14 Week Transformation Challenge 2020

Hey there Team,

The long hot summer is not far away and I want you to be feeling great about your bikini/boardie body!

With this is mind I’m putting together the 14 Week Transformation Challenge 2020.

Beginning on Monday 24th August and running until Sunday 29th November, this challenge will motivate you to get in your best shape for summer. Whether it’s losing body fat, or gaining muscle or a combination of both, we will work together to get you there.

On Saturday 22nd August I will have available, 20 minute time slots at the gym, to record your current body statistics. We will re-do these at the 7 week mark, and then again at the end of the 14 weeks.

Nikki Martin, a great friend and colleague of mine, is a registered nutritionist and will be taking bookings to assist you with the food side of things. I am waiting to hear what her charge will be, but I’ll keep you updated over the next week. You would see her for an initial consultation, sometime in the first week, then a follow up consultation at the 7 week mark. You will need to book with her direct for these, I’ll post her contact details soon.

If you are interested, please contact me directly by return text and I’ll keep you updated with more details as we get closer to kickin’ it off.

That’s all for now.

Kindest regards,

Dave 021-865-478

Unleashed Sessions at Covid-19 Level 2

I am pleased to advise that the Terry Jarvis Centre will be open for use from Monday 18 May 2020. Please note that there are strict guidelines that we must adhere to while in Level 2.

  1. Limited Numbers – At this stage we can only have 10 people (including myself) using the Terry Jarvis Centre at any one time.

 

  1. Contact Tracing – The TJC has supplied me with a spreadsheet to keep details of who, when, etc. are using the TJC. I plan to fill these out in advance.

 

  1. Split Sessions – As I can only accommodate limited numbers in the TJC, I have decided to split Unleashed into 2 x 30 minute sessions. Group One will train from 6.00am to 6.30am, and Group Two will train from 6.30am to 7.00am.

 

  1. Group One – As we will need to start at 6.00am on the dot, I require Group One to be in the TJC before 6.00am. I will be closing the entry door at 6.00am, so if you are running late you will miss the session. Slightly before 6.30am I will conclude the first session and I expect you to leave immediately to ensure I can get the next group in on time. If you need to chat, please do it outside in the carpark, ensuring physical distancing requirements.

 

  1. Group Two – I will open the main door at just before 6.30am to let Group One out. Please do not enter until everyone has left and I have ushered you in. As time is of the essence, please be ready to come inside. As there may be another group using the TJC at 7.00am, we will all need to leave promptly at the end of the session.

 

  1. Physical Distancing – Please be aware of the physical distancing requirement of 2 metres. This includes the turf area and TJC upstairs mezzanine.

 

  1. Drinking water – Please do not use the TJC glasses / cups for drinking. They are not wanting cups to be shared – please ensure you have your own filled water bottle for each session.

 

  1. Toilets – The upstairs toilets will be open – please ensure you continue to use excellent hygiene standards.

 

  1. Sanitisers – There will be sanitisers available and I ask that you use these when you enter and leave the TJC premises. It would be worthwhile for you to consider having your own sanitiser for your personal use.

 

IT IS COMPULSORY TO SANITISE YOUR HANDS WHEN ENTERING AND LEAVING THE TJC FACILITY.

I understand that this is a very unusual situation for us all, please don’t get agitated, just breathe and relax.

Please remember that for now, we need to be very aware of adhering to these protocols. If we fail to meet requirements, the Terry Jarvis Centre will not be allowed to continue to operate, and that will of course mean that Unleashed would stop as well. Hopefully after we move to Level 1 there will be less restrictions and we will be back to a more ‘normal’ situation.

Thank you for your understanding.

Online Training Session Options

Online Training Session Options

Below are the 3 options I currently have available for clients (current and new). Let me know what would work best for your situation.

  1. App-based General Bodyweight Home Training sessions: Using the Trainerize app, I will put together 3 x general bodyweight training sessions each week for you to do. No equipment will be necessary. $45 per week via Internet Banking.
  2. App-based Personalised Home Training sessions: Using the Trainerize app, I will put together 2 x personalised bodyweight or equipment based training sessions each week for you to do. You will need to advise of what equipment you have. $90 per week via Internet Banking.
  3. Skype/Facebook Messenger/Zoom One-on-One Home Training sessions: Using any of these methods I will video train you remotely in real-time. It could be with or without equipment as long as you have space. This could be 1, 2 or 3 x per week. $90 per session via Internet Banking.

If you’re keen to take me up on one of these options, please text me on 021-865-478 or give me a call.

Yours in fitness,

Dave

Covid-19

Covid-19

Hi there everyone, thanks for taking the time to read this.

The situation with the Covid-19 outbreak is a fast moving and challenging time for us all. I have a couple of things to chat to you about.

1) At this time it is of utmost importance you take care of yourself and those around you. Maintaining a regular exercise program and staying healthy is of paramount importance. Make sure you eat well, drink plenty of fluids and get plenty of sleep, all things to help promote a strong immune system.

2) Please be aware at all times of your personal hygiene, always bringing a towel with you when you train, wash hands before and after any exercise sessions, and for the time being forego any ‘high fives’, handshakes and ‘getting a touch’. Please be mindful of close contact with those around you.

3) As far as my hygiene is concerned, I am taking care to wash my hands or use hand sanitiser as much as possible throughout the day and always between clients/sessions. If you train with me at the Olympic gym, be assured they are using high grade cleaning products to wipe down all equipment as often as practical. If I don’t stand as close as usual, do not be offended.

4) At this stage all personal training and group sessions will remain, however I may need to reevaluate this going forward. I will give you as much notice as possible of any changes to this situation.

5) Try to remain calm as we all navigate this unprecedented time ahead. Do whatever you need to do to give yourself comfort, and remember, we will all get through this.

If you have any questions please do not hesitate to contact me.

Cheers

Dave Margison


Slow the spread of this Virus.

This Government website (https://covid19.govt.nz/) has everything you need to know about COVID-19 virus in one place. Learn the simple steps you can take to unite against the virus and slow its spread. Find out what help is available and get the latest updates.

If you’re not sure who to contact for help, call the free Government helpline on 0800 779 997 (8 am – 1 am, 7 days a week).

What are your current fitness goals?

Have you thought about your current fitness goals lately or simply need to reassess them?

If you need help, I’m available to get you on the right track – Contact me today on 021 865 478 or email dave@workoutunleashed.com

Can’t get to me to train one-on-one?

ONLINE Training means you get all my knowledge, expertise and motivation without even having to see me face to face.

Whether you would like to train from home or maybe have current gym membership, but want to maximise your time, then online training could be perfect for you.

 

Are you getting enough Magnesium in your diet?

Magnesium is vital for your body to function properly.

Recommended daily intake:

  • From 1 to 3 years of age: 80 mg a day
  • From 4 to 8 years: 130 mg a day
  • from 9 to 13 years: 240 mg a day

From 14 years, the requirements are different for men and women.

  • Males aged 14 to 18 years: 410 mg a day
  • Males aged 19 years and over: 400 to 420 mg a day
  • Females aged 14 to 18 years: 360 mg a day
  • Females aged 19 years and over: 310 to 320 mg a day
  • During pregnancy: 350 to 400 mg a day
  • During breast feeding: 310 to 360 mg a day

Sources

The best sources of magnesium are nuts and seeds, dark green vegetables, whole grains, and legumes. Magnesium is also added to some breakfast cereals and other fortified foods.

Here are some good sources of magnesium:

  • Sunflower seeds, dry roasted, 1 cup: 512 mg
  • Almonds, dry-roasted, 1 cup: 420 mg
  • Sesame seeds, roasted whole, 1 ounce: 101 mg
  • Spinach, boiled, 1 cup: 78 mg
  • Cashews, dry-roasted, 1 ounce: 74 mg
  • Shredded wheat cereal, two large biscuits: 61 mg
  • Soymilk, plain, 1 cup: 61 mg
  • Black beans, cooked, 1 cup: 120 mg
  • Oatmeal, cooked, 1 cup: 58 mg
  • Broccoli, cooked, 1 cup: 51 mg
  • Edamame, shelled, cooked, 1 cup: 100 mg
  • Peanut butter, smooth, 2 tablespoons: 49 mg
  • Shrimp, raw, 4 ounces: 48 mg
  • Black-eyed peas, cooked, 1 cup: 92 mg
  • Brown rice, cooked, 1 cup: 84 mg
  • Kidney beans, canned, 1 cup: 70 mg
  • Cow’s milk, whole, 1 cup: 33 mg
  • Banana, one medium: 33 mg
  • Bread, whole-wheat, one slice: 23 mg

Magnesium is lost as wheat is refined, so it is best to choose cereals and bread products made with whole grains. Most common fruits, meat, and fish, are low in magnesium.

Risks

An overdose of magnesium through dietary sources is unlikely, because any excess magnesium that is consumed in food will be eliminated in the urine.

However, a high intake of magnesium from supplements can lead to gastrointestinal problems, such as diarrhea, nausea, and cramping.

Very large doses can cause kidney problems, low blood pressure, urine retention, nausea and vomiting, depression and lethargy, a loss of central nervous system control, cardiac arrest, and possibly death.

Anyone with a kidney disorder should not take magnesium supplements, unless their doctor advises it.

Magnesium supplementation may also give rise to some drug interactions.