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Wellington: 154 The Terrace

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Winter 2018 News

Welcome, Everyone!

It’s great to be over halfway through winter, it’s proving to be a great one for skiers and winter sports alike. We hope you’re staying fit and well and not struggling too much for motivation over these colder months. In this short newsletter we talk about our recent Gold Status – NZ Swim School Accreditation, introduce Jordan & Jerome our recent additions to the training team, set you a challenge for August, and release our new ‘Evening Only’ Results HQ membership and re-publish one of our favourite  ‘Health Lifestyle Tips’ that is sent to active members by email fortnightly.   Something for everyone 🙂

August Challenge – Better Gluts & Legs!

This month we are running our Walking Lunges challenge, it’s simple really – grab a challenge booklet at reception, negotiate with a trainer your target for the month, quick technique check and get started!


The Fitness Benefits of the Walking Lunge.

  • Strengthens and Tones glutes and legs
  • Improves hip flexibility
  • Improves balance
  • Improves core stability
  • Symmetrical toning
  • Supports movement and co-ordination

Results HQ

RHQ members continue to ‘lift the bar’ with the advice, support, and encouragement of the training team!

Are you time poor, do you thrive on the motivation of working in Small Groups? like to get the best out of every workout? if you’re serious about achieving results these 30 – 40-minute sessions are the answer. Some of the sessions you can expect to find are HIIT, HIRT, and TRX as well as Boxing and Cycling. There are also regular recreational fitness activities. (Tough Guy – Tough Gal Challenge picture above)

Box Squad now added to RHQ unfortunately popular trainer Brianna has moved to the Kapiti Coast, the silver lining is that we’ve added Jerome’s BoxSquad sessions to the timetable. The new timetable is posted below and you can check online for class descriptions here (it takes a few seconds to load).

New Evening RHQ Membership – Save $30

To spread the demand for sessions across the timetable we’ve added an ‘Evening Only’  RHQ membership at just $49.00 per month – save $30. Membership is month to month so there’s no long-term commitment. Chat with one of the team if you’d like a free trial session.

What our members think of Results HQ

Gary Kenny Member

Gary Kenny

I have been a lunchtime regular at Synergy Fitness for over five years. With the appeal of a smaller inner-city gym that is close to the office with the bonus of a swimming pool, this was an easy decision to make. What I didn’t anticipate was the friendliness of the staff and their commitment to helping me to achieve my fitness goals – their advice and support have been second to none. Recently signing up for the Results HQ program has encouraged me to lift the bar from my regular training routine to small group sessions where the only thing that is predictable is that I will be physically challenged – with a little friendly banter to encourage me on my way!
A shout-out to Sarah, Lisa-Maree, and Straddy for helping me along the way, I can’t imagine training anywhere else!


Donna Williams-Stewart

“I remember going to my first Results HQ as a newbie, overweight, 40 something and unfit.  I almost died!  But 2 years on I am still going, over 50, fitter and stronger than I was at 30! No one session is the same, that’s what I love about it.  It provides a whole range from cardio, weights, boxing.  You get to do things you wouldn’t think you could do, with a great bunch of people and we also got to do a team event this year with “Tough Gal and Gal”.  The groups are small but that’s what I like as well, it’s not so busy and you get to know each other.

They say, variety is the spice of Life 😊 and Results HQ provides that



Meet Jerome & Jordan

If you haven’t already met the guys here’s a couple of pictures that when clicked link to their trainer profiles, both passionate trainers with a great variety of skill sets to help you achieve the results you want at the club.


We’ve got GOLD! Quality Swim School Awarded by Swimming NZ

We have just been awarded Gold Status as a Quality Swim School endorsed by, and a member of Swimming New Zealand.

What does it mean? This means we have high standards of teaching and are recognized to follow industry good practice. We teach your children to swim in a safe environment with instructors that are trained by Swimming New Zealand and in a lot of cases have first aid certificates. To learn more about what a Quality Swim School means read here:

Healthy Lifestyle Tip: How to Boost Your Metabolism With Exercise

Your next workout could set you up for a speedier metabolism. Your metabolism includes all the things your body does to turn food into energy and keep you going. Some people have a faster metabolism than others.

Some things that affect whether your metabolism is speedy or sluggish include things you don’t control, like your age, sex, and genes. Sometimes a sluggish thyroid could decrease your metabolism. But once you find out that it is normal, speeding it up is up to you. Focus on what really does make a difference: exercise.

Muscle cells need a lot of energy, which means they burn a lot of calories. In fact, they burn more calories than fat cells, even when you’re not exercising. So, the time you spend working out reaps benefits long after you stop sweating.

Exercise becomes even more important as you get older. You naturally lose muscle mass with age, which slows down your metabolism. Working out can stop that slide.
It’s simple. You need to challenge your muscles often in these two ways:

1. Amp up your workout. Any kind of aerobic exercise, whether you’re running or dancing, burns calories. Make it more intense, and your body will burn more calories.
Try intervals. You can do them with any type of cardio. The basic idea is to switch back and forth between higher and lower intensity. You make it really challenging, and then back down your pace, and repeat.

For example, do as many jumping jacks as you can for 1 minute, and then walk in place for 2 minutes. Repeat for 15 minutes.

2. Lift weights. Because muscle uses more calories than fat, strengthening your muscles will make you into a more efficient calorie-burning machine, even when you’re at rest.
Twice a week, do one or two sets of 12 to 15 repetitions on each major muscle group (abs, biceps, glutes, quads).

You’ll be doing more than just helping your metabolism. Your heart, bones, and even your mood will benefit. It’s a win-win.

Bring a friend to the club

It’s more rewarding training with a friend, we offer a wide variety of memberships (including some corporate rates) and membership starts as low as $16.99 for Swim Only so if you have someone you think might like the club email . We also reward our members with $40 account credit for any new member they introduce.

Training Questions

If you have any questions, need help with your training or nutrition please be sure to speak one of the team or email us at