Benefits of Boot Camp

New workouts and fad fitness classes seem to come and go and almost pop up overnight. Every week there seems to be a new trendy workout, but sometimes sticking with the basics is the best way to go.

So, what is Boot Camp?- Boot Camp is intervals of exercise between running/cardio-based activities and weight training. It has moments of elevated intensity followed by short breaks of recovery.

Bootcamps for weight loss

Bootcamp challenges every muscle in your body. This style of training impacts on each and every muscle in your body, continually challenging you and encouraging your body to adapt (get fitter, get stronger, increase tone and reduce body fat). By constantly moving for 45 minutes, your body has little time to rest, therefore your burning hundreds of calories, burning body fat even when you stop. It’s a way to challenge your body and mind into doing a workout.

It’s for the strong, the weak, the fit, and the not so fit. There is no discrimination, as long as you have the will to finish what you started, we will get you there in a supportive team environment and the benefits of boot camp are astonishing.

What makes boot camp workouts so unique is that they focus on total-body functional training. Exercises that are designed to work the upper and lower body and core, providing a comprehensive workout. Traditional gym workouts use weights and machines which may improve strength, however functional training prescribed at Boot Camp better prepares the body for real life day to day activities like climbing stairs, lifting groceries and daily life activities. You’re learning to carry your body around, not a bunch of weights. Boot camp workouts are a fun, effective way to train your entire body.

Boot Camp near me

Torch Calories

Outdoor Fitness Boot Camps are a great way to torch calories. At first, it’s challenging, but once the sweat starts to pour down your face, you realise the combination of the resistance-based training along with cardio and constant repetitions is doing your body a favour. You can expect to burn between 400-500 calories during a 45-minute Boot Camp. By doing high-intensity intervals of strength training, mixed with bursts of cardio, gives you a total body workout and torches body fat.

Outdoor fitness bootcamp beach haven

Cardio and Weights 

Most classes involve using your body weight, some joggings, kettlebells, power bags, battle ropes and boxing kit for variation. In a 45-minute boot camp, you’re getting your cardio fix as well as toning your muscles with strength training. That’s a bonus for those who dread doing cardio because even though the cardio element might be shorter than what you’re used to doing on your own, the intensity is at a higher level that will maximise your results.

Fitness Boot Camp north shore auckland

Build Confidence

Once you finish your first boot camp, heart pounding and muscles fatigued, you’ll get that burst of energy and confidence when you realise what you just achieved and completed. Getting through a challenging workout builds confidence and self-esteem. It’s a great sense of satisfaction when you can reflect on the session and realise that you just did something so good for your body and mind.


If you are someone that finds it difficult to motivate and push yourself to get the physical results you want or struggles to get off the couch and down to the gym, boot camps are definitely for you. Boot Camp is designed to get the best out of you and give you the opportunity to train along with other like-minded people who are feeling what you’re feeling. As your trainer, my main goal is to motivate and push you to your limits, while ensuring you are not at risk of injury.  Additionally, Boot Camp will provide variations of exercises to accommodate your personal fitness level along with motivational music, which helps prevent boredom and staleness. We like to have some fun but get the work done!

Never a Dull Moment

Yes, let’s face it, it’s easy to get bored with a daily fitness routine, especially when your clocking in 35-45 minutes on the cross-trainer or treadmill staring at the wall ahead of you and hoping each minute goes by faster than it actually is. A Bootcamp workout is never boring. You’re constantly challenged moving between exercises, which doesn’t leave time for thoughts about how much time you have remaining or what you forgot at the grocery store. Time goes by quickly. Before you know it, you’re done and dusted!

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Boot Camp Classes near me

Social Engagement

Exercising can take a great deal of self-motivation and determination and is the number one reason that so many people stop going to the gym after only a few months because no one is keeping them accountable. On the other hand, Boot Camp workouts are medium-large size group workouts, and interaction and engagement are promoted, This social aspect keeps us as individuals accountable, and also promotes friendships with like-minded people who want to get fitter and healthy together!

Weight Loss

Losing weight is what many people go to the gym for, however, the conditions in boot camp workouts promote higher levels of calorie burning. Switching between strength and cardiovascular exercises keeps your metabolic rate highly responsive, elevated and engaged long after the workout is over, assisting you to burn calories even hours after you leave the gym. Some of the benefits of the style of training include:

  • Reduction in Cortisol Stress Hormone
  • Increase in Anti-Ageing Hormones
  • Burns Calories Up to 72 hrs
  • Increases Lean Muscle and Tone

With the strength building component in Boot Camp Workouts, this leads to more calories being burned and a greater change in body composition. Overall, if you’re looking for an effective way to lose weight, build lean muscle and get better at moving in life, there’s nothing quite like a boot camp class.  

bootcamp workout

Improved Mood

As with any workout, the release of endorphins provides our bodies with a real energy boost. After you finish a 45-minute Boot Camp, your blood pumping and heart rate elevated, those endorphins will improve mood and dispel stress hormones from your body, leaving you energized and excited for your next workout. You’ll experience improved mental clarity and an elevated mood as a result of boot camp workouts.


Research proves that a lack of accountability is one of the leading causes for a person to quit their fitness regime’.

Group training like Boot Camp is proven more likely to keep you accountable and engaged when pursuing your health and wellness goals. It’s a lot easier to justify skipping a workout to yourself than it is to a larger group of people that you’re on a journey with. If you miss a class, there are going to be 10-20 people asking ‘where you were?’. This is because the people and trainer you train with, are dedicated to improving your health and well-being, and seeing you achieve through keeping you accountable for attending classes.

Personal Trainer Beach Haven North Shore Auckland

Guidance & Expertise

As a trained and experienced fitness professional, I provide you with guidance and knowledge to keep you safe but push you when needed.  I provide effective and safe exercise for all levels of fitness, from beginners to advanced – No one gets left behind. I ensure all important components of a Boot Camp workout are included such as warm-ups, mobilisers, cool-downs and flexibility, aspects that are unfortunately often ignored when training alone.

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What Causes Lower Back Pain, How Do We Overcome It and How Do We Keep Our Backs Healthy – Pt2

Back Pain, Beach Haven, North Shore, Auckland Muscle Imbalance

When opposing muscles crossing joints are not at their normal lengths it is known as a muscle imbalance. Muscle imbalances cause joints to sit in an unnatural position. In other words, they lose their optimal axis of rotation.

Muscles that stabilize joints, also known as Tonic muscles, have a tendency to shorten under faulty loading. Muscles that move joints, also known as Phasic muscles, have a tendency to become long and weak under faulty loading. Often a joint will have phasic muscles on one side of a joint and tonic muscle on the other. The tonic muscle if held in a shortened position for long enough will develop a greater resting tone in the muscle than the opposing phasic muscle. This will pull the joint towards the tonic muscle and into an unnatural position.

Muscle imbalance results in undue stress and strain on bones, joints ligaments and muscles. The greater a person’s muscle imbalance, the more wear and tear their joints and connective tissues are likely to have over time.

Muscle imbalances in the body can cause the following in the lower back:

  • excess pressure or compression on the disks
  • shear and torsion on the vertebrae and vertebral disks.
  • disk degeneration
  • spinal instability
  • entrapment of spinal nerve roots
  • fracture of pars articularis
  • Sacro-Iliac Joint dysfunction
  • Scoliosis (unnatural lateral curvature of the spine)
  • abdominal wall dysfunction

Any of the above outcomes of muscle imbalance can potentially cause pain or injury.

Pain in the lower back can also radiate down one or both legs. Pain radiating down one or both legs may indicate that a dorsal root ganglia is compressed. This is known as Radicular Pain. The dorsal root ganglia in basic terms is one of two strands of nerves originating from the spinal cord and passing through the gap (or foramina) between vertebrae.

In addition to poor sitting and ergonomics, there are other possible causes of poor posture and muscle imbalance.

They include:

  • lack of physical activity and exercise leading to muscle weakness
  • poor breathing pattern
  • faulty jaw mechanics
  • faulty vision
  • Atlas subluxation (rotated first cervical vertebra)
  • Visceral (organ) stress
  • Emotional blockages.

As mentioned earlier, most therapists and exercise professionals are not trained to identify the aetiology of back pain. This can only be accurately found after a detailed assessment.

Unfortunately, most therapists are guessing. This is why many people do not overcome their back pain and have to keep going back for regular treatments. This is not to suggest therapists aren’t good at what they do. In fact, I refer many of my clients to therapists.

The human body is the most complex system we are aware of. It is unlikely you will ever find one person who will be able to do everything required to get you functioning optimally and pain-free. 

Faulty Lifting Technique Back Pain, Shoulder Pain, Auckland 

It has also been shown that many injuries occur due to faulty lifting technique. Injury occurrence has been shown to be high when an object is lifted far from the body, with straight knees or with the body in a twisted position.

When lifting objects, especially heavy objects, you should always ensure the object is close to your base of support. This is normally just in front of your feet. You should also ensure you bend your knees, do not twist your torso and keep your lower back from flattening (or rounding) as much as possible.

Quite often an injury caused by lifting can merely be ‘the straw that breaks the camel’s back’. In other words, the spine and surrounding tissues may have been progressively degenerating for some time without pain. A pain free back does not necessarily mean a healthy back.

Having a strong body with good muscle balance will reduce the likelihood of hurting your back whilst lifting objects.

Mothers with small children have to be particularly careful when picking up their children. Pregnancy and labour weakens the musculature that supports the lower back and can take up to two years to fully recover. It is possible for the musculature to never get back to pre-pregnancy levels, especially if the woman leads a sedentary lifestyle.

It is highly recommended that post-natal women seek the guidance of a C.H.E.K Practitioner to re-condition the abdominal wall musculature after pregnancy.

Back Pain Solutions Auckland Poor Abdominal Wall Function

The abdominal musculature helps to support the lower back. Muscles such as the Transverse Abdominus, Multifidus, Diaphragm, Pelvic Floor and Internal Oblique’s (3,4,5) along with the connective tissue called Thoraco-Lumbar Fascia (3) help to keep the lower back stable and strong.

This is believed to be partly achieved through three identified mechanisms, Intra-abdominal Pressure, Thoraco-lumbar Fascia Gain (3,4,5) and the Hydraulic Amplifier Mechanism (3). It is believed there are other mechanisms that play a role that we are not aware of yet.

If these abdominal muscles do not have adequate strength and endurance they leave the spine ‘exposed’ and more susceptible to injury.

The abdominal wall musculature can also be inhibited by gut inflammation which can be caused by Food Intolerance, Fungal Infection and Dysbiosis (more bad bacteria than good in the gut). This will also leave the spine exposed.

So it could also be the foods you eat that are causing your back pain. A C.H.E.K Holistic Lifestyle Coach or Metabolic Typing Advisor can help you identify if your foods are causing your back pain.

back pain, neck and shoulder pain Visceral-Somato Reflex

Back pain can also be caused by the visceral-somato reflex. This is where an internal organ is dysfunctional and because it is linked neurologically to a muscle or group of muscles, the pain is felt in the muscle and not the internal organ. Viscero-somato Reflex can cause spasm or inhibition (relaxation of muscles).

Dysfunction to the bladder, kidney, spleen or large intestine is known to sometimes cause lower back pain.

Spinal Fractures, Tumours, and Infections

Spinal fractures, tumours and infections are uncommon, even in older people.

I have seen a number of cricketers and dancers with a fracture of the spine, known as Spondylolisis. Careful assessment and a precise corrective exercise programme helped them become pain-free and in some instances get them back performing.  

How Do We Reduce or Eliminate Back Pain?

“Correction of the existing conditions depends upon understanding the underlying influences and implementing a program of positive and preventive educational measures. Both of the foregoing requires an understanding of the mechanics of the body and its response to the stresses and strains imposed upon it”. (1)

Therefore, for an optimally functional and pain-free body, you should receive an assessment from a C.H.E.K Practitioner

A C.H.E.K Practitioner can give you the tools to reduce or eliminate your back pain. This is normally done through a stretching and strengthening corrective exercise program, advice on ergonomics, nutrition and lifestyle and referrals to appropriate allied health practitioners to ensure no stone is unturned.

As Paul Chek, the founder of The C.H.E.K Institute would say “If you’re not assessing your guessing”. Without assessing the whole body thoroughly, you really are guessing what the aetiology might be.

Also, just treating the affected area might only bring short-term relief. This normally results in having to make frequent visits to your therapist. If you cannot afford multiple treatments with your therapist, then you might have a problem relieving yourself from the pain.

You may then take medication for the pain that then lead to unwanted side-effects and the downward spiral continues.

If there is not a C.H.E.K Practitioner near to your home or workplace, a good Osteopath, Chiropractor or Physiotherapist would be the next best choice if you currently have back pain or even if you don’t. These therapists can identify faulty joint alignment. They can manipulate joints and stretch muscles as required as well as providing home exercises.

Even if you don’t have back pain, C.H.E.K Practitioners can help to prevent future injury.

Preventing injuries is a little like regularly changing the oil in your car and not waiting for the warning light to flash on your dashboard. If you think what would happen to your car if your oil ran out, compare to what you think might happen if you do not look after your body by using preventative measures.

In addition to visiting a health professional, you can do the following to help prevent back problems:

  1. Sit up straight and do not slouch, especially if you spend long hours seated. Set an alarm to remind you to sit straight every 15 minutes.
  2. If you use a computer at work, take breaks regularly. Get up and walk around before returning to your desk.
  3. If you have a choice between standing and sitting, standing exerts 4 times less pressure on your back (7).
  4. Use a Swiss Ball to sit on at home or at work. Do not sit on it for too long, however. Switch between a Swiss Ball and normal chair every 10 minutes or so.
  5. If you use a computer at home or work, set up the ergonomics so you do not have to look downwards at the monitor. The centre of the monitor should be at eye level. Also, the keyboard should be low enough so you do not have to hunch your shoulders.
  6. When using the telephone, try to keep your head straight and not tilt it to one side. If you use the telephone a lot, it would be wise to use a headset.
  7. Exercise regularly to avoid weakening of muscles. Whether you go jogging, lift weights at the gym, go for a walk, do the gardening or wash the car, it is important to keep active and strong. An ideal exercise regime would consist of stretching, lifting weights and cardiovascular exercise. Cardiovascular exercise consists of exercise such as walking, jogging, cycling, swimming etc. However, if you have an existing injury, receive advice before exercising.
  8. When picking up objects, keep your back straight, keep the weight close to your base of support and do not twist as you pick it up.
  9. Eat non-processed foods and eat organic wherever possible. Find out your metabolic type so you can eat the right foods for your unique body chemistry.
  10. Avoid cigarette smoke and keep alcohol consumption to a minimum.
  11. Take time out to relax and quieten the mind. Yoga, Qi Gong, meditation, relaxing baths and listening to relaxation tapes are just a few methods you can use.
  12. Get eight hours of sleep per night and get to bed by 10.30pm. 


  • Back pain is very common today, from July 2017-June 2018 there were 273,289 back claims with ACC.
  • There are many different types of back pain.
  • Each individual category of back pain can have a number of different causes. It is vital to find the cause to ensure successful rehabilitation.
  • Any rehabilitation program should be client centred and not symptom centred.
  • Poor posture and muscle imbalance are common amongst those with back pain.
  • For a full assessment and to find the aetiology a C.H.E.K Practitioner is best placed to help you. “If you’re not assessing your guessing”.
  • Following the assessment, a C.H.E.K Practitioner can give you a corrective exercise program and advise you on nutrition and lifestyle factors. They can also refer you to appropriate allied health practitioners to ensure you are successful in reducing or eliminating your back pain.
  • There are a number of lifestyle factors you can adopt on your own to help prevent back pain.

Call us today and lets take charge of your pain! 027 660 4623



  1. Kendall F et al, “ Muscles, Testing & Function”, Williams & Wilkins, 1993.
  2. Bogduk N, “ Clinical Anatomy of the Lumbar Spine”, Churchill Livingstone, 1997.
  3. H.E.K P, “ Scientific Core Conditioning”, Correspondence Course, C.H.E.K Institute, 1998
  4. Richardson C, et al, “ Therapeutic Exercise for Spinal Segmental Stabilization in Low Back Pain”, Churchill Livingstone, 1999
  5. Lee D, “The Pelvic Girdle”, Churchill Livingstone, 1999.
  6. H.E.K P, “ C.H.E.K Certification Program Level 1”, Course Manual, C.H.E.K Institute, 2001
  7. H.E.K P, “ Scientific Back Training”, Correspondence Course, C.H.E.K Institute, 1998.

Top 7 Boot Camp Mistakes

Top 7 Boot Camp Mistakes

1. Underestimating your current health and fitness levels

A fitness screen will address proper lifting form, modifications to movements, and test current fitness levels to reveal strengths & weaknesses to determine the proper exercise recommendation. Its important to know your current fitness ability to determine what intensity of exercise is appropriate. There may also be unresolved orthopaedic issues that need to be addressed prior to commencing a Boot Camp style session.

2.  Not hydrating well with filtered clean water during the courseBoot Camp near me of the day

The human body is roughly 70% water, and it is important that we stay hydrated. There are many foods that are rich in hydrating properties as well as different drinks that can increase the water level in our bodies. However, the best way of hydration is by  drinking natural filtered water.

In order to maintain good levels of energy, concentration and digestive function it`s important to drink good clean, filtered water, we recommend the following to calculate the amount of water you need: 0.033 x Your weight in kilograms = litres of water to drink per day.

  • Outdoor fitness bootcamp3. Not fueling the body well at least 1 hour before the boot camp session

Recent research has shown that having a meal about 2 hours prior to exercise that has a low glycaemic index (GI) results in better levels of sports performance than foods that have a high GI. Low GI foods are also better for your overall health.

Foods that are low glycaemic are absorbed more slowly, and therefore, provide energy throughout the exercise, and also burn body fat as a source of energy. Not fueling the body well prior to Boot Camp will deplete your fuel fast and leave you feeling weak, tired and deflated.

4. Old unresolved injuries that come back to haunt you

Past sports injuries and physical trauma can impede your performance and if have not been fully resolved our bodies will remind us. We should all be able to perform primal movement patterns like squatting, bending, lunging, twisting without pain and relative ease.

As a Boot Camp Trainer, I ensure we have a comprehensive warm up along with specific mobilisers to prepare the body for the demands of Boot Camp. This has a significant impact on performance and is critical to keeping you safe and injury free, however if you have persistent niggle’s that are not resolving its important to let me know so we can work together to resolve and get you back on track.


fitness bootcamp5. Mindset & Motivation to complete

Your mindset will determine if you will make it or not. Your mindset will determine if you will be committed to reaching your goals when things get difficult, and as we all know they will, because none of us goes through life without challenges. Your mindset is, without doubt your greatest asset.

Having a team around you that will inspire you and a trainer that can motivate when the going gets tough is essential. As an experienced Boot Camp Trainer, I will guide you through and make the necessary exercise modifications where necessary. I’ll partner with you to make it happen and take you to greater exercise levels along with an encouraging team that works together to achieve our best.

6. Poor quality of sleep inhibits performance

boot camp workout

Sleep is invaluable and essential to our bodies effective repair and restoration. Getting to bed by 10.30pm is recommended as our body goes through its physiological repair and restoration from 10pm to 2am. It’s important to establish a routine that allows for a winding down before 10.30pm. Research now shows late nights with electromagnetic stress from TV’s, Computers and Devices all have a negative effect on our serotonin and “reem sleep”.


7. Not able to perform primal patterns of exercise

We should be able to bend, squat, lunge, push and pull and rotate with relative ease and pain free. A fitness screen will address proper lifting form and assess for modifications to movements that may be appropriate.

At Body Fit we offer a free screening assessment to ensure you are good to go. If not a short period of “corrective exercise” may be appropriate and we can then progressively load the body with intensity and more complex movement patterns to suit.

weight loss boot camp


What Causes Lower Back Pain, How Do We Overcome It and How Do We Keep Our Backs Healthy – Pt1

What Causes Lower Back Pain, How Do We Overcome It and How Do We Keep Our Backs Healthy?


Low Back Pain (LBP) has been described as the most common, most costly and disabling musculoskeletal condition. Since World War 2, a dramatic increase in LBP disability has been observed, at a rate disproportionate to all other health conditions.  In New Zealand, this is reflected by the numbers of, and on-going costs of around $300 million a year and time off work.

Before we go any further, ‘Back Care’ needs to be defined. For the purposes of this article, when the term Back Care is used, it is referring to the lower back region. It is of course possible to get pain in your middle and upper back regions too.

Now, I’m sure you have either had back pain or known someone close to you who has suffered from back pain at some time.

There are many different types of Back Pain and their causes can be complex.

Some back conditions include:

  • Disc derangement
  • Sciatica
  • Spinal Stenosis
  • Sondylolisis
  • Spondylolisthesis
  • Spondylitis

It is not the intention of this article to outline appropriate rehabilitation protocols for each condition, or indeed to explain each condition, but to provide some basic steps to follow to achieve an optimally functioning back.

Firstly, if you are suffering from back pain, you should see a professional. This is especially true if it has lasted longer than two weeks.

Any professional rehabilitation program should involve a ‘client centred approach’ which means that the back pain sufferer is treated as an individual who has back pain and not back pain that has an individual.

However, many professionals treat the back pain and not the person who has the pain.Back pain solutions

What Does This Mean?

Let us say a patient enters a professional’s clinic and the professional diagnoses a lumbar disc bulge, they would then give the same treatment to that person as they would to anyone with a disc bulge.

For instance, a General Practitioner may suggest medication and rest, a surgeon may suggest surgery, a physiotherapist may suggest manipulation and rehabilitative exercises, a massage therapist may suggest massage and a personal trainer may suggest exercise. All these can and do play a role in a successful plan to overcome back pain.

However, whatever the injury, the causes can be varied. Without finding out the cause (aetiology) it is less likely that a return to normal function and a reduction or elimination of pain will be achieved.

It can almost be guaranteed that most professionals you visit will only investigate the area that is in pain and the surrounding area. In this instance, they may investigate the lower back and perhaps the rest of the spine and pelvis. However, back pain can be caused by a problem in the head, jaw, neck, foot or even an internal organ amongst others. 

So what can cause Back Pain?

De Rosa and Porterfield state, “… at present, identifying with any certainty the exact tissues involved in most low back pain is virtually impossible” (quoted from 1).

Bogduk states, “Virtually every structure in the lumbar spine has at one time or another been implicated as a possible source of low back pain. As a result, controversy outweighs conviction in the field of low back pain. There is however, an increasing amount of information that sheds light on this field” (2).

There are very frequent references in literature however, for the need for postural correction as part of the treatment.

Below, is a list of possible primary and secondary causes of lower back pain:

  • poor posture
  • faulty ergonomics
  • muscle imbalance
  • faulty lifting techniques
  • poor abdominal wall function
  • Visceral-Somato Reflex
  • Spinal fractures
  • Spinal tumours
  • Spinal infections
  • Degenerative disease

By no means is this list exhaustive.

Poor Posture

Posture is usually defined as the relative arrangement of parts of the body. Good posture is that state of muscular and skeletal balance which protects the supporting structures of the body against injury or progressive deformity irrespective of the attitude (erect, lying, squatting, stooping) in which these structures are working or resting. Under such conditions the muscles will function most efficiently and the optimum positions are afforded for the thoracic and abdominal organs. Poor posture is a faulty relationship of the various parts of the body which produces increased strain on the supporting structures and in which there is less efficient balance of the body over its base of support.” (1)

In today’s society, good posture has almost become extinct. With a general lack of activity and an increase in sedentary jobs, poor posture has become the norm.

Bad posture is a bad habit and unfortunately, is of rather high incidence. Postural faults that persist can give rise to discomfort, pain or disability. The range of effect from discomfort to incapacitating disability is related to the severity and persistence of the faults. ” (1)

lower back pain solutions with corrective exerciseFaulty Ergonomics

One of the biggest causes of poor posture today is sitting at desks and use of computers and telephones. Many workers today sit slumped for eight hours a day, looking down at their computer, whilst hunching their shoulders to use their keyboard. Those who spend many hours driving a vehicle are also very prone to poor posture.

The incidence of postural faults in adults is related to this tendency towards a highly specialized or repetitive pattern of activity.” (1)

Being seated for eight hours a day using a computer can be described as ‘repetitive’.

Sitting with poor posture for long periods of time can cause muscles that are in a shortened position to stay shortened. Also, muscles that are in a lengthened position for long periods tend to stay lengthened and normally become weak. 


  • Back pain is very common today, from July 2017-June 2018 there were 273,289 back claims with ACC.
  • There are many different types of back pain.
  • Each individual category of back pain can have a number of different causes. It is vital to find the cause to ensure successful rehabilitation.
  • Any rehabilitation program should be client centred and not symptom centred.
  • Poor posture and muscle imbalance are common amongst those with back pain.
  • For a full assessment and to find the aetiology a C.H.E.K Practitioner is best placed to help you. “If you’re not assessing your guessing”.
  • Following the assessment, a C.H.E.K Practitioner can give you a corrective exercise program and advise you on nutrition and lifestyle factors. They can also refer you to appropriate allied health practitioners to ensure you are successful in reducing or eliminating your back pain.
  • There are a number of lifestyle factors you can adopt on your own to help prevent back pain.

Call us today and lets take charge of your pain! 027 660 4623


  1. Kendall F et al, “ Muscles, Testing & Function”, Williams & Wilkins, 1993.
  2. Bogduk N, “ Clinical Anatomy of the Lumbar Spine”, Churchill Livingstone, 1997.
  3. H.E.K P, “ Scientific Core Conditioning”, Correspondence Course, C.H.E.K Institute, 1998
  4. Richardson C, et al, “ Therapeutic Exercise for Spinal Segmental Stabilization in Low Back Pain”, Churchill Livingstone, 1999
  5. Lee D, “The Pelvic Girdle”, Churchill Livingstone, 1999.
  6. H.E.K P, “ C.H.E.K Certification Program Level 1”, Course Manual, C.H.E.K Institute, 2001
  7. H.E.K P, “ Scientific Back Training”, Correspondence Course, C.H.E.K Institute, 1998.

No person should rely on the contents of this article. We expressly disclaim all and any liability and responsibility to any person in respect of anything contained in this article. It is advised that you always follow the advice of your Doctor.

Sleep and Maintaining a Good Body Clock

Sleep and Maintaining A Good Body Clock 

Each of us have an internal body clock called the Suprachaismatic Nucleus that regulates our daily sleep – wake patterns. This is often referred to as the “Body Clock” and it governs the release and timing of most mood, energy and sleep related hormones. The body clock is dependant on light signals to function properly each day, dawn and dusk allows us to know when wake up or go to sleep. For many people their lifestyles, living conditions, work, health and other conditions don’t allow them to get the correct wake – sleep signals anymore. When we don’t get these correct signals, our sleep – wake patterns suffer and this can develop into a sleep disorder. When we have disrupted sleep patterns our body becomes stressed from the release of hormones at incorrect times in the day.

Good quality sleep gives the body a chance to repair, recover and heal. We get our physiological recovery between 10pm and 2pm and our psychological and nervous system recovery between 2am and 6am. If you are getting into bed at 12pm on a regular basis it means that you are missing two hours a night of your physical recovery. This can result in all sorts of aches pains and niggles that will not get better.

Refer to the charts below for more details. When our bodies are healthy we can get away with the odd late night here or there without affecting us to much. However, when we abuse our sleep times on a regular basis, this becomes a major stress to the body, upsetting hormonal balance and causing adrenal fatigue. When the body is under stress of any sort, the immune system suffers…THERE ARE NO EXCEPTIONS TO THIS!

Sometimes we cannot change our sleeping situation, for example, shift workers or parents with new babies. In these situations it is important to look after yourself in all other areas of your life to reduce overall load.

Our daily sleep – wake patterns are called circadian rhythms. ‘Circadian’ is Latin for ‘about a day’. If you struggle with sleep a circadian rhythm disorder is probably a factor. The body clock uses signals like sunlight and darkness to know when to produce the active hormones and when to shut them down and release the night time withdrawal and sleep hormones. Our bodies crave and need regularity in all areas of our lives and this is not just related to sleep. Our bodies thrive when we have regular eating, sleeping, hydration, exercise and other important life principles. If we have the required regularity then our system will be in time with our body clock. When we lose the regularity that our system needs them we suffer in many areas. 

Things that inhibit sleep 

Many things can disrupt our sleep – wake cycles, working late in bright lights, especially florescent, electromagnetic stress from computers, TVs flickering, training at high intensities late in the evening, coffee, V drinks, sweet deserts. Alcohol and sugar can both make you crash to sleep but then wake later in the night through a drop in blood sugar level, to find yourself tossing and turning in the early hours and feeling hungry.

Toxicity in the body is a common thing today as people eat more and more processed foods, bad fats, food coloring and preservatives. Entrainment is another factor. People can retrain a sleep pattern with in 7 to 21 days, for example if you stay up till midnight for three weeks in a row your internal body clock will be trained to wait till midnight to start cortisol reduction. This means melatonin, the sleep recovery and repair hormone kick in very late and you will be robbed of recovery time. This over time leads to chronic fatigue, adrenal stress, suppressed immune function and poor or impaired physiological repair resulting in aches pains and niggles.

The Sleep/Wake Cycle

Figure 1: Natural sleep/wake cycle.


Many of our hormones are produced in tune with the cycle of the sun. Stress/activating Hormones (black Line) are produced as the sun rises and peaks around mid-morning. As the day progresses, the levels of the stress hormones decrease. The body then begins to increases production of growth and repair hormones, (white line) as the sun goes down. Our bodies are designed to wind down from sunset till about 10 pm when sleep and physical repair should begin. Psychogenic repair takes place predominantly from about 2 am to 6 am.

Figure 2: Disrupted sleep/wake cycle.

 A typical day for many involves elevated levels stress levels, resulting in increased levels of the stress hormones throughout the day (black line), resulting in decreased levels of growth and repair hormones (white line). Although the healthy body can bounce back from Intermittent circadian stresses, chronic (long-term) circadian stress often leads to depressed immunity, illness and chronic fatigue.

Source—How to eat move and Be Healthy, Pages 202-203, Copyright 2004, Paul Chek.

Solutions For Weight Loss


Solutions for weight loss

Weight loss is the result of a realistic, manageable! health and fitness plan. We will tailor a solution that fits around YOUR lifestyle, and YOUR budget.

Weight loss is a common goal. However often we don’t achieve what we expect or we get the results then put on the weight months later. It’s a fluctuating cycle that can be difficult to control.

If this sounds like you, then it’s important to understand how different forms of training will affect your hormonal responses – which in turn can impact your mood, motivation, and most importantly – your results.

Following are some important side effects of different training methods that you need to consider if you are to be successful with YOUR weight management.

Increases Cortisol Stress Hormone Cortisol Stress Hormone
Only Burns Fat Whilst doing Cardio Anti Ageing Hormones
Lose Muscle Tone & Shape Increases Good Hormones
Burns Calories Up to 72 hrs
Increases Lean Muscle and Tone

Sound surprising? The good thing is the most recent scientific research now supports the above.

Latest scientific research suggests that short, intense bouts of resistance exercise is most effective for maximising fat loss…and from the hormonal responses above – we can see why. Strength training achieves more than just the above results – it also strengthens the bones, joints and allows your “structures” to be a lot more prepared for everyday life.

Our private Studio specialises in small group training and one2one personal training using the award winning Gravity training system, which delivers fantastic results using the above Strength Training method. We are results driven and understand how best to apply the latest training methodologies to get you there faster!

Book your FREE 30 minute consult to see how we can help you with you weight loss goals on 027 660 4623

Foundation Principles For Improved Health

Be Mindful Of Your Thoughts

The first thing you do when you wake up is think. It might not be anything profound other than realizing you desperately need to go to the bathroom.

However, some would agree that your very first thoughts upon waking will determine your mood for the rest of the day – be it upbeat or downcast. This in turn will have quite a serious impact on the quality of the decisions you make. For example, if you`re in a foul mood when you come home from work you may decide to treat yourself by hitting the sofa with a tub of ice cream rather than burning that negative energy off with a long walk.

Breathe Deeply and Slowly To Relax

As babies we know subconsciously how to breathe properly. But as we grow into adults our breathing patterns often become shortened and more shallow. This is mainly due to the hectic nature of our lifestyles, which often puts us into a “fight or flight” stress pattern for extended periods of time. When you feel under pressure those stressful thoughts will manifest themselves physically as a faster heartbeat and a shallow breathing pattern which originates in the chest. With a correct breathing pattern you will see your stomach muscles extending first followed by the extension of your ribcage, which automatically makes you breathe more deeply and slowly. This has a calming effect.

Get To Bed On Time

In their book Lights Out, Wiley and Formby`s compelling research tells us that a good night`s sleep will help you lose weight, curb your cravings for refined carbohydrates, eradicate depression and reverse Type II diabetes. Whether you achieve a restful sleep will be determined by your state of mind, the food that you`ve eaten and if there are any sources of electromagnetic stress, such as a TV, laptop or mobile phone, in your bedroom. Research that has made the connection between regular sleep patterns and your health is hard to ignore.

Let Food Be Your Drug Of Choice

The incessant consumer demand for a huge choice of cheap and convenient food has put incredible pressure on commercial farmers to employ harmful farming practices in order to meet the strict standards placed upon them by powerful supermarkets. These farming practices are irreparably damaging the soil in which our food is grown, which simply means that our fruit and vegetables simply aren`t as nutritious as they once were.
Food is an incredibly powerf

ul drug, which is why it`s important that each individual works out which combination of proteins, carbohydrates and fats for every meal is best for his/her optimal health and wellbeing.It`s also important that we become more discerning with the food businesses that we choose to give our hard earned money to. Buying locally grown, organic whole food, which is in season, will support your own community and is an essential component to becoming fit and healthy.

Water Your Internal Garden

Dr Batmanghelidj pointed out in his book “Your Body`s Many Cries For Water” that dehydration is a common cause for many ailments and diseases. In order to maintain good levels of energy, concentration and digestive function it is important to drink good clean, filtered water on a regular basis. Paul Chek of the CHEK Institute recommends the following formula in order to calculate the amount of water you need: 0.033 x your weight in kilograms = litres of water to drink per day. In order for you to look and feel great on the outside you need to maintain a good level of hydration on the inside.

Exercise To Boost Your Energy Levels

Just as you need to spend money in order to make money the same applies to exercise and your energy levels. Regular exercise will improve your body shape, protect your heart from disease, strengthen your joints and bones and relieve stress. An essential factor to successfully incorporating any exercise program permanently into your lifestyle isenjoyment. Without the enjoyment your exercise program will be just another chore on your to-do list.

Whether it`s right or wrong, given a choice of a ton of money or perfect health most people will generally choose money as their stepping stone to happiness. However, in this current economic climate the financial turmoil has led many people to re-evaluate their priorities as they begin to realise that without their health and wellbeing, the quest to find the “holy grail” that is happiness is a futile one. Unlike many over-hyped health products sold on the market today, the six foundation principles are representative of the ancient wisdoms that have been passed down from generation to generation of healthy communities around the world. Simply put they are the bedrock of a fulfilling and happy life.

As a CHEK Exercise Coach we offer a “physiological load assessment” which will uncover your roadblocks to success and allow you to focus on what is driving your health for better or worse. We can then determine the priority area(s) of your health that needs the most help to get you back on track to obtaining your optimal health.

Article sources
How To Eat, Move And Be Healthy by Paul Chek
Lights Out: Sugar, Sleep and Survival by T.S. Wiley and Brent Formby Phd
The Metabolic Typing Diet by William Wolcott and Trish Fahey
Your Body`s Many Cries For Water by Dr F. Batmanghelidj

Is Bootcamp Safe?

In the last decade fitness Bootcamps have flourished, Crossfit is here to stay, and most gyms in the country now offer large group training classes.

But is it safe?

First of all, fitness programs are safe when done correctly.  It merely depends on the personality of the exerciser, the class atmosphere, or the trainers knowledge and experience.

Here are a few things to watch out for before joining a large group training class.


1.      Participant’s not properly prepared.  Here at Body Fit, we screen individuals to make sure they’re physically and mentally ready for large group training, ensuring safety before starting a program.  We need to understand your orthopedic profile and mind set before you begin.

Why?   Studies show that large group training is proven to increase intensity.  If a trainer must take the time to teach, and focus solely on a new person’s safety, then the rest of the class can’t receive quick adjustments for their safety.

A fitness screen would address proper lifting form, modifications to movements, and test current fitness levels to reveal strengths & weaknesses to determine the proper exercise recommendation.

2.     Depends on personality.  Ultra competitive people can get hurt if they’re trying to lift the heaviest, run the fastest, or simply want to be the most “fit” despite the reality of  over-training.  In other words, large group training might not be the best program based on certain personality traits.

3.     Inexperienced trainers.  It’s easy to blame the fitness brands for injury, but usually participants are responsible for hurting themselves, or a trainer puts a client in a risky situation to get hurt.

Fitness is competitive, and it’s hard to tell your trainer your shoulder, for instance, is NOT handling a high volume workout, but yet the trainer is yelling 12 MORE REPS!  Who wants to bare any shame for quitting, or letting down the team and trainer?

Experienced trainers will ask the right questions, be able to observe when enough is enough, and be in tune for the individual’s appropriate load/volume.

Before starting a large group training class make sure the fitness facility takes the time to learn about your health history, fitness history, current fitness levels, and takes you through a movement assessment to reveal weaknesses that need to be addressed. Here at Body Fit your safety is paramount and we offer a FREE 30 minute consult to assess your suitability for Bootcamp.

Need help?  Call us now to set up a Fitness Consultation to discuss how a customised fitness program can benefit you on 027 660 4623

Yours in health and fitness,


Body Fit NZ.