3G Fitness Christchurch

BUMS, ABs N’ THIGHS WORKOUT

Register a spot in my one-off class

TUESDAY 7TH July @ 6.30pm

Register by text @ 027 3359 488

Cost $14 or Concession card can be used

Strengthen and tone your lower body through this choreograph class of exercises to motivating music. Low impact body resistance exercises to work Legs, Bums and Tums. A variety of body resistance exercises. Ideal for all levels.

Group Exercise/Personal Training/Sports Specific Training/Rehab/Woman's Health in Prebbleton

Spin Classes (45 minutes) Mondays 5.30pm + Tuesdays 6am
Boxing Class (45 minutes) Thursdays 5.30pm
Weight Circuit Classes (45 minutes) Tuesdays 5.30pm + Wednesdays 6.30pm + Saturdays 7am
SAM Classes (35 minutes) Wednesdays 6am
S=Strength, A=Athletic, M=Movement
Active Seniors Class (45 minutes) Mondays 9.30am
Yoga Class (55 minutes) Wednesdays 5.30pm, (55-minute class).

Prices for Group Exercise Classes
(Minimum age for Group Exercise Classes 14 years)
Casual Visit. Student & Gold Card $8, Adult $14
Concession Card 10 Classes. Student & Gold Card $72, Adult $126
Concession Card 20 Classes. Student & Gold Card $144, Adult $252

Prices for One on One or Small Group Personal Training
(Minimum age for Personal training 16 years)
All Casual Sessions. $80 per hour
One on One Permanent. $60 per hour
Small Group Permanent (Max 4 persons). $50 per hour

GRACE Protocol™: Rethinking Training for Midlife Women".
Midlife is a pivotal stage for women, and traditional training models don’t always address their unique needs. The GRACE Protocol™ is a new framework designed to support women in this life stage and beyond.
Free Consultation for 30 minutes
Programme $200 per month

Sports Specific Training
Students $20 for 30 minutes, $30 for per hour
Adults $40 for 30 minutes, $50 per hour

Rehab/Injury/Restricted Movement
$30 for 30 minutes, $50 per hour

Please text 027 3359488 to book as pot in a class or schedule a time for any of the other services above.

John Growcott
Personal Trainer, Group Exercise, Yoga Instructor
GRACE/Woman’s Health & Holistic Movement Coach
SOMA Practitioner (Self Osteo Myofascia)
SAM Senior Assessor Mentor (NZQA Fitness Qualifications)
Brain Based Training, Women’s Health, Neurosensory Training
Gait Analysis, Blood Chemistry
Rehab, Sports Injuries, Strapping for Sport,
Vibration Therapy, Roller Therapy, Hot and Cold Therapy

JOINT MOBILITY

Joint mobility is important because it allows your joints to move freely, safely, and efficiently through their full range of motion. Good mobility supports everyday activities like walking, bending, reaching, lifting, and turning, while also improving athletic performance and reducing physical discomfort.

If you feel restricted in your movements then register for one of my two Joint Mobility sessions. I will teach you how to test and measure your joint mobility as well as mobilize your joints. In one session you will feel a difference in the way your joints move. No equipment, just movement using science-based evidence.

Here are the main benefits of joint mobility:

Improves movement quality
Mobile joints help the body move with better coordination, balance, and control.

Reduces stiffness and discomfort
Regular mobility work can ease tightness caused by sitting for long periods, repetitive movements, aging, or exercise.

Helps prevent injuries
When joints move properly, the body distributes force more evenly, reducing strain on muscles, tendons, and ligaments.

Supports strength and fitness
Better mobility allows deeper squats, smoother lifting mechanics, improved posture, and more effective exercise technique.

Enhances posture and alignment
Mobility in the hips, spine, shoulders, and ankles helps maintain healthy posture and reduces compensations.

Promotes circulation and joint health
Movement increases blood flow and helps nourish cartilage and surrounding tissues.

Supports healthy aging
Maintaining mobility can preserve independence, balance, and physical confidence over time.

Mobility differs from flexibility:
Flexibility is how far a muscle can stretch.
Mobility is how well a joint moves with strength and control.

Register for one of my Joint Mobility sessions.

Monday 18th and 25th May. 6.30pm-7.15pm.
Mobility session $10 per person. Payment must be made to secure your registration. (No refunds if you cancel)
Numbers are limited. To register text 027 3359488, your name and the Monday you would like to register for.

EXERCISE FOR THIS WEEK

Monday 5th January
Spin class @ 5.30pm

Tuesday 6th January
Active Seniors class @ 9am
Weights Circuit @ 5.30pm

Wednesday 7th January
Weights Circuit @ 6am
Glutes & Core class @ 5.30pm

Thursday 8th January
Small Group personal Training @ 6am
Spin class @ 12.15pm
Boxing class @ 5.30pm

Or you can book a personal training session with me outside any of the class times.

To book a spot in one of the classes or a personal training session txt 027 3359488

"Introducing the GRACE Protocol™:

Rethinking Training for Midlife Women".

Coming in 2026. New programme specifically for woman

Midlife is a pivotal stage for women, and traditional training models don’t always address their unique needs. The GRACE Protocol™ is a new framework designed to support women in this life stage and beyond

The five pillars of GRACE –
Grit, Regulate, Accumulate, Cardio, Endurance.

I plan to introduce this new programme and explain how it can be applied to deliver better outcomes for midlife women.

Move Better + Feel Better
With Holistic Movement Coach, Personal Trainer
SOMA Practitioner, Educator of Health & Wellbeing
Group Exercise Instructor

John Growcott. 3G Fitness in Prebbleton

NEVER TOO OLD FOR WEIGHT TRAINING

Weight Circuit Classes in Prebbleton.

The Weights Circuit fitness class is similar to Small Group Personal Training. You will be given your own training workbook to record your workouts. A class plan will have a duration of two weeks. This will allow those coming frequently to reach goals.

The class will incorporate a variety of exercises targeting different muscle groups for strength, improve muscle tone, and enhance overall fitness. This class can be adapted for various fitness levels.

Here’s a more detailed breakdown:

Focus:

Strength Building: The primary goal is to increase muscular strength and increase bone density through resistance training.

Muscle Tone: Weight training helps define and tone muscles.

Overall Fitness: By improving strength and muscle tone, weight classes contribute to better physical function and performance.

Benefits of Weights Circuit Class

Weight training offers numerous benefits, including increased muscle mass and strength, improved bone health, enhanced metabolism, and a reduced risk of chronic diseases. It also boosts mental well-being, including improved mood, reduced stress, and enhanced cognitive function.

Weight training can lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease, diabetes, and other chronic conditions.

3 Weight Circuit Class per week

Tuesday 5.30-6.15pm

Wednesday 6.30-7.15pm

Saturday 7-7.45am

Casual Visit.

Student & Gold Card $8, Adult $14

Concession Card

10 Classes. Student & Gold Card $72, Adult $126

20 Classes. Student & Gold Card $144, Adult $252


Text 027 3359488 to book a spot.

Limited spots available

3G Boxing Class in Prebbleton.

The only contact in this class is with a bag or the pads. You will be given instruction on the different types of punches, combos and other conditioning exercises that will enhance your overall fitness.
For those that want to push themselves this class will do that, however it is designed and structured so even the beginner can work at their own level and still leave knowing they have had a great workout.

Duration of the class is 45 minutes, with sufficient stops during the class to allow for recovery and hydration.

Bags, gloves, pads and wraps are all provided.

If you want a different type of workout other than the traditional gym workout with weights and want to improve your overall fitness then you should seriously book a spot in this class.

Text John on 027 3359488 to book a spot

Thursdays 5.30pm-6.15pm
Saturdays 8am-8.45am

Casual: Student & Super Gold $8 Adults $14
10 Class Concession Card Student & Super Gold $72 Adult $126
20 Class Concession Card Student & Super Gold $144 Adult $252

Minimum age to participate in a 3 G Fitness class is 14 years

STARTING NEXT TUESDAY 27TH MAY

Weights Circuit Class
(Classes start from Tuesday 27th May 2025)

3 Weight Circuit Class per week
Tuesday 5.30-6.15pm
Wednesday 6.30-7.15pm
Saturday 7-7.45am

The Weights Circuit fitness class is similar to Small Group Personal Training. You will be given your own training workbook to record your workouts. A class plan will have a duration of two weeks. This will allow those coming frequently to reach goals.
The class will incorporate a variety of exercises targeting different muscle groups for strength, improve muscle tone, and enhance overall fitness. This class can be adapted for various fitness levels.
Here's a more detailed breakdown:
Focus:
Strength Building: The primary goal is to increase muscular strength and increase bone density through resistance training.
Muscle Tone: Weight training helps define and tone muscles.
Overall Fitness: By improving strength and muscle tone, weight classes contribute to better physical function and performance.

Benefits of Weights Circuit Class
Weight training offers numerous benefits, including increased muscle mass and strength, improved bone health, enhanced metabolism, and a reduced risk of chronic diseases. It also boosts mental well-being, including improved mood, reduced stress, and enhanced cognitive function.
Weight training can lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease, diabetes, and other chronic conditions.

3 Weight Circuit Class per week
Tuesday 5.30-6.15pm
Wednesday 6.30-7.15pm
Saturday 7-7.45am

Casual Visit.
Student & Gold Card $8, Adult $14

Concession Card
10 Classes. Student & Gold Card $72, Adult $126
20 Classes. Student & Gold Card $144, Adult $252

Text 027 3359488 to book a spot.
Limited spots available

Question: What do we see with?

Brain:
When we learn something, we can’t unlearn it.
But we can learn new things

Our brain weighs about 2-2.5kgs and uses 35% of the total amount of oxygen in our body

There are many parts to our brain and although they have certain roles they do overlap.

Temporal lobe (Temple) Cognitive, Memory – Auditory
Occipital Lobe. Visual
Parietal Lobe. Selective attention, Spatial Processing
Cerebellum. 2nd brain. 40 input only 1 output
Accuracy, coordination, balance

Brain does 3 things via the Nervous system
Receives information – Input (Eyes, ears, taste, smell, touch)
Decides what the input means and what to do about it
Creates a motor out put

This is done through the nervous system
Example. Cut yourself, nervous system sends a message to the brain. The brain decides what is happening, output is pain.
Pain is an output not an input

Example. Japanese study used smell to help with shoulder pain. Soy Sauce.

Retrain the brain using different inputs.
Change the input you change the output.

When was the last time you had an eye/ear test?

Different eye movements use different parts of the brain.
Use these eye movements to see if we can make changes.

Eyes are looking for danger or threats, so they look at everything especially things that move.
Reduce threats, breathing, stance, speed

SEA: Speed, Endurance, Accuracy
Test. Shoulder test

Gaze Fixations
1. Hold head still and move eyes only
2. Close eyes and move target and look for 5 seconds
3. Retest shoulder
4. Build up to 20 seconds
Look at eyes and see how much movement

Smooth Pursuits
Be able to track things while moving the head and moving objects
Poor tracking from L to R = R parietal lobe
Poor tracking the eyes jump. This is called Saccades

Test: Shoulder

1. Move the eyes but not the head
2. SEA and different positions of the compass.
3. Use this if you get headaches, visual problems

Convergence & Divergence
Convergence is coming towards
Divergence is moving away

Symmetrical movement eyes looking in and out.

Cranial nerves control different eye movements.
12 of these nerves in the brain stem
Focus on 3 & 4

Pencil Push up
Bridge nose. Cranial nerve #3
Tip of the Nose. Cranial nerve #4
Stop when you see double or 2 tips of your pen rather than 1 and measure the distance

Arthritis or Joint Pain
Wrist movement
Hand movement. Up & down
Finger. 1st finger
Finger. Pinky finger

ACTIVE SENIORS’ FUN, FIT & MOVE in Prebbleton.

Don’t let age define your activity!

Come along and join in this exercise class. You will receive a warm welcome and socialise in a relaxed friendly environment, while performing exercises to your favourite inspiring music.

Your instructor is a fully qualified Personal Trainer, Holistic Movement Coach and SOMA Practitioner (Self Osteo Myofascial)

This class will include:
Coordination, Mobility and Balance exercises
Fall prevention
Strengthening for Muscles, Bone & Core
Exercises to stimulate the brain and the body
Exercises to increase blood circulation

Adding exercise into your life has many benefits
 Improves joint pain and stiffness in the body
 Strengthens flexibility, mobility and balance
 Improves muscle tone and bone density
 Enhances better sleep
 Promotes mood and energy
 Boosts brain function
 Fights off chronic illness
 Assist with your digestive system
 Provides social interaction in a group setting

ACC STATISTICS
Falls are the most common cause of injury in Aotearoa, making up 39 per cent of all claims. Last year, around 172,000 people aged 65 and over had a fall-related ACC claim – that’s 22 per cent of that age group. Every year, one in three people over 65 injure themselves in a fall. Most falls are preventable.

Don’t become a statistic…Join our Seniors Active class

Monday’s 9.30-10.15am. Starting Monday 26th May 2025

Book a spot – phone or text John 027 3359488

Casual Visit. $8
10 Class Concession Card. $72 or 20 Class Concession Card. $144