Monday night boot camp relay drill

Now this is the approach i want to start taking when clients come to me for training! FUNCTIONAL MOVEMENT PATTERNS IS THE WAY FORWARD !! 

Client PB- 100kg 1 rep max !!

Press up to side plank working upper body and core stability


The Rock is always good for a piece of motivational wisdom.


What is protein? It is a family of amino acid molecules your body needs for the growth, maintenance and repair of all cells; is a major component of all muscles, tissues and organs; is vital for the metabolism, digestion and the transportation of nutrients and oxygen in the blood; it is necessary for the production of antibodies which fight against infection and illnesses; and is the main nutrient that keeps our hair shiny and healthy, our nails strong, our skin fresh and glowing and our bodies strong and healthy.

There are two types of proteins, complete and incomplete proteins. “Complete” proteins have all 8 essential amino acids (the ninth amino acid is only required during infancy and childhood) and tend to come from animal sources of protein such as meat, dairy products, eggs, fish, shellfish and poultry. ”Incomplete” proteins are usually lacking in one or more of the essential amino acids  and come from plant sources like fruits, vegetables, pulses, grains and nuts. However, soy foods contain all the essential amino acids in the amounts our bodies need.

There are several advantages to eating plant protein:

  • Plant protein does not contain any cholesterol or saturated fats.
  • Plant protein is rich in antioxidants, calcium, zinc, and other minerals and vitamins.
  • Plant protein is high in fibre.

“It is very easy for a vegan diet to meet the recommendations for protein, as long as calorie intake is adequate. Strict protein combining is not necessary; it is more important to eat a varied diet throughout the day.” – Reed Mangels, Ph.D., R.D.; Vegetarian Resource Group,


The Tumblr Gym is looking for a group of amazing Fitblrs to be a part of a very special list of Tumblr blogs that we will have on our Tumblr. We want 10-15 Tumblr fitness, motivation, or food blogs that represent the best of what Tumblr has to offer. The goal is to create a list of Tumblrs that…

(Source: rampedrevofit)

Girls think lifting weights will make them buff.. but the truth is we don’t have the testosterone levels that men do, so lifting weights will make you toned, not bulky. 

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