We need to see your smiling face added to your profile. It's not just about aesthetics; it's all about ensuring everyone's safety and well-being. Having your photo on file helps us keep track of who's who in the building and helps us ensure that only the right people have access to the facilities that you pay for. Think of it as an extra layer of armour and a personalized security blanket for your membership! So, Grab your phone, open the app, find that perfect lighting, and snap a selfie! Photo Criteria. Show us the real you! Your profile pic should be a spot-on representation of yourself, not your alter ego. We want you, and only you! Not your fav pic of your dog, pet llama or you in the middle of a crowd! When you're posing, aim to keep your noggin smack-bang in the middle of the frame, giving it some breathing room at the top and sides. No need to crowd your lovely face! Think of your background like a canvas – plain and light is the way to go. It'll make you pop! Look straight into the camera, showing off that gorgeous mug of yours in all its glory. We want the full-face experience. Save the shades for a sunny day selfies. Let's see those sparkling eyes! Hats, hoods, headbands... sorry, folks, they're out for this photo op. Unless, of course, you've got a medical or religious reason – we totally get it. Keep it colourful! This isn't a vintage film, so let those hues shine. Black and white is so last century! Using the Northern Arena Gym App. From the welcome screen hit the 3 dots Select "View profile" Choose "Edit profile" Hit "Edit" Choose you photo or take one and load it. If you have any questions or need a hand getting that photo uploaded, just hit reply, and we'll be happy to assist you every step of the way. Please don't be offended if you get stopped at check-in, it's the same rule for everyone. Thanks a million for your cooperation! - The Health and Wellbeing Team at Northern Arena.

ERIN MAW EXPLAINS THE SECRET TO DRIVING SERIOUS STRENGTH GAINS We spoke to Erin Maw, one of the talented fitpros behind Strength Development, to find out why progressive strength training is a trend worth exploring – and what you can expect when you start on your strength-building journey. What instigated the creation of Strength Development? ERIN MAW: “Here at Les Mills in New Zealand, Les Mills Jnr and Jackie Mills led the development of seasonal workouts that we trial for short seasons in the Les Mills clubs. It allows us to play in that innovative space, test what works and create some hype and excitement in our clubs too. Strength Development is one of our seasonal workouts. It was born from John Nicodemus, Glen Ostergaard and myself sharing lots of cool ideas based on different types of strength training protocols: foundational strength – which is learning the techniques; pure strength; hypertrophy – which is building muscle; and power. We explored lots of ideas and different structures and landed on six workouts that were added to the Les Mills club timetables. The feedback was overwhelmingly positive. People loved how it was different to BODYPUMP, but a great complement. So we got to work creating more workouts, and now we’re excited to bring them to LES MILLS+.” And it’s been a real team effort bringing this program to life? EM: “It's the plethora of expertise that helps this program be so amazing. At the start, Glen Ostergaard – BODYPUMP Program Director and all-around strength and group fitness guru – helped shape the program. As did John Nicodemus – he's a strength and conditioning coach and a personal trainer who knows the insides of Crossfit and specializes in Olympic lifting and strength training. Rob Lee, a physio and technical consultant with a strong sports and strength and conditioning background, has also been involved from early on. He is all about safety and range. We also brought in Ben Main, who you'll know from many LES MILLS programs. He's got so much sports, strength and personal training and group fitness expertise. And then there’s me, with a strong sports background and so much group fitness experience. Between us, we really do just cover it all.” Strength Development is different to other workouts on LES MILLS+, can you explain how it works? EM: “There are 12 workouts that you need to do in order because they’ve been carefully designed to build strength in phases, based on strength and conditioning science. You can, and should, repeat the workouts a few times. Just makes sure you do the workouts in the correct order and you will safely and effectively maximize the gains.” EM: “Anyone can do it! It is accessible and inclusive. Strength training can feel quite intimidating – it’s hard to get into it if you don’t feel confident, or you are worried about getting injured. With Strength Development, we give you really good structure and a solid foundation. We take you on the journey so you know what you need to do and you know how to train safely and effectively. And if you do strength training all the time, you’ll definitely learn some fresh structures and add some spark to your strength work.” EM: “I just love that Strength Development transcends gender. As a female, this workout makes me feel so empowered and so strong. The reason I do what I do is to represent strong, athletic females and show females that they shouldn't be intimidated by strength training. Women need strength training. As we get older, we reduce our ability to build and retain muscle, so strength training is absolutely essential. People have a misguided perception that strength training will make them look bulky. It won’t! When people have extreme gains and look remarkably muscly it’s because they combined a number of factors; nutrition, supplements and really specific and strategic training. Strength Development is world-class strength training for regular people. It will make you strong, it will make you powerful, but these workouts alone won’t build a bulky body.” How have you personally benefited from Strength Development? EM: “The best part is lifting heavier, and that’s such a good feeling! I started squatting with 20kg on the bar and now I can easily squat with 30kg. I love knowing – and seeing – that I am getting stronger and developing athletic muscle. Aesthetically I’ve changed – in the three months after I started Strength Development, I built a lot of muscle. But the aesthetic changes are just a small incidental part of it. Another reason I love Strength Development is that you have full control. I choose what weight I want, and I choose how many reps I want to do. It’s all on my terms. And it’s just so empowering. I love keeping up with the guys, doing the same number of push-ups as the boys, there’s something just really empowering in that. Cardio is great when you want to feel fit and fun. But Strength Development leaves you feeling fierce and powerful and so strong.” How has increased strength had knock-on benefits for other parts of life? EM: “I am training for a marathon, something I never ever thought I would be able to do – but Strength Development has helped remarkably. This type of training strengthens your bones and the stabilizing muscles around your joints. It makes your glutes, hamstrings and quads so much more powerful, plus it strengthens your core. And research shows that a stronger core makes you a better runner. Strength Development has ABSOLUTELY helped me perform better – for sure!” ERIN'S TIPS FOR GETTING STARTED WITH STRENGTH DEVELOPMENT: • Start with Strength Development #1 and progress through the workouts in order. • Don’t race through all the workouts. Do each workout at least a couple of times and make sure you feel comfortable with all the moves before you move on. • If you’re new to strength training, start with two sessions a week and begin with light weights. If you’ve been lifting for a while, try 2-3 sessions a week. • Combine these sessions with cardio, flexibility, and if you choose, some HIIT. • You can also do these workouts alongside BODYPUMP, but avoid strength training on consecutive days, and have at least one full day of rest each week. This piece originally appeared at lesmills.com. #lesmills #gym #fitness #lesmillsshapes #yoga #pilates #poweryoga #lesmills

LES MILLS DANCE™ is a high-energy workout that will reinvent the way you move and sweat! 45-minutes, 10 stand-alone tracks, inspired by global dance genres and designed by dancers. Each class has innovative dance movements that work cohesively with music inspired from a wide variety of dance genres. LES MILLS DANCE is simple to master and a great option for those who want to improve their dance skills while getting fit — or for anyone who loves to dance. Created by professional dancers, LES MILLS DANCE has been designed to provide an authentic dance experience. Expect fresh music, new moves, and an incredibly energetic workout that will help you to keep growing and evolving in the craft of dance. Is LES MILLS DANCE for beginners? Absolutely! LES MILLS DANCE is perfect for anyone who loves the mental, physical, emotional and spiritual empowerment of dance and wants a cardio-based dance workout that will challenge and move them. Is LES MILLS DANCE high intensity? Yes! This is a moderate-to-high intensity workout. A good dance session gives a seriously good cardio workout – and it can also build strength, shape, and tone the muscles throughout the body. Don’t underestimate the burn! Do I need equipment to do this work out? LES MILLS DANCE is an equipment-free workout – just show up and let the music move you! Check the Timetable from mid Feb 2024 for times. #lesmills #gym #fitness #lesmillsdance #dance #dancing #danceworkout #dancexercse #lesmills

Monday 22 Jan Ice Bath and Sauna Recovery Sessions: Session 1 : 5-5:40pm Session 2 : 5:45 -6:25pm Session 3 : 6:30 - 7:10pm Session 4 : 7:15 - 7: 55pm Click here to book your session 🚀 Boost Mental Clarity and Well-being: Physical exertion takes a toll on both body and mind. A Ice and Sauna recovery session not only revitalizes your muscles but also provides a sanctuary for mental rejuvenation. The contrasting effects of ice baths and saunas stimulate your nervous system, promoting mental clarity and reducing stress. Embrace a serene state of mind that translates to improved focus, resilience, and overall mental well-being. 💤 Enhance Sleep Quality: Sleep is the ultimate recovery tool/performance enhancer, and our session is designed to optimize its effectiveness. The thermal contrast of ice baths followed by the relaxing warmth of saunas encourages the release of endorphins and melatonin, promoting a deeper and more restful sleep. Experience the rejuvenating power of quality sleep, ensuring you wake up refreshed, recharged, and ready to conquer the day. 🔓 Unlock Your Full Potential: Don't let fatigue and muscle soreness hinder your progress. Our Post-Workout Recovery Session is your secret weapon to achieving peak performance, maintaining mental resilience, and enjoying restorative sleep. Invest in yourself for just $39 and witness the transformative effects of a well-rounded recovery regimen. Plus as an added bonus leave your ultimate recovery session with a delicious re hydration and re mineralisation drink. Ice Bath and Sauna Recovery Sessions: - Monday 22 Jan Click here to book your session and embark on a journey to unparalleled fitness and well-being! Your body will thank you. 💪✨

21/12/23 Important Gym Info ​Payments As part of the system upgrade, please be aware that your credit card or bank statements will look a little different to what you are used to. Your new automatic monthly payments will be debited from a new provider - Ezy Pay Your payment information has been securely transferred by the necessary parties outside of our control with additional security protocols.  If you have any concerns or issues with your payments please contact the gym team as soon as possible on: gym@northernarena.co.nz. Please be aware email will be the best way to contact us regarding payments. Gym Access The new system is now in full swing, including gate access. You will be required to scan-in again on entry. Your options are: Using Your Phone Use your unique barcode on your mobile App. Simply open the App, Select the barcode in the top right corner, place over the scanner. Without Your Phone Enter your name on the iPad at the gate (Temporary) We are awaiting delivery on a key pad which will allow you to set up a pin in-App to use instead of your phone. Opening Hours We are operating a revised opening hours during the next few weeks.  See here for more: December Sunday 24: 8am-12pm Monday 25: CLOSED Tuesday 26: CLOSED Wednesday 27: 6am-6pm Thursday 28: 6am-6pm Friday 29: 6am-6pm Saturday 30: 6am-6pm Sunday 31: 8am-12pm January Monday 01: CLOSED Tuesday 02: CLOSED Wednesday 03: 6am-6pm Thursday 04: 6am-6pm Friday 05: 6am-6pm Saturday 06: 6am-6pm Normal Hours Resume Timetable Our revised Christmas and New Year Timetable is live on the App and we've extended bookings to 2 weeks over this period so you can plan ahead. App Download Important: When you log-in for the first time, you will need to log-in using the email address that we emailed you on. 1 . Download the Apple App or Android App 2. Select “Log-in” using the email on your account 3. Select “Get help logging in” and reset your password 4. Check you email for your temporary password to open your account 5. Log-in and follow the prompts Friends & Family Over Christmas If you have friends or family staying over the holidays and they are looking to use the gym. Check out our short term membership options here 1. 10 x Visit Concession Card sale. Was $250 Use promo code SALE200 at checkout to save $50 2. One Week Visitor Pass - Unlimited access $49 3. One Month Premium Flexi - Unlimited Access $189 _ The Team at Northern Arena #changinglives

01/12/2023 In our commitment to providing you with the best services and facilities, we are implementing a system upgrade that will bring about several improvements. These changes are designed to streamline processes, improve accessibility and offer you an even smoother gym experience. ​When to Expect the Change: The system upgrade is scheduled to take place on December 6. During this transition, there might be some temporary inconveniences, and we appreciate your patience and understanding as we work to implement these improvements. Class bookings will cease in the current system from December 7 and you will not be able to book any classes from that date onwards. The last day you will be able to book classes in the current system will be December 6. The current system will shut down at 8pm on Tuesday December 5 and you will no longer have access. There will be no system in operation for a short period on Wednesday December 6, but it will not affect any service or classes. Once our new system is live you will receive an email with your new login and access details. Once you have logged in you will be able to book classes from December 7 onwards. If you have an outstanding amount owing on your gym account we will not be able to process this payment until the new system is up and running. This will not interfere with your gym access. We're stoked about these upgrades, and we can't wait for you to explore the new system. There will be some info sent out next week about some cool new features that will be available once we’re live. FAQ’S New ways to sign in to access the gym and pool > There will be a unique barcode within your app > Scan the QR code > Check in at the kiosk > Manual check in at reception Note: when using the pool, you will need to sign in at the gym access point. When can I download the app? You will receive an email when the app is be available for download through the app store on your smartphone. Please DO NOT log into app until you receive an email from Northern Arena with your new login details. Downloading the app You have access to Wi-Fi here at Northern Arena. There will be members of the team available to help you with the download and login process if you should need assistance. What do I do if I need to book a class/ change a booking after the system has shut down? Please call or email reception with any requests and they will do their best to action them for you. What if I don’t have the app or a phone that I bring to the gym? You can access everything via a web browser on a computer or on your smartphone. If you do not have access to a smartphone, you will be able to check in at the kiosk yourself or manual check in at reception. How do I view what classes are on during this change? You will still be able to view the classes on the current system. But the last day you will be able to book is December 6. Bookings from December 7 will be made through the new system. _ The Team at Northern Arena #changinglives

20/11/2023 We want to start by expressing our gratitude to you for choosing to be a part of our community, and we are thrilled to share some exciting news that directly impacts your Swim School experience. Over the past year, we embarked on a journey implementing a new booking system. We believed that it would elevate our services and provide you, our valued customer an even better Northern Arena experience. Despite our dedicated efforts and perseverance, the system fell short of our expectations, and for that, we sincerely apologize. We have listened to your recent feedback, and we believe you deserve the absolute best. Therefore, we are happy to announce significant changes and upgrades to better serve you. The new system will empower you, our Swim School patrons with enhanced capabilities and features, making your interactions with us more efficient and enjoyable. Our new system will introduce: · A convenient mobile app, allowing you to book classes, move lessons, mark absences, and book makeups · A new tag-less check-in system · Plus, you will be able to enjoy the bonus of UNLIMITED MAKEUP LESSONS! A feature we believe will benefit you and your child's Swim School experience. More information will be provided soon. As part of these improvements, we need to inform you of a necessary 3rd party provider change that handles your direct debit payments. Specifically: · Swim School Direct Debit payments will change to Pay Rix from December 1, 2023. · For operational reasons, all Swim School Direct Debit Payments will return to 22nd of every month. Please carefully read this outline of the upcoming Swim School payments and when they will be due: 1. 22 November 2023: Marlin, Talent ID, and Coast Swim Club (monthly payment as usual covering lessons between 22 November and 21 December. 2. 1 December 2023: All other Learn to Swim levels (Tuna and below). Part payment covering lessons between 1 December – 21 December 2023. This will be your first payment with our new provider, and we will require you to add and accept their payment terms and conditions – More on this later. 3. 22 December 2023: All Swim School learn to swim lessons, squads and Coast Swim Club covering any lessons between 22 December – 21 January 2024. We will provide you with more information at the time of the change-over. Price Adjustment Beginning December 22, in response to increased costs there will be a modest increase of $2 per lesson for regular learn to swim classes. New lessons prices are outlined below. Parent and Co: $25 per lesson Pre-School: $27 per lesson School-Age 30 mins: $27 per lesson School-Age 45 mins: $27 per lesson School-Age 60 mins: $27 per lesson Disability Classes: $27 per lesson Private Lessons: · 1:1 30 min $75 per lesson · 1:1 60 min $140 per lesson · 1:2 30 min $130 per lesson · 1:2 60 min $210 per lesson Important Swim School Dates 22 November: Marlin, Talent ID, and Coast - payment due as usual 01 December: Rest of Swim School Part Payment due 18 December 2023: 4-day Holiday Programme 21 December 2023: Last Day of Swim School for 2023 22 December – All swim school payment due for lessons 22/12/23-21/01/24 8 January 2024: First Day Back for Tuna, Marlin, Talent ID, Senior Talent 8 January 2024: First week of Holiday Programme 15 January 2024: First Day Back for Learn to Swim School 15 January 2024: Second week of Holiday Programme 22 January 2024: Third week of Holiday Programme Failed Payments Policy Update For the past 12 years of operation, we have refrained from imposing any failed payment fees but as of 22 December 2023, in the event of a failed direct debit payment due to reasons beyond our control, such as insufficient funds, we will now be implementing a nominal failed payment fee of $10. Please be assured that in the event of a failed payment, we will notify you promptly and make a subsequent attempt before applying the fee. Your understanding is appreciated. Summary We thank you for your continued trust and support. We are committed to ensuring that you and your child have the best Swim School experience possible. _ The Team at Northern Arena #changinglives

16/11/2023 We want to start by expressing our gratitude to you for choosing to be a part of our gym community, and we are thrilled to share some exciting news that directly impacts your gym experience at Northern Arena. Over the past year, we embarked on a journey implementing a new booking system. We believed that it would elevate our services and provide you, our valued member an even better Northern Arena experience. Despite our dedicated efforts, the system fell short of our expectations, and for that, we sincerely apologize. Your feedback, especially from recent surveys, confirmed that improvements were needed, especially with our booking system. We've listened, and we believe you deserve the very best. Therefore, we're excited to announce significant changes and upgrades to better serve you. The new system will bring about a secure, convenient online and mobile app for all your membership management needs. This includes: streamlined, simple class bookings, important notices via push notifications, tag-less facility access, more enhanced capabilities and features, all designed to streamline and enhance your overall experience, And way less clicks. We're confident that these changes will make your interactions with us more efficient and enjoyable. As part of these improvements, we are required to notify you of a necessary 3rd party provider change that handles your direct debit payments. Specifically: Gym Direct Debit payments will change from DebitSuccess to Ezy Pay from 22 December, 2023. - Don't worry, we'll be handling all of this for you. We can hardly contain our excitement for these positive changes and the opportunity to provide you with an even better service. More details about these improvements will be shared with you very soon and we'll explain how the changeover will happen. Thank you for your continued trust and support. We are committed to ensuring that you and your child have the best Gym experience possible. _ The Team at Northern Arena #changinglives

As advocates for aquatic education, our swim school is on a mission to introduce the wonders of swimming to families everywhere. However, there’s a rising tide of concern within the swim community about potential increases in drowning incidents this upcoming summer season. A recent study by SWIM Coaches and Teachers New Zealand (SCTNZ) has shed light on this issue, revealing that 43% of New Zealand families surveyed don’t have their children enrolled in swimming lessons, with a further third (38%) believing their children are too young to learn to swim. This year, we’re diving headfirst into SWIMSAFER Week, happening November 13-19, to rally parents across New Zealand to enrol their kids in swim lessons and arm them with essential water safety skills for life. Swim Lessons: A Lifeline for the Future The study brought to the surface a concerning statistic: only two in five (30%) parents surveyed were confident their child had the skills to help themselves in a water emergency. This gap in water safety skills could have ripple effects, jeopardising the long-term water safety landscape of our country. Time is of the essence to reverse this trend and get our young ones into the pool. Starting early with water familiarisation is key, as each developmental stage builds upon the previous in terms of skill acquisition. While we’re all for family fun and informal swim practice, it’s crucial that children receive their foundational swimming education from certified professionals in a proper learning environment. Be a Voice for Water Safety We know that with more kids learning to swim, the incidence of drownings can decrease significantly. How can you be part of this lifesaving mission? Ensure your own children are participating in regular swim lessons, and be a champion for aquatic skills, spreading the word about how swimming is a superpower that all kids should have the opportunity to develop. It’s one of the most proactive steps parents can take to safeguard their children. To extend a helping hand to underprivileged kids, we’re endorsing the wonderful initiative, SWIM It Forward again. A $20 donation, equivalent to the cost of one swim lesson, can make a world of difference for kids at higher risk of drowning. Learn more and make your contribution at SWIMSAFER.org.nz. Dive in, Make a splash, and let's make SWIMSAFER Week 2023 a tidal wave of water safety and education! Source: Water Safety New Zealand | #changinglives #Swimming #swimsaferweek

All Happening From 13 November, 2023 Get ready for an more exciting and dynamic group fitness timetable at your gym. We've been listening to your feedback, keeping a close eye on attendance rates, and aligning our instructor availability to bring you some amazing changes to our group fitness timetable. These updates are designed to enhance your workouts and make your fitness journey more exhilarating. Let's dive right into the exciting additions: 1. F2 Max with Tyla on Monday 5:25am replaces Grit Kickstart your week with a burst of energy! F2 Max with Tyla takes the stage on Monday mornings at 5:25am, replacing our previous Grit class. It's an opportunity to push your limits and build your strength from the get-go. 2. 6am Tuesday Yard is back for summer Back by popular and seasonal demand! Tuesday mornings at 6am will now feature the Yard workout, perfectly timed for summer. This outdoor-inspired session will have you sweating and sculpting those summer-ready bodies! 3. Grit Tuesday 6am moves to 5:25am For all our Grit enthusiasts, we've made a time adjustment. Join us for Grit on Tuesday mornings at 5:25am, maintaining the same high-intensity experience but at an earlier time. 4. Shapes moves into the vacant 6am Tuesday slot Shapes, a beloved class in our timetable, now takes the spotlight on Tuesday mornings at 6am. This change aligns with our popular Thursday 6am slot, giving you a consistent timing for this amazing class. 5: 11:30am Wednesday Base switches to Yard With the summer months, we get outside, and for you Mid Week Base Heads that means you can now enjoy our Wednesday lunch time Yard class with Amberlee. But wait, there's more! We're not just revamping your mornings; we've also spiced up your weeknights. The evening shuffle-up with a revamp of your weeknights includes: 6. Tuesday & Thursday 5:45pm Sprint moves to 6pm across the week Now, you can enjoy a live Sprint class at 6pm on both Tuesdays and Thursdays, making it more convenient for your evening schedule. 7. Thursday 5:30pm is 30 minutes of F2 Base Thursdays at 5:30pm will now offer 30 minutes of F2 Base, the perfect option for a quick, workout that fits your schedule. 8. Thursday Les Mills Pump extended by 15 minutes starting at 5:45 instead of 6pm Our Les Mills Pump class on Thursdays will start at 5:45pm and be extended by 15 minutes, allowing you to make the most of this fantastic workout. 9: Wednesday 5:45pm & 5:30pm Thursday Yard kicks off at 6pm now For those who prefer a later start, our Thursday Yard class now begins at 6pm, giving you a chance to catch your breath before the action begins. 10. Introducing Hustle We're thrilled to announce the relaunch of F2 Box with a new name: "Hustle." Join us on Tuesday mornings at 10am instead of Base, Tuesday and Thursday nights at 6:15pm and Saturday Mornings at 7:45am in the F2 Studio. Hustle is a 45-minute, high-energy, high-intensity boxing conditioning workout that's structured like a boxing match. This session will keep you on your toes as it alternates between cardio, punching, and resistance-based rounds of work. Don't worry if you don't have gloves; we have some you can borrow, just remember to bring your own wraps for improved hygiene. Wraps can be purchased at reception. We're committed to providing you with the best fitness experience, and these changes reflect our dedication to your health and well-being. If you have any feedback please use this form so we are able to track, monitor and respond to your comments. With our revamped timetable, you'll have more options than ever to sweat, sculpt, and achieve your fitness goals. We can't wait to see you in our classes! #FitnessRevamp #NewTimetable #HealthyLifestyle #GymLife #WorkoutMotivation Note: These changes to the timetable will take effect starting November 13, 2023. Please check our official timetable or contact our staff for more information and to book your spots in the classes.

In a world where busy schedules and work commitments often take precedence, men's health tends to get pushed to the back burner. But it's time to break the cycle. Men, you may not realize it, but your health is just as important as anyone else's. In honor of Men's Health Week, we're here to give you five positive steps to kickstart your journey toward a healthier, happier life. 1. Get that Blood Pressure Down High blood pressure might sound like a minor issue, but it's not something you can afford to ignore. Blood pressure is the force with which your heart pumps blood through your arteries, and when it's too high, it can lead to significant health problems. Ideally, your blood pressure should be around 120/80. If it's higher than 140/90, it's time to take action. First things first, get checked regularly. Whether you visit your local health clinic or measure it at home, keeping tabs on your blood pressure is essential. Your doctor might prescribe medications, but you can also take charge yourself. Engage in moderate physical activity, consume a diet rich in fruits and vegetables, maintain a healthy weight, reduce salt and alcohol intake, and avoid processed meat and tobacco. These changes can significantly lower your blood pressure. 2. Help Your Heart Heart disease is the leading cause of death in New Zealand. The most common form is coronary artery disease (CAD), which occurs when your heart's blood vessels become narrowed and hardened due to the buildup of cholesterol and other materials. This can lead to angina, heart attacks, and even cardiac arrest. You can reduce the risk of CAD by not smoking, controlling blood pressure, exercising regularly, and keeping cholesterol levels in check. A healthy diet that includes plenty of fruits, vegetables, whole grains, and healthy fats is crucial. Taking these steps can go a long way in keeping your heart healthy and happy. 3. Get a Prostate Check Prostate cancer is a common concern for Kiwi men. It's essential to stay vigilant, especially if you're over 50, have a family history of prostate cancer, or are overweight. Early detection is key, as symptoms are often related to urinary issues rather than cancer itself. Annual tests, such as a prostate-specific antigen (PSA) blood test or a direct examination by your GP after the age of 50, can make all the difference. Detecting prostate cancer early greatly improves the chances of successful treatment. 4. Keep Your Mates Close Mental health is not something to take lightly. While it might be more comfortable for Kiwi men to discuss physical ailments, we must prioritize our mental well-being too. Mental health issues, including depression and anxiety, are real, and it's crucial to address them. Unfortunately, men are more likely to take their own lives. This is why it's vital to connect, talk, and ask for help when needed. If you're struggling, don't hesitate to reach out to a friend, and if you think your mate is in trouble, be there for them. Sometimes, all it takes is a listening ear and a shoulder to lean on. 5. Pick Realistic Goals, Then Stick to Them Weight management is a common concern for Kiwi men, with about one in three being overweight. Weight gain often occurs due to an energy imbalance—consuming more calories than you burn through physical activity. Start by getting an Evolt Biometric Scan , a 60-second non-invasive scan telling you everything you need to know about you body. If you need to, make small lifestyle changes, like eating one healthier meal each week and cutting back on the number of drinks you consume. Remember, it's the small, consistent steps that lead to significant progress over time. In conclusion, taking charge of your health doesn't mean making drastic changes overnight. Small, consistent efforts can lead to a healthier, happier life. Kiwi men do care about their health, but sometimes they need a little push in the right direction. By following these five steps, you can help yourself live a longer, more fulfilling life. Don't wait; start your journey to better health today.

Les Mills Shapes is a fusion of Pilates, barre and power yoga delivers benefits across the board It’s been put to the test by scientists in the lab and gym-goers on the studio floor. We’ve crunched the numbers to reveal how the newest sculpt workout to hit the scene delivers benefits across the board. LES MILLS SHAPES ™ fuses three powerful ways to train in a way that brings out the best from each different genre. At the heart of the workout is Pilates, which combines low-impact movement and a focus on breath to build strength and mobility, improve postural alignment and strengthen core stabilizing muscles. The barre aspect is where the beautiful burn comes in. You can expect intense sets of pulses to help shape and tone all major muscle groups. And power yoga brings a unique element of intensity. Forget the idea of a relaxing yoga break, the movements are athletic and designed to tone, condition and improve strength and stability – in a calm yet invigorating way. One Killer Playlist This playlist is set to the hottest modern house and disco beats. Chances are you’ll get lost in the music and forget you’re even working out. Hundreds of Pulses There is a lot of power in pulses, particularly when it comes to activating stabilization muscles and maximizing muscular fatigue. In one 45-minute LES MILLS SHAPES workout you’ll push through hundreds of pulses, targeting key muscles and creating an intense burn. Six weeks is all it takes to spark physical changes Experts tested the effects of thrice weekly LES MILLS SHAPES workouts over six weeks and identified significant increases in core endurance and balance/hip stability. These improvements could help improve athletic performance, power and movement control, while also reducing the risk of injury. Study participants benefited from: 35% increase in abdominal endurance 26% increase in back endurance 20% increase in balance and hip stability Lead researcher, Dr Gillian Hatfield from the University of the Fraser Valley School of Kinesiology, commented: "This is an excellent low-impact but high-intensity way to help improve balance and stability." She notes it is an ideal complement for heavy strength training and high-impact cardio workouts. Thousands of movers are already enjoying the benefits After being tested and refined by a team of physiotherapists, exercise scientists, Pilates purists and fitness pros, LES MILLS SHAPES classes were then put to the test in gyms all over New Zealand. And thousands of movers are now hooked. A whopping 92% of those who tried the workout said they would recommend it. And 94% of Instructors said they would continue teaching it, praising its originality and intensity. When LES MILLS SHAPES was trialed at the Les Mills Dunedin City gym (a university city where membership skews towards young students) it quickly became the most well-attended class on the timetable, with five of the top eight classes being LES MILLS SHAPES. Giles Bryant, Group Fitness Manager, says: “LES MILLS SHAPES has energized and engaged our members in 2023 more than anything else.” Those who have tried LES MILLS SHAPES loved the low-impact nature of the workout. Many say they enjoy the stretching and restoration of yoga, but often feel they need to do another workout to feel like they’ve worked out. “LES MILLS SHAPES does both, which is incredible,” said one mover. Another added: “I love that it is low impact and focuses on core muscle groups involved in support for joints, posture and strength. It targets your glutes and legs particularly, and you finish feeling like you’ve really worked these areas.” The option to move at your own pace is also highly valued. “I love that you can customize it to be as hard or as easy as you would like it to be … and as you move through the whole body, you can really feel the burn!” Movers felt it was amazing being able to feel the same burn as you get from expensive reformer Pilates classes, but without having to go to a pricey boutique studio. The #1 workout trend Strength training continues to be the number one way to train. 81% of those currently exercising use free weights at their facility, but it's not traditional gym-floor lifting that's creating the heat. Almost two-thirds of today’s most youthful movers say they enjoy exploring different ways to train – and that’s where boutique strength and conditioning workouts such as sculpt classes come in. The popularity of Sculpt classes (which commonly fuse Pilates, yoga and strength training) has exploded. According to ClassPass, the world's largest fitness and wellness booking app, sculpt classes were the fastest-growing workout of 2022 with a 471% increase in bookings from January to October. This is backed up by the 2023 Gen Z Fitness Report showing a strong appetite for the genre, with 63% of Gen Z exercisers enjoying reformer Pilates, 57% doing yoga, and 55% taking part in mat Pilates. And if needed any further proof it’s on trend, check out TikTok where there has been a staggering 4.1B views for posts about Pilates and 34.4B for yoga.* Now’s your chance to get in on the action. Try LES MILLS SHAPES at Northern Arena *(based on TikTok search results from July 2023) This piece originally appeared at lesmills.com. #lesmills #gym #fitness #lesmillsshapes #yoga #pilates #poweryoga #lesmills