Author: Luke Fiso
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The Best Gyms in Wellington CBD: Which One is Right for You?
The Best Gyms in Wellington CBD: Which One is Right for You? Walking down Thorndon Quay or through the Wellington CBD, you’re spoiled for choice when it comes to fitness. It seems like there’s a new gym, studio, or fitness franchise popping up on every corner. But having a lot of options doesn’t make picking Read more
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Back Squats at Instinct: Why Your Knees Hurt (and What We Fix First)
Back squats aren’t the enemy. Ugly positions, rushed progressions, and half‑repped ego lifting are. Here’s how we coach squats at Instinct so your knees feel better and your strength actually goes up. Read more
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The 23 Hours: Winning Outside the Gym
What happens in the gym is only 4% of your day. The real magic happens in the other 23 hours. We often obsess over the one hour we spend in the gym. Did I go heavy enough? Was my technique perfect? Did I beat my previous time? While that hour is crucial for stimulus, the Read more
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CrossFit vs. F45/BFT: What’s the Actual Difference in Wellington?
CrossFit vs. F45/BFT: What’s the Actual Difference in Wellington? The Short Answer If you want to sweat, burn calories, and look good, F45 and BFT are fantastic options. If you want to learn new skills, lift heavy weights safely, and prepare your body for anything life throws at you (including moving furniture or chasing kids), Read more
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Do You Need to Be Fit to Start CrossFit? The Biggest Myth Debunked
The Short Answer No, you do not need to be fit to start CrossFit. "Getting fit" is the result of CrossFit, not the prerequisite. CrossFit workouts are "universally scalable," meaning the same session can be adjusted for a seasoned athlete and a complete beginner. Waiting to get fit before joining is like waiting to get Read more
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Round the Bays 2026: A CrossFitter’s Guide to Conquering the Fun Run
The air is electric. The murmur of thousands of runners, the salty Wellington sea breeze, the shared anticipation of the gun. For many, a fun run like Round the Bays is a beautiful, chaotic celebration of movement. But for the CrossFitter, it presents a unique question: How does our training—so often focused on high-intensity bursts, Read more
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Stop Renting Your Fitness: A Guide for Wellingtonians Seeking Real Results
You’ve paid the fee. You have the keycard. You have access to a room full of equipment somewhere in Wellington. In theory, you have everything you need to get fit. But weeks turn into months, and the needle hasn’t moved. You’re showing up, but you’re not seeing results. Why? Because you’re renting access to equipment, Read more
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From Couch to PR: What to Expect During Your First 30 Days of CrossFit
The decision to start CrossFit is a massive step. You’ve likely heard the legends, the epic workouts, the incredible results, and maybe even a few intimidating stories. At Instinct Fitness, we know that those first 30 days are the most crucial. They are when you lay the foundation for a lifetime of fitness. They are Read more
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Can CrossFit Effectively Build Muscle?
A Scientific Review of Body Composition and High-Intensity Functional Training The primary goal of the CrossFit methodology is to enhance General Physical Preparedness (GPP) across ten recognised fitness domains, including cardiovascular endurance, stamina, and strength. However, the visually observable muscle mass gains in dedicated practitioners often lead to the question: Can CrossFit effectively promote muscle Read more
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The Cost of The Cure: Why CrossFit Affiliates Are Expensive
CrossFit has a reputation for being an expensive fitness option.1 A monthly membership at an affiliated “box” often costs significantly more than a traditional global gym chain, sometimes ranging from $150 to over $300 per month, depending on the region. While the price tag might seem high compared to a $15 gym membership, this cost Read more