With more than 25 years’ experience in movement, Nikki Ralston is the mind behind The Ralston Method, which blends yoga, strength training, and evidence-based core restoration to support women through every season of life. The Auckland-based yogi and wellbeing educator is also refreshingly honest about fitness, quick to laugh and eager to demystify yoga, often labelled performative and elitist since the advent of social media.
Nikki Ralston is the mind behind The Ralston Method.
“Unfortunately, yoga is often marketed to us in a very narrow way,” she says, resulting in many people thinking they must be “flexible, thin, young, calm, or already ‘good at yoga’” before starting.
“The truth is, those external things are never the point,” she adds.
With time and practise, yoga becomes less about how you look in a pose, “and more about how you feel in your body, how you respond to life, how you care for yourself, and how you move through the world”.
She says one of yoga’s most unique benefits is developing embodied self-awareness.
“By combining movement with conscious breathing and attention, yoga teaches us to recognise our internal state and regulate our nervous system as we move, helping us respond to stress rather than simply react.
“The beauty of the practice is that these skills don’t just stay on the mat; they become tools we can draw on in everyday life, whether we’re navigating a difficult conversation, a busy workday or simply learning to pause before we respond.”
A full-body burn with upbeat vibes
Barre teacher Cat Fawcett-Cornes has been dancing since age five, attending ballet school before studying Performing Arts at Otago University. She says teaching barre was a natural progression but is adamant it’s not just for dancers.
“I love barre because it combines strength, endurance, balance and mobility into one workout,” she says, citing how its small, controlled movements challenge muscles like nothing else.
Barre teacher Cat Fawcett-Cornes.
“There really is nothing quite like the barre burn,” she laughs, adding that because it’s low-impact but effective, it’s a great option at any age.
”It’s a welcoming, full-body workout regardless of fitness level or co-ordination, and every exercise can be modified to suit where you’re at.”
Plus, the great playlists always keep the energy high, “and you leave feeling stronger, taller and more connected to your body”.
Strength and stamina, all in one
Les Mills’ National Personal Training specialist Phil Kingi has devoted his life to fitness and feels at his best when he combines strength training with what he calls “building a strong cardiovascular engine”.
“Some would call this ‘hybrid’ training, but in truth, athletes have been training this way for decades,” he explains.
Les Mills’ National Personal Training specialist Phil Kingi.
Most of Kingi’s “engine work” used to come from running and rugby league training, but these days he includes swimming and functional movement.
When he’s not working out, he’s been busy bringing Les Mills’ CEREMONY HYROX class to life: a 45-minute, coach-led functional circuit training class created through a partnership between the Aotearoa-born fitness name and the global brand.
“It brings back the camaraderie, accountability and enjoyment I experienced at rugby league training,” says Kingi, “and we all know the power of group fitness”.
Despite how potentially intimidating all of the above may sound, every session “doesn’t have to be at max intensity,” according to Kingi.
“The goal is to build your engine through quality volume at the right intensity. The biggest gains come from consistent exposure, with periodic spikes in intensity – not trying to empty the tank every session.”
And nope, you don’t need to be fit to start, “and you don’t need to compare yourself to anyone else. Everyone is on a different journey. Just focus on showing up consistently, trust the process, and the results will follow”.
Dance it out, no rhythm required
Prefer something a little more playful? Rhythm cycling may be more your speed. At Cadence, a studio in Auckland’s Eden Terrace, indoor spin classes are set to fun, upbeat music with passionate instructors.
“Each class combines resistance, intervals, and optional upper-body movements to create a full-body workout that’s as energising as it is empowering,” says founder Annika Willette.
Even better? No rhythm, co-ordination, or cycling experience required.
Annika Willette.
With a history in psychology and education, Willette has long been fascinated by how movement and music influence physical health as well as confidence and sense of connection. Years on, Cadence was created to utilise these very dynamics.
Classes are designed to challenge the body and the brain at the same time, which isn’t just beneficial mentally and physically but also helps time speed by.
The room is dark, the music loud, and instead of counting down minutes, you get lost in the rhythm.
“People often come in convinced they can’t make it through 45 minutes, then suddenly they’re clipping out, wondering where the time went.”
And if group classes or light choreography feels intimidating, know that simply showing up means you’ve aced it.
“Rhythm cycling isn’t about perfection. It’s about showing up, moving your body, and enjoying the process. The goal isn’t perfection; it’s participation.”
Still hesitant? Willette has a hot tip: “People assume everyone is watching them … when in reality they’re far too busy concentrating on themselves”.
Get strong for the long run
Kirsty Gregg is a Charles Poliquin-certified trainer and Head of Fitness at boutique studio Re:ab in Auckland. She says the more experience she has gained as a trainer, “the more I’ve come to appreciate the incredible variety of reasons people choose to exercise”.
Kirsty Gregg is a Charles Poliquin-certified trainer and Head of Fitness at boutique studio Re:ab in Auckland.
Early in her career, she assumed most people wanted to get fitter, stronger or leaner.
“While those goals are still common, I’ve realised that training is often about so much more.”
People exercise because they want to feel more confident, connected and capable in their everyday lives, and are increasingly motivated by the long-term benefits of strength training for future-proofing their bodies.
“While there are now medications that can help people lose weight, there is no shortcut that delivers the life-changing benefits of becoming stronger.
“Thankfully, our obsession with simply being thin is giving way to a much healthier ambition – to be strong, resilient and capable for decades to come.”
Of course, some clients arrive with particularly unique goals.
Gregg has trained someone preparing to swim with whale sharks, musicians ahead of demanding tours, athletes tackling extreme endurance events and a grandmother whose only goal was to build enough arm strength to comfortably lift her grandchild.
“Whatever the reason, my focus remains the same: helping every client become stronger in a way that supports their whole life.”
Like the other fitness pros, Gregg agrees that community is often part of a movement routine you’ll love long term.
“I believe we all eventually find our fitness tribe and a place where we truly belong. Finding the right fit can completely change your relationship with exercise.”
Friendships found during workouts can also enrich your life beyond the studio, Gregg adds.
“Because so many of my clients share similar interests, I regularly bump into them at art galleries and concerts. It reminds me that the relationships built through training often extend well beyond the gym walls”.