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.

B&%LS#@T !!!

B&%LS#@T !!!

If anyone has ever told you that getting in shape is easy…they were talking a whole bunch of B&%SH#@T !!!

To make the changes you want, you need to work hard, real hard! Your body likes to sit at its current set-point, to move it from there you have to shock your system into making change.

In my opinion you need to take your body near to its extremes (almost) every time you train. Here’s my reasoning.

  • When you do an intense training session, you will force your body to use a huge amount of resource to return you to a steady state, this can result in a post-exercise metabolic boost for 4 to 6 hours after you workout.
  • Often training hard means you can’t train as long. Time-efficient can relate to time-effective.
  • You make yourself mentally strong. You get better at handling a higher work rate, the pain, the discomfort… all of this resets your mind-set for future hard-out sessions.

So get out there, work hard and get results!