We are making Topshape available on trial for the first time ever! 😎
Join today for only $10 - and get 10 days of limited access to see the gym for yourself.
Includes:
>> Bluetooth access - no card fee
>> Access to the gym from 9.30am to 6.30pm daily
IF YOU JOIN AS A FULL MEMBER BEFORE YOUR 10 DAYS ARE UP - We will waive the card fee and your first week. 🤩
>> Click on the link here to access the deal >>
https://topshapegym.gymmasteronline.com/portal/membership/de80f94bf773f1a7c1c67f3d0da3366c
APEX Muay Thai and Personal Training packages are also available - ask at reception when you come in to activate your access.
Conditions:
>> must be completely "new" to Topshape - New Members only.
>> must be 16 years and over.
Note: You must present yourself to reception during staffed hours to activate your access. Make sure you bring photo I.D.
REM: For previous and new members, we are currently running NO JOIN FEES on all of our 12-month, Apex, and prepaid options.
See you soon!!
Topshape Gym
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We are also the home of APEX MUAY Kickboxing NZ
We are open 24 hours to members, offering a full range of commercial strength and cardio equipment - a full service gym with great support from our qualified personal trainers. JOIN FFS WHANGAPARAOA NOW!
625B Whangaparaoa Road, Whangaparaoa
• 24 hour access
• Free & machine weights
• Cardio equipment
• Air conditioned
• Self contained bathrooms
• Only $11.95 per week, 24/7 or $7.95 per week off peak!
A standard 330ml can of Coca-Cola Classic in New Zealand contains 35 grams of sugar (about 7 teaspoons), while a larger 375ml can contains 39.8 grams of sugar (about 10 teaspoons).
Peptides - pretty topical at the moment. I get a lot of people asking questions lately - certainly in the last 6 months. But an observation I regularly make is how people are apprehensive about being judged because they are using them - especially the weight loss peps Wegovy, Ozempic, and Retatrutide.
It's got a lot to do with social pressure I know - you are a big person and people will make assumtions. But don't let it get to you - if you are actively taking steps to improve the health and quality of your life, where exercise and diet are simply too hard to prioritise, and a GLP-1 is the best option ... good for you 🙂
Don't let the gossip or small, unqualified opinions of those that don't matter hold you back. You do you.
Much respect - Geords
28/07/2026
I snapped this photo at my local supermarket a few weeks ago whilst standing in the beverage aisle. Two stark realities immediately stood out to me:
1️⃣ We are only buying on deal as inflation is hurting people at the checkout, even on everyday staples where retail prices haven't moved much.
2️⃣ Looking at the shelf space, it raised an encouraging question: Are people actively moving away from liquid sugar? If so, that may be a massive win.
After spending 30+ years in the health and fitness sector as a coach and owning a few gyms along the way, I can’t help but see these supermarket shelves through a clinical and systemic lens. (Ayesha and my kids hate it when I do the shopping 🤭 ).
It prompted me to sit down and do a deep dive into the politics of sugar in Aotearoa, and why genuine preventive health is so strangely absent from our current national political debate.
It’s deeply troubling that a country blessed with agricultural abundance still ranks among the bottom three in the OECD for obesity. We are spending billions treating metabolic sickness after the fact, while the commercial entities behind liquid-sugar pay net zero to clean up the damage caused.
Note: we all acknowledge there are things that needed to be done in maintaining our healthcare infrastructure over the past few decades. But I think we also need to look at ways to treat some of our problems at the root cause – especially when it comes to the health of our children.
You could argue that people, even those at the lower income tiers of our communities, could be making better buying decisions. But you could also require more from the food and beverage industry based on what they have done in other countries.
It’s a long read, but getting these thoughts out of my head felt necessary. In the article, I break down:
1. The clinical reality inside our paediatric dental theatres
2. The $2B+ annual fiscal burden absorbed by NZ taxpayers
3. The "sweet disparity" between how multinational drink brands formulate their products in the UK vs. NZ
4. A practical, manufacturer-facing blueprint to fix it
Link to the article in the first comment -
05/07/2026
"Exercise Snacks": Short, spontaneous micro-bursts of high-intensity efforts (e.g., chasing a puppy or playing tag for 1 to 3 minutes) offer massive preventative advantages. For example, women tracking as little as 3.5 minutes of daily vigorous exercise saw a staggering 40% reduction in baseline cancer risks.
Dr. Rhonda Patrick is a Ph.D. biomedical scientist specialising in ageing, nutrition, and disease prevention. She is the founder of FoundMyFitness, a popular YouTube channel and podcast dedicated to translating complex health science into actionable advice.
https://www.facebook.com/share/v/1cYAUGqsZn/
Full discussion: https://www.youtube.com/watch?v=PyhmvAL-iYw
Geords, you can really tell the clients that train with you from the ones that don't ...
30 years of training does that to you.
Another great demonstration from Seb. Most people work the upper back row but think they are hitting the whole area effectively. Try both movements, 3 sets of each, and tell me you can't feel the difference.
Tip: I prefer to pre exhaust the rear delts before either movement using a rear delt machine or bent over lat raise so I can totally blow out the up section of my back.
Shrugs also a good prework exercise ...
Lift well, train smart, get large 💪
Geords
Rotator injuries are some of the common concerns I get asked about. Dedicating some time each session to prevention is key.
Great for fighters too especially if you are transitioning from strength sports across into boxing or muay thai.
Awesome vid from Seb explaining what good looks like 👌
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Address
625a Whangaparaoa Road
Whangaparaoa
0932
Opening Hours
| Monday | 2pm - 7pm |
| Tuesday | 2pm - 7pm |
| Wednesday | 2pm - 7pm |
| Thursday | 2pm - 7pm |
| Saturday | 10am - 12pm |