Designed to improve body composition and everyday performance, our Transformation training involves smaller groups, more personal coaching and resistance training based on progressive overload utilising barbells. Lifting with technique and safety in mind is always our top priority. Progressive overload involves the gradual increase of stress on the body using increased weights and / or […]
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Self control is the most important factor in reaching any of your fitness goals. The best program, coach or diet will not get results unless you adhere to it, and actually do what you are meant to. Hence, this post: How to improve self control: Set small and achievable goals – keep it simple: Eating […]
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Many people experience lower back pain when starting out exercise after not doing much for a while, a lot of people also find that sometime during their training life, they experience periods of lower back pain. Below are some quick tips you can try to help strengthen and recover. Warm up and mobilise your hip […]
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Let’s accept that life has no pause button- that there’s never a magical “right time’ to begin something. Do you know what’s better than pressing pause and doing nothing? Doing something! As we like to say, “The ‘All or nothing’ mentality rarely gets us “all: It usually gets us “nothing”. That’s why we propose a […]
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We hear a lot of talk on “motivation” … “I’m feeling really motivated, I’m smashing it in the gym, so my eating has been on point …” or “I haven’t had the motivation, so I’ve dropped the ball with my training and my nutrition isn’t the best right now …” We use motivation as the […]
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Let’s talk recovery! Here are some reasons why it’s so important to incorporate rest/recovery days into your week. 1. REST PREVENTS INJURY It’s common sense that rest is beneficial for injury reduction, but why? Well for starters, rest days prevent overuse. That extends from running to lifting and even walking. If you’re a regular runner, […]
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SMR is a great tool to use for a range of reasons. Foam rolling is the most common method but SMR also includes the use of balls, barbells, sticks and some methods of body tempering. An easy way to incorporate this into your training is part of your warm up, or between your working strength […]
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Just wanted to let you guys know about ANKLE MOBILITY! This is incredibly important and often under-rated in our squat patterning for depth and performance. There are several muscles that we can release and stretch in order to improve the mechanics of our squat in our entire lower limb. These include but are not limited […]
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While change is inevitable, how and when we age is highly influenced by our lifestyle. And much of what we call “aging” is actually very much an accumulation of lifestyle habits. Here are 6 simple habits that can help you live a healthier, more enjoyable, and meaningful life, longer. 1) KEEP MOVING- Exercise (about 30 […]
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Simply this is the method your parents implemented to make you eat your veggies. “ You must eat all your veggies before you are allowed desert’ A behavior or problem must be fixed before a reward. In a training environment, this can be useful in the sense of getting something you don’t like done before […]
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