Fit4Life Fitness

each week there will be an article focusing on one of our 4 key points - Fitness, Finance, Faith & Friendship so we can be.......More than A Gym!

Fitness – How to increase strength and size

There is a magical thing called progressive overload.

The classic story to demonstrate this concept is the story of Milo of Croton.  Milo was a 6th century BC Greek wrestler. He once carried a four-year-old bull on his shoulders before slaughtering, roasting, and devouring it in one day. He was said to have achieved the feat of lifting the bull by starting with a newborn ox, and carrying it every day.  As the ox grew in size Milo’s body had to adapt to the extra weight.

Our bodies are designed to adapt to our circumstances.  As we lift heavier weights our muscles grow and become stronger.

It happens gradually. As we overload the muscles they adapt to the increased weight and grow stronger. By gradually overloading we produce stronger muscles, denser bone and stronger connective tissue.

If you want to talk about your program and how you improve feel free to stop by Fit 4 Life.

Jason – Fit 4 Life Staff


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Friendship – Curious about Communication?

As we have all experienced, human communication and relationships are so complicated and quite fascinating really, whether it is at work, with friends or in marriage.

I was reading a friend’s blog, and she has been thinking through some things specifically to do with her personal friendships but she also posted a couple of links to interesting articles- one is ‘The Illusion of Transparency’ about how sometimes we expect or assume people know what we are thinking, and another is ‘The Spotlight Effect’ , about how we feel like others notice particular things about us and makes us feel overly self-conscious.

These struck a chord in me as I struggle with these issues myself!  Thought to share them as maybe this will also be some food for thought for you today.

Sarah – Fit 4 Life Staff


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Faith – Some helpful resources

If you’re like me, it can be overwhelming the amount of information available on Christian interest subjects – from theology to parenting.

I thought I might share some of the resources I have found helpful to me in different areas of faith and life.

General Faith/Theology

One Year Bible (easy-reading and systematic so good for daily reading) 

Answers to Tough Questions- Josh McDowell (this was good for helping me understand the Bible, God and other slightly confusing things)

Evidence that Demands a Verdict – Josh McDowell (this is another great resource for answering questions about Christianity)

Marriage/Romantic Relationships:

His Needs Her Needs – Willard Harley (an essential for all marrieds, young or old)

Love Busters – Willard Harley (this book is amazing and great for all kinds of relationships, though it is written for marrieds)

For Women Only – What you need to know about the Inner Lives of Men – Shaunti Feldhahn (really important book for women to read)

For Men Only – A Straightforward Guide to the Inner Lives of Women – Shaunti Feldhahn (really important book for men to read)

Personal Growth:

Changes that Heal – Henry Cloud (an awesome book that helps provide tracks to run on to see personal growth happen and to become more emotionally healthy)  

Personality Plus – Florence Littauer (all time favourite book)

Everybody’s Normal till you get to know them – John Ortberg (great read and helpful too!!)

No More Christian Nice Guy – Paul Coughlin (this is a MUST read for Christian men and a great read for Christian women too)

Parenting:

Personality Plus for Parents – Florence Littauer (great read to help you help your child grow in their temperament)

Raising Great Kids – Henry Cloud (this was a really balance book on parenting. I didn’t feel like the world’s worst mom after reading it. :) )

Passport to Purity – Family Life  (this was a great tool to use to help my daughter understand becoming a teenager, purity, dating etc. Very balanced and fun)

For Parents Only – Shaunti Feldhahn and Lisa Rice (this book was so helpful as I began the adventure of parenting a teenager)

There are tons more resources out there so keep looking!! Some of these are also available to read in the coffee area of Fit 4 Life so come on down, grab a coffee and enjoy reading!!

Christy – Fit 4 Life Staff

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Finance – Four Reasons Why You Should Learn to Invest

There are only two people who can invest your money for you. One of them is you and the other person is someone else…

While some people invest through a family member, relative or close friend, the vast majority of people tend to hand their hard-earned money over to a ‘someone else’ to invest on their behalf – often to someone whose name they don’t even know! But whoever the nameless and faceless investment managers, bankers, financial advisers or money managers are, I maintain that no-one will ever manage your money as well as you can.

Those familiar with the world of investing will know that people like Peter Lynch, George Soros, Warren Buffett and Julian Robertson did a pretty good job of making a lot of money for their friends, relatives and clients – and that’s true. However, your chance of finding the next Warren Buffett or George Soros to invest your money for you amongst the tens of thousands of investment ‘professionals’ circling the globe amounts to a snowballs chance in hell.

Despite the financial industry’s constant and pervasive marketing campaign of implying to the general public that investing is too complicated and best left to the professionals, academic research has overwhelming shown that the vast majority of financial professionals do not outperform the market over the long term. Also, by handing over our financial future to others we dis-empower ourselves from learning and growing in our own ability and capacity to invest, which is a wonderful skill to have. In addition, letting someone else manage our money guarantees underperformance from us having to pay management fees for the ‘privilege’ of them managing our money (while they underperform with it!)

There’s really only two issues holding you back if you aren’t investing your own money already. The first is competence – knowing how to invest effectively. And the second is motivation – having the internal drive to begin and keep going.

I’m not advocating rash decision-making or behavior when it comes to such an important topic as your money. Investing on your own does involve having to learn how money works, what kinds of investments are out there, how they tend to perform, which ones best suit your goals and personality, what the risks are, etc. Learning these things does take time and effort on your part – but it is learnable. So while you’re learning to invest perhaps it might be best to leave some, or even all, of your money invested with the ‘professionals’ until you feel ready to fly solo.

There’s also a lot of information available today to teach you how to invest, so this blog article will focus on what I think is the more important issue for most people – finding the motivation to start investing on your own and to keep going.

Here are four reasons why anyone with reasonable intelligence and emotional health can, and should, learn how to invest their own money…

Because no-one will care about your money as much as you do

Without ignoring that money needs to be managed by someone with good character and reasonable competence (after all, who trusts an incompetent thief with their money?!) when it comes to the matter of caring about you and your money, no-one will ever care more than you!

While financial institutions say they care, the reality is that all financial organizations are started with the goal of making a profit. In other words, they exist to make money and a lot of the money they make will come from you and others like you via the fees you pay to them.

Also, all organizations are made up of people, so anyone you give your money to manage, unless they are paid solely from – and for – performance, will be paid a salary from your fees. Because most people are self-interested and want to keep their jobs, if a choice has to be made between them making the maximum amount of money for you or them keeping their job, they will not always act in your best interest to get the best returns on your money, but rather play it safe to ensure their own employment.

Making money requires an acceptance of risk. Without taking some risk there is no chance of making a return on the money. Yet taking on risk means that if it goes wrong and money is lost, they may be in danger of losing their job. Hence most investment professionals play it safe so that – at worst – they hopefully won’t lose too much, thereby ensuring their job security. (This is as it should be of course, as you can’t have investment professionals acting in a cavalier manner with millions of dollars of New Zealanders’ savings). However, in lowering the risk and playing it safe your return is often lowered, and yet you continue to be charged the same amount of fees for their underperformance!

Because you can do it yourself

Think about all the ‘professional’ investors out there. How did they get started? Who taught them? How did they learn to invest? Everybody starts out as a beginner, so if they were able to learn how to invest then anyone with sufficient motivation can also learn how to do it. In fact, it’s never been easier.

The age we find ourselves living in is the greatest of all time to be a private investor. We have more resources, information and technology available to us than at any time in history. Not so long ago financial information was hard to come by. Financial books were few in number and decent financial books even harder to come by. Today it is a much different story.

Substantial bookstores like Dymocks and Borders now carry thousands of financial books and titles covering every possible topic with regards to money and investing. Or, if you can’t afford to buy financial books, you can use your local library which will have hundreds of titles for you to choose from. Also the internet has revolutionized the way we receive information. Today in just a few hours of searching you can uncover information that would have taken you years to find only a decade ago.

Technology advances are also making investing simpler. Personal computers have revolutionized the investing process. I invest from the privacy of my home using a laptop computer (that was given to me for free). Combining the computational and display power of a free laptop with cheap internet, I am able to move hundreds of thousands of dollars around with the click of a mouse and I don’t have to talk to anybody.

But like that famous philosopher, Spiderman’s Uncle, once said, ‘With great power comes great responsibility’, there are certain risks that must be accepted by the private investor. No-one is there to supervise me or prevent me from making a foolish mistake, so it is critical that the private investor develops their own rules, guidelines and disciplines to avoid potential financial disaster.

But again, these are all things that can be learned and/or created by yourself when you decide that it’s worth doing it yourself and you take the time to learn.  You can do it yourself!

To assist with the costs of modern living

One thing we can know with certainty about the future is that it will be more expensive than today. Prices will keep going up, because inflation is a reality of the modern world and inflation represents a huge challenge to our future wealth. The NZ Government seeks to keep inflation under 4%, but even at 3.5% inflation in 20 years time that means our money will buy only half of what it buys today. Or, looking at it another way, every product or service we wish to buy in the year 2030 – from Aardvarks to Zumba classes – will cost at least twice as much as they do today, and most likely a lot more.

Earl Shoaff once said, ‘The problem is not that things cost too much; the problem is that you can’t afford them’. So rather than continuing to complain about a problem that isn’t going away, it’s far better to focus on a solution, which is learning to invest so that you can have more money in the future.

There are two ways that people often sabotage their financial futures; the first is by not getting reasonable returns on their money, and second is by being in debt for a long time.

At a 3.5% inflation rate, your investments need to return around 5.0% (before tax) just to keep up with inflation! If you are paying hefty fees to investment managers – who have your money stuck in underperforming investments – then you are falling way behind. But if you know how to seek – and find – higher rates of investment returns and pay less in fees allowing your money to at least keep up with, if not exceed, the eroding effect of inflation on your money then you will be in good standing for the future.

Debt is a challenge to be reckoned with. Financial debt we incur must be repaid and the accepted form of repayment is with money. Selling off your children doesn’t cut it anymore! However, financial institutions want to keep you in debt for as long as possible – sometimes for 30 years or more – and pay high interest rates of 8% or more (and sometimes 25% or more on credit cards!), again for as long as possible, because they profit greatly by having you pay them compounding interest for a long time.

If you have to take a long time to pay your debt off it means your financial future can be compromised, because by paying them interest you lose the potential opportunity of investing that money for yourself. However, by minimizing debt and learning to invest you can turn the tables around and start having compound interest work in your favor and not against you.

Learning to invest gets your capital working for you rather than for someone else, helps eliminate debt, and allows you to face the future with a smile on your face rather than with uncertainty and even terror!

Because a lot of money will pass through your hands

If you work for 40 years from age 25 to age 65, even if you never get paid more than the median New Zealand wage of $538 per week (June 2009 survey, Statistics NZ) over all of that time, then $1,119,040 will pass through your hands. Most likely a lot more than that will come your way, which means that almost every New Zealander will be a millionaire in their lifetime.

Again quoting Spiderman’s uncle, ‘With great power comes great responsibility’. Having a lot of money brings responsibilities with it – not only for ourselves and our loved ones, but also towards the society which allowed us to create and/or receive it. The actress Susan Sarandon once said, “Everyone has a responsibility towards this larger family of mankind, but especially if you’re privileged, that increases your responsibility”. I agree with Susan… It is our moral duty to use the money we receive wisely and contribute to making society a better place for all. Taxation partly serves as a conduit to return some of our money to society, and paying taxes allows our nation to provide us with benefits such as roads, police and defence, courts and the legal system, healthcare and education.

But having great wealth also allows us to make our own choices about where our money goes and how to improve our nation and the world, by giving part of our wealth to charitable causes such as relief of poverty, care and protection of children, care of the infirm and the aged, spiritual and moral advancement, the arts and music, and global protection and care of the environment.

Of course to give money away you need to have a surplus, and that’s why learning to invest can not only generate extra means for your own present and future needs, but it can also provide you with additional wealth to distribute to worthy causes and people in greater need. Money can be a wonderful force of good in the world – but not if it ends up in the hands of evil people who don’t share. Better for more money to end up in your pocket rather than theirs… Like Jesus said, ‘It is more blessed to give than to receive’, and anyone who gives will realize this to be true. By having more money to give away, you will experience the joy of helping the world and others.

Learn to invest. The skill will serve you well for a lifetime.

Bryce Staveley – Fit 4 Life Staff


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Friendship – Love Languages

This week’s blog is on friendship or relationships.  When I sat down and thought about what I could for the blog the first thing that came to my mind was a book.  I am not big on reading non-fiction but I have found this book very useful in my marriage but also in my other relationships.  The book is “The Five Love Languages” by Gary Chapman.  It is written more focused on marriage relationships but I think a lot of the concepts in the book can be related to other relationships as well.

It basically talks about how each one of us feels loved in different ways.  The book narrows these into five things – words of affirmation, quality time, receiving gifts, acts of service and physical touch.

I found it very helpful to learn how I feel loved and also to learn about the other ways so that I could better love others – my wife, my family and my friends.

If you are hanging out at Fit 4 Life there is a copy of the book in the book rack, feel free to take some time out to have a read of it.

Jason – Fit 4 Life Staff


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Fitness – Zumba at Fit 4 Life

Come and check out our Zumba classes at Fit 4 Life. We’re fortunate to have Careen as our Zumba instructor. She’s a lot of fun and brings a great energy to the class. Zumba’s for everyone – male or female, young or not so young!!! Zumba’s a great cardio workout, but you can take it at your pace.

Check it out at:

Fit 4 Life Fitness Centre

65D View Road, Glenfield

Thursdays      6pm to 7pm

Saturdays      11am to 12pm

Tuesday night classes starting in August.

Classes are free to Fit 4 Life Members and $8 for non-members (concession cards available for $70 for 10 visits)

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Faith – God On Mute – How does Prayer work?

“Hello? Are you there God?”

Prayer is something I’m trying to figure out. It is way to communicate with God, but how does it work? (I’m sure answering this will be part of my life long journey haha!)

Whatever your faith background or beliefs, prayer is probably a familiar concept too? Prayer is simply talking with God. However, it has a reputation of being formal and polite. To be honest, for me it is often a desperate and disorganised call out to God, usually for help.

Recently I was given a book from a friend called ‘God On Mute- Engaging the Silence of Unanswered Prayer’.  http://www.amazon.com/God-Mute-Engaging-Silence-Unanswered/dp/0830743243 ]  

It is a Christian book and I’ve really enjoyed it, even though sometimes titles like that intimidate me! The writer, Peter Greig, has a great style of writing and the content has been insightful. I appreciate that he uses his personal story to take you through this rather heavy topic. Especially as we go through some unexpected and harder experiences in life, it has been helpful to explore some of the possible reasons why our prayers may seem to go unanswered.

If you enjoy topics about bigger questions in life, I’d definitely recommend it- it is also not too intense of a read.

Sarah – Fit 4 Life Staff


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Finance – Grocery Shopping Online – “To shop or not to shop…”

Early last year I had heard about online grocery shopping through a friend and after moving house and feeling completely exhausted, I thought I would try it for a week. Well, a week turned into a month, a month into a year and here I am still online grocery shopping. People do look at me funny when I say I do my weekly shopping online, but here are some of the benefits I have found. I use Foodtown/Woolworths Online Shopping.

  1. I save money – no spontaneous shopping. So often I find when I am in the actual store something catches my eye and I think I will try it out. Online shopping helps me stick to what I need which helps with the money side as well as the over-stocking side. The website saves my previous lists and purchases so shopping is pretty easy and I save on petrol which is a massive benefit these days!!!
  2. It saves time – it takes me about 15 minutes or so to order my groceries online and then about a 1/2 hour to put them away. That is a savings of about 1 hour or more.
  3. It involves the family – my family is more involved in choosing groceries as we are all at home when I am shopping. Even my husband can grocery shop if he chooses and that is indeed a benefit.
  4. Keeps me to my budget – surprisingly because I stick closer to my weekly budget than I do in the store. This is due to the spontaneous shopping that occurs and also because I can just shop the previous weeks’ list. My hubby likes that part!!!
  5. Uses my credit card – now that sounds weird, but because we pay off our credit card each month it is a practical thing to do. We get True Rewards points and we’ve been able to see a number of movies using those points. Grocery shopping is a necessary expense and it is fun to get a side-benefit from those dollars.

I have found online grocery shopping to be a lot of fun, I save money and stress and that is important to me!!!

Check it out for yourself – https://www.foodtown.co.nz

Happy shopping and don’t forget that Fit 4 Life members receive free financial planning as part of their membership. Chat to Bryce at reception to make a time.

Christy – Fit 4 Life Staff


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Fitness – “Back away from the vehicle” – Tips on Backs from Fit 4 Life

A few new members have joined Fit 4 Life recently who have back pain and we’ve tailored their workout programmes to minimise stress to their back and spinal region. So this week I thought I would write about taking care of your back and spine as it is an area that – if it gets injured – it can really have a negative impact on the quality of your life for a long time.

Back and spine pain is something I know a lot about from personal experience. I seriously injured my lower back nearly 20 years ago and sometimes it still affects me today. In fact if I could go back and change one day in my past it would probably be August 15th, 1990 because that was the day my life changed forever.

People often hurt their back/spine by either lifting a heavy object or by twisting their spine in some unusual direction; and that’s how I injured my back while I was lifting – and twisting – while picking the back of my car up off the ground. (It’s true!)

I ruptured three lumbar discs and dislocated both of my sacroiliac joints. It took me 10 years just to get pain free and that’s only after dozens of physiotherapy and chiropractic treatments and a lot of rest.  The back and hip region are also a major source of muscular strength and power, and my strength was greatly diminished from that day on. As a result of this experience I now live as a ‘wiser weaker man’ like Johnny Cash sang about in his popular song, ‘San Quentin’.

So here are my five tips for managing back pain

Seek professional medical help

When I hurt my back it took about 6 months before I even went to see a medical professional. The reason I didn’t go sooner was because I had the typical youth macho gym attitude of ‘training through the pain’. Every other injury I had had up to that time had gotten better from training through the pain – but this one didn’t… I was still hobbling around six months after the injury until my wife finally convinced me I needed to get professional medical help. I was stupid and could have recovered a lot faster if I had immediately sought proper treatment for my back injury.

If it hurts don’t do it

Another mistake I made was to continue doing exercises like deadlifts and power cleans which kept aggravating and re-injuring my back over the next 10 years. I understand that for serious gym athletes it can be hard to give up exercises that you really like and enjoy – or used to enjoy – before you got injured. But believe me, you will never heal if you keep injuring yourself, and exercises that place extreme stress directly on your injured body part should be eliminated or severely restricted if you ever hope to let your body heal and recover.

Get a good mattress

I was 25 when I injured my back and my wife and I had been married for a couple of years at that time. It can certainly be challenging for young couples to make financial ends meet, so we had bought a cheap $400 bed when we got married thinking it was a good way to save money (which we could put towards other things). That bed worked fine – until I hurt my back. Sleeping on that lousy cheap mattress which had poor lumbar and spinal support was agony. I had major sciatic and disc pain from my injury, and trying to sleep on that cheap mattress was agony! In fact it took a couple of years of disrupted sleep before I decided that the bed had to go. We ended up shelling out $2500 for a decent bed with good springs and support, and it was only then that I was finally able to get better sleep and rest which greatly helped with healing and recovery from my back pain.

Walk regularly

Walking is a great exercise for back health and recovery. The natural gait of walking aligns your spine and hips and allows release of endorphins into your body. I recommend walking as a gentle way to begin rehabilitating your back if you have a serious back or spine injury. (Of course, if you find its aggravating your back in any way then fall back on my second point – if it hurts don’t do it! If it is hurting see your medical professional for alternative exercises).

Know your limits and use good exercise form

This is more of a preventative suggestion, but you should always use good form on your exercises. Jerking, bending, cheating, and excessive straining are techniques which you may be able to get away with for a while, but eventually you will injure yourself if you don’t use proper form. Weight training is built around the system of progressive resistance so you have to strive to use heavier and heavier weight(s) if you want to see progress. However – with the exception of powerlifters – it’s dangerous to do one repetition maximums in the compound exercises like deadlifts, squats and bench presses. Keep your repetitions in the 8-12 rep range and know your limits to decrease the possibility of serious injury – especially to an essential part of your body like your back.

Bryce – Fit 4 Life Staff

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Friendship – Cold Nights…..warm friendships (and sport)!!!!

Relationships are really important to me and spending time with people I care about and enjoy is a priority. Sometimes I’m very purposeful with my times with people and then other times I just go with the flow.

Last night was a great example of a “go-with-the-flow” moment. My boyfriend’s flat organised a last minute “All Whites” football (soccer) party. I had just worked the late night shift at Fit 4 Life and met with 2 of my girls from Youth Group with my co-leader and hung out with them and was feeling ready for bed, but then I thought, “These are people I want to get to know better and you really can’t go wrong with watching the ‘All Whites’ playing in the World Cup!!” It’s not exactly an opportunity that comes around everyday!!  So, off I went despite my fatigue and it was lots of fun even though I half lost my voice from screaming with excitiment in the last 2 minutes of the game!! I’m definitely a proud Kiwi fan of our boys (‘All Blacks’ too) and think it’s a lot of fun to relax with friends watching and cheering behind the screen or on the sideline just as much as it is to participate in sport myself!

So if you want a cheap idea to invest into friendships…make the most of the winter season sports and organise a rugby or a footy party over at your place.  What better way in the cold winter weekends to be nice and warm inside and have some fun. Invite some people around that you want to get to know better mixed with a few good friends, have some yummy nibbles, home baking or just ice cream and chips which always seem to keep everyone happy!!  It’s usually the casual or the crazy nights that people remember later and over time develop into great friendships!  Have fun!!

Kirstie Pickering – Fit 4 Life Staff (and avid sports fan!!!)


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