Resolve Fitness NZ

For years, I struggled with the appearance of my legs, wishing they were smaller...

But as I’ve learned more about function and health, I’ve gained an appreciation for what (big) strong legs contribute—stability, resilience, and injury prevention.

Recent research further highlights the benefits of thigh strength and size, showing that larger thigh circumference is linked to improved longevity and quality of life as we age. In fact findings suggested that for every 5 cm increase in thigh size, mortality risk decreases by 18% 🤯

The takeaway:
💚 Thick thighs do save lives
💙 Smaller doesn't = better
💚 Do your squats

Ever think about how wild gyms would seem to our ancestors?

Imagine explaining that there's a place where people go specifically to lift things, put them down, and burn energy 😅 It sounds crazy, right?

But for many of us, if we don’t make time for intentional movement, we end up not moving enough (or at all 👀).

The gym isn’t the only way to get it in, of course.

But unless you're in the 20%, it's important to think about. . .

We're living longer, but are we really "living" longer?

Thanks to modern medicine, the average lifespan is steadily increasing - but 'healthspan' simply isn't keeping up. This gap is one of the driving forces behind my career and something I'm deeply passionate about.

Check out my latest blog to get inspired about adding to your "movement pension" and ensuring you can keep doing what you love for as many years as possible 💙💚

https://hubs.ly/Q02WG--B0

Even the biggest of challenges can be broken down into the smallest of steps 💙👣

You got this. Just think about that next step.

📢 NEW BLOG POST 📢

“Is your cardio working hard or hardly working?”
🫠 💦

I break cardio down into three fitness-focused categories and talk about:

🚮 Escaping the aimless treadmill slog
🔥 Spicing things up and actually getting FIT from your efforts

If you want to add more intention to your training or just learn something new, give it a read 🤓

🔗 https://www.resolvefitness.co.nz/post/is-your-cardio-working-hard-or-hardly-working

Hump day arriving like “waddup!?” 👋

Things are moving pretty fast right now, don’t forget that:
👉 Moving your body is a privilege and a joy
👉 Success is the sum of small efforts
👉 You are so much more than your body size

Hitting you with some facts for your Monday! 🤓💡

One of the most powerful motivators is being crystal clear on WHY you’re doing something.

So here’s another (evidence-backed) why to add to your ammo for weight training 🏋️‍♂️

People often assume cardio must be best for managing blood pressure, whereas weight-training is actually just as good - if not superior 👀

Top tips to make the most of it:
👉 Aim for at least 2 sessions per week #
👉 Lift heavy (at-LEAST 60% of your 1RM)
👉 Stay consistent! Research shows benefits after 8 weeks

Want to check your blood pressure? Offer still stands! Reach out, pop-in and let’s see where it’s at 🤝

High blood pressure is often called "the silent killer," because it has no obvious symptoms but can be very serious if left unnoticed and untreated.

But what exactly IS blood pressure? 🤔 Understanding it helps us see why it's so important.

Blood pressure is a key indicator of our overall cardiovascular health. It gives us insight into:

- The functioning of our heart
- The health of our arteries
- How our body's systems are coping with stress

On the flip side, high blood pressure (even with only one causation) can negatively impact all of these areas. It's a vicious cycle!

Stay tuned for tips on how to manage your blood pressure.

Plus, if you're local and would like to get yours checked, reach out!
We're happy to do this free of charge 💚

📣 New Blog Post 📣

Often when people experience a major health struggle, they receive medical treatment to get back to baseline…

Then, standing at baseline (usually with some existing issues and now fear) they are wondering "Well, what next!?"

That’s where exercise physiology steps in 🤝

Read more about EP and its role in healthcare in my latest blog 😊📚

‘Exercising with Confidence’ - How Exercise Physiologists Bridge the Gap in Chronic Illness and Injury For many people, starting an exercise program can be daunting. Concerns about injury, worsening health issues, or the mere intimidation of stepping into a gym can deter them. Yet, exercise is often key to improving vital health outcomes and quality of life. This crossroads, where fear meets necessit...

Okay, this might sound a bit lame...

But while studying nutrition at university—learning about nutrients and their roles—I latched onto this metaphor which I still default to 10-years later.

I picture my body as a factory with various departments, each key to its overall operation. The nutrients I consume? They're like the workforce or supplies that keep everything running efficiently. The more good stuff I eat, the better the factory operates.

Sometimes, I even imagine a mini project manager in my body screaming after a weekend of no vegetables, 'Woman, we need vitamin B in section 7!' 😂

I know it’s a quirky way to think about it, but this metaphor has given me a really healthy perspective on food. It's less about removing the bad and more about bringing in the good, which I find incredibly empowering.

How's your supply chain looking?

Ft. some recent eats!

Does anyone else get to the end of winter every year, only THEN to realise the winter blues got you again? Yeah, me too 🙃

But not this year, I'm ready 😂

If you too have been fooled one too many times, join me in implementing the below proactive measures 🫡

1. Stay active - we all know exercise is a mood-enhancer and although it can be harder to get it done, the mental health benefits of exercise are even more important at this time of year.

2. Get outside - soak up that vitamin D! Shorter daylight hours and more time inside are the key drivers behind the winter blues.

3. Stay social - many people don't think of this, but research suggests that our tendency to isolate in colder months is another driver of SAD. Stay connected!

Top tip: a walk with a friend ticks all 3 of the above boxes 🚶 ✅

ps: do you think they made the acronym "SAD" on purpose? I hope so.

When it comes to health, everyone talks about risk factors. .

We often hear "stop this, stop that," but what about the things you can do MORE of?
AKA ✨protective factors ✨

Regular physical activity can significantly reduce your risk of cardiovascular disease. Check out these 5 powerful protective factors of exercise:

👉 Lowers Blood Pressure: Helps reduce high blood pressure by up to 9 mmHg!
👉 Improves Cholesterol Levels: Increases HDL and lowers LDL, cutting down artery-clogging plaque.
👉 Controls Blood Sugar: Enhances insulin sensitivity (some research showing that it lowers the risk of type 2 diabetes by up to 58%!)
👉 Enhances Arterial Health: Promotes better blood flow and reduces arterial stiffness by 20-30%.
👉 Reduces Stress: Which is correlated with CVD risk

Apparently, it’s National SMILE Day 😀

It reminded me of a tradition the boss man at Specialised Health, Brad Domek, introduced in our weekly growth meetings. We each check in with a score out of ten and share a "smile" from the past week.

As cheesy as it sounds, it’s always nice to step out of the hustle for a minute to hear about what’s making people smile and to think about one for yourself.

Honestly, I’m not sure which country is celebrating National Smile Day, but any day is a good day to pause and think about something that made you smile. ☺️ (It’s great for those stress levels I’ve been talking about too! 😉)

If you’re up for some cheese, I’d love to hear what's been making you smile! Otherwise take a moment to have a think for yourself. . .

"I would never ask someone to make choices that make them miserable. What I'm asking is for people to make choices that make them feel good."

In our sessions, my clients and I often joke about the dreaded cardio I prescribe, the struggle against hitting the snooze button instead of showing up for our 6am session, and their hesitation to confess the few too many glasses of wine they enjoyed 😂

This quote serves as a good reminder that, although we laugh about the apparent torture of it all, at the core is a simple quest - for you to feel good.

Trust me, stick with it long enough, and you will feel good.

"Come through to my office. . . " 👀

Stoked to share a peek into my new office space!

Having my own space has been a goal of mine for a while. It means more privacy for in-depth consultations, uninterrupted video calls with remote clients (without any surprise wrestling cameos from my dogs), and the ability to conduct detailed health and fitness assessments.

It’s still a work in progress but things are happening! Over the next few months, I'll be outfitting the office with some cool (and yes, slightly nerdy) tools that I’m really excited about. So stay tuned!

Thank you all for your continued support 💙 🙌

Stress can be bad for us, yes, but it’s also extremely beneficial. The key is finding the right balance.

You might wonder why I’m focusing on stress, but for many of my clients, an imbalance in stress is a significant issue. Much of our work revolves around striking the right balance and improving their capacity to handle stress over time.

👉 Chronic Fatigue: We assess how much stress the body can currently handle (cognitive, physical and social) and then look at ways to increase this capacity through first pacing and then tactical loading.

👉 Mental Health: We can focus on improving resilience and creating a more positive hormonal environment through gradual exposure to stress (AKA exercise).

👉 Chronic Pain: Stress can be a major factor in ongoing pain, and managing it is crucial.

These are just a few examples.

For your own benefit, ask yourself—how well do I walk the line between eustress (positive stress) and distress (negative stress)?

If you're not sure what these terms mean, check out my latest blog post! Link in bio.

PS: When I was about 25 I found myself facing my own stress-induced health struggles. I decided at that point that I was done with ALL stress. I embarked on a journey to become unstressable☯️ 🤣 Spoiler: It didn't last long, stress is inevitable, learning to manage (and harness) it is our best bet.

Research highlight 🧐
And the reason I like a “move more, sit less” approach!

The reality is that “optimal” isn’t always realistic for everyone. For a variety of reasons.

Unfortunately, the way health and fitness is promoted often encourages people to feel that things need to be optimal - or why bother?

Whereas in reality, every single bit counts 🧮

Always strive for that ‘the way Tess looks at dumbbells’ sort of love ❤️