On days that we can’t really be bothered training or can’t decide what to train, we stick to the basics! Choose one movement, your level from each of the following categories…..
A Squatting movement (bodyweight, goblet squat, BB squat, leg press, hack squat)
Hip hinge movement (glute bridge, RDL, deadlift, Hip thrusts)
A pushing movement (overhead press, chest press, DB shoulder press, push up etc)
A pulling movement (seated row, cable row, bent over row, DB single arm row)
A single leg movement (lunges walking or static or reverse, split squats, step ups)
A rotational moment (Russian twists, wood chops, landmine twists)
And an optional accessory movement.
You can superset an upper with a lower to minimise rest needed and with just 3-4 sets of 10-12 reps you can be done in 30-40 mins and feel better for it afterwards!
And if you reeeeeallly aren’t feeling it just get a dog and walk out in the sunshine! ☀️ (or do both, I highly recommend doing both) 💜💜💜
Kylie Switalla Personal Training
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A wee bit of life over the past couple of weeks! I was blessed with the old influenza a couple of weeks ago and man it forced me to slow down and rest!
It wasn’t the most pleasant way to be reminded that rest doesn’t have to be earned, you’re just allowed to. The dishes, the washing, the vacuuming, the training can all remain undone for a day or two and you can just rest. My body was yelling for deep rest and I listened.
Two weeks off training (I didn’t even have 2 weeks off after surgery) so the first time in years I’ve gone that long without training. I thought I’d be more stressed about it but I actually felt like I needed the break. I just had to surrender. I know it’s such a part of my identity now that it wouldn’t last forever and that I would get back into it when my body was ready.
First day back in the gym today, a wee lounge workout yesterday as my boy home unwell. I took it very easy, nice slow and controlled movements with lighter weights no barbells today. Had a lovely massage to sort out ongoing shoulder issues and chiropractor too. Some coffee and yummy treats from a client and some delicious dinner before Pickleball made for a great day!
I hope everyone is keeping well and not getting too hammered with all the nasties floating round and if you are unwell, this is your reminder that you don’t need to earn the rest, just rest 💜
29/07/2026
Perspective = the way someone sees, understands, or thinks about something.
Today had a few challenging moments. Said out loud they seemed silly, in my mind and my body they felt big. My thoughts drifted towards the negative “it’s gonna be a s**t day, my head hurts, I’m tired, blah blah”! you get the gist!
Then reminded myself of something I heard earlier this week “if you came
out and your car had a flat tyre, would you slash the other 3 tyres?”
If you have a s**t moment in the morning is your whole day ruined? If you miss one workout do you skip the rest of the week?
I’ve reflected on my day and found gratitude in the amazing things that happened too. I opened my curtains to the most beautiful sky this morning, I walked out of work to the brightest sunset, came home to a beautiful bunch of flowers as a thank you from a friend and my headache is gone 💜
My perspective is that’s it’s been a great day! 💜
What’s been the highlights for you today? Can you find 3 things to be grateful for? 💜
Week 2 of a new 12 week training block after completing a 9 week foundation block. Felt great to be lifting a bit more weight again and getting back into deadlifts after shoulder surgery last year.
Lifting heavy helps to preserve and build muscle, increase bone density, improve insulin sensitivity and support heart health 💜
A wee snippet of my training this morning on week 3 of a foundation program I am currently doing. I’m always trying to learn and grow as a person and as a trainer so when I learn something that I feel could benefit my clients I’ll trial it myself first. The basis of a foundation block (recommended to do yearly no matter your fitness level or experience) is Instead of chasing heavier weights or harder workouts, you focus on:
• Technique
• Range of motion
• Core stability
• Breathing and bracing
• Control and coordination
It helps to expose weaker areas like ankles, glutes core and hip tightness etc.
I’ve definitely noticed my ankle stability being pretty average and how different my body feels on each side with my hips and glutes too! Working on continued rehab post shoulder surgery has been a driving factor too. I initially thought I’d struggle not lifting as heavy and that it might have been a bit boring or too easy but it humbled me real quick! 😂 Definitely not easy, maybe a little boring as lots of single leg and single arm movements can take longer but it’s definitely helping and exposing things I need to work on!
I recommend giving it a thought and will definitely be utilising my learning with my clients 💜
20/04/2026
My wee sweet tooth treat for the 3pm snacky snack! They are pretty good! They’re no cinny scroll but….
💜 Client spotlight 💜
Miss Mila!! I was contacted by Mila’s Mum a couple of months ago wanting to help Mila with her strength as she competes competitively in aerobics.
Mila is such a wee powerhouse! She might be quiet and have the best poker face I’ve ever seen 😂 but she is strong and determined!
Such a pleasure to train you Mila, excited to get to watch you compete in the Worlds later this year 💜
A wee yarn about how I got into training. I haven’t always been into fitness nor was I a very sporty kid.
Group fitness was what sparked my love for training and having to book my sessions in advance created the discipline which then became a habit. That habit created consistency and in turn became part of my identity.
I had a friend give me the advice many years ago to “book your training in like an appointment” and it’s something I pass on and recommend to my clients.
If you made a hair appointment or a doctors appointment you’d show up so booking your training (whatever that looks like for you) helps you to be more accountable and more likely to show up and to not “skip” another workout.
I encourage you to step outside your comfort zone this week and book a class, trial a new gym or book yourself in a walk or a bike into your calendar and keep your word to yourself.
Share with me what your favourite thing is to be active? I might even try a new thing too! Line dancing maybe? 😂
Have a great week ahead 💜
04/04/2026
Happy Easter team! I hope everyone is having a well earned rest and enjoying what may well be the last of the sunshine ☀️ I hope there has been some chocolate consumed with zero guilt and some quality family time!
Days are going to get shorter now as the sun goes down a little earlier and the urge to hibernate kicks in! I personally love that going to bed at 9pm will now feel acceptable as it will be dark! 😂
Early mornings get a little harder but if there one thing I’ve learnt about myself is that “I can do hard things”
Meal prep will start looking a little different as salads disappear and more veges take their place. The slow cooker will make a comeback (kids love the sight of the crockpot! NOT!) 😂
Training can feel hard to fit in as the days get shorter, this is where the gym is great as you can train in all weather and at any time.
Need some help? Reach out 💜
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Arena Avenue
Invercargill