Research or computer work getting a bit intense? Forgotten what fresh air smells like? Do you squint each time you head outdoors into natural light?
Take five minutes to generate your own walking poster, another awesome All Right? initiative.
What about making this a habit for your ‘Habit Stick’? Read about the three R’s of habit formation (reminder- routine – reward) here .
Here’s one I created – which shows I can get from the University to Riccarton Bush pretty quickly. The same for Bush Inn. Googling a distance calculator made it super easy.
Do you find it super easy to talk yourself into going home after work, rather than hit the workout trail, just because it’s a bit colder? Me too. Here are a few tips to help you stay on track through the winter months.
It’s no surprise that food is key. When our energy levels dip, our motivation follows. First up, ensure you’ve had a good breakfast with a good balance of protein, good fats and complex carbs. You can read more on How to supercharge your breakfast by Healthy Food Guide.
Follow that up with a lunch that doesn’t put you into a food coma – that means avoiding refined carbs and lots of sugar. We love Nadia Lim’s recipes – they look spectacular, are spectacularly healthy, AND really are very simple to make!
Finally, choosing snacks (and snack times) to make sure when you actually get to the gym, you have the energy to take it on! This could be your afternoon latte, or with a little organisation on the weekend, you could prep a healthy snack to take with you. I keep mine simple, greek yoghurt, frozen berries and a teaspoon of chia seeds – tastes like a mid-afternoon dessert!
With your food sorted, it’s time to check the environment and your routine. Try a few of these out, and see what combination works for you!
- Schedule your gym into your Outlook calendar – you’ll get a reminder ding, and it’s less likely you’ll have a meeting put in there!
- Change into your exercise gear BEFORE you leave the office. You’ll have a visual reminder and feel more accountable to yourself.
- Leave things at the office. Just go exercise. Eliminate the temptation to ‘not stop’ on your journey home, because you still have to get things from your office.
- Get a buddy. It’s less likely you’ll bail if you’re meeting a friend.
- Set the bar really low. Promise yourself 15 minutes. It’s better than nothing, and it’s highly likely you’ll end up staying once the endorphins kick in and you start feeling good. Or, just go HIIT mode, and get a full workout in just 15 minutes.
Let’s do this!
Did you know that as a UC staff member you can enjoy a free volleyball game at the RecCentre? Meet other UC staff and get a bit of healthy exercise into your lunch break. We’ve also got a sharp deal for squash court bookings coming up soon. Read on to find out more!
HOW DOES FREE VOLLEYBALL WORK?
On Tuesdays and Thursdays at 12 noon, grab your staff ID and head over to the RecCentre. If you’re not a member, just stop at reception and sign in for Staff Volleyball. If you are a member, just swipe through as normal. Sessions run for one hour, and are for all levels. It’s self-refereeing and let’s just say the refereeing is relaxed.
On Fridays at 11am we are currently trialling a combined UC staff/UC student session for advanced players. The playing level is more competitive, so not suited to newbies so much. Same entry requirements as for Tuesdays/Thursdays.
Sessions finish at 5 minutes to the hour, and you are welcome to use the changing room facilities for a shower afterward. Please note that entry does not include use of any other area in the gym if you’re not a member.
While the sessions are for staff/students, should you wish to bring someone along who is neither, they can join in too (the regulars are a very welcoming bunch) BUT they’ll need to pay $11 casual entry or be a member (and of course, be over 16 years of age).
HOW DOES FREE SQUASH WORK?
For a limited time, we’re offering free squash court hire, and half price equipment hire. Casual entry fees ($11) or a membership are still required to access the facility. This promotion runs from 15 May until 25 June, and free court bookings are only available between 6am and 4pm. (ie: your booking is finished by 4pm), Monday to Friday.
Feel free to call our reception team or check our website for more information.
Do you need some extra motivation and accountability, but don’t want to pay for a personal trainer? Here’s where Small Group Training (SGT) can help!
Previously a benefit only available for UC RecCentre members, we’ve opened the courses up to anyone and everyone, so you don’t have to join the gym to get some really excellent training. Read to the bottom and find out how you can get a $10 discount on your next SGT enrolment!
Why do Small Group Training?
- Experience the motivation of a trainer at a lower cost than personal training
- Group camaraderie keeps you training hard when you want to quit
- Add variety to your workout to keep you motivated and on track to reach your goals
- Sign up alone and meet people, or sign up with a friend or family member to help them along
- And most definitely have so much fun it doesn’t feel like exercising!
How does it work?
- You’ll turn up for your sessions each week with the same group of people. Often there’ll be elements of partner work or team games, so your group needs you to turn up!
- Term 2 courses run for 5 weeks, except staff yoga courses, which are 8 weeks.
- Sessions are held in various locations – the RecCentre, Kirkwood Village and outdoors.
How do I sign up and how much does it cost?
- Browse our Small Group Training webpages and check out the options available: Staff only yoga, yoga play (backbending), boxing, bootcamp….
- You can sign up at reception or over the phone – remember, you pay for all sessions up front, no refunds if you don’t turn up. Extra motivation!
- You don’t have to be a member of the RecCentre, but you will pay slightly more than our members do.
- We encourage you to look around and find the best location, activity and price to suit your budget (although we can say that we do keep our prices below market rate!)
Need a little extra incentive?
The first 10 people to email firstname.lastname@example.org asking for a $10 discount voucher will get one. Simple. It will be valid for use, one time only, in 2017!
Yours in health & fitness
UC RecCentre Team
Maybe you don’t like the gym, or the gym is closed (like the RecCentre is closed this weekend for a couple of days), or you are away on holiday. Here are some cheap and free ways to keep exercising, staying on track for your health and wellness goals.
1. Seek out free trial passes or classes
Many gyms offer a free trial pass, either for a day or a week in most cases. Simply do a google search for free gym trials Christchurch, and see what comes up. In our quick search we found Les Mills (1 day), Snap Fitness (3 days), Jetts (5 days), Anytime Fitness (7 days) and F45 (14 days). If you have a friend who has a CityFitness Black membership , you can tag along on their free guest access benefit. Yoga studios, such as Apollo, Flow and Grassroots also offer discounted 2 week trials for first timers (usually in the region of $25-30 for 2 weeks – keep in mind a single class is usually ~$18).
Do remember that these gyms have full sales teams, so do expect to be added to their database and be called for years to come! Also, don’t forget that the RecCentre closes for a full 2 weeks at Christmas every year, so you may want to keep the 2 week pass to F45 until later in the year!
2. Experience the great outdoors
There are some excellent walking tracks and stairs around Canterbury, so get out amongst it!
Check out the Christchurch & Canterbury website for inspiration! The sunlight is good for your bones and overall wellness, boosting the happy hormones.
3. Do a home workout
There are some great online sites and apps that can guide you through safe exercise routines. Look for accredited/qualified practitioners. Some that we recommend are:
- Yogaholics – 14 day free trial, and then it’s AUD$12.95 per month for unlimited access. There is a range of yoga styles, teachers and durations to choose from. It’s relatively new, so not as many options, but enough to see you through!
- Yogaglo – 15 day free trial, and then it’s USD$18 per month. It is more expensive, but you do get over 3,500 classes to choose from, and a bigger range of teachers.
- Crunch Live – 10 day free trial, and then USD$9.99 per month. 85+ workouts at different levels and durations. Choose from cardio kickbox, BAT style, yoga and dance style classes.
Don’t forget, the RecCentre has reduced hours over the Easter break. You can find these on our website or on our Facebook Page.