Training Tips for Winter

Get motivated with expert fitness tips from personal trainer Tony Marsh

Tony Marsh (right). Picture / Supplied.

A new fitness app is set to ramp up the way people get fit. Tony Marsh is one of New Zealand’s top personal trainers and strength and conditioning coaches — plus an ex-international rugby player, Iron Man athlete, Les Mills personal trainer and cancer survivor. Passionate about promoting healthy living, fitness and wellbeing, he’s also behind the new I.AM app, which aims to connect Kiwis with specialised trainers, facilities and a variety of fitness classes. It has been likened to the “Tinder of fitness”, and brings together likeminded individuals to train together. We asked him to share his top training tips.  

Have a goal: Decide what it is that you want to achieve and make a plan as to how you are going to get there. Your goal needs to be measurable so you know whether or not you are on track. Remember life gets busy so be flexible, 1 + 1 doesn’t always = 2.

Get started: It doesn’t matter what it is you do to get moving, just do it. Anything is better than the nothing that you were doing yesterday.

Seek help: No idea where to start? Ask a health and wellbeing professional for advice to point you in the right direction.

Eat with purpose: You cannot out exercise a bad diet and as the old saying goes “abs are made in the kitchen”. This doesn’t mean going on a fad diet for the next month. Food fuels the body - try including more unprocessed and whole foods in your diet.

Set challenges: Set a weekly or monthly challenge. This may be running a certain distance under a time or completing a set number or reps within a time period. You’ll be surprised how much satisfaction you’ll get in kicking butt more often.

No excuses: Don’t have time to workout? You don’t need to spend hours working out to stay in shape or get health benefits. Some of the best workouts only take 10-15 minutes to complete.

Find a buddy: Working out with friends or in a group is the easiest way to stay motivated. The new I.AM app connects you with training buddies, classes and workout buddies near you.

Keep it varied: So many people fall off the wagon so to speak because they get bored, or they plateau. Variation is key to the long term success of achieving goals, and staying motivated. Try and switch things up every 4-6 weeks – a new gym program, try a different discipline, trial a new class.

Remember to have fun: Whether you’re a pro-athlete, a weekend warrior or just looking to move more often you need to have fun and enjoy working out. Smile, and if you get tired, learn to rest, not quit.

Download the app for free at

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New Zealand Herald

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