EMBODY Strength Studio

Our First Christmas Party Was a Moo-sive Success! 🐮

Last weekend we swapped barbells for brushes and had an udderly amazing time painting cows and sipping wine at Pinot & Picasso! 🎨🍷 Who knew our gym crew could channel their inner Picassos so well? (We may stick to lifting, though—just saying 😉).

More than the art and laughs, this night was about celebrating our incredible wahine. 💪✨ You’re all inspiring in so many ways—whether you’re crushing goals in the gym, showing up for yourself, or supporting each other like family. Every single one of you brings something unique to our community, like puzzle pieces that fit perfectly together.

A huge thank you to each of you for being part of this amazing journey. Your energy, kindness, and determination are what make this gym so special. We’re so grateful to have you as part of our whānau.

Here’s to many more moments like these—on and off the gym floor!

Love
Gina & Michaela
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TEAM - Tila Hamad 🤍

We’re thrilled to introduce our new gem of a coach Tila, the newest addition to the EMBODY team!

Tila has worked in the health industry for over 10 years as a personal trainer, with a background in CrossFit, Gymnastics for CrossFit and now her passion for Olympic Weightlifting. She is also a holistic therapist, she helps people change the way they think, feel and act, using her skills in Timeline therapy, Hypnotherapy and NLP to work with your unconscious mind to bring about long lasting change.

She loves Alpachas, star wars and practices nunchucks in her spare time 😂 she also loves to read fantasy books, anything with dragons and magic 😊✨

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Need some pre workout snack ideas for a strength session? A mix out of carbs and protein is key! 🔥

Here ya go!

What snacks do you eat before training?
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💡HOW CAN WE SUPPORT OUR BODY DURING THE LUTEAL PHASE?

As we previously discussed in one of our posts, the hormones estrogen and progesterone rise during the luteal phase of the menstrual cycle.

The upsurge of these hormones impacts muscle protein synthesis, resulting in higher muscle breakdown during periods of intense effort. This simply means that it’s harder to build muscle during this phase.

However, we can support our bodies during this phase by optimizing our protein intake. Particularly, protein powders with high leucine content, such as whey protein, can help slow down this process. Leucine is the amino acid responsible for building muscle. Timing is crucial: you want to consume it within a 30-minute window after training.

If you want to know more about nutrition, just chat to us!
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❗️A strong core ≠ A six-pack.❗️

For decades, we’ve seen it in magazines and all over the internet: a strong core is synonymous with a six-pack. However, a strong core is so much more than just bulging abs. It’s almost offensive to neglect the glutes, back, and obliques by focusing only on our re**us abdominis. If we only focus on those, we miss out on the real power of a strong core, which can significantly aid in injury prevention.

Generally speaking, women are prone to certain injuries due to their physiological build. The good news is that by working on our core, we can reduce the risk of these injuries. Strong glutes keep our pelvis in a solid position, which helps prevent our knees from collapsing inward. Additionally, strong glutes and a robust back help us stand upright, avoiding all sorts of pain in the neck, shoulders, and back.

💡 One of the most effective core exercises is the plank. A properly executed plank not only works the deeper abdominal muscles but also strengthens the shoulders, back, and glutes. That’s why we love integrating this exercise into our programming.

A strong core makes you move better, prevents injuries, and will immensely improve other exercises. So, before you focus on getting a six-pack, build your core first. Build a foundation because this is what builds longevity.
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“Motivation is what gets you started. Habit is what keeps you going.” 💪✨

It’s that initial spark of motivation that gets us up and moving, but it’s the daily habits we build through consistency that keep us on track and drive us toward our goals. Embrace the journey, stay consistent, and watch your strength and determination grow. Keep pushing, keep thriving, and remember—every small step counts.
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Our EMBODY ladies are mid-way through our 8-week full body cycle and we’re excited to spotlight two significant exercises! 🌟

🔥 SUMO DEADLIFT - STRENGTH
A powerful variation of the traditional deadlift that targets your glutes, hamstrings, quads, and inner thighs.

💥 JUMPING SQUATS - PLYOMETRIC
A dynamic exercise that combines the strength-building benefits of a squat with the explosive power of a jump.

Combining strength and plyometric training enhances muscle tone, power, and overall fitness.
This approach is beneficial for women and especially as we age:
✔️ Build strength in muscles, tendons, and ligaments
✔️ Improve explosive power and speed
✔️ Increase muscle mass and metabolic health
✔️ Support bone density and joint health

Michelle Gray, head of the Department of Health, Human Performance and Recreation, highlights this importance in a simple analogy.
“I’m not saying that our older adults need to be linebackers. But think about walking very quickly. Once in a while, I catch my foot on the tile going down the hallway, and I stumble, I do kind of trip, but I don’t fall.

The reason I don’t fall is twofold:
I’m fast enough to be able to get my foot out in front of me.
I’m strong enough to be able to hold my own body weight.” 💪
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Thank you to all the amazing ladies who came out for our Open Door workout yesterday!

Your energy and enthusiasm made it the perfect start to a Sunday morning. 💪

Mark your calendars for our next EMBODY Open Door workout!

When: 10am, 21st July 2024
Where: Unit 1F, 10 Piermark Drive in Rosedale, AKL

Bring your friends and family along 🤍
We can’t wait to see you there for more fun and fitness! 💥
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Some high protein breakfast ideas for you to boost your protein intake!

What’s your favorite? How does your high protein breakfast look?
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