Form Health and Body Management has a range of studio membership options available to suit all fitness goals and budgets. As a member of Form Studio Gym you receive free entry into to our monthly competitions, plus discounted rates on personal training packages and supplements.

To gain access to the studio you will need to pay a $25.00 access fee.

12 Month Membership

Join for 1 year and receive unlimited access to our facilities 24 hours per day, 7 days per week, 365 days per year. A 1 year membership costs just $499.00 and includes 4 x 1 hour sessions with a personal trainer to alter your program throughout the year.

6 Month Membership

Set yourself a fitness or weight loss goal and achieve it with our 6 month membership package. For only $299.00 and with 2 x 1 hour sessions with a personal trainer this is a cost effective way to train.

3 Month Membership

Need somewhere to train off season? Form’s 3 month option is perfect for those who need access to a facility to train off season for sport, or who just want to move their training indoors over winter. $189.00 is all it costs to train 24/7. Included are 2 x 1 hour sessions with a trainer to keep you focused on your goals.


On a budget? Our weekly payment option is a great way to fit exercise into your lifestyle.No contract term starts from as little as $13.00 per week. To get you started you receive 1 hour with a trainer and then followup sessions throughout your membership to help keep you on track.

Weekly payment options incur a $25.00 joining fee.

Want more information on studio membership Contact Us

Free Weights, Machines and Cardio

Form Health and Body Limited is the result of a dream to create a fitness facility that is available 24/7, is not intimidating, and that caters for all ages and all levels of fitness.

At Form we aim to exceed our customers expectations and are driven by the following core values:

  1. Provide fantastic service to our customers
  2. Create a fun environment that people enjoy to train in
  3. Be unintimidating
  4. Create and build user friendly programs that achieve the results our customers want
  5. Build open and honest relationships with our customers
  6. Continue to learn and develop our skills as trainers
  7. Build a great team of trainers passionate about helping others
  8. Be positive, passionate and driven to achieve
  9. Be humble and sensitive to our customers needs

To meet our trainers, you will need to book an appointment. Contact Gary Day 027 290 5155

Weight Loss and Body Sculpting

Have you ever wanted a personal trainer, but couldn’t afford the cost of a concession card on top of your gym fees? Form Health & Body makes it affordable, and easy for you to get the body you want by creating a weekly payment system that includes gym membership & personal training at a discounted rate.

  • Unlimited access to Form Health & Body
  • 24 hour training studio
  • Customised nutrition plan
  • Individualised training program Photos (optional)

For more information on how I can help you achieve your goals contact me today! Gary Day : Mob. 027 290 5155

Form Health and Body Management

Hi Guys and Gals!

The new Form Health and Body is up and running and one of our most popular pages is the testimonials page. People love reading about other peoples success stories.

I would love it if you could take a couple of minutes to write something. It can be as long (or short) as you like. You can include photos or you can just use text. It is entirely up to you.  Anything will be greatly appreciated hehehe… feel free to say fabulous things about me xx hehehe……

For those of you who own your own business dont forget to attach your business card – it is great advertising for you too 🙂

Have a great weekend!

Kindest Regards,
Gary Day

Director | Trainer Form Health and Body Limited
26/60 Parton Road, Papamoa, 3118


I approached the subject of calories recently with a client and the reaction I got boarded on tears. The problem being that the word calorie is bandied around so often that everyone has heard it, but the reality is how many of us really understand it? If you are guilty of quietly smiling and nodding through a calorie centered discussion in the hope that no one will ask your opinion, read on, below is a simple explanation.

Calories are a unit of measure used to gage the energy that our body uses for fuel. Our bodies are a furnace which burns calories all the time, even when we are sleeping. Calories power our bodies processes such as; breathing, digestion, movement and just about anything else you can think of.

Calories come from macronutrients found in the food and beverages which we consume. Macronutrients are; carbohydrate, protein and fats. There are many theories on what the ideal amount of calories per macronutrient is optimal, depending on the latest research or fad diet, finding a balance is the key.


Where to find it


Grains such as bread, cereal, rice, pasta, Vegetables and Fruits


Low fat dairy, Nuts, Seeds, Oils, Avocados, Olives, Fatty Fish


Meat, Poultry, Fish, Cheese, Milk, Nuts and Legumes
The body uses calories from macronutrients differently i.e. calories from carbohydrate are used by the body primarily for energy, calories from protein are used for growth and tissue repair, and calories from fat are essential for cell, nerve tissue and  hormone production.

How many calories your body needs is determined by your BMR (Basal Metabolic Rate) x Activity Level.

If you consume more than your BMR x Activity then the result is weight loss, should you consume more than your BMR x Activity then it would stand to reason that your weight will increase.

Formula for calculating BMR

Women = 655 + (4.35 x weight (lbs)) + (4.7 x height (inches) – (4.7 x age (years)

Men = 66 + (6.23 x weight (lbs)) + (12.7 x height (inches) – (6.8 x age (years)

Formula for calculating your Activity Level

Sedentary = little to no exercise 1.2

Lightly Active = Light exercise on 1 – 3 days per week 1.375

Moderately Active = Moderate intensity exercise on 3 – 5 days per week 1.55

Very Active = High intensity exercise 6 -7 days of exercise per week 1.725

Extremely Active = A very physical job + high intensity exercise 7 days per week 1.9


Hopefully this sheds a little light on what a calorie is by definition.

For those of you who have reached for the calculator to tally up how many calories you should be consuming please remember that this is only a base figure, other factors may play a role in your ability to lose \ gain weight.

For further information contact your local GP, health advisor or fitness professional.


Happy Training,


Celebrations call for food, and lots of it, especially in the form of a pot luck or buffet style meal. Whilst this is a great solution to ease the stress on the wallet it can have quite the opposite effect on the belt buckle. Sometimes will power is not enough to avoid the dessert table 6 times, a solid plan needs to be put in place before hand.

Below are some tips to help you avoid the buffet binge;

Vegetables First

Start the loading process with as many vegetables as possible. Aim to fill your plate with at least ½ vegetables and green salads. Note to self; yes potato is a vegetable, but NO, potato bake is not the type of vegetable salad I am referring to, neither is the creamy pasta salad, regardless of the amount parsley in it which gives it some form of greenery. Aim for salads with no potato, rice or pasta. This is a great starting point. Now you have a ¼ of your plate left for the complex carbohydrate of your choice (potato, pumpkin, kumera, pasta or rice) and a ¼ of the plate for meat or protein.

1 Trip

Apply the 1 Rule. That is, 1 trip to the mains table and 1 trip to the dessert table only. There is no need for a second round to see if you missed anything the first time. Chances are you did miss it, but there is an even greater chance that you don’t need it, that is unless your planning on running 10km that afternoon to burn it off. Don’t torture yourself by returning to the buffet.

Hit It and Run

Hit the food bar and run, to a seat as far away as possible, with your back to the food serving area is an even better idea. Take with you a group of friends who eat extremely healthy. By surrounding yourself with people eating healthy you will remove the visual cues for junk food. With some distance created between you and the food bar temptation is now lessened by distance.

Celebrations almost always revolve around food, this relates back to the cave man days when there was such a small amount of food available, luckily these days we do not have that problem. Try and focus on the main reason you are at the event, to celebrate something special i.e. a marriage, a birthday an anniversary or some colossal achievement. Socialise, mingle and leave feeling much lighter by not doing 5 rounds with the buffet table.

Happy Training


Last week’s article touched on the process of reading nutritional labels on packaged food products. With any luck this kept you busy in Foodies this week. Hopefully you are feeling a little more confident in examining the sugar content of food. This week’s article takes a look at the fat content as labeled on food products. I will use the same label as last week to make things a little easier.

Step 1. Find the section of the food label titled Fat, Total. Under this will appear a breakdown of the sorts of fat that the total fat content is made of (not all fats are created equal). Below is a brief description of each sort of fat.

  1. Saturated – from a health perspective these are the fats to consume least of as they are the main cause of high cholesterol and heart disease. Saturated fats are found in animal products, including meat and dairy, and certain plant oils such as palm, palm kernel and coconut oils.
  2. Trans – these are man-made “hydrogenated” oils which are often used in fast foods and can be found in solid oils such as margarine. Due to the artificial nature of these fats they are best avoided altogether.
  3. Polyunsaturated – Often referred to as a ‘good fat’ or ‘unsaturated fat’ polyunsaturated fats have been shown to reduce the risk of cardiovascular disease and lower instance of heart attack. You can find polyunsaturated fats in nuts, seeds, fish, algae, and other leafy greens. For health benefits always select whole food sources, as processing and heating may damage these types of fats.
  4. Monounsaturated – Another one of the ‘good fats’ monounsaturated fat, like polyunsaturated fat can help lower total blood cholesterol and LDL cholesterol levels. Found in natural foods such as red meat, whole milk products, nuts, olives and avocadosOlive oil is contains around 75% monounsaturated fat, and canola oil approximately 58%. Other sources of monounsaturated fat include macadamia nut oilgrape seed oil, peanut oil, sesame oil,  popcornwhole grain wheatcerealoatmeal, safflower oilalmond oilsunflower oil, and avocado oil.


So how do you apply the above information when reading nutritional labels on food products?

With the exception of vegetarians, most modern diets contain a high amount of meat and dairy products, all of which contain high amounts of saturated fat. Therefore the consumption of saturated fats from other food items needs to be kept minimal to ensure good health.

For label reading ease we are just going to look at the 2 rows labeled Saturated fat and Trans fat. When purchasing products try and limit the saturated fat content to less than 6 grams per 100 grams. Try and avoid Trans fats altogether, but if unavoidable keep to an absolute minimum.

If Trans fats are not listed on your packaged item, don’t worry that Is probably a good sign there are none lurking anywhere.

Happy Training,



In any industry there are certain things you have to know in order to do your job, some of these are trade secrets, some, the whole world knows about. In the fitness industry there are too many trade secrets in my book. Things that we as fitness professionals know should be readily available to the public, but often it is a case of knowing where to look. Food labels are a great example. I had always assumed that knowing how to read the nutrition information on the back of a package would be common knowledge, however, it has come to my attention that there are many people who have never been taught how to do this, regardless of the number of diets they have been on. With this in mind I thought would share with you some basics of label reading –

For those food label novices any item of packaged food, be it in a tin, plastic wrapper, jar, container, can, you name it, should carry a food label advising of its contents, and the calorie breakdown. Most brands place this on the back of the packet so as not to interfere with their branding. Note – this does not include home made products.

Step 1. Check the ingredients. Is there anything on the list you are allergic to? Good examples are eggs, nuts, milk and other dairy products, artificial sugar, and some preservatives. On the label shown there is a section titled Allergen Advice however this is not standard. Often food manufacturers sneak in a May contain traces of… and that is it. If you have food allergies always read this part of the packing.

Step 2. At the top of the Nutrition Information table is information regarding the number of servings per pack and the serving size. In the example below there are 4 serves. I always advice my clients to stick to the serving size, there is a reason the portion is that small, and it not just for entertainment at how small most portions really are.

Step 3. Now that you know how big a portion size is you can refrain from eating the entire packet, but more importantly you will notice in the table below that the break-down of food is done in one column per serving and in the second column per 100gm. When analyzing the nutritional value of food always read per 100gm, it is the only way to compare products as serving sizes will vary between brands.

Step 4. Refer to the section of the label which says Carbohydrates, under this is the word Sugars. Go to the 100gm column and analyse how much of the product you are consuming is made up of sugar, in particular man made sugar. In this example it is 0.3gm per 100gm, which is a low sugar content. I advise my clients where possible to limit their sugar intake from processed foods to less than 10% or 10gm per 100gm. This can be hard in items where the main ingredient is fruit, as this is a natural sugar, however, in items that do not contain fruit this rule should be applied.

I am going to leave you this week with the 4 things listed above, that will keep you busy enough in the supermarket, next week we will tackle fat and other items on the list. If in the meantime you have any queries please feel free to email me.

Happy Training,



Its winter and if you feel like curling up on the couch with your favourite piping hot bowl of comfort food, you are not alone. The average person gains 2.5 – 4.5 kilos over the winter months as a direct result of overeating and under training. There are many theories as to why we overeat during the colder months, below are some common theories and how to put some strategies in place to prevent too many unwanted rolls taking up residence on your waistline over the cooler months.

  1. S.A.D

SAD (Seasonal Affective Disorder) is a depression associated with a change in season. In most cases this occurs during the winter months, but in some cases it is evident over summer. Also known as the winter blues this can cause cravings for calorie dense foods in large quantities. Studies suggest that these foods can cause a feeling of contentment and happiness. In order to prevent overeating and weight gain, portion control all meals, incorporate good healthy fats such as fish into your diet and swap white products with little nutritional value such as potato, bread, pasta, rice for their more beneficial counterparts kumera, brown rice and wholemeal pastas and breads.

  1. Biology

Probably the most common theory as to why we overeat and weight gain during winter is our biological make up that triggers our primitive impulses to stockpile for the winter months ahead. In previous times scarcity of food over the colder months meant that this was a necessity to survive. These days modern day manufacturing processes means that there is very rarely any reason to go without, however, centuries of habits are hard to break. Review your portion size, continue to exercise and incorporate a variety of fresh fruit and vegetables into your diet to keep weight gain to a minimum.

  1. Traditional Winter Food

Seasonal vegetables available over the winter months are naturally higher in calories and starch, think potato, kumera, pumpkin and other root vegetables. Then there is the way in which we prepare food in winter. During the summer months most of us are happy with raw vegetables and a little grilled meat, in winter we like a cooked meal that is warm. Winter treats include roast dinners with a decent serving of gravy, casseroles (full of sauces), pasta dishes, and one pot meals bulked with startchy vegetables. If you feel like something warm opt for soup and skip the bread. Most soups have ample quantities of carbohydrate to keep your body fuelled, especially during the winter months when it is unlikely you are going to exercise outdoors.

You do not need to put on a couple of extra kilos just because of the change of season. With a little planning you can still enjoy some winter warmers and keep your body in Spring condition.

Happy Training


Ingredients – 

4 Egg whites

1/2 banana

1 tsp vanilla essence

1 serve protein powder

1 tblsp dessicated coconut



Whisk egg whites

Mash banana into egg whites

add coconut, vanilla essence and protein powder and blend \ mix

cook in a non stick pan

Serve plain or for a little extra sweetness add a tablespoon of golden syrup

Serves 2