Movement & Mindset with Nicki Munro

Hey Pauanui!
It's been a long time since our end of year break-up but we are ready to bring it back for 2022! 👊

Our outdoor classes will make the most of the evening light that we have left for the summer, and you'll get a fab workout focusing on a mix of cardio and strength work.

Fun, fast fitness results are about to start on Monday so head to the sign-up link in the bio 👆

✏ Note also... if you need more accountability throughout the 5 week block, send me a DM if you think a personalized plan and programme will give you some training structure.

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Those hot and muggy afternoons leading up to Chrissy were owned by these ladies!

Last week we finished up the Build-up to Summer Bootcamp block. Hope everyone is now enjoying a much deserved break! ✌


Trainer:

Tonight at 5.30pm, Pleasant Point - we start our new BootCamp round that will take us RIGHT THROUGH to Christmas, and the beginning of summer. Keeping routine while the silly season picks up can be task - distractions are everywhere! So if you struggle with the discipline on your own, know that two days a week a trainer can be there checking in to keep you, well, in check ✅✅

Join us by signing up for the 8 week block, and you get the very best deal with classes under $10 each. A mixture of HIIT, resistance (weight), and cardio training are all planned for fast fitness improvements and lean muscle mass.

The link is below, and if you have any questions at all, just send me a message 📝

https://www.wiic.co/book-services-online...

See you soon 🙋‍♀️

Nicki Munro

Concession cards and casual classes also available - just shout if you'd like the link :)

☀️ S p r i n g h a s S p r u n g ☀️

And we're ready to go!

It may still be a little chilly, but there's no denying that the days are getting longer.

I love winter, but I'm still sooo ready for the warmth of long summer days.

Who's with me??






📷 misterdelirious

Believe the world is plotting to do you good. Instead of seeing a difficult or challenging event as a negative, see it for what it could be - something to enrich, empower, or advance your causes.

Absolute game-changer.

Whoa! It's been aaages since this little account made an appearance.

Where . Have . We . Been??!

Well- right here actually. Just a little more away from social media and more into the real thing. Our classes and 1-on-1s are still in full swing, but while we've had some fur-child issues going on, some parts have had to give.

A couple of pics from our recent classes, and one of our dear girl who's trying desperately to mend so she can get back to being her mischievous self 🐶

Tairua outdoor bootcamps are back, right when you need that little extra accountability. Our sunrise sessions will start your mornings feeling energised, as you pack away the fitness credit for the day. Come join our welcoming team and see what we're all about!

Classes: Tuesday and Friday mornings 06.45 - 07.45am.

🎀 If your bootcamp concession is almost up, or you've been wanting to join us - then here's a chance to get a bargain AND support the Breast Cancer Foundation with Hello Friday - Pauanui Beach NZ Pink Ribbon Breakfast auction 🎀. Anyone can bid as there's an online version... or maybe you've been lucky enough to snap up a ticket to the event. See the link below to bid: Value is $120, and next bid is currently $55.

BOOTCAMP - 10 Concession Card Auction item 'BOOTCAMP - 10 Concession Card' hosted online at 32auctions.

This week is break week 😌
For those that consistantly come to our high impact, high intensity bootcamp classes, this is our time to recover and give our body a little time to catch up.

This pic' was taken on our last day of block 2 for 2021 and we got SMASHED by sandflies (that I'm awkwardly trying to swat behind my legs). It really was the best incentive to JUST KEEP MOVING! 🤸‍♀️🏋️‍♀️🏃‍♀️

Next block up and running again from Monday 22 March ⭐
....

It's that time again! Register for our next round of bootcamp now to keep your body moving and the endorphins flowing as we head into the cooler months. Everyone is welcome and classes are carefully planned to suit all levels of fitness and abilities. Come join our awesome crew by registering here : https://www.wiic.co/book-services-online

Book fitness classes online | WiiC.co Book fitness classes such as bootcamps, 1-on-1 private personal training sessions, or the newly popular Fitness with a Friend. Outdoor fitness classes local to Tairua and Pauanui.

💎 These light weight, casual design singlets are on sale for a limited time! 💎

Great for casual wear or training... I live in them for work and play.

This one is the Brooklyn style with raw armholes and a super casual design and feel. There is also a more slim fit, racer back design available too.

👕 Colours are:
☆ Grey with white logo or,
☆ White with teal logo.

X-Small though to X-large available.

ORDER YOURS: https://www.wiic.co/all-programmes ♡

Have you been thinking about joining us?! Now that the silly season is subsiding, how about adding some group fitness action into your 2021 routine.

These classes are a mixture of HIIT, strength, and aerobic training, designed to give you a well-rounded boost to your fitness schedule.

If you can carve out some time every Monday and Wednesday evening at 5.30pm for 5 weeks - check out this link https://www.wiic.co/bookings-checkout/pauanui-outdoor-bootcamp-programme?referral=service_list_widget

Make the commitment, get consistent, and you won't be disappointed with your results!

Taking shelter under a Pohutakawa for our lunchtime workout today 🌳🌹 Complimented with the soundtrack of cicadas and crashing waves, and the aircon' set to "sea breeze". A step outside of the shade was still deadly though!

Pauanui bootcamp postponed from Friday 11.30am to Saturday 11.30am due to heavy rain forecast.

Four weeks of Bootcamp is coming at ya again in 2021 to help redeem yourself from those festive indulgences.

3 day, 2 day (Pauanui only), and casual classes are all bookable online - obviously the more you commit to, the more you save (and stay accountable!) so head over to our bookings page wiic.co/book-services-online

Tairua sessions: 6.30am start Mon, Wed, and Fri.
Pauanui sessions: 5.30pm Mon and Wed, 11.30am Fri.

PRICES:
12 classes $119 (Save $24 / get two free)
8 classes (Pauanui only) $87
Casual class $12

Our 6 week bootcamp programme has wrapped up with some awesome results, especially for those who committed to every, or near every session.
As of tomorrow classes will still run at their usual time, but they need to be booked individually. These casual sessions can be booked online by checking out our link in bio, or hitting the Book Now button on our FB page. Or heck, just flick me a msg to say you're coming !
See ya tomorrow at 6.30am (Tairua), or 11.30am (Pauanui).

M O N D A Y ' S ☀️🌊
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It ain't always easy to show up, but the outcome's always worth it.
📸 23.11.2020 This morning we were on the stairs but this one from last week 🙆‍♀️🙆‍♂️
owston .jb .probiotics Andy Stokes Tony White

"... It is YOU who produces the quality of life you lead and the results you produce. YOU - and no-one else."
No excuses. Bury blame. Take 100% responsibility.

🙆🏼‍♀️ Taking a look back at one of our winter sessions 👀
Returning here today in as the weather forecast made it look a whole lot worse than it actually is (so far). We usually push on in the rain but indecision was wrecking my day, so - safe / cosy option it is!
Come join us by booking online (link in bio) 🙋🏼‍♀️💜

Trainer

Are you ready to transform your fitness, mindset, and overall health? Do you need a way to stay accountable leading into the silly season? Do you want to reserve a space in your day to train with other like-minded people in inspiring locations?
Then say "YES" to signing up to this 6 week programme with proven results!
Sign-up at: https://www.wiic.co/book-services-online

This morning's office for programme writing. Makes the weekend feel like it's already started! ☀️

💜🍃 Beet's and other treats from 🍃💜
__________________________________________
/ and surrounding areas - we are so lucky to have this going on in our community. Salad season ON!

UPDATE: CHECK YOUR INBOX! Or your spam. I have had 4 people report this week that they did not receive their usual Sunday bootcamp email, and it's been moved to SPAM. If your email provider has updated it's privacy setting this may have happened.

WHAT YOU CAN DO: Locate the email in the mailbox it's been directed to, click on the vertical "..." box, and click on the "Move To" heading. Then select inbox or primary.

Without fail I will ALWAYS send an email on Sunday's during bootcamp rounds, so if you haven't recieved one, check your mailbox folders, and if you still can't find one... send me an email or msg 😊

It's finally light enough to move our classes back outside for some glorious sunset sessions.
Come along for both fun and fitness, with an awesome group of people. These classes are high intensity with a focus on developing cardio, muscular endurance, power, and agility. All exercises have modifications to suit different levels of fitness, but be in touch if you have concerns about current or old injuries.
Book online at https://www.wiic.co/bookings-checkout/indoor-outdoor-bootcamp-pauanui and send me a message to find out this weeks locations on 027 215 6125.
See you tomorrow, Nicki from WiiC.co - What if I Can?

Morning's are getting lighter, and we've got some beautiful weather lined up for the week! Come spend that precious part of the day in our sunrise sessions this week on Monday and Wednesday. Book ONLINE at https://www.wiic.co/bookings-checkout/outdoor-bootcamp-tairua-single-session and send me a message to find out our locations 027 215 6125.
Classes are mostly high intensity and focus on a mix of cardio, muscular endurance, power, and agility. Modifications are made to suit all levels of fitness, and no matter what you'll level - leave with the endorphins running high.
See you there! Nicki from WiiC.co - What if I Can?

Bootcamp warm-up games on a brisk spring evening definitely does the "warming" job, but also provides the laughs! ☀️🍃

🌼☀️ Spring Sunrise Sessions for our bootcamp classes in Tairua ☀️🌼
The hardest part is trying to focus on your workout and watch the sun come up at the same time 👀

🥥 Y U M ! 🥥
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Mid-morning or mid-afternoon pick-me-up that keeps you full... and charging! 🐃
Chocolate protein cake batter bowl.
🍌 Banana
🍫 cacao powder
🥥 coconut milk
🥑 avocado (= creaminess... check out that 2nd photo!)
💪 vanilla protein powder
🌱 .probiotics
🌰 Chia seeds (I know that's a hazelnut emoji but it's the closest I could find)
➕
🥥🥜🌰🍫 keto cereal for topping (amazing by the way!).
🍴

🌼🍃 Spring is right around the corner! 🍃🌼
Make the commitment and spend a couple of mornings or evenings with us each week for sunrise and sunset bootcamp sessions. For just $99 you can head towards summer ready for all those warmer month activities and have some ultra inspiring settings to get the job done.
Everyone is welcome and our fitness community is super supportive, inclusive, and a friendly network of people who come together for their own challenge, with the benefit of group support and accountability.
Please be mindful that although bootcamp classes are tailored to all levels of fitness - these sessions are usually high intensity and / or high impact. If you're just starting out, and low intensity is more your thing, then keep an eye out for our "Vitality" classes starting soon.
➡️TAIRUA: Our morning sessions will be at various outdoor locations starting at 06.30am.
➡️PAUANUI: Our evening sessions begin at 5.30pm and will start off inside until daylight hours allow us to move outside in week 3.
Go to https://www.wiic.co/book-services-online ⬆️⬆️ and find group fitness details under the relevant heading (Tairua or Pauanui).
Of course, send me a msg if you have any questions at all 😊💌
See you there!
Trainer

It's hard though isn't it??
Actually, not really. Or at least... it doesn't have to be. But I get it - with so much misinformation, new diet trends, restrictive eating plans, ever changing "good" food and "bad" food categories, wagons to get on that leave you feeling guilty when you fall off... it's no wonder people fall back into old habits that haven't served them well before.
I want more people be less afraid of food, instead loving it... and nourishing their body with it. People who know me KNOW me for being the "healthy" one, yet also know I am in no way EVER restrictive with my diet (I eat the treats) and feel 0% guilt. Why? Because 80% of the time I focus on getting max nutrient value out of my food... REAL food. I eat for VITALITY and SUSTAINED ENERGY, and eat with a conscious and educated mind that knows what my body needs for the lifestyle I put it through. And when my body feels GOOD with what it's getting, it wants more of that. Then when I eat something that is going to suck that energy from me, I feel blah (or even sick) and I know what to go back to.
Here are some things I'll be posting about over the coming weeks about how to create a sustainable / consistent relationship with food that focuses on abundance instead of restrictions.
🌟 Education & science - Why you can stop jumping on the latest craze 🐏, or living through guesswork. Arm yourself with knowledge, know the basic fundamentals.
🌟 Consistency - developing a food relationship that's sustainable... for your whole life! Not just to drop weight as fast as possible and finding yourself bored, having no energy, and waiting waiting waiting for your next meal 😴
🌟 Habit creations - one. thing. at. A. time. It's always going to be overwhelming if you're trying to do all the good at once.
🌟 Recipes - 'cause the same ol' smoothie is gonna get hella boring after a while.
🌟 Shopping lists - why this sorts you out for the week.
🌟 Surrounding yourself with abundance - fill your home and life with so much delicious and tasty food that's good for you, that the packet of chips looks so lame right now.

Thankfully we got in our last week of bootcamp this week 🙏
Thanks so much to everyone who took part in our last round of Winter Bootcamp... and be super proud of yourself! It's a minority who can make the CHOICE of "YES" to exercise regularly, and you do it each time you head out the door to come along. I FULLY appreciate each time (ESPECIALLY in winter) that your other option was to stay in bed longer, or get home from work and put your feet up. So a round of applause from me 👏
So...how long 'til we're back on again??? I guess we'll have a better idea this afternoon 🕐

This is what it comes down to 🙌
This is why I choose this profession.
When words like this come out in a casual conversation with a client, I know I'm doing it right. Not just... "you've helped me get fit", or "helped me lose weight", but - life changing.
It's NOT just a physical breakthrough. It's an educational, habit creating, and mindset developing journey that puts you in a place where you can enjoy life as the healthiest version you've been, and it's not a constant, daily challenge. Instead it's a new lifestyle you've created where exercise, nutrition, and wellbeing choices are integrated into your daily life and it's a pleasure, not a chore.
.

I made this 🙋🏼‍♀️ In 10 minutes, after a run and before hooning out the door for the rest of my days work 🏃🏼‍♀️
Have the fridge and pantry stocked right and equip yourself with some easy-peasy cooking methods to find how a good balanced meal doesn't have to take long to make, come from a cafe, and will keep you going for hours.
🥚Poached eggs on a bed of spinach, and a good drizzle of olive oil on the grainiest of grains toast. And jalepenos... just 'cause I'm a bit of chilli freak.
🍴

BACK INTO IT ! 💪🏋️‍♀️🏃🏼‍♀️
Another 5 weeks of bootcamp got off to a smashing start on Monday.
MAX efforts but big rests for our partnered inclining AMRAP circuit on Monday night (straight after a fitness test) 😓.
No matter where you're at with your fitness, you have a place with us. It's my job to make sure there's options and modifications for everyone....Need an extra challenge?! Got that. Just starting out? Can help you there too.
What's your job? To give it YOUR best, make it YOUR challenge, and lift others up around you no matter where THEY'RE at.
It's ALL of our jobs to not take it too damm seriously, and (try) have some FUN 🤸‍♀️ (know that's not what it feels like mid-set though sorry guys).
So, What's in store for this eve? .....🤔
@ Pauanui

A run in the sun 🌞
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My vitamin D top up after all the rainy weather.
Note my running buddy 🐶 is too busy looking at the shadow camera, instead of the real one 📷

❄ 🌬 WINTER SHMINTER! Tairua and Pauanui ... do you need extra motivation mid-season???
Make the commitment to 5 weeks of bootcamp to gain accountability, see progress, and get the best value for just $99.
Everyone is welcome and our fitness community is super supportive, inclusive, and a friendly network of people who get together for their own challenge with the benefit of group support and accountability.
Please be mindful that although bootcamp sessions are tailored to all levels of fitness - these sessions are usually high intensity. If low-impact and low-intensity classes are more your thing, then keep an eye out for our "Vitality" classes (starting soon), which will be just that :)
⏩ Tairua: Our morning session will be outside with various locations.
⏩ Pauanui: We will be inside due to lack of daylight hours in the evening.
Head along to https://www.wiic.co/book-services-online , go to either "Tairua group fitness" or "Pauanui group fitness" and book your space before the end of THIS SUNDAY.
See you there 😁👊

Pauanui bootcamp is ON again tonight for a high intensity, full body, bodyweight session. Book online here: https://www.wiic.co/bookings-checkout/indoor-winter-bootcamp-single-session-1 or send me a message if you have any questions :)

A reminder that next week we start our next 5 week block which includes fitness testing at the beginning and end of the block, and access to all sessions for just $99. Get the best value by booking this online at https://www.wiic.co/bookings-checkout/indoor-winter-bootcamp-programme

The easiest way to stay motivated through the winter months!

🍊🥝🍇 V I T A M I N C flavor bomb 🍊🥝🍇
Low fructose fruits with loads of vit C, antioxidants, and fiber.
Nutritious AND delicious 🧡💚💜