Cart 0 items - R0.00 0
Cart: 0 items - R0.00 0

DON’T LET ANYONE HOLD YOU BACK!

DON’T LET ANYONE HOLD YOU BACK!

Hi Everyone, here’s my weekly motivation – short and sweet. Henry Ford said: “Those who believe they can and those who believe they can’t are both right” So often, we fail to achieve our goals, not through a lack of desire, but because of a negative or limited self concept. You may have been told as a child that you’re clumsy, or uncoordinated or unsporty or anti-social. As children, we…

Read more

PROTECT YOUR BACK DURING THOSE HEAVY LIFTS!

PROTECT YOUR BACK DURING THOSE HEAVY LIFTS!

Squats and Deadlifts are awesome exercises, but are amongst the most technical you will ever do – in fact books have been written on the technical aspects of the squat and deadlift. They are therefore not without their dangers if performed incorrectly. Here are a few basics to look out for to protect your back. 1. Maintain a neutral posture throughout to minimise sheering forces on the discs. This means,…

Read more

TRAINING FOR AN EVENT

TRAINING FOR AN EVENT

IS GOAL CONFLICT AFFECTING YOUR PERFORMANCE? If you’re training for an event eg Ironman, Comrades, Warrior, Berg and Bush, or whatever it may be, focus on PERFORMANCE. Weight loss goals tend to interfere with performance goals and take priority in our minds. In our misguided quest, we drive ourselves relentlesly in our training, whilst restricting calories to shed that extra kilo. The result is, we lose sight of what we’re…

Read more

HAVE YOU HIT THE WALL IN YOUR WEIGHT LOSS?

HAVE YOU HIT THE WALL IN YOUR WEIGHT LOSS?

My tip for people who may feel that their weight loss has hit a wall – here’s a bit of a check list:- 1. Are you eating too much? To lose weight, it’s important to create a calorie deficit. Sometimes, even though you eat quality food, if the calories going in exceed the number of calories you’re burning, you’re not going to lose weight. If you’re regularly feeling over full…

Read more

CARDIO BEFORE OR AFTER WEIGHT TRAINING?

CARDIO BEFORE OR AFTER WEIGHT TRAINING?

My tip for the week addresses a question many people ask:- “Should I do cardiovascular exercise (cardio) before or after weight training?”-Here are my guidelines:- 1. Weight training requires a high intensity effort made possible with adequate muscle glycogen (energy) stores and ‘fresh’ muscles. Cardio before weight training tires muscles and depletes glycogen, which will lower the intensity of the weights session (thereby lowering its effectiveness) and diminish the body’s…

Read more

WEIGHT LOSS:- THE LOW CALORIE CARDIO TRAP

WEIGHT LOSS:- THE LOW CALORIE CARDIO TRAP

WEIGHT LOSS:- THE LOW CALORIE AEROBIC EXERCISE TRAP! So, you’ve read the science, you’ve asked the experts and you know that weight loss is about creating a calorie deficit. If you burn more calories than you consume, you will lose weight. You also know that the most effective way to burn calories is through strenuous aerobic activity. So, if you drastically reduce your calories, put on your running shoes and…

Read more

STABILITY BALLS AS A TRAINING TOOL

STABILITY BALLS AS A TRAINING TOOL

I am often asked about the use of STABILITY BALLS, Bosu balls and other balance devices and whether they’re good, bad or ugly. Here is my overview:- Abdominal Strength and Rehabilitation Although there is conflicting research, the bulk of the evidence suggests that stability training will significantly activate the muscles of the abdominal wall, improving both local muscular endurance and stability in this area. For rehabilitation, stability devices have been…

Read more

FINDING YOUR MOJO!

FINDING YOUR MOJO!

My tip this week is for all of you who feel stuck, have not been making progress in the last few weeks, or even feel like you’re going backwards:- it’s time to mix it up. Apart from a metabolic condition that may be holding you back and requires a specialized intervention, achieving results in the gym, centres around the manipulation of three variables: nutrition, exerc ise and rest. We are…

Read more

NUTRIENT TIMING

NUTRIENT TIMING

Hey Sleeks, my message for the day is about nutrrent timing. The great majority of us simply looking to stay fit and healthy should not over complicate things and worry too much about what to eat when, and how much. By focussing on the right balance of macronutients,getting plenty of whole foods, fruit and vegetables and water, and cutting out processed foods and sugar as much as possible, we will…

Read more