Lis MacLeod Fitness

After many years in the business Lis MacLeod Fitness is closing!
I am hanging up the lycra and trainers to join the awesome Whangaparaoa College as a trainee teacher! Having 2 sons at the college and a history of teaching in ESOL I am hoping that the learning curve is not as painful as some of the workouts I've done with you guys over our time together! What fun we have had, it has been truly an honour and I have loved every minute of it! But it is time for a change and I am thrilled to be given this opportunity in my local community. So, get your kids to come and see me in the social science department and say hi! I wont make them do burpees, honest! Not yet anyway!!
Aroha nui!

Gumboot Friday update!!!
make that almost $1100 raised!!!

Tindalls Bootcamp and Forever Young supporting a great cause, almost $800 raised! Well done everyone! You awesome, beautiful people!

Move move move!!!

Another easy to read reminder from Prof Peter O'Sullivan that posture rarely causes pain, or prevents it!

If you are a fitness professional, and you are still doing posture assessments on your clients, you are wasting your time...

If you are working at a desk, and you are worrying about more than just sitting in a way that's comfortable for you, you are worrying for no reason...

Our friend and colleague Just A Physio is known to say, the best posture you can hold is your next one. So sit and stand comfortably, and move regularly. When you get stiff in one position, change to a more comfortable one.

https://theconversation.com/having-good-posture-doesnt-prevent-back-pain-and-bad-posture-doesnt-cause-it-183732

Spot the Difference in our Forever Young Midwinter Christmas workout pics! Who wouldn't want to join these fantastic people! Next session Wednesday at 10.30am Club Physical Coast! Come along and give it a try!

We're getting close folks. Only 8️⃣ days to go before Dry July NZ kicks off again. If you've signed up already, thank you 🙏🏻 if not there's still time to get on over and sign up. The Prost-FIT crew will be ever grateful. Funding we receive from this year's campaign will help us establish more classes. It's a win-win.
👉 https://tinyurl.com/djnzprostatenz

Awesome work Lisa and the west Auckland team!

Great story about the Prost-FIT West Auckland in the latest issues of the Western Leader and North Harbour News.The class has now been going for 18 months, under the fabulous direction of trainer Lisa Gombinsky Roach. Prost-FIT is proudly supported by Dry July NZ so by signing up to Dry July you will be helping more men like John and his fellow Prost-FITeers access this exercise programme that makes a very real difference for men living with prostate cancer. If you haven't signed up yet just follow the link below. Join our team or do your own thing 👉 https://tinyurl.com/djnzprostatenz Dry July NZ unruly company. Exercise as Medicine New Zealand

ProstFit, a free exercise class designed especially for men with prostate cancer. What an opportunity to connect with others in the same boat, reap the benefit that exercise can have on managing prostate cancer as well as have a good laugh together! Classes begin on Wednesday 15th June at 11.30am at Club Physical Coast. Please get in touch with me to enroll. Oh....did I say coffee afterwards too?!

Forever Young is heading back indoors! What a fantastic facility we have to play in! So excited to get this group even fitter and stronger! Please get in touch if you would like to come and try one of my classes!

Lis is ‘Forever Young’
NEW to the Coast Club! Forever Young – fun-filled and effective group exercise class, tailored to suit those in the 60plus age group and anyone with special conditions. Strength and cardiovascular training, balance, cognitive activities, laughter and friendship; it ticks all the boxes, even going for coffee afterwards! Monday Wednesday and Friday 10.30am for 60 minutes. The class is additional to your membership.
Pic: Coast Manager Claudia with Lis
Contact Lis MacLeod on 0211 341 527 / [email protected] for more information and to book your free trial class!

's

Lis MacLeod Fitness updated their info in the about section.

Tindalls Beach has never been so fit!!
Introducing the new 9.15am slot Tuesday Thursday for those juggling school drop offs or the Sunrise Sessions at 7am Monday Wednesday Friday. Whatever your schedule, if exercising outdoors with fun like minded locals is for you then come along and join us!

Forever Young is taking its successful circuit style training out into the park! If you would like to come along and try this graded, fun-filled class please get in touch! [email protected]

We could have told the world that eh, Forever Youngians! You guys have been getting stronger and fitter at a steady pace this last 12 months despite the lockdowns trying to do rail us! https://m.facebook.com/story.php?story_fbid=1265387080572311&id=590515931392766

A lot of people equate "hard" workouts with muscle growth. They take the adage "no pain, no gain" literally and exhaust themselves, hoping that sheer pain will increase muscle size and strength.

𝗝𝘂𝘀𝘁 𝗯𝗲𝗰𝗮𝘂𝘀𝗲 𝗮 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗶𝘀 𝗶𝗻𝘁𝗲𝗻𝘀𝗲 𝗱𝗼𝗲𝘀𝗻'𝘁 𝗺𝗲𝗮𝗻 𝗶𝘁'𝘀 𝗲𝗳𝗳𝗲𝗰𝘁𝗶𝘃𝗲 𝗳𝗼𝗿 𝗺𝘂𝘀𝗰𝗹𝗲 𝗴𝗿𝗼𝘄𝘁𝗵.

Read that again.

"Hardness" doesn’t drive muscle growth. Volume does.

While there is some debate among experts regarding measuring volume, the number of hard sets per muscle group per week is a decent place to start. And towards that end, ensuring that we're doing a sufficient number of hard sets per muscle group per week, and ensuring that we can progress via improving our performance over time, will result in muscle growth.[1]

While we could quibble over the details (i.e. exactly how many sets per week, how close to failure we should train, etc.) the fundamentals are what they are.

Far too often, I see folks hit the gym without any rhyme or reason, hoping that a pump and breaking a sweat will lead to muscle gain. While there's nothing wrong with going into the gym and having some fun, an intense, sweaty workout isn't what drives muscle gain.

We gain muscle by following a well-structured training program that provides adequate volume while utilizing progressive overload while ensuring that sleep, stress, and nutrition are well-managed.

You don't need to do fancy exercises. You don't need to do HIIT. You don't need to get so sore that it hurts to sit on the toilet.

Stick to the fundamentals, and stay patient.

Citation: Schoenfeld, B.J., Ogborn, D., & Krieger, J.W. (2016). Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis

Place has been filled!
Please get in touch if interested in the next block when it comes around. I am really keen to keep you all moving!!

Prepping the Tindalls boot camp area! All go for Monday!!

Tindalls Bootcamp full!
MWF 7am x 8 weeks
45mins of....joy!!

Limited spaces so get in touch quickly if interested! This class is full now I'm afraid. Please get in touch if you are interested in future Forever Young Outdoors!

Pssst!
Want to train outdoors with me?!
More info coming soon!

Life after prostate cancer can be challenging, with common side effects like ED and incontinence. Fortunately there are solutions and options to help men overcome them.

We will shortly be embarking on a national roadshow of free public education sessions, commencing in Dunedin on the 19th of October and working our way north, each featuring expert guest speakers who will discuss those solutions and options.

Registrations are now open for Dunedin, Christchurch and Nelson, the North Island locations will be online soon. All the details and rego links are on our website 👉 https://prostate.org.nz/life-after/

We would like to thank Boston Scientific whose sponsorship has enabled this Roadshow to happen 🙏💙

Just seen all the times have changed on my events due to the clocks changing! Still on at the same time in NZ my friends! See you in 5 for tai chi!

Interesting!

High Intensity Interval Training Helped Men With Localized Prostate Cancer Achieve Increased Cardiorespiratory Fitness High intensity interval training yielded decreased prostate-specific antigen levels and velocity, as well as lowering prostate cell growth in men with localized prostate cancer.

See you soon everyone for a new at home circuit, LIVE at 10.30am!!
Today's class has a new selection of exercises to challenge the legs, arms and the bit in the middle!! You don't need any equipment to get a good cardio workout but if you wish to add a little more challenge and have some equipment handy grab any of the following that you have ... 2 weights for bicep curls, heavier weight for hip hinge bends, small band for around knees, 2 weights or long band for bent over rows. A chair is always handy to have handy! See you soon!

Ive just enrolled in the latest online course from the fantastic https://exerciseasmedicinetraining.com/
Putting my time in lockdown to good use and upskilling further in my knowledge of what happens when someone has a stroke and how I can better help my clients who are recovering from them. Thanks 🥰Exercise as Medicine!

EAM - Training for Exercise Professionals Online Foundation Training Courses for Exercise Professionals

This mornings Forever Young has a cardio feel so get ready to puff and pant!
Equipment will be minimal, just a couple of light hand weights will do. These of course, can be tins, milk bottles filled with water or dumbbells if you have them.

see you soon everyone!!