Weight training has long been promoted as a great way to increase muscle and strength, boost metabolism and help lose body fat. The weight you gain with a resistance training program mainly comes from an increase in your muscle mass which is a lot denser than body fat. So to put on a few kilos as you drop a dress/trouser size or two is not unusual at all after a few months of consistent weight training. The increase in muscle density and or size in the body is called muscle hypertrophy. There are a lot of theories that try to explain the exact mechanism of muscle growth. The theory I train by and follow in my programs is that the existing individual fibres grow (hypertrophy) in response to overloading the muscle with resistance such as weight training in combination with the constant change of angle within the prescribed range of movement. As each individual muscle fibre increases in size, it incorporates more protein, enzymes, energy storage and water. These are all good structural components of your body which keep your system moving. Connective tissue that holds your muscles together will also thicken, adding to a toned appearance. Bone mineral content will also increase, making your bones stronger. Faster metabolism, improved posture and increased confidence come together as a bonus for your weight training dedication. People constantly ask me “What are the best exercises I can use in my program?” The simple answer is there are too many exercises to name, with multiple variations for every general movement. The best program for an individual is the one most specific to the individual’s needs, goals and capabilities. But let’s just imagine the Gym God’s come to me and says “Brett, you can only choose four exercises to work your whole body for the rest of your life...” This is what my answer would be:
Primary muscles involved in the squat are the thighs, hips and buttocks, quadriceps (vastus lateralis, vastus medialis, vastus intermedius and rectus femoris) and hamstrings. Secondary muscles are erector spinae, transverse abdominus, gluteus medius/ minimus, adductors, soleus and gastrocnemius. Starting in a standing position, place the bar across the upper back (trapezius and rear deltoid). Pop and slide the hips back, then bend at the knee and lower the torso at a moderate tempo whilst inhaling, until the knees reach approximately 90 degrees. Do not let the knees travel past the toes at any stage. Pause, driving through the heel, and exhaling with abdominals contracted, return to standing position thrusting the chest towards the ceiling. Do not lock out the knee at any stage of the movement. Repeat.
DEADLIFT (Mother of all exercises).
Primary muscles involved in the deadlift are the erector spinae, gluteus maximus, quadriceps, hamstrings and adductors. Secondary muscles are the trapezius, rhomboid, flexors, extensors, serratus anterior, rectus abdominus, transverse abdominus, gluteus medius/ minimus, soleus and the gastrocnemius. With feet shoulder width apart, take a hammer grip on the bar. Drive through the heels whilst exhaling and lift. Three quarters of the way through the movement, slightly thrust the hips and chest forward and upwards with a big retraction of the shoulder blades, (never lock out at the knee). Pause, whilst inhaling return to starting position. Repeat.
National Multicultural Festival, Canberra, Australia, 13– 15th February
The National Multicultural Festival is held over four days and features the very best in national and international music, dance, food and creative arts. Festival favourites include the Food and Dance Spectacular, the Greek Glendi Carnivale, the International Concert and the Pacific Islander Showcase. The Festival Fringe complements the mainstream festival, and provides a place for artists who break traditional barriers to bring their work to a wider audience. com.au.
www.multiculturalfestival. Splore, Tapapakanga Regional Park, New Zealand, 20th – 22nd February.
Situated in a charming bay on the shores of Tapapakanga Regional Park, the 3-day Splore festival, a boutique arts and music festival, is a platform to educate and inspire through the festival ethos, values and beliefs of contributing to the wellbeing of our planet by creating transformational experiences. Anything goes at Splore: pohutukawa trees are shrines wrapped in multicoloured strands of wool, cinemas are powered by bicycles, a tin hut becomes a steam-punk time machine, well known musicians rock the main stage, and other performers abound, including circus and burlesque acts, providing alternative sources of entertainment and experience. The Splore community is as much a part of the show as the performers are key to the scene. splore.net/
Auckland Arts Festival, 4th – 22nd March .
The Auckland Arts Festival is Auckland’s premier festival of New Zealand and international arts. The globally recognised event celebrates people and culture, and showcases the cultural diversity and vibrant energy of New Zealand’s largest city. It is a unique Festival offering a very specific cultural moment that could only happen in Tāmaki Makaurau, with artists from here and around the motu, as well as the world beyond. The artists speak about their place, their history, their ideas and their future. www.aucklandfestival.co.nz.
Honolulu Festival, Honolulu, Hawaii, 6th – 8th March Pasifika Festival, Auckland New Zealand, 14th – 15th March.
With an eclectic programme of cultural events, the Honolulu Festival is a weekend of entertainment and educational activities aimed at promoting understanding and integration between the people of Hawaii and the Asia-pacific region. During the festival, visitors can take their pick from live music, dancing, art exhibitions, film screenings, lectures, school visits and a colourful street parade. This is arguably Hawaii’s biggest and best-loved cultural festival. www.honolulufestival.com/en. Experience the sights, sounds, tastes and colours of the Pacific – without even leaving Auckland. Pasifika Festival is the biggest celebration of Pacific Island culture
2Teouma Bay - A palatial home.
Amazingly designed into a wide V shape and cleverly angled so that all the rooms of the house can benefit from the sunset and breezes all year long, the WOW effect is guaranteed as you walk through the entrance of this incredible
3Angelfish Cove Large Oceanfront Property. This solid property sits on a large block of oceanfront land in a secluded area only 15 minutes’ drive from Port Vila town. Boasting large living