BPM Fitness is pleased to be selling Entertainment books for the Wellington Womens Refuge, and Te Whare Rokiroki Maori Women’s Refuge.

The Entertainment Book is full of vouchers:

Save on dining out:

• Buy-one-get-one-free meals at: St Johns restaurant, Docksider, Plum Café, Restaurant 88, Wagamama, Chicago
• 25% off meals at: Logan Brown, Boulcott St Bistro, Great India, The Cheeky Pipi, Strawberry Fare, Flying Barito Brothers, Lone Star, The Realm

Save on entertainment:

• Buy-one-get-one-free at: NZ Opera, NZSO, Wellington Zoo, Zealandia, Phoenix Games,
• Save on movies at: Event Cinemas, Penthouse Cinemas, The Roxy

Save on activities:

• Buy-one-get-one-free at: Junglerama, Fergs Kayaks, Hangdog Climbing, Crocodile Bikes, Freyberg Pool, Karori Golf Club, Paintball

Save on adventures:

• Buy-one-get-one-free at: Dominion Post Ferry, Seal Coast Safari, Kapiti Electric Tramway
• 25% off: Air-2-there

And more; photos, massage, takeaways, DVD rentals…

The book costs $60.00, and will pay for itself after using three or four dinners out.

What’s more, $12.00 from each book sold will be donated to the Wellington Womens Refuge, and Te Whare Rokiroki Maori Women’s Refuge.

Wellington Women’s Refuge and Te Whare Rokiroki Maori Women’s Refuge provide advocacy and support services to women and children who live in Wellington who experience domestic violence.  We could not do this work without the generous support of our community and for your support we are very grateful.

Sport, recreation and fitness survey

Each year we coordinate a survey of our community on campus to get an idea about what services you would like here at Massey Wellington.

If you’ve got a spare five minutes, please answer these quick 20 questions.

Your input determines where we invest our resources for this year.

Start the survey here.

Congratulations to ‘Snitch’ for winning 2011 Semester two netball sheild.

This is a guest post from one of our members Roger G.I. Joe (his real name has been changed to protect his identity). Roger G.I. Joe recently went on an army training camp for a few weeks, when he got back to the gym he looked a new man at 10kg’s lighter. I asked Roger G.I. Joe to do a write up about his experience, and some of the learnings he can share. Enjoy.

Being a former Regular Force soldier and now a Territorial Soldier and Uni student, I had always adopted the army ethos “Fit to Fight”. After just returning from the 5 week Army Aumangea Assessment course which tested candidates physical and mental toughness, in order to provide candidates with confidence and learning experience to WIN. Having put my body and mind through hell and back, I was not just mentally stronger, I also managed to lose 10kgs in the process. Here are eight conditions I experienced which aided me in my weight loss.

1. Reduced food intake.

Normally in the Army, soldiers are feed very well due to the physical activities we have to endure. But during this course we were trained to push on and beyond, with only a couple of handfuls of food (if that) per day. During our survival phase of seven days we didn’t consume anything for 36 hours.

2. Increase water intake.

Water was our ultimate resource. When there were instances of having no food, water was our only substitute, therefore we were consuming a lot more than normal.

3. Walk. Everywhere. With a Pack.

The total weight of the NZ Army Full Service Marching Orders (Pack) with Steyr rifle was 35kgs. We covered approximately 200km over five weeks over various terrain, roads, track, goat tracks, hills, mud slides, inclines, also in all types weather rain and hail! 60km being covered on the last leg taking approxmitely 15 hours, 12 of which in total darkness over gravel roads. “If it aint raining, its not training”

4. Vary your activity

By having different activities or excercises to perform keeps you motivated and enthusiastic. Our longest day consisted of a Medical stand, which included carry to ‘injured’ persons over 1km of swampland. An Pack floatation, having to make a buoyancy aid with your pack , webbing and rifle and ‘float’ across a 300m pond and back (4 degrees) and retrieve three 10kgs weights and a 60min session of intense unarmed combat. Then onto trucks, to be dropped off and made to walk 3.5 hours covering 15 kms over a long and straight beach, fun!

5. Carry your mate (One up from working out with your mate).

Carry your pack plus someone else can add a little more challenge to your daily walk, during the medical stand we had to carry our ‘injured’ over a distance. During the final walk there were guys who were ‘crawling’ there way to the finish, so with a bit of verbal encouragement they were able to pick their pace up and right to the end.

6. Only eat what you can catch.

During the survival stage on the course we had to source our own food and water. We managed to catch a couple of goats, sheep and yes, opossum! Catching these types of food sources do require a lot of energy and definitely with the opossum exerted more energy than to catch it.

7. Sleep.

Our sleep varied on the course, at times limited to only 5 hours per night. Other times we got a plentiful 12 hours, especially when we knew there was big task ahead.

8. Be on time.

Timings are essential for the Army, it ensures everything runs smoothly, if they are not made there are dire consequences. By doing an activity quicker meant we got more time to rest and prepare for the next task. We missed a timing for a truck pick up and it left without us, a 5 km walk lay ahead!

Massey Uni 1 returned to the winners list on Saturday beating Wellington East 13 at the Hataitai courts.

The conditions were attrocious of course so it was a valuable game to win against a good team. Wellington East had won their first two games.

Kate Judd was the player of the day playing Goal Keep with her trademark tenacity. Shelley Barrand had a full game at Wing Attack, Laura Nolly had her first game back after the break and Jordy Hutty played her first game for the team.

It was a team performance on a day when catching and passing were a real challenge.

The team is now in a log jam on the points table where 6 out of 8 teams in the grade have won 2 out of 3 games from the round. There will be no easy games the easiest way to make the finals is not to lose!

Thank you as always for your support.

Kind regards,

John Barrand

Coach

Massey University 1 Netball Team

Massey University

Wellington

New Zealand.

Check this out:

Karl

Let’s face it; running on the treadmill for 30 minutes staring at the wall in front of you is not going to stimulate the best of us.

We all have this issue of pushing ourselves past this mental barrier. Yes, even us trainers!

The best form of action is distraction! This could be listening to your favourite music playlist; setting yourself smaller goals throughout the workout so the total effort doesn’t seem so grinding  OR..  The best of the lot;

find a workout buddy!

The positives of the workout partner are that they make you accountable for every session planned. If you’re not 100% keen on the planned workout, hopefully the thought of letting someone else down is enough to keep you honest and make you turn up. Once there, time will fly past.

The key is to make it fun, have a laugh between sets and get the camaraderie going. Also keep both partners busy for example both doing different exercises and swapping over after – superset. And plan your next session together before you leave the gym;

Accountability!

Over the years I’ve trained with many different people. Some with similar fitness levels as myself and some varying. I’ve found it a great opportunity to learn a different approach to exercise other than your own. Everyone has their own ideas and routines. It’s good to keep an open mind.  And who knows you might make a new mate or two in the process.

Let the gym dating service begin!  joking

If you would potentially like to find a workout partner but don’t know anyone at the gym, get in touch with us and we can possibly find you your BPM training partner.

Thursday 21. 6:00am-9:00pm

Friday 22. Closed: Good Friday

Saturday 23. 9:00am – 5:00pm

Sunday 24. Closed: Easter Sunday

Monday25. Closed: Easter Monday + Anzac day

Tuesday 26. 6:00am – 9:00pm

Holidays are a good chance to head home, relax, catch up with friends and snub your gym training…..?

Not anymore! Here are some tips and easy routines that can be done with no gym equipment. All you need is a little determination.

Diet

Just because you’re not exercising in the gym does not mean that you can eat badly, if anything it means you have to be more careful of what to eat.

• Don’t fill up on cakes, chocolate and chips. Instead why not have a piece of fruit to get rid of that sugar craving.
• Keep hydrated, drinking water regularly through the day will ensure you feel alert and awake without reverting to high sugar energy drinks.
• Hand full will be enough, a hand full of rice or pasta will probably be enough without over indulging.
• If you do fancy a treat prepare to put in the extra work to make up for it!

Cardio Exercise

Being away from the reliable crosstrainers, rowers, treadmills and bikes may seem daunting but why not use it as an opportunity to try something new…?

• Road runs / long walks
• Hikes
• Swimming
• Indoor sports (Netball, badminton, soccer)
• Skiing / snowboarding
• Beach sports (touch, cricket, volleyball)

Basically anything that gets you sweaty and out of breath is cardio exercise, aim to do 30mins every other day.

Resistance Exercise

If you’re not fortunate enough to have your very own gym in your garage here are some exercises that you don’t need any kit for.

Press Ups

Everyone’s favourite, a great upper body workout. Aim for between 10 – 15 reps. If you struggle start with a box or half press up with knees on the floor.

Dips

Another good upper body exercise. Aim for between 10 – 15 reps again. The closer you have your feet towards the object your dipping off (chair, sofa, wall) the easier the exercise becomes.

Squats

Squats are a great exercise to work the fronts and backs of your legs at the same time. Aim to get your bum level with your knees minimum, the lower you go the harder it gets! Work between 10 – 15 reps.

Lunges

This exercise will make sure that your legs are getting enough training. To make them harder why not try a jump to switch legs or do 10 – 15 reps on alternating legs.

Crunches

Moving onto abs with the crunch, having your feet raised will increase the intensity of this exercise and to make it even more challenging why not add a 3 – 5 second hold at the top. Keep your eyes looking at the ceiling and pull from the bellybutton. 10 – 15Reps.

Plank

Last but not least the plank, this exercise will strengthen and tighten your core muscles. Make sure your flat is flat by pulling your bellybutton towards your spine. Remember to breath too. Aim for 30secs – 1min

For a overall workout why not try a circuit of this exercises going from upper body to lower body and abs with little to no break to increase overall intensity. Or if you really wanted to give one body part a workout i.e. Upper body do a set of press ups or dips then break for 30 – 45seconds then repeat the exercise 2 – 3 times.