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Sorry team, no video this week as my youngest son went into the hospital for a little operation last week (don't worry all is well) and I ran out of time. However, this experience did get me thinking about a recent conversation with a good buddy of mine that reminded me of how mystifying it can be to judge how much water you should be taking on board on a daily basis especially with there being so many different schools of thought on the matter. We have all probably heard at some stage “you must drink 2 litres a day” or “8 full glasses of water is a must”, however, there are a lot of factors that we need to take into account to truly work out how much water we require on a daily basis. Some of these factors include the environment we live in, as a humid or hot environment will cause us to sweat more, have we exercised recently, as we all know when we do anything that requires a moderate degree of physical exertion we sweat, our overall health as your body will lose fluid when it is run down, has a fever or a server stomach bug.
Whilst the 8 glasses or 2 litres a day of water are good measurements to follow and a good target to reach for, they are still to a degree inaccurate due to the above and don’t take into account the water that we get from foods that are high in water, examples of these would be fruit and veggies like cucumber, watermelon, lettuce etc.
So at the end of the day common sense prevails, drink water when you are feeling thirsty or exercising, eat your vegetables and fruit and you will find adequate hydration is achievable.
However, if all of this still seems too much we all have a built-in measurement of our hydration levels and that is the colour of our pee! That’s right the colour of your urine is important and the attached image couldn’t be more self-explanatory, if the colour of your urine falls into the “hydrated" bracket you are good to go, keep doing what you are doing, if the colour of your urine falls into the "dehydrated" bracket you need to drink more water as soon as possible and finally if the colour of your urine falls into the "extremely dehydrated" bracket take on some water and consult your doctor as the colour of the urine could be an alarm bell for an underlying issues with your health. Now there is a caveat to this test and that is if you are taking a multivitamin supplement this can change the colour of your urine for several hours, so again use common sense. ... See MoreSee Less

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10 Minute Stir Fry without the guilt.
Hello Carbonites and welcome along to Quick Tip Tuesday. This video series is designed to help you make the most out of your time at Carbon, we will be covering a wide range of topics relating to training, nutrition and well-being.

In this week's video, I show you that quick, delicious and healthy meals are very possible. The good thing about this weeks recipe is it can be adjusted to suit the individual as all ingredients can be swapped out for what ever your taste pallet desires.

If you have any questions about this weeks video or have a topic you would like us to cover drop us a line. ... See MoreSee Less

Kurtis Blackman, Janene Prendergast and 12 others like this

Jo BeswickYum yum def going to do this one👌🏻👍🏻 #hiddentalents

1 week ago   ·  1

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Harriet JaneWish we had brocoslaw in oz, what's vegs are in it Thad?

1 week ago

5 Replies

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Olivia RobertsonThis is my go to meal. Love brocoslaw

1 week ago   ·  1

1 Reply

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Jess GalbraithHow many serves do you get from that?

1 week ago

2 Replies

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Half Plate Weight's Do Exist
Hello Carbonites and welcome along to Quick Tip Tuesday. This video series is designed to help you make the most out of your time at Carbon, we will be covering a wide range of topics relating to training, nutrition and well-being.

Thanks to Danielle and Mitch Prendergast for lending a hand.

This weeks video is a continuation on from last weeks video which was about how to recognize when you are ready to start adding more weight. Here at Carbon gym we have a pretty extensive range of pin loaded machines which either utilize 10-pound or 15-pound plate weights which can some times be too big of a jump in weight when it comes to progressing to the next level. Never fear in this weeks video I show you a simple way to add a half plate weight to keep you moving in the right direction. ... See MoreSee Less

Massive congrats to Alex Fraser who has come away with gold in the novice men's physique class at the NZIFBB south island champs. Well done Alex you deserve it! ... See MoreSee Less

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Teaghan Mower, Valdemar Vasquez and 23 others like this

Janene PrendergastWow! Congratulations Alex what an awesome result!👏

2 weeks ago   ·  1

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Loretta KennettWell done Alex

2 weeks ago   ·  1

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Mark EdwardsWell done u must be one proud dad cliff

2 weeks ago

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Carbon Health and Performance added 5 new photos.

Carbon Health and Performance would like to wish Alex Fraser all the best in his first bodybuilding competition the NZIFBB South Island Champs which are being held tomorrow at the Celebration Centre in Waioni ChCh, Alex is competing in the novice men's physique category.

Alex is a prime example of what having a goal, hard work, persistence and consistency can achieve. Go get em! 💪 🏋️‍♂️ ... See MoreSee Less

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Danielle Martini, Charlotte Fraser and 23 others like this

Carbon Health and PerformanceAlex Fraser

3 weeks ago   ·  1

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When should I increase the weight?!
Hello Carbonites and welcome along to Quick Tip Tuesday. This video series is designed to help you make the most out of your time at Carbon, we will be covering a wide range of topics relating to training, nutrition and well-being.

A massive thank you to Carbon members Sarah Rusbridge, Alex Fraser, Sam Wakelin and Gordon Wadie for helping out.

In this weeks video, I introduce you to the 2 for 2 rule. As many of you will already know that in order for us to gain strength and build muscle we need to stick to the principle of progressive overload, in short, we need to increase the weight we are using when things get too easy. If we continue to use the same weight session after session we will not get the desired result. When it comes to increasing weight it is not a simple as increasing the overload each session as we all progress at different rates. What we are better to do is use a rule called the 2 for 2 rule, the rule dictates that if we can complete 2 or more reps than our intended rep target whilst maintaining good form on the final set, over 2 consecutive work outs then the weight we use should be increased to the next level (if you only manage to get 2 more reps on only 1 of the 2 consecutive sessions then you are potentially not ready for an increase in weight). The level you increase the weight to depends on the exercise you are doing as an example a multi joint movement like a barbell back squat could be potentially be increased by 5kgs and an isolation exercise like a dumbbell lateral raise may only increase by 1kg.
The 2 for 2 rule is a really great way to keep us honest in the gym as reminds us that we need to be reaching muscular fatigue around our final repetitions. ... See MoreSee Less

Grace Hunt, Leigh Argyle and 9 others like this

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Low Carb High Protein Turkey Burger.
Hello Carbonites and welcome along to Quick Tip Tuesday. This video series is designed to help you make the most out of your time at Carbon, we will be covering a wide range of topics relating to training, nutrition and well-being.

In this weeks video, I show you a quick easy way to turn any variation of a burger into a healthy Low Carb High Protein burger. Through out the video, I will also share with you what I believe Low Carb High Protein Diets should look like as there is a lot of confusion out there around this matter.

If you have any questions about the content of this weeks video or have a request for a topic to be covered feel free to drop us a line. Cheers team Carbon! ... See MoreSee Less

Leah Sutton, Melville Scott and 9 others like this

Wendy WrightYum that looks good. Well done Thaddeus

4 weeks ago

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5 Minute Full Body Warm Up
Hello Carbonites and welcome along to Quick Tip Tuesday. This video series is designed to help you make the most out of your time at Carbon, we will be covering a wide range of topics relating to training, nutrition and well-being.

In this weeks video, I take you through a quick 5 minute full body warm up using dynamic stretches and mobility drills that you can use before any type of workout, whether it be a gym session, boot camp or before the big game on the weekend. The great thing about this warm up is it gets you off the cardio gear and puts your body through some functional movements that will really get the blood flowing and get your muscles and joints warm and free, this then has a flow on effect of helping you a) perform better and b) leads to better overall mobility which will make your day to day life a heck of a lot easier.

If you have any questions about the exercises and drills in the video or a topic that you would like us to cover, drop us a line or come in and see us. ... See MoreSee Less

Grace Hunt, Keralee Wiechern and 21 others like this

Ainsworth VanessaI gotta try that scorpion! !!!

1 month ago

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Annabel SmithTilly Smith

1 month ago   ·  1

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Carbon Health and Performance added an event.

There will be a Tai Chi demonstration at Carbon Gym at 1 pm on Saturday 12 August. Barry from Chan's Martial Arts will talk about the many benefits of this gentle discipline. Come along and find out more, if we have enough interest they may start a regular class in Leeston!

This demonstration will be held in the group fitness area at Carbon Gym.

Pricing TBC ... See MoreSee Less

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There will be a Tai Chi demonstration at Carbon Gym at 1 pm on Saturday 12 August. Barry from Chan's Martial Arts will talk about the many benefits of this gentle discipline. Come along and find out more, if we have enough interest they may start a regular class in Leeston! ... See MoreSee Less

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