Mark 1 Fitness

Shoulder workout completed on a grey and rainy winters day. Time for a protein refill with a mushroom, tomato and salmon omelette. Have you exercised and refuelled for the day? Keep warm and go the All Whites!!

This is just the weather for smashing your PB’s, whatever they may be. Goldie isn’t missing the chance to make gains on her bench press!! 🐾

If you're an earlybird, like morning workouts and looking for a friendly group, come an join us from this Thursday at 6am. Please get in touch if you have any questions or to book a place. Mark 027 900 7781

Hello Ladies, looking to get active, but struggling for motivation or the right fit? I run fitness classes with a focus on strength, mobility and balance to support the changes experienced during menopause. We are a fun bunch where laughter and moral support is guaranteed. Get in touch to secure your spot 027 9007781.

Hey ladies, let’s talk menopause. 💬

Yes, your body changes—but that doesn’t mean slowing down. In fact, it’s the perfect time to build strength, boost energy, and keep moving with confidence.

That’s why I promote functional resistance training—workouts that prepare you for real-life stuff like lifting shopping bags, playing with the grandkids, climbing stairs, or simply feeling good in your own skin. I use varied sessions such as lifting, HIIT, Tabata, and circuits to keep it interesting and keep YOU feeling strong. 💪

If you’re ready to feel capable, vibrant, and confident through every stage of life, let’s do this together, or you may prefer to join one of the Ladies fitness classes. Call or text me and we’ll get started!

This is why I love what I do

Hi all
I'd like to give a shout-out to Mark 1 fitness.

I really enjoyed Mark's fitness class this morning. It wasn't too bad getting there by 6 am as I'm usually awake around this time anyway. The drive was less than ten minutes.

I received a warm welcome from him, his wife and the other participants. There were five of us ladies in total. We did a good warm-up, then two different timed circuits of 5 exercises three times, followed by some mat work and stretching. I found it challenging but in a good way. I was a bit apprehensive doing circuit training, but I actually did better than I thought. Mark encourages us to work at our own pace within the time period. I really enjoyed the rope exercise.

When I came out, the sun was up, and it was a pleasant drive home. I felt like I had achieved something.

Am going back next week. 🙂 That's always a good sign.
Best wishes
Joanna

I'm excited to share that I've recently completed Dr Stacy Sims - Menopause 2.0 course to further my knowledge and enhance the services I offer. This latest course has equipped me with up-to-date insights, allowing me to provide even more effective support tailored to the specific training needs through menopause. I'm committed to continuous learning so that you receive the highest quality guidance and care. If you're ready to take the next step or want to learn how this can benefit you directly, get in touch today—I’d love to support you on your journey.

Reclaiming your routine: A safe return to exercise post-illness

Returning to training after a period of illness can be both physically and mentally challenging. Whether you’ve been sidelined by a minor cold or a more serious health issue, easing back into your routine requires patience, self-awareness, and a strategic approach. Pushing too hard, too soon can set back your recovery, but with the right mindset and gradual progression, it’s possible to regain strength, rebuild endurance, and restore confidence. This article explores how to safely and effectively return to training after being unwell, helping you listen to your body, while getting back on track.

Step 1: Full Recovery Prerequisites
• Fever / symptom-free for at least 24-48 hours without medication.
• Energy baseline: You should feel at least 80-90% normal energy in daily activities.
• No significant muscle aches, chest symptoms, or persistent fatigue.

Step 2: Phased Return to Lifting
Phase 1: Movement & Mobility (1-3 days)
• Activity: Bodyweight movements (air squats, push-ups, banded exercises), light mobility work, walking.
• Intensity: RPE (Rate of Perceived Exertion) 3-4 (very light effort)
• Volume: 1-2 sets, higher reps (10-15), light resistance.
• Goal: Ease joints and muscles back to pre-illness levels without taxing the system.
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Phase 2: Light Resistance Training (3-5 days)
• Activity: Return to compound lifts with significantly reduced load (40-60% of pre-illness weights).
• Intensity: RPE 5-6 (light to moderate effort)
• Volume: 2-3 sets per exercise, 8-12 reps.
• Rest: Slightly longer rest periods than usual.
• Guidance: Focus on technique, controlled tempo, and how your body feels. Stop if you feel excessive fatigue, dizziness, or unusual soreness.
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Phase 3: Moderate Load Progression (4-7 days)
• Activity: Increase loads to 60-80% of pre-illness working weights if recovery feels solid.
• Intensity: RPE 6-7
• Volume: Return to normal sets, reduce total exercises per session if needed.
• Guidance: Monitor for post-exercise fatigue or elevated resting heart rate the following morning. Adjust if recovery lags.
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Phase 4: Return to Baseline
• Resume normal training volume and intensity as tolerated, typically within 2-3 weeks from your first return session.
• If fatigue persists, consider a deload week or alternating light/moderate sessions.
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Extra Tips for Resistance Training Post-sickness
• Rest Between Sets: Prioritise longer rest periods (2-3 minutes) early on.
• Sleep & Nutrition: Focus on sleep quality, adequate protein (~1.6-2.2 g/kg body weight), and high micronutrient intake.
• Auto-regulation: Use RPE or velocity-based training to adjust daily based on how you feel.
• Hydration: You may still be slightly dehydrated after illness, which impacts performance and recovery.
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Red Flags to Stop Training Immediately
• Chest pain or palpitations
• Unusual shortness of breath
• Severe fatigue or "crash" 24-48 hours post-training
• Light-headedness or dizziness during sets

In conclusion, returning to training after illness isn’t about picking up right where you left off — it’s about listening to your body, being patient with the process, and rebuilding steadily. Every step forward, no matter how small, is progress.

If you have any concerns before commencing or during your return to full fitness, please consult your GP or health professional.

Would you like help with your fitness? Whether you’re starting from scratch or stuck in a training rut please contact me for a chat on how I can assist. Mark – 027 900 7781

A couple of spaces have opened up in the Wednesday evening class, and we'd love to have you join us. To find out more or to secure your spot, please text or call Mark 0279007781