a session, I feel so energetic I almost feel like going for a run! I sleep better and eat better as well because I feel better about myself. I have started to notice difrences physically too, my knees are not as sore and I am getting stronger and a bit firmer, which is pretty cool – although I am still a bit of a weakling! But that’s ok, what I enjoy about the classes, is that in every session there is an option for every level of fitness – and even though I felt a bit scared at the start, now I am just happy doing my thing and tracking my progress and people are supportive of you just for being there.

There is a mix of ages and fitness levels at Uncut Fitness and there is truly something for everyone. I would love more 50+ women like me to join because I think this kind of programme is life-changing. Plus – Jeff really knows his stuff, he is well-qualified and makes sure that the technical side is done well and also the equipment is high quality with options for older people and people with injuries. He is always incredibly supportive. I would recommend going in, having a chat with Jeff and trying a week of classes and see how you feel. I am slowly starting to set myself more targets as I improve and that is so rewarding.

Nutritional Tip of the Week!
"Avocado & Whole-Grain Toast With Cottage Cheese"

Are you putting in the effort at the gym to boost your fitness and build lean muscle? Don't forget to pay attention to your nutrition in the kitchen! Here's a fantastic breakfast idea to consider:

This breakfast is a wonderful choice for busy weekdays. It's not only delicious but also a well-balanced nutritional powerhouse, providing a rich source of both protein and carbohydrates. Starting your day with this meal will give you the energy you need to fuel your muscle-building journey.

Research has shown that when you combine cottage cheese with resistance training and a high-protein diet, it can significantly enhance muscle mass. Cottage cheese, with its high casein protein content, is associated with increased muscle development potential. If you're striving to gain muscle, this high-protein breakfast is an excellent option to support your muscle-building goals.

Give it a try! 😋

“Be stronger than your excuses.”
Motivation to start your week! 😤💪🏼

There will always be reasons why you shouldn’t do something today and tomorrow is a much better option. This is why you need to make the most of the time you have today?

Be better than the excuses and barriers you might put up, because there is no better time than NOW to start working towards your goals! 👊

We would like to officially celebrate an incredible achievement and milestone to two of our amazing members.
Please join us in congratulating Andrea and Adam for conquering over 1000 fitness classes each! Andrea – 1037 and Adam – 1127 to be exact.

Andrea and Adam are living proof that when it comes to Strength, fitness and well-being, consistency is key. With 1000+ classes under their belts, they've shown that determination, perseverance, and a passion for a healthy lifestyle can lead to incredible results.

These fitness fanatics have sweated it out, pushed their limits, and inspired countless others on their fitness journey. Personally they are two people very close to my heart and it has been an honour to work with them over the weeks and years.

Join us in celebrating their outstanding achievement, and let their dedication motivate you to kickstart, increase or carry on your own fitness journey and keep pushing towards your goals.

Here's to Andrea and Adam, the champions of 1000+ fitness classes!

"You Shouldn't Stick to the Same Training Routine All the Time”
WHY?

1. Plateaus:
After experiencing initial progress when beginning a new fitness routine, many people often hit a plateau because their body adapts to the consistent routine, reducing its effectiveness over time.

2. Overuse Injuries:
Repeating the same exercises or movement patterns can strain specific muscles or joints, increasing the risk of injuries.

3. Boredom:
If your workouts lack excitement, freshness, and fun, it can lead to reduced motivation and enjoyment, making it harder to stay committed to your fitness routine. This can be a major reason why people fall off the exercise wagon.

4. Imbalanced Development:
Focusing solely on one type of exercise neglects other vital aspects of fitness, such as anaerobic and aerobic capacity, strength, power, speed, flexibility, coordination, agility, balance, and accuracy.

To overcome these challenges, it's essential to introduce variety into your training. This can include different exercises, changing the order of exercises, varying movement patterns, adjusting intensities, targeting different energy systems, altering timeframes, and exploring various workout styles. This approach keeps your body constantly challenged, reduces the risk of injuries, and maintains your motivation, ultimately leading to better long-term results.